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Nightly Health Routine

bgibson135

Consuming Ground Flax Seeds Nightly

🥣 Key Nutrients

Per tablespoon (about 7 grams) of ground flaxseed provides roughly:

  • Calories: 35–40
  • Protein: 1.3 g
  • Fat: 3 g (mostly healthy unsaturated fats)
  • Carbohydrates: 2 g
  • Fiber: 1.8 g
  • Omega-3 fatty acids (ALA): ~1.6 g
  • Lignans: One of the richest plant sources (50–100x higher than most foods)

💪 Health Benefits

1. Heart Health

  • High in alpha-linolenic acid (ALA), a plant-based omega-3 fat that supports cardiovascular health.
  • Helps reduce LDL (“bad”) cholesterol and triglycerides while improving HDL (“good”) cholesterol levels.
  • Anti-inflammatory properties may protect against arterial plaque buildup.

2. Digestive Health

  • Excellent source of soluble and insoluble fiber, which supports healthy bowel movements and promotes beneficial gut bacteria.
  • Can help prevent constipation when consumed with adequate water.

3. Blood Sugar Control

  • The soluble fiber in flax helps slow carbohydrate absorption, reducing post-meal glucose spikes—particularly helpful for people managing blood sugar or type 2 diabetes.

4. Hormonal Balance & Cancer Prevention

  • Lignans (phytoestrogens) in flax can modulate estrogen metabolism, potentially lowering the risk of hormone-related cancers such as breast and prostate cancer.

5. Weight Management

  • The fiber and healthy fats contribute to a feeling of fullness, reducing hunger and calorie intake.

6. Anti-Inflammatory & Antioxidant Effects

  • ALA and lignans provide antioxidant and anti-inflammatory benefits, supporting brain, joint, and overall cellular health.

⚠️ Best Practices for Use

  • Always consume flax ground (milled) — whole flax seeds often pass through undigested.
  • Storage: Keep refrigerated or frozen; ground flax spoils easily due to its oils.
  • Daily amount: 1–2 tablespoons is typical for most adults.
  • Hydration: Drink extra water when consuming flax, as its fiber absorbs liquid.

Consuming Fenugreek & Fenugreek Seeds Nightly

I try to have a tea made of a few Fenugreek seeds nightly. I add them to a little water and also add one slice of dried bitter melon. I heat the water for 30 seconds in the microwave and then let it cool for a few minutes.

Consuming Bitter Melon Nightly

CONSUMING CHIA SEEDS NIGHTLY

I might try eating a chia seed pudding every night before going to bed (that’s a joke, if you knew how I sleep). I go to bed at various times, get up at various time, and sleep off and on while the TV plays, or while I play or explore the Internet on my laptop. I wake up, and may get up to go to bed, or go to the bathroom, or go get something to eat from the kitchen. And I may essentially not sleep for more than 1.5 hours at a time. *I usually have the most energy when I get up about 3 am. So, I will unload or load the dishwasher. Any further dishwashing or pot cleaning I will do then, until my energy begins to wane. And I’ve never been a marathon runner or someone with extensive stamina. A short run and I’m ready to rest and recover.

But, I’m going to try to start eating a chia seed pudding every night before bed. And because I like various forms of chia seed pudding, I just shouldn’t get bored. I can mix the chia seeds with a liquid: water, milk, orange or tomato juice, brewed coffee, pickle juice or the brine from a jar of black olives. Depends on which direction I want to take the chia seed pudding, sweet or savory. And 2 tbl chia seeds to about 3 oz. of liquid. To the base I might add a fresh fruit: blueberries, kiwi, strawberries, Mandarin orange slices. Or with tomato juice, a Tex-Mex theme with: diced jalapenos, onion, sweet bell peppers, garlic powder & maybe some hot sauce. *I’ve not tried the brewed coffee (or from Instant, or maybe Hershey’s Cocoa) but maybe even add half & half or cream, and/or Hershey’s chocolate drops.