Fiber: The fiber in pecans helps clean out the gastrointestinal system, allowing the colon to work more efficiently and reducing the risks of colitis, colon cancer, and hemorrhoids. Fiber is also known to boost heart health, reduce risk of coronary heart disease risk and the prevention of some cancer types.

A Healthy Fat: Pecans contain heart-healthy monounsaturated fats like oleic acid along with phenolic antioxidants. Both of these substances help to prevent coronary artery disease and strokes.

Healthy Bones and Teeth: Pecans are packed with phosphorus, the most abundant mineral in the body after calcium, with 85% of it being found in bones and teeth. The other 15% can be found in cells and tissues. In addition to helping the body to cleanse waste, phosphorous partners up with calcium to promote the health of your bones and teeth, promote growth and repair of cells and tissues, promote production of DNA and RNA, and helps prevent muscle pain following exercise.

Anti-Inflammatory: Pecans are rich in magnesium – a mineral known for its anti-inflammatory benefits, including reducing inflammation in the arterial walls, reducing blood pressure, and reducing the risk of cardiovascular disease, stroke, arthritis, Alzheimer’s disease, and other inflammation-related health ailments.


Protein: One serving offers 10 grams of protein. That’s insane!!

Natural Sleep Aid: Pumpkin seeds are a rich source of tryptophan, an amino acid that your body converts into serotonin, which is then converted into melatonin, the “sleep hormone.” Eating pumpkin seeds a few hours before bed, along with a carbohydrate like the ones found on Skinny Genius granola is the perfect combination to promote a restful night’s sleep.

Alkaline: Pumpkin seeds are the only seed that is alkaline-forming, reducing the acidity of your gut and intestines.

Vitamins and Minerals: Pepitas are a fantastic source of zinc, a nutrient that helps to keep immune cells functioning properly, and improves sleep, mood, your senses of taste and smell, eye and skin health, insulin regulation, and male sexual function.  They are also packed with magnesium, responsible for the creation of ATP (the energy molecules of your body), proper bone and tooth formation, relaxation of your blood vessels, and proper bowel function.





Omega-3 Fatty Acids: Chia seeds contain all healthy fat known as polyunsaturated fat, primarily omega-3 fatty acids.  With over 60% omega-3’s, they are one of the richest plant-based sources of these beneficial fatty acids, which can help reduce inflammation, enhance cognitive performance, and reduce high cholesterol.

Fiber: Fiber is associated with reducing inflammation, lowering cholesterol and regulating bowel function. Chia seeds are an excellent source of fiber, with a whopping 10 grams in only 2 tablespoons! That’s one-third of your daily recommended dose.

Antioxidants: Chia seeds are packed with antioxidants that help protect the body from free radicals, aging, and cancer. 

Minerals: Only 2 tablespoons of chia seeds contain 18% of the daily recommended dose for calcium, 35% for phosphorus, 24% for magnesium and about 50% for manganese. These nutrients help prevent hypertension, maintain a healthy weight, and are important for energy metabolism and DNA synthesis.

Dyslipidemia: Studies show that chia seeds as a dietary fat source can lower triglycerides and cholesterol levels while increasing HDL or "good" cholesterol.

Blood Sugar Regulation: Chia seeds are instrumental in regulating insulin levels. They can reduce insulin resistance and decrease abnormally high levels of insulin in the blood.

Tryptophan: Chia seeds contain Tryptohan which helps regulate appetite, sleep, and improve mood.


Besides being all natural and brimming with iron, calcium, phosphate, sodium chlorine, potassium, magnesium, here’s why honey is the only sweetener for us:

 Anti-Inflammatory and Anti-fungal: All honey is antibacterial!   

Aids in Digestion: the antiseptic properties of honey relieve acidity in the stomach and alleviate poor digestion and acid reflux. Honey also neutralizes gas, becoming the ultimate stomach soother when it comes to overeating. Studies show it also helps reduce symptoms of disorders such as ulcers and bacterial gastroenteritis.

 Reduces Risk of Heart Disease: Honey mixed with cinnamon has been shown to revitalize the arteries and veins of the heart and reduce cholesterol in the blood by up to 10%. When taken on a regular basis, this honey-cinnamon mixture may reduce the risk of heart attacks and stop another from occurring in people who have already suffered one.

Prevents Cancer: Honey contains flavonoids, antioxidants which help reduce the risk of heart disease and various cancers.


 Insulin Stabilizer: Cinnamon is a scientifically proven blood sugar stabilizer, making it a great choice for diabetics, hypoglycemic, or anyone who wants stable energy levels and moods. Cinnamon may also significantly help people with type 2 diabetes improve their ability to respond to insulin, thus normalizing their blood sugar levels.

Anti-Inflammatory: The cinnamaldehyde in cinnamon helps reduce systemic inflammation and prevents unwanted clumping of blood platelets by inhibiting the release of an inflammatory fatty acid called arachidonic acid from platelet membranes.

Lowers Blood Pressure: Cinnamon helps lower blood sugar in people with type 1 or type 2 diabetes and help improve glucose and lipid levels.

Anti-Bacterial: Cinnamon has been known to help fight against bacterial and fungal infections because of the chemical cinnamaldehyde. Cinnamon is effective against ulcer-causing H. pylori bacteria and other pathogens.

Reduces Menstrual Pain:.  The cinnamaldehyde in cinnamon, which studies show increases the hormone progesterone and decreases testosterone production in women, helps to balance hormones.

Fiber and Trace Minerals: Cinnamon is contains fiber, the trace mineral manganese, and calcium. The combination of calcium and fiber in cinnamon can bind to bile salts and help remove them from the body. Then, the fiber helps to prevent damage that certain bile salts can cause to colon cells, thereby reducing the risk of colon cancer. When bile is removed by fiber, the body must break down cholesterol in order to make new bile. This process can help to lower high cholesterol levels, which can be helpful in preventing atherosclerosis and heart disease.

Reduces pain linked to arthritis.  Cinnamon has been shown in studies to reduce cytokines linked to arthritic pain.


Fun to say, even better to eat.
Here’s why

Vitamins and Minerals: Fava beans are a powerful source of vitamin B1(thiamin), iron, copper, phosphorus, potassium and magnesium.  Vitamin B1 is important for nervous system function and energy metabolism; iron is an essential component of a protein responsible for oxygen transport in the bloodstream; and copper, along with iron, helps to form red blood cells. Copper also plays a role in keeping your blood vessels, immune system and bones healthy. Phosphorus and magnesium are important for maintaining strong bones, and magnesium, along with potassium, helps regulate blood pressure.

Fava beans are also an excellent food source of folate, which supports immune system function, cardiovascular health and helps form red blood cells. It also contains high amounts of manganese, needed for the metabolism of carbohydrates, proteins and cholesterol.


Also known as chickpeas, garbanzo beans may sound cute and tiny, but they pack a mean nutritional punch:

 Fiber: This bean is all about fiber! Between 65-75% of the fiber found in garbanzo beans is insoluble fiber, so it remains undigested all the way down to the final segment of your large intestine (colon). Soluble fiber works in the digestive tract to move excess cholesterol out of the body. Insoluble fiber helps to prevent constipation and other digestive disorders. Plus, garbanzo bean fiber can be metabolized by bacteria in the colon to produce relatively large amounts of short chain fatty acids (SCFAs), including acetic, propionic, and butyric acid. These SCFAs provide fuel to the cells that line your intestinal wall. By supporting the energy needs of our intestinal cells, the SCFAs made from garbanzo fibers can help lower your risk of colon problems, including your risk of colon cancer.

Protein: Garbanzo beans provide a source of protein comparable to that of meat or dairy products, without the worry of saturated fat or cholesterol.

Rich in Vitamins and Minerals and Trace Minerals: Garbanzo beans contain significant amounts of the trace mineral manganese, which plays an important role in energy production and antioxidant activity. And they contain molybdenum, which acts to detoxify sulfites in the body. They are also an amazing source of folic acid, crucial in the development and formation of red blood cells and in the prevention of certain conditions like osteoporosis. This nutrient is vital for women of childbearing years. Consuming adequate levels of folate prior to pregnancy can prevent certain birth defects, such as spina bifida. Garbanzos beans are a good source of iron, important for energy production, providing energy to your body, and distributing oxygen from your lungs to your cells.

Healthy Heart: Due to the high amounts of fiber, garbanzo beans are effective in reducing the risk of cardiovascular and coronary heart diseases.

Diabetes Management: Dietary fiber in the beans control and balance the blood glucose levels. This helps to avoid spikes in blood sugar levels that can worsen diabetes or contribute to excessive weight gain. Fiber also increases insulin sensitivity for proper absorption.


Ever wondered what the heck this is? You’re not along.  It’s made from the root of the cassava plant, and:

Major Source of Iron: Iron helps your body make blood cells, producing the proteins hemoglobin and myoglobin, which carry oxygen in your blood to various parts of your body. Iron also helps produce other proteins in your body. Iron deficiency can lead to weight loss, dizziness, irritability, low energy levels, shortness of breath and headaches.


Not all starches were created equal. Here’s why we love this one:

Resistant Starch: A resistant starch is a starch that resists digestion. Where most starches convert to glucose in the small intestine as other carbohydrates do, RS resists digestion and passes through to the large intestine where it behaves much like dietary fiber and is fermented by gut bacteria. So, instead of being digested by amylases in the upper digestive tract, it passes to the bowel, where it is fermented by bacteria into short chain fatty acids (SCFA). SCFA are acidic, so they lower bowel pH, which facilitates proliferation of good bugs and inhibits growth of pathogenic bacteria. All of this extra fermentation and availability of SCFA provides fuel or energy for the cells lining the colon, which are a barrier against infection. While it doesn’t contain any nutrients by itself, it improves gut health in a way that increases the assimilation of other ingested nutrients. And through it’s conversion to SCFAs, it becomes a source of energy and promotes the overall utilization of fat by the body.


An ancient grain that’s making a comeback

Fires Up Your Metabolism: Sorghum helps you consume more iron and niacin, or vitamin B-3, which support your metabolism.  Iron aids in fuel production, and niacin helps you break down and metabolize nutrients into energy. Niacin and iron also support healthy circulation, and iron plays a role in immune function.

· Abundant Source of Copper and Magnesium: Magnesium contributes to healthy bone tissue and regulates your body's calcium levels, while copper boosts your immune system and promotes red blood development. Both minerals also play a role in your metabolism and help your cells produce useable energy.

Anti-Cancer: Compounds in sorghum called 3-Deoxyanthoxyanins (3-DXA), which has strong antiproliferative activity against human colon cancer cells.

 Diabetes and Insulin Resistance: Advanced glycation endproducts (AGEs) are increasingly implicated in the complications of diabetes. Sorghum inhibits protein glycation, whereas wheat or rice do not. Sorghum is packed with fiber and slows and reduces carbohydrate digestion and absorption, which helps with blood glucose control. Sorghum tannins interact with carbohydrates and cause the formation of resistant starch, which lowers starch digestibility. Sorghum extracts inhibit amylase, the enzyme produced with saliva and pancreatic juice that breaks down starch.

 Helps Manage Cholesterol: Sorghum is a rich source of phytochemicals, and the healthy fats in sorghum significantly reduced “bad” (non-HDL) cholesterol while maintaining “good” (HDL) cholesterol.


For years, Nutmeg has stood in the shadows of its older, cooler spice sisters.  As far as we’re concerned, no one puts nutmeg in the corner.

Keep Your Brain Sharp: Nutmeg contains a natural organic compound called myristicin, which is known to shield your brain against degenerative disease such as Alzheimer’s. It can help eliminate fatigue and stress. Nutmeg can also improve your concentration so you can become more efficient and focused at work or at school.

Help Your Teeth and Gums: Nutmeg has proven antibacterial properties that protect the teeth and gums. Combined with cinnamon, it makes a powerful antiseptic.

 It’s like a Vitamin Minerals, and Trace Mineral Party in Your Mouth: Nutmeg is packed with potassium, calcium, iron and manganese keeping your immune system strong. For centuries, nutmeg has been used as a medicinal spice that brings relief from digestive problems.

 Indigestion Relief: If you suffer from digestion-related problems like diarrhea, constipation, bloating, flatulence and so on, nutmeg can offer you relief by removing the excess gas from your intestines.

 Bad Breath Treatment: Because of its antibacterial properties, nutmeg can also effectively treat halitosis or bad breath.

Liver and Kidney Detox: Detoxification is an important factor of good health. Diet, pollution, stress, tobacco, medication and other external substances can lead to the build-up of toxins in your organs. The liver and kidney are two of the organs where this toxic build-up usually develops. As a tonic, nutmeg can clean your liver and kidney and remove these toxins. Nutmeg is also effective in preventing and dissolving kidney stones.