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Pistachios
Why: Even as a kid I loved pistachios. Unfortunately, I loved them too much. They offer good levels of protein and fiber along with dense levels of eight nutrients and are the lowest in calories and fat of any nut. Also, if you buy them in the shell, you'll eat them more slowly, allowing time for the "fullness" factor to kick in.
Nutrients: In addition to providing dense levels of seven essential nutrients (thiamin, vitamin B6, copper, manganese, potassium, phosphorus and magnesium), pistachios offer a good source of fiber and are the only nuts that contain high levels of lutein and zeaxanthin, antioxidants needed to maintain eye health. In fact, a 1-ounce serving of pistachios has 20 percent of the daily recommended value for vitamin B6 (equal to two servings of avocado), more antioxidants than 1 cup of green tea, more lutein than three medium tangerines or a glass of orange juice and 3 grams of dietary fiber, about the same amount as a serving of oatmeal.
Health Perks: A few ounces of pistachios a day can lower bad cholesterol and increase good cholesterol levels. A recent study published in the Journal of the American College of Nutrition found that for people with moderately high cholesterol levels, a daily diet consisting of 15 percent of calories from pistachios (about 2 to 3 ounces or one to two handfuls of kernels) over a four-week period lowered some blood lipid levels. High levels of most blood lipids increase the risk of developing both heart disease and stroke, while lowering blood lipid levels has been shown to reduce the risk. Also, among nuts, pistachios offer some of the highest levels of phytosterols, a plant sterol shown to reduce cholesterol absorption from other foods.
According to a study conducted at the University of Toronto, pistachios, when eaten with some common high-carbohydrate foods, may actually slow the absorption of carbohydrates into the body, resulting in a lower-than-expected blood sugar level.
Nutrition Stats: (1 ounce, about 50 pistachios without shells): 158 calories, 12.6 grams fat, 7.93g carbs, 2.9g fiber, 5.84g protein.
Purchasing: Look for pistachios with green kernels and smooth, creamy shells, and make sure the shells are partially open.
Storage: They can get stale fast (absorbing water like a sponge) and lose that fantastic crunch. Keep them fresh by placing them in a dry place in some type of airtight container or plastic bag (e.g., a Ziploc storage bag) - or freeze them.
Recipe: California Style Pistachio Salad
Serves four
Dressing:
1 clove garlic, finely minced
1 teaspoon Dijon mustard
1 tablespoon balsamic vinegar
Juice of one freshly squeezed orange (6 tablespoons)
Salad:
3 cups mixed greens
8 ounces boneless, skinless chicken breast, grilled and sliced
1 tart apple, quartered and sliced
1/2 cup blue cheese, crumbled
1/2 cup shelled pistachios
For the dressing, combine all the ingredients with a wire whisk. Set aside to mellow flavors while you make the salad. Wash and dry the greens and divide equally among four salad plates. Divide chicken, apple slices, blue cheese and pistachios over salad.
Drizzle dressing over each.
Nutrition information per serving (not including the dressing): 416 calories, 24.3g total fat, 24.2g carbs, 7.4g fiber, 29.8g protein.
[1 serving = 3/4 cup greens, 2 ounces chicken breast, cooked, 1/4 apple, 2 tablespoons blue cheese, 2 tablespoons pistachios]
Why: They taste a bit like walnuts and can be eaten spiced, in a pie, in a nut mix and on their own. Their delicate, tender texture and full flavor make pecans compatible with a broad range of foods.
Nutrients: Pecans contain more than 19 vitamins and minerals - including vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, several B vitamins and zinc. One ounce of pecans provides 10 percent of the recommended daily value for fiber, and they are also a high-quality source of protein.
Health Perks: Research published in the Journal of Agriculture and Food Chemistry found that pecans rank highest among nuts and are in the top category of foods with relation to antioxidant capacity. Just last year, findings from a study published in Nutrition Research showed that eating about a handful of pecans each day may help reduce the risk of heart disease. The researchers suggest that this positive effect is in part due to the pecan's significant content of vitamin E, a naturally occurring nutrient that protects blood lipids from oxidation. When "bad" (LDL) cholesterol is oxidized, it is more likely to build up and result in clogged arteries. Also, in 2001, a study published in the Journal of Nutrition found that eating pecans may have cholesterol-lowering benefits similar to those of cholesterol-lowering medications.
Other studies have shown that eating pecans may help reduce the risk of gallstones, aid in weight loss and support prostate health.
Purchasing: The nuts with the largest kernels and good color are considered highest quality.
Storage: Pecans should be protected from moisture, light, heat and oxygen. Storing in-shell pecans in a cool, dry place will preserve freshness for several months. In-shell or shelled, pecans can be refrigerated for about nine months or frozen at 0 degrees Fahrenheit for up to two years. They can be thawed and refrozen repeatedly without loss of flavor or texture. After removal from cold storage, the quality remains good for about two months.
Recipe: Asparagus and Roasted Pepper Salad with Toasted Pecans
A generous sprinkle of Georgia pecans gives this vegetable-rich salad a hearty crunch and more complex flavor - without any fuss.
Serves four.
20 thin asparagus spears
1 (12-ounce) jar roasted peppers, preferably red and yellow mixed, drained
2/3 cup chopped toasted pecans
1/4 cup chopped fresh basil leaves
1 1/2 tablespoons fresh lemon juice
1 teaspoon sherry or wine vinegar
1/2 teaspoon Dijon mustard
1/4 teaspoon salt
1/4 cup extra-virgin olive oil
1/4 pound mixed salad greens, washed and dried
Break off tough ends of asparagus. Heat 1 inch of water to boiling in a deep skillet.
Add asparagus and cook two minutes to blanch. Drain and transfer asparagus to bowl of ice water to quickly chill. Drain and set aside or wrap and refrigerate until serving.
In a medium bowl, stir together peppers, pecans and basil. In a small bowl, whisk together lemon juice, vinegar, mustard and salt to blend; whisk in oil to make dressing.
To serve, mound salad greens in center of serving platter; arrange asparagus in two clusters on opposite sides of greens. Spoon pecan mixture over greens and asparagus; drizzle dressing over all.
Nutrition information per serving (dressing included): 324 calories, 25g fat (3g saturated fat), 19g carbs, 6g fiber, 6g protein.
Recipe Source: Georgia Pecan Commission
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CHARLES STUART PLATKIN is a nutrition and public health advocate, founder and editor of DietDetective.com, the health and fitness network and author of The Diet Detective's Calorie Bargain Bible (Simon & Schuster, 2007). Copyright 2008 by Charles Stuart Platkin. All rights reserved. Sign up for the free Diet Detective newsletter and iTunes podcast at www.DietDetective.com
WESTCHESTER, Ill. – A study published in the May issue of the journal SLEEP is the first attempt to quantify the strength of the cross-sectional relationships between duration of sleep and obesity in both children and adults. Cross-sectional studies from around the world show a consistent increased risk of obesity among short sleepers in children and adults, the study found.
"Slow Burn" trainer Fred Hahn offers up 20 fat-burning ideas!
After reading and reviewing his fantastic book entitled The Slow Burn Fitness Revolution in January, I was not just enamored by the overall fitness philosophy of personal trainer Fred Hahn who advocates lifting weights slowly as the safest, most effective way to build muscle. But after interviewing him at my blog and realizing he promotes a solid controlled-carbohydrate nutritional approach to work in tandem with the "Slow Burn" program, I knew Fred was somebody I wanted to hear more from in the future.
Not a day goes by that I don't hear from people wondering what they can do to help turn the tide of negativity about livin' la vida low-carb in our culture because of the tremendous changes that have happened in their lives as a result of making this healthy lifestyle change for themselves. When something this good happens to you, then you just can't help but go out and tell everyone you know about the amazing experience you have been able to enjoy thanks to low-carb living.
And yet, there's still this major barrier in the way of celebrating the victory that is deservedly ours--the opposition to low-carb diets that continues to dominate in the media from government groups such as the Food & Drug Administration and the United States Department of Agriculture, and health organizations like the American Medical Association, American Heart Association, and the American Diabetes Association. The daily hammering of the high-carb, low-fat message gets to be a bit nauseating after a while and it tends to wear a lot of the enthusiasm down even from people who are very enthusiastic about the low-carb way of life. I'll admit it even happens to me from time to time.
A pioneer in the fitness industry, who has helped millions to get fit, Gilad Janklowicz, continues to inspire and lead, with his consistent message, “keep it simple”.
This year Gilad’s television show, Gilad’s Bodies in Motion, now airing on Discovery Fit TV, celebrates its 25th anniversary, making it the longest running fitness show in history. Seen in over 80 countries world wide, in a viewer’s poll conducted by Discovery, Gilad won the title of “Television Fitness Instructor of the Year” in 2004, 2005, 2006 and 2007. Recently Gilad created a new fitness show for Fit TV, Total Body Sculpt withGilad, designed to give viewers a dynamic new concept in fitness that focuses on functional exercises, dynamic strength, toning and core training. Gilad was inducted into Israel’s Sports Hall of Fame in 1991 and into the US National Fitness Hall of Fame in 2007.
No matter the medium, the message is consistent and commanding, states Gilad, "Fitness is a journey not a destination".
Heather Bauer is a Registered Dietitian specializing in the interrelation between eating habits, metabolism, and lifestyle. Since 2001, the has offered private diet and nutrition counseling through her New York city-based nutrition practice, Nu-Train.
Ms. Bauer received her RD from the University of Wisconsian and started her career in the pre- and post-natal nutrition unit at Maimonides Medical Center in New York, and as a nutritionist at Equinox Fitness Club in New York. She is also the author of The Wall Street Diet (Hyperion, 2008).
Calorie Bargain: Keep the Beat: Heart Healthy Recipes from the National Heart, Lung, and Blood Institute
The Why: The reality is that one in four American women dies of heart disease, and according to the National Heart, Lung, and Blood Institute, “most fail to make the connection between risk factors—such as high blood pressure and high cholesterol—and their personal risk of developing heart disease.” Plus It’s a 2 days away from Mother’s day – and if this is a pretty good way to say you love your mom --- recipes to help her live longer. As the recipes in this special collection show, you do not have to lose flavor to gain heart health and "keep the beat". Enjoy "Crispy Oven-Fried Chicken," "Red Hot Fusilli," "Crunchy Pumpkin Pie," and "Summer Breezes Smoothie." Contains more than 100 pages of tempting heart healthy, taste-tested recipes sure to please you and your family. Turn your meals from "ho-hum" to "yum-yum" experiences.
Calorie Bargain: Quaker Simple Harvest All Natural Dark Chocolate Chunk Chewy Granola Bars (www.quakersimpleharvest.com)
The Why: When I first heard about these bars I was skeptical. Typically these large food companies make bars like these filled with ingredients you can’t pronounce. But these bars are not that. Not only do they taste great, they’re made with decent materials – including whole grain oats Nice job Quaker.
This is part of a continuing series on the health benefits of nuts. The first in the series focuses on pistachios and pecans.
Nutrition information per serving (not including the dressing): 416 calories, 24.3g total fat, 24.2g carbs, 7.4g fiber, 29.8g protein. 
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A pioneer in the fitness industry, who has helped millions to get fit, Gilad Janklowicz, continues to inspire and lead, with his consistent message, “keep it simple”. 
Heather Bauer is a Registered Dietitian specializing in the interrelation between eating habits, metabolism, and lifestyle. Since 2001, the has offered private diet and nutrition counseling through her New York city-based nutrition practice, Nu-Train. 
Calorie Bargain: Keep the Beat: Heart Healthy Recipes from the National Heart, Lung, and Blood Institute
Calorie Bargain: Quaker Simple Harvest All Natural Dark Chocolate Chunk Chewy Granola Bars (