Nuts and seeds are tasty and healthy. Just a small handful of mixed nuts and seeds eaten whilst waiting for supper is not only a delicious snack, but that handful may protect you from heart disease, osteoporosis and cancer. You need only eat a small handful because if you eat too many you will pile on the kilos. They can be a very satisfying alternative to a biscuit or a packet of crisps, and not only do they last longer, but the differences is that they are very good for you.
Brazil Nuts: Exceptionally high in selenium, B vitamins, protein and zinc. Helps the cells protect against cancer, heart disease and ageing. Just 2 every day will give you your daily requirement of selenium.
Almonds: Bursting with bone-building calcium.
Sunflower Seeds: A great source of magnesium, which regulates moods and the heartbeat. Also contain vitamin E, good for the skin.
Pistachio: Useful source of vitamins B1 and B6, vitamin E and magnesium, in research they have been linked to reduced risk of heart diseases.
Cashew Nuts: Provide iron and zinc. Good for skin problems including acne.
Pecan Nuts: These delicious nuts are also rich in zinc.
Peanuts: A good source of vitamin B folate which lowers levels of homosysteine, which when raised can lead to heart disease. Some people are allergic to peanuts, and even the smallest quantity can cause death.
These natural sources of vitamins and minerals are also contained in the Permea Plus supplement.
Seeds: Like nuts, they are rich in unsaturated oils and excellent for the skin. Avoid roasted seeds as this may damage the oils they contain.
Add a handful of nuts and seeds to your diet, but remember that they are high in calories, so cut out one unhealthy snack — the nutritional benefits will be huge.
Young children under five years old should not be given nuts in case they choke on them.
Recipe of the Week
Orange Glazed Turkey Breasts
Serves 6
Ingredients
3 teaspoons olive oil
680g turkey breast
3/4 tsp. salt
1/3 tsp. ground black pepper
1/2 cup orange marmalade
3 tbsp red wine vinegar
1 tbsp peeled & grated fresh ginger
1 large navel orange cut into wedges
1 tsp. parsley
Method
Heat oil on medium temperature in a non-stick skillet until hot. Place turkey breasts in skillet and sprinkle with salt and pepper. Cook turkey until slightly browned on the outside and have lost the pink colour on the inside. This will take about 4 minutes on each side. While turkey is cooking, mix marmalade, vinegar and ginger in a small bowl. Add this mixture to the skillet containing the turkey, heat to a boil. Upon reaching the boiling point, your delicious turkey entrée is ready for garnish. Garnish with the orange wedges & parsley to serve.
Ask Alva
For the past 3 weeks I have been taking a brisk 45-minute walk every morning, without any change in my weight. My BMI is 22, but I want to reduce by 5 kilos to 55 kilos. I start my day with breakfast of cereal and skimmed milk, have a hearty lunch, and do not eat in the evenings. So, why is my weight not decreasing? Does yoga exercise help with weight loss? Miles
I think the first thing you need to get straight is that with a BMI of 22, your weight already falls within a normal, healthy weight range. Whilst you could healthily reduce by a further 5 kilos, you must recognize that these last few kilos will be the hardest to shift. Morning exercise is best as it sets you up for the day. Obviously, if you drink more water than necessary, it will not be good for you, but you should always aim to drink 8 glasses a day. Cold water is best, as it may actually help stimulate your fat metabolism. Brisk walking burns approximately 140 calories every 30 minutes. Yoga is great for a calm mind and improving flexibility — burns approximately 120 calories in 30 minutes. But remember that when you exercise, your body only goes into fat-burning mode after the first 20 minutes. Anyone who wants to calculate their own BMI can visit the website www.naturalhealthlines.com where there is a free ready-reckoner that can be downloaded. Alva
For all your weight concerns and questions e-mail Alva Carpenter at:
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