You're Nuts!

Hey Everyone,

I'm on a train to the diamond in the rough vacation spot known as Dewey Beach, Delaware. I am snacking on some Macadamia nuts and thought about how often my clients mention nutrition going to hell when they travel. I also used to have similar issues getting stuck eating processed foods, fast foods or something that you can't even classify that lives in an airport. This was all until I found out how great nuts were for travel. They are easy to pack, take no preparation at all, have little to no carbs, are very good at controlling blood sugar and providing me with protein/good fats. Most importantly they stop me from making poor nutrition choices. Nuts are also a great snack to keep at work to save yourself during the 10am, 3pm snack times that has you reaching for the vending machine. One word of caution, nuts are a common food allergy so it's important to cycle through different kinds of nuts.
Why are nuts so great? Bunch of reasons but most importantly being
1. Studies have shown 30 to 50% decrease in heart disease with eating nuts several times a week.
2. Great source of phytonutrients and anti-oxidants.
3. Chocked full of good for you fats

Different nuts and benefits

Walnuts- Highest omega-3 content of any nut. However the omega 3 found in walnuts is different than that found in fish. Walnuts contain ALA(alpha-linolenic acid) so its important to have both fish oils and walnuts. Walnuts aid in growth reproduction and brain functioning and are a great source of key minerals.

Almonds- Great source of monounsaturated fats. This is the key fat in the Mediterranean diet which has been shown consistently through research to be associated with lower levels of heart disease, cancer and longer life spans. A serving of almonds also contain about 6grams of protein and 3g of fiber. They have little to no carbs so are great for diabetics or those on a low carb diet. Also a great source of magnesium(a common deficiency).

Pistachio Nuts- Studies link pistachios to decreased oxidative stress and improved total cholesterol and HDL(good) cholesterol levels. Unsalted pistachios also have a very high potassium to sodium ratio, helping to normalize blood pressure and maintain water balance in the body.

Pecans- Loaded with nutrients like potassium, vitamin E and beta-sitosterol, a plant compound found to lower cholesterol.

Macadamia- Highest percent of monounsaturated fats of any nut.

Peanuts- As rich in antioxidants as many fruits. About equal to blackberries and strawberries. If you are buying canned peanut butter do not get the sugary kind. These also frequently have trans fats. If it reads "partially hydrogenated oil" it also means "trans fats"

Brazil Nuts- A new favorite of mine. Highest selenium content of any food. Low selenium is linked with many different kinds of cancers and is essential for healthy immune function. Selenium also pulls out heavy metals and other toxins. Thyroid function is also dependent on selenium.

Cashews- Lower in calories than other nuts but slightly higher in carbs. Contain good fats and healthy minerals like other nuts.

Lastly the meat and nuts breakfast has been making headway in the health and fitness community. The meat allows for a slow and steady rise in blood sugar. The nuts provide a great source of healthy smart fats that allows the blood sugar to remain stable for an extended period of time. What??? Eat meat for breakfast?? Your crazier than I thought! Yes, cereal will make you fatter, most people aren't insulin sensitive enough to eat oatmeal. If you still eat bagels for breakfast there is zero chance you are lean. If not meat then at least eat some eggs or greek yogurt.



Eat your nuts!