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Frequent Nut Comsumption can Help to Prevent Diabetes and Stabilize Glucose levels.

pistachio.jpg

Frequent Nut Consumption Can Help to Prevent Diabetes and Improve Blood Glucose Control

 

This year, the WHO, ( World Health Organization) is focusing on diabetes in order to increase awareness about its rise and staggering burden and consequences, in particular in low-and middle-income countries. The International Nut & Dried Fruit Council (INC) wants to raise awareness about the importance of nuts in the treatment and prevention of this disease.

 

Cyril Kendall, PhD at the department of Nutritional Sciences at the University of Toronto, explains that this increase of prevalence is linked to our changing lifestyle. “We are becoming less active and our diet is becoming overly processed. This unhealthy diet not only increases blood glucose levels but it also leads to an increase in body weight which further increases the risk of developing diabetes”. Kendall, who has been studying the relation of nut consumption and diabetes, says that “based on the current scientific evidence, nuts may play an important role in improving the risk factors for this disease. Population studies have shown that frequent nut consumption is inversely associated to diabetes development and clinical studies indicate that nuts can help to improve blood glucose control in diabetes”.

 

In fact, nut consumption has been associated with beneficial effects on glucose and insulin levels, according to the latest studies about the relationship between nut intake and type 2 diabetes (T2D). The PREDIMED study concluded that the results of two Mediterranean Diet groups which added extra virgin olive oil and nuts reduced the risk to suffer diabetes by 52%. In addition, researchers at the Human Nutrition Unit, from Rovira i Virgili University, have proven that the intake of two ounces (57 g) of pistachios per day has a significant effect: it decreases fasting glucose, and favors insulin and the homeostasis model assessment of insulin resistance. Also, researchers at the Shih-Chien University and the Chang Gung University of Science and Tech (Taiwan), have shown that 60 g/day almond consumption improved glycemic control in patients with T2D.

 

Currently, about 400 million people (more than 5% of the world’s population) have T2D. It is estimated that by 2035 there will be almost 600 million people living with T2D and almost 900 million people with pre-diabetes, a silent state associated with a high risk of several deadly conditions including T2D, heart disease, hypertension, strokes and early death.

 

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Dr Anne Sullivan

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Almonds Reduce Belly Fat with recipe

almondsroasted

 

Almonds Reduce Belly Fat

 

Replacing a high carb snack each day with a handful of almonds ( about 1.5 ounces) reduces belly fat.

 

For 12 weeks, researchers at Penn State University gave overweight volunteers with high cholesterol identical diets, with one exception – one group got a daily snack of almonds while a second group got a banana muffin snack equal in calories.

 

The almond snack reduced total cholesterol, including LDL (bad) cholesterol when compared to the muffin, and also significantly reduced belly fat.

 

Research found that substituting almonds for a high carbohydrate snack improved numerous heart health risk factors, including the new finding that eating almonds reduced belly fat.

 

People with chronic high cholesterol levels, need to be tested for thyroid problems also.  Almonds have been shown to work with thyroid problems also.

 

Gluten Free Honey Roasted Almonds  (Gluten Free, Dairy Free)

 

Ingredients:

2 cups raw whole almonds

1/4 cup sugar (I used evaporated cane juice sugar)

1/2 tsp sea salt

2 Tbsp honey

2 Tbsp water

1 Tbsp coconut oil

 

Directions:

Preheat your oven to 350 degrees F.

Mix the sugar and salt together in a small bowl and set aside.

Rinse the almonds and spread out on a cookie sheet. Bake 12 minutes (stirring every few minutes and watch careful not to burn them.) Set aside.

In a saucepan melt the honey, oil, and water together until it boils. Add the almonds and stir continuously for about 5 minutes.

You can either sprinkle the salt and sugar mixture on top of the almonds or you can stir the almonds into the mixture. Spread the almonds so they are not touching out on wax paper to cool completely. Store in an airtight container for up to 3 weeks.

 

 

 

 

 

If you need assistance in reversing this problem, Health and Wellness Associates is here to help you.

 

Health and Wellness Associates

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Dr. Jay

312-972-WELL

 

HealthWellnessAssociates@gmail.com

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2 Minute Chocolate Almond Mug Cake

2-minute-chocolate-almond-mug-cake

2-Minute Chocolate Almond Mug Cake

 

Ingredients

 

Dry Ingredients

1/4 cup flour (we used white whole wheat)

2 tablespoons unsweetened cocoa powder

2 tablespoons dark chocolate chips

1/4 teaspoon baking powder

Wet ingredients

2 tablespoons honey

1/4 cup milk or unsweetened almond milk

2 tablespoons coconut oil (melt first if solid)

Pinch of kosher or sea salt

1/4 cup slivered almond slices

Filling

1/4 cup natural almond butter

1 teaspoon coconut sugar

Directions

 

Whisk together dry ingredients, except filling ingredients and almonds. Next, whisk together wet ingredients. Fold dry ingredients into and wet. Mix together almond butter and coconut sugar.

 

Add half the chocolate mixture between the mugs, spoon in almond filling, and spread remaining chocolate mixture on top. Sprinkle slivered almonds atop chocolate.

 

Cover with a paper towel and microwave on high for one minute. Check for doneness. If more time is needed, heat for an additional 10-20 seconds. Allow to cool a few minutes before serving. Enjoy!

 

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Homemade Almond MIlk

homemadealmondmilk

 

Homemade Almond Milk

 

INGREDIENTS:

 

1 cup raw almonds

8 cups filtered water, divided

1/4 teaspoon sea salt, divided

1 small date, pitted (omit for Whole30)

INSTRUCTIONS:

 

Place almonds in a bowl with 4 cups of filtered water and 1/8 teaspoon of the salt and soak for 10 hours or overnight.

Drain the nuts and rinse well. Transfer them to a blender and fill with 4 cups filtered water. Add the date and the remaining 1/8 teaspoon salt and puree until smooth.

Strain the milk through a fine-mesh sieve, a nut milk bag, or doubled cheesecloth. Squeeze to remove all of the liquid. Store in the refrigerator for 5 days.

 

Please share with family and loved ones.

As always, contact us for all your healthcare questions and concerns to move you to a healthier life.

 

Health and Wellness Associates

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Almond Snowball Cookies

almondsnowballcookies

Almond Snowball Cookies
Ingredients
2 egg whites
Pinch coarse salt
1/3 cup sugar, eyeball it
1 1/2 cups, about 6 ounces, shredded coconut
1 teaspoon almond extract, eyeball it
1/4 teaspoon grated or ground nutmeg
3 tablespoons all-purpose flour
9 candied red cherries, halved
1/4 cup sliced almonds
Directions
Preheat oven to 350 degrees F.
In a mixing bowl, beat egg whites and salt to soft peaks, then add sugar and beat again until peaks are stiff. Beat in almond flavoring. Using a rubber spatula or wooden spoon, stir in half of the coconut. Sprinkle in the nutmeg and flour, stir, then fold in the remaining coconut.
Using a melon baller or other small scoop, or working with 2 spoons, form 9 “snowballs” a couple of inches apart on each of 2 cookie sheets. Bake snowballs 12 to 15 minutes, until lightly golden. Remove from oven and garnish each snowball with half a cherry and a couple of slivered almonds. Transfer to a rack or serving plate to cool.
*** I would try using rice flour instead of all purpose, or truvia instead if white sugar.

Almonds can stop a Headache

almonds2

Almonds can stop Headaches

Did You Know that Almonds contain the same painkilling

Ingredient plant compounds ( salicylates) as aspirin.

Their vitamin E helps relax tight blood vessels in the

Head; while their magnesium and calcium reduce

Muscle tension. A handful also ups energy and mood,

Since they are loaded with tyrosine, an amino acid that

Releases feel happy dopamine in the brain.

Slimming bonus: Almonds contain fats, but they are the

Healthy unsaturated kind, and they also contain filing protein and

Fibers to keep you satisfied. In fact, Purdue University research

reveals eating about two handfuls daily curbs hunger pangs

without resulting in weight gain. And other research shows

regular nut eaters tend to weigh less overall.

Health and Wellness Associates

312-972-WELL

Almonds Reduce Belly Fat…. and more

almonds

Almonds Reduce Belly Fat

Replacing a high carb snack each day with a handful of almonds ( about 1.5 ounces) reduces belly fat.

For 12 weeks, researchers at Penn State University gave overweight volunteers with high cholesterol identical diets, with one exception – one group got a daily snack of almonds while a second group got a banana muffin snack equal in calories.

The almond snack reduced total cholesterol, including LDL (bad) cholesterol when compared to the muffin, and also significantly reduced belly fat.

Research found that substituting almonds for a high carbohydrate snack improved numerous heart health risk factors, including the new finding that eating almonds reduced belly fat.

People with chronic high cholesterol levels, need to be tested for thyroid problems also. Almonds have been shown to work with thyroid problems also.

If you need assistance in reversing this problem, Health and Wellness Associates is here to help you.

Health and Wellness Associates

312-972-WELL

Nuts and Seeds for a Healthy Weight

nutsandseeds

Nuts and Seeds for a Healthy Weight and a Long Life

 

Nuts and seeds are healthful, natural foods that are full of beneficial nutrients and phytochemicals. Although the myth that nuts and seeds are fattening has persisted, the research suggests that nuts are actually beneficial for weight loss. In any case, it’s not the fat content of a diet that makes it healthy, it’s the nutrient content. And based on their nutrient content, nuts are a health-promoting source of calories.

Nuts and seeds are nutritionally important. Nuts and seeds contain a spectrum of micronutrients including LDL cholesterol-lowering phytosterols; circulation-promoting arginine; minerals, including potassium, calcium, magnesium, and selenium; and antioxidants, including flavonoids, resveratrol, tocopherols (vitamin E), and carotenoids.

Eating nuts and seeds reduces the risk of cardiovascular disease Epidemiological studies have consistently shown that nut consumption is beneficial for heart health. Eating five or more servings of nuts per week is estimated to reduce the risk of coronary heart disease by 35%.1 Eating nuts and seeds protects against sudden cardiac death and reduces cholesterol and inflammation.1-3

Nuts and seeds aid weight loss. Someone who is trying to lose weight should not be trying to avoid nuts; in fact, in obese individuals, adding nuts to the diet aided in weight loss and also improved insulin sensitivity, which could help to prevent or reverse diabetes.4 Nonetheless, nuts should not be eaten to excess. Nuts and seeds are high in nutrients but also high in calories, so they should be eaten with consideration for one’s caloric needs. One ounce daily is usually appropriate for women trying to lose weight and 1.5 – 2 ounces for overweight men. Nuts and seeds of course should be eaten in larger amounts for the slim, highly physically active people who could use the extra calories.

Nut consumption may enhance lifespan. In the Adventist Health Study, a number of lifestyle factors were found to be associated with longevity. Those who had a high level of physical activity, followed a vegetarian diet, and ate nuts frequently lived on average 8 years longer than those who did not share those habits.5 Similarly in the Nurses’ Health Study, nut consumption was identified as a dietary factor associated with reduced risk of death from cardiovascular disease and cancers.6 New research continues to confirm these observations.7

Each nut and seed has a unique nutritional profile that lends unique health benefits:

  • Almonds are rich in antioxidants. In one study, people ate either almonds or a snack with a similar fat profile each day for 4 weeks, and the subjects who ate almonds showed reduced oxidative stress markers.8
  • Walnuts. Diabetics who ate walnuts daily for 8 weeks experienced an enhanced ability of the blood vessels to dilate, indicating better blood pressure regulation.9 There is also evidence that walnuts may protect against breast cancer.10
  • Pistachios and Mediterranean pine nuts have the highest plant sterol content of all the nuts; plant sterols are structurally similar to cholesterol, and help to lower cholesterol levels.11 Pistachios reduce inflammation and oxidative stress as well as cholesterol.12-14
  • Mediterranean pine nuts contain a specific type of fatty acid that has been shown to curb appetite by increasing hormones that produce satiety signals.15
  • Flax, hemp, and chia seeds are extremely rich sources of omega-3 fatty acids, and hemp seeds are especially high in protein, making them a helpful food for athletes.
  • Pumpkin seeds are rich in iron, calcium, and phytochemicals, and may help to prevent prostate cancer.16
  • Sesame seeds have the greatest amount of calcium of any food in the world, and provide abundant amounts of vitamin E and contain a lignan called sesamin; lignan-rich foods may protect against breast cancer.17-19

Nuts and seeds are best eaten raw. Nuts and seeds should be eaten raw or only lightly toasted. Roasting nuts and seeds forms a potentially harmful compound called acrylamide, and reduces the amounts of minerals and amino acids.

Also remember that eating nuts and seeds with leafy greens can enhance the body’s absorption of fat-soluble nutrients from the greens, so a nut-based salad dressing is an excellent way to absorb more nutrients from your salads.20

References:

  1. Kris-Etherton PM, Hu FB, Ros E, et al: The role of tree nuts and peanuts in the prevention of coronary heart disease: multiple potential mechanisms. J Nutr 2008;138:1746S-1751S. 2. Salas-Salvado J, Casas-Agustench P, Murphy MM, et al: The effect of nuts on inflammation. Asia Pac J Clin Nutr 2008;17 Suppl 1:333-336. 3. Ros E: Nuts and novel biomarkers of cardiovascular disease. Am J Clin Nutr 2009;89:1649S-1656S. 4. Rajaram S, Sabate J: Nuts, body weight and insulin resistance. Br J Nutr 2006;96 Suppl 2:S79-86. 5. Fraser GE, Shavlik DJ: Ten years of life: Is it a matter of choice? Arch Intern Med 2001;161:1645-1652. 6. Baer HJ, Glynn RJ, Hu FB, et al: Risk factors for mortality in the nurses’ health study: a competing risks analysis. Am J Epidemiol 2011;173:319-329. 7. Guasch-Ferre M, Bullo M, Martinez-Gonzalez MA, et al: Frequency of nut consumption and mortality risk in the PREDIMED nutrition intervention trial. BMC Med 2013;11:164. 8. Jenkins DJ, Kendall CW, Marchie A, et al: Almonds reduce biomarkers of lipid peroxidation in older hyperlipidemic subjects. J Nutr 2008;138:908-913. 9. Ma Y, Njike VY, Millet J, et al: Effects of walnut consumption on endothelial function in type 2 diabetic subjects: a randomized controlled crossover trial. Diabetes Care 2010;33:227-232. 10.  Eurekalert! Walnuts slow prostate tumors in mice: UC Davis research shows walnuts affect genes related to tumor growth March 22, 2010 edition; 2010. 11. Ellegard LH, Andersson SW, Normen AL, et al: Dietary plant sterols and cholesterol metabolism. Nutr Rev 2007;65:39-45. 12. Kay CD, Gebauer SK, West SG, et al: Pistachios increase serum antioxidants and lower serum oxidized-LDL in hypercholesterolemic adults. J Nutr 2010;140:1093-1098. 13. Kocyigit A, Koylu AA, Keles H: Effects of pistachio nuts consumption on plasma lipid profile and oxidative status in healthy volunteers. Nutrition, metabolism, and cardiovascular diseases : NMCD 2006;16:202-209. 14. Sari I, Baltaci Y, Bagci C, et al: Effect of pistachio diet on lipid parameters, endothelial function, inflammation, and oxidative status: a prospective study. Nutrition 2010;26:399-404. 15. Pasman WJ, Heimerikx J, Rubingh CM, et al: The effect of Korean pine nut oil on in vitro CCK release, on appetite sensations and on gut hormones in post-menopausal overweight women. Lipids in Health and Disease 2008;7:10. 16. Hong H, Kim CS, Maeng S: Effects of pumpkin seed oil and saw palmetto oil in Korean men with symptomatic benign prostatic hyperplasia. Nutr Res Pract 2009;3:323-327. 17. Thompson LU, Chen JM, Li T, et al: Dietary flaxseed alters tumor biological markers in postmenopausal breast cancer. Clin Cancer Res 2005;11:3828-3835. 18. Buck K, Vrieling A, Zaineddin AK, et al: Serum enterolactone and prognosis of postmenopausal breast cancer. J Clin Oncol 2011;29:3730-3738. 19. Higdon J: Lignans. In An Evidence-Based Approach to Dietary Phytochemicals. New York: Thieme; 2006: 155-161 20. Brown MJ, Ferruzzi MG, Nguyen ML, et al: Carotenoid bioavailability is higher from salads ingested with full-fat than with fat-reduced salad dressings as measured with electrochemical detection. Am J Clin Nutr 2004;80:396-403.
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