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HELPFUL HINTS

A few things I want to share with you will benefit you tremendously. First is the value of adding seeds and nuts to your diet.

Studies done on women eating a handful of nuts (i.e.: walnuts, pecans, almonds) more than five times a week found they had less than half the risk of coronary artery disease, as compared with those who rarely or never eat nuts.1

Brazil nuts are high in selenium, which is linked to a reduced risk for cancer and atherosclerosis. Eat at least three unsalted Brazil nuts a day. Just one provides 160 percent of our RDA for selenium. At all costs, avoid trans fats. Become a label reader. If something you pick off the shelf at the grocery store says "partially hydrogenated oils" or "hydrogenated vegetable oils," put it back. Don't bring it home. It clogs your arteries. You find these fats in things like peanut butter, pancake mix, crackers, cookies, etc. Also, check the labels in your pantry-you might be surprised. Trans fats contribute to type 2 diabetes. The Harvard School of Public Health found that every 2 percent increase in the number of calories from trans fat raises the risk of type 2 diabetes by 39 percent. And the Rush Institute for Healthy Aging in Chicago found that eating significant amounts of "partially hydrogenated" vegetable oil increased one's risk of Alzheimer's disease by nearly two and one half times!

So what's so great about seeds? That's where lots of minerals are found-calcium, copper, iron, magnesium, selenium, and zinc, as well as vitamin E. Try different seeds on each given day- sunflower seeds, sesame seeds, pumpkin seeds-and make sure you get in flax seeds and chia seeds. Flax seeds actually reduce inflammation in the body and help prevent blood clots. They lower cholesterol and triglycerides, help protect against deadly heart rhythms, and help arteries open wider. That's a lot of benefits from those tiny seeds. You can't benefit from them, though, until you grind them up in a nut or seed grinder. Once they are ground, store them in the refrigerator for up to twenty-four hours. After twenty-four hours, they lose their nutritive value. So buy your seeds whole, not ground, and grind them yourself.

Chia seeds are also high in omega 3 fats and have been known to give an extra boost of energy.

Remember each day-a handful of nuts, 2 - 3 Tbs of seeds, at least 8 glasses of water, 40 grams of fiber, 45 - 60 minutes of exercise, an attitude of gratitude and time in God's Word. You are well on your way to improved health. God bless you as you make strides to live a healthy and fulfilled life.


1. F. B. Hu. "Frequent Nut Consumption and Risk of Coronary Heart Disease in Women: Prospective Cohort Study," BMJ, 1998, 317:1314-1345.
2. Food Science and Technology, volume 42, issue 10, December 2009.
3. J. Salmeron. "Dietary Fat Intake and Risk of Type 2 Diabetes in Women," American Journal of Clinical Nutrition, 2001, 73:1019-1026.
4. M. C. Morris. "Dietary Fats and the Risk of Incident Alzheimer Disease," Archives of Neurology, February 2003, 60 (2): 194-200.
5. Dr. Arnott's 24 Realistic Ways to Improve Your Health. p. 33.