Tag: olive oil

Health benefits of macadamia nuts

Health benefits of macadamia nuts

MacadamiaNuts have been in the news for all the good reasons, for their innumerable health benefits. They are considered to be very healthy addition to our diets. Another yummy addition to the category of healthy nuts are macadamia nuts. These are delicious as well as very healthy. Let us have a look at their health benefits.

  • Rich in healthy fats- These nuts are very rich in healthy monounsaturated fat which are said to be cardio protective by reducing cholesterol levels and are great for clearing your arteries. Macadamia nuts are rich in palmitoleic acid, an omega-7 fatty oil that provides the building blocks for the enzymes that control the burning of fat and curb your appetite.
  • Macadamia nuts are rich in antioxidants such as vitamin E, selenium and flavonoids which are known to prevent cancers.
  • Macadamia nuts are rich in minerals such as potassium and magnesium.
  • Macadamia nuts provide our daily requirements of thiamine or vitamin B1, one of the vitamin which many of us are deficient in or do not get enough in their diets.
  • Although it is healthier than olive oil, it also has high smoke point and hence can tolerate high temperatures unlike olive oil and hence is a healthy oil for all cooking purposes. It can be used for baking purposes too and can replace oils and butter in baking.

Be careful of overeating these tiny dynamos, as these are rich in calories. One serving of macadamia nuts are about 10-12 nuts. They can work well as midday snack or can be sprinkled over salads. Go ahead indulge in moderation and enjoy its benefits!!!

 

How to eat at a Salad bar

How to eat at a Salad bar

eat at salad bar
eat at salad bar

I had an interesting conversation with a client today. He told me that at the office conference meet, there was a salad bar displayed but he was perplexed to see the high calorie dressings and refined breads and was curious to make better choices and give the caterer a better idea on what to serve the next time.

So here are a few pointers on how to navigate through a salad bar

  • Steer away from high calorie dressings such as mayonnaise, thousand island dressings, whipped cream and any other thick and creamy dressings. Opt for mustard, vinegar, lemon or yogurt.
  • If you do want to eat with a dressing, take less than a tablespoon at the side, as you would need more to mix if you mix up the salad.
  • Brighter the veggies,better the nutrition. Do not eat rotten looking or wilted veggies.They should look fresh and crunchy and of course clean.
  • Do not eat canned fruits, vegetables as they are high in sugar and salt. Go fresh.
  • Eat lean protein such as egg whites, chicken breast pieces, beans, cottage cheese, steamed shrimps and fresh fish. Its a no-no to egg yolks, canned and processed meats such as as sausages, salami which are high in fat and cholesterol.
  • Do not eat breads and pasta, if you do not consider your salad as a whole meal. But If you do, choose whole grain breads and smaller servings and skip the main course.
  • Choose clear soups, not cream soups.
  • Avoid fried croutons, fried noodles and cheese to cut calories.
  • Add good fats such as olives, olive oil, nuts and seeds such as sunflower seeds. If avocado is served, do not add any other
  • Skip the potato salad. It can add extra calories with carbs and fat.
  • Avoid sauces which are loaded with cream, salt and preservatives.
  • If you want a sweet platter, opt for freshly cut fruits with yogurt. Avoid sugary syrups and ice cream mixes.
  • Stick to 100% juices if served, not coke or beer.

Last but not the least, choose smaller plates and  do not load up all whats is sight. Now enjoy and eat healthy at a salad bar.

Fats are Brain Food…

Fats are Brain Food…

Yes you read it right.Fats are brain food….Our brains are made up of 60% fat. So going on low fat diets can hamper your memory. Remember those crash diet days when you were on zero fat diets and at work you could hardly concentrate? Now you know why. Fats help to improve memory power.

How can you keep your mental function at its peak?

  • By increasing your intake of omega 3 fatty acids such as fish, nuts, flaxseeds etc
  • Oils such as olive oil, rice bran, mustard, groundnut oil provide monounsaturated fatty acids, which are good for the brain.
  • Seeds such as flaxseeds, sunflower seeds too provide linolenic acid which provide help to improve cognitive power.
  • Most of the above mentioned foods also contain antioxidants like polyphenols and Vitamin E which are brain protective and can prevent Alzheimer’s etc
  • Fruits such as avocados too are great for brain health….

So next time you have to present a hard presentation at office, eat a handful of nuts to get smarter and work better…..