Healthy Foods from A-Z, “W”

March 11, 2016 Meredith Mitchell

Good Morning Everyone!

We are on to the letter “W” in our journey through the alphabet of healthy foods!

Walnuts-

Walnuts originated in the Mediterranean region and Central Asia, and are among the oldest trees foods grown by man. These nuts have been a part of the human diet for thousands of years. They are rich in omega-3 fats and contain higher amounts of antioxidants than most other foods.

Walnuts are most often eaten on their own as a snack, however, they can also be added salads, pastas, breakfast cereals, soups and baked goods. They are also used to make walnut oil, an expensive culinary oil often used in salad dressings.

9 Reasons to Eat Walnuts Every Day:

Helps with weight loss
Induces and improves sleep because they contain a compound called melatonin
Great for our hair because they contain biotin, vitamin B7, that helps strengthen hair, reduce hair fall and improve hair growth
Prevents heart disease
1. They have the highest amount of antioxidants among all dietary plants and nuts
2. They are loaded with omega-3 fatty acids that lower bad cholesterol and increase the production of good cholesterol
Prevents diabetes
1. All types of nuts are associated with a lowered risk of diabetes
Makes our skin glow and prevents wrinkles and signs of ageing
They keep our brains healthy and help ward off dementia and prevent Alzheimer’s
Helps you live longer as they reduce cancer risks
Helps to lower blood pressure responses to stress

For more information visit:

http://authoritynutrition.com/foods/walnuts/

http://www.thehealthsite.com/fitness/go-walnuts-13-health-benefits-of-this-awesome-nut/

For more nutritional information go to: http://nutritiondata.self.com/facts/nut-and-seed-products/3138/2

Some great and healthy recipes for walnuts include:

Poached Eggs with Spinach and Walnuts – http://www.myrecipes.com/recipe/poached-eggs-spinach-walnuts

Orange-Walnut Salad with Chicken –http://www.eatingwell.com/recipes/orange_walnut_salad_chicken.html

Cucumber Salad with Yogurt and Walnuts – http://www.walnuts.org/cooking-with-walnuts/recipes/bulgarian-cucumber-salad-with-yogurt-and-walnuts/

Chicken Salad with Walnuts – http://www.walnuts.org/cooking-with-walnuts/recipes/chicken-salad/

For many, many, many MORE healthy walnut recipes visit: http://www.walnuts.org/cooking-with-walnuts/recipes/

Wheatgrass –

Wheatgrass is a nutrient-rich type of young grass in the wheat family. It is sold as a dietary supplement in tablet, capsule and liquid forms. Wheatgrass is often used for juicing, or added to smoothies or tea.

*2 ounces of wheatgrass juice has the nutritional equivalent of 5 pounds of the best raw organic vegetables!

I get that it can appear to be inaccessible, expensive, and gross, but with so many health benefits on the line why not compromise and try it?

However, consuming too much at any given time can render you nauseous and feeling sick. You have to slowly build up your serving sizes. For instance, when you are first incorporating wheatgrass juice into your diet, start with only 1 ounce per day and slowly work up to 2 ounces per day. You don’t need more than that.

*Equally important as the amount you take is when you take it! Wheatgrass should always be consumed on an empty stomach or with other fruits and vegetables. It should never be consumed right after a meal; otherwise it will make you feel nauseated.

**Important Note: Young children, pregnant women, and elders should consult their doctors before adding wheatgrass to their diets!

Health Benefits:

Reduces food cravings
Increases red blood cells in the body and improves immunity
Increases the amount of oxygen in the blood, stimulating circulation
Improves digestion
Reduces fatigue and boosts energy
Effective in fighting inflammation and treating arthritis
Cures skin diseases such as eczema and psoriasis
Detoxes and cleanses the liver
Helps in fighting the common cold
Stabilizes blood sugar levels

Chlorophyll is what makes wheatgrass so powerful. Chlorophyll is known to reverse aging, suppress hunger, cleanse our blood, combat odor, and prevent cancer.

For more information visit:

http://www.organicauthority.com/health/15-uses-for-wheatgrass-juice.html

For nutritional information go to: http://nutritiondata.self.com/facts/custom/900675/2

Some great and healthy recipes for wheatgrass include:

Healthy Green Smoothie with Wheatgrass, Lemon and Honey –http://www.nutribulletrecipes.org/healthy-green-smoothie-recipe-with-wheatgrass-honey/