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The eagerly awaited SYMPLY TOO GOOD TO BE TRUE 6 will be released and available to purchase at all good newsagencies Aus..
Come and join Annette at the following events: Friday, 6 August 2010 11am - 12pm SYMPLY TOO GOOD TO BE TRUE ..
Book 6 released on Friday 6th August!! Join us at the launch!
26-Jul-2010The eagerly awaited SYMPLY TOO GOOD TO BE TRUE 6 will be released and available to purchase at all good newsagencies Aus..
Upcoming Appearances - August
21-Jul-2010Come and join Annette at the following events: Friday, 6 August 2010 11am - 12pm SYMPLY TOO GOOD TO BE TRUE ..
The Facts on Nuts
Having a healthy diet filled with a wide variety of food is the perfect way to better health. One healthy choice that is jam packed with goodness are nuts, yet are often disregarded on a diet plan due to their high fat content. I can’t sing the praises of nuts enough as they really are a little pocket of goodness, the secret is to only have small handfuls which can be a real challenge due to their more-ish taste. On average a 20-30g serve (about a small handful) is ideal but if you are very active you may be able to have a little more. The best way to enjoy nuts is to have as natural as possible or dry roasted. Here are some facts that you might not know about the most popular nuts:
ALMONDS - My favourite nut of all, which can be used in many ways in both sweet and savoury dishes. They are an alkalising and antioxidant nut which is loaded with lots of Vitamin E, a great choice for those who want to maintain good heart health and perfect as a snack or to give more energy when flagging. Almonds, whether raw or dry roasted, are tasty nuts that are packed full of nutrients. Both versions contain healthy fats that help reduce bad cholesterol levels, helping with blood pressure and keeping your heart healthy.
CASHEWS - Are a great addition to either a stir-fry or salad and are commonly used in Indian dishes where they ground this soft nut into a paste and add to a sauce. Cashews also go well in baking recipes. Have you ever wondered why cashews, which I might add are one of my favourites, are never sold in their shell? Interesting enough, this is because the nut is surrounded by a double shell that contains a caustic phenolic resin, called urushiol which can potentially irritate skin and contains a toxin that is also found in poison ivy! The good news is that cashews contain lots of magnesium which women can often be low in, but just keep in mind that a handful of cashews is about 15 and make sure you don’t overeat these delicious nuts as the fat count can be quite high if you do, as with all nuts.
MACADAMIA NUTS - Are fabulous in cooking especially in biscuits, desserts, slices and salads. They are a nut that brims with healthy monounsaturated fats so make an ideal addition to a salad or dish especially for vegetarians and have been found to help reduce blood cholesterol as well.
WALNUTS - Contain the highest source of natural plant omega 3s and a great choice for those wanting good heart health. A new study has found walnuts contain more and better antioxidants that protect your heart, with a handful of walnuts containing almost twice as much antioxidants than any other common nuts. Another great thing about walnuts is they are usually eaten raw.
BRAZIL NUTS - Are an excellent source of selenium which is a vital mineral and antioxidant that may help prevent heart disease, as well as magnesium and zinc, so quite a power packed nut. Go well with good quality chocolate and baked goods.
PISTACHIOS - For those who enjoy these tasty little green nuts, they are highly beneficial with a variety of minerals, vitamins and nutrients. They are an excellent source of B6, manganese, copper, potassium and magnesium, and have very high antioxidant capacity. Like with all nuts, avoid the salted variety and go for as fresh and natural as possible.
HAZELNUTS - Are an excellent source of protein and fibre as well as vitamin E and B vitamins including folate. They are also packed full of potassium, calcium and magnesium which help maintain a healthy blood pressure.
PECANS - Like all nuts, pecans are high in calories and polyunsaturated fat (a good fat) and should be eaten in moderation in place of high fat foods, rather than in addition to them. Pecans contain high levels of zinc and B1, and are a good source of vitamin E and antioxidants.
PINE NUTS - Despite their name, pine nuts (or pine kernels) are not actually nuts but they are seeds of pine trees. They contain high levels of protein and good fats, and are filled with highly beneficial amino acids. With many other nutritious vitamin and mineral components, throw a handful of pine nuts in your salad and reap the benefits.
PEANUTS - Actually come from the legume family (related to chickpeas, lentils and other beans) rather than the nut family. Peanuts contain high levels of monounsaturated fat (the good type), vitamin E, niacin and folate. Definitely best eaten as fresh as possible and raw or dry roasted, rather than roasted and/or salted. So avoid those bowls of salted peanuts at parties!
RAW, DRY ROASTED OR ROASTED NUTS? Nuts enjoyed in moderation in as close to their natural state as possible is the way to go. Raw or dry roasted (and unsalted) are the best nuts to eat for nutritional benefits. For example, both raw and dry roasted almonds have 165 calories and the same fat content for each 28g serving. However, almonds roasted with oil can increase calorie content. Nuts roasted with oil will usually be labelled "roasted" (and are usually salted too), whereas nuts roasted without added oil are classified as "dry roasted" and are preferable. Keep in mind that the heat from roasting nuts does generally reduce the quality of their antioxidant benefits.
ALLERGIC TO NUTS? If you are allergic to nuts and want to find good alternatives to this nutritious food group, then look for foods that have amounts of healthy fat (poly or mono unsaturated), high protein and fibre content as well as antioxidants, vitamins and minerals. Some good replacements to a handful of nuts would include 8 large olives, 2 tablespoons of avocado or 1 tablespoon of pumpkin seeds or sunflower seeds.
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