Tag Archives: nuts

5 Healthy Snacks You Should Keep At Your Desk For Busy Schedule

Healthy eating is often a challenges particularly when we’re surrounded by many task in the office. Having healthy snacks for work on-hand at the office is key for staying  focused when you need it most.

Whether you’re in the middle of a big project or you’re chained to your desk with a looming deadline, they’ll help keep your energy up and your blood sugar stable during an afternoon.
Plus, “if you’re prepared with your own healthy snacks you won’t be tempted by any unhealthy choices available at the office.

Popcorn

Low-Sodium Jerky/Popcorn
Gone are the days when jerky or popcorn was reserved for camping. popcorn is one of the healthiest snacks you can eat if made with low sodium and sugar. It can improves mood, boost energy and satisfy cravings.

Oatmeal 2

Oatmeal
Oatmeal isn’t just for breakfast—stash it in your drawer for a hearty snack, too. “Packets of instant, plain oatmeal microwaved with water in a mug and sprinkled with cinnamon is a great cold-weather snack when you want something warm and filling,”

Cashew nuts

Nuts
“I love raw nuts like almonds or cashews nuts or groundnuts. They deliver a great protein and fat combo,” say Doctors. Moreso, the benefits of all these nuts especially the fact that Cashews are cholesterol free and their high antioxidant content helps lower risk of  cardiovascular, heart diseases and helps lower blood pressure would make you always have it every day as snack.

crackers

Healthy Crackers
Although crackers may sound like a healthy snack option, you must choose the right varieties to keep your snack low in fat and calories. Storing healthy crackers in your table drawer could come in handy when the food cravings come up.

Cornflakes

Corn flakes Cereal
Today, majority of the working class prefer to consume breakfast cereal as it is easy to prepare and requires considerably lesser time to consume.
Corn flakes consumed with a bowl of milk, nuts and fruits are considered to be one of the most healthiest and nutritious breakfast cereals.

Chocolate

Chocolate
Can anything cheer you up as instantly as chocolate? Try a mouthful of Chocolate for dessert and you would love it!

Reason Why Cashew Industry Wants To Boost Output In Nigeria

The Nigerian cashew nut industry is in need of NGN100 billion (USD500.73 mln) to boost production and subsequently increase foreign exchange earnings.

President of the National Cashew Association of Nigeria (NCAN), Pastor Babatola Faseru, has said, he recommended providing high-yielding seedlings to farmers and offering mechanism support.

Faseru said currently, Cashew provides a livelihood for more than 300,000 families with 175,000 tonnes of estimated production for the year.

See more information about the health benefits of Cashew nuts

Reasons Why You Need To Start Eating Cashew Nuts

There is something special about Cashew nuts that makes me never get tired of eating it. At first, I thought maybe its because of the creamy taste, that makes me keep wanting more.

You see, I noticed that Cashew nut is treated as a delicacy in India. A nut that is brought out during the  times of celebration. But generally, it is served as light snack.

So if you are yet to love this nuts, be fast about it as you might be missing out on very important nutrients that keeps your bones strong and healthy like, Calcium and vitamin D, magnesium, protein, omega-3 fatty acids, and vitamins A, C, and K are also essential for bone health.

Also, knowing all these benefit makes me crave for more especially the fact that Cashews are cholesterol free and their high antioxidant content helps lower risk of  cardiovascular, heart diseases and helps lower blood pressure.

So you see why I can’t stop craving for more!

4 Healthy Nuts That May Help You Live Longer

For some past months, my cravings for nuts have really increased. I’ve come to eat differents kinds of nuts than I did in the past. Meanwhile in my youth days, I belonged to those group of people that wouldn’t want to have pimple spot or any kind of reaction that comes with eating nuts. But now, I see having nuts like having a full plate of meal with health benefits.

While nuts are high in fat and calories, a growing body of research shows that people who eat nuts tend to be leaner and have a lower risk of many diseases (from heart disease to breast cancer) when compared to people who don’t eat nuts.
Research from the New England Journal of Medicine recently published findings that show that eating a handful of nuts a day could possibly extend your life.  But  which type of nuts contains a high amount of selenium, a potent antioxidant believed to have anti-cancer properties?  And which nuts have been shown to be helpful for lowering “bad” LDL cholesterol?

Here they are:
Hazelnuts:  Hazelnuts contain 3 grams of fiber and are a good source of copper, magnesium, thiamin and vitamin E. Like other nuts, hazelnuts can have a protective effect on heart health. Rich in energy and many health-benefiting nutrients that are essential for optimum health.

Pistachios: Along with being one of the nuts containing the lowest amount of calories and fat, pistachios are also a nutritional powerhouse. This little nut is an excellent source of vitamin B6, copper and manganese. Studies show that pistachios may have important health benefits and play a role in heart health, weight management and even lowering mortality rates.

Brazil Nuts: These are the largest nut, and one serving contains up to eight times the selenium you need in a day. Selenium is a potent antioxidant believed to have anti-cancer properties, and it may play a role in maintaining a healthy immune system. Brazil nuts are also a good source of copper, phosphorus and manganese. Some people really hate eating Brazil nuts,while some pefer to have it with popcorn or biscuit or somthing else that can go with it tates.

Walnuts: They contain the highest amount of alpha-linolenic acid (ALA) that can also help with weight management, diabetes and may even help reduce certain types of cancer. Walnuts also provide 4 grams of protein and 2 grams of fiber, as well as minerals like magnesium and phosphorous.

I understand that some of these nuts can be quite expensive to keep buying,  never the less , no matter how little  we have to just  buy a few, it would mean a lot for our health.

Photo credit: yahoo.com

Amazing Ways To Use Coconut Oil

It’s no secret that coconut oil can do some amazing things, from speeding up the healing process on a surface wound to developing better brain function. But the question is, do you trust and value it’s wonders?

Here are impressive health benefits of coconut oil that have been experimentally confirmed in human studies.

Coconut Oil can kill your hunger, thereby making you eat less

One interesting feature of coconut oil is that it can reduce your hunger.The fatty acids in coconut oil can significantly reduce appetite, which may positively affect body weight over the long term. So are you worried that you’re eating too much? Using coconut oil could do that trick.

Coconut oil can help heal wounds

Believe it or not, this is true. dermatologist Doris Day said it’s the coconut oil’s antibacterial properties that help cuts and scrapes heal faster.

You can use coconut oil as makeup remover

Yes, experiments have proven that coconut oil can even help remove stubborn eye makeup — but most oils can do this,Just be careful not to get it in your eyes.

You can use coconut oil as natural deodorant

Sure, if you don’t mind smelling like coconut! “It kills off bacteria and yeast, and that’s what causes odor,” Day said.

But dermatologist Doris Day points out that while coconut oil might be OK as a deodorant, it definitely doesn’t work as an antiperspirant.

Swirling coconut oil in your mouth will whiten your teeth.

Dentist Zack Zaibak of Chicago confirms this is true, adding that swirling coconut oil in your mouth for about fifteen minutes—known as oil-pulling—can also remove bacteria and help improve conditions like gingivitis.

“It’s a good addition to dentistry,” he said. “There’s not much testing on this, but I haven’t seen any negativity, from a dentist’s perspective.”

These and many more although not listed are benefits we can derive from using this natural oil.

Photo credit:littlehouseonthevalley.com

Side Effect Of Almond Nuts

As nutritious as almonds are, along with its great medicinal value, together with their good taste, are the main reason that so many people pro-actively eat almonds.

Do you know that eating a large quantity of almonds can trigger weight gain? Because these nuts are high in 163 calories and 14g of fat  per ounce, You can gain a pound if you consume 3,500 calories above what you burn, so adding just 500 calories to your diet each day for a week can make you gain weight.

If you consume approximately 3 oz. of almonds each day without accounting for them in your meal plan, you can gain 1 lb. in a week.

Even though the fat in almonds is primarily healthy fats,  limiting your fat consumption to 20 to 35 percent of your daily calories,  if you follow a 2,000-calorie diet, would help you avoid weight gain.

So if you must consume this pleasant nuts, please reduce your intake.

 

Coconut Health Benefits

Coconuts are one of the wonder foods on earth that provides for all human needs and have multiple health benefits.  They can even save your life!

Few people (even fewer doctors) understand how important coconut is to stabilizing once health. It amazing health benefits are:

• Lower cholesterol
• Improve digestion
• Ward off wrinkles
• Stabilize glucose levels
• Fight off viruses
• Build cells
• Regulate hormones
• Increase thyroid production
• Lose weight
• Increase metabolism
• Fight infections
• Stave off memory loss
• Kill bacteria
• And more!

Coconut oil, for instance, is considered the best and safest oil to use for cooking. Unlike other fats and oils that we typically use for cooking and baking,  which can raise our cholesterol levels,  clog our arteries and even make our skin sag and wrinkle.  Coconut oil does not form polymerized oils or dangerous trans fatty acids in our bodies.

This ultra-safe oil can give your body important antioxidants that can help build stronger cells and improve your overall health and well being.

 

5 Healthy Foods That Can Make You Fat

while they’re packed with antioxidants,protein and healthy fats, these nutrition can pile on serious calories if you’re not careful.

1. Avocado

Avocado is a superfood. That is packed with10 grams of fiber and more than twice the potassium of a banana. Avocado has been shown to lower cholesterol levels, reduce cancer and diabetes risk, and improve skin health. But please take note: Due to its high-fat content  and it’s packed with more than 20 vitamins and minerals, avocados are still calorically dense. Although, avocado receives praise for its health benefits, it’s all too easy to go overboard. So use moderation when adding them to your salads, sandwiches, and anything else.

2. Nuts

Like avocado, nuts are loaded with heart-healthy fats. But healthy doesn’t always mean lean. A couple of beers and a few handfuls of nuts and you’ve tallied up some serious calories. 1-ounce serving of nuts contains 135 calories, and how many nuts you get in a serving will depend on your nut of choice.

3. Dried Fruit

Well, these miniature fruit snacks are often loaded with added sugar. Because all the nutrients and antioxidants from several servings of fruit are shrink down into something that’s super easy to eat. So go for fresh instead. “Two tablespoons of dried cranberries or raisins have the same amount of calories as 1 cup of fresh raspberries or 1¼ cups of strawberries.

4. Chocolate

High-cocoa chocolate contains compounds called polyphenols, which research shows may keep blood vessels dilated and help lower blood pressure. But before making a daily habit of the dark sweets, be mindful that along with cocoa comes saturated fat and sugar. “You may think it’s good for your heart, which it can be if eaten in moderation. But go overboard and you’ll get lots of calories that can pile on weight, which isn’t heart healthy at all.

5. Gluten-Free Foods (Pizza)

Even if you don’t have a wheat allergy, you may be drawn to gluten-free versions of pizza, pasta and pancake mix because they just sound healthier. Menus that is too high in calories from calorie dense foods like snack foods, pizza and desserts might increases your risk for high cholesterol and heart disease.

So cooking your pizza yourself allows you to control the ingredients and make it healthier. Make a whole-grain thin crust and top it with a low-sodium tomato-based sauce along with a small amount of low-fat cheese and a large amount of vegetables. When ordering out, skip the extra cheese and fatty sausage and pepperoni. Instead, ask for a whole-grain thin crust and extra vegetables.

10 Health Benefits Of Groundnuts

 

Groundnuts, also known as peanuts, are considered a very healthy snack. Although small in size it plays a vital nutritional role and contains amazing health benefits.

The health benefits includes:

  1. Helps Promote Fertility (Folate) Peanuts contain a good amount of folate. Repeated studies have shown that women who had a daily intake of 400 micrograms of folic acid before and during early pregnancy reduced their risk of having a baby born with a serious neural tube defect by up to 70%.
  2. Helps Fight Depression (Tryptophan) Peanuts are good sources of tryptophan, an essential amino acid which is important for the production of serotonin, one of the key brain chemicals involved in mood regulation. When depression occurs, a decreased amount of serotonin may be released from the nerve cells in the brain. Tryptophan may raise serotonin’s antidepressant effects when there is an increased amount of serotonin in the blood.
  3. Boosts Memory Power (Vitamin B3) Do you know what can be found in peanuts that gave them the “brain food” tag? This is due to their vitamin B3 or niacin content whose many health benefits include normal brain functioning and boosting memory power.
  4. Aids in Blood Sugar Regulation (Manganese) One fourth cup of peanuts can supply the body with 35% of the DV of manganese, a mineral which plays a role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation.
  5. Cancer Protection A form of phytosterol called beta-sitoserol (SIT) is found in high concentrations in some plant oils, seeds, and legumes including peanuts. Phytosterols not only protects against cardiovascular disease by interfering with the absorption of cholesterol, they also protect against cancer by inhibiting tumor growth.
  6. Helps Prevent Gallstones It may come as a surprise that peanuts can help prevent gallstones. But 20 years of studies have shown that eating 1 ounce of nuts, peanuts or peanut butter a week lowers the risk of developing gallstones by 25%.
  7. Boosts Memory Power (Vitamin B3) Do you know what can be found in peanuts that gave them the “brain food” tag? This is due to their vitamin B3 or niacin content whose many health benefits include normal brain functioning and boosting memory power.
  8. Helps Lower Cholesterol Levels (Copper) The same nutrient which gives peanuts their memory enhancing power also helps lower and control cholesterol levels. Added to that is their copper contents which aids in reducing bad cholesterol and increase good cholesterol levels.
  9. Lowers Risk of Heart Disease Numerous studies have shown that regular nuts consumption is linked to reduced risk of heart disease. Peanuts are rich in heart-friendly monounsaturated fats and antioxidants such as oleic acid. So take a handful of peanuts and other nuts at least four times a week to reduce your risk of cardiovascular and coronary heart disease. 
  10.  Lowers Risk of Weight Gain Eating nuts regularly is associated with a lowered risk of weight gain. Research has shown that people who eat nuts at least twice weekly are much less likely to gain weight than those who almost never eat them. Surprise!.

Groundnuts can be enjoyed raw, roasted, boiled and fried, Whichever way you choose to prepare your groundnut, just make sure you enjoy every moment of it. 

Culled from wikinut.com