Nuts often take a bad rap for their calories. I love snacking on them and relying on them as an alternate source of protein to red meat. I’m not a vegetarian, but I do work on limiting the amount of red meat I consume in any month.
Herewith an infographic to help you in your healthy snacking.
Eat less; move more; live longer remains the mantra of this blog. So, it is always useful to learn more about how various inputs like food and exercise impact the brain. Here is some fresh info on walnuts from Beth Israel Deaconess Medical Center.
- Double-blind test bolsters observational data that walnuts promote feelings of fullness.
- Results provide a quantitative measure for testing other compounds’ ability to control appetite, including potential medications for the treatment of obesity.
Fascinating how walnuts also suggest the shape of the brain.
Packed with nutrients linked to better health, walnuts are also thought to discourage overeating by promoting feelings of fullness. Now, in a new brain imaging study, researchers at Beth Israel Deaconess Medical Center (BIDMC) have demonstrated that consuming walnuts activates an area in the brain associated with regulating hunger and cravings. The findings, published online in the journal Diabetes, Obesity and Metabolism, reveal for the first time the neurocognitive impact these nuts have on the brain. Continue reading
College can be a stressful time for young adults as they figure out how to manage intense daily routines that include work, study and play. Eat well, exercise and get plenty of sleep is a familiar mantra to alleviate this stress, but now with the results of his latest study, University of New Mexico (UNM) Nutrition Professor Peter Pribis is able to tell college students that walnuts could be a key to a happier state-of-mind.
In this first intervention study in humans, Pribis measured the effect of walnut consumption on mood.
“In the past, studies on walnuts have shown beneficial effects on many health outcomes like heart disease, diabetes and obesity,” said Pribis. “Our study was different because we focused on cognition, and in this controlled randomized trial (CRT) we measured mood outcomes in males and females.” Continue reading
Filed under mood, walnuts
You can’t judge a book by its cover, but it appears you can tell something about food by its appearance. Good to eat and good to know. Isn’t this clever?
In case you didn’t know it. Here are 10 really great foods that you should include in your diet. Luckily, they happen to taste great, too. So, we aren’t taking hardship of any kind here.
Here is a breakfast you can put together in a snap that will hold you through the morning hours with solid nutrients and totals below 500 calories from Mr. Lazy Cook. That leaves you a full 1500 calories to supply your next two meals with, not counting any subtractions for exercise.
Here is the utterly simple and fast breakfast – Avocado Walnut Toast.
Avocado spread over toast ready for the next step
One slice whole grain bread
One medium avocado (5 ounces)
1/8 cup chopped walnuts
One tablespoon hemp seeds.
Toast the bread and spread the avocado across the slice. Add the chopped walnuts and sprinkle with the hemp seeds. Voila, Avocado Walnut Toast!
The nutritional breakdown is:
Fat 34.5 grams
Saturated fat 4.6
Carbs 81 grams
Fiber 17 grams
Protein 12 grams
I am very impressed with the nutritional value of this simple dish. That 17 grams of fiber is nearly half what you need to get all day. It gives you a running start on good digestion. Most folks have a hard time getting their full requirement of fiber every day.
The protein, at 12 grams, amounts to about a quarter of what you need in a day. Avocados provide all essential amino acids necessary to form complete protein. Not many breakfasts furnish that much protein.
Protein also helps to keep your blood sugar up and protects you from the hungry feeling around mid-morning.
Regarding the nearly 35 grams of fat. “Avocados provide the healthy kind of fat that your body needs. Like olive oil, avocados boost levels of HDL (the “good” cholesterol). HDL cholesterol can help protect against the damage caused by free radicals. This type of cholesterol also helps regulate triglyceride levels, preventing diabetes. A study published early this year in the Canadian Medical Association Journal found that a vegetarian diet, which includes HDL fats, can reduce levels of LDL (the “bad” cholesterol) as effectively as statin drugs, according to NaturalNews.
If reading this has suggested to you that maybe avocados are some kind of super food, I think you are on the right track. I have written several posts on them. Are avocados good for you?, All fat grams are not created equal, Avocados may improve satiety and reduce snacking, What is a tasty summer salad from Mr. Lazy Cook?
As the heat of summer approaches it is nice to have some simple go-to meals that satisfy our nutritional needs that at the same time taste great. I consider my Avocado Walnut Summer Salad to be just such a thing.
I lived in London some years ago on a one-year assignment with Reuters. I stumbled across the basis of this salad there. Several restaurants that I frequented served a salad consisting of a half avocado, pitted, and filled with salad dressing. That’s it. It tasted delicious and I ordered it often.
I alluded to this salad when I wrote up the benefits of avocados back in February.
A good friend of mine has since added the excellent element of an ounce of chopped walnuts to the mix. You can read more about the nutritional benefits of walnuts in the previous post.
To make this salad, remove the pit of a ripe avocado, clean out the meat, slice up and place in a salad bowl, drop in an ounce of chopped walnuts and cover with salad dressing. Voila! Instant delicious summer salad.
The walnuts contribute:
Fat 18.5 grams
Saturated fat 1.7 g
Sodium 1 mg
Fiber 1.9 grams
Protein 4.3 grams
The avocado yields:
Fat 15 grams
Saturated fat 2.1 g
Sodium 7 mg
Fiber 7 grams
Protein 2 grams
I consider this to be a really good high energy salad with all that fat. Remember, fat, per se, is not bad, but there are bad fats. The fats in walnuts and avocados are not bad fats. There is also nearly nine grams of fiber in this which comes to about a quarter of a day’s needs. Many people have a hard time consuming the 40 grams of fiber necessary each day for good health. If this has piqued your appetite for more info on good fats, check out Why should I try coconut oil? It might open your mind as well as your arteries.
I didn’t include the salad dressing because that will vary with the person making the salad. I use two tablespoons of the light stuff that comes to around 20 calories per tablespoon.
Let me know what you think of this.
“Nuts to you!” Takes on all new meaning with the latest info from The Telegraph in London. The Telegraph is reporting, “Eating walnuts just two or three times a week can reduce the risk of type two diabetes by a almost a quarter, according to new research.
“A study of nearly 140,000 women in the US shows regular helpings of a small portion of nuts can have a powerful protective effect against a disease that is threatening to become a global epidemic.
“Women who consumed a 28 gramme (one ounce) packet of walnuts at least twice a week were 24 per cent less likely to develop type two diabetes than those who rarely or never ate them.
“The latest findings, published in the Journal of Nutrition, are not the first to highlight the anti-diabetic effects of walnuts, with earlier research showing similar benefits.
“However, this is thought to be one of the largest studies to find regularly snacking on them can help prevent the condition. Continue reading