Dr. Doyle if I can't eat cakes, cookies, pies, ice cream, crackers, and all the great tasting stuff that has made me fat and miserable over the years, what do you expect me to eat?!
Now that is a great question I hear all the time from my patients. One of the greatest snacks you can enjoy everyday would be a small handful of nuts and seeds, always raw. They are excellent food source-high in protein and provide you with a healthy kind of fat that your body requires. Nuts and seeds raise our good cholesterol levels and contain essential vitamins, fiber, vital nutrients and antioxidants.
In 1996 the Iowa women's health study found that women who ate nuts 4 or 5 times a week were 40% less likely to die of heart disease. The Harvard school of Pub. Health and Loma Linda University in California found the same. The Physicians Health Study in 2002 determined that men who consumed nuts 2 or more times per week had a noticeably reduced risk of sudden cardiac death. The Purdue University study in Indiana found that when people added 1 to 2 ounces of nuts a day to their diets, they did not gain weight. Contrary to popular belief. Another study involving women conducted at Harvard school of Pub. health reported that there was a 30% reduced risk of type II diabetes in women who ate 5 or more 1 ounce servings of nuts per week, as compared with women rarely or never ate nuts.
Moderation is always the key, a typical serving of nuts is 1 ounce and generally will contain between 160 to 200 calories and 13 to 20 g of fat, but remember this is a good fat that our body needs. I would recommend that you avoid the peanut which is actually a legume or in the bean family and is considered a starch and not in the healthy category as are raw nuts and seeds. Raw sunflower seeds are a powerhouse of vitamins and minerals, a one ounce serving or 2 tablespoons is a healthy snack. Pumpkin seeds, just a 1/4-cup, have twice as much omega-3s as a 4 oz. serving of salmon. Include brazil nuts, almonds, walnuts, pecans, yes, its ok to go nuts over these healthy natural food choices. But remember, moderation the key, don't pig out on the nuts and seeds, just a snack or throw them in with your salad, so good for you. Until next time, Dr. Mark Doyle.
Dr. Doyle's clinic is located in downtown Bellevue, he specializes in the treatment of chronic pain and stubborn weight loss. He is also a certified Hypnotherapist registered with the state of Wash. He is a member of the American Board of Clinical Hypnotherapy and a member of the Wash State Chiropractic Association. He has practiced in Wash State for 37 years and has great skill.
Now that is a great question I hear all the time from my patients. One of the greatest snacks you can enjoy everyday would be a small handful of nuts and seeds, always raw. They are excellent food source-high in protein and provide you with a healthy kind of fat that your body requires. Nuts and seeds raise our good cholesterol levels and contain essential vitamins, fiber, vital nutrients and antioxidants.
In 1996 the Iowa women's health study found that women who ate nuts 4 or 5 times a week were 40% less likely to die of heart disease. The Harvard school of Pub. Health and Loma Linda University in California found the same. The Physicians Health Study in 2002 determined that men who consumed nuts 2 or more times per week had a noticeably reduced risk of sudden cardiac death. The Purdue University study in Indiana found that when people added 1 to 2 ounces of nuts a day to their diets, they did not gain weight. Contrary to popular belief. Another study involving women conducted at Harvard school of Pub. health reported that there was a 30% reduced risk of type II diabetes in women who ate 5 or more 1 ounce servings of nuts per week, as compared with women rarely or never ate nuts.
Moderation is always the key, a typical serving of nuts is 1 ounce and generally will contain between 160 to 200 calories and 13 to 20 g of fat, but remember this is a good fat that our body needs. I would recommend that you avoid the peanut which is actually a legume or in the bean family and is considered a starch and not in the healthy category as are raw nuts and seeds. Raw sunflower seeds are a powerhouse of vitamins and minerals, a one ounce serving or 2 tablespoons is a healthy snack. Pumpkin seeds, just a 1/4-cup, have twice as much omega-3s as a 4 oz. serving of salmon. Include brazil nuts, almonds, walnuts, pecans, yes, its ok to go nuts over these healthy natural food choices. But remember, moderation the key, don't pig out on the nuts and seeds, just a snack or throw them in with your salad, so good for you. Until next time, Dr. Mark Doyle.
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