Dr. Tim Says….
[This article is part of The Real World Diet Coaching Program, an ongoing series on The How and Why of Eating Healthy. Read the whole series to date.]
We know now that nuts and seeds are really good for you. One important study shows that nuts added to a Mediterranean Diet made a huge difference in developing metabolic syndrome. Do keep in mind that nuts are considered fats and are higher in calories. Even so, the types of fat are so much better for you, since most are low in saturated fat and high in unsaturated fats.
In another study of folks already on a Mediterranean diet, those who added walnuts to their diet had an additional 4% decrease in total cholesterol. In another, those who ate 3 ounces of almonds per day for 9 weeks had as much as a 10% drop in cholesterol. To make it even better, nuts and seeds are chock full of antioxidants and Vitamin E as well as magnesium, copper, plant sterols, protein and fiber. Your New Pantry: Nut and Seed Choices
Featured Recipe
Chicken Vindaloo
I love Indian food and this dish is so easy. It is a single pot and all of about ten minutes prep and active cooking time. For all its simplicity, this recipe is full of flavor and at the same time is so great for you. Full of fiber but less than 500 mg sodium in a serving, this is the perfect weeknight meal.
If you like your food spicier, add a bit more cayenne pepper. This version is a bit toned down, so don’t hesitate to add more, 1/8 teaspoon at a time.
This recipe is safe for Coumadin (warfarin) users, is low in sodium, and is gluten- and lactose-free. Those with GERD / Acid Reflux should avoid it.
