- I have been a teacher of fitness and health for thirty years. In 1989 I was certified for personal training with the National Acadamy of Sports Medicine. I had a gym in Santa Barbara for eight years. Co-owned and created a spinning bike company which manufactured bikes for five years. Also I have worked with nutrition companies for twenty years. Along with many wonderful non famous people I have trained many celebrities, and members of the Royal Family. My own athletic past consists of long distance running, long distance cycling, cross country skiing, down hill skiing, rollerblading, hiking, sand running, track work, and weight training. I have authored two fitness columns in local papers, and have been writing this blog since January 2010.
Monday, May 10, 2010
Healthy Benefits to Eating Nuts
Did you know that eating nuts can help you to be healthy? Its true, they are very beneficial for good health. Nuts do have the reputation for being high in fat and calories, but it is not the kind of fat that causes heart disease.
In fact, studies show that women who eat nuts at least four times a week, have a 40% lower risk of developing heart disease. Other studies show that when men eat nuts two or more times a week they reduce their risk of sudden cardiac death. What a great way to ensure better health.
Nuts have fiber which is good for your digestion; antioxidants which is good for your immune system; plant sterols which are good for lowering cholesterol; and omega 3 fats which is good for keeping your cholesterol low and a variety of other health benefits.
It is a good idea to limit the intake of nuts to 1 to 2 oz per day since they are very high in calories and even though they have the good fat in them, it is still fat and must be limited to avoid getting fat.
Almonds are good source of protein and are high in antioxidants, magnesium, potassium, calcium, iron, and vitamin E. Eating a handful of almonds a day can help keep your cholesterol at healthy levels and can also help to reduce your hunger cravings.
Cashew's are a significant source of iron, magnesium, phosphorus, zinc, and selenium. This will help to promote healthy teeth, bones, digestion, and metabolism. All from eating a handful of nuts!
Brazil nuts were studied at the University of Illinois and have been found to play a vital role in preventing breast cancer. They have high amounts of selenium in them and scientists believe that this could be the reason for it. Selenium is a powerful antioxidant and can help with free radical damage.
Peanuts are also healthy for you if eaten in moderation. Some people have allergies to nuts, especially peanuts. If you have this allergy then peanuts, or all nuts, are not for you.
If you can eat peanuts, they make for a good snack. Because they are also high in fat, it is best to eat small amounts to avoid getting fat. Over 70% of peanuts are fat, 14% are carbohydrates, and 15% comes from protein.
Peanut butter was created by a doctor in the late 1800's to be able to provide a protein source to his patients that had difficulty digesting protein, or did not have the teeth to be able to chew meats. Peanut butter is more easily digested than meat protein, and obviously easier to chew.
So when you need a snack, or are feeling hungry, grab a handful of nuts to satisfy your craving. You will be getting a lot of health benefits while enjoying a tasty treat. After writing this blog, I am off to buy a couple of bags of nuts to snack on....what a great way to do something healthy for myself.....hope you do too!