Dr. Tim Says....
We know now that nuts and seeds are really good for you. So much research has now shown that they're a great choice in everything from snacks to being used as part of recipes. One important study shows that nuts added to a Mediterranean Diet made a huge difference in developing metabolic syndrome (Arch Intern Med 2008: 168; 2449 - 2458). Do keep in mind that nuts are considered fats and are higher in calories. Even so, the types of fat are so much better for you since most are low in saturated fat and high in unsaturated fats.
In another study of folks already on a Mediterranean diet, those who added walnuts to their diet had an additional 4% decrease in total cholesterol. Eating 3 ounces of almonds per day for 9 weeks had a as much as a 10% drop in cholesterol. To make it even better nuts and seeds are chock full of antioxidants and Vitamin E as well as magnesium, copper, monounsaturated fat, plant sterols, protein and fiber.
While a lot of the studies are funded by industry groups like the California Walnut Commission, much of it is excellent research and the conclusions are pretty compelling. There may be some possibility that almonds are better than walnuts and walnuts are better than cashews or peanuts, but I don't believe that we have as much information about this as we need to. Eat what you like. Raw may be better than roasted and certainly eating your nuts unsalted is likely to be better for you. Nut and Seed Choices
I love the smokiness of paprika and this sauce of peppers and paprika is so lovely with the sweetness of the braised shallots. Big, rich flavors in a healthy dish that's low in fat, saturated fat and sodium.
This recipe is low in sodium and safe for Coumadin (warfarin) users. It is also gluten-free (provided the ingredients used are gluten-free) and lactose-free. Those with GERD / Acid Reflux should avoid it, as it contains multiple GERD triggers.
A Healthy Pregnancy
Can I continue to eat a vegetarian diet during pregnancy?
Yes, you can. Here are some guidelines.
eatTHISdiet for Coumadin Users: