Power Nutrient #8: Nuts and Seeds

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal BMI is 24.9.

Natural Weight Loss

nuts

Power Nutrient #8:  Nuts and Seeds

When you’re weaning yourself off yucky trans fat snacks, turn to raw nuts like almonds, pecans, or walnuts.

Nuts and seeds hit all the right snacking notes (BEST CHOICES:  almonds and walnuts), yet behind the scenes, they’re helping to protect you from heart disease, diabetes, and inflammation

The Adventist Health Study found eating nuts on a regular basis cuts your overall risk of heart attack by 60%.

A lot of long-term research has credited omega-3s, antioxidants, fiber, L-arginine, and magnesium with a role in helping to tamp down inflammation – and all of these precious nutrients can be found in nuts.

When people eat nuts, they tend to have lower levels of C-reactive protein (CRP) and interleukin-6 (IL-6), both markers of inflammation.

Many people are afraid of nuts because of their fat; I’m more concerned about their calories.

Perhaps both fears are groundless:  Research suggests people who eat nuts twice a week are much less likely to gain weight than those who don’t eat nuts.

Pine nuts are especially good at helping to prevent hunger because they stimulate the gut to produce the satiety hormone CCK.

Seeds also help reduce the risk of diabetes, as they’re a source of resistant starch, just like beans.

Resistant starch helps reduce blood sugar and dampen insulin spikes after eating.

Flaxseed, in particular, is a great source of the vegetable-based omega-3, alpha-linolenic acid (ALA), which also prevents inflammation.

Pumpkin seeds are a good source of omega-3s as well as zinc, a key component in testosterone production and prostate health.

Just keep an eye on your portion sizes:

Almonds:  20-24

Brazil nuts:  6-8

Cashews:  16-18

Flaxseeds:  2 tablespoons

Hazelnuts:  18-20

Macadamias:  10-12

Peanuts:  28

Pecans:  18-20

Pine nuts:  150-157

Pistachios:  45-47

Pumpkin seeds:  85 seeds, or 1/2 cup

Sesame seeds:  1/4 cup

Walnuts:  8-11 halves

Hormone HomeworkHave 1-2 servings per day.

>Crush flaxseeds before you eat them; otherwise they’ll pass through your digestive system without being absorbed.  Store crushed seeds in the fridge to avoid oxidation.  (Heads up:  High amounts of flaxseed and flaxseed oil can reduce blood clotting and promote bleeding, and may interact with drugs that have a similar effect, such as aspirin.)

>Try to eat raw nuts whenever possible – roasting the nuts can cause their precious fats to be damaged.  Once you get used to them, you’ll likely find them more satisfying and rich than roasted ones.

>Sprinkle slivered almonds on your yogurt for a satisfying texture.

>Keep a handle on portion sizes – nuts are healthy, but they’re very high in calories.

>Get an old-school nutcracker and grab a bag of mixed nuts still in their shells.  The activity of cracking the nuts is entertaining and the effort involved will slow down your eating and cut down on mindless handfuls of nuts finding their way into your mouth.

Come join me on my weight loss journey!  I’d love to have you along!

Have an awesome day!

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If you’d like to read Jillian’s book, you can get it here: Master Your Metabolism: The 3 Diet Secrets to Naturally Balancing Your Hormones for a Hot and Healthy Body!

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Dick and Lenay

email: Lenay@dickandlenay.com – 715-431-0657

P.S. If your diet isn’t working for you, join me on my weight loss journey here – http://bit.ly/13lxgzD


 

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