February 2, 2009
John Gilbert is a student in Human Nutrition & Metabolism at Washington State University. He is currently interning with Ben Greenfield, and will soon be available at Ben's Spokane, Washington facility as a nutrition and fitness consultant…e-mail [email protected] if you're interested in enlisting the help of John in achieving your goals…he's a great guy, we promise.
“Put the Nut Back Into Nutrition”
1. Are you sick?
2. Did you accomplish all of the goals talked about in my last article: “The Natural Alternative to The Flu Shot“?
If answering “yes” to both of these questions, do not lose hope in the recommendations (goals) that were provided in that article. Simply keep following them and you will surely get sick less often. In addition to following the recommendations, sleeping at least 8 hours a night has been shown to decrease the likelihood of sickness in opposition to sleeping 7 hours or less.
This week’s article, “Why Pine Nuts Help You Lose Weight and Other Tricks to Drop Pounds” by Jodi Citrin Greebel, RD, focuses its efforts around the same message I am trying to communicate to you regarding the power of satiety and weight loss. Simultaneously, the article is emphasizing important nutrients that aid in this satiety. Superficially, the article may seem like just another suggestion, however, the metabolic processes behind the suggestions are of great importance in achieving your goals of weight loss, health, and subsequent performance in daily life and athletic events.
Protein and healthy fats are the macronutrients mentioned in the article. Consumption of these macronutrients simultaneously, specifically in nuts, has been shown to decrease the amount of fat absorbed and increase the amount excreted per bowel movement (not in an uncomfortable way). This duo of protein and healthy fat at each meal/snack also creates an enhanced ability of the body to absorb nutrients (improved bioavailability).
The fat aids in the absorption of vitamins A, D, E, and K, while protein helps with a variety of different nutrients via enhanced protein transport. Utilizing sources that include protein, healthy fat, and fiber—like nuts and some legumes—will provide the potentially penultimate in satiety and nutrient absorption if consumed with water in a slow fashion.
The source of food I keep referring to here is…
…due to the multifaceted affects this whole food can elicit on health and weight loss.
In terms of a health attributes, ingestion of nuts has been shown to improve peoples’ serum lipid profile and is associated with lower rates of coronary artery disease. In terms of weight loss, there tends to be an inverse association of nut ingestion and BMI. Meaning those who typically consume nuts often generally are lower in weight for their height than those who do not consume nuts as often.
Now do not go nuts about nuts!
Eating nuts, as well as simultaneous fat and protein, in moderation is still recommended, simply on a regular basis. A general rule of nut consumption is one large handful each day, typically towards the beginning of the day. To avoid monotony of nut ingestion, nut mixtures are great in providing a variety of nutrients, tastes, textures, and colors (other examples provided below). Walnuts, almonds, cashews, and pine nuts, are some the best nuts for overall health and satiety.
Focus on eating a mixture of these nuts, providing you with a vast array of nutrients that will increase nutrient bioavailability, and in accordance with previous research, reduce fat absorption and decrease the risk of coronary artery disease. Satisfy your body (hunger) and your mind (appetite) by eating nuts.
This week’s goals:
-Eat 1-2 handfuls of nuts for 5 days (low sodium). Experiment with portion sizes and timing of ingestion.
– as your morning snack, or afternoon snack, or with lunch
– put into salads or stir fry
– make your own trail mix by adding craisins and raisins
-Utilize almond butter for at least two meal or snacks
– Almond butter with: jam in sandwich, toast, apple, pear, banana
It’s that simple this week, so I know you can do it as long as you do not have nut allergies (please see the note below). In addition to the satiation of nuts, remember that consuming water and slowing your eating time will also help in feeling satisfied at each meal/snack.
Please Note: Consult a physician if you are unsure that you may be allergic to nuts. This is very important to know for your own safety and well being. If you are an athlete, nut consumption is not suggested to eat any less than 4 hours prior to a race due to the potential for gastric upset during competition.
Also Note: Ben Greenfield is nuts. Go to http://bengreenfieldtri.blogspot.com for his nutty madness.