Tami Best: Nuts can improve health

Nuts offer a power house of nutrition. They are rich in protein, fiber, powerful antioxidants such as vitamin E and selenium, plant sterols and omega 3 fatty acids.

These nutrients have been shown to promote heart health. The FDA approved the following health claim:

"Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of some nuts as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease."

The "some nuts" include almonds, hazelnuts, peanuts, pecans, pine nuts, pistachios and walnuts. These nuts each contain less than 4 grams of saturated fat per serving, making them a more heart healthy choice.

In addition to reducing the risk for heart disease, eating nuts daily as part of a Mediterranean diet can reverse metabolic syndrome. Metabolic syndrome is combination of symptoms including high blood pressure, high blood sugar, high cholesterol and belly fat, which increases your risk for heart disease and type 2 diabetes.

The Mediterranean diet is rich in fresh fruits and vegetables, whole grains, nuts, seeds, legumes, seafood, yogurt, olive oil and small amounts of wine. For more information on following a Mediterranean diet, go towww.oldwayspt.org/med_pyramid.html.

Researchers at Columbia University in New York found that including nuts in your diet daily may lower risk for Alzheimer's disease.

Moderation is key to enjoy the full health benefits of nuts. One ounce of most nuts provides between 160 to 200 calories. One ounce is about 47 pistachios, 30 peanuts, 24 almonds, 20 cashews, 14 walnuts, 20 pecan halves or 11 macadamia nuts. To promote portion control, consider adding them to cereals, yogurts and other foods rather than eating them by the handful.

Chestnuts are the only nut rich in vitamin C. Their higher water content compared to other nuts makes them much lower in calories, only 54 calories per ounce. Keep them refrigerated as they would spoil if left out in a bowl like other nuts.



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Feed Your Libido-Sexually Enhancing Benefits of Pomegranates-Vegan Recipe Included

For centuries, pomegranates have been used to promote fertility, increase vitality and to lengthen and improve human life. Foods that resembled seeds or eggs were historically thought to be aphrodisiacs. It turns out, those ancient sexual beings were on to something. The pomegranate, with its abundance of seeds, is said to be a symbol of fertility. The seeds of the fruit were often compared to the seeds of life. Nutritionally speaking, the pomegranate offers your body an array of nutrients that will not only increase your overall health, but may just boost your libido and sexual vigor as well.

Pomegranates contain almost half your daily quota of Vitamin C, an antioxidant that is required for at least 300 different metabolic functions in the body. Vitamin C is also a protector from free radical damage and a facilitator of good circulation, which is vital for sexual health and pleasure. They also contain vitamin B5, the anti-stress vitamin needed for proper adrenal function, and vitamins A and E, which help to reduce the risk of heart disease.

Pomegranate oil is now being used in many menopause products to help reduce symptoms, as well as in vaginal creams to help eliminate dryness, which can make sex painful. Pomegranate juice is easily found at your local grocery store, often mixed with other super-fruits, offering you an antioxidant cocktail that is easily assimilated by the body. The seeds are great in cold salads, on (soy) yogurt with some nuts or paired with greens for a sweet and tart delight. Do something good for your body today and try the greens recipes below to increase your overall health and feed your libido at the same time. It doesn’t get much better then that.


Wilted Greens with Pomegranate and Pumpkin Seeds

Prep Time: 15 min
Cook Time: 10 min
Yields: 4 servings (as a side dish)

Ingredients:

3 bunches of Leafy Greens (such as Swiss Chard, Escarole and Kale)-washed, stemmed and cut into pieces.
1 Shallot-chopped
½ cup Pomegranate Seeds
½ cup Pumpkin Seeds
¼ cup Agave Nectar
½ cup Balsamic Vinegar
¾ cup Olive Oil, plus 1 teaspoon
Salt and Pepper to taste

Directions:

1) Toast pumpkin seeds in a dry pan over medium heat until fragrant and lightly browned, about 3-4 minutes. Set aside to cool.
2) Sauté shallots with 1 teaspoon of olive oil over medium heat for 2-3 minutes, until soft. Set aside.
3) In a large saucepan, cook balsamic and agave over medium heat for 2 minutes. Add the cooked shallots and continue cooking for another 2 minutes.
4) Turn off the heat and slowly whisk in the ¾ cups of olive oil.
5) Pile the cut greens onto a platter or in a large bowl and pour the dressing over the greens.
6) Toss in the pomegranate seeds and toasted pumpkin seeds until combined. Season with salt and pepper to taste.


P.S. Know more about Sex. ( click here ).



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Fall for 10 healthy autumn edibles

The move from summer to fall can be bittersweet: Clearing out the summer clothes to make way for sweaters, and prepping for cold and flu season, and trying to cope with your ragweed allergy. But the seasonal food switch is nothing but sweet - and warm and flavorful and super-nutritious.

Fall for these 10 healthy autumn edibles:

Apples: How you like them apples? There are reasons why apples are the old autumn harvest standby, the magical super-fruit that's supposed to keep the doctor away. At about 80 calories each, apples provide vitamin C and lots of beneficial fibre. Both the soluble and insoluble fibre found in apples help to support healthy digestion and cholesterol levels. Considering the sheer variety of apple types, you could eat an apple a day and never tire of the sometimes tart, sometimes sweet, always good-for-you flavours.

Beets: Beets are versatile, low in calories, naturally sweet, and packed with nutritional B-enefits. Beets are full of folate, a B vitamin crucial to healthy cell growth, especially during pregnancy. Two more B's abundant in beets: betacyanin, a pigment that is a potentially powerful antioxidant, and betaine, a heart-protective nutrient. Beets are also a great source of fibre.

Bell peppers: Get in on the crunch and colour of bell peppers when they're at their best and most abundant, from August through October. Minus the capsaicin that makes other peppers so hot, bell peppers offer a cooler, crisper, sweeter pepper flavour to foods. And just one cup of any colour bell provides nearly 300% of the vitamin C you need in one day! Combine that with over 100% of daily vitamin A, and bell peppers burst with antioxidant power. Munch on sliced raw peppers, sauté with a lean protein like tofu or chicken, stir-fry with other veggies, or dice onto a salad for some crunch.

Brussels sprouts: These little mini-cabbage look-alikes belong to the Brassica family of cruciferous vegetables, along with broccoli, kale, and spinach. Though Brussels sprouts top many a least-favoured veggie list, they are worth a bite. Cut a cup of these pods into quarters and braise them along with your favourite herbs and spices for a delicious dose of vitamins and minerals. That one cup yields a quarter of a day's folate, 15% of the fibre and potassium you'll need, 10% of the iron and omega-3 fatty acids, and a staggering 161% of your daily vitamin C requirements.

Cranberries: Bright red and tart to the tongue, cranberries crop up in the autumn to add to the colourful foliage. Whether plucked off a berry bush or cultivated in shallow, sandy pools, cranberries pack in lots of fibre and vitamin C. Because of their unique nutritional profile, cranberries have earned a reputation as a protective food against the bacteria that often cause urinary tract and bladder infections. Toss a handful of the berries into a mixed fruit salad, add them to a vinaigrette salad dressing, mix into hot oatmeal, or bake into muffins and cookies.

Figs: Figs are small, low-calorie fruits, but they are densely packed with nutritional benefits. Potassium, which is essential for proper heart, kidney, and muscle function, is abundant in figs, as is bone-building calcium. And 8 ounces of fresh figs yields 30% of your daily recommended fibre. As with any fruit, figs are a great source of antioxidant vitamins. Extract of fig leaves has also shown potential to support the health of people with diabetes.

Pears: Though softer, sweeter, and more delicate, pears provide just as much vitamin C and fibre as their apple kin. Add to the pear's profile the benefits of the antioxidant mineral copper and a juicy, buttery texture that makes the fruit a natural poached, sliced onto salads, or chunked into hot cereal.

Pumpkins and other squash: The rich, deep colours of pumpkin and other types of squash give a hint at the plentiful nutrients within. Vitamin A, in the form of beta-carotene, is abundant in these gourds. Beta-carotene is an antioxidant essential to healthy vision, and it may also boost the immune system and protect the body from the kind of free radical damage that may cause heart and blood vessel disorders and cancer. Squash provides plenty of potassium, a mineral that helps to regulate the kidneys and the heart, as well as the muscles and nerves. You'll also find tons of fibre in these fine fruits, which helps to reduce cholesterol, maintain intestinal health, and moderate blood sugar levels.

Parsnips: Parsnips don't land on too many "superfood" top ten lists, but that's only because they tend to be overshadowed by other veggies. They look a bit like pale carrots, but they actually contain much more heart-friendly potassium and folate than carrots. Folate is a B vitamin required for the creation of healthy cells, and having insufficient levels of it has been linked to cancer and birth defects. Parsnips may have only half the protein and vitamin C of potatoes - but they boast more fibre.

Sweet potatoes and yams: Whether you choose the more common sweet potato or the harder-to-find yam, you'll dine on a nutritious, low-calorie vegetable. Of the two, sweet potatoes have more iron and are a better source of antioxidant vitamin A, but yams have more fibre. The two are about equal in heart-helper vitamin B6, but yams pack more of a punch than sweet potatoes for potassium, which is needed for proper heart, kidney, and muscle function.

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Top 5 antioxidant fruits

There are many fruits out there that have enough vitamins that are beneficial for us. There are fruits that are rich in Vitamin C. They are what we call superfruits. Some of these fruits have health benefits w/c one of is called "Antioxidants".

So what is an Antioxidant and how will it benefit us, humans?

Antioxidants are disease-fighting compounds which can prevent cell damage and possibly ward off illnesses like heart disease, Alzheimer’s, Parkinson’s, and some cancers. Fruit is one of the easiest ways to incorporate antioxidants in your diet. After all, it comes in its own packaging and you can just grab it and go. Take that, prepackaged gummy snacks. Fruit is the original convenience food. Here are several fruits with high antioxidants you should try to include in your diet.

* Berries. By far, they have the highest levels of antioxidants of any fruit. Each of these berries ranks higher than any of the other fruits on this list. They are a top five list all by themselves. The highest is blackberries, followed by cranberries, raspberries, strawberries, and blueberries. With the exception of cranberries, these are everywhere right now, from backyard gardens to farmers’ markets and grocery stores, so fill your shopping cart or go out and pick some (with permission of course). Nothing tastes better than late summer berries and they give your body invaluable nutrients.
* Apples. You know what they say about an apple a day keeping the doctor away. And they say it with good reason. These are just about to come into season and there are so many wonderful juicy varieties here in the Northwest. Crisp or mellow, tart or sweet, you’re bound to find something everyone in the family will like. Packed with numerous antioxidants, apples are best enjoyed with the skin left on for maximum benefit.
* Oranges. With their high vitamin C content, it’s no wonder we all inherently reach for a glass of orange juice at the first sign of a cold to boost our flagging immune systems. Grapefruit, tangerines and clementines, though not in the top 10, are also good choices for vitamin C, as is pineapple.
* Plums. Again, the redder the food, the higher the antioxidant level is going to be. You’ll still get good nutrition from black and purple plums, but take advantage of the health benefits of the red plums that are in the stores right now for an extra boost. Some studies list prunes, which are dried plums, as the number one antioxidant fruit. However, the high sugar content of dried fruit is a drawback for some.
* Red grapes. As with plums, you’ll still benefit from other varieties, but the red-skinned fruit is the higher antioxidant level and it is also true with prunes, raisins will give you some antioxidant benefits, but their high sugar content is not ideal.


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