Nuts about.. Nuts

Nuts to you!

Just a small handful of nuts is packed with protein, other nutrients, fiber and health-protective plant substances. Stick to a small serving so calories don’t add up. In fact, 1½ ounces of nuts a day may reduce your chance of heart disease if the saturated fats and cholesterol in your food choices are low! Different nuts have different benefits: almonds for the most fiber, almonds and hazelnuts for the most vitamin E (an antioxidant), pecans for more cancer-fighting ellagic acid, Brazil nuts for more selenium (another antioxidant), cashews and pistachios for more potassium, walnuts for omega-3 fatty acids. Many nuts also have phytic acid, which may reduce cancer risk and help control blood sugar, cholesterol and triglycerides. Wonder about the fat? It’s mostly monounsaturated—the kind that doesn’t raise your blood cholesterol. And nuts are cholesterol-free, too. Pick an easy nutritious culinary idea today.

Nuts=Weight Loss?

Despite nuts being high in fat and calories, new research indicates that nuts can also aid in weight loss. Researchers at Purdue University have found that adding almonds to a calorie-controlled eating plan can assist in weight loss. Although the study was short-term and small in sample size, it does demonstrate that people were able to eat nuts and control or lose weight. How? The mechanism is still unclear, but the researchers think that the fat content in nuts may promote satiety, the feeling that you’re full, or the protein in nuts may burn more calories during digestion. Nuts are high in calories but are also cholesterol-free and they provide good sources of protein, phosphorus, zinc, magnesium, vitamin E and selenium. In small portions, nuts can be a healthful food choice.

Savor the Flavor  

Nuts are high in fat, but the fat in most nuts is healthy, monounsaturated fat, which can help lower blood cholesterol. Good sources of monounsaturated fats include peanuts, pecans, walnuts and almonds. In addition, research studies have shown that many different nuts are helpful in reducing the risk of cancer and elevated blood pressure. Nuts also provide protein, carbohydrates and a wide variety of vitamins and minerals. But wait, there's more. New research shows that eating plans that include nuts are more satisfying, leading people to eat less and control their weight. So enjoy nuts in your eating plan. The key is watching your serving sizes.

10 tips to stay slim and healthy during the holidays

Keep biscuits at bay- Eating biscuits made from scratch is usually filled with lots of butter and milk. Try eating a healthier option like cornbread.

Stay green- Eating a healthy dinner that includes greens of kale, spinach, collard greens is a great way to include an excellent source of fiber which helps to remove the unwanted toxics that can accumulate during the holiday eating season.

Trim the meat- Try other options like fish or a healthy vegetable stew. Red meat is loaded with extra fat that will pack on the extra pounds during the holidays.

Stay free from butter- Forget about adding the extra saturated fat in your butter selection. Keep free from the butter.

Cauliflower option- We all love mashed potatoes but do we need the extra starch and carbohydrates that can accompany a plate of mashed potatoes. Instead try cauliflower which is a cruciferous vegetable that is nutrient dense without the extra calories.

Beware of the extra salt- keep your portion small to avoid the extra bloated belly that is often seen when increasing your intake.

Watch the stuffing- Use turkey sausage instead of regular sausage. Season with onions and mushrooms for added natural flavor.

Say “NO” to whipped cream- Whipped cream is loaded with empty calories, sugar, and preservatives that will surely pack on the extra unwanted pounds.

Everything in moderation- You can enjoy your holiday by keeping it simple. Don’t over-indulge and keep everything in moderation. Trying a little bit here and there goes a long way.

Take a walk- Be sure to take a brisk walk after your holiday treat. Keeping active will help the body to metabolize the calories which prevents them from turning into fat.

The bottom line is to enjoy your holiday time with family and friends by making conscious choices for your health. You can do it!

Pampering4life Healthy Recipe: Spinach Apricot Salad

Ingredients

8 cups torn fresh pre-washed baby spinach
1/3 cup dried apricots, snipped
1 tablespoon olive oil
1 clove garlic, thinly sliced or minced
4 teaspoons balsamic vinegar
Salt
Freshly ground black pepper
2 tablespoons slivered almonds, toasted        

                          

Directions

Remove stems from spinach, if desired. In a large bowl combine spinach and apricots; set aside.
In a 12-inch skillet heat oil over medium heat. Cook and stir garlic in hot oil until golden. Stir in the balsamic vinegar. Bring to boiling; remove from heat.
Add the spinach-apricot mixture to skillet. Return to heat and toss mixture in skillet about 1 minute or until spinach is just wilted.
Transfer mixture to a serving dish. Season to taste with salt and pepper. Sprinkle with almonds. Serve salad immediately.

Losing Weight Vs Exercise

Losing or gaining weight can be a challenge for any person, especially when multitudes of fad diets and products geared toward bulking up or slimming down bombard you in magazines, television ads and even the aisles of your grocery store. Losing or gaining weight really comes down to a simple equation of how many calories you take in and how many you burn. If your goal is simply to be healthy, maintaining a good calorie intake while engaging in moderate exercise most days of the week will fight diseases and keep you strong.

 

It takes 3,500 calories to lose 1 lb. If you are trying to lose weight, restrict your calorie intake each day to burn more calories than you take in. If you restrict your current diet by 500 calories each day, you will lose 1 lb. each week. You may find restricting your calories is easy if you cut portion sizes, swap high-calorie foods for low-calorie ones or simply forgo your daily treat or dessert. Talk with a physician, nutritionist or health coach to determine how many calories you need each day to stay healthy before any calorie-restricting diet.

A new study confirms the overall research findings that dietary change, specifically eating less fat, produces more weight loss than changes in exercise. But it also shows that changes in one kind of behavior may help promote changes in the other, especially among women.

Many studies have compared weight loss resulting from changing diet versus increasing activity. Most often, weight loss during programs focused on dietary change produced two to three times greater weight loss than programs focuses on exercise.

The truth is, exercise is a complicated business and there are a number of things that can affect how many calories you burn. Knowing what those are will help you set realistic goals and get the most out of your workouts.