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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Chocolate Bites Delight

4 Tbsp coconut oil
1 square unsweetened chocolate
1 Tbsp. Carab powder (a lot less bitter than cocoa)
1/4-1/2 chopped raw nuts (I used almonds and mac nuts)
1/2 tsp. organic vanilla flavoring
1/2 tsp. liquid stevia

Melt coconut oil and chocolate in a small saucepan. In a separate bowl, mix rest of ingredients and then add the melted chocolate mixture. Place into a candy mold, or ice cube tray and pop them in the freezer.

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Candied Nuts

Carol’s Candied Nuts

3 C. raw nuts
1/4 C. raw honey
1 1/2 Tbsp. butter
1/2 tsp. cinnamon

Topping:
1/2 tsp. cinnamon
1 1/2 tsp sugar substitute (I use Rapadura)

Place nuts in a skillet and cook over medium heat, stirring frequently until nuts are a lightly toasted. In a bowl mix honey, butter and cinnamon. Mix in the nuts until all the nuts are coated with the honey mixture. Bake at 250 degrees for 30 minutes. When you take the nuts out of the oven sprinkle with topping. Cool and enjoy.

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Lecithin is important in cleaning the liver (our best detoxing and fat burning organ!) and it intervenes with the body’s ability to form fat deposits. It can be found in many foods such as cabbage, cauliflower, garbanzo beans, seeds, nuts and eggs. Egg yolks are the best source especially when you eat the yolk lightly cooked, like a soft-boiled egg. You can also buy supplements, but it’s not as good and wholesome.

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This is a great filling breakfast, I love my breads and I am excited to have found Ezekiel breads.

1 egg, either poached or fried
1 slice of cheddar cheese
1 pattie or crumbled sugar free sausage
1 Ezekiel muffin

Layer all ingredents, and enjoy!

http://www.foodforlife.com/product-catalog/sprouted-grain/genesis-129/organic-sprouted-100-whole-grain-seed-english-muffins

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French Toast

2 slices Ezekial bread
2 eggs, beaten
1/2 tsp Cinnamon
3-4 drops stevia
2 Tbsp. Heavy Whipping Cream

Top with butter and no sugar added syrup or fruit.

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Ezekiel Bread

Cinnamon Toast with Ezekiel Bread.

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Healthy P3 Cheescake

Phase 3 recipe

Crust
1 cup of nuts of choice: pecans, macadamia nuts, cashews, almonds, finely chopped
1 tsp vanilla
6 Tbsp butter, melted

Finely chop nuts in a processor of choice. Mix together with butter and vanilla. If desired, add a few drops of stevia. Press in bottom of a 9” pie pan. Place in fridge.

Filling
16 ounces cream cheese, softened
½ cup plain fage yogurt
1 tsp vanilla
1 tsp lemon juice
Stevia to taste (I used 8 drops)

Beat cream cheese for about one minute and add remaining ingredients. Beat just until blended and pour over crust. Chill in the refrigerator. Top with toppings of choice and add whip cream if desired. (P3 Recipe for Dr. Simeons Protocol on the hCG diet)

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Nut day is a different method that has shown a successful 1-2 lb loss.  The nuts must be eaten raw and choose nuts with the highest fat content.

An ex-patient should never gain more than two pounds without immediately correcting this, but it is equally undesirable that more than two lbs. be lost after treatment, because a greater loss is always achieved at the expense of normal fat. Any normal fat that is lost is invariably regained as soon as more food is taken, and it often happens that this rebound overshoots the upper two lbs. limit. Pounds and Inches

Concentrate on staying at 2500 calories for the day.  You can mix any variation.  Try eating some every hour as this will be quite satisfying.  There is the added laxative benefit as well.

Try this recipe sweetened cinnamon pecans.

Stir fry pecans with butter and cinnamon.

Take 1 ounce of Pecans and mix with butter.  Stir Fry in the pan and sprinkle with Stevia and cinnamon.  This is a very tasty treat.

• Macadamia      1 ounce     200 calories
• Pecans               1 ounce     189 calories
• Walnuts             1 ounce    182 calories
• Brazilian Nuts 1 ounce    186 calories
• Hazel Nuts        1 ounce     179 calories
• Pine Nuts          1 ounce     179 calories
• Pistachios         1 ounce     164 calories
• Almonds           1 ounce     167 calories
• Peanuts             1 ounce     161 calories
• Cashews            1 ounce     163 calories

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