Good Nutrition Advice

For a healthy body and mind

Tag: walnuts

Granola cups

Breakfast Granola Cups

Sara Borg.

Yummy and also equally pretty breakfast in the morning.

Granola cups are super easy to make and can be put together overnight to dash out to work in the morning.

This one is made up of layers of fresh strawberries, sliced banana, greek yoghurt, walnuts, seeds, a sprinkle of cinammon and a drizzle of organic honey!

Mix together in your favourite breakfast bowl and enjoy…


 

Sara Borg

About Sara

I was born into a family of healthy eaters and from that my passion for healthy eating and all things good for you grew. I am very conscious about giving my body all the goodness that it deserves, especially in today’s fast-paced lifestyle where pre-packed ready meals and sugar loaded snacks are so easily available.

Read more about me here…

Nuts and Health

Nuts and health

Nuts and health

Three new studies have looked at nuts (almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts) in terms of health. 

In all of them, nut consumption was associated with a better nutrient profile and diet quality, lower body weight and less likelihood of metabolic syndrome (pre-diabetes).

In addition, a decrease in several cardiovascular risk factors compared to those seen among people who don’t eat nuts.

These three new independent studies support the growing body of evidence showing that eating nuts can improve your health, so grab a handful every day!

If you have friends or family who are interested in health and nutrition please do forward this to them using the Social Media buttons below.

Do you have a health challenge that you’d like to discuss with me? I offer online Naturopathic and Nutrition Consultations. Fill out my forms here to book your personal consultation with me.

Thank you!
Fiona

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Walnuts: omega 3 and heart disease

walnuts

Walnuts contain good levels of omega 3

YES, I’m going nuts again …! This time it’s walnuts and they’re getting more good press. A new study published in the Journal of Nutrition shows that eating whole walnuts and using walnut oil as a salad dressing reduces the risk of cardiovascular disease.

Senior author Penny Kris-Etherton, Distinguished Professor of Nutrition at Penn State, stated that although we already know that eating walnuts as part of a heart-healthy diet can lower blood cholesterol levels, we didn’t know which component of the walnut was providing this benefit. The research pointed to the alpha-linolenic acid, gamma-tocopherol and phytosterols in walnuts.

Alpha-linolenic acid is an omega-3 fatty acid found in plants. Gamma-tocopherol is a major form of vitamin E found in many plant seeds, and phytosterols are compounds found in plants that can lower cholesterol levels.

Walnuts, depression and omega 3

Walnuts contain more omega 3 than any other nut. Apart from lowering triglyceride levels, omega 3 is particularly important for the brain to function properly. Other studies have shown that eating more omega 3, either from walnuts or fish, can significantly lower depression. Many people who suffer from depression have low levels of omega 3 in their bodies. Several other studies have also linked omega 3 deficiency in children with ADHD.

The FDA has also recognised the benefits of eating nuts to control heart disease. Nuts that contain less than 4g of saturated fat per 50g include walnuts, pecans, hazelnuts, almonds, pistachios, peanuts and some pine nuts. A study in 2009 published in the American Journal of Clinical Nutrition showed those who ate walnuts had a significantly higher decrease in total cholesterol and LDL cholesterol. The study also showed that walnuts provided good levels of antioxidant protection with no adverse effects on body weight.

A handful of walnuts provide 2.5g of ALA, the plant-based source of omega 3, 4g protein, 2g fiber and 10% of the daily recommended allowance of magnesium and phosphorus.

Ref: http://jn.nutrition.org/content/early/2013/04/24/jn.112.170993.abstract

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