This weeks VLOG Carol addresses all the benefits of adding nuts and seeds to your daily diet.  When and how much is the key to getting optimal results without effecting the scale.

Both seeds and nuts are rich in nutrients and should be part of our diets. (Not intended for P2) They are very rich in minerals, fiber, and essential vitamins. Both nuts and seeds contain Lecithin, which aids in cleaning the liver (our best detoxing and fat burning organ), and it intervenes with the body’s ability to form fat deposits. They are also very helpful in improving your mood.

Raw almonds have been found to have a significant on lowering cholesterol and heart disease, and fighting many cancers. Almonds contain potassium, magnesium, calcium, iron, zinc, and vitamin E.

Raw hazelnuts contain vitamin E, B vitamins, magnesium, calcium, iron, and zinc. These vitamins and minerals are in different ratios in the hazelnuts than they are in almonds, but you still get some of the same nutrients. Hazelnuts can also help lower cholesterol levels.

Raw walnuts are a rich source of Omega 3’s and contain uridine. Uridine influences levels of the neurotransmitters dopamine and norepinephrine—two important brain chemicals that been known to correct mood disorders such as depression and bipolar disease. I always eat walnuts when I am detoxing. They contain Arginine which is an amino acid that helps detoxify the liver.

Raw macadamia nuts provide a wide range of beneficial compounds. They are a high energy food and contain no cholesterol.  They contain an abundant amount of monounsaturated fats and are low in sodium. Macadamia nuts have been known to raise ketones which helps aid in weight loss.

Click here for more information about consuming raw nuts.

Flax seeds are an excellent source of omega 3’s as well as fiber. You can eat them either whole or ground. The oil within the flax seeds are so tight within the coating that it makes it good for baking as it can withstand higher temperatures. When adding them to recipes, you are adding a lot of nutrition and fiber! Another way is to grind them as the seed coating is so very hard that it will pass right through you without giving you the full healthy benefits they provide. This is recommended especially if you are not baking or cooking with them. Grind them yourself or purchase them ground – Ground Flax Seeds or Flax Seed Meal.

Sesame seeds are not only a great source of fiber, they also are rich in calcium, magnesium, iron, Vitamin B1, and zinc. In addition, seeds carry sesamin and sesamolin which are part of the beneficial fibers called lignans and have been known to reduce cholesterol levels.

Pepitas (Pumpkin Seeds) are rich in zinc which is an important mineral and is said to help prevent cancer. It also helps lower cholesterol and acts as an anti-inflammatory for those who have Arthritis.

We highly recommend seeds as part of our daily diet,  especially when detoxing. They also contain Arginine which is an amino acid that helps detoxify the liver.

Here is my guide for consuming these beneficial foods on a daily basis.

This is MY food guide which I found works for me. I have shared this with many others who also say this is a good guide. But ever body is different so you need to find the amount your body can have. There are days where I have a few more seeds because I’ll add it to my salads, so look at this guide as a general rule when choosing your daily beneficial oils and fats. (Carol)

I usually have 1 serving of seeds and 1 serving of nuts per day. A typical plan for me is 1 Tbsp ground flax seeds, 1 oz of nuts. Get out your handy scale or eyeball about ¼ cup. 20-25 almonds= 1 oz. 12-14 walnuts = 1 oz. I also a little sprinkle sesame seeds on my salads. Then I figure out what else I want to consume and follow my guide. Some days it is ½ of an avocado, and other days it is Olive oil (save for when I dine out) or butter/peanut butter, etc. I don’t really consume a lot of the oils on my list as I mainly use coconut oil and MCT oil which fall in a different category.

Try These Tasty Recipes:

Healthy Granola- (Click Here)

Healthy Trail Mix- (Click Here)

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1.  If you are in phase 3 and have gone over 2 lbs of the last doseage weight (LDW). Dr. Simeons indicates in Pounds and Inches that if you have gone over the 2lbs you must do a correction day on the same day that the 2lbs is registered.  When you begin Phase 3 there may be a few times when you are adding new foods that this will happen.   The goal of Phase 3 is to identify the foods that cause you to gain.  In working with many individuals I have learned a few things that usually cause gains in Phase 3.  There is usually an introduction of new foods that is too fast, hidden sugars (sucrose,sucralose), introducing too much dairy too quickly, or they have gone over the caloric intake.  Also many get lax in Phase 3 and will cheat or drink alcohol which will cause them to retain water and gain.  Click here for the correction days link.

2.  Eating clean vs correction days. Eating clean is another option to help you re-stabilize.  When we refer to this we want you to cut all dairy and fats out of your diet for a few days.  Eat Phase 2 type foods, but just more of them, to reach your calories for the day.  This will usually correct the problem within a few days.  Why do we prefer this method?  After you have been in Phase 3 for awhile or are in Phase 4,  you can usually identify what we did to gain.  Eating clean places you back in the conscious mind of eating healthy and you will make better choices once you have done this for a few days and will not introduce sugars or chemicals to your body.

3.  Do you do a correction day if your gain is hormonal or because of TOM? In almost all cases, no.  If you are tracking your gains you will see a pattern of when you have hormone related gains.  It is very common for the body to retain fluid during this time to help you go through the normal process.  This always corrects itself.  Make sure there is no other reason for the gain and try to eat clean and get your vitamins and drink the recommended amount of water, and it will all balance itself.

4.  Back-to-back correction days? We do not recommend this.  If you feel there is a need for this then there is a problem that needs to be identified during Phase 3.  Check the Phase 3 tab and see what you are doing wrong.  Eat clean for a few days and get back on track.

5.  Are there any other correction days for Phase 2? No-  The only correction day in Phase 2 is the apple day which is its use is indicated for stalls only.  If you cheat in Phase 2, doing a correction day will slow down your overall process.  It is better to get back to following the protocol correctly and expect a 3 day delay due to the cheat.  Click here for Phase 2 Basics.

Don’t stress over the gains.  Eat healthy and get back on track in order to take it off and leave it off!

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