help i feel so sick to my stomach right now:(?!

so im a softball player and was workin on eating sunflower seeds without using my hands (like just put some in my mouth and get the shells off with my teeth and tongue) and it worked. it took a bit of time so i ate too much and feel sick right now:( no i did not swallow any shells. anything to help? also wat are the pros and cons of eating too much sunflower seeds? thanks:)