Nuts To GO!

Our health promoting decisions need to stay on top of our extra busy life. Keeping food choices under control will be challenging at this time of year. If you are not allergic, nuts can simplify the process. All nuts are high in beneficial fats. While portion size should still be considered they are still a better choice versus the high sugary foods.


Walnuts – Sprinkle some cinnamon on these tasty nuggets. Studies show that diets high in walnuts help to lower total cholesterol and may even lower low density lipoproteins (LDL) the bad cholesterol.

Walnuts are full of linolenic acid, which also reduces the risk of coronary heart disease.

The Omega-3 fatty acid content in walnuts help to keep your brain in shape as well. Walnuts might even help to lower the risk of Alzheimer’s disease. Walnuts can also protect against prostate cancer.


Almonds – Like walnuts almonds may help to lower both total cholesterol and bad cholesterol. High in magnesium, which can help to lower blood pressure and reduce inflammation. Almonds can boost your levels of vitamin E an antioxidant that helps protect against disease and cell damage. Only 15 milligrams of vitamin E daily will get you there. Eating just 2 ounces daily even be beneficial. If you take vitamin E in capsules take selenium with it as they work together. Slivered almonds are easier to chew. I find that whole almonds are forever chewable!


Pistachios – Feeling a little stressed. Spend some time separating the shell to get to the inner goodness of this nut! Gives you something to do until the stressful event has passed.

This great nut also helps to regulate blood pressure and is also great for heart health. Nutrients contained in pistachios are vitamin K, magnesium, thiamin, dietary fiber and protein.

Studies have shown that people eating pistachios are less likely to get gallstones.

Research conducted by the Agricultural Research Service (ARS) of the United States Department of Agriculture (USDA) and recently published in the British Journal of Nutrition found that pistachios actually contain fewer calories per serving than originally thought. One of the lowest calorie nuts with 160 calories per 30 gram serving (approximately 1 ounce).

A handful of pistachios has as much fiber as ½ cup of broccoli. In addition to the data on pistachios, another study by researchers at Harvard University found that consumption of nuts, as well as vegetables, whole grains, fruits and yogurt, helped to controll weight gain with nuts exhibiting a (-).57 pound effect on body weight. is the leading online source of information on the health and nutrition benefits of pistachios. The site is offered in nine languages and includes research updates and educational materials for both consumers and health professionals.


Macadamia Nuts – Lots of fiber in this tasty nut. There aren’t a lot of studies on the health benefits of macadamia nuts, but some research does show that they may help improve blood lipid profiles. They also have among the highest amount of monounsaturated fat, a type of healthy fat. They help you feel full, which can help in weight management goals.

One ounce of macadamia nuts contains approximately 12 nuts and contains 203 calories. That isn’t the chocolate covered variety! Eat them plain!

Many nuts can be roasted in the oven. Heat oven to 350 degrees, and spread nuts on a cookie sheet. Leave them to dry or drizzle with a little bit of olive oil. Roast for about 10 minutes, flipping halfway.


Chestnuts – Don’t forget the chestnuts. Even if you don’t roast them on an open fire as the song says.



  • One pound whole chestnuts (3 cups).
  • One cup water, plus more as needed

Using a sharp knife, cut an “X” about one inch long in the shell of each chestnut (the flat side is easiest)

Place the chestnuts in a large straight sided skillet with a lid that fits tight to the skillet.  The chestnuts should sit in pan in an even layer with wiggle room. Add the water, place the pan over high heat, and bring to a boil. Boil, shaking the pan often, until the water has evaporated. About 5 minutes.  If the shells do not open add a little more water and continue to steam until they do.

Once the shells have opened, reduce the heat to low and cook the chestnuts covered in the dry pan, shaking the pan occasionally so they don’t burn, until the shells are toasted and the meat is tender, about 20 minutes more. Peel when cool enough to touch. ENJOY!

Try to use Organic Non-GMO ingredients whenever possible.


Non-coffee Latte

  • 8-12 ounce hot water
  • 1 scoop chocolate or vanilla Bone Broth Protein Powder
  • 1 tablespoon coconut oil
  • 1 tablespoon unsalted grass-fed butter, optional (super yummy)

Blend in a blender and enjoy!


Swiss Almond Chocolate Smoothie Recipe

  • 10 ounces plain almond or coconut milk
  • 1 tablespoon extra virgin coconut oil
  • 1 or 2 tablespoon raw, unheated honey
  • 1 tablespoons cocoa or cacoa powder
  • 1 scoop of Bone Broth Protein Chocolate
  • 2 tablespoons almond butter
  • 1 or 2 fresh or frozen bananas
  • ½ tablespoon vanilla extract
  • 3 tablespoons ground chia seeds

Combine the ingredients in a high-speed blender. This one is amazing! Serves 2. Takes approximately 3 minutes to make.


I wish you all the very best through this holiday season. Lots of joy, love and happiness.