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Go Nuts! A Handful of Nuts a Day May Help You Live Longer

21 Nov

Good news this week for nut fans! A new study found a strong link between regular nut consumption and lower risk of death. Over three decades participants who ate a 1-ounce serving of nuts every day had a 20% lower all-cause mortality risk compared to those who did not nosh on this healthy snack. In addition to decreased death rates, nut eaters were 25% less likely to die from heart disease, 10% less likely to die from cancer, and 20% less likely to die from diabetes or lung disease.

We have long known that nuts are chock-full of healthy unsaturated fats, fiber and protein. In fact, in 2003 the U.S. Food and Drug Administration recommended eating 1.5 ounces of nuts per day for their heart-protective benefits. Nuts have also been linked to weight control.

My favorite part of this new finding is that the health benefits apply to ALL nuts. Study participants consumed an array of nuts including cashews, almonds, walnuts, and more. So no matter what your nut of choice is, you can reap the benefits. Many clients will ask “Which is healthier, walnuts or pecans?”, or my least favorite “Is it true that almonds are lower in carbs than other nuts?” No need to split hairs- the most important thing is to choose nuts you enjoy so you will actually eat them! Also, it’s best to avoid nuts and nut mixes drenched in sugar and/or sodium.

Serving size is a little different for each variety, but one serving is roughly  ¼ cup. Nuts are definitely nutrient dense, but they are also calorie-dense, meaning it is easy to over-do it. Try pre-portioning them into snack bags for perfect portable snacks.

Here’s some inspiration to put this nutty news into action now…

In Larabar form (digging this seasonal flavor right now- HIGHLY recommend!)

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Walnuts on my cereal

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Pistachios paired with a piece of fruit

pistachios and apple

Homemade candied almonds  (add a dash of cayenne for an unexpected kick!)

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A variety mixed into fiber-rich trail mix

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Pecans in my salad

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Cashews in my stirfry

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Caution when interpreting this good news- it is not realistic to think you can simply add a serving of nuts to a couch potato fast-food lifestyle and expect to add years to your life. Researchers did their best to control for various lifestyle factors, but it is not likely that nuts single-handedly improved peoples’ health. It is possible that nut eaters have healthier overall habits than non-nut eaters.

The bottom line: regular nut consumption should be incorporated into a healthy, balanced diet active lifestyle. Not sure how to make that happen? That’s what a registered dietitian nutritionist is for 🙂

What are you waiting for, go nuts! Thanks for reading 🙂

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Recently…

13 Jul

Yay, it’s finally the weekend! I love that cozy place between last week’s craziness and preparation for next week. Saturdays are where the magic happens!

After a glorious 8 hour slumber, we headed out for breakfast and the farmer’s market.

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fruit/yogurt/granola parfait, scrambled egg, Companion 5-Grain toast, and coffee.

Today’s haul included eggs, beets, peaches, blackberries, green beans, sweet corn, broccoli, heirloom tomatoes, and summer squash.

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We also made a quick stop at the mall (before it got crazy busy) and made it home by 11a.m. Love Saturday mornings like that!

Let’s reverse– some highlights from last week…

Overnight oats with the sunrise. Blueberry/peach is my new favorite combo! I’m also loving Wallaby greek yogurt. This batch of oats is topped with toasted crushed walnuts.

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Christmas in July! French press for one with Nutcracker Sweet inbru that I found in the depths of the cabinet.

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Gracie wishing I’d made French press for two…

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Food For Life Ezekiel Flax toast, scrambled eggs, and peaches +blueberries…

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My new favorite snack: frozen banana slices with a schmear of coconut almond butter.

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Popcorn + almonds

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A few epic salads were devoured last week….

This one is a mix of greens, roasted corn/green beans/onions, cucumbers, tomatoes, croutons, and tofu. Baked salt & vinegar chips on the side.

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And this one is greens, a crumbled veggie burger, brown rice, cucs, tomatoes, and dolups of hummus and greek yogurt. The salt & vin chips made another appearance!

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The best dinner of the week was this Mexican bowl, hands down!

Brown rice, smashed pinto beans, sautéed summer squash and onions seasoned with chili powder/cayenne/paprika, tomatoes, greek yogurt, cilantro, and a heap of nooch! So. Good.

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Also had some fun with the spiralizer. More on that later!

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Also last week….

Mornin’ garden gazin’ (check out that bedhead, hehe)

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And a midweek Dave Matthews Band concert! Out past 8pm on a Wednesday night? Who are we??

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Enjoy the rest of your weekend! I’ve got some good stuff in the drafts folder! Thanks for reading 🙂

Banana-Berry Chocolate Chip Pancakes My Way

27 Jun

Are you drooling yet?

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How about now?

There is no way this stack of ooey gooey deliciousness could be healthy, right? Hold on to your hats because I’m about to deliver the best news you’ve heard all day: these hotcakes are 100% nutritious! If I could reach through the screen and pinch you to prove this is not a dream, I would (it would be a gentle “love pinch”, of course).

About a year ago, a good friend sent this recipe to me in a “you’re gonna love this” email and I’ve been whipping them up once a week ever since. The original recipe is from Minimalist Baker and can be found here. But I’m going to post my adapted version which includes doubling the recipe (naturally) and a few ingredient tweaks.

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From a nutrition perspective, my biggest “beef” with pancakes is the lack of protein. Enter Creamy Yogurt Pancake Topping. Problem solved.

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In other news, it’s been business as usual this week. I’ve been switching it up a bit on the snack front, so I’m excited to share that with you soon. Also, tomorrow marks the first of what I’m sure will be many wedding adventures! More to come on that too.

And last but not least, Happy Birthday to my beautiful Mamma!

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Thanks for reading 🙂

Getting in the Groove + a Cardio Workout

19 Jun

Hey there! Wow, two posts within less than a month- I’m on a roll 😉 This week I finally feel like I have a rhythm going in my new work/life schedule. I used to despise transitions, but I’ve had so many in the past few years that I’m learning to roll with them (and even enjoy them a little). Anyway…

I spent most of Tuesday in meetings and at my desk, so when I found an opportunity away for a workout in the afternoon I gladly took it. St. Louis gets pretty sticky in the summer, so late afternoon workouts will only be bearable for a little bit longer. I was in the mood to get my heart rate up after so much sitting, so I adapted this workout from my blog idol, Peanut Butter Runner.

Cardio Workout

1.5 mile run

*10 burpees

Run stairs – 2 laps

*20 squat jumps

Run stairs – 2 laps

*30 box jumps

Run stairs – 2 laps

*40 mountain climbers

Run stairs – 2 laps

*50 jump rope singles

1.5 mile run

After my workout, I downed a smoothie and headed back to the gym (shower not required = best perk of working at a gym) 🙂 Dinner was easy and amazing:

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Smashed pinto beans that I seasoned with cayenne, paprika, and chili powder combined with sautéed onions, peppers, yellow squash, corn, and tomatoes. I topped it with avocado lime dressing, greek yogurt, and nutritional yeast. I ate mine on a bed of salad greens, JWD ate his in a tortilla.

Today had an unexpectedly calm start when my early client cancelled, so I took advantage and had a quick breakfast before heading to the gym for a strength workout before my next appointment.

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Egg + egg white open-faced on an english muffin, a pile of juicy melon, and coffee. (and unpictured green juice).

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I spent the rest of the day working at my desk with a lunch break featuring dinner leftovers and a snack break.

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Hemp-a-licious (seriously, that’s what it’s called) brown rice cake topped with coconut almond butter and nature’s candy farmer’s market berries. This almond butter is my obsession right now. So. Good.

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I was feeling fancy for dinner, so we made salmon and a crazy concoction of millet, roasted beets, roasted cauliflower, and sautéed beet greens.

Now it’s time for reading and early bedtime! We have fun plans tomorrow night, so I need my rest tonight!

Thanks for reading 🙂

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