Delicious Walnut Health Benefits: Advantages for Brain, Heart, Fertility

By Jobee Knight 

Walnuts are perhaps the most famous tree nut of all and have been named the "Healthiest of all Nuts". They are rich in plant-based fats and are a good source of the B-vitamins and many minerals. Even though walnuts are one of the easiest foods to eat, they are also a powerful weapon against chronic diseases. Walnuts can be eaten by the handful as a snack, or in salads, soups, vegetable dishes, baked goods or smoothies.

Due to their uniquely high amounts of healthy fats and potent plant chemicals, recent studies are publishing evidence that walnuts can reduce brain stress, lower cholesterol, increase fertility in men, reduce inflammation, lower the risk of diabetes, strengthen the immune system, and help with insomnia because of the natural melatonin they contain.

Supporting the claim that walnuts are the healthiest nut is a recent study from the journal "Food and Function". The researchers evaluated nine types of raw and roasted nuts and they found walnuts to contain the highest levels and quality of antioxidants. An "antioxidant" is a substance in food or vitamins that neutralizes the harmful effects of oxygen in the body. These "oxidative" effects contribute to aging and disease.

English walnuts offer powerful benefits to brain health. A study called "Role of Walnuts in Maintaining Brain Health with Age" was published in the Journal of Nutrition. The researchers wrote that walnuts not only reduce the inflammatory load on brain cells, but they also improve communication and connection between the brain cells themselves - helping to maintain good brain health with increasing age.

For a healthy heart and long life, walnuts have been shown to decrease the risk of cardiovascular disease and also extend life spans in general. Walnuts contain the amino acid l-arginine, which offers protective benefits for the heart. A quarter cup of walnuts contains about 1,130 milligrams of l-arginine. The American Journal of Clinical Nutrition reviewed 13 heart studies and found that the people eating walnuts benefited from a significant decrease in overall cholesterol and had major benefits in the quantity of antioxidants available to them.

Walnuts have been proven to improve fertility and reproductive health. The medical journal "Biology of Reproduction" conducted a study of 117 healthy men and found that eating around a half-cup of walnuts each day produced an increase in healthy fats in the bloodstream and greatly improved the health and vitality of sperm.

Walnuts can be a good sleep inducing food. Russel Reiter, Ph.D., a professor of cellular biology at the University of Texas says, "Relatively few foods have been examined for their melatonin content. Our studies demonstrate that walnuts contain melatonin, that it is absorbed when it is eaten, and that it improves our ability to resist oxidative stress caused by toxic molecules."

Eating walnuts regularly can be a delicious and simple way to prevent disease and take advantage of their many health benefits.

Jobee Knight is President of Nutrition Breakthroughs. She has written nutrition articles and provided effective natural remedies since 2001. These remedies include the natural sleep aids and joint and pain relief products made by Nutrition Breakthroughs

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Summer Party Favors, Foods, and Drinks Ideas

By Calli D Santos

For most people, summer is all about fun, parties, and vacation. Due to the scorching heat of the sun, the beach is the most popular summer destination all over the world. The beach is a perfect venue for summer weddings, parties, and activities because of the sea breeze and the cool water that can relieve us from the hot temperature brought by the season.

Since we all love summer parties, here are some party and wedding favors, accessories, foods and drinks perfect for the season:

Summer Party favors and Accessories

Flip-Flop Favors - flip flop party favors can easily be found everywhere. They may come in different forms like luggage tags, candles, or place-card holders. Whether you hold a party at the beach or not, flip-flops are always chic and trendy all year round.

Sailboats - Sailboats are often used as beach wedding favors. They may be in the form of a candle, place-card holders, bottle stoppers, etc. Mini sailboats are great beach party and wedding favors and accessories because they create an open sea ambiance.

Seashells & Starfishes- Aren't we fond of collecting seashells and starfishes at the shore? We are all fascinated by these sea creatures so it would be understandable if we include them in our beach parties. They are not only ideal as party and wedding favors but also as decorations.

Summer Foods

Edible Party and Wedding Favors - Did you know that you can have edible favors for your wedding or parties? Cookies, cupcakes, and candies are some common examples. They can have special decorations and designs to make them personalized wedding favors.

Barbecue - Barbecues are a real treat during summer. It is always fun to grill some barbecues at the backyard, beach, or at the park. Grilled Recipes - Grilled recipes can also be cooked together with barbecues. Grilled seafood would be a perfect match for your beach-themed party.

Ice Cream - Ice cream is definitely a summer favorite. So don't forget to include them in your summer party menu.

Salad - Fruit salads would be a healthy treat for your guests. But you can also serve all kinds of salads for your summer party.

Summer Drinks

Coolers - Quench your guests' thirst with summer coolers. Choose some fruit flavors for everyone to love! Smoothies - Smoothies are a perfect treat during summer. Add some jellies to make them more delicious and fun to quench.

Lemonades - Lemon-based drinks are everyone's favorite so make sure that you have enough supply for all your guests.

Frozen Margaritas - Parties never run out of alcoholic beverages. Frozen margaritas in any flavor would be a delectable treat for everyone.

Summer Punch - Summer parties won't be complete without a punch. So treat everyone, regardless of age, with a healthy summer punch.

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Benefits of Mango

By Divna Zlokapa  

Facts About Mango

Tropical climate, with its long dry season suits mango even though there are isolated cases of the fruit being grown successfully in Europe. It is seasonal fruit that is believed to be originating from the sub-Himalayas. Some documents indicate that mango was around 4000 or more years ago!

"The king of the fruit" by all means deserves the title. Mango is nutritionally rich fruit with an incredible fragrance, flavor, sweetness levels, texture and taste that tends to capture taste buds of even the most choosy and prominent flavor seekers. Flavour is pleasant and rich: the fruit tastes sweet but the high water content is providing the balancing act. Quality mango fruit features sweetness and creaminess with good balance of water and fibrous content. With such versatility, mango is a perfect addition to fruit creams, raw ice creams, nut yogurts, raw desserts, raw chocolates, fruit and other salads as well as smoothies, breakfast muesli and shakes. This is not where the story ends. This is where it actually begins.

Mango For Health

Mango contains an incredible array of health building nutrients. It is rich in B vitamins. Anti-oxidant vitamins A and C are present in remarkable quantities. Alkaline minerals such as potassium and magnesium are found in mangoes, so are copper and iron. Being rich in iron, mango is suitable for individuals with iron deficiencies, such as anemia.

Mango is an alkaline fruit that is rich in organic water, numerous other anti-oxidants and phyto hormones, dietary fiber and so on.

Valuable anti-oxidant vitamins such as vitamin A, C alongside remarkable phyto nutrients content attribute to considerable free radicals fighting and anti cancer properties.

Despite rich sweet flavor, mango has low GI factor of 45-55 and GI factor of 8. It is suitable for type 2 diabetics but the diabetics are advised to consume no more than one mango a day.

As an alkaline substance that is rich in organic water, electrolytes, living enzymes, phyto nutrients and other health restoring nutrients, mango is an excellent digestive and detoxifying agent.

So called mango latex allergy especially with raw, unripe mangoes is common in some sensitive individuals. Immediate reactions may include itchiness at the corners of the mouth, lips, and at the tip of the tongue. That allergy is not present if consuming ripen mango.

Mango For Skin

Being vitamin, mineral and anti-oxidant rich, mango comes with potent skin anti aging properties. The simplest way to use it is by rubbing the fresh remains of mango flesh, left on the stone on our face and neck. Turn the stone so that the edge of it faces your face and rub it gently all over the face and the neck, avoiding the eyes. Repeat 2-3 minutes later, leave for another 2 minutes then rinse off. This is wonderful natural skin tonic, with skin regenerating and protective properties.

Mango In The Kitchen

What can be made using mango in the kitchen? Mango is ideal for fruit salads, fruit shakes, fruit creams, fruit yogurts, smoothies, fruit cake creams or for making raw fruit cakes including a simple fruit crumble (recipe supplied), for making mango chutney or for drying it and storing to use for fruit compotes or as sweetener and so on.

How to cut mango? Peel the mango thinly first. Cut lengthwise, about ½ cm from the middle, making sure not to cut into the seed. Cut both sides, with the seed remaining in the middle, untouched. Put the two large halves of mango aside and cut around the central seed to remove remaining flesh.

Mango On a Hot Summer Day

Due to its sweetness and water content, mango can be used for preparation of delicious summer coolers. Some ideas could be as follows:

· In a mix with plain yogurt in 1:1 ratio, with addition of a few finely chopped fresh mint leaves, mango creates true refreshing creamy snack on a hot summer day;

· Mango juice with added lime juice can be frozen and added to flavor and cool drinking water;

· One peeled mango and 2 glasses of fine ice, blended in high power blender make a fantastic refreshing fruit shake.

Delightful Raw Mango Crumble Recipe

Ingredients (base):

4 large sweet ripe mangoes, peeled and cubed

2 tbsp roughly chopped almonds

1tsp finely chopped mint leaves

generous squeeze of lime or lemon juice

Preparation:Spread cubed mangoes over a glass dish (approx 24cmx16cm). Sprinkle with chopped almonds and chopped mint. Squeeze lime juice over the mixture and leave in the fridge while you prepare crumble topping.

Ingredients (crumble topping):

1½ cups ground almonds or cashews

½ cup finely desiccated coconut

¼ tsp ground nutmeg

½ cup raw coconut butter

1/2 tsp stevia in 3 tbsp water (or 2 tbsp raw organic agave nectar)

pinch of sea salt to enhance flavour of other ingredients

Preparation: Mix dry ingredients first: ground almonds, desiccated coconut, nutmeg and salt. Add coconut butter and stevia combined with water (or agave nectar) and mix thoroughly with fingers to form crumble. Sprinkle over the fruit and refrigerate for further 2hrs.

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Gluten-Free Millet Is Not Just for the Birds

By Margie King

You might be vaguely familiar with whole grain millet. It's easily confused with the great French realist painter, Jean Francois Millet, who had many grain themes in his masterpieces, including "The Gleaners," which you may remember from eighth grade art history class. This millet, however, is a small grain-like seed that is often the main ingredient in bird feed but, as you might expect, is not just for the birds.

Millet is an ancient grain originating in Northern Africa, some say, while others claim China. In any event, it is believed that millet was introduced into the United States in the late 1800's and was competitive with corn as a grain source for humans until it fell out of favor and was relegated to use primarily as livestock and bird feed.

Because it is gluten free, easily digested and rich in nutrients, millet is making a slow comeback in the American diet.

Gluten is a protein found in wheat which many people cannot digest, particularly those diagnosed with celiac disease. Symptoms of gluten intolerance may include diarrhea, flatulence, bloating and fatigue. Millet is a good alternative source of whole grains both for those with gluten intolerance and those wanting to increase fiber in their diet.

In addition to insoluble fiber, millet is a rich source of B vitamins, folate, magnesium and potassium, among other nutrients. Because it is so small, millet cooks fairly quickly compared to some other whole grains.

It can be prepared in many different ways including simply boiled like brown rice or cooked like a rice pilaf. It can also be served as a sweet, creamy morning porridge by simmering leftover millet with milk, diced apple or pear, and honey or maple syrup.

Try this quick and easy recipe for a millet pilaf.

Millet Pilaf Recipe

Place one cup of millet into a pan and toast over low heat until slightly brown. Don't overdo it.

Remove from the pan and sauté 3 cups of chopped vegetables (your choice of any colorful combination of onions, celery, carrots, bell peppers, etc.) in 2 tablespoons of extra virgin olive oil for several minutes. Add salt and pepper to taste.

Add back the millet and 2 cups of vegetable stock. Cover and let simmer for 20 to 30 minutes until the liquid is absorbed.

Fluff the millet with a fork. Serve and enjoy.

If you have leftovers, make a delicious salad using any rice, pasta or quinoa salad recipe.

Margie King is a certified holistic health coach, Wharton M.B.A. and former corporate attorney. Margie leads workshops on nutrition, conducts healthy cooking classes, and offers individual and group health and nutrition coaching to women and busy professionals.

For more information and to access her free webinars, check out Margie's website: http://www.NourishingMenopause.com

Read more of Margie's articles as the National Nutrition Examiner here: http://www.examiner.com/nutrition-in-national/margie-king

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