Fitness4Her

Women's Fitness

Get Nutty About Your Diet

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Almonds, cashews, pecans, pine nuts and walnuts are just a few of the nuts that should be part of your daily diet. It is suggested that a couple of handfuls each day will help to lower cholesterol and attribute to your longevity. Nuts are tasty and a fantastic way to satisfy the need to munch without adding a load of empty calories. Remember to pack a sack of nuts to take with you as you go on errands, family outings or even for a pedicure. Add nuts to salads, cereal, desserts and main dishes. Crushed nuts are wonderful on fish and chicken or used as the crust for your favorite pie. There are numerous ways to include nuts in your diet and with the benefits they provide you will want to make them a staple in your diet.

Almonds are high in fiber and rich in vitamin E, a powerful antioxidant. Almonds help to lower blood sugar and reduce weight. Studies have shown almonds raise levels of good bacteria in the gut that boosts the body’s immune system.

Cashews can make you smarter. Cashews are rich in magnesium, which helps improve memory function. These nuts also contain high amounts of zinc and iron essential to the body’s immune system. Eating cashews can also improve eyesight.

Pecans are high in oleic acid, antioxidants, dietary fiber, vitamins and minerals. They are great crushed, halved or whole. Pecans promote digestive health, improve heart functions and build healthy bones and teeth. High in calcium, magnesium, copper and iron and helps to reduce inflammation and reduce blood pressure.

Pine Nuts give you energy. Pine nuts are a very good source of vitamins, minerals and nutrients. They are a heart healthy snack that helps to reduce cholesterol and help you lose weight when combined with a healthy diet and exercise. They are higher in calories than many nuts but are high in vitamin E and are gluten free. Pine nuts are an excellent source of vitamin B-complex, which helps to improve the body’s metabolism.

Walnuts contain a large amount of antioxidants and rich in Omega-3s, which fight inflammation. Eating walnuts may help to reduce the risk of breast cancer and prostate cancer. The skin in particular is high in phenolic acids, tannins and flavonoids. Add these to your fruit salad, chicken salad or munch on a handful as a snack. Nuts are high in calories but the benefits make them a must for a healthy, well-balanced diet.

Sesame Orange Roughy

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My husband and I enjoyed this at a restaurant in South Florida and I mimicked the recipe until it tasted just right. I love to imitate our favorite dishes and add my own twist to each one. That way I can be mindful of the ingredients that are being used and I can assure that the meal doesn’t contain a frightening amount of hidden fat, salt or calories. Serve this with wild rice, cous cous, pasta, potatoes, carrots or greens.

2 Tbsp of low sodium
1 tsp dry mustard
2 tsp honey
1 tsp ginger
2 Tbsp fresh lime juice
2 Tbsp sesame seeds
1 Tbsp reduced calorie margarine
3 Tbsp green onions

Directions:

1. Combine first 6 ingredients in small bowl, stir well, set aside.
2. Brush both sides of each fillet w/lime juice and sprinkle with sesame seeds..
3. Coat a large non-stick skillet with cooking spray, add margarine.
4. Heat over medium heat.
5. Add fillets and cook 3 to 4 minutes each side.
6. Drizzle with soy sauce mixture and add green onions on top.

Health Benefits:
Orange roughy is high in Omega 3’s that are essential to a healthy heart. Low fat, low in sodium, low in cholesterol, low in sugar and calories, orange roughy is a delicious source of protein that adds versatility to your diet.