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Saturday, August 6, 2011

Nuts& Sausage...

So these are just some Random Foods that I've eaten the last few days!

I took some Summer Squash and with some olive lightly fried them and then added a chicken sausage link chopped up on top smothered in some pasta sauce! Around 200calories...that's it and about 15min to make! excuses people! Get creative and eat well!

Next is my plate of nuts...I did NOT get to even eat half of kids ate most of it on me! But I love this favorite snack of mine!

My New Fave Nut is the Brazil Nut! Health benefits of Brazil nuts
■Brazil nuts are high in calories, contains good quantities of vitamins, anti-oxidants and minerals. The nuts in-fact have been staple diet of Amazonians.

■100 g of brazil nuts provide about 656 calories. Their high caloric content is because of their fats. However, the nuts are especially rich in mono-unsaturated fatty acids (MUFA) like palmitoleic acid (16:1) and oleic acid (18:1) that helps to lower LDL or "bad cholesterol" and increase HDL or "good cholesterol" in the blood. Research studies suggest that Mediterranean diet which is rich in monounsaturated fatty acids helps to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.

■Brazil nuts contain exceptionally high levels of selenium. 100 g nuts provide about 1917 mcg of selenium and 3485% of recommended daily intake making them as highest natural source of this mineral. Selenium is an important cofactor for anti-oxidant enzyme glutathione peroxidase. Just 1-2 brazil nut a day provides enough of this trace element. Adequate selenium foods in the diet help prevent coronary artery disease, liver cirrhosis and cancers.
■The nuts are also very good source of vitamin E; contain about 7.87 mg per 100 g (about 52% of RDA). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen free radicals.

■Furthermore, like almonds and pinenuts, brazil nuts are free from gluten and therefore are one of the popular ingredient in the preparation of gluten free food formulas. These formula preparations are in fact healthy alternatives in people with wheat food allergy and celiac disease.

■In addition cream nuts are excellent source of B-complex group of vitamins such as thiamin (51% of RDA per 100 g), riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates. These vitamins functions as co-factors for enzymes during cellular substrate metabolism.

■In addition to selenium, they contain very good levels of other minerals such as copper, magnesium, manganese, potassium, calcium, iron, phosphorus and zinc. Copper helps prevent anemia and bone weakness (osteoporosis). Manganese is an all important co-factor for antioxidant enzyme superoxide dismutase.

Lastly I made a quick pizza for lunch! 100 calorie high fiber english muffin, toasted with tblsp of sauce, slice of tomato and 1oz lowfat cheese!
Right around 200cals! Get creative if you want and add veggies!

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