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Stay Strong!

Why We’re Nuts About Walnuts

There are so many wonderful nuts out there to choose from; pistachios, peanuts, Brazil nuts, almonds…and the list goes on. Research on the benefits of different nuts and our health are prevalent. One nut most recommended for incorporating into your diet is the walnut.

A tree nut, the walnut, once shelled, has a waxy outer layer that most remove due to it’s bitterness BUT 90% of the phenols are found in this portion. Phenolic acids are simple molecules, which are easily absorbed in the human systems and offer a host of anti-aging benefits. Apart from making the cells stronger and decay-resistant, the most important phenolic acids anti-aging benefits relate to reducing anti-oxidant activity and preventing growth of abnormal cells.

The Nutty Pharmacy

• May lower breast cancer risk¹
• Improves critical thinking²
• Great source of Omega 3’s
• Benefits of phytochemicals
• Highest level of antioxidants over other nuts
• Promotes heart health and prevents diabetes³
• Help manage stress and blood pressure⁴
• Fights prostate cancer⁵
• High protein: 1 ounce contains 4g protein

Many of us are concerned that nuts are too high in fat and in turn will make us fat! Well, that’s not necessarily the case. While we should watch serving sizes for most foods, nuts included, a one-ounce amount equals 7 shelled walnuts or 14 halves and can provide significant benefits.  Consider that, instead of popping pills for vitamins, we can pop a few nuts which can satisfy the snacking urge with a healthy, nutritious food-vitamin.

Plain and Simple
Remember when purchasing nuts to always choose RAW.  Avoid salted nuts and flavored versions that are almost always are enhanced with MSG and prepared with added oils. Most nuts are highly perishable, so check the dates on packages and/or smell and taste-test bulk nuts to check for freshness.  Nuts should be stored in airtight containers and can be kept in the fridge or freezer for up to six months.

From East to West
The English walnut originated thousands of years ago in India and currently 38% of all walnuts are grown in the U.S. with the majority coming from California. China is the largest commercial producer of walnuts with about 360,000 tons produced per year.  You can grow your own tree and save a lot on walnut purchases, but the harvesting and shelling is labor intensive, so buying bulk and freezing is often the best option.

Walnut Oil
You can jazz up your salads dressing and add flavor to fish or other dishes with walnut oil. Look for unrefined oil, and it’s best used uncooked or in cold sauces, as can become bitter when cooked. Rich in antioxidants and an excellent source of essential fatty acids you can reap the benefits of whole walnuts in oil form. A 35 gram serving provides the same nutritional benefits as 50 grams of raw walnuts.

Some great recipes:

• Mediterranean Lentil Salad
• No bake Apple Walnut Tart
• Healthy Caesar Salad

1. http://www.naturalnews.com/033841_walnuts_breast_cancer.html
2. http://www.naturalnews.com/033721_walnuts_brain_function.html
3. http://www.naturalnews.com/030131_almonds_heart_health.html
4. http://www.naturalnews.com/029955_walnuts_blood_pressure.html
5. http://www.naturalnews.com/031026_prostate_cancer_prevention.html

If you like award-winning historical fiction…

The Everlasting High Protein Grain

Cultivated as a grain for over 7,000 years, on a large scale in ancient Mexico, Guatemala, and Peru, Amaranth, after the Greek word for everlasting, was grown as a crop in the US starting in the 70’s. Grown on only a few thousand acres in the US every year in states such as Iowa, Nebraska, Missouri, North Dakota and Long Island NY, amaranth can be found in both in processed foods, such as cereals, breakfast bars, crackers, and cookies, and also as amaranth flour and whole grain. Amaranth contains building block amino acids, is high in fiber and lysine, low in saturated fat, and has a protein content ranging from 12%-17%. The amaranth grain can be popped or flaked, and works well in mixes with the flours of other grains.

The highest protein gluten-free grain
Amaranth contains more protein than any other gluten free grain with 9 grams of protein per cooked cup in the form of beneficial amino acids good for brain cell development.  This is good news for those with gluten sensitivities, but there’s more. High in calcium, iron, magnesium, manganese, vitamin E, vitamin B6, riboflavin, niacin, pantothenic acid, folate, potassium, zinc, copper, selenium and phosphorus, one cup of this nutritious grain provides 29% of the recommended daily amount of iron, 12% of calcium, and 105% RDA of manganese. Amaranth has also shown potential as a cholesterol-lowering whole grain in several studies conducted over the past 14 years.¹

The amaranth options
Similar to the high-protein quinoa, though smoother in texture when cooked, amaranth can add healthy and versatile gluten-free grain to your meals.

Simmer: simmer to a porridge-like consistency (1.5 c liquid to .5 c amaranth = 1.5 cups cooked) Bring contents to a boil, reduce heat and simmer uncovered for about 20 minutes, don’t overcook or it will congeal. Add your favorite hot cereal toppings.

Pop: toast a tablespoon of seeds on a hot dry skillet continually shaking until the seeds pop, and add to anything for a touch of healthy crisps.

Thicken:  Add a few tablespoons to a soup or stew to take advantage of its gelatinous quality. 

via www.yumuniverse.com, unpopped amaranth on the left, popped on the right.

Explore more amaranth:

• Popped Amaranth Crunch
• Apricot Amaranth Muffins
• Amaranth Tabouli
• Amaranth Pudding
• Amaranth Stir-Fry

Additional amaranth products and recipes:

• Arrowhead Mills

• Bob’s Red Mill
• NatureBake / Dave’s Killer Bread

• Silver Hills Bakery

1. http://www.wholegrainscouncil.org/whole-grains-101/health-benefits-of-amaranth

Crossing the finish line… it’s all in your head

Tags: 10k, 5k, running

Beginning in January of this year, I said I would start training for a 10K race!

Deciding to do it

I have always said that I am not a runner.  Then in 2011 I thought to myself – why not?!  Why not just try it?  So I started on the treadmill and got a little farther each time.  I actually ended up running 3 different 5K races that spring!  For 2012 I wanted to push myself and logically a 10K would be the next step.  It did seem a little daunting to me – 6.2 miles… all at once?!  But I didn’t let that phase me.

Prepping for it

I have been training for my first 10K race since the beginning of the year (2012). I found a great 12-week program on the Nike+ website and have stuck to it every step of the way.  Besides 4x a week running, I have been keeping my fitness balanced with Upper Body & Core workouts from the My Gym Trainer Book (#2 – Intermediate).  I also try to get in some good Yoga sessions at least twice a week to keep my body feeling good … it’s like a reward for your muscles & mind, all in one! :^)

Doing it

Race Day had finally arrived!  All of the miles and hours I had put in practicing & training for this moment now didn’t seem to be in vain.  Most of my training was done solo and strangely enough, being around all of these other runners made this the easiest run so far!  There was a great ‘we’re all in this together’ feel to the race.  We cheered each other on and we all pounded the pavement together with the same goal in mind – to reach our finish line.  This was actually the first time in my 3 months of training that I have ran 6 miles without stopping for a breather.  This was race day, there are no breaks, there are no short-cuts, and no quitting.

Afterwards – How I feel

After the training, the long hours on the treadmill or the park trails, I am grateful for the experience. I find that I now have a better mindset to get through things.  I’m sure you’ve heard the phrase “Mind Over Matter”, this is so true about running… after you build your endurance (and remember how to breathe) it really is all in your head.  Even with your favorite bust-it-out music playing in your earphones while you run – it’s a mind game.  You have to keep your brain occupied the entire race.  You have conversations running through your mind, and trust me – for the one hour that I was running, I couldn’t tell you all the stuff that went through my head!  But quitting (or slowing down) never crossed my mind.

I’m so glad I set this goal for myself – and reached it!! I can’t wait for my next goal and the journey it will take to reach it.

From me to you

If I can tell you one thing that will help or even inspire you in your fitness journey – It’s all in your head.  Tell yourself you’re going to get it done, tell yourself you – will – not – quit, tell yourself there is a finish line… and when you finish, you’ll have a feeling that no one but yourself can give you — accomplishment.

Fit Apps! Try ‘em!

Tags: Apps

There are thousands of apps available to enhance your workouts and improve your nutritional efforts. Below are some of the higher rated apps in iTunes that you might want to check out.

For Weight Training:

A Whole Grain You Need to Know About… that Isn’t A Grain!

Tags: Nutrition

Confused? So were we! We thought buckwheat was a grain because it’s generally classified as a grain and used as flour. Related to rhubarb and sorrel, buckwheat is actually a seed fruit that can yield a plethora of health benefits!

The name buckwheat is said to come from the Anglo-Saxon words boc (beech), and whoet (wheat), because the seed resembles a small beechnut and is similar in size to a wheat kernel. Typically, buckwheat is milled into flour using special equipment due to its unusual shape, and often is most commonly used in North America for those buckwheat pancakes you may have heard of J. Buckwheat that is not ground is referred to as groats or kasha.

Flavonoid Armies

When you eat fresh fruits and vegetables, you’re getting more than any ingredient label would disclose: armies of little yellow Pacmen known as flavonoids flood your system. Like the old Pacman video game, these bright yellow flavonoids made up of phytonutrients (non-vitamin nutrients) gobble up the bad guy free radicals. These belong to the antioxidant army and flavonoids soldiers fight to lower your cholesterol and blood pressure by maintaining blood flow and regulating platelets.

Wealthy Buckwheat

In general, buckwheat groats are rich in magnesium, iron, copper, zinc, manganese, phosphorus, B vitamins, dietary fiber, 8 essential amino acids, are a source of high quality protein and even contain omega 3 oils!  So when choosing flour, organic whole-groat buckwheat flour is a good and healthy choice.

Gluten Free

For those needing non-allergenic options, buckwheat kasha is a gluten free food, so those that have sensitivities to gluten or have celiac disease can enjoy this powerhouse food.

How Can I Eat Buckwheat?
Below are a few ideas to jump start your creativity when using buckwheat!

Slurp It:  Soba noodles, made of buckwheat flour, can be used in a variety of hot and cold dishes, for when you must have noodles, though keep all processed foods to a minimum to keep health to a maximum.
Try this: Vegetarian Soba Noodle Soup

Bake It:  A gluten-free substitute for other flours; just remember the taste and texture may be different, so be patient and experiment.  As always, you can find lots of recipes online, so go with the healthier options.
Try these Buckwheat-Quinoa Biscuits

Boil It:  cook buckwheat like you would oatmeal! Or blend with oatmeal!
Try this Buckwheat, Oatmeal and Amaranth Hot Cereal

Blend It:  Blend into your smoothies with fruit and protein powder for a hearty and nutrient packed beverage.
Try this Berry Buckwheat Smoovie

Flip It: Use cooked buckwheat in turkey, veggie or meatballs to add flavor and filling.
Try this Sweet Potato and Kasha Burgers

Toss It: add grain like texture to salads using seasonings, herbs and spices!
Try this Lentil and Buckwheat salad recipe! 

Love It: Like It…?  Let us know what you think and how you prepared it.

1. http://jn.nutrition.org/content/141/9/1583.abstract 2011 American Society for Nutrition

YOU!

Tags: motivation, quotes