| HEALTHY SNACKS LOOK AFTER YOUR HEALTH WHILE YOU'RE ON THE GO |
Incorporating simple healthy habits into your daily routine can yield great health benefits. Instead of eating unhealthy foods during your morning break or lunch hour (such as donuts, coffee, pastries and hamburgers!) why not sample some delicious health snacks? The great thing about health foods is that they are light but filling and provide loads of nutrients, increased energy and mental alertness.
By giving your body power packed nutrients, you won't feel tired at the end of each day or worn out at the end of the week!
blueberries
Delicious Nuts!
Yummy, healthy, nuts make great snack foods. They are easy to carry around and can be eaten any time of day. Nuts are especially good for heart health as they lower cholesterol and help to thin the blood and prevent blood clots. They contain lots of arginine which increases nitric oxide in the blood. This improves blood circulation, reduces the risk of blood clots and makes arteries more flexible. Snacking on walnuts, almonds, Brazilian nuts, cashews, hazelnuts, macadamias, peanuts,
almonds pecans, pine nuts, pistachios and walnuts not only satisfies your appetite (they make you
feel (full) but they provide the following nutrients:
Protein, calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese, selenium, vitamin C, thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, folate, choline, vitamin B12, vitamin A, vitamin K, vitamin E (tocoperol alpha, tocopherol beta, tocopherol gamma, tocopherol delta), carotenoids (carotene beta, carotenen alpha, cryptoxanthin beta, lutein and zeaxanthin), linoleic acid and linolenic acid (essential fatty acids), protein, carbohydrates, fibre, monosaturated and polysaturated fats. Eat Nuts in Moderation
pine nuts
Some nuts contain higher amounts of saturated fats (unhealthy fats) than others so nuts with the least amounts of saturated fats should be eaten, although all nuts can be enjoyed from time to time. To avoid high saturated fat content the best choices are almonds, hazelnuts, pine nuts, pecans and peanuts. Whenever eating nuts, make sure they do not contain added sugar or salt which counteracts their health boosting properties. Just a handful of nuts provide a lot of nutrients and are quite
pistachios filling so you can monitor your fat intake.
Using Nuts and Nut Oils in Salads and for Cooking ...Nut oils in addition to vegetable oils can be used for cooking or salads as they are good sources of omega-3 fatty acids and vitamin E.
Walnut oil is highest in omega-3s. Nut oils contain saturated as well as unsaturated fats. Consider using nut oils in homemade salad dressing or in cooking. When cooking with nut oils, remember that they respond differently to heat than vegetable oils. Nut oil, if overheated, can become bitter. Just like with nuts, use nut oil in walnuts moderation to restrict overall calorie and fat intake.
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Nutrient Rich Seeds! Flaxseeds or Linseeds - Rich in Omega 3 and Alpha-linolenic AcidThe
benefits of omega 3 and alpha-linolenic acid are well known. Omega 3
fatty acids prevent heart disease and complications associated with a
heart attack. Omega 3 EFA’s improve cardiac risk factors, and help
prevent coronary heart disease (CHD. They normalize lipid levels, lower
blood pressure and improve glucose metabolism. People who take omega 3 fatty acids are at a much lower risk of developing a heart condition than those who don't. Omega 3’s have anti-inflammatory properties and are essential for good brain function
including the regulation of hormones which affect mood. Rheumatoid
arthritis, depression, autism, and many other conditions may be
improved by taking omega 3 EFA’s. They are necessary for growth and development, especially in the development of nervous tissue, and may improve cognitive function and emotional health. Omega 3 is also used by the body to form membranes surrounding each of our trillions of cells. Omega oils consist of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). DHA is mostly concentrated in the brain and retina. How Omega 3 Reduces Cravings for Fatty Foods Studies on Omega 3 EPA at the University of Atlanta show that essential fatty acids slow down the rate of digestion of fats. Fats remain in the stomach longer and are released into the intestines much more slowly than a low fat meal. As a result, sugars are assimilated into the blood stream at a much slower rate and blood glucose levels remain stable instead of peaking (after a fatty meal) and then dropping (which causes cravings for more fatty foods and carbohydrates). The effect of Omega 3 on blood glucose levels dramatically reduces cravings for fatty foods. |
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Other
vital nutrients in flaxseeds or linseeds are iron, B-group vitamins,
vitamin E, carotene, magnesium, calcium, sulphur, potassium,
phosphorous, manganese, silicon, copper, nickel, molybdenum, chromium,
and cobalt.
The soluble fibre in flaxseeds lower cholesterol levels and stabilizes blood sugar while the insoluble fibre helps to provide bulk to speed up the elimination of waste matter. It also helps with bowel cleansing and reduces the risk of bowel cancer.
Fibre enhances the body’s ability to utilise vital nutrients (for digestion and absorption as nutrients can pass through the digestive system without being fully absorbed). Flaxseeds also contain 75 to 800 times more isoflavones or lignans than 66 other plants and are especially good for cardiovascular health and reducing the risk of cancer, osteoporosis, and menopausal symptoms.
The soluble fibre in flaxseeds lower cholesterol levels and stabilizes blood sugar while the insoluble fibre helps to provide bulk to speed up the elimination of waste matter. It also helps with bowel cleansing and reduces the risk of bowel cancer.
Fibre enhances the body’s ability to utilise vital nutrients (for digestion and absorption as nutrients can pass through the digestive system without being fully absorbed). Flaxseeds also contain 75 to 800 times more isoflavones or lignans than 66 other plants and are especially good for cardiovascular health and reducing the risk of cancer, osteoporosis, and menopausal symptoms.
Pumpkin Seeds
Pumpkin seeds are known as a ‘superfood’ because of their concentrated, high nutrient content. Eating a moderate amount a day is good for optimum health. They are particularly good for prostate health as they are rich in zinc and omega 3 fatty acids. They also contain amino acids, glycine, glutamic acid, protein, iron, phosphorus, vitamin C, potassium and beta carotene. They are also low in calories and contain healthy oils. Pumpkin seeds contain properties which enhance immune system function and have been used to treat urinary tract infections. They are especially tasty when roasted. They support the function of the immune system, assist prostate health and help lower cholesterol levels. Fifty grams of pumpkin seeds a day provides a third of an adult's zinc requirements but are also high in calories and should be eaten in moderation.
Sunflower Seeds
Sunflower seeds provide a wide array of nutrients as they are rich in vitamin B1, vitamin E, manganese, magnesium, copper, trytophan, selenium, phosphorus, vitamin B5, folate. They are anti-inflammatories and reduce the risk of atherosclerosis or the scarring or hardening of arteries and contain phytosterols (compounds in plants that are similar to 'good' cholesterol - HDL) which reduce 'bad' cholesterol (LDL). Sunflower seeds are also good for healthy nerve and muscle function due to their high magnesium content. Magnesium is essential for energy production and bone health. Selenium is essential for detoxification of cells and tissues as well as cancer prevention. It acts as a progenitor of glutathione perioxidase, a powerfu antioxidant which is utilised by the liver to counteract and eliminate toxic molecules in the body. A quarter cup of sunflower seeds a day is enough to provide essential nutrients for good health especially when eating other nuts.
Sesame Seeds
Sesame seeds are high in iron, vitamin B1, zinc, copper, magnesium, manganese, calcium, amino acids, trytophan, phosphorus, phytic acid, dietary fibre and are low in calories. Sesame Seeds have the highest total phytosterol content (400-413 mg per 100 grams), followed by sunflower seeds (270-289 mg/100 g) and pumpkin seeds (265 mg/100 g).They stimulate blood circulation, protect against free radicals (toxins which cause cell damage, mutation and death) aid digestion and enhance the central nervous system. They are good for organ health as they contain nutrients that benefit the liver, kidneys, spleen and stomach. They are also very good for prostate health as they are high in zinc.
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Fruits and Vegetables
Make fruits and veggies a part of your daily snack routine. Your body will feel the difference. Easy snack foods consist of:
apples oranges
clementines bananas
watermelon slices cherries
blackberries peaches
strawberries raspberries
grapes pineapple slices
sharon fruit papaya slices
Kiwi etc.
Snack on fruits that you like in order to form a habit of eating fruits daily.
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