Tag Archives: healthy fats

Go Nuts With Pistachios

8 Jul

Heap of pistachioThe next time you’re reaching for a snack, skip the chips and grab a handful of Pistachio nuts instead.  Pistachios are a rich source of heart-healthy fats and a number of vitamins and minerals, making them a great snack choice.

a 1-oz. serving of pistachios, about 50 nuts, provides:

  • 160 calories
  • 13 grams of fat (mostly the healthy, unsaturated kind)
  • 8 grams of carbohydrates, including 3 grams of fiber
  • 6 grams of protein

Pistachios are also a rich source of minerals like phosphorus and potassium; and vitamins A, C, and several of the B complex of vitamins.


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Add Hemp to Your Diet

3 Jul

hemp-seed-toasted-blog[1]A few years ago, I discovered hemp seeds.  Hemp seeds come from the same hemp plant renowned for its durable fiber.  They are available in many different forms, including toasted, roasted, and milled.  Hemp seeds contain the perfect balance of essential amino acids for sustaining good health, and an ideal 3:1 ratio of Omega-6 to Omega-3 essential fatty acids.  Hemp seeds also compare favorably to flax seed.

Hemp seeds have a delicious nutty, crunchy taste (I like the hulled hemp seeds best), and can be enjoyed as a snack or added to salads, Greek yogurt, pasta, soup, sauce, and meat.  They taste similar to sunflower seeds and pine nuts.  In addition to a dose of healthy fats, one serving of hemp seeds also boasts an impressive 10 grams of protein.

Hemp seeds are an excellent source of calcium, iron, phosphorus, magnesium, zinc, copper, and manganese.

To learn more about and try hemp seed products, check out my friend Brad Ervin’s company, Hippie Butter (hippiebutter.com or 972-354-4504).  Brad is the CHO (Chief Hemp Officer) at Hippie Butter, and he’d love to hear from you.  Please tell him you were referred by me.


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Eat Your Healthy Fats

15 May

1205-fat[1]When it comes to nutrition, fats get a bad rap (it’s been said that eating fat won’t make you fat any more than eating money will make you rich).  Additionally, a fat-deficient diet can lead to nutrient deficiencies (especially for athletes).

Fat serves many functions in the body, including:

  • Necessary for insulation and protection of internal organs
  • Hormonal regulation
  • Carries fat-soluble vitamins A, D, E, and K
  • Necessary for formation of healthy cell membranes
  • Proper development and functioning of brain and nervous system
  • Promotes feeling of satiety (fullness) following a meal
  • Source of long-term (stored) energy

It is recommended that athletes get 20% of their total calories (or 2/3 of the total fat intake) from healthy — monounsaturated or polyunsaturated — fats, and limit saturated fats to no more than 10% of their total calories (1/3 of total fat intake).

Healthy fat sources include avocado; fish (especially cold-water fish like salmon); almonds, walnuts, peanuts, and cashews; olive oil; coconut and coconut oil; Seeds; olives; peanut butter and other nut butters; low-fat dairy (milk, Greek yogurt, etc.).


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