healthy eating

A-Z HEALTH

hazelnut3.jpg

H-H-HAZELNUTS

hazelnuts

In the nut family, hazelnuts contain the highest of vitamin E content, are 65% unsaturated fat, and are a good source of protein. They are high in most minerals; calcium, magnesium, manganese, iron, copper and potassium, zinc and selenium, and have a good B vitamin content.

So how are hazelnuts good for you? Lets start with fiber. You know, the gut loving, quality-life giving element of food we have all come to love, accept and understand. Fibre, in review, helps with our bowel transit times, helps keep the intestinal tract clean and clear, and improves overall digestion.  When digestion is functioning at full capacity, so can all other body systems be.

Vitamin E is a skin loving vitamin. Not just the skin on your face. Yes, it's great for the complexion. It's also good for tissue in the body such as cardiac muscle. Yes, hazelnuts are heart healthy! Vitamin E is also a powerful antioxidant helping our bodies combat free radicals. Our cells in our blood stream and walls of our blood vessels need protection from free radicals. Vitamin E, found in hazelnuts can help with this task, thus contributing to overall health.

The calcium found in these nuts are supportive to bone health, and strong teeth. Other minerals, such as zinc and selenium are supportive to thyroid health. Magnesium, can help relax muscle tension and aid sleep. The iron source is great for men and women, and should be loved by vegetarians as an alternative to meat.

Hazelnuts have a good source of B vitamins for those looking for new sources. B vitamins are the "anti stress" relief many of us are looking for.

Protein, healthy fat and fibre, all contribute to healthy growth and maintenance of tissues during all stages of life. So the next time you are thinking about fueling up on nuts, throw some hazels in the mix!

 

Mindful Eating & Digestion

9602cc55b4eb5624e62f0de18ecec707

Mindful eating means that when, where, how, and with whom we eat with is important. Our parasympathetic division of the nervous system has some control over how well we digest food. If we are stressed, or eating on the go, not enjoying the company, and not allowing our body to "rest and digest," our digestive system becomes impaired.

Emotions. Emotions effect digestion just as stress does. It is best not to eat in times of emotional upset. This can be difficult for many of us, but when digestion is impaired due to stress, we cannot assimilate nutrients, and symptoms can begin to occur.

Chew your food well. Chewing it and breaking down food as much as possible relieves stress on the digestive tract. We have digestive juices in our mouths to aid in the breakdown process, so really take your time with this step.

Gratitude and having a reflective state of mind at each meal goes a long way with food, as does visualizing the good things that the nutrients are doing in our body. Slowing down is key.

Optimal digestion can enrich your life in ways such as weight management, improved mood, clear train of thought, consistent bowel movements, skin health, increased energy and vitality, and much more.

3be096369dbeea991e06f6f1734ebcfc

[  AUTHOR : Lise Marie-Johnson  ]

Esme Holistic Nutrition The information on this site is provided for educational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease.

[ Recipe ] : Weekend Glow Kale Salad

74ead662b0d7def1fa6783e471c73b3a

Kale, kale kale ... you are probably  just as tired of hearing about this trendy green as I am.

I get it - it's good for us. I've tried really hard to jump on this band-wagon but I'd just rather have spinach or arugula. I can't help it.

However, I found this recipe on Oh She Glows not long ago & I must say - it may have transformed my relationship with the superfood.

Weekend Glow Kale Salad Yield: 4 servings

Ingredients: 1/2 large head of kale (about 4-6 cups) 1 cup finely chopped red onion 1/2 red bell pepper 1/2-3/4 cup chopped carrot (2 small carrots) 1 English cucumber (2 cups chopped halves) 1 avocado, chopped 1 & 1/4 cup chopped grape tomatoes (or other variety) 1/2 cup mixed raisins and Goji berries 1/4 cup hemp seed 1/3 cup chopped walnuts

Dressing: 1 batch of Lightened Up tahini-Lemon Dressing ( Recipe HERE ) Your desired fresh or dried herbs

Directions: 1. Chop vegetables and mix in a large mixing bowl. Reserve hemp seed and walnuts for sprinkling on top. 2. Make your Lightened Up tahini-Lemon Dressing in a food processor and process until smooth. 3. Tear the leaves off of the kale and rip into bite-sized pieces. Wash and dry kale leaves. 4. Mix the vegetables, kale leaves, and full batch of dressing (3/4-1 cup) in large bowl until thoroughly combined. 5. Place in fridge to ‘marinate’ for 10-15 minutes. Serves 4. Keeps in fridge in a sealed container for 1 day.

4c7992518f14b6f7b995424018805ad2

 

To make this salad, gather as many superfoods that you like:

Cucumber (great for skin!) Grape tomatoes Red onion Raisins & goji berries (antioxidants) Walnuts (Rich in omega 3 fatty acids) Hemp Seeds (high in protein) Carrot (great for eyes and skin) Avocado Red Pepper

For Angela's full post & recipe for this delicious dish - visit Oh She Glows HERE

[  AUTHOR : Bekah Glass   ]