GO NUTS!

Nuts nutrition facts

Delicious nuts!

Enrich your diet with nuts nutrition!

Just munch a handful of nuts a day, and you will be doing more than good to keep yourself healthy and stay fit.

Nuts have it all!

Rich in energy, protein, packed with antioxidants, vitamins, minerals and much discussed omega-3 fatty acids. Crunchy yet buttery, wonderfully delicious nuts are wonderful gifts to humankind by Mother Nature.

Here is an impressive list of nuts along with their
nutrition facts and health benefits:

1. Almonds
2. Brazil Nuts
3. Cashews
4. Chestnuts
5. Coconuts
6. Flax Seed (Linseed)
7. Hazelnuts
8. Macadamia nuts
9. Peanuts
10. Pecans
11. Pine nuts
12. Pistachios
13. Pumpkin seeds
14. Sesame seeds
15. Sunflower seeds
16. walnuts

Nuts are friendly! 

• You can carry them along with you wherever you go!
• There is no need of special containers or carry boxes.
• They have long a shelf life. Unlike fruits and vegetables, nuts are not easily perishable!
• You can enjoy them whenever you like! And wherever you want! Nothing to worry about preparation, in fact, nuts hardly need a kitchen!

Nature's friendly! Almost all the varieties of nuts we eat come in safe envelopes (shells). There is nothing to worry too much about contamination or handling issues. Just grab healthy-looking nuts of your choice and enjoy!

Nuts are must!

Here is why and how?

• Nuts are rich in energy and nutrients. Nuts nutrition loaded with excellent source of monounsaturated-fatty acids (MUF) such as oleicandpalmitoleic acids, which help to lower LDL or "bad cholesterol" and increase HDL or "good cholesterol." Research studies suggest that Mediterranean diet that is rich in MUF to prevent coronary artery disease, strokes by favoring healthy blood lipid profile.
• They are rich source of all important omega-3 essential fatty acids like Linoleic acid, α-Linolenic acid(ALA),Eicosapentaenoic acid, Docosahexonic acid etc. Research studies have suggested that n-3 or ω-3 fats by their virtue of anti-inflammatory action help to lower the risk of blood pressure, coronary artery disease, strokes and breast, colon and prostate cancers. Omega-3 fatty acids also offer some benefits in conditions such as rheumatoid arthritis and in cases of Schizophrenia, depression and Alzheimer’s disease.
• Nuts are the storehouse of health benefiting poly-phenolic flavonoid antioxidants such as carotenes,resveratrol, lutein, cryptoxanthin, etc. These compounds have been found to offer protection against cancers, heart disease, degenerative nerve disease, Alzheimer's disease, and viral/ fungal infections. Studies suggests that resveratrol in peanuts reduces stroke risk by alteration of molecular mechanisms in the blood vessels, reducing their susceptibility to vascular damage through decreased activity of angiotensin (a systemic hormone causing blood vessel constriction that would elevate blood pressure) and increased production of the vasodilator hormone, nitric oxide.
• Nuts nutrition is complete in the sense that in addition to calories, and vitamins, they are rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc, fluoride and selenium.Manganeseis a co-factor for the enzyme superoxide dismutase, which is a very powerful free radical scavenger. Potassiumis an important component of cell and body fluids that helps controlling heart rate and blood pressure. Copper is required for the production of red blood cells. Ironis required for red blood cell formation. Fluorideis a component of bones and teeth and plays important role in prevention of dental caries.
• They contain very good levels of vitamin-E, a powerful lipid soluble antioxidant. Vitamin E is required for maintaining the integrity of cell membrane of mucus membranes and skin; thus, protecting it from harmful oxygen-free radicals.
• Nuts nutrition provides many vital B-complexgroups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. These vitamins are essential for optimum health and well-being.

Culinary uses of nuts

• Nuts can be eaten as they are or either salted, or sweetened.

• Sprinkle over desserts, particularly sundaes, ice cream and enjoy!

• They are widely used in confectionery, as an addition to biscuits, sweets, and cakes.

• Many nuts are also used to make nutritious butter.

Cutting Calories BOOSTS Memory Power!

Today’s Re-Powering information – It’s obvious that at the end of the day calories matter. I have been preaching about the quality of the calories more than the quantity. If you are going to over eat, I would rather you over eat organic chicken vegetable soup than chicken wings and fried mozzarella sticks. They have a different effect on your body – even if the calories are the same. The natural food is easier to digest, metabolize and does not leave foreign toxins behind. Studies have shown that those who consume fewer calories live longer and have less disease. That stands to reason as over feeding causes inflammation and obesity. IT’s also rare that people are over feeding on salad. They are more likely to overfeed on pastries, fried foods and other fast foods which are artery clogging and lead to other diseases such as heart disease and diabetes.

Cutting calories not only leads to fast loss and improved health, a new study shows it also boosts memory so strive to eat for your physiology rather than your emotions or out of habit.

Cutting calories boosts memory

The volunteers had to limit their calorie intake
Reducing what you eat by nearly a third may improve memory, according to German researchers.
They introduced the diet to 50 elderly volunteers, then gave them a memory test three months later.
The study, reported in the Proceedings of the National Academy of Sciences journal, found significant improvements. However, a dietician said the reduction could harm health unless care was taken. To our knowledge, the current results provide first experimental evidence in humans that caloric restriction improves memory in the elderly

Munster University researchers
There is growing interest in the potential benefits of calorie restricted diets, after research in animals suggested they might be able to improve lifespan and delay the onset of age-related disease.
However, it is still not certain whether this would be the case in humans - and the the levels of "caloric restriction" involved are severe. The precise mechanism which may deliver these benefits is still being investigated, with theories ranging from a reduction in the production of "free radical" chemicals which can cause damage, to a fall in inflammation which can have the same result.

The researchers from the University of Munster carried out the human study after results in rats suggested that memory could be boosted by a diet containing 30% fewer calories than normal. The study volunteers, who had an average age of 60, were split into three groups - the first had a balanced diet containing the normal number of calories, the second had a similar diet but with a higher proportion of unsaturated fatty acids, such as those found in olive oil and fish. The final group were given the calorie restricted diet.
After three months, there was no difference in memory scores in the first two groups, but the 50 in the third group performed better.

Diet warning
They also showed other signs of physical improvement, with decreased levels of insulin and fewer signs of inflammation.The researchers said that these changes could explain the better memory scores, by keeping brain cells in better health.They wrote: "To our knowledge, the current results provide first experimental evidence in humans that caloric restriction improves memory in the elderly.
"The present findings may help to develop new prevention and treatment strategies for maintaining cognitive health into old age."However, care was taken to make sure that the volunteers, despite eating a restricted diet in terms of calories, carried on eating the right amount of vitamins and other nutrients.

Dr Leigh Gibson, from Roehampton University, said that the drop in insulin levels were one plausible reason why mental performance might improve.
The hormone was known to act on parts of the brain related to memory, he said, and the higher levels found in people with poorly controlled type II diabetes had been directly linked to worse memory and cognitive function.
A spokesman for the British Dietetic Association said that people, particularly those already at normal or low weight, should be "extremely careful" about attempting such a diet.
She said: "There is other evidence that, far from enhancing memory, dieting or removing meals can interfere with memory and brain function.
"A drop of 30% in calories is a significant one for someone who is not overweight, and should not be undertaken lightly.
"It could even be dangerous if the person is already underweight."

Fit in 15 Minutes! Try these great quickie workouts

A study published in the Journal of Applied Physiology in 2007 showed that men who did short workouts with rest periods in between burned more fat than those who did longer, more sustained workouts. In other words two fifteen minute workouts per day burns more fat than a single sustained thirty minute workout. In order to maximize fitness and fat burning, it’s important to exercise at a higher intensity during these shorter workouts. A slow fifteen minute walk is better than no exercise at all, however it would be more effective as a power interval work interspersing your fastest walking pace for a minute with a 30 second recovery at a slower pace. 

Shorter workouts throughout the day add up to significant health benefits.  Having several shorter workout bursts increases your after burn – the calories you burn after the session, because you get several metabolic boosts throughout the day.  For those without a lot of time or who are intimidated by a longer session or simply don’t have the stamina, shorter sessions are appealing, manageable and productive.

Some ideas for Quickie Workouts

Set up a circuit with 6 exercises.  Allow for a minute at each station with 30 seconds rest in between each exercise and repeat twice for an 18 minute fat blasting session.  Here are three sample workouts!

1.        Cardio – Jump rope, Jack touchdowns, high knees, butt kicks, side shuffle, jump shots,

2.       Strength – Pushups, squats, dips, lunges, sit ups, plank

3.       Cardio + Strength – Walking Lunges, Reverse Plank, jump squats, seated hold, sumo squats, squat jacks

Use one piece of equipment to keep the workout moving fast. Here are 3 examples:

1.        Fit ball (large ball) – sit ups, wall sits, pushups (feet on ball), leg drops (ball between feet when lying), lying hamstring curl with ball under heels, hamstring curl (ball under heels).

2.       Medicine ball – squats holding ball, overhead slams, sit-ups, push up pass, overhead press, seated elbow dip

3.       Exercise bar (body bar or any weighted bar) – squats, lunges, overhead press, chest press, curls, triceps extensions, roll ups

4.       Resistance bands with handles – squats, bicep curl, overhead press, triceps extension, lunges, rows, chest press, side rotations, side bends

Use an exercise video – these are convenient and you can choose a video that is of shorter duration or breaks the workouts down into segments that you perform in 15 – 20 minute intervals.

Invest in a piece of exercise equipment for your home.  If you have a bike, treadmill or elliptical trainer in the next room, you are much more likely to use it more often than at the gym.  You will use it even more if a TV is within sight.

Set your alarm for workout breaks throughout the day.  The alarm will remind you to get up for 15 minutes and do a power walk, get out the jump rope, climb the stairs at the office or perform your best dance or martial arts moves.    10 – 15 minutes can get your heart pounding and leave you feeling invigorated, accomplished and looking forward to the next bout!

11 Easy Ways to Load Up on Healthy Omega-3 Fats

Today’s Re-Powering information. I have said in the past that I am not a fan of taking vitamins without having testing done. You are completely guessing if you go to the grocery store or health food store and begin stocking up on vitamins. Most of the time the quality is poor and you have no idea if that’s what your body needs. Besides a multi vitamin as a catch all, the one thing that I believe everyone can benefit from supplementing with is fish oil. We simply don’t’ get enough Omega’s from our diet unless you are eating a lot of the food sources listed below.



Of the tribes who live to be over 100 years old, all have a rich omega diet. Omegas are important for heart health, skin, to prevent Alzheimer’s and more. Read the article below to begin adding these omega rich foods to your diet. If you are not getting enough of these foods, consider a supplement.



11 Easy Ways to Load Up on Healthy Omega-3 Fats

Food choices you make every day can boost your omega-3 intake

By Sarah Baldauf

Posted August 1, 2008

Omega-3 fatty acids are essential to good health, but their benefits may be missed because the American diet is chock full of omega-6 fatty acids instead. (Learn more about the pros and cons of omega-3s and 6s here.) Many foods contain both fatty acids. To ensure you get your fill of -3, you'll need to be conscientious at the grocery store. Here are 11 ways to get more omega-3 and crowd out omega-6:

Video: Healthful Eating Recipes

Video: Healthful Eating Recipes

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Recommendations by Loomia

Salmon. This fatty fish is exploding with omega-3 and is relatively low in omega-6. It just may be the best omega-3 bang for your buck in the seafood aisle.

Bluefin tuna. This fatty fish is packed with omega-3s and low in omega-6. Not so keen on tuna? You've got choices: mackerel, herring, and rainbow trout.

Anchovies and sardines. Though not everyone's favorite, these slimy, oily options are other good omega-3 sources. They also tend to be high in sodium, though.

Crustaceans. Fish isn't the only kind of seafood that packs an omega-3 wallop. Shrimp, mollusks, and Alaskan king crab are also excellent sources that also won't load you up with omega-6.

Oils. Throw a dash of flaxseed oil onto salad and start cooking with canola oil for a nice hit of omega-3. By subbing out other vegetable oils (like soybean, corn, and cottonseed oils), you'll also lessen your omega-6 load.

Beans. Some legumes are better than others for tipping the omega balance your way. Kidney, pinto, and mungo beans will do you right. Chickpeas are less helpful.

Nuts and seeds. Add a nutty flavor to salad, yogurt, or morning mueslix with walnuts or flaxseed. A small handful of either will up your omega-3 intake.

Spinach. Popeye was on to something. Serve up this leafy green in a salad, or sauté it and add it to pasta.

Winter squash. Keep an eye out for this seasonal vegetable—it makes an interesting side dish that boosts your omega-3 intake.

Broccoli and cauliflower. These cruciferous veggies are on your side when it comes to omega-3s.

Papaya. A tropical delight, papaya may be the only fruit in your supermarket with more omega-3 than omega-6.

For more advice on balancing essential fatty acids in your diet, read "The Right Way to Get Your Omega-3s and -6s."

End



Have a healthy day,

Tips for Eating Fast Food

I hope you don’t eat fast food, but if you do, here are a few healthier options from the American Heart Association. Below that you can see some healthier choices at family restaurants.





Tips for Eating Fast Food

grilled chicken sandwich

Fast food used to mean fried food, but today food franchises are offering people more healthy alternatives. Chef salads, grilled chicken sandwiches and frozen yogurt are just three examples.

Tips

Beware of topping burgers with cheese, special (mayonnaise-based) sauce and bacon — they add saturated fat and calories.

* Pickles, onions, lettuce, tomato, mustard and catsup add flavor without the fat.
* Steer clear of fried fish sandwiches.
* A baked potato can be a healthy option, but have it with low-fat sour cream instead of butter, full-fat sour cream or cheese.

Instead of Try

Danish


Small bagel

Jumbo cheeseburgers


Grilled chicken, sliced meats or even a regular 2 oz. hamburger on a bun with lettuce, tomato and onion

Fried chicken or tacos


Grilled chicken or salad bar (but watch out for high-calorie dressings and ingredients)

Fried chicken pieces


Chicken fajita pitas

French fries


Baked potato with vegetables or low-fat or fat-free sour cream topping

Potato chips


Pretzels, baked potato chips

Milkshake


Juice or low-fat or fat-free milk or a diet soft drink. (Limit beverages that are high in calories but low in nutrients, such as soft drinks)









Tips for Eating at Family Restaurants

garden fresh salad

Too tired to cook? When you pack the family off to one of the many mid-priced "family style" restaurants, keep these healthy selections in mind.

Tips

* Avoid dishes with lots of cheese, sour cream and mayonnaise.
* Instead of fried oysters, or fried fish or chicken, choose boiled spiced shrimp, or baked, boiled or grilled fish or chicken.
* Choose bread or pita pockets over croissants.
* Salads make great meals, but be careful of the dressing.
* Split a large entree with another family member. You’ll save dollars — and calories!
* Try to avoid all-you-can-eat buffets because you're more likely to eat more than you need.

Instead of Try

Cream soups


Broth-based soups with lots of vegetables

Quiche and salad


Soup and salad

Buffalo chicken wings


Peel-and-eat shrimp

Fried chicken sandwich


Blackened chicken sandwich

Chicken fried steak


Veggie burger

French fries or potatoes and gravy


Baked potato; potatoes without gravy; rice without gravy; cooked greens made without salt pork or lard

Creamy coleslaw


Sautéed vegetables or tossed salad

Hot fudge sundae or ice cream


Non-fat yogurt, sherbet or fruit ice

End







Have a pleasant day and a fabulous weekend,

Top 10 Healthy places to visit or live!

Today’s Re-Powering Information – Your environment has a great influence on your physical, spiritual and mental health. Who you are surrounded by and the environment you are in influence your mood, habits, attitude and ultimately your actions. If the first thing you do when you rise and the last thing you do before you fall asleep is listen to the local news, you will be filled with thoughts of worry, fear and negativity. If you read an enlightening book, start or finish your day in a meditative state giving thanks, you will be in a different mood.

As I have told you, I have not watched the news in about 20 years with a few exceptions like when I am by myself in a hotel room and I surf the channels as I am getting ready for my day or winding down. This past week I was in Long Beach California and in quickly surfing past the news channels, the reports were horrific, from gang killings and drive by shootings to even more very graphic violence. It was disturbing.

Last fall I was in Colorado Springs and could not help but notice the news. The talks were about the weather for hiking, the water temps for kayaking, the sunrise and sun set for the nature trails to open, the outdoor festival going on in town and so on. It was so refreshing. I was just reading a copy of Outside Magazine and saw their latest report on America’s Best Cities. It’s no wonder that Colorado Springs is listed as one of their favorites. If you are planning your next vacation or maybe your retirement or investment home, you might consider these picks. Also click on the link for the top 10 favorite small best cities. I’ve visited 5 of the 10 cities. So I have a lot to aspire to travel to.

Outside Magazine, August 2009

Best Towns 2009

America's Best Cities

Healthy. That's the word we kept coming back to. And we don’t mean a fit or skinny population; we’re talking about a city’s cultural vibrancy, economic well-being, and overall quality of life. Presenting our picks for the 10 best cities in America.

Seattle

Seattle (courtesy of Seattle's Convention and Visitors Bureau)

How We Ranked Them

First, we started with the 100 most populated cities in America, using public data to rank them on factors like cost of living, unemployment,

Where to Vent

Still think we screwed up by not picking your town? Let us know in our forum.

nightlife, commute time, and access to green spaces. Then we took the 28 candidates with the highest overall averages and put them through a second round of number crunching, comparing things like the percentage of the population with college degrees, income level in relation to home prices, and weather. The wild card? Our own multisport factor, which rated each of our finalists on a scale of 1 to 5 for quality and proximity to biking, running, paddling, hiking, and skiing. After adding it all up, we had our top ten.

10. Charlotte, North Carolina

9. Cincinnati, Ohio

8. Minneapolis, Minnesota

7. Portland, Oregon

6. Albuquerque, New Mexico

5. Boston, Massachusetts

4. Austin, Texas

3. Atlanta, Georgia

2. Seattle, Washington

1. Colorado Springs, Colorado

PLUS: Our 10 favorite small towns

Have an extraordinary day!

Do you crave salads? YOU CAN

Today’s Re-Powering Information – I hope you get to the point where you crave salads. If the thought of eating a salad is about as appealing as poking yourself with a stick, you need to try some new salads that are more flavorful. When I make a salad I usually open the fruit and vegetable bin and pull everything out. I take combinations of what ever may be in there – spinach, zucchini, peppers, romaine lettuce, tomatoes, cucumbers, Clementine oranges, strawberries, grapes, etc. Then I’ll go to the pantry and add in some beans and nuts and then may sprinkle in some cheese for fat and flavor. I like a salad that is colorful and heavily textured with a variety of crunchy foods. I also like simple salads – cucumbers with red onion or Tomato with basil or roasted peppers and root veggies. Sometimes a simple romaine salad with oregano, extra virgin light olive oil and balsamic vinegar hit the spot. Other times a bean salad is in order. Know there are no limits on your salads. Look for ingredients you will like.

The following are some of the salad recipes found in the Adventure Boot Camp Cook which is an electronic cook book available at www.KelliCalabrese.com for 19.95. There are over 100 recipes created by myself, master chef Barb Apt from Lantana as well as some of our most successful Adventure Boot Camp Coaches.

Chapter Six

Revitalizing Salads

Anti Aging Spinach Strawberry Salad

Bright and Hearty Salad

Caesar Style Hearts of Romaine Salad with Garlic Soy Dressing

Chicken Mango Spinach Salad

Cucumber and Onion Salad

Orange and Avocado Salad

Roasted Pear Salad with Mixed Berry Vinaigrette

Sweet and Spicy Asian Chicken Salad

Watermelon Salad

Italian Caprese Salad

Savory Chicken Salad

I am also including the recipe of the Spinach Salad – pic is below (shown without the delicious dressing).

Chicken Mango Spinach Salad

Contributed by Sandy Liebman

Yields 5 servings

1 bag (10 ounces) baby spinach leaves

1 medium mango, peeled, sliced

1 medium avocado, peeled, sliced

1 small red onion, thinly sliced

4 ounces raspberries

1 tablespoon orange juice

4 ounces olive oil

Salt and pepper to taste

2 cups grilled, sliced chicken breast

Puree raspberries, orange juice and olive oil in blender. Strain out raspberry seeds. Salt and pepper to taste.

Toss spinach with mango, avocado and onion in large bowl. Add dressing; mix lightly.

Spoon onto five plates. Top with chicken. Serve immediately.

End