♥ Daily Dose | What’s Your Nut I.Q?

Nuts_pbAccording to a large 30-year study, eating a handful of nuts every day could lower your risk of dying by 20 percent. Nuts are full of inflammation-fighting monounsaturated fat. They’re also a good source of protein and healthy fiber too. NOTE:  If you thought nuts were off-limits when trying to lose weight, think again. The fiber will help fill up you and the healthy fat will help keep you satisfied longer.

Researchers report a decreased risk for most major causes of death like heart disease and cancer. Nuts are rich in healthful unsaturated fats, fiber, vitamins, minerals, and phytonutrients*. Here’s how you can benefit and enjoy them.

  • Eat nuts seven or more times per week. Eating nuts just once a week lowered the risk of dying by 11 percent.
  • Eat one ounce of nuts per day — approximately 1/4 cup or one “handful”.
  • Beware of canned and packaged nuts (e.g., in Trail Mixes) that have been processed with oil and salt. It’s healthier to buy them raw and roast them at home without the additives.
  • Limit your intake of Brazil nuts to one per day or only occasionally due to their unusually high levels of selenium* (an essential mineral). One Brazil nut contains 70-90 mcg of this mineral and the Recommended Dietary Allowance (RDA) for adults is 55 mcg.  Selenium is found in soil. Symptoms of selenium toxicity include nausea, vomiting, brittle nails, nail loss/discoloration, hair loss, fatigue, irritability, and “garlic breath”.  Continue reading “♥ Daily Dose | What’s Your Nut I.Q?”

Brownie Makeover

Flaxseed can replace oil in many recipes
Flaxseed can replace oil in many recipes

The next time you have an inextinguishable craving for brownies — make them with dark chocolate for the extra flavonoids (antioxidants). But did you know that you can substitute flax seeds for part of the oil in the recipe? Give it a try — you’ll be pleasantly surprised.

Flax seeds are powered packed with omega-3 fats and there’s strong evidence that these essential fats reduce your risk for heart disease, rheumatoid arthritis and cancer. Your body needs them to control brain and immune functions as well as for blood clotting, lubricating joints, decreasing inflammation, and cell growth. They’re also the components of cell membranes. For this reason, omega-3’s are also great for your skin! A sign that you’re deficient in this fat is dry skin.   Continue reading “Brownie Makeover”

Omega Muffins

Walnuts are rich in healthy essential fats.

Omega-3  and omega-6 fatty acids are essential fats that your body can’t make on its own and can only get from the food you eat. So here’s one way to slip some healthy fat into your diet.

It’s currently recommended that you consume 7-11 grams of omega-3 fatty acids each week. They’re crucial for brain function and there’s strong evidence they reduce your risk for heart disease. These fats are also great for your skin! (See Eating for Healthy Skin – Part 2.)   Continue reading “Omega Muffins”