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Hello Thymekeepers - Welcome to Quick Thyme!

In Today’s Edition:

• Try It: 6 Easy Superfood Toppings to Supercharge Your Oatmeal

• Thymely News: Genetic Enhancement in Microgreens for Nutrition

• Eat: Chicken Tinga Tacos

• Watch: 5 Fruits That Starve Cancer Cells & Repair The Body

TRY IT

6 Easy Superfood Toppings to Supercharge Your Oatmeal

What if I told you that you could supercharge your morning oatmeal in just a few simple steps? Imagine transforming your bland bowl of oats into a powerhouse of nutrients that boosts your energy, fuels your brain, and supports your body throughout the day. No, I’m not talking about some overpriced superfood powder—I'm talking about real, whole-food ingredients you can add directly to your oats.

Oatmeal is already a nutritional powerhouse on its own. It’s high in fiber, helps regulate cholesterol, and keeps you full for hours. But you can make it even better by adding a few carefully selected superfoods that can take your breakfast from "meh" to "wow!"

Let’s dive into 6 superfood toppings that’ll make your oatmeal not only tastier but healthier. These toppings are packed with antioxidants, healthy fats, protein, and more, giving your oatmeal a serious nutritional boost.

1. Flaxseed

You’ve probably heard that flaxseeds are packed with omega-3 fatty acids, but do you know why that’s so important? Omega-3s are essential fats that support heart health and reduce inflammation in the body. Adding flaxseeds to your oatmeal is a simple way to get a dose of these healthy fats, along with fiber and lignans—antioxidants that support your body’s natural detoxification processes.

What’s even better is that flaxseeds help with digestion. The soluble fiber they contain helps keep your digestive system running smoothly by absorbing water and forming a gel-like substance that slows digestion, making you feel fuller for longer.

Pro Tip: For maximum benefit, grind your flaxseeds before adding them to your oatmeal. This makes it easier for your body to absorb the nutrients.

2. Blueberries

If you’re looking for an antioxidant boost, look no further than blueberries. These tiny berries are packed with anthocyanins—powerful compounds that help protect the body from oxidative stress and inflammation. In fact, blueberries are considered one of the top antioxidant-rich foods on the planet.

What makes them perfect for oatmeal is not just their antioxidants, but their fiber content. A half-cup of fresh blueberries provides 2 grams of fiber, which helps with digestion and supports healthy blood sugar levels. Plus, their natural sweetness means you can skip the added sugar!

Pro Tip: Try adding frozen blueberries for a cool, refreshing twist to your warm oatmeal.

3. Chia Seeds

Chia seeds may be tiny, but they’re a mighty addition to your oatmeal. Packed with fiber, protein, and omega-3 fatty acids, chia seeds are great for supporting your digestion and overall health. When soaked in liquid, chia seeds form a gel-like consistency, which helps slow digestion and keeps you feeling full for longer.

But that's not all—chia seeds also contain a healthy dose of antioxidants, vitamins, and minerals, including calcium, magnesium, and phosphorus. Adding chia seeds to your oatmeal isn’t just a nutritional win; it also makes for a creamy, pudding-like texture when mixed into the oats.

Pro Tip: Let your oatmeal sit for a few minutes after adding chia seeds to let them absorb the liquid and expand.

4. Almond Butter

Looking to add healthy fats and a creamy texture to your oatmeal? Enter almond butter. Packed with monounsaturated fats, which support heart health, almond butter is a great way to enhance the nutritional profile of your breakfast. It’s also a good source of protein, making it a great option if you’re looking to keep your energy levels high throughout the morning.

Almond butter also contains vitamin E, a powerful antioxidant that supports healthy skin, and magnesium, which helps with muscle function and relaxation. A dollop of almond butter in your oatmeal will not only make it delicious but also keep you energized and satisfied until lunch.

Pro Tip: Go for almond butter that’s free of added sugars and preservatives for the healthiest option.

5. Cacao Nibs

For the chocolate lovers out there, cacao nibs are your secret weapon. These raw, unprocessed cocoa beans are packed with antioxidants and magnesium. Cacao has been shown to improve heart health, boost mood, and even enhance cognitive function due to its high levels of flavonoids.

Adding cacao nibs to your oatmeal provides a satisfying crunch and a rich, deep chocolate flavor—without the sugar crash that comes with traditional chocolate. Plus, they’re a great source of fiber and iron, giving you an extra nutritional boost in every bite.

Pro Tip: Start with a small sprinkle of cacao nibs—they’re potent in flavor, and a little goes a long way.

6. Pumpkin Seeds

Pumpkin seeds, also known as pepitas, are a nutrient-dense powerhouse for your oatmeal. Packed with magnesium, zinc, and protein, these little seeds can help support everything from immune function to muscle health. They’re also an excellent source of fiber, making them perfect for digestion and promoting feelings of fullness.

But pumpkin seeds don’t just offer vitamins and minerals—they’re also rich in antioxidants, which help fight off free radicals and reduce inflammation in the body. Whether you’re looking to add a bit of crunch or a burst of nutrition, pumpkin seeds are a winning topping for your oats.

Pro Tip: Toast your pumpkin seeds for a few minutes in a dry pan to bring out their nutty flavor.

Oatmeal: The Ultimate Canvas for Health

Oatmeal is a breakfast staple for a reason—it’s versatile, filling, and incredibly nutritious. But when you start adding these superfood toppings, your oatmeal becomes so much more than just a simple breakfast. It becomes a meal that fuels your body, supports your health, and keeps you energized throughout the day.

By incorporating these superfoods—flaxseeds, blueberries, chia seeds, almond butter, cacao nibs, and pumpkin seeds—you’re not just elevating your oatmeal. You’re fueling your body with the nutrients it needs to perform at its best.

So next time you’re preparing your bowl of oatmeal, remember that a few small changes can make a huge impact on your health. It’s not just about what’s in the oats—it’s about what you add to them.

Oatmeal is more than just a meal. It’s an opportunity to nourish your body and mind from the inside out. And when you add these 6 superfood toppings, you’re giving your body the best fuel possible. Try them today—and watch your oatmeal transform into something truly extraordinary.

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THYMELY NEWS

Parental Influence on Adolescent Dietary Behaviors

A study published in Appetite examined how parental involvement impacts adolescent dietary behaviors. Using actor-partner interdependence models, researchers found that increased parental self-efficacy and motivation to promote healthy eating directly influenced adolescents' dietary habits. Personalized nutrition programs targeting both parents and adolescents showed significant potential in improving dietary behaviors and overall health outcomes.

Sleep Quality and Malnutrition in Adolescents with Cystic Fibrosis

Research published in Sleep Medicine highlighted the critical role of sleep quality in assessing malnutrition risks among adolescents with cystic fibrosis. Poor sleep quality was associated with decreased nutritional status, while improving sleep was suggested as a complementary strategy in managing malnutrition. The study emphasizes integrating sleep assessment into clinical practice for holistic health management.

Genetic Enhancement in Microgreens for Nutrition

A study from Recent Trends in Sustainable Agriculture explored genetic enhancements in leguminous microgreens to boost their nutritional content and growth efficiency. These advancements were found to improve the health-promoting potential of microgreens while supporting sustainable agriculture practices. The findings position microgreens as a promising tool for addressing nutritional deficiencies.

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EAT

Chicken Tinga Tacos (4 Servings)

This recipe for Chicken Tinga Tacos offers a flavorful and healthy twist on a classic Mexican dish. The chicken is simmered in a smoky chipotle sauce, then served in warm corn tortillas with a variety of fresh toppings. These tacos are a delicious and satisfying meal that's perfect for a weeknight dinner or a casual gathering.

Ingredients

• 1 pound boneless, skinless chicken breasts, cut into 1-inch pieces

• 1 onion, chopped

• 2 cloves garlic, minced

• 1 (14.5 ounce) can diced tomatoes, undrained

• 1 (7 ounce) can chipotle peppers in adobo sauce, minced (adjust to taste)

• 1 tablespoon olive oil

• 1 teaspoon ground cumin

• 1/2 teaspoon chili powder

• Salt and pepper to taste

• 8 corn tortillas

• Toppings: chopped cilantro, diced onion, avocado, shredded cheese, salsa, sour cream (optional)

Instructions

1. Sauté chicken: Heat olive oil in a large skillet over medium heat. Add chicken and cook until browned on all sides.

2. Simmer: Add onion, garlic, diced tomatoes, chipotle peppers, cumin, and chili powder to the skillet. Bring to a simmer, then reduce heat to low, cover, and cook for 15-20 minutes, or until chicken is cooked through and the sauce has thickened.

3. Warm tortillas: Warm the tortillas according to package directions.

4. Assemble tacos: Spoon chicken tinga mixture into warm tortillas. Top with desired toppings

Tips

• Make it vegetarian: Substitute the chicken with firm tofu or lentils.

• Add vegetables: Add chopped bell peppers, onions, or zucchini to the sauce for extra flavor and nutrients.

• Serve with a side salad: Enjoy the tacos with a side of mixed greens and a light vinaigrette.

WATCH

Discover the power of nature in fighting cancer with these 5 incredible fruits! Watch the video now to learn how these fruits can help starve cancer cells and repair your body from within. Don't miss out on this essential health insight—click to watch!

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