Nuts are a wonderful snack because they provide vitamins, minerals, antioxidants, protein and fiber. Unfortunately they also tend to be higher in calories than other healthy snacks, but as long as you keep your portions in check they should not hurt your weight-loss goals and in fact they might even help. The protein and fiber in nuts make them a filling healthy snack choice. I recommend eating no more than 15 nuts a day. Make sure to branch out with your nut choices and even incorporate some seeds (sunflower or pumpkin).

Almonds contain protein and fiber, making them an excellent choice. A single serving of almonds contains almost 40% of your daily recommended dose of vitamin E.

Pistachios can help lower cholesterol, slow the absorption of carbohydrates and maybe reduce stress. They also contain as much potassium as a banana.

Macadamia nuts are higher in calories than other nuts. They contain healthy monounstaurated fats. Macadamias also contain calcium. There is some research that shows macadamia nuts may reduce the risk of heart disease.

Hazelnuts are also called filberts. A 1oz. serving provides 85% of the RDA of maganese, a trace mineral that helps keep bones, skin and cartilage healthy.

Cashews are lower in fat than other tree nuts. They contain zinc, iron, magnesium, phosphorus and selenium. Cashews are a good source of protein.

Walnuts contain a mega dose of omega 3s. Omega 3s along with other essential fatty acids help reduce inflammation in the body. Walnuts are also one of the highest plant based sources of antioxidants.

For more information on healthy snack choices please contact us at info@personalwebnutrition.com

In a recession we start to pay attention to where, how and why we spend our money. We also pay attention to energy, how we fuel our cars or heat our homes, and look for efficient choices. Why not try this with our food choices? What if we started buying food to fuel our bodies and get the most mileage out of our bites?

Food energy can be in the form of carbohydrates, proteins and fats. Carbohydrates are the bodies main source of energy. Complex carbohydrates offer a slower release of energy, while simple carbohydrates are immediate. Fiber lacks nutrients yet aids digestion of complex carbohydrates. This helps sustain blood sugar levels, because once blood sugar levels drop, so does your energy level. Fats also offer energy in highly concentrated amounts. Healthy omega 3 fatty acids are excellent choices. Proteins are especially important because they help regulate energy released by carbohydrates and fats. They also maintain cells, muscles, and transport hormones and vitamins. Magnesium boosts metabolism and activates vital enzymes key to energy production. Essential fatty acids support a strong brain. Iron carries oxygen to the brain and muscles, to counter sluggishness or mental fatigue. Potassium helps maintain nerve and muscle function. Amino acids fuel neurotransmitters in the brain that enhance our mood.

The source of our fuel is important as is the frequency by which it is used. When we overeat it slows down our bodies resulting in fatigue. It is best to eat three balanced meals, along with 2 snacks (mid-morning and mid-afternoon) per day or 5 mini-meals. This helps sustain energy and blood sugar levels throughout the day and can lessen the desire to over or under eat. Dehydration can also slow down our minds and body. By incorporating proteins, carbohydrates, fats and fiber with each meal or snack we can maintain a constant level of energy.

There are endless food combinations out there. Some examples are: oatmeal (fiber and protein) with some fresh berries or 1/2 a banana (potassium), chickpeas (iron and fiber) in salad greens (B vitamins, iron and magnesium), apple with almond or peanut butter ( quick energy, vitamins, energy and protein).

For more information on different ways to make your diet more energy efficient please contact us at info@personalwebnutrition.com.