Tops Foods To Improve Brain Function

We all need our brains to work quickly!  Work, parenting, and enjoying our hobbies or social events all require a fast-working brain!  How can you make sure your brain is in great shape?  One of the best ways to care for your brain is to eat foods that improve brain function!

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Coldwater Fish

Try eating 3-4 servings of coldwater fish (tuna, salmon, etc.) throughout the week, as the FDA suggests.  EPA and DHA fats are contained in these fish, and they’re in their ready-made form, making it easy for our bodies to digest them and put them to use right away!  These fats are important for healthy brain functioning and for protecting our joints, so eat up!



One of their super ingredients, lycopene, has been found to fight the free radical damage that occurs at the onset of dementia, so make sure you’re adding tomatoes to your diet where you can — salads, soups, and sandwhiches are great places to start!



This vegetable is a great source of Vitamin K, which helps improve brain functioning, so make sure you’re packing it into your meals!  Try it roasted, grilled, raw, or grated into meatballs, soups, and salads!



Packed with healthy monounsaturated fats, avocadoes are great for helping to maintain a healthy bloodflow in your body.  Your brain will reap the benefits of a healthy bloodflow, and they also lower blood pressure! Try adding olive oil to your dishes that contain avocadoes– they pair well together and you’ll get double the boost of monounsaturated fats, which studies have shown to actually slow brain aging!


Dark Chocolate

Dark Chocolate has powerful antioxidant properties which make it a must in your healthy-brain diet!  It contains natural stimulants which will help your brain to focus on the task at hand, and it stimulates endorphin production, which will help to regulate your mood in a healthy way!



What are your favorite brain-healthy foods?  How will you try to incorporate these into your current food habits?

Find out which foods you should be including in your diet to improve brain function!

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Top 5 Clean Eating Mistakes

Clean eating has become increasingly popular over the last few years, and for good reasons!  It’s a great way to cut out the junk that comes with processed foods, and it helps boost the amount of nutrients in our diets!  But there are a few mistakes that litter the path to clean eating.  Make sure you know how to avoid them!

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It’s so so popular, and everyone wants a vitamix, but watch out for juices!  Because most of the calories come from sugar, your body won’t process it quite the same way as it would a piece of fruit.  On top of that, when drinking your fruits via juice, you’re missing out on important opportunities to fulfill your fiber needs for the day! Limit your juice intake to make the most of those calories!

Fruit Binges

While fruit is healthy and a great way to get lots of nutrients, eating too much of it can trigger your blood sugar and set off your hunger signals, causing you to eat too much fruit in one sitting or to go out and seek for something to eat right.this.second.  Make sure you’re getting your daily requirements for fruit, but don’t eat 3 oranges in one sitting! Pair your fruit with a few slices of cheese or some nuts to help stabilize your bloog sugar!

Snack Time

If you’re focused on clean eating, don’t let snacktime derail your hard work!  Make sure your snacks are just as balanced as your meals– a bit of fiber, a bit of protein, a bit of fat, etc.  This will help you really feel satiated when you’ve finished the snack, and you won’t go on a kitchen raid to find the next snack to start on!

Processed Foods

Even if you’ve cut out the boxed mac and cheese with that neon powder, you might still be relying too much on processed foods.  Try to eat as little as possible from bags, boxes, cans, and jars.  Buy whole food ingredients and set aside time to meal prep at the beginning of each week.  This will help you avoid the excuse of convenience that leads most of us to pick up highly processed foods at the supermarket!



Just because you are eating whole and clean foods doesn’t mean you can overeat!  Many people think that because they’re eating healthy foods, they can eat more than they used to put on their plate.  The truth is that even with your organic chicken and your spinach and carrots and apples, you’ve got to stay in control of your portions!  Don’t throw caution to the wind and binge (although to be fair, a binge on apples is much less severe than a binge on donuts!) just because your food is healthy.  Limits are good for everything, even for clean food.


What are your biggest challenges when it comes to clean eating?

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Top 5 Foods To Improve Your Memory

Find out which foods to include in your diet to improve your memory!

We know that there are certain foods that help certain parts of our body, but there are also specific foods that are great for our brains!  Read the list below to find out 5 great foods that will improve your memory!

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This fruit is such an amazing food, especially for your brain!  They often get the bad reputation of having a high fat content, but it’s important to remember that the fat contained in avocados is the good fat (monosaturated!), which happens to be amazing for your brain!  It’s also great to for healthy glowing skin and for stabilizing your blood sugar levels!  Because they contain vitamin K and folate, they’re also great at preventing blood clots in the brain and improving cognitive functioning (key to memory!).  On top of all that, they’re rich in Vitamins B and C, which your body doesn’t store and thus must replace daily!  Try it smashed on toast, in your smoothies, or on top of a salad!



Even if it’s not your favorite vegetable, this veggie is so versatile that it’s almost a guarantee that you’ll find a way to enjoy it.  It’s high in vitamin K and choline, which are great for boosting your memory.  It’s also packed with vitamin C!  Eat it raw as a snack or in your salad, roast or grill it with other veggies, toss it in a stirfry, grate it into meatballs– the possibilities with broccoli are truly endless!


Dark Chocolate

Put that snickers down and listen up!  Dark chocolate is full of flavanols, which have anti-inflammatory and anti-oxidant properties.  They help lower blood pressure levels and improve blood flow to the brain and the heart.  The rule of thumb is the darker the chocolate, the better.  Opt for a minimum of 70% cacao to get their full benefit!



Salmon is packed with omega-3 fatty acids, which are great for your brain and thus, your memory!  Be aware that the health benefits of salmon apply to wild-caught Alaskan salmon, not farmed salmon.  A filet of salmon is a super versatile ingredient– broil it, pan fry it, put it into croquettes, serve it in a salad or in pasta– there are a ton of ways to enjoy a healthy piece of salmon, and you should aim to have 3-4 servings of fish per week anyway!




One of the easiest veggies to prepare (literally boil them until they’re soft), these guys are literally crammed with nutrients!  They reduce inflammation and are packed with cancer-preventing antioxidants.  On top of that, they’re packed with nitrates that help boost the flow of blood to the brain, which will absolutely boost your memory!  Add them to your salads or eat them as a side dish to get their benefits!


What foods are you trying to include in your diet to benefit your brain?

Find out which foods to include in your diet to improve your memory!


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Top 7 Breakfast Ideas for Gym Goers

The best breakfast ideas for morning workouts!

Going to the gym early in the morning has plenty of benefits– it helps you mark off the gym from your to-do list instead of procrastinating, it gives you an early dose of feel-good endorphins, and can help you feel more alert and energetic for the rest of the day.  But if you wake up early to go to the gym, what should you eat for breakfast?

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Yogurt Parfait

It looks fancy, but it will take you less than two minutes to put your greek yogurt, berries, and granola in a cup! It’s a quick breakfast with a bit of protein and natural sugar and carbs to get your body ready to run!


High-Protein Oatmeal

Your body will need the carbs and the protein to power you through a high-intensity workout, so make your oatmeal the way you like it, but add nuts and the nut butter of your choice!  This will help to fuel your body throughout your workout and after, and you won’t feel lightheaded or dizzy while pumping iron in the morning!


Protein Smoothie


If you don’t have much of an appetite in the mornings but you KNOW you need to kickstart your metabolism for the day, try having a protein smoothie.  It can be as simple (milk, greek yogurt, protein powder, fruit) or as complicated as you want to make it, but get some calories in you!  Better yet, start your day with a good dose of protein to make the most of the exercise you’re about to do!


Apples and Peanut Butter

It won’t take you but 2 minutes to put together, but it will stay with you throughout your workout.  Slice an apple and top each slice with some peanut butter, raisins, chia seeds, or other chopped seeds or nuts that you like to add to your dishes.  This can be eaten on the run, too, if you have room in your gym bag for a food container!


Avocado and Egg Toast

If you boil your eggs ahead of time, this breakfast will take about as long as it takes to toast your bread!  Mash your avocado on top of your toast and slice your hardboiled egg on top.  You can add salt or pepper, paprika, olive oil, sri racha, or whatever else you’d like on top to boost the flavor level of your breakfast!  The healthy fats of avocado, complete protein of the egg, and the healthy carbs in your whole grain toast are the winning combination for a healthy breakfast!



Eggs are always cheap and fast to cook.  Throw in a bit of leftover protein from last night’s dinner, any veggies you might like to include, and tada!  Full of protein and a great vehicle for other ingredients, omelettes are a great breakfast to get your  day started with, especially if you need a protein fix after a workout!


Freezer-Friendly Prepped Breakfasts

You can make tons of options ahead of time and then freeze them, ensuring that you always have something healthy that’s ready to go when you are!  Bacon, egg, and broccoli cups made in muffin tins are a great option!  Turkey and egg breakfast sandwiches are a classic, and breakfast burritos with your favorite proteins are popular, too!  In one sitting, you could easily prepare breakfast for 2 weeks if you take the meal-prepping + freezer route!


What’s your favorite pre- or post- gym breakfast?

The best breakfast ideas for morning workouts!

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5 Steps to Changing Your Taste Buds

Learn how to change your taste buds to crave and enjoy healthy foods!

Taste is one of our most important senses, and it can get us in trouble if we have cravings for certain tastes!  Potato chips, chocolate, or sugar– the list of tastes we love (but that are actually bad for us) goes on and on!  But did you know that you can CHANGE your taste buds?  I’m serious!  Use these five steps to reprogram your taste buds to keep you from craving foods that will derail your progress!

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Fight the Addiction.

Addiction?  What addiction?  Let me tell you:  science says that the serious overdoses of sugar and fat in our diet are addictive to our taste buds, and that they also dull them!  That means that you’ll crave those tastes but constantly need more and more to get your fix, and you might not be able to register new tastes as they actually are.  So step 1 to changing your taste buds is to make a serious commitment to swearing off large amounts of these ingredients.  You don’t have to go cold turkey!  Try weaning yourself off of them and finding enjoyable replacements for fatty or sugary foods and drinks.  Over time, it will get easier to avoid (but warning: you might pass a couple of grumpy days as your body and brain adjusts!).

Try it Again and Again.

It can be difficult to try foods that we’re sure we don’t like, but it’s an important step in reprogramming your taste buds.  If you have bad memories of hating broccoli as a child, maybe it’s time to try it again.  And if you find that you don’t like it, you’re not done!  Try it with a minimum of 2 ways of preparation:  Maybe you don’t like sauteed broccoli, but you might like it roasted, in a creamy soup, or raw in a salad.  Sometimes we think we don’t like the taste of something when really it’s the texture.  When it comes to vegetables, texture can change so much just by cooking ingredients differently.  Set a goal to try 3 foods each week that you normally don’t eat.  Kale, sweet potatoes, brussel sprouts, broccoli, mushrooms, and lentils might be a great place to start, but go with what will work for your personally!


Trick your Brain!

If you’re still not a fan of something that you KNOW you should be including in your diet, try and pair it with something that you do like.  For example, if you’re still not a fan of brussel sprouts, try sprinkling them with parmesan cheese after cooking.  At first you’re just masking the taste a bit, but you’re brain will start to associate BOTH tastes with happy feelings instead of just the cheese.  After trying this magical combo a few times together, you’re likely to find that brussel sprouts are a new dish in your regular rotation!

Become a Mouth Breather.

A big part of our sense of taste comes from our nose (shocking, right?), so sometimes you may think you don’t like the taste of something, but what you actually don’t like is the smell!  Quite a few vegetables have scents that are different from their actual tastes, but if you’re smelling it in front of your mouth for 15 seconds while you debate whether you’re going to eat it or not, all you ever get is the disagreeable smell.  Take stinky vegetables and try boiling or roasting them to help remove the sulfurous compounds that cause their odors.  Another good tip?  Your sense of smell is weakest in the evening, so save dinner for the time of day when you get wild and adventurous with new and healthy foods. Try to avoid taking huge whiffs of food before taking a bite if you know it’s a food that you have a complicated past with.


Spice Things Up!

If you’re really craving salty, fatty, or sugary flavors but you’re being so so good by avoiding them, try to keep your mouth entertained with other flavors!  Soy sauce, chili pepper, sri racha, vinegar (and all of its variants!  Rice vinegar is a great and interesting taste to add depth to stirfrys, for example), mustard, lemon, and fresh herbs are all great ways to create interesting tastes that will liven up any pot of green beans or lentils!

Make Small Changes

If you consider yourself a really picky eater, this is an important step to consider.  If you’re a fan of butter, don’t drop straight into dark olive oil– try a lighter one to ease yourself into the transition.  If you’re a chocolate lover, don’t move from milk chocolate to 80% pure cacao!  Start with smaller percentages of cacao and work your way up.  Water down your juices or sodas with a bit of water until eventually you don’t need such intense sugary tastes to get your sweet fix!  Sometimes making huge and sweeping changes is really setting yourself up for failuer.  Humans are creatures of habit and that’s ok.  Start small but stay constant and you’ll end up where you need to be!


What are your best tricks for trying new foods and tastes?



Learn how to change your taste buds to crave and enjoy healthy foods!

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What to Eat After a Heavy Workout

So you went to the gym and you KILLED your workout.  Now what?  What you eat next could make a big difference in your fitness results and your recovery time.  Keep reading to get the best tips on what to eat after a heavy workout!

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First let’s start with what you shouldn’t eat:

You want to avoid fat right after a heavy workout.  Fat by itself isn’t always bad, of course, but you shouldn’t eat fat right after a workout because you want to get carbs and proteins into your body as fast as you can.  Including fat in that post-workout meal with slow your digestion, and you want to start digestion your protein and carbs quickly to get the maximum effect from them!


When should you eat?

We know that there’s a window of about an hour after a workout that’s the ideal time to refuel your body, so it’s important to take advantage of your time and make sure you’re feeding yourself after a workout.  If you want a shower first, go for it– it doesn’t have to be the second you drop the weights.  But you don’t need to shower, go to your car, run some errands, then get home and cook.  Do what you need to do (meal-prepping, anyone?) to find a way to eat a healthy meal post-workout.


On to protein and carbs:

You know why you want protein (muscle building woot woot!) but do you know why your body needs carbs after a workout?  They aid in the recovery system for your muscles!  You need a good meal after an intense workout that consists of easy to digest (which means faster digestion time) food.  Here are a few options to consider:


Don’t let the Rocky movies trick you– there is no benefit to consuming raw eggs.  In fact, your body will be able to absorb even more of their protein by cooking them.  Hard-boiled (easy to prep ahead!) or scrambled, make them however you want to meet your protein goals for your post-workout meal!

Whole Grain Pita and Hummus

Carbs? check.  Protein? check.  Add your favorite spices to your hummus to keep things exciting, and dip away post-workout to make sure your body has what it needs to recover and grow!

Sweet Potatoes

A baked sweet potato has the perfect dose of healthy carbs to kick your body’s recovery functions into full gear.  Pair this with your favorite go-to protein and remember to hydrate yourself!

Rice or Potatoes

While we’re often warned against white starches, they can be helpful right after a workout because the lack of fiber (the reason we’re told to avoid them) actually helps your body to digest them faster, helping you to quickly access the carbs your body needs to begin recovery.  Chicken and rice or potatoes is a dish you can even pack ahead of time if you’re really serious about getting that meal in right after your workout is finished.


What’s your favorite post-workout meal?

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6 Super Healthy Breakfast Grains

Find some new healthy breakfast inspiration here with these 6 healthy breakfast grains!

Breakfast can be one of the most challenging meals of the day to prepare, simply because mornings can be so hectic sometimes.  The temptation to eat processed foods, junk, or to just skip the meal altogether is REAL!  Check out these six healthy breakfast grains that can be prepared in advance to help you get a quick and healthy breakfast every day!

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You may have seen it in salads, but did you know that you can whip this grain up for breakfast, too?  Quinoa is a great breakfast grain because it can be prepared in bulk in advance!  Treat it like a cereal and mix it with your favorite milk– whole milk, coconut milk, or almond milk– and heat it.  Add your prepared fruit on top and you’ve got an instagram-worthy healthy breakfast bowl!  The protein in quinoa will help you to stay full until lunch, and you won’t be loading up on highly processed or sugary stuff from a box!



This is a great gluten-free option if you’re craving oatmeal, because you can prepare it the same way.  You can go sweet or savory depending on the ingredients you decide to toss in.  The texture of buckwheat porridge is a bit creamier and less lumpy than traditional oatmeal, and has a slightly nutty taste to it!

Steel-cut oats

A traditional breakfast staple, steel-cut oats make a great start to your day.  Heart-healthy and quick to make on the stove or the microwave (or overnight in the fridge!), buying steel-cut oats gives you more fiber than the instant version.  Add your favorite nuts and fruits to boost the nutrients count!


You might not have tried this dish, but you really should give it a shot!  Try this:  warm muesli with ricotta (or greek yogurt) and honey.  It’s quick and savory, and you can add other fruits or nuts if you’d like!


Brown Rice

I know that in the western world, rice isn’t a common breakfast, but hear me out:  I had a friend who hated breakfast foods. She’s not a big fan of fruit and doesn’t like honey or yogurt.  She loves savory breakfasts, like eggs and bacon and toast.  So when she went on a stricter diet, her nutritionist suggested she make brown rice bowls for the morning– stirfried veggies that can be batch prepped at the beginning of the week, mixed with brown rice that can also be batch prepped at the beginning of the week– TaDa!  Unconventional?  Absolutely.  Did it work for her? Absolutely.  Maybe you should give it a try!



An Arabic grain that you might not have heard of before, this stuff acts as a prebiotic that helps to grow healthy gut bacteria.  It also offers up over 4 times the amount of fiber than brown rice!  Serve it warm with fruit, ricotta (or yogurt), and honey to get your day started right!  You can find this grain in your local arabic supermarket.


What are your favorite breakfast dishes?

Find some new healthy breakfast inspiration here with these 6 healthy breakfast grains!

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Food Labels– What Do They Really Mean?

Make sure you know how to understand food labels and ingredient lists!

Understanding food labels can be tricky business– serving sizes might be half of a container that otherwise looks like a single serving to you, and ingredients can go be disguised by other names that you don’t recognize.  Read up below on how to understand food labels, and make sure you’re informed about what you’re putting in your body!

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Serving Size

At the top of the nutriton information panel on the back of each product, you’ll see the serving size.  This might come in grams or another unit of measurement that you don’t keep handy in your brain, but it should also estimate about how many servings are in that container.  Don’t just assume that a small container is one serving– check this information first so you can then inform yourself about the balance of nutrients listed below.



Once you know the serving size, check how many calories are in each serving.  Remember to do the math on how many calories you’re actually consuming if you double up on portions.  A common problem in the U.S. is that many people eat more calories than necessary each day, and even with all of those calories they still don’t meet the ideal nutrients intake recommended by the FDA.  Checking out the calories (as well as the calories that come from fat) is an important step to deciding if this is a food that you want to include in your diet. The nutrition information panel is based on a 2,000 calorie per day diet.  The FDA suggests that 40 calories per serving size is low, 100 calories is moderate, and 400 calories is high.  Take this into consideration when checking out the back of the box or can!


Avoid These Ingredients!

Try to avoid products with trans fat, saturated fat, cholesterol, and sodium.  These can contribute to problems such as heart disease and high blood pressure.  By limiting these in your diet as much as possible, you can achieve a more balanced diet and better health.  It’s important to note that these ingredients often appear in processed foods, so you may be able to avoid many of these ingredients by taking the long route of cooking a meal from scratch instead of buying the convenient boxed versions that fill our supermarkets!

Look for These Ingredients!

Try to opt for items that are high in Vitamins A and C, Calcium, Iron, and Dietary Fiber.  Many Americans don’t get enough of these nutrients, despite their high caloric intake.  You can see the percent daily value available on the back of each box (based on a 2,000 calorie per day diet) which can help you to better understand how well a certain food may help you meet the necessary daily intake of specific vitamins and nutrients.


Check the Ingredients!

The other aspect of the food label that’s important to understand is the ingredient list.  The most important piece of information to know about the ingredient list is that ingredients are listed in order of quantity.  You want the first several ingredients of any packaged food to be whole ingredients that you recognize, not chemicals or fillers.  If the first ingredient on the list is something you can’t pronounce, it’s probably not very nutritious.


Watch Out for Sneaky Names

The next detail to be aware of when reading the ingredients list is that many undesirable ingredients go by different names.  For example, sugar can be listed as plain sugar, but it can also be listed as corn syrup or high fructose corn syrup, barley malt syrup, agave nectar, or dehydrated cane juice (and those are just a few!).  Sodium also has several different names that can appear on a label.  Trans fat, something we want to avoid, might not appear at all!  Instead, ingredients that are high in trans fat (partially hydrogenated oil and hydrogenated oil, for example).

Don’t Fall for Gimmicks!

Health food labels on the front of foods can also be quite deceptive, so watch out! ”No added sugar” might make you think that a food is sugar-free, but some foods are naturally high in sugar.  ”Natural” doesn’t mean the same as organic.  It only means that the product began as something natural (such as pears or grains), but it doesn’t denote what may have been done to those natural ingredients on the way to making the product.  Low-fat and sugar-free options often are high in other undesirable areas in order to compensate for the lack of taste that comes with cutting out fat or sugar.  It’s important to read up on the labels that denote ”healthy” food, because they are designed to entice those of us that want to eat healthily!  It’s a sales gimmick!


Opt for Whole Foods

We know that the best way to avoid nasty ingredients and increase our intake of quality nutrients is to eat whole foods.  This doesn’t mean everything that comes in a box or a bag is off limits or terrible, but those products DO require a close look at the food label!


Those are my top tips about checking out food labels!  What’s your biggest difficulty understanding food labels or ingredient lists?

Make sure you know how to understand food labels and ingredient lists!

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Are You Eating Enough Protein?

Make sure you're getting enough protein to maximize your workouts and nutritent intake!
We all know that protein is an important part of a healthy diet, but do you know if you’re eating enough of it? Different sources say different things, and the amount ultimately depends on your body and your physical activity level, but it might be time for an information tune-up to make sure you’re doing the most you can to stay on track with your fitness and nutrition goals!

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Proteins are the building blocks of the body. They make up our muscles, tendons, organs, and skin.  They are also used to make enzymes, hormones, neurotransmitters, and several other tiny molecules that serve important functions.  Proteins are essential to not only growing our bodies or muscles, but also in maintaining them.
An important thing to remember about protein that it’s nott just about quantity. It’s also about quality.
Generally speaking, animal protein provides all the essential amino acids in the correct ratio for our bodies to make the best use of them.  If you’re eating animal products (like meat, fish, eggs, or dairy) every day, then you’re probably already doing pretty well, protein-wise.  If you don’t eat animal foods, then it can be slightly more challenging (and requires a bit of research and planning) to get the protein and essential amino acids that your body requires.

So how much should you be consuming?

Adults in the U.S. are encouraged to get 10% to 35% of their day’s calories from protein foods. That’s about 46 grams of protein for women, and 56 grams of protein for men.  It’s not hard to get this amount if you eat two to three servings of protein-rich foods a day, according to the CDC.
  • A 3-ounce cut of meat has around 21 grams of protein. A normal 8-ounce cut of meat could have over 50 grams of protein.
  • One 8-ounce yogurt container has around 11 grams of protein.
  • One cup of milk has 8 grams of protein.
  • One cup of dry beans has around 16 grams of protein.

There are a few exceptions to this rule, specifically for women.
Pregnant women are encouraged to get around 10 grams of protein extra while pregnant, and it’s recommended that 20-30 grams of their entire protein intake for the day come from low-fat dairy products, as the calcium and Vitamin D are good for the bone health and development of both the mother and the baby.
Nursing mothers are recommended a 20 gram increase in their protein intake per day.  Both of these recommended increases are small and don’t have to mean a lot of extra calories or food.  An additional serving per day of greek yogurt or beans will often be enough to help meet these increases.
Making sure you’re meeting your body’s protein requirements is a great way to maintain and build lean muscle, which will help your body to burn more calories by simply maintaining it.  You just have to watch it because some forms of protein also come with high amounts of fat and other not-so-great additional ingredients.  Try monitoring your protein intake every day for a month, with the goal to reach your maximum daily requirement, and see if you don’t see a difference in your muscle definition, energy, and even in your skin and hair!
What’s your favorite way to add more protein into your meals?
 Make sure you're getting enough protein to maximize your workouts and nutritent intake!

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Health Benefits of Nuts

Easy to find in supermarkets (or in your own backyard!) and versatile enough to go in almost any meal, nuts are a superfood all their own.  Though tiny, they pack a powerful punch of health benefits!  Find out the health benefits that you can add to your diet by simply adding nuts to your meals and snacks!

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Rich in Calcium and Vitamin E, these little nuts are a great addition to salads, yogurt, or oatmeal.  They make a great snack on their own, too!  Bonus points if you eat whole almonds with their skin, as the skin is full of heart-protecting flavanoids!


Brazil nuts

A great source of the mineral selenium, which helps produce the active thyroid hormone.  Selenium also helps wounds to heal and is great for people with thyroid problems.  Try adding it to your breakfast– you only need 3-4 brazil nuts per day to get all the selenium you need!



High in protein and packed with iron, magnesium, and zinc, these guys make great toppings on salads and stirfrys, or can be made into a delcious nut butter.  The magnesium content in these nuts can help improve recall and mental delays, so pack them into your lunches, snacks, and dinners whenever you can! Because they contain so much good stuff, these nuts are ideal for people that follow a vegetarian diet!



A great source of folate, which is especially important for women!  Try hazelnuts in a nut spread or eat them whole or chopped in stirfrys and salads!



This nut has the highest fat content of all nuts, but it adds great texture and flavor to meals.  They supply a great level of the healthy type of fat (mono-unsaturated) and are rich in fiber, magnesium, calcium, and potassium.  You can stash these anywhere from cookies to salads to home-made bread or muffins.  They go great in salads and stirfrys too!



These guys are packed with sterols, a compound that helps lower cholesterol.  That makes them super heart friendly, and because they’re rich in antioxidants, they can help prevent hardening of the arteries!  They are rich in oleic acid, which is also found in avocados and olive oil.  Because they are rich in Vitamin B3, these make a great snack to fight exhaustion.  They go well in salads, desserts, stirfrys and soup toppings, on top of fish, and even plain!




Rich in vitamin B6, these guys are great at keeping hormone levels regulated.  They contain lutein and zeaxanthin, which contribute the eye health.  They also contain potassium and fiber, making them a great snack option.  These go great in salads and stirfrys as well, and like most other nuts, can be crushed and used as a pre-bake coating for fish or chicken!



These guys are packed with antioxidants, making them useful in the fight against cancer.  They also contain heart friendly fat and can help to lower LDL cholesterol.  They’re also rich in omega-3, so if you’re going a day without fish or avocados, try to sneak these guys in where you can!

What’s your favorite nut and how do you eat it?


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