michael s
(Michael S)
#1
people who chewed 25 to 40 times absorbed more healthy
monounsaturated fats and had higher levels of appetite-suppressing
hormones than those who chewed just 10 times.
Almonds are nutrient-rich: A handful provides half of the vitamin E
you need in a day, 8 percent of the calcium, and 19 percent of your daily
requirement of magnesium—a key component for muscle building.
But don't stop at almonds. Walnuts, pistachios, Brazil nuts, and
pecans also deliver amazing health benefits. No food packs more
selenium than Brazil nuts: 1 ounce has almost 10 times the
recommended dietary allowance. University of Arizona scientists
recently found that selenium may prevent colon cancer in men. Walnuts,
on the other hand, are the only nuts that contain a significant amount of
alpha-linolenic acid, the only type of omega-3 fat that you'll find in
plant-based food. While you're chomping on walnuts, I want you to
consider adding ground flaxseed to your food, which also provides
omega-3s, plus 4 grams of fiber per tablespoon. Although not
technically a nut, flaxseed has a nutty flavor, so you can sprinkle it into
a lot of different recipes, add some to your meat or beans, spoon it over
cereal, or add a tablespoon to a smoothie.
WAYS TO EAT MORE:
ADD CHOPPED ALMONDS to plain peanut butter.
PUT ALMOND SLIVERS on cereal, yogurt, or ice cream.
FOR A POPCORN ALTERNATIVE, try the Tailgate Party Nut Mix recipe on
page 113.
#2: Beans and Legumes
POWER NUTRIENTS: Fiber, protein, iron, folate
FIGHTS AGAINST: Obesity, colon cancer, heart disease, high blood
