A handful of nuts a day keeps the doctors away

Evidence through studies link nuts and lower risk of coronary heart disease. Studies show that adding nuts to our diets at least 4 times a week shows a 37% reduced risk of coronary heart disease compared to those who never or seldom eat nuts. Each additional serving of nuts per week are associated with an average 8.3% reduced risk of coronary heart disease.


Lower your risk of cardiovascular and coronary heart disease, enjoy a handful (1 ½ oz) of cashews or other nuts, or a tablespoon of nut butter, at least 4 times a week.

Raw Cashew Nuts_7126Cashew Nuts:

Calcium balancing with the help of magnesium in cashew nuts help reduce the frequency of migraine attacks, lowers blood pressure, helps prevent heart attacks, promotes normal sleep patterns in women suffering from menopausal sleep disturbances, and reduces the severity of asthma.

Eating Nuts Lowers Risk of Weight Gain

Although nuts are known to provide a variety of cardio-protective benefits, many avoid eating them for fear of weight gain, but studies show that those who eat nuts at least twice a week are much less likely to gain weight than those who rarely eat nuts.

Cashews have zero cholesterol content!


Cashews destroy bacteria responsible for tooth decay & gum diseases


Cashew Nutritional Profile:

For more info:

Raw vs roasted:

The nuts you buy in the store have generally been roasted, often in oil. Nuts naturally contain little sodium, but commercial manufacturers often add salt to their nuts. If you’re watching your sodium intake purchase unsalted nuts. Also oil-roasted nuts have more calories than raw nuts.

Tip: Roast nuts in the oven on a dry cookie tray (350 f 15 minutes, stirring for an even roast) or in a dry pan on the stove over medium heat, (stirring for an even roast).

Raw nuts are digested more slowly than roasted nuts, and they swell more from stomach fluids, creating a greater feeling of stomach fullness and satisfying hunger longer.

Roasting causes nuts to become more easily and effectively digested, which satisfies hunger more quickly, but for a shorter period of time.

Tip: Mix an equal amount of raw and roasted nuts for your snack!

Roasted Almonds_7125_2Almonds:

Whole Almonds (with Skins) Provide Most Heart Healthy Benefits

New research on almonds add to the growing evidence that eating whole foods is the best way to promote optimal health.

Identified are twenty potent antioxidant flavonoids found in almond skins some of which are well known as major contributors to the health benefits derived from other foods, such as the catechins found in green tea, and naringenin, which is found in grapefruit.

Almond’s Healthy Fats Help You Lose Weight!

Studies show that implementing an almond-enriched low calorie diet can help overweight individuals shed pounds more effectively than a low calorie diet high in complex carbohydrates.

Studies show that after 6 months, those on the almond-enriched diet had greater reductions in weight (-18 vs. -11%), their waistlines (-14 vs. -9%), body fat (-30 vs. -20%), total body water (-8 vs. -1%), and systolic blood pressure (-11 vs. 0%).

Those eating almonds experienced a 62% greater reduction in their weight/BMI (body mass index), 50% greater reduction in waist circumference, and 56% greater reduction in body fat compared to those on the low calorie high carbohydrate diet!

Subjects who had type 1 diabetes, diabetes medication reductions were sustained or further reduced in 96% of those on the almond-enriched diet versus in 50% of those on the complex carbohydrate diet.

Why choosing roasted almonds without oil is a healthy choice:

Because raw almonds have a rigid texture, which makes it harder for the stomach to breakdown during the digestion process, and that a large portion of raw almond tissue is never fully digested. Roasted almonds are digested more easily by the body due to the change in texture, and less almond tissue is lost through the digestion process. Roasted almonds release more nutrients in the body due to their higher digestibility than raw almonds.

Almond Nutritional Profile:

For more info:


Nutritious nut snack combo:

Combine 1/3 raw cashew nuts for a longer burn time with 1/3 home roasted almonds for quick energy without the added commercial oil & 1/3 roasted walnuts!

Recommended nut intake 1.5 oz daily

3Nut Picks

2 ways to roast nuts:

1) toast nuts in a dry skillet on the stove top, stirring occasionally for an even roast.

2) roast nuts in a dry pie pan, casserole dish or cookie sheet oven 350F for about 15 minutes, stirring occasionally for an even roast.

How to incorporate healthy home roasted nuts into your diet:


Salad_7084Toasted nut sprinkles:

As a salad topping, add to pasta, rice or quinoa:

My recipe:

Toast: Chopped walnuts, raw pumpkin and sunflower seeds, dried cranberries. Add hemp hearts when the nuts are toasted and are taken off the heat. Let completely cool & store in an air tight container (a glass pickle or jam jar works perfectly!)



Healthy Heart Granola Bars

Click here for the recipe!


Research shows nutritional benefits of walnuts when consumed in whole form, including the skin.
Antioxidant and anti-inflammatory benefits of walnuts has shown protective against metabolic syndrome, cardiovascular problems, and type 2 diabetes.
Anti-inflammatory and antioxidants also help the decreased risk of certain cancers; including prostate cancer and breast cancer, in relationship to walnut consumption.

The antioxidant properties of walnuts help lower risk of chronic oxidative stress, and the anti-inflammatory properties help lower risk of chronic inflammation, and it is precisely these two types of risk, that, when combined, pose the greatest threat for cancer development. Prostate cancer and breast cancer are the best-studied types of cancer with respect to walnut intake, and their risk has been found to be reduced by fairly large amounts of walnut consumption. (Large in this case means approximately 3 ounces per day.)

Walnut Nutritional Profile:

For more info:

Raw Pumpkin Seed_7127_2Pumpkin Seeds

High in Vitamin E and antioxidants, anti-fungal, anti-viral properties.

Evidence shows of decreased cancer risk in association with pumpkin seed intake.

Why choosing raw pumpkin seeds over roasted is a healthier choice:

Raw pumpkin seeds provide a rich source of fiber, a type of carbohydrate that prevents constipation and benefits digestive health. The seeds also boosts protein intake as each ounce of seeds provides almost 9 grams of nutrients!
High in minerals, pumpkin seeds contain iron, a mineral important to red blood cell function, as well as potassium, phosphorus, zinc and magnesium.

Raw pumpkin seeds also contain more vitamin K than roasted seeds, approximately twice as much as roasted pumpkin seeds.

Pumpkin Seed Nutritional Profile:

For more info:

Raw Sunflower Seed_7130Sunflower Seeds

High in magnesium which helps reduce the severity of asthma, lower high blood pressure, and prevent migraine headaches, as well as reducing the risk of heart attack and stroke.

Calm Your Nerves, Muscles and Blood Vessels with Sunflower Seeds

Magnesium is also necessary for healthy bones and energy production.
As magnesium counterbalances calcium it helps to regulate nerve and muscle tone.
Magnesium keeps our nerves, blood vessels and muscles relaxed.
Insufficient magnesium can thus contribute to high blood pressure, muscle spasms (including spasms of the heart muscle or the spasms of the airways symptomatic of asthma), migraine headaches, muscle cramps, tension, soreness and fatigue.

Sunflower Seed Nutritional Profile:



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