Video Update: The World's Greatest Sandwich

UPDATE: A Dani Spies fan wrote in to tell me that this is her favorite Dani video....I agree...its a good one....if you eat and enjoy eggs--you will love this..check it out:

"The World's Greatest Sandwich"
...follow the jump to see video...


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VIDEOS: Dani Spies, Kid-Friendly Tropical Islands Recipe and more!

I love finding great cooking and food videos online. There are a few that I love so much I wanted to share them with you on this beautiful sunny Friday! Hopefully you will be encouraged to get out to your local farmers market, pick up some amazing fresh produce and cook it yourself--I know it sounds dramatic, but really--you are the best chef for your family. Homemade beats five star any day. Trust me on this one. (However, a visit to Morimoto, Pure Food and Wine, Josies, Blossom, Masa, Caravan of Dreams or Candle 79 here in NYC is always a welcome treat....)

SALMON AND VEGGIE POCKETS
This first video is a classic easy delicious meal technique by the -- insightful, charismatic and very popular blogger, Dani Spies. Dani shows how truly easy it is to make an entire delicious and healthy meal of fish, veggies and pasta--with minimal work. Dani Spies has an amazing website filled with fun and informative cooking/food videos. Check it out at www.danispies.com. But first watch this:


SWEET AND SOUR TROPICAL ISLANDS--kid friendly video!

A fun and creative kids recipe video--that actually tastes yummy! Sweet and Sour Tropical Islands...!
I can't seem to find a main website for this video, but I LOVE it. There are fun facts thrown in about food and the editing is fun. If anyone finds more Kitchen Kids! videos or info--please let me know!! Here is a kid-friendly recipe for Sweet and Sour Tropical Islands:


STRAWBERRY MANGO MILKSHAKE

And just because it is a hot day here in New York, I'll leave you with one of Dani's smoothie recipes.
Its a Strawberry Mango Milkshake...not really a smoothie, but its great inspiration to lug out your stored blender and start making some summertime smoothies.



Oh, and did I mention that Dani is a ACSM Certified Fitness Trainer and a Holistic Health Counselor, AADP. Visit her website for further contact info!

She also has some great bloopers at the end of her videos--one of my favorite features of her videos!

SPRINGTIME LEAFY GREENS

OK, one more I love for its helpful yet simple produce advice: Springtome Leafy Greens:

(*quickie blooper outtake at the end of this one.)

DO YOU HAVE ANY VIDEOS I MIGHT WANT TO POST????? SEND THEM TO ME AT KATHY@LUNCHBOXBUNCH.COM.

**Do you have a product I should review?? Email me for more info on how to submit.

Links from this post:
www.danispies.com
www.josiesnyc.com
www.purefoodandwine.com
www.candle79.com
www.morimoto.com
www.caravanofdreams.net
www.blossomnyc.com

and
www.lunchboxbunch.com


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Top Ten Superfoods your mom probably didn't have.....

Here is a simple top ten list of foods that I eat almost everyday. Check it out and add them to your diet as well!

1. Coconut Water: for optimal hydration and potassium intake--electrolyte replenishment.
Try ZICO, Vita CoCo, O.N.E, and fresh young coconut juice from your local health store...

2. Acai Juice: for omega fats, protein, and amazing antioxidant replenishment. Try Samzabon brand. Triple flavor have acai, blueberry and pomegranate blend!



3. Umeboshi plums (asian pickled plums): This is an interesting one....many traditional asian culture say that one umeboshi a day will lead to strength, vitality and digestive health. Umeboshi is a pickled plum--it is an ancient food creation process and was eaten by samari warriors for quick strength. Umeboshi can be found an asian grocery stores and in the asian section at Whole Foods. Umeboshi is an amazing alkalizer...meaning if you have an overly acidic body--umeboshi will help regulate the acid-alkaline balance in your body.

4. Brazil Nut: Just one Brazil nut a day ensures you that you are getting 100% RDA of selenium intake...selenium is an important nutrient that some people are deficient in. (PS..your mom probably had these, but didn't know their value..)

5. Probiotic Yogurt--Helps keep your digestive and immune system healthy and strong! My favorite brand is BIO-KPlus. These tiny yogurt shots are expensive at almost $4 a shot, but this brand is amazing! They even have a dairy-free version with soy that I love. You can't find a better dairy-free option. The flavor is very yummy and its a great morning ritual to acquire. If can't miss my morning bio-kplus shot now!


6. Olive Oil--OK, not too unique, and your mother probably DID have this super food....but did she have the same 50+ bottle selection at her local health food/Whole foods store??? Probably not....Trying different brands and flavors keeps it fun and interesting to consume this amazingly healthy good-for-your-whole-body fat.

7. Green or White Tea/ or Yerba Mate--Teas are becoming known for their amazing antioxidant benefits as well as incredible phytochemical substances. Gosh, green tea has been found to contain a number of healing phytochemicals--white tea is even more concentrated, but a bit more pungent to drink. Yerba Mate--a new tea to the main stream crowd is like a SUPER TEA...A great brand is Guayaki.

A quick explanation of the difference between green tea and yerba mate:
While yerba mate and green tea share many of the same benefits, (antioxidants, polyphenols, flavenoids, bio flavenoids, and theophylline) modern science shows that yerba mate has 52 more active compounds than green tea. There are 196 active compounds in yerba mate compared to the 144 found in green tea. In fact, yerba mate can boast higher polyphenol and antioxidant counts than either green or black teas.

8. Goji Berries--Goji berries are one of those super foods that you may have heard of, but haven't quite tried for yourself. I did a whole post devoted to this fantastic super food...so check it out in archives

9. Tempeh and Seitan--Its true that tofu has long been the number one meat replacement for getting a complete protein. But if you haven't tried seitan or tempeh yet--you are missing out!! These complete protein "meat replacers" are delicious and add a more sophisticated texture and taste to your vegan friendly meal plate! Seitan is basically wheat gluten protein and tempeh is fermented soy beans. Sounds gross, but trust me--seitan can taste better and more tender and succulent than the best meat--if prepared by a master. Here in NYC, GoBo's seitan skewers with two mustard dipping sauces and pickled papaya--is an absolutly crave-worthy dish...

10. Sprouts--Your mother may have loaded up that turkey and cheese sandwich with alfalfa sprouts..but these are not the sprots I am talking about. Sprouts and micro greens are being found to contain amazing phytochemical properties in concentrated quantities compared to their full-grown sibling plants... BROCCO-SPROUTS has been found to contain the antioxidant SGS--which supposedly "lasts for days" instead of hours--like other antioxidants. See the BroccoSprouts website for more info... www.broccosprouts.com
But these sprouts are amazing in pitas, on sandwiches or tossed into salads. They are slightly more hearty and zesty than traditional alfalfa sprouts.

11. Mushrooms--OK, so I promised ten...but how could I forget my favorite veggie--MUSHROOMS! So yes your mom probably served you plenty of white button shrooms with your dinner or on a homemade pizza...but did she serve you delicious shiitake, portobella, crimini, chanterelle, oyster or hen of the woods mushrooms? I doubt t. Mushrooms are being founf to have some amazing phytochemical properties...and taste absolutely gourmet. The five star Michelin chefs of the world would not survive in their kitchen without some high quality shrooms....so cheers to mushrooms. Try shiitake and portobella first, then take a stab at those higher priced chanterelles for a real gourmet kick to your at-home meal! Read more about the phytochemicals in my phytochemicals blog post.


Have any suggestions to this list???? Things I left out?

Let me know!!!!

UPDATE: A few of you wrote in to suggest these foods:

Whole Wheat/LIVE sprouted grain pasta, breads and tortillas

HEMP and HEMPmilk

Macadamia nuts and oil

Coconut Oil

Quinoa and Spelt grains

Taro root chips instead of potato chips

Dark chocolate--80% dark! (how could i forget chocolate!)

...more to come...


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Bottled Tea. Actually good for your health.


Paying two to five dollors a bottle for glass bottled iced tea doesn't seem all that good for my health. Why must I pay this much for something that really only contains water and tea. Sometimes other natural flavors I can find all around my kitchen....mint, lemon, honey.
Well in order to maintain my mental sanity over paying way too much for a tasty ice cold iced tea beverage...I will make my own, show you how easy it is, and for a fraction of the price I's pay in that store down the street.

So today I decided to make honey-lemon-mint-green iced tea. I bought the exact same thing at a health food store for 3.49 yesturday.

The steps are simple, and the homemade version will taste MUCH MUCH better--the fresher, the better.



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Surf Lodge. Be a Beach Bum.

I was excited to hear that 3,000 miles away from sunny, sandy Santa Cruz California where I grew up--with crisp ocean air and surfers at every tide pool--there was a new hotel opening--and in my own backyard of NYC. In Montauk New York--AKA The Hamptons--THE SURF LODGE looks like a Hawaii/Maui/Malibu/Santa Cruz love child of sorts. Craving that utter zen that is "being a beach bum," I decided to check it out. Oh did I mention that the executive chef is none other than Sam Talbot--of Top Chef fame..... So after checking out the newly posted website--I see that the new LODGE does look promising. Gourmet beach food. A salon. A very cool looking shuttle car that resembles an old beach jeep. Plenty of colorful surfboards (although I don't think the waves are very "Kelly Slater-ish" and a chill perky patio complete with patio furniture in luau colors.....maybe Kelly Slater would be hanging out drinking a mojito--but probably not visiting for the killer waves in The Hamptons.....

So what does this have to do with health and wellness? Well quite simply, it involves FINDING YOUR "HAPPY".

For me, happiness is a cool breeze, ocean air, the sound of crashing waves, soft sand and of course bright beautiful sunshine bursting through a blue sky--seagulls chirping in the distance. -----Cut to me in my NYC apartment, the sound of garbage trucks echoing on the street below--a symphony of taxi horns outside.

Yet just knowing that a few miles away is a somewhat fantasy land of a place where I can recall my very own HAPPY--ZEN--CALM.

Figure out what your HAPPY is and peruse your very own backyard for it. Living in LA and dreaming of the mountains of Colorado? Check out a trail in the Santa Monica mountains. Yearning for a glittering sky and city lights as far as the eye can see--as you sit on your quiet porch listening to chirping grasshoppers? Do a little digging and I'm sure you can find the energy you crave.

The point is to never give up on your state of mind. Wellness is all about knowing yourself and being able to fulfill your own needs when you are feeling a bit down. Never settle for boredom.

Never settle for unhappy. Never.


(And if I go check out Chef Sam Talbots cuisine first hand--I will be sure to let you all know...)


CHECK OUT THE SURF LODGE AT http://www.surflodgemontauk.com/index.html


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Phytochemicals. What are they anyways?

BUZZWORD: PHYTOCHEMICALS.

Phytochemicals are a new breed of nutritional analysis. The term "phytochemicals" gets thrown around a lot when discussing the health benefits of fruits and veggies. Well unlike the short list of vitamins you may hear about...vitamins A,D,E,K,C,B'S,...ect...

....there are over 900 phytochemicals . And that only counts for the ones that have been identified.

Some of the major phytohemical groups include flavonoids and carotenoids.

But lets slow doen. Just WHAT IS a phytochemical, and why are they only found in fruits and vegetables?

A bit of science background: A phytochemical is quite simply any unique characteristic in the form of a property/chemical substance that a plant/fruit contains. These characteristics have developed over the course of millions of years in order to help the plant survive through the harsh environment of the earth. Plants are living things and their only defenses are the unique properties that they can develop through evolution over time--properties which enable survival. Tomatoes red coor help attract the precious sunrays, the thick nutrient dense skin of an orange helps protect the delicate inner flesh and the dark purple nutrient rich flesh of an acai berry helps it survive the harsh environment of the brazillian rainforrest.
Getting back to the basics.

The plain description is this:
"A phytochemical is a natural bioactive compound found in plant foods that works with nutrients and dietary fiber to protect against disease. Research suggests that phytochemicals, working together with nutrients found in fruits, vegetables and nuts, may help slow the aging process and reduce the risk of many diseases, including cancer, heart disease, stroke, high blood pressure, cataracts, osteoporosis, and urinary tract infections."
CHEMICALS--phytochemicals--react together.
One very interesting area of current research is how certain phytochemicals can combine and work together. It makes perfect sense that in science when to unique chemical properties combine, a third chemical may form which has a different reaction on the body than either of the substances alone.
It has been shown that phytochemicals can have complementary and overlapping mechanisms of action in the body, including:
antioxidant effects,
creation of detoxification enzymes,
stimulation of the immune system,
modulation of hormone metabolism,
and antibacterial and antiviral effect.

*Note: Many phytochemicals are connected to the unique COLORS of foods--that is why it is so important to eat a diet richin colorful fruits and veggies.

So what are the TYPES of phytochemical?

Carotenoids
Carotenoids are the pigments responsible for the colors of many red, green, yellow and orange fruits and vegetables. Carotenoids are a large family of phytochemicals which include alpha-carotene, beta-carotene, lutein, lycopene, cryptoxanthin, canthaxanthin, zeaxanthin, and others.

Flavonoids
Flavonoids are another large family of protective phytochemicals found in fruits and vegetables. Flavonoids, also called bioflavonoids, act as antioxidants. Antioxidants neutralize or inactivate highly unstable and extremely reactive molecules, called free radicals, that attack the cells of our body every day. Free radical damage is believed to contribute to a variety of health problems, including cancer, heart disease and aging. There are many different types of flavonoids and each appears to have protective health effects. Some of the better known flavonoids include resveratrol, anthocyanins, quercetin, hesperidin, tangeritin, kaempferol, myricetin, and apigenin. Flavonoids are found in a variety of foods, such as oranges, kiwifruit, grapefruit, tangerines, berries, apples, red grapes, red wine, broccoli, onions, and green tea.

Phenolic Compounds
Phenolic compounds may reduce the risk of heart disease and certain types of cancer. Phenolic compounds may be found in berries, prunes, red grapes and red grape juice, kiwifruit, currants, apples and apple juice, and tomatoes.

OTHER GROUPS:
Sulphoraphane
Sulphoraphane is in a class of phytochemicals called isothiocyanates. Sulphoraphane may reduce the risk of colon cancer. Cruciferous vegetables such as broccoli sprouts, broccoli, cauliflower, kale, Brussels sprouts, cabbage, bok choy, collard greens, turnips and turnip greens contain sulphoraphane.
Limonene
Limonene is in a class of phytochemicals called mono-terpenes. It is found in the rinds and the edible white membranes of citrus fruits, such as oranges, grapefruit, tangerines, lemons and limes. Limonene may help to protect the lungs and reduce the risk of certain types of cancer.
Indoles
This family of phytochemicals may reduce the risk of certain types of cancer, including breast cancer. Indoles are found in cruciferous vegetables, such as broccoli, cauliflower, kale, brussels sprouts, cabbage, bok choy, collard greens, watercress, and turnips and turnip greens.
Allium Compounds
Allium compounds may reduce the risk of certain types of cancer and lower cholesterol and blood pressure. Garlic, onions, chives, leeks, and scallions contain allium compounds.


The following is a list of researched fruits and veggies and the phytochemicals which they contain, as posted by leading health expert at tonytantillo.com's reference shelf.


Apples and apple juice contain phenolic compounds which may protect against heart disease.

Apricots (fresh and dried) contain beta-carotene which may help slow the aging process, reduce the risk of certain types of cancer, improve lung function, and reduce complications associated with diabetes.

Blackberries contain ellagic acid which may reduce the risk of certain forms of cancer and decrease cholesterol levels.

Blueberries contain anthocyanins which may protect against the effects of aging. Blueberries also contain ellagic acid which may reduce the risk of certain forms of cancer and decrease cholesterol levels.

Bok Choy contains a variety of phytochemicals including sulphoraphane and indoles.

Broccoli contains many different phytochemicals including sulphoraphane, indoles, beta-carotene, lutein, and quercetins. These phytochemicals may help slow the aging process, reduce the risk of certain types of cancer, improve lung function, protect against macular degeneration and cataracts, reduce inflammation associated with allergies, and reduce complications associated with diabetes.

Broccoli sprouts contain sulphoraphane which may reduce the risk of certain types of cancer.

Brussel sprouts contain a variety of phytochemicals including sulphoraphane and indoles. These phytochemicals may reduce the risk of certain types of cancer.

Cabbage contains a variety of phytochemicals including sulphoraphane and indoles. These phytochemicals may reduce the risk of certain types of cancer.

Cantaloupe contains beta-carotene which may help slow the aging process, reduce the risk of certain types of cancer, improve lung function, and reduce complications associated with diabetes.

Carrots contain beta-carotene which may help slow the aging process, reduce the risk of certain types of cancer, improve lung function, and reduce complications associated with diabetes.

Cauliflower contains a variety of phytochemicals including sulphoraphane and indoles. These phytochemicals may reduce the risk of certain types of cancer.

Cherries contain anthocyanins which may protect against the signs of aging. Cherries also contain quercetins which may reduce inflammation associated with allergies, inhibit the growth of head and neck tumors, and protect the lungs from the harmful effects of pollutants and cigarette smoke.

Chives contain allium compounds that may reduce the risk of certain forms of cancer and lower cholesterol and blood pressure.

Citrus fruits, such as oranges, grapefruits, and tangerines contain hesperidin and tangeritin which act as antioxidants to reduce the risk of heart disease and various types of cancer. Citrus fruits also contain limonene which may protect the lungs.
Collard greens contain lutein which may reduce the risk of cataracts and macular degeneration. Collard greens also contain indoles and sulphoraphane which may help decrease the risk of certain types of cancer.

Corn contains zeaxanthin which may help to prevent macular degeneration, which is the leading cause of visual impairment in people over 50.

Currants contain ellagic acid which may reduce the risk of certain forms of cancer and decrease cholesterol levels.

Garlic contains allium compounds which may reduce the risk of certain forms of cancers and lower cholesterol levels and blood pressure. Garlic also contains quercetins which may reduce inflammation associated with allergies, inhibit the growth of head and neck tumors, and protect the lungs from the harmful effects of pollutants and cigarette smoke.

Kale contains a variety of phytochemicals including beta carotene which may help slow the aging process, reduce the risk of certain types of cancer, improve lung function, and reduce complications associated with diabetes and lutein which may reduce the risk of cataracts and macular degeneration. Kale also contains indoles and sulphoraphane which may help decrease cancer risk and quercetins which may reduce inflammation associated with allergies, inhibit the growth of head and neck tumors, and protect the lungs from the harmful effects of pollutants and cigarette smoke.

Kiwifruit contains a variety of phytochemicals, including beta-carotene, lutein, anthocyanins, and ellagic acid. These phytochemicals may reduce the risk of heart disease, certain types of cancer, cataracts, and macular degeneration.
Leaf Lettuce contains quercetins which may reduce inflammation associated with allergies, inhibit the growth of head and neck tumors, and protect the lungs from the harmful effects of pollutants and cigarette smoke.

Leeks contain allium compounds which reduce the risk of certain forms of cancer and may lower cholesterol levels and blood pressure.

Mangoes contain beta-carotene which may help slow the aging process, reduce the risk of certain forms of cancer, improve lung function, and reduce complications associated with diabetes.

Onions contain allium compounds which may reduce the risk of certain forms of cancer and lower cholesterol levels and blood pressure. Onions also contain quercetins which may reduce inflammation associated with allergies, inhibit the growth of head and neck tumors, and protect the lungs from the harmful effects of pollutants and cigarette smoke.

Papaya contain beta-carotene which may help slow the aging process, reduce the risk of certain forms of cancer, improve lung function, and reduce complications associated with diabetes.

Pears contain quercetins which may reduce inflammation associated with allergies, inhibit the growth of head and neck tumors, and protect the lungs from the harmful effects of pollutants and cigarette smoke.

Pink grapefruit contains lycopene which may decrease risk for prostate cancer and heart disease. Pink grapefruit also contains hesperidin and tangeritin which act as antioxidants to reduce the risk of heart disease and various types of cancer as well as limonene which may protect the lungs.

Plums contain anthocyanins which may help protect against the signs of aging.

Prunes contain phenolic compounds which act as antioxidants that may prevent the loss of long-term memory and learning ability.

Pumpkins contain beta-carotene which may help slow the aging process, reduce the risk of certain types of cancer, improve lung function, and reduce complications associated with diabetes.

Raisins contain phenolic compounds that may act as powerful antioxidants to help slow the aging process.

Raspberries contain ellagic acid which may reduce the risk of certain forms of cancer and decrease cholesterol levels.

Red grapes and grape juice contain resveratrol and ellagic acid which may lower the risk of heart disease and certain forms of cancer.. Red grapes also contain quercetins which may reduce inflammation associated with allergies, inhibit the growth of head and neck tumors, and protect the lungs from the harmful effects of pollutants and cigarette smoke.

Red peppers contain lycopene which reduce the risk of prostate cancer and heart disease.

Romaine lettuce contains lutein which may reduce the risk of cataracts and macular degeneration, the leading causes of visual impairment in people over 50.

Scallions contain allium compounds which may reduce the risk of certain forms of cancer and lower cholesterol levels and blood pressure.

Spinach contains beta-carotene which may help slow the aging process, reduce the risk of certain types of cancer, improve lung function, and reduce complications associated with diabetes. Spinach also contains lutein and zeaxanthin which may help prevent blindness. People who eat lots of spinach have a decreased risk of cataracts and macular degeneration, the leading causes of visual impairment in people over 50.

Strawberries contain anthocyanins which may protect against the effects of aging. Strawberries also contain ellagic acid which may reduce the risk of certain forms of cancer and decrease cholesterol levels.

Sweet potatoes contain beta-carotene which may help slow the aging process, reduce the risk of certain types of cancer, improve lung function, and reduce complications associated with diabetes.

Swiss chard contains lutein which may reduce the risk of cataracts and macular degeneration. Swiss chard also contains indoles and sulphoraphane which may help decrease the risk of certain types of cancer.

Tomatoes and cooked tomato products contain lycopene which may decrease risk for prostate cancer and heart disease.

Tomato products such as ketchup, tomato juice, and spaghetti sauce are some excellent sources of lycopene.

Turnips contain indoles and sulphoraphane which may help decrease the risk of certain types of cancer.

Watercress contains indoles and sulphoraphane which may help decrease the risk of certain types of cancer.

Watermeloncontains lycopene which may decrease risk for prostate cancer and heart disease.

Winter squash contains beta-carotene which may help slow the aging process, reduce the risk of certain forms of cancer, improve lung function, and reduce complications associated with diabetes. Winter squash also contains zeaxanthin which may help to prevent macular degeneration, which is the leading cause of visual impairment in people over 50.

Another very helpful chart includes what phytochemicals can be found in common fruits and veggies...it is a more visual interpretation of the above:

FRUIT CHART


VEGGIE CHART


**********REMEMBER TO EAT A DIET RICH IN FRUITS AND VEGGIES OF DIFFERENT COLORS. STAY AWAY FROM TOO MANY BLAND BEIGE OR WHITE FOODS INCLUDING WHITE FLOUR BREADS, COOKIES, CRACKERS AND SUGARS.

EAT THE RAINBOW...AS HEARD A MILLION TIMES BEFORE....BUT I'D START OFF WITH PURPLE, GREEN, BLUE AND RED.

:)Phytochemicals are an amazing new area of nutritional research, and I will keep you posted on any breaking news and recent studies on this topic.

My favorite HIGH PHYTOCHEMICAL CONTAINING FRUITS/VEGGIES are:

GOJI BERRIES

ACAI BERRIES/DRINKS

SOY

BLACKBERRIES

KALE/SPINACH/BROCCOLI

ONIONS

RED GRAPES

SWEET POTATOES


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Gathering the Basics: Nuts for Nuts

nuts healthy
Sources: Harvard Men's Health Watch, Dr.Weil.com, Planters.com (nutnutrition.com)

It has long been said that our ancestors were the 'hunter gatherer' types and regularly ate such foods as fresh berries and nuts. Now while they may not be famous for having a soaring life span-on average, we can at least say that levels of heart disease and heart disease-related deaths were low compared to today. Poor living standards, poor hygene and lack in availability of medicines may have hindered our ancestors....but today we are hindered by our own indulgence in processed foods rich in saturated and even (i shudder) trans fats.....

Maybe we should get back to basics and start gathering some facts about one of natures healthiest foods: nuts.

Nuts are great. A few tips: Always go organic and raw when you can. Store them in the fridge immediately after purchase. Be weary of any possibly rancid nuts that smell like 'paint'. Do not over-do the salted nuts if you are watching your sodium intake. Read labels and make sure there is no added saturated fat to your nuts--typical for many roasted and salted varieties.

So why eat nuts? Lets go nut by nut...

Cashews
The mellow, almost creamy flavor of a cashew is divine. A 1 ounce serving of cashews contains 30%copper RDA, 20% magnesium, and 10% iron-just to name a few. 160 calories, 4 grams of protein and 3 grams saturated fat. 10 grams of GOOD fats.



Almonds
Possibly the most diet-friendly of nuts-simply because of their very low saturated fat content (only 1 gram per ounce), high fiber content (3 grams per ounce) and nutritional benefits. Almonds have 35% your RDA of vitamin E and Manganese. As well as 15% riboflavin, copper and phosphorus. And 6 grams of protein.

Brazil Nuts
Eat more brazil nuts--at least one a day! One brazil nut has 100% your RDA of selenium. One ounce has 780% your RDA of selenium! What's so great about selenium? Well, Dr.Weil notes that "Selenium has antioxidant properties that help the body prevent cellular damage from free radicals, and one of its most valuable roles is as a cofactor of an important antioxidant enzyme in the body called glutathione peroxidase. Selenium also helps support a strong immune system, regulates thyroid function, and may help reduce the risk of prostate and secondary cancers. It also plays a role in the prevention of cataracts and heart disease."

Walnuts
Fun to eat if you crack your own--and good for you too! Walnuts (1 ounce) contain 50% manganese, 8% folate, and 25% copper. One very significant fact about walnuts is that they contain OMEGA-3 fatty acids--similar to those in salmon and other fish oils. So if you are vegetarian--eat more walnuts.



Pistachios
You may think of pistachios as that crunchy green crumble found on the top of middle eastern desserts, or swirled inside of pistachio ice cream...but pistachios are just as healthy as their nut friends. One ounce contains 20%RDA copper, manganese and vitamin B6. And 6 grams of protein. Plus, they are easily de-shelled without a nutcracker, and are just as high in fiber as almonds-3 grams per ounce.

Macadamias
If you've been to Hawaii, you have probably tried a macadamia nut...however it may have been covered in rich creamy chocolate or oily sweet coconut shreddings. Try them raw, organic and unsalted to taste the real thing. These creamy round nuts are delicious and macadamia oil has long been touted as a superfood in oils. One ounce of nuts contains 45% manganese and 15% thiamine. Several studies have touted macadamia oil-found in raw nuts to help lower cholesterol--despite the high fat content of these nuts.

Peanuts
OK, I have to put in the USA's favorite nut...the peanut. It may not be the most exotic of nuts, but grown right here in our own backyard of America, it needs a bit of recognition. One ounce of peanuts contains 30% manganese, 7 grams of protein and 12% your RDA of fiber. Peanuts may be 'cheap' but they are quite the nutritional powerhouses. No wonder peanut butter has long been called a dieters friend when it comes to stalling hunger and gaining nutrition.



*Also, nuts have been found to lower heart disease in both men and women---according to Harvard Medical:
"Researchers from Harvard Medical School and the Harvard School of Public Health have examined the effect of eating nuts on cardiovascular health, reports the Harvard Men's Health Watch. "Their work shows that nuts really are healthy, especially for men at risk for heart disease," says Dr. Harvey B. Simon, editor.

Studies show that healthy men, and those who have already suffered a heart attack, can reduce cardiovascular risk by eating nuts regularly, reports the Harvard Men's Health Watch. Doctors theorize that:

-nuts may help lower cholesterol, partly by replacing less healthy foods in the diet
-nuts contain mono- and polyunsaturated fats known to benefit the heart
-the omega-3 fats found in walnuts may protect against irregular heart rhythms
-nuts are rich in arginine, a substance that may improve blood vessel function
other nutrients in nuts (such as fiber and vitamin E) may also help lower cardiovascular risk.

So, don't worry about the high calorie content of nuts...and simply replace your regular "chip munching" with "nut-nibbling" Your heart and body will THANK YOU!



www.nutnutrition.com
www.drweil.com
www.health.harvard.edu


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