Skinny Bitch_ Ultimate Everyday Cookbook - Kim Barnouin [33]
BEAT DEPRESSION: Individuals with higher levels of omega-3s are generally happier, and are less likely to experience mild depression.
FEED THE BRAIN: Docosahexaenoic acid (DHA), a major component of omega-3 fatty acids, helps build and repair brain cells to improve memory. Experts have also found that an omega-3 deficiency can lead to other cognitive problems, including Attention Deficit Hyperactivity Disorder (ADHD).
FIGHT INFLAMMATION: Though inflammation serves an essential purpose in treating infection and injury, it is the culprit behind a handful of other life-threatening problems, including increased risk of heart disease, asthma, diabetes, rheumatoid arthritis, thyroid disease, and inflammatory bowel disease. Omega-3s act as nature’s own anti-inflammatories, helping to control and limit the destruction it can cause.88
All this research tells us something. Getting well acquainted with our “good” fats and omega-3s could ensure us a longer, happier, healthier life. But, for us non-fish eaters, this means tapping into the healing powers of healthy nuts and oils. Watch the benefits crack open.
THE SKINNY: NUTS & SEEDS
Nuts and Seeds That Act as Natural Disease Fighters
Girl, start poppin’ those kernels in your mouth like you’re storing for the winter. Despite freak-outs that nuts pack extra calories and fats that make us prime candidates for Weight Watchers, the opposite is actually true. Research, like the Physicians’ Follow-Up Study, has found that the unsaturated fats in these babies are actually body fat inhibitors and may help aid in weight loss. Because they take the place of more traditional protein sources, nuts and seeds actually reduce saturated fat and calories in the body for a well-balanced overall diet.
Aside from being a leading source of omega-3’s, nuts bathe in protein, fiber, antioxidants, and phytonutrients. Prominent studies, including the Nurses’ Healthy Study, the Iowa Women’s Health Study, and the Adventist Study, have actually linked eating nuts to a 30- to 50-percent lower risk of heart disease and heart attack. Why? Experts suggest that arginine, an amino acid responsible for protecting the inner lining of arterial walls, might just be the hero in this story.89
Nuts and seeds are the ultimate simple, healthy snack for the girl on-the-go who wants to avoid fast food like an ex-boyfriend. Opt for unsalted and raw, and just store them in mini Tupperware containers or paper bags for a quick pick-me-up during the workday. You can also toss them in cereals, yogurts, smoothies, stir-fries, and salads for an extra boost of health benefits.
To gain the health benefits offered from our hard-shelled friends, you actually don’t have to go overboard either. A one-ounce serving (or five ounces per week) does the trick.
To Soak or Not To Soak? The Lowdown on Soaking Nuts and Seeds
It may sound nuts, but soaking nuts and seeds can enhance the nutrients and minerals you absorb from these little guys. Raw nuts and seeds contain enzyme inhibitors, which protect the food until its nutrient content is where it should be for adequate growth. Once proper conditions are met—sun, rain, wind—nature takes its course, allowing for the inhibitors and toxins to be naturally removed. Make sense? When you soak nuts and seeds, you take on the role of Mother Nature.
Follow this set of simple rules to get ‘em wet:
STEP ONE: Look for raw, organic nuts and seeds, and fill a glass or stainless-steel bowl with clean, fresh water. Skip the plastics since they have been known to contain BPAs (Bisphenol-A), an icky chemical used in plastics. Rinse the seeds before you get rolling.
STEP TWO: Soak. Rinse. Repeat. Place the nuts and seeds in the bowl and cover with a paper towel or washcloth. How long you soak depends on the nut and seed (see below).
Drain and rinse two or three times, making sure you rinse until the water drains clear.
EXTRA CREDIT If you want to get fancy, you