Health Begins in the Kitchen

Sonoma County, CA. ~ Oc- casionally you'll hear some- one promoting a food that could improve your health and possibly extend your life but often it's not something you would want to eat everyday. Cholorella and spir- ulina come to mind. Or, it's not

something you have easy ac- cess to like goji berries, for ex- ample. But a 30-year Har- vard study revealed that plain old, easy-to- find nuts can help you live longer. In one of the largest


of its kind, 119,000 men and


were tracked and the results were astound- ing. Over the 30 year study pe- riod, people who ate just a handful of nuts (about 1/4 cup or an ounce) each day were 20% less likely to die from any cause, had a 29% reduc- tion in deaths from heart dis- ease, and an 11% reduction in deaths from cancer. Even those who only ate nuts once a week were 11% less likely to die from any cause. If a phar- maceutical drug had results like this, it would be a block- buster!

More recent studies are fo- cusing on the role nut con- sumption has on brain health, memory improvement, higher performance

tests, as well as dementia and Alzheimer’s. In a study done

with mice with Alzheimer’s disease, eating the human equivalent of 1 to 1.5oz of walnuts daily for 10 months showed improvement in mo- tor

coordination, learning

ability, memory, and anxious behavior. By the end of the study, the mice performed as well as those without the dis- ease. A number of human studies showed that regular consump- tion of walnuts and other nuts showed

Food • Cooking • Recipes & The Culinary World Tere's a great

Recipe by Dr. Joanne Mumola Williams

Go Nuts for Nuts – You’ll Live Longer and Healthier!

because they are so filling and satisfying. So eating a hand- ful of nuts a day not only im- proves your chances of living longer and healthier but it can also keep your slimmer. To take advantage of the

many health benefits of nuts, eat a variety of them. Wal- nuts provide omega-3 fatty acids, Brazil nuts are rich in selenium, almonds are high in vitamin E, pistachios provide vitamin B6, macadamia nuts and pecans are rich in man- ganese as are most other nuts. So mix it up and get a wide variety of nutrients! Make a large mix- ture of your favorite raw, unsalted nuts. Add in a few dry roasted and salted ones for extra flavor if you’d like.

* Keep them

stored in the re- frigerator, prefer- able in a glass jar.

• Serve them as an appetizer

when guests arrive.

• Put an ounce in every- one's lunchbox.

t he im -

proved ability to draw conclu- sions in college students, bet- ter working memory in older adults, and the strengthening of brainwave frequencies as- sociated with memory and learning. Despite these amazing ben-

on cognitive

efits, many people avoid nuts for fear of gaining weight. Although nuts are high in calories due to their large fat content, a study found that regular nut eaters were found to be more slender than those who didn't eat nuts, perhaps

• Keep a bowl of mixed nuts out on the counter for family "grazing". • Sprinkle nuts on top of green salads,

fruit salads, grain dishes, desserts, and more.

Here’s a simple recipe for a nutritious nut medley.

Nut Medley Vegan, Gluten Free [makes 24 (1/4-cup) servings]

1 cup English walnuts 1 cup shelled pistachios 1 cup pecan halves

Crazy people don't sit around wondering if they're nuts. ~ Jake Gyllenhaal UPBEAT TIMES, INC. • AUGUST 2019 • Pg 29

1 cup cashews 1 cup almonds 1 cup Brazil nuts

Mix all ingredients together and store in a glass jar. Re- frigerate until needed. Enjoy a serving a day!

Nutrition: Per serving: 188 calories, 17 g total fat, 2 g saturated fat, 505 mg omega-3 and 5,692 mg omega-6 fatty acids, 0 mg cholesterol, 5 g protein, 6 g carbohydrates, 3 g dietary fi- ber, and 1 mg sodium (sodium will be higher if you mix in some salted nuts).

metaphor that one of my doctors uses: If a fish is

swimming in a dirty tank and it gets sick, do you take it to the vet and amputate the fin? No, you

clean the water. So, I cleaned up my system. By eating

organic raw greens, nuts and healthy

fats, I am flooding my body with

enzymes, vitamins

and oxygen. Kris Carr

Summer Fun Cool Classics

Frozen Mocha Espresso Shake made with ice cream!

Organic fruit smoothie... YES! YES! YES!


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