Nuts and Seeds Part Eight: Almonds

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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, Omega-3 Fatty Acids, Fibers, and Lignans. 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

Almonds

• WHAT'S GOOD:
  Tons of Protein, Vitamin B, and other vitamins and minerals. Very concentrated source of protein
• THE SUMMARY:
  While, like most nuts, Almonds have a high calorie and high fat count, when eaten in moderation they can provide a very concentrated source of protein, lower bad cholesterol, boost energy, reduce risk of heart disease, and prevent gallstones.
  
• CAUTION:
  Almonds, 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!
  
• HOW TO EAT IT:
  Eating almonds whole (with their skins on) provides the most nutrients. Almonds can be added to SWEET and SAVORY dishes alike, as it is used in everything from liqueur and cakes to salty finger food.
• Sprinkle over yogurt
• Add to oatmeal
• Add to trail mix or granola bars
• Add Almonds to These Recipes: Trail Mix / Healthy Breakfast "Coffee" Cake / Strawberry Almond Chocolate Trifle

CREDITS:
 Image Almonds

Nuts and Seeds Part Four: Sesame Seeds

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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

Sesame Seeds: Open Sesame!

• WHAT'S GOOD:Good source of lignans calcium, magnesium, iron, phosphorous, vitamin B1 (thiamin), zinc, dietary fiber, and healthy (monosaturated) fats.
• THE SUMMARY:Sesame seeds are easy to add to any sesame or stir fry dish! They also contain a crazy amount of nutrients!
• CALORIES IN 1/4 CUP: 208 (but you'll rarely eat that many)
• HOW TO EAT IT:The nutrients are best consumed if the seeds are ground or broken prior to consumption. I remember that by thinking "Open Sesame - Grind them (open) first!" (Here's a great Sesame Seed Grinder)
• Sprinkle on salads
• Add to salad dressings
• Use in meat marinades
• Add to stir fry dishes
• Try these recipes including Sesame Seeds:  Asian Lettuce Wraps
• Add Sesame Seeds to These Recipes: Trail Mix / Balsamic Glazed Prunes with Feta and Basil / Garlic Chicken Greek Salad

CREDITS: Image Sesame Seeds

Nuts and Seeds Part Three: Pumpkin Seeds

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As you may recall, my lovely friend Jordan over at Exclusively Chic asked me about nuts and seeds. Why are nuts and seeds so good for you? 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, Omega-3 Fatty Acids, Fibers, and Lignans. 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

Pumpkin Seeds: The "Low Dose" Seed

• WHAT'S GOOD: 
  Good source of essential fatty acids and vitamins/nutrients like potassium, phosphorous, magnesium, manganese, zinc, iron, and copper, protein, and vitamin K.
• THE SUMMARY:
  Pumpkin seeds contain a lot of "random" essential nutrients that your body needs, like the three "P"s (protein, potassium, phosphorous), the two "M"s (magnesium, manganese), and zinc, iron, copper, etc... A small handful of these seeds will reinvigorate you with a healthy dose of vitamins. Because they're not particularly flavorful on their own, they can be made to taste like just about anything... from sweet to salty, oriental to cajun, and so on. P.S. I'm looking forward to trying these with a cinnamon and truvia outer shell!
• CAUTION: 
  These seeds have tryptophan, the nasty little thing in Turkey that makes you so tired after turkey dinner. Watch out when eating these before a big race! That said, remember that seeds, in general, provide an excellent source of energy, so they're not likely to change the course of your day in any negative way.
  
• CALORIES IN 1/4 CUP: 200
• HOW TO EAT IT:
  In general, baking/roasting nuts and seeds is discouraged... but Pumpkin seeds can be hard to eat otherwise, so go ahead! They're freshest in the fall, so focus on adding them to your diet during that time!
• Bake seeds with spices for a healthy and delicious "bar snack" (like these)
• Add to sauteed vegetables
• Add to trail mix
• Add to salads
• Add to oatmeal or granola based cookies
• Try These Recipes Including Pumpkin Seeds:  Wasabi Flavored Pumpkin Seeds /  Cajun Barbecue Pumpkin Seeds
• Add Pumpkin Seeds to These Recipes: Trail Mix / Healthy Upside-Down Pumpkin Pie /  Pumpkin & Pine Nut Sage Orzo Risotto

Credits: Image Pumpkin Seeds

Whole Wheat Flax Waffles/Pancakes

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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!).

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