Top 11 Nuts to Eat For Improved Health

Are you looking for a delicious and nutritious way to improve your health? Nuts are a fantastic option to add to your diet. Packed with vitamins, minerals, and healthy fats, nuts offer a wide range of health benefits. Let's explore the top 11 nuts that you should consider incorporating into your daily routine.

 

1. Almonds

Almonds are a powerhouse of nutrients, containing high levels of vitamin E, magnesium, and fiber. They are known to support heart health and aid in weight management. Enjoy almonds as a crunchy snack, or add them to your morning oatmeal for an extra boost.

Almonds are a versatile and nutritious ingredient that can elevate your favorite low-fat recipes while keeping them healthy and satisfying. For a quick snack, try making almond-crusted baked chicken, where crushed almonds replace breadcrumbs for a crunchy, protein-packed coating. 

Another great option is almond milk smoothies blended with spinach, banana, and a dash of cinnamon, creating a creamy, nutrient-rich drink without added fat. For breakfast, whip up a bowl of almond and oatmeal energy bites with honey and dried fruits for a naturally sweet and healthy treat. These recipes not only highlight the benefits of almonds but also make healthy eating delicious and enjoyable!

 

2. Walnuts

Walnuts are rich in omega-3 fatty acids, which are essential for brain health. They also contain antioxidants and are a good source of protein. Sprinkle walnuts on top of a salad or mix them into your yogurt for a tasty treat.

Walnuts are a nutrient-dense ingredient that can add flavor and health benefits to your favorite low-fat recipes. For a hearty yet healthy breakfast, try a bowl of oatmeal topped with chopped walnuts, fresh berries, and a drizzle of honey. A light walnut pesto made with basil, garlic, and a touch of olive oil is perfect for tossing with whole-grain pasta or spreading on sandwiches. 

For a satisfying snack, bake a batch of walnut and apple muffins using whole wheat flour and natural sweeteners like applesauce. These recipes showcase the rich, nutty flavor of walnuts while supporting a low-fat and nutritious diet.

 

3. Pistachios

Pistachios are not only delicious but also offer a good source of protein, fiber, and antioxidants. They can help lower cholesterol levels and promote healthy gut bacteria. Grab a handful of pistachios as a satisfying midday snack.

Pistachios are a delicious and nutritious way to enhance your favorite low-fat recipes with a touch of crunch and flavor. For a quick and healthy snack, try yogurt parfaits layered with pistachios, fresh fruit, and a sprinkle of granola. A pistachio-crusted salmon makes for an elegant yet simple dinner, adding a savory, nutty crust to your omega-3-rich fish. 

For a sweet treat, whip up energy bites with pistachios, dates, and a hint of dark chocolate for a naturally sweet, low-fat snack. These recipes highlight the versatility of pistachios, making healthy eating both exciting and flavorful!

 

4. Cashews

Cashews are packed with vitamins and minerals, including copper, magnesium, and vitamin K. They are known to support bone health and improve heart health. Blend cashews into a creamy sauce for pasta or use them as a topping for stir-fries.

Cashews are a creamy and versatile ingredient that can elevate your favorite low-fat recipes while adding a touch of natural sweetness and richness. For a delicious plant-based option, blend soaked cashews with garlic, lemon juice, and nutritional yeast to create a velvety, dairy-free cashew cream sauce perfect for pasta or roasted vegetables. 

A cashew stir-fry with colorful veggies and a light soy-ginger glaze makes for a quick, satisfying meal. For snacking, try roasted cashews seasoned with a sprinkle of cinnamon and a dash of sea salt for a sweet-and-savory treat. These recipes make it easy to enjoy cashews while keeping meals nutritious and low in fat!

 

5. Pecans

Pecans are a good source of antioxidants and contain healthy monounsaturated fats. They can help reduce inflammation and lower the risk of heart disease. Enjoy pecans in baked goods, such as pecan pie or sprinkle them over roasted vegetables.

Pecans are a flavorful and nutritious addition to low-fat recipes, offering a delightful crunch and a hint of natural sweetness. For breakfast, sprinkle chopped pecans over a bowl of Greek yogurt with fresh fruits and a drizzle of honey for a satisfying start to your day. 

A pecan-crusted chicken breast baked to perfection provides a protein-packed, low-fat dinner with a nutty twist. For a healthy dessert, make pecan energy balls by blending pecans with dates, a dash of cinnamon, and a splash of vanilla extract. These recipes showcase the versatility of pecans while keeping meals delicious and wholesome!

 

6. Brazil Nuts

Brazil nuts are one of the best sources of selenium, a mineral that plays a key role in thyroid function and immune health. They also contain healthy fats and protein. Eat Brazil nuts on their own as a snack or chop them up and add them to your morning smoothie.

Brazil nuts are a nutrient-packed ingredient that can enhance low-fat recipes with their creamy texture and subtle, buttery flavor. For a quick and wholesome snack, chop Brazil nuts and mix them with dried cranberries and a handful of seeds for a simple trail mix. 

A Brazil nut pesto made with parsley, garlic, and a touch of olive oil is a delightful, nutrient-dense topping for whole-grain pasta or roasted vegetables. For a sweet treat, blend Brazil nuts with dates, cocoa powder, and a pinch of sea salt to create rich, no-bake energy bites. These recipes highlight the unique flavor of Brazil nuts while keeping your meals healthy and satisfying!

 

7. Hazelnuts

Hazelnuts are rich in vitamin E, copper, and manganese. They can help reduce inflammation and support healthy skin. Enjoy hazelnuts in desserts like Nutella spread or chop them up and sprinkle them over a salad for added crunch.

Hazelnuts bring a rich, nutty flavor and a satisfying crunch to low-fat recipes, making healthy eating both delicious and indulgent. For breakfast, try a whole-grain hazelnut granola with a mix of oats, honey, and dried fruits for a wholesome start to your day. 

A hazelnut-crusted fish filet baked to golden perfection offers a unique, protein-rich dinner option. For a light dessert, blend toasted hazelnuts with cocoa powder, dates, and a splash of almond milk to create a creamy, low-fat hazelnut spread that’s perfect on fruit slices or whole-grain toast. These recipes make hazelnuts a star ingredient in a healthy diet!

 

8. Macadamia Nuts

Macadamia nuts are a good source of monounsaturated fats and contain vitamins like vitamin B1 and magnesium. They can help lower cholesterol levels and support brain health. Add macadamia nuts to your trail mix or enjoy them on their own as a satisfying snack.

Macadamia nuts add a luxurious, buttery flavor and creamy texture to low-fat recipes while providing a dose of healthy fats and nutrients. For a light and refreshing meal, toss macadamia nuts into a tropical salad with mixed greens, mango slices, and a lime vinaigrette. 

A macadamia-crusted tofu or chicken dish offers a crunchy, flavorful coating for a satisfying dinner. For a guilt-free dessert, blend macadamia nuts with dates, shredded coconut, and a touch of vanilla to create rich, no-bake macadamia energy balls. These recipes let macadamia nuts shine while keeping your meals healthy and delicious!

 

9. Pine Nuts

Pine nuts are rich in iron, magnesium, and zinc. They can help boost energy levels and support immune function. Use pine nuts in pesto sauce or sprinkle them over a bowl of pasta for a nutty flavor.

Pine nuts are a delicate and flavorful addition to low-fat recipes, bringing a touch of richness and crunch. For a classic option, blend pine nuts with fresh basil, garlic, lemon juice, and a drizzle of olive oil to make a light and healthy pesto perfect for whole-grain pasta or roasted veggies. 

A Mediterranean-inspired salad with pine nuts, arugula, cherry tomatoes, and a balsamic vinaigrette makes a refreshing side dish or light meal. For a simple snack, toast pine nuts and sprinkle them over hummus or yogurt for added texture and flavor. These recipes highlight the versatility of pine nuts while keeping meals nutritious and satisfying!

10. Peanuts

Peanuts are a good source of protein, fiber, and various vitamins and minerals. They can help reduce the risk of heart disease and support weight loss. Enjoy peanuts in peanut butter spread on toast or as a crunchy topping for salads.

Peanuts are a versatile ingredient that can add flavor and nutrition to a variety of low-fat, healthy recipes. A favorite option is a zesty peanut salad dressing made with natural peanut butter, lime juice, soy sauce, and a touch of honey, perfect for drizzling over mixed greens or quinoa bowls. 

For a snack, roasted chickpeas tossed with crushed peanuts and spices like paprika make a crunchy, protein-packed treat. Another great choice is a light Thai-inspired peanut noodle dish using whole-grain noodles, fresh vegetables, and a tangy peanut sauce. These recipes balance health and flavor, making peanuts a nutritious delight.

 

11. Cashews

Cashew nuts are rich in vitamins and minerals, including copper, magnesium, and iron. They can help improve bone health and support immune function. Blend cashews into a creamy soup or use them as a base for dairy-free cheese.

Cashews are a creamy, nutrient-packed ingredient that can elevate many healthy, low-fat recipes. A favorite is a cashew-based vegan Alfredo sauce made by blending soaked cashews with garlic, lemon juice, and nutritional yeast—perfect over zucchini noodles for a light yet satisfying meal. 

For snacks, roasted cashews tossed with a dash of chili powder and lime zest offer a zesty, protein-rich crunch. Another popular option is a cashew yogurt parfait layered with fresh fruits and a drizzle of honey, offering a wholesome treat that's both indulgent and nutritious. Cashews add richness while keeping recipes light and healthy!

 

With so many delicious and nutritious options to choose from, incorporating a variety of nuts into your diet can have a positive impact on your health. Whether you enjoy them as a snack, sprinkle them over your meals, or use them in cooking and baking, nuts are a versatile and flavorful addition to any diet. Start reaping the benefits of these top 11 nuts today!

Presented by Coach Trina at Dragoyle.com

 

7 Simple Easy Ways
To Get Up & Get Moving

For many of us, early spring is when we start vowing to exercise more, but if you’ve been more of a couch potato than a gym rat since the pandemic—or longer—committing to a major workout can be intimidating. However, with the right approach, you can ease into a workout routine and make steady progress.

Remember: Any activity you incorporate into your day is a significant step forward. Every action you take matters. Age, timing, or size should never discourage you from starting. Make the choice to improve your well-being and happiness by taking small steps.

Ways to Help You Get Up & Get Moving

Adding more movement into your day doesn't require a new Spandex-heavy wardrobe or a pricey gym membership. What you do need is a plan and a positive attitude. Here are seven no-pain-but-some-gain ways to get yourself moving more this year.

1. Set Immediate Goals—and Reward Yourself

We are a nation that loves immediate gratification, we tend to care more about our present self than our future self. So while it’s important to have long-term goals like reducing your risk of heart disease, cancer and diabetes, you also need milestones you can reach short term, like walking up the stairs without feeling winded, walk your dog more often or hitting 3,000 steps a day by the end of the week. When you've completed those short term goals, reward yourself (with a manicure, a massage, a midday movie matinee, or a new pair of running shoes).

2. Mark Your Calendar

One way that helps make those small activity goals stick, is to add them to your daily schedule or add an alarm on your phone. Each morning over breakfast, figure out a few ways you will add in extra movement, and note them in your calendar.

3. Add New Habits to Old Ones

Fitness is all about creating good habits. The best way is to add a new habit to one you already have, is to start small. Creating these habits could be doing a few lunges as you walk outside to get the mail, stand up and walk around your office each hour or doing squats while you brush your teeth. Once you mindfully add these new ways to get moving, you'll start doing them without even thinking about it.

4. Elevate Your Housework to the Next Level

Most household chores involve getting in a little cardio workout. You can kick it up a notch by purposely adding more steps and movement. When you’re doing laundry, for example, fold a few shirts and then get up and put them away. Next, go back to the laundry room, fold a couple of sweatshirts and put them away. Do the same with all your laundry, from jeans to socks, and watch your daily step count increase.

5. Limit Delivery Apps

In this new electronic age, you can get groceries delivered to your door or find people to hire to do your physical tasks like putting together furniture and walking your dog right on your phone. It can be tough to rouse yourself off the couch when just about everything you need is available at your fingertips. Take a moment and  choosing one or two tasks to do on your own for the next month, such as carrying your own groceries or mowing your own yard.

6. Take a Stand

Humans are not meant to be laying around all day. You can invest in a standing desk, set an alert on your phone every 60 minutes as a reminder to get up or do a chore between episodes of your favorite series. If you’re at work, walk a loop around the office. If you're at home, put on your favorite song and take a dance break. There are a lot of ways to get some movement in your day, be creative and make it fun, so you don't give up.

7. Get Friendly

One effective method of adhering to a new movement plan is by enlisting a companion to join you. This will provide a person to hold you accountable for your movement, or lack of movement. Having someone to encourage you and cheer you on will get you out of the house, create a stronger bond and increase your fitness goal success. Moving with other people can also boost your social connections and create fun opportunities. Try inviting a friend to sign up for a yoga class, meet to play pickleball or make a date to walk around a near by park. It’s a great way to wind down and connect at the end of the day.

 Now that you've learned about the 7 simple and easy ways to get up and get moving for fitness, it's time to put them into action. Remember, fitness is not just about physical health, but also about mental and emotional well-being. By incorporating these tips into your daily routine, you can improve your overall fitness and lead a healthier, happier life. Embrace the challenge, enjoy the process, and reap the countless benefits of an active and healthy lifestyle.

You've got this!

Coach Trina @ dragoyle.com