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Go “Nuts” with Your Diet


Many people have a resistance to nuts.  The “FAT” they cry.  Yet the “FAT” in nuts is healthy in the right quantities.  Packed full of protein nuts can chase away the afternoon blahs.

No Peanut Butter Cups do not count as healthy nut fats even in dark chocolate!!!

Per Dr Oz

Nuts are among the best sources of healthful fats and protein around. I keep a bag of walnuts in my fridge and use their massive dose of omega-3 fatty acids to boost my brainpower while I see patients. Half of a handful eaten about 30 minutes before a meal will temper your appetite and help you avoid the drive-thru.

Read more: Dr_Oz_Tip_20

What can NUTS do?

Almonds help balance sugars

Cashews help balance minerals

Macadamia Nuts help balance fluids

Peanuts help balance blood sugar

Pistachios are rich in potassium (helps regulate the body’s fluid balance), phosphorus (helps build bones and teeth) and magnesium (important element in the conversion of the body’s energy), and are also a good source of vitamin B6 (aids protein metabolism and absorption) and thiamine (enhances energy and promotes normal appetite). The nuts deliver 30 vitamins, minerals, and phytonutrients, so they pack a considerable wallop from a nutritional standpoint.

Walnuts – Omega-3 Dense – Immune Booster – Decreases Cholesterol Levels – Supports Healthy Sleep

So try this one on instead:


Every year I go out to the desert with 50,000 other crazy people and spend 10 days celebrating art and life.  No electricity, no water, no showers, no refrigeration.

Nuts are our friends.  Despite the heat and dust a few personalized packages of nuts and trail mix bring us through our week in good health.  Ok so not everyone comes through is good health but those of who choose to – we do. 

Balancing our fluids, providing protein, keeping our sugars in check, providing necessary minerals that equate to electrolytes – nuts are the perfect food for many of us.

From Madcap Cupcake

Marathon Seed & Nut Energy Bars

1 cup raw sunflower seeds
1/2 cup raw pumpkin seeds
1/2 cup unsweetened coarsely shredded coconut
1/3 cup Thompson raisins
1/4 cup sesame seeds
1/4 cup raw almonds or pistachios, coarsely chopped
2 tbsp flax seeds
1/4 cup brown rice syrup
3/4 tsp cinnamon

Preheat oven to 325F.

Lightly toast sunflower seeds, pumpkin seeds, sesame seeds, coconut and nuts in the oven for ten minutes. Make sure the coconut is in its own pan and stir it after 5 minutes – check often as it will toast faster than everything else. You may need to remove the coconut earlier to prevent it from burning.

Remove toasted nuts, seeds and coconut from oven and transfer to a large bowl. Add flax seeds, raisins and cinnamon, and stir everything together.

If you like, you can warm the brown rice syrup for ten seconds in the microwave so that it pours more easily. You can also spray your measuring cup with a spritz of vegetable oil before measuring so that the syrup slides out more readily. Add the brown rice syrup to the bowl with one hand while mixing ingredients with the other. Stir until well combined.

Line a jelly roll pan or rimmed cookie sheet with parchment paper and transfer seed and nut mixture to pan. Use a silicone spatula (which won’t stick) to spread the mixture out evenly and press it flat. The mixture should be less than 3/8″ thick, or about 1cm. Try to get it as flat as possible without crushing it. The above ingredients fit rim to rim in a 13.5 x 10-inch pan, but you could definitely use a larger pan and just have extra space left over.

Return pan to oven and bake for ten minutes (check at 8 minutes and monitor frequently – remove if seeds start to brown).

Place pan on rack to cool completely. Break into pieces or cut into squares.

Eat. Enjoy. Run a marathon.


About MatchaGT by ShelleRae

Welcome! I am ShelleRae and I am very excited you are here. I joined the Smoothie Essentials team about 5 years ago now. Always health conscious and into prevention versus medication it seemed natural when the opportunity came up to take on the creation of this blog and the Smoothie Essentials blog as well. As mother to three and surrogate to many more I've practiced much of what I write on sometimes with great success and other times with a bit less. My friends and family are my test kitchen and my facts are most often from WebMD - they seem to have a fairly accurate and conservative approach. MatchaGT – the super premium Matcha Green Tea Introducing Matcha GT, the super premium Matcha Green Tea. Matcha GT is nature’s natural source of energy and antioxidants. Used for centuries in Japanese tea ceremonies, Matcha provides a powerful pick-me-up plus antioxidants and other health benefits to keep the body, mind and spirit in perfect balance. While many forms of green tea are strained or brewed, Matcha GT uses the whole tea leaf providing the full benefits and bold taste of whole green tea powder. My inspiration comes from others who also are striving to live a better life through lifestyle changes. More information is available at or by emailing Benefits: Natural Caffeine – longer lasting energy Antioxidants – to fight cancer causing free radicals Chlorophyll – powerful blood cleanse Coffee concepts and juice bars across North America including Starbucks, Jamba Juice, Coffee Bean & Tea Leaf, Smoothie King, and Booster Juice have recently started selling Matcha Green Tea smoothies, frappes, and lattes, promoting the great taste and health benefits of green tea.

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