It IS time for you to go Nuts; and not about the weather!! It’s time to get a little nutty about those crunchy, tasty little morsels that we tend to avoid because we think there are toooo many of the dreaded calories!!

So why should you go Nuts!

Saving your own life doesn't get much easier than this: Eat a handful of peanuts or almonds, walnuts, or Brazil nuts, if you prefer. Why? It's all about the good fats.

Researchers examined the eating habits of 25 000 people, looking for a relationship between the consumption of 65 different foods and good health. Only one food came out a winner: nuts. People who ate nuts five or more times a week were half as likely to suffer a heart attack or die of heart disease than people who rarely or never ate nuts. This benefit was experienced regardless of age, weight, and activity level. Another study found that women who ate nuts more than two times a week reduced their heart disease risk by 60%.

Why do high-fat nuts appear to be so healthful? First, most of the fats in nuts are mono- and polyunsaturated, and both types seem to protect against heart disease. Second, nuts are high in fibre, vitamin E, and other important factors. Walnuts were found to be especially rich in alpha-acid, which converts to omega-3 fatty acids. The omega-3's, also found in fish oil, are known to be helpful in many diseases. Nut protein is high in the amino acid arginine, a substance that can inhibit blood clotting and protect arteries from injury.

Nuts are easy. They don’t require cooking or preparing. They are portable and even found in vending machines. And they go well with everything from breakfast to dinner!

v      Add nuts to your morning meal.

v      Make your own trail mix with your favorite nuts, dried fruits (apricots, cranberries, raisins), and a higher fiber cereal (shredded wheat, Kashi Heart to Heart cereal, Cheerios, etc.).

v      Mix some nuts into your pasta dishes. Try adding walnuts to your pasta tossed with olive oil, fresh basil, and tomatoes. Also try using peanut butter as a sauce, tossed with penne pasta, roasted butternut squash, eggplant, and shallots.

v      Add nuts to side dishes. Try brown rice, raisins, and hazelnuts. Or add pine nuts to your couscous, with feta cheese and sun-dried tomatoes. Add almonds to your green beans, or hazelnuts to your sauteed spinach.

v      Mix finely chopped nuts with an equal amount of seasoned breadcrumbs to coat your fish or chicken with flavor before baking, broiling, or grilling.

v      Stir nuts into your stir-fry dishes. Cashews and peanuts work well. Also try adding some peanut butter to create a thicker stir-fry sauce.

v      Add nuts to your favorite chicken salad recipe. Spice up your chicken salad with curry powder, grapes, and almonds. Or try chicken salad with apples and walnuts.

v      Try whipping up an almond smoothie. Put a handful of nuts in a blender with some milk, ice, vanilla or almond extract, and a sweetener of your choice. Blend well. Make it thick, freeze it, and eat it like ice cream.

Make yours a fit and healthy heart!! Go nuts!!  Then get up and get going!!

Deb