My "School Birthday" and Nuts and Seeds Part Six (Walnuts!)

Tweet this!

Tomorrow is my birthday! That means today is my 'School Birthday.' You know, like when you were little and your birthday fell on a weekend (or, God forbid, SUMMER!), and you were all excited to have your school birthday on a Friday... and your mom brought in cupcakes for your school party, then planned a birthday party for your whole class after school. Remember that? Well, I do. Want to ride the bus home with me after school? 

Anyway, my school birthday is quite fun! I arrived at work this morning to see this on my desk... what a lovely day! My favorite things... York Peppermint Patties, Coconut Water, and totally cute cards!

But really. You want to know what I'm doing for my birthday? Thanks for asking! I have no idea what my real birthday plans are (Justin's got something figured out)... but, as far as my school birthday plans, I'm going on a self-guided gangster tour of Chicago tonight! Get excited for some juicy stories...

Without further ado, here is a bit of yummy insight into using Walnuts. I've been pouring out data and recipes for using nuts and seeds lately... get excited!


The Nuts And Seeds Gang:
Over the next few weeks, stop by for eight posts about nuts and seeds, how to incorporate them into your diet, which ones are best, and recipes for use...

1. Flax Seeds
2. Chia Seeds
3. Pumpkin Seeds
4. Sesame Seeds
5. Sunflower Seeds
6. Walnuts
7. Pistachios
8. Almonds

Walnuts: They Look Like Brains (And Are Good For Yours)

• WHAT'S GOOD:Fabulous source of Omega-3 Fatty Acids, manganese, and copper. Also shown to improve brain function, protect bones, and regulate sleep (due to melatonin). Walnuts also have Vitamin E in a different form than most other foods, in fact, a form that has greater health benefits for cardiovascular health.
• THE SUMMARY:
  
• CAUTION:
  Walnuts, like most nuts, are fairly high in calories and fat. 1/4 of a cup is sufficient for a snack or sprinkling over other foods. Be careful not to sit down with a huge bag of these and eat too many. It's easy to do!
• CALORIES IN 1/4 CUP: 196
• HOW TO EAT IT:
  DO shuck the SHELL; DON'T shuck the SKIN! 90% of a Walnut's nutrients are found in the skin!
• Add to oatmeal
• Add to yogurt
• Add to muffin or cake batter (Add to yellow cake batter along with bananas to make banana walnut cupcakes).
• Add to salads
• Consume a handful after a meal high in unhealthy fats in order to reduce the damaging effects of such fats on your blood vessels.
• Try Some of These Recipes Including Walnuts: Kahlua and Walnut Sweet Potatoes / Skinny Monkey / Grilled Balsamic Pear with Walnuts and Feta /  Protein Stay-Full Meal Cookies / 
• Add Walnuts to These Recipes: Oven Baked Sweet Banana Oatmeal / Frozen Banana Low Cal Ice Cream / Trail Mix / Banana Nut Muffins with Peanut Butter Whip / Healthy Breakfast "Coffee" Cake

CREDITS:
 Image Walnuts

Nuts and Seeds Part Five: Sunflower Seeds

Tweet this!

Nuts and seeds. They're good for you. But there are so many to choose from... what the heck is the difference? What's the big deal??

To catch up on what the big deal is and read tips for nut use, take a look at this post. If you missed it, here's the brief version: Protein (YES! Muscle repair!), Omega-3 Fatty Acids (Skin! Nails! Hair!), Fibers (Fitness! Digestion! Filling!), and Lignans (Disease-preventing!). All good things and ALL found in nuts and seeds!

The Nuts And Seeds Gang:
Over the next few weeks, stop by for eight posts about nuts and seeds, how to incorporate them into your diet, which ones are best, and recipes for use...

1. Flax Seeds
2. Chia Seeds
3. Pumpkin Seeds
4. Sesame Seeds
5. Sunflower Seeds
6. Walnuts
7. Pistachios
8. Almonds

Sunflower Seeds: Here Comes The Sun...

• WHAT'S GOOD:
  Great source of Vitamin E, anti-inflammatory, and a great source of essential fatty acids. High fiber, high protein.
• THE SUMMARY:
  A delicious addition to salads and trail mix, Sunflower Seeds neutralize free radicals and alleviate the symptoms of asthma, arthritis, and any conditions where inflammation is part of the issue. Sunflower seeds are also known to decrease the incidences of hot flashes in women.
• CAUTION:As with any nut, be careful! Don't eat too many. They're high in calories!
• CALORIES IN 1/4 CUP: 186
• HOW TO EAT IT:
  Some sunflower seeds are sold unshelled (aka with the shell still on). Don't forget to remove it! To remove shells, grind them slightly (enough to break them out of their shells) and then dump them into a bowl of water, where the shells will float and the seeds ill sink. If purchasing shelled seeds, avoid yellowish seeds (which may have "gone rancid").
• Sprinkle on salads
• Add to salad dressings
• Use in meat marinades
• Add to stir fry dishes
• Add Sunflower Seeds to These Recipes: Trail Mix /  Balsamic Glazed Prunes with Feta and Basil / Pumpkin & Pine Nut Sage Orzo Risotto /  Garlic Chicken Greek Salad

CREDITS:
Image Sunflower Seeds

Nuts and Seeds Part One: Flax Seeds

Tweet this!

A few weeks ago, my lovely friend Jordan over at Exclusively Chic asked me a few questions about nuts and seeds. With all the craze going around, it seems that a lot of us are wondering... Why are nuts and seeds so good for you? What's the big deal??

The Big Deal:

• Protein, get'cher protein!! Nuts and seeds are FULL of it!
• Omega-3 Fatty Acids (huh?!) fight inflammation (which helps you recover from grueling workouts). Additionally, fighting inflammation helps combat against a whole host of diseases, including heart disease and cancer.
• FIBERRRR (like "Willlburrrrr" from Charlotte's Webb) Let's talk about fiber, okay, class? Yes, let us discuss (or, as I like to say, "lettuce"). There are two types of fiber: Soluble and Insoluble. The soluble fibers dissolve in water (pretty easy to remember if you can remember back to your high school science classes). Soluble fibers are great for lowering cholesterol and thereby lowering your risk of heart disease. Yay! You've probably seen the Cheerio boxes (and other cereals high in soluble fibers) boasting of "Heart Healthy" ingredients. That's the soluble fiber they're talking about!
  High-fiber foods aid in digestion. It gets you moving. Darn it, it makes you poop. Yes. I did just say poop on my blog. Get over it. It's also effective for lowering cholesterol and regulating blood sugar.
• Lignans (fun to say - try it!) are "crazy good" for you, especially if you're a female. Lignans are known to regulate hormones in women, promote fertility, protect against breast cancer, and lower risk for Type 2 Diabetes.

Tips for Nut Use:

• Soak them! By soaking your nuts overnight, you will slowly break down the outer layer of the seeds, which are difficult for your body to digest! To add flavor, soak them in water overnight with a dash of Cumin or Cinnamon!
• RAW IS BETTER. It's okay to cook these but don't over-cook!

The Nuts And Seeds Gang:

Over the next few weeks, stop by for eight posts about nuts and seeds, how to incorporate them into your diet, which ones are best, and recipes for use...

1. Flax Seeds
2. Chia Seeds
3. Pumpkin Seeds
4. Sesame Seeds
5. Sunflower Seeds
6. Walnuts
7. Pistachios
8. Almonds

Part One: Flax Seeds... The "Low Carb Whole Grain"

• WHAT'S GOOD:
  High Fiber, High antioxidants, High Omega-3 Fatty Acids, High in B Vitamins, Low Carb 
• THE SUMMARY:
  Flax seeds pack the punch of fiber, antioxidants, and Omega 3 while also being extremely low carb, which is great for those of us who are limiting our starches and sugars. Flax seeds help you feel full throughout the day by providing your body with healthy fibers and fats, which aids in combating hunger and helping with weight loss.  
• CAUTION:
  If you're just starting out eating Flax Seeds, try to increase your intake slowly, otherwise you may end up to... er... loose.
• CALORIES IN 1/4 CUP: 160
• HOW TO EAT IT:
  Flax Seeds are best used in recipes when ground into Flax Meal (I buy a version by Bob's Red Mill that is available pre-ground in Jewel). Consider buying pre-ground flax meal or grinding them yourself, which takes just seconds in a coffee grinder.
• Add to yogurt (greek yogurt!)
• Add to baked goods (add a tablespoon or two to muffin or cake batter and you won't notice the difference)
• Add to protein shakes (will thicken the shake a bit)
• Add to pizza bread (or use to make pizza crust)
• Try These Recipes Including Flax Seeds: Whole Wheat Flax Seed Waffles / 91 Calorie Blueberry Protein Muffins / Protein Stay-Full Meal Cookies / 
• Add Flax Seeds to These Recipes: Trail Mix / Healthy Breakfast "Coffee" Cake

CREDITS:
Flax Seed Health Benefits / Vegan Health Guide /  Image Flax Seeds 

Whole Wheat Flax Waffles/Pancakes

Tweet this!
This weekend was beautiful in Chicago! Justin and I went on a 26 mile bike ride... a ride worthy of much food consumption (seriously, or else I would have passed out). Here's the thing about those days when you've got some extra wiggle room on your food intake: be careful!

"But Carly, what if I bike 26 miles and burn over a thousand calories like you did?" Why, I'm glad you asked. First of all, you can eat your way through any workout. If I had come back, pounded the St. Patrick's Day Beers, consumed a big meal of Corned Beef Hash and Red Potatoes, and topped it off with a bucket of FroYo... well, my friends, that could quite possibly have been me "eating" through my workout. Regardless of how many calories you burn in any given day, stay smart and don't stuff your face with unhealthy crap!



Second, on top of the possibility of eating through a workout, remember that your body needs to recover post-workout -- especially an intense one. While good carbs and proteins are helpful to your body's recovery, beer and processed foods will leave you dehydrated and sore.

So, as Spring is (very swiftly) moving in and we all start spending a bit more time outside and active,  I'm working on a number of recipes for healthy foods that will supplement your intake of fiber, protein, and good carbs.

I recently made these Whole Wheat Waffles with ground flax meal, which is a good source of fiber and lignans. Here's a delicious recipe for a hearty breakfast (perhaps before a long bike ride?!), a late brunch, or breakfast-for-dinner! Why Fiber? Fiber rocks! High-fiber foods decrease appetite, lower blood sugar, reduce chances of cardiovascular diseases, and speeds up your metabolism by helping your body process foods more quickly. Why Lignans? Lignans are antioxidants known to fight against unwanted cell growth. Recent studies are showing they also help fortify your body against breast and colon cancer (and prostate cancer, too!).

Pin It

Pin It