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Improve Your Attention Span: 8 Strategies to Stay Focused

It’s 9:00 am on a Monday, and you’re ready to start the week. You’ve written a to-do list, brewed yourself a nice cup of coffee, and turned on the computer.

And then, your mind starts to wander:

“Did I feed the cat?”

“Should I get takeout or eat in tonight?”

“Is it true that plants can communicate with each other?”

Why is it so hard to stay on task and stay focused, especially when you have to do something boring, unpleasant, or just plain difficult? The answer, of course, depends on specific factors like your age, health status, psychological and physiological stressors, and more.

Individuals with ADHD have distinct brain chemistry that interferes with their ability to concentrate. Older adults usually have more difficulty tuning out distractions as a result of normal, age-related cognitive decline. And conditions like depression, anxiety, and insomnia, can also undermine your ability to stay focused.

Unfortunately, concentration is not something that you can force. It’s not really about willpower, either. You can spend hours sitting at your desk, resisting every temptation to walk away from your work, and still get nothing done at the end of the day. Like any muscle, it takes time and effort to train your brain, but with some practice, you can work towards building a razor-sharp focus and attention span.

Here’re 6 effective strategies to help you get started on a path to better concentration.

Identify triggers and distractions

It may sound obvious, but the first step to improving your mental focus is to identify any distractors that may be hijacking your productivity.

It’s easy to underestimate just how many distractions keep you from staying on task. People tend to think of diversions in terms of big disruptors — like the banging hammering of a construction site across the street, or a radio blaring in the background. But even small intrusions, which often go unnoticed, can quickly do away with your attention.

Phone notifications are one concentration’s worst enemies. In a 2015 study published in the Journal of Experimental Psychology, researchers found that cell phone notifications, including banners, sounds, and even vibrations, can disrupt attention and trigger task-irrelevant thoughts. Interestingly, the researchers found that participants who received push notifications — even if they didn’t immediately respond or interact with their mobile device — were three times more likely to make a mistake on the task at hand than those who didn’t.

So, what can you do if your cell phone notifications are distracting you even when you ignore them? For one, you can permanently or temporarily disable your notifications. You could also turn off your phone while you are working. And if shutting off those pesky attention suckers is not really an option for you, consider using the “do not disturb” feature on your phone, which lets you choose when and how you want to be updated with push notifications and incoming calls while your phone is locked.

Set daily goals & deadlines

Create a to-do list

Stay focused with a to-do list

Get organized by dividing your day into goals, each with a clear purpose. Think of this as a detailed to-do list of prioritized daily tasks. Keeping a to-do list is the simplest and easiest proven tool to ensure you stay focused and increase your productivity. Set reasonable targets for each day. All you need to get organized is a pen and paper, or even just an app on your smartphone.   Not every task comes with a clear deadline so you need to create your own. Deadlines are important and are especially useful to the ADHD brain.  They eliminate competing priorities and boost adrenaline, making it easier to hyperfocus and stay on task.  Post your deadlines where you can easily see them and set frequent reminders.

Break tasks down

Some tasks are more involved than others. When you’re faced with a complicated task, breaking it down into smaller pieces or goals may help you to feel less overwhelmed.  Small goals within a larger goal can prevent a project from feeling as though it’s taking too long. Smaller goals can also help maintain a sense of accomplishment, which can help you feel motivated. When work feels insurmountable, procrastination can quickly take over and it can be hard to get started on any task at all. Breaking work down into smaller, more manageable steps helps.

Interrupt yourself

Deliberately interrupting a task might help you focus on completing it. Experts theorize that pulling yourself away from a task creates a tension and fixation on the task that ultimately enhances your focus. Your brain was focused, and then the object of that focus was taken away, which can leave you feeling incomplete. While distractions can be a risk during this project interruption time, setting an alarm for short breaks may help you want to get back to what you were doing.

Use caffeine wisely

Coffee is the world’s most consumed psychoactive substance, and for good reason. The beloved beverage can infuse you with a healthy dose of energy, reduce brain fog, and boost concentration. But like any other drug, excessive use can become problematic.

The first thing to understand is that the much-desired caffeine buzz you feel after drinking a cup or two is only temporary. Just like the saying goes, what goes up must come down. And the caffeine crash that occurs a few hours after you’ve drunk more than your fair share of coffee can leave you feeling drained, cranky, and unable to focus.

To avoid caffeine’s productive-slashing effects, try making these simple modifications to your daily consumption:

  • Prioritize sleep (i.e., don’t use caffeine to replace sleep. Listen to your body, if it’s telling you it’s tired, rest)
  • Don’t drink coffee on an empty stomach
  • Drink plenty of water
  • Space out your cups of coffee throughout the day
  • Set a daily caffeine cut off time (preferably 3-4 hours before bed)

Try Breathing from your Belly

Deep breathing exercises can help you become more attentive and more relaxed at the same time. Anxiety and stress can really build up when we’re trying to concentrate, to the point where it becomes difficult to focus. When working or doing a task, take occasional breaks to do a breathing exercise.

  1. Find a comfortable, quiet place to sit or lie down. For example, try sitting in a chair, sitting cross-legged, or lying on your back with a small pillow under your head and under your knees.
  2. Place one hand on your upper chest and the other hand on your belly, below the ribcage. Allow your belly to relax, without forcing it inward by squeezing or clenching your muscles.
  3. Breathe in slowly through your nose. The air should move into your nose and downward so that you feel your stomach rise with your other hand and fall inward (toward your spine).
  4. Exhale slowly through slightly pursed lips. Take note of the hand on your chest, which should remain relatively still.
Deep breathing

Breathe from your belly

Go for the flow

Sometimes what we need most is momentum, which lets us build up our confidence and assures us that we’re capable of getting things done. If there is a task that you already know how to start, are excited to tackle, do it. It doesn’t have to be the most urgent or important task on your list. Just getting something done and getting into the flow of things can help when it’s time to shift your attention to the more pressing stuff.

Get enough sleep

Research suggests that challenging your brain to a difficult task — like learning a new language, playing an instrument, or doing brain games — can improve neuroplasticity, improve memory, and boost cognitive performance.

Some evidence-based activities that have been shown to keep your mind sharp and agile include:

  • Card games, like solitaire or bridge
  • Jigsaw puzzles
  • Sudoku
  • Crosswords
  • Knitting, drawing, painting, or anything that involves fine motor skills
  • Mindfulness meditation

Not sleeping enough can throw your body out of whack. Classic symptoms of sleep deprivation include fatigue, irritability, moodiness, memory problems, and, of course, difficulty concentrating. Healthy sleep habits, on the other hand, can boost attention, lower the risk of chronic disease, and increase your productivity. 

According to the CDC, the recommended amount of sleep for adults 18 years and older is 7 to 9 hours per night.

Should We Wash Fruits and Vegetables Before Eating?

Do You Really Need to Wash Fruits and Vegetables Before Eating?

With so many differences of opinion when it comes to the proper way of washing produce, and whether or not it makes a difference, it’s difficult to know if we’re following the right recommendations.

One theory is that cooking your vegetables is more than enough to kill germs and bacteria, therefore, skipping a rinse is not a big deal. Others, swear by certain products like baking soda, vinegar, or produce disinfectants to keep their fruits and vegetables clean. On the other hand, studies also point out that cross-contamination with other germy areas in your kitchen, like your sink, often poses a threat to exposure of harmful bacteria like Salmonella and E. coli.

According to the Food and Drug Administration (FDA), about 48 million people get sick from eating contaminated food every year. And despite experiencing intense abdominal pain and violent diarrhea and vomiting – experts estimate that out of those who get sick with food poisoning, nearly 130,000 will require hospitalization and about 3,000 of those cases will result in death.

There have been dozens of foodborne outbreaks in the US in recent years, including one in 2011 linked to cantaloupes that left 33 dead, and one in 2006 caused by packaged baby spinach that infected at least 205 across 26 states. Other major outbreaks due to bacteria in strawberries, cucumbers, bean sprouts, green onions, papayas, and tomatoes have produced hundreds of hospitalizations and dozens of deaths over the last two decades.

So now that it’s been established that washing your fruits and vegetables is essential for preventing foodborne illness, let’s get into the nitty-gritty of when, how, and which produce you should be rinsing before consumption.

Wash fruits and vegetables

Wash fruits and vegetables

Before storing OR prior to eating – when should you wash produce?

There are basically two types of people when it comes to cleaning fresh produce: before-storing rinsers and before-eating rinsers. So, who’s right? Well, both options have their pros and cons. For example, washing produce in bulk prior to storing it can save you lots of time, and for fruits and veggies that are visibly soiled, giving them a quick rinse before sticking them in the fridge minimizes the risk of cross-contaminating the food that’s already in there.

But experts agree that when it comes to rinsing fresh produce, it’s always better to wait right before eating unless the item is very dirty. Why? For one, bacteria can re-grow (or continue growing) while the produce is stored. And because moisture speeds up decay, washing fruits and veggies in advance could also cause them to spoil prematurely.

If you absolutely must wash your fresh produce in advance, just make sure you dry each piece thoroughly before storing it. A salad spinner works great for leafy greens, as does air drying or gently placing the fruits or veggies between two clean kitchen towels and rubbing them together gently.

How to wash fruits and vegetables before eating

It may seem like a pretty straightforward process, but you may be surprised to learn there’s actually a right and a wrong way of cleaning fresh produce. Here’re the do’s and don’ts of washing fruits and vegetables your mom never told you about:

Do’s

  • Wash your hands with soap and water before washing and preparing fresh produce to ensure no microbes are transferred to your food during the cleaning process
  • Rinse fruits and vegetables before you peel them so avoid transferring debris from your knife or peeler onto the item
  • Run the produce under plain water and gently rub away dirt and debris — your hands are perfect tools for this, so there’s no need to use a fancy brush or sponge unless you see a lot of buildup
  • Remove the outermost layers of leafy vegetables like lettuce, cabbage, and brussel sprouts where most of the dirt typically hides
  • Alternatively, you can make a DIY produce wash by filling a clean tub or sink with cold water and adding 3 tablespoons of baking soda. Soak fruits and veggies for about 5 minutes, rinse with water and pat dry

Don’ts

  • Never wash food with commercial cleaners like soap or bleach as they can get absorbed by the produce and can make you very sick
  • Don’t use hot water. Although hot water can neutralize bacteria, it can also damage your produce and allow bacteria to seep in
  • There’s no need to rinse pre-washed produce, but if you are going to do it, keep it away from unwashed fruits and vegetables to avoid cross-contamination
  • There’s no need to wash frozen produce, either
  • Never rinse produce and meat together. In fact, you should always avoid rinsing or soaking meat products altogether
  • Don’t rinse mushrooms. Instead, wipe them clean with a damp (clean) cloth or paper towel

A final word

While it can be tedious and time-consuming, washing your produce before consuming it helps rid your food of dangerous disease-causing bacteria like E. coli and salmonella. Always make sure you wash your hands before and after handling raw food to prevent cross-contamination and avoid using harsh cleaners like dish soap or bleach directly onto food.

 

More food tips, recipes, and recommendations

 

The Low FODMAP Diet for IBS: Why It Isn’t Just Another Food Trend

If you struggle with irritable bowel syndrome (IBS), you’ve probably heard of the low FODMAP diet. FODMAP stands for fermentable oligo, di-, monosaccharides and polyols (phew, try saying that five times fast!), which are specific groups of foods that are hard to digest and absorb, particularly in people with IBS.

What is the low FODMAPs diet?

Developed in the early 2000’s by a team of researchers led by Australian nutritionist Sue Shepherd, the purpose of the low FODMAP diet is to avoid or cut out foods with short-chain carbohydrates, a compound that makes the food resistant to digestion.

The diet is designed to help people with IBS have better control of their symptoms by limiting irritating foods that trigger changes in the gut’s microbiome. Also known as fermentable carbs, these foods bypass the bloodstream and head straight into the far end of your intestines, where most of the gut bacteria reside. Once there, bacteria eat the carbs for fuel, releasing hydrogen gas as a byproduct, which in turn triggers digestive symptoms such as bloating and cramping in sensitive individuals.

What the science says

While there’s no shortage of fad diets and food trends popping up every couple of months, research suggests that the low FODMAP diet may be the real deal for people with IBS. Studies show that the odds of improving pain, one of the hallmark symptoms of IBS, are 81% greater among people who eat a low FODMAP diet. And recent analyses have concluded that eating low FODMAP foods can reduce other debilitating IBS symptoms, like diarrhea, bloating, and constipation.

The low FODMAP diet is an elimination diet, which means that you have to slowly phase out specific foods within a specified time frame and then introduce them back, one at a time, to see if they cause any symptoms. Since it’s very restrictive, the low FODMAP diet is intended to be a temporary eating plan and not a permanent solution. Although certain foods can worsen symptoms of IBS, eating a variety of foods, including a wide range of fruits and vegetables, is essential for every aspect of human health.

Benefits of the low FODMAP diet

The low FODMAP diet is not for everyone. It isn’t intended for individuals without IBS or chronic digestive symptoms, and shouldn’t be used as a weight-loss method (there isn’t any evidence that people following this diet lose any weight). For folks with debilitating digestive issues, however, the low FODMAP diet can be extremely positive.

Here’re some research-backed benefits of the low FODMAP diet for IBS:

  • Reduces cramping
  • Lessens heartburn/reflux
  • Increases quality of life
  • Prevents stomach bloating
  • Lowers instances of diarrhea
  • Lessens gas
  • Reduces constipation

What can and can’t you eat in the FODMAP diet

Irritable bowel syndrome is a complex condition, and everybody experiences it differently. Not every high FODMAP food will negatively affect every person with IBS, and some low FODMAP foods may still cause sensitivity in some people. An important part of the low FODMAP diet is to write down your symptoms (or lack thereof) after each meal to identify your personal tolerance to different foods.

Here’s a list of the most common low and high FODMAP foods and ingredients:

High FODMAP foods (aka foods to avoid)

The Low FODMAP Diet - Foods to Avoid

The Low FODMAP Diet – Foods to Avoid

  • Wheat: bread, pasta, pastries, breakfast cereals, cakes
  • Garlic and onions (this are some of the most concentrated sources of FODMAPs)
  • Artichoke
  • Asparagus
  • Mushrooms
  • Apples
  • Avocado
  • Pineapple
  • Watermelon
  • High fructose corn syrup, honey, and sugar-free sweets containing polyols
  • Herbal teas
  • Wine
  • Beer
  • Milk
  • Buttermilk
  • Hard cheeses
  • Ice cream
  • Yogurt
  • Stock cubes
  • Cauliflower
  • Beans

Low FODMAP foods (aka foods to include)

The Low FODMAP Diet - Foods to Include

The Low FODMAP Diet – Foods to Include

  • Alfalfa
  • Bean sprouts
  • Eggs
  • Non-dairy milk: almond milk, rice milk
  • Bell pepper
  • Carrots
  • Bok choy
  • Lettuce
  • Zucchini
  • Eggplant
  • Certain cheeses: brie, camembert, feta, goat, mozzarella
  • Lactose-free yogurt
  • Ginger
  • Olives
  • Oranges
  • Grapes
  • Kiwi
  • Lemon, lime
  • Beef, pork, chicken
  • Nuts and seeds: almonds, peanuts, pine nuts, macadamia, pumpkin seeds
  • Sourdough bread
  • Tofu, tempeh
  • Clear spirits: gin, vodka
  • Chocolate
  • Popcorn
  • Cucumber
  • Broccoli, broccolini

Final thoughts

The low FODMAP diet is now one of the first-line therapies for treating irritable bowel syndrome (IBS) because of its effectiveness in reducing symptoms quickly and without the need for medications. However, it is not a weight loss program and shouldn’t be followed by people without digestive issues. It’s not supposed to be a permanent eating regime, either.

Talk to your doctor if you have IBS and want to learn more about the low FODMAP diet, or if you have undiagnosed stomach issues that don’t resolve with healthy eating and exercise.

Explore Easy Low FODMAP Recipes

Benefits of Rhodiola: Proven Ways This Herb Can Benefit Your Health

In a world teeming with processed foods and synthetic medications, finding natural ways to support your health and improve everyday concerns like anxiety and fatigue has never been more important. Luckily, research shows that adaptogenic herbs like rhodiola rosea contain powerful compounds that can help the body thrive under stressful situations. Here’s everything you need to know about rhodiola rosea.

What is rhodiola

Rhodiola rosea, commonly known as “golden root” or “arctic root,” is a perennial flowering plant that grows in the mountains of Russia, Scandinavia, and other cold mountainous regions of Eurasia. Studies show that rhodiola rosea extract can be beneficial for numerous physical and mental functions, and some people believe it can treat mild to moderate depression, anxiety, anemia, high blood pressure, and many more. Read on to learn more about the effects of rhodiola rosea and what to look for when shopping for a rhodiola supplement.

Health benefits of rhodiola rosea

Research on the health effects of rhodiola rosea is still emerging, but results so far have been promising. Here’s what the science says about the benefits of rhodiola:

Reduce stress

In traditional medicine, rhodiola is known as an adaptogen, which are plants and substances that help the body cope with stress through a number of mechanisms. Investigators don’t know why it happens, but studies show that taking a supplement with  rhodiola root extract may help reduce burnout and stress.

Rhodiola has stimulating effects weaker but similar to caffeine. People in the northern mountains of Europe and Asia have been using rhodiola for centuries to treat anxiety and fatigue, as well as increase energy during stressful times.

Improve athletic performance

Preliminary research shows that rhodiola rosea extract may help improve sports and exercise performance by increasing antioxidant activity and boosting mental alertness.

In one animal study, rats that received a combination of rhodiola extract with another compound found in rhodiola rosea root called Rhaponticum carthamoides showed improvements both in physical strength and muscle power. And another study found that taking a rhodiola supplement could boost athletic endurance by decreasing perceived exertion.

Reduce symptoms of depression

Evidence suggests that rhodiola rosea, or golden root, may have antidepressant properties and could help treat mild to moderate depression in some people.

In one 2015 study published in Phytomedicine, investigators compared the effects of rhodiola with those of a common antidepressant. The results showed that both were effective at reducing symptoms of depression, although the antidepressant sertraline (Zoloft) seemed to have a greater effect. However, rhodiola rosea extract was better tolerated and produced fewer side effects.

Other benefits

While more research is needed, early research suggests that rhodiola rosea may also:

  • Have anti-cancer properties
  • Help manage diabetes
  • Reduce instances of binge eating
  • Help treat anemia
  • Side effects & risks

Because it is a relatively rare plant, rhodiola rosea supplements are at risk of adulteration or counterfeiting. To avoid this, always look for a reputable source you can trust.

Rhodiola is safe and well-tolerated when taken by mouth in the appropriate doses either as a liquid extract, as part of a dietary supplement, tea, capsules, or tablets. Side effects are typically mild and can include:

  • Jitteriness
  • Dry mouth
  • Dizziness
  • Trouble falling or staying asleep

A final word

Rhodiola rosea shows great promise as an adaptogen and may be effective at reducing stress, fatigue, and mental burnout when taken as a nutritional supplement. Overall, the risks of taking rhodiola are low, and it seems to produce few side effects even in relatively large quantities. As always, talk with your doctor before taking a new supplement to determine if it’s right for you.

Looking for a Rhodiola supplement?

 

 

Want to Be More Productive? Get More Sleep

Delicious Chai Tea Latte Recipes

Chai is an Indian blend of black tea, cinnamon, ginger, cardamom, cloves, peppercorn and star anise. Its flavor alone is very strong, so it’s mixed with milk to tone it down. Not too spicy or bitter, it has just the perfect blend of ingredients, giving you a mildly flavored, enjoyable drink. There are many versions of Chai Tea Latte recipes:  here are a couple of delicious ones.

For homemade chai tea lattes, you can brew the black tea yourself or use a black tea concentrate.

The Five Spices Used in Chai Tea Latte

1. Green Cardamom. This spice is floral-scented and gives an earthy, smoky flavor to the tea. Green cardamom is a must-have for making chai. Get whole pods instead of seeds for better flavor. Crack them before steeping the tea.

2. Cloves. Unlike green cardamom, this one is optional. It’s highly recommended, however. Cloves are very fragrant and their flavor blends well with cinnamon and spicy black pepper.

3. Cinnamon Stick. The sweetness of cinnamon counters the earthiness of the cardamom and the spiciness of the pepper.

4. Fresh Ginger. This mild spice is responsible for that soothing sensation you feel on the back of your throat as you drink the tea.

5. Black Peppercorns. Adding peppercorns to the drink gives it that subtle kick of spice that makes it cozy and warm.

You can combine the above ingredients to your liking or purchase premixed chai spices at markets and tea stores ready to use.

RECIPES

recipesChai Tea Latte with Almond Milk

Ingredients:
2 cups almond milk (or milk of choice)
2 black tea bags (optional; Darjeeling)
3/4 teaspoon ground cinnamon, or to taste
1/4 teaspoon ground ginger
1/8 teaspoon ground cloves
3 tablespoons maple syrup (or sweetener of choice)

Instructions:
If using tea, keep in mind that this drink will have caffeine. Heat up the almond milk in a saucepan over medium-high heat, until it begins to bubble around the edges of the pan. Turn off the heat, and add the 2 tea bags to the pot of hot milk. Wait 3 to 5 minutes for the tea to steep, then remove the bags and continue with the next step.
If you’re skipping the tea, add the plain almond milk to a saucepan.

Now that the milk is in the saucepan (whether it’s been brewed as tea, or not) add in the cinnamon, ginger, cloves, and maple syrup. Whisk to combine, stirring over medium heat, until the mixture is piping hot.

Adjust any seasoning to your taste and serve immediately. Leftovers can be stored in an airtight container for up to 4 days in the fridge. You can serve them chilled over ice, or reheat on the stove again.

Note:  For those that wish to avoid caffeine, you can eliminate the tea altogether and make a milky chai tea latte.

Chai Tea Latte from Concentrate

Ingredients
Tazo Chai Tea Latte Concentrate – The base of the drink that contains black tea and spices. You can buy this at large supermarkets such as Target and Walmart.
Milk – Pick your favorite! You can even use dairy-free. I love using almond milk for this recipe.
Cinnamon – For garnish. it’s optional but highly recommended.

Tips for the Best Latte
You can use 2% cow’s milk or any type of milk you prefer.
You can use a mile frother or immersion blender to make your milk nice and foamy.  You can also use a hand whisk. You can sweeten chai tea latte by adding honey or maple syrup.

Instructions:
In a small saucepan over medium heat, add Tazo tea latte concentrate. Cook until hot.
Pour the concentrate into a mug. Place the saucepan back on the stove and heat milk until warm.
Whisk the milk vigorously for 1 to 2 minutes, or until frothy. Pour the milk over the concentrate. Scoop the leftover milk foam in the saucepan and top it on the latte.
Dust with cinnamon, if using. Enjoy!

 

Are Walnuts Good For You? Health Benefits and Side Effects

Looking for a simple yet tasty way to get more nutrients into your diet? Then look no further than walnuts, the single-serve vitamin and mineral powerhouse that has (rightfully) earned the moniker “mother of all nuts.” In this article, we crack open the facts about walnuts and look at their health benefits, side effects, and some easy ways to incorporate this wonder nut into your daily diet.

What are walnuts?

With their hard shell and unmistakable brain-like inner fruit, walnuts are actually the edible seeds from trees of the Juglans genus. They are the most widely-consumed nut globally. And their sweet taste and crunchy texture make them ideal additions to both sweet and savory dishes, including breads, cakes, salads, and vegetarian sauces.

Nutrition facts

All nuts are incredibly healthy but walnuts definitely take the cake with their impressive nutritional profile. According to the USDA, 1 cup of shelled walnuts (about 100 grams) contains:

Macronutrients

  • Calories: 654
  • Protein: 15.2 grams
  • Carbs: 13.7 grams
  • Sugar: 2.62 grams
  • Fiber: 6.7 grams
  • Fat: 65.2 grams

Vitamins & Minerals

  • Copper
  • Manganese
  • Folic acid
  • Phosphorus
  • Iron
  • Vitamin B6
  • Vitamin E
  • Vitamin C

History & Health Benefits of Walnuts

To say that walnuts have been around for a while would be a bit of an understatement. Experts have found evidence that humans were already eating walnuts since prehistoric times. In fact, in an archeological dig in Southern France, scientists found fragments of roasted walnut shells in what seemed like a communal fire pit dating back to the Neolithic era, some 9,000 years ago.

The earliest written account that mentions walnuts dates back to 2,000 B.C. and comes from the ancient city of Babylon, where walnuts were reserved for Persian royalty only. In ancient Rome, walnuts, and the oil extracted from them, were considered “food for the gods” because of their many health benefits. And in medieval times, walnuts were touted as a remedy for headaches, mental illness, and seizures.

Today, the medicinal value of walnuts is well established. It could be due to their high antioxidant activity or perhaps thanks to their abundance of healthy fats. Still, these wrinkly nuts have been linked to several health benefits, including improved brain function, heart health, and decreased inflammation. Here are 5 proven health benefits of walnuts.

Walnuts are rich in healthy plant compounds

Each time you eat walnuts, you’re consuming a rich diversity of plant compounds proven to support health on many different levels. In fact, walnuts are among the richest dietary sources of antioxidants, ranking above virtually every other nut, including almonds, pecans, pistachios, and Brazil nuts.

Some noteworthy plant compounds in walnuts include:

  • Melatonin
  • Ellagic acid
  • Alkaloids
  • Flavonoids
  • Tannins

Walnuts are also an excellent source of alpha-linolenic acid, a type of omega 3 fatty acid found in plants. What’s more, a single serving of walnuts per day is enough to meet the recommendation for omega 3 fatty acids for both men and women, which is 1.6 and 1.1 grams, respectively.

Walnuts promote gut health

The human gut is made up of colonies of trillions of bacteria, which help balance not only your digestive tract but your overall health. However, an unhealthy balance of bacteria causes bacterial dysbiosis (reduced microbial diversity), a contributing factor to chronic diseases such as diabetes, cancer, and even heart disease.

But eating walnuts could be a good way of keeping your bacterial colonies in check, according to a 2018 study published in Nutrients. The analysis showed that participants who consumed 1.5 ounces of walnuts daily increased their bacterial diversity relative to when they didn’t eat walnuts. And in a recent study conducted by Penn State researchers, those who ate walnuts increased the number of a particular strain of gut bacteria beneficial for heart health.

Walnuts offer protection against certain kinds of cancer

Building on previous studies about gastrointestinal health, researchers found that some of the polyphenols found in walnuts are metabolized by gut bacteria and converted into urolithins, a type of compound that could help slow down the proliferation of cancer cells.

Walnuts are also chocked-full of bioactive components with anticancer properties, including omega 3 fatty acids, gamma-tocopherol, phytosterols, and polyphenols. In fact, in animal studies, walnuts were capable of suppressing cancer growth in breast and prostate tissues.

Interestingly, there’s also some evidence that eating nuts may be associated with a higher survival rate among breast cancer survivors, according to a study by Vanderbilt University Researchers. The study didn’t differentiate between different types of nuts, but walnut’s impressive nutritional composition sure makes them an ideal addition to any cancer-fighting diet.

Eating walnuts may improve brain function

Research suggests that walnuts may boost brain function and improve memory and focus.

As mentioned earlier, walnuts are a good source of omega 3 fatty acids, a polyunsaturated fat essential for cognitive function and brain development. So when researchers fed mice with Alzheimer’s walnuts every day for 10 months, both their memory and learning skills significantly improved.

Human studies have yielded promising results, as well. For example, an analysis that followed 64 healthy college students found that eating walnuts sharpened their reasoning skills, although there weren’t any improvements in their mood or memory. And one study looking at the protective effects on the brains of older adults found that eating walnuts was linked to better memory and increased neurogenesis.

Walnuts could help reduce blood pressure and boost heart health

Turns out that eating a handful of walnuts every day may be just what you need to keep your blood pressure under control. That is, according to a study published in the Journal of the American Heart Association in 2019.

For the study, 45 participants who were either obese or overweight were assigned into one of three different diet groups: a diet that included walnuts, a diet that didn’t include walnuts but incorporated the same amount of alpha-linolenic acid (ALA) from other sources, and a diet that substituted walnuts and ALA with another type of fatty acid.

At the end of the study, those who ate whole walnuts saw the most benefits, even when compared to volunteers who ate a diet with a similar nutrient profile (rich in ALA) but without consuming the actual nut. All in all, the walnut diet significantly reduced blood pressure and lowered cholesterol levels, both important markets for preventing heart disease.

Walnuts can be life-extending

A study published on 4/4/21 in the journal Nutrients found that a few handfuls of walnuts a week can help you live longer. The research, out of the Harvard T.H. Chan School of Public Health, found that eating five or more servings of walnuts per week helped people extend their life 1.3 years longer than people who didn’t eat walnuts (1 serving = 1 oz).

Five servings of walnuts per week were also associated with a 14 percent decreased risk of death, from any cause, and a 25 percent lower risk of dying from cardiovascular disease specifically.

Allergies and side effects

Walnuts are generally safe to eat and well-tolerated by most people, although folks with nut allergies should refrain from eating them to avoid adverse reactions. Avoid eating too many walnuts in one sitting if you have IBS, since they may soften your stool and cause diarrhea when eaten in large quantities.

Despite being high in calories, walnuts are not associated with weight gain. On the contrary, since they’re packed with fiber, many people find that eating walnuts as a snack makes them eat less because they feel full for longer. If you’re worried about gaining weight, though, you might want to consider lowering your fat intake on the days you consume walnuts.

All small nuts, including walnuts, carry the risk of choking in children. Never leave grown kids alone while eating walnuts, and avoid giving them to children younger than 7 years of age.

A final word

Walnuts can be a great addition to any diet. They have more omega 3 fatty acids than any other nut and boast an impressive antioxidant profile.  Among its many health benefits, walnuts could help reduce blood pressure, boost memory and thinking, and help diversity your gut microbiome. Don’t eat walnuts if you’re allergic to nuts, and talk to your doctor before adding walnuts to your diet if you have gut issues, like IBS or Crohn’s disease.

 

Related Links:

How to Roast Nuts & Roasting Recipes
Easy Walnut Recipes

Fall Into Wellness: 7 Tips for a Healthy Autumn

Shorter days, cooler temperatures, and colorful leaves make fall a good time to reassess your health and wellness habits. Fall is a great time to get yourself ready for a healthy holiday season! Our top 7 healthy tips for staying active and well this fall:

 

Step Outside

Healthy Tips for Fall - Step Outside

Healthy Tips for Fall – Step Outside!

There’s no shortage of benefits when it comes to getting outdoors and breathing in some fresh air. As the temperature starts dropping, this is the perfect time to do some hiking or spend time outside moving your body — especially in the age of social distancing, self-quarantining, and stay-at-home orders. Among its many benefits, being outdoors can:

  • Help clear your lungs
  • Boost your immunity
  • Improve your concentration
  • Lower anxiety and improve your mood
  • Help increase your vitamin D levels

 

Lean Into Vitamin C

Eat More Vitamin-C Rich Foods

Vitamin-C Rich Foods

There’s a reason vitamin C is the queen of all vitamins; without it, your body couldn’t grow and repair tissues, your immune system wouldn’t be strong enough to fight disease, and your lymphatic system would have a hard time removing harmful substances like free radicals that can ultimately lead to cellular damage.

This fall, make sure you and your family are consuming adequate amounts of vitamin C by incorporating in-season Vitamin-C rich foods like bell peppers, which contain nearly three times more vitamin C than oranges and citrus fruits. Broccoli, cauliflower, potatoes, Brussels sprouts, and kiwifruit are also in-season during the fall and are fantastic sources of vitamin C and other essential nutrients.

 

Level Up Your Sleep Game

Get More Quality Sleep

Quality Sleep

While it’s said that daylight savings (DST) robs us of an hour of sleep during the spring and gives it back in the fall, very few of us actually get to sleep that extra hour. As the sun goes down earlier, it can throw off your sleep-wake cycle; early risers typically end up waking up even earlier than usual, and short sleepers might have more trouble falling asleep and wake up more often during the night.

Fight the effects of DST by practicing good sleep hygiene, including going to bed and waking up at the same time every day, optimizing your sleep environment, and taking a sleeping supplement with melatonin and other natural sleep aides, when necessary, to help your body return to healthy and natural sleep patterns.

 

Everything in Moderation

Moderation

Moderation!

Between Halloween candy, game day, and Thanksgiving dinner, fall’s probably the tastiest and most indulgent season of the year. And let’s get one thing straight: there’s nothing wrong with eating so-called “unhealthy” foods from time to time, especially when that means eating a mini chocolate bar (or ten) the day after Halloween.

Research shows that people who eat intuitively are healthier and happier than folks who count calories or stick to restrictive diets. The key is to listen to your body and pay close attention to your internal eating cues (aka eating when you are hungry and stopping when you are full). And also to make peace with food, because even though some foods are certainly healthier than others, obsessing over what you “should” and “shouldn’t” eat usually ends up in instances of overeating and guilt.

So go ahead, enjoy all the delicious food fall has to offer; load up on all the delicious seasonal fruits and veggies, but also allow yourself to enjoy the not-so-healthy meals and snacks that make eating such a fun and satisfying experience.

 

Recharge With Loved Ones

Enjoy Time with Family & Friends

Enjoy Time with Family and Friends

Fall is a great time to slow down. Relieve stress by getting together with your loved ones, and reaching out to people you may not have heard from in a while. Studies show that being social can:

  • Lighten your mood
  • Lower your risk of dementia
  • Sharpen your memory
  • Improve cognitive skills
  • Help you live longer

 

Give Your Immune System a Natural Boost

Boost Your Immune System

Give Your Immune System a Boost

A strong immune system is always important, but more so during the colder months, which are associated with an increase in viral infections like the flu and the common cold. And while there’s no magic recipe to guarantee a sick-free autumn, a few simple lifestyle modifications can help keep your immune system strong:

  • Eat your fruits and veggies
  • Exercise regularly
  • Don’t smoke
  • Drink alcohol in moderation
  • Try to keep stress to a minimum
  • Consider taking a combination immune support supplement
  • Stay up to date with all your recommended vaccinations, including the COVID-19 vaccine and the flu shot

 

Embrace In-Season Foods

Eat In-Season Foods

Fall Foods – Eat In-Season Produce

Seasonal foods not only taste better, they are also better for the environment, cheaper, and help support your local economy. Here’s a list of produce you should be buying in the fall months for optimal freshness and greatest value:

Fruits

  • Apples
  • Cranberries
  • Figs
  • Grapes
  • Key limes
  • Kumquats
  • Pears
  • Persimmons
  • Pomegranates

Vegetables

  • Arugula
  • Beets
  • Broccoli
  • Brussels sprouts
  • Celery
  • Eggplant
  • Garlic
  • Kale
  • Peppers
  • Pumpkin
  • Squash
  • Mushrooms
  • Sweet potatoes
  • Zucchini

 

We hope you’ll benefit from these 7 healthy tips for Fall,

and enjoy the changing colors and cooler weather of the season!

>> More healthy tips for wellness

 

Drinking Tea May Improve Brain Health

Legend has it that one day some 5,000 years ago, a leaf was blown into a pot of water being boiled for Ancient China’s first Emperor, Shen Nung, leading to the accidental discovery of tea. Of course, nobody knows if that story actually happened –the origins of tea have always been a hotly debated topic, shrouded in myths and legends. But what we know for certain is that this popular beverage offers a variety of evidence-backed health benefits, including protecting your brain against age-related cognitive decline.

Health Benefits of Tea

Although there is evidence showing that Ancient Chinese civilizations were already consuming tea thousands of years ago, Western Europe’s love affair with tea didn’t start until the 1600s. When tea first arrived in Britain, it was sold as a natural remedy for a multitude of ailments, including indigestion, scurvy, and grief. In 1650, tea was brought from British colonies to the United States, where it became an instant favorite of many settlers, who at one point consumed more tea than all of Britain combined.

benefits of tea

Tea plantation

Today, tea is the second most consumed beverage on the planet – right after water. It’s even more popular than coffee, beer, and soda – and it’s a lot healthier, too. Studies have shown that different types of tea may lower “bad” cholesterol, help with some types of cancer and heart disease, and improve gut health, among other benefits. And now, a recent neuroimaging study published in the medical journal Aging is giving tea lovers another reason to stock up on these mighty leaves: people who drink tea at least four times a week have healthier brains than non-tea drinkers.

The study, led by researchers from the University of Singapore, looked at the tea-drinking habits of 36 healthy old adults. Participants were asked to recall how many cups they drank in a day, what type, and other tea-related behaviors and divided them into two groups: tea drinkers and non-tea drinkers. Volunteers also had to undergo neuropsychological tests and magnetic resonance imaging (MRI) to measure brain function and structural changes.

Results suggested that participants who drank green, black, or oolong tea at least four times a week over a period of about 25 years showed better connectivity between the right and left hemispheres of the brain and better overall functional connectivity. Other studies have shown that well-organized and interconnected brain regions can process information more efficiently and seem to slow down cognitive decline.

But while tea’s seemingly never-ending list of health benefits may be more than enough of a reason to pour yourself another cuppa, remember that how you drink your tea matters. Even though your tea with sugar or honey won’t counteract its health effects, high added sugar intake has been linked with memory and attention issues, cognitive decline, and structural changes in several regions of the brain.

More about tea…

In the US, black tea consumption far outweighs the other two types of tea. In contrast, in Asia, green tea is the more common variety; in Southern China, oolong tea tops the charts.

Black, green and oolong tea are made from the same plant. The unique flavor profiles for each of these teas are due to differences in how the leaves of the Camellia sinensis plant are processed. Herbal teas, however, are not made from the same plant. These teas are products of the roots, leaves, flowers and other components from a variety of plants. Chamomile and peppermint are two popular herbal teas. Chamomile is made from the plant’s flowers and peppermint from the leaves of a mint plant.

tea nutrients

Caffeine and Nutrients Found in Tea

Black, green and oolong tea all contain caffeine. Black tea has more caffeine than green tea. However, the caffeine content also relates to the brewing process. The longer the tea steeps, the greater the caffeine content. Caffeinated teas typically have less caffeine than coffee:

  • One 8-ounce cup of coffee contains about 95 milligrams of caffeine.
  • An equal amount of black tea has around 48 milligrams.
  • In a cup of green tea, there are only 29 milligrams.
  • Oolong provides about 38 milligrams of caffeine per cup
  • Decaffeinated black, green, oolong teas contain very small amounts of caffeine.
  • Many herbal teas are caffeine-free.

Too Much of a Good Thing: Health Risks of Tea

Though there are lots of good things about consuming tea, overdoing it can put your health at risk.

One risk is a caffeine overload. Large amounts of caffeine may lead to nervousness, restlessness and may disturb your sleep. Some people may also experience loose stools and other gastrointestinal issues. Nausea, abdominal pain, heartburn, dizziness and muscle pain are also possible side effects from consuming too much caffeine. It may also interact with certain medications and increase the effects of caffeine in the body. Total daily intake of caffeine from all sources should not exceed 400 milligrams.

Popular Herbal Teas for Health

Rooibos Tea is gaining popularity as a delicious and healthy beverage. Consumed in southern Africa for centuries, it is flavorful, a caffeine-free alternative to black or green tea, and it is praised for its potential health benefits, claiming that its antioxidants can protect against cancer, heart disease and stroke.

rooibos tea

Rooibos tea

Hibiscus Tea is made from the colorful flowers of the hibiscus plant. It has a pink-red color and refreshing, tart flavor. It can be enjoyed hot or iced. In addition to its bold color and unique flavor, hibiscus tea offers healthful properties.

For example, hibiscus tea has antiviral properties, and test-tube studies have shown its extract to be highly effective against strains of the bird flu. However, no evidence has shown that drinking hibiscus tea could help you fight off viruses like the flu.

Ginger Tea is a spicy and flavorful drink that packs a punch of healthy, disease-fighting antioxidants. It also helps fight inflammation and stimulates the immune system, but it’s most well known for being an effective remedy for nausea.

Studies consistently find that ginger is effective at relieving nausea, especially in early pregnancy, although it may also relieve nausea caused by cancer treatments and motion sickness. Evidence also suggests that ginger may help prevent stomach ulcers and relieve indigestion or constipation. Ginger may also help relieve dysmenorrhea, or period pain. A number of studies have found that ginger capsules reduced pain associated with menstruation. In fact, two studies found ginger to be as effective as non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen at relieving period pain

Peppermint tea is one of the most commonly used herbal teas in the world . While it’s most popularly used to support digestive tract health, studies show it also has antioxidant, anticancer, antibacterial and antiviral properties. Evidence also shows that peppermint oil is effective at relaxing spasms in the intestines, esophagus and colon. Lastly, studies have repeatedly found that peppermint oil is effective at relieving symptoms of irritable bowel syndrome.

Echinacea tea is an extremely popular remedy that’s said to prevent and shorten the common cold. Evidence has shown that echinacea may help boost the immune system, which could help the body fight off viruses or infections. Many studies have found that echinacea can shorten the duration of the common cold, lessen the severity of its symptoms or even prevent it. However, results are conflicting, and most studies have not been well designed. This makes it difficult to tell if positive results are due to echinacea or random chance. Therefore, it’s not possible to say definitively that taking echinacea will help with the common cold. At the very least, this warm herbal drink may help soothe your sore throat or clear up your stuffy nose if you do feel a cold coming on.

A Nice Cup of Tea

Although more research is needed to pin down all of its benefits, tea can be part of a healthy eating pattern. It is best to brew it yourself so you can control the amount of added sweetener (sugar, honey, etc.)

The Best Way to Brew Tea

  • Fill your kettle with fresh water. Water that has been previously boiled loses oxygen and can weaken the flavor of your tea.
  • Heat your tea to the proper temperature. (Black: 195-205 degrees F.) Green 175, Herbal 208, Oolong 195)
  • Warm the teapot and/or your mug with hot water.
  • Add your tea.
  • Pour the water and brew the tea. Steep black tea for 2-3 minutes. Green-45 sec to 1 min. Herbal or Rooibos 5-6 min. Oolong 3 min. Over-steeping can result in bitter tea.
  • Relax and enjoy!

Food for Thought: Mental Health for Kids and the Benefits of Healthy Foods

Mental Health for Kids

Mental health struggles are not exclusive to adults. Kids of all ages can develop the same emotional problems as grown-ups, especially when their needs are not being met or when external factors, like schooling, social media pressures, or a stressful home environment negatively impact their sense of security and well-being.

According to the American Academy of Family Physicians, at least one in six US children suffers from a mental health disorder such as ADHD, anxiety, or depression. And, unfortunately, this number is on the rise, exacerbated by the unprecedented changes and distress kids have had to endure during the pandemic.

The Centers for Disease Control and Prevention (CDC) provides the following definition for children to be mentally healthy:

“Being mentally healthy during childhood means reaching developmental and emotional milestones and learning healthy social skills and how to cope when there are problems. Mentally healthy children have a positive quality of life and can function well at home, in school, and in their communities.”

Recognizing the signs of stress in your child and talking to his or her doctor if you’re concerned about their mental health are important ways of supporting them through emotional struggles. But what if the little things we do for our kids each day, such as offering them healthier food alternatives, could also impact their current and future psychological well-being? This is the question that a group of researchers set out to answer in a study published in the British Medical Journal of Nutrition last month. This is what they found:

Good Food, Good Mood

The study, which looked at data from over 10,000 primary and secondary school children from Norfolk, UK, was the first to look at the associations between fruit and veggie intake, breakfast choices, and mental wellbeing among kids in the United Kingdom.

“While the links between nutrition and physical health are well understood, until now, not much has been known about whether nutrition plays a part in children’s emotional wellbeing. So, we set out to investigate the association between dietary choices and mental wellbeing among schoolchildren,” said lead researcher Professor Aisla Welch.

The results showed that higher consumption of both fruits and vegetables was associated with better mental well-being among secondary school students. Still, only a quarter of them, and 28% of primary school kids, were getting the recommended five-servings-a-day. Moreover, one in every 10 children didn’t consume any fruits or veggies at all.

The relationship between fruit and vegetable consumption and mental health was also a linear one, meaning that kids who ate five or more portions had higher psychological well-being than those who ate four, who, in turn, had better mental well-being than those who ate one or two, and so on. Mental well-being was defined by the authors as “a state of well-being in which the individual realises his or her own abilities, can cope with the normal stresses of life, [and] can work productively and fruitfully (…).”

Breakfast and lunch choices were also associated with mental wellbeing. Children who ate only a snack or breakfast bar fared significantly worse in terms of mental health than those who had a conventional-type breakfast (i.e., cereal, yogurt, toast, fruit) before going to school. Kids who didn’t eat any breakfast at all had even lower mental wellbeing scores. And children who drank energy drinks for breakfast had the lowest scores of all.

Likewise, students that didn’t consume lunch had lower scores than kids who did. And unfortunately, the researchers found that in a class of 30 pupils, at least three will go into afternoon class without eating any lunch. This is particularly concerning because kids who don’t have enough to eat are more likely to develop health conditions like asthma and anemia, as well as behavioral issues like anxiety, aggression, and hyperactivity.

Another surprising find was that diet was as much or even more impactful on a child’s mental wellbeing as some adverse childhood experiences, such as witnessing daily or almost daily violence or arguing at home. This serves as a reminder that a well-balanced diet can be as important to a stable and positive mood as other practices that promote good mental health.

Dietary Recommendations for Children

Mental Health for Kids

Fruits and Vegetables Benefit Mental Health for Kids

The U.S Department of Agriculture makes the following recommendations for children based on age and gender. These are the minimum recommended intakes for active children, but if your kids want to eat more fruits and veggies, that’s great! And remember that while fresh is always best, frozen, canned, and dried fruits and vegetables also count as a portion.

Vegetables

Young Kids

  • Ages 2 – 3: 1 cup
  • Ages 4 – 8: 1 ½ cups

Girls

  • Ages 9 – 13: 2 cups
  • Ages 14 – 18: 2 ½ cup

Boys

  • Ages 9 – 13: 2 ½ cups
  • Ages 14 – 18: 3 cups

Fruits

Young Kids

  • Ages 2 – 3: 1 cup
  • Ages 4 – 8: 1 to 1 ½ cups

Girls

  • Ages 9 – 18: 1 ½ cups

Boys

  • Ages 9 – 13: 1 ½ cups
  • Ages 14 – 18: 2 cups

 

Food for Thought – Kids Who Eat More Fruits & Vegetables Have Better Mental Health

The Takeaway:  To give children a good start in life and promote good health and feelings of wellbeing now and in the long run, it’s important that parents provide a variety of fruits and vegetables in their children’s diet at an early age and throughout their childhood.

 

Improve Your Memory With a 10 Minute Walk!

In a day and age where so many of us are overworked, overscheduled, and overcommitted, do you have 10 minutes to spare? Hopefully you do, because evidence suggests that as little as 10 minutes of very light exercise daily can be good for your brain! A bit of exercise can help sharpen your memory, and facilitate neuronal changes that enhance learning and thinking. Research indicates that yes – you can actually improve your memory with just a short 10 minute walk!

Stepping towards a healthier mind

There are plenty of reasons for being physically active. Regular exercise helps prevent and manage countless chronic conditions, like heart disease and type 2 diabetes. It also promotes good sleep, improves your mood, boosts your sex life, and helps you stay at a healthy weight.

But perhaps the ultimate benefits of working out daily are its long-term effects on memory and cognition, as well as its ability to protect your brain against neurological conditions like dementia and Alzheimer’s disease.

In a 2018 study published in Proceedings of the National Academy of Sciences, researchers asked a group of 36 college students to sit on a stationary bike for 10 minutes and do nothing. At a separate date, they were told to pedal leisurely for 10 minutes, at a pace so subtle it barely raised their heart rate — about 30% of their maximal oxygen consumption. The participants were asked to take computerized memory tests immediately following both sessions (exercise and non-exercise).

Surprisingly, the results of the study showed that, as short and undemanding as it was, the effects of the exercise were beyond question. Right after gently pedaling for a mere 10 minutes, the students fared better remembering the images shown on the memory tests, especially those that were harder to discern. M.R.I tests also confirmed that specific portions of the participant’s brains associated with learning seemed to communicate better after being physically active.

 

Improve Your Memory and Brain Health

 

Furthermore, a study of older adults who agreed to donate their brains to science when they passed, also found significant cognitive improvements among active individuals. Participants of the longitudinal research study underwent annual medical and mental evaluations for about 20 years when they were alive. They also wore wrist devices that measured their daily activity levels around the clock.

During the postmortem phase of the study, researchers analyzed 454 brain autopsies of deceased participants, looking for clues on whether physical activity could be associated with Alzheimer’s disease and other brain conditions.

As expected, results showed that the more active a lifestyle the individual led prior to his or her death, the better their cognitive function. And those who moved more also had fewer odds of dementia and other brain pathologies. In technical terms, for every one standard deviation increase in physical activity, there was a 31% lower risk of dementia in the time leading up to the individual’s death.

The findings of these and other studies show that exercise can quite literally change your brain for the better. And what’s more, these effects are immediate and long-lasting. In other words,  you don’t have to break your back at the gym for months on end to protect your brain and improve your memory.

Moving your body can have powerful effects on your brain

Regular physical activity benefits your brain in several ways. Mainly, it is an excellent remedy against the many factors that negatively affect cognition, such as:

Improve your memory with a 10 minute walk

 

Some research also suggests that people who work out often also seem to have a larger hippocampus and more gray matter, compared to sedentary folks. The hippocampus is a critical region of the brain deeply involved in emotion processing, learning, and memory formation.

Help improve your memory – try it for yourself!

So what can you do to reap the brain-changing benefits of physical activity and improve your memory? Just start moving more! Research shows that being physically active — regardless of workout type and duration — not only enables your brain to age better; it also increases its ability to withstand neurological damage and keeps your memory sharp and agile.

And if you’re looking to give your thinker an extra hand, try our new and improved Calm & Clever daily supplement, formulated with scientifically proven all-natural ingredients shown to support cognitive function, reduce cortisol levels, and enhance memory.

 

How to Roast Nuts – Tasty Roasted Nut Recipes

Roasted nuts are delicious and make healthy snacks, party treats, and great gifts.  Roasting nuts deepens their flavor making them even more nutty and complex.  Nuts are a good source of healthful fats, fiber, and beneficial micro and macronutrients. Nuts are also among the best source of plant-based proteins and have numerous health benefits and .including increased longevity.  Each type of nut offers different nutritional benefits.  Studies have shown that dry roasting of most nuts does not reduce their health benefits.

Dry Roasting vs. Roasting
There are two basic ways to roast nuts in the oven-dry or with a small amount of oil. Roasting nuts with a touch of oil is a really nice way to add flavor and crispness. You can use a neutral oil like grapeseed oil, or match the oil to the nut such as almond oil or walnut oil. Various spices can also be added to the oil for flavored nuts. Roasting in oil is great when adding nuts to salads, or when using as a garnish. Dry roast the nuts if they are going to be used in baking recipes because the extra oiliness can throw off the recipe. If a recipe requires chopped, roasted nuts, chop AFTER roasting as it is easy to burn chopped nuts during the roasting process. Warm nuts also chop more cleanly and with less flaking.

ROASTING NUTS IN OIL

Ingredients:

  • Nuts (any amount)
  • Oil (a neutral oil such as olive oil, grapeseed, or nut oil such as almond or walnut oil).

Equipment:
Heavy baking tray or cake pan
Plate or tray for cooling

Instructions:

  1. Preheat oven to 350°F
  2. Spread nuts in an even layer on the baking sheet.
  3. If you are roasting the nuts with oil, drizzle a small amount over the nuts and toss to coat evenly. A cake pan can be used for small amounts allowing you to shake the pan to evenly distribute them.
    Use as little oil as possible, starting with just a teaspoon or two.
  4. Leave plain or sprinkle with your favorite herbal spices (Italian spice blends are easy to buy and taste great)
  5. Roast in the oven for 5 minutes.
  6. Remove after 5 minutes to check, and stir so that the outer nuts are moved towards the middle and the middle nuts are moved towards the edges. If using a cake tin, gently shake to redistribute.
  7. Check the nuts again after 3 minutes. You are looking for the color to be a few shades darker. Return to the oven and check again in 3 more minutes. If they need longer, give another stir. Nuts rarely take longer than 15 minutes to properly roast, usually closer to 8 to 12 minutes.
  8. Check for doneness. Remove from the oven and cool by immediately transferring to another plate or baking sheet. DO NOT COOL ON THE TRAY THEY WERE BAKED ON or you run the risk of scorching them.
  9. ENJOY!

Note: While roasting, nuts can go from “just right” to “burnt” in under a minute… so monitor carefully.

Tasty Variations – Roasted Nut Recipes
Sweet and Spicy Party Nuts, Roasted Almonds with Honey and Cinnamon, Spiced Rosemary and Thyme Nuts, Maple-Chipotle Spiced Nuts, Pumpkin Pie Spiced Almonds, Maple Citrus Roasted Pecans, Cocoa Cardamom Espresso Roasted Almonds and more…

You may use any type of nut or combination with the recipes below.

Recipe #1 – Roasted Almonds with Honey and Cinnamon

Ingredients:

  • ¼ cup honey
  • ¾ teaspoon ground cinnamon
  • ¼ teaspoon ground ginger
  • 12 ounces shelled almonds
  • 2 tablespoons brown sugar
  • 1½ teaspoon salt

Instructions:
Preheat oven to 325-degrees F. Line a large baking sheet with parchment paper or baking liner. In a skillet warm honey, cinnamon and ginger over low heat, stirring until combined. Add almonds and stir to coat almonds. Remove from heat. Sprinkle in brown sugar and salt and combine. Spread coated almonds on lined baking sheet and bake at 325-degrees F for 12-15 minutes. Slightly adjust cook time to toasted/roasted preference. Allow to cool, tossing a couple of times as they cool to avoid them sticking together. Break apart once cooled before storing.

Recipe #2 – Spiced Rosemary and Thyme Nuts

Ingredients:

  • 3 c. large whole nuts – such as 1 c. cashews, 1 c. pecans, and 1 c. almonds
  • 2 T. olive oil
  • 2 T. coarsely chopped fresh rosemary leaves
  • 1 tsp. fresh thyme leaves
  • 1 tsp. cumin
  • 1/4 tsp. cayenne pepper
  • 1 T. sugar
  • 1 tsp. kosher salt
  • 1/2 tsp. freshly ground black pepper

Instructions:
Preheat oven to 300°. Place nuts in a medium heatproof bowl. Pour oil into a small heavy saucepan and place over medium-low heat until warm. Do not let it get too hot – the oil will burn. Add rosemary and thyme and stir until aromatic, about 1 minute. Remove pan from heat and stir in cumin and cayenne pepper. Pour the flavored oil over the nuts and stir to coat evenly. Sprinkle with sugar, salt, and black pepper. Stir again. Transfer to a jelly roll pan or a baking pan with sides. Bake for about 15 minutes total, stirring after the first 10 minutes. Let cool. Store in an airtight container for up to two weeks.

Recipe #3 – Italian Rosemary Garlic Spiced Nuts

Ingredients:

  • 1/4 cup extra virgin olive oil (you could cut the amount of olive oil in half, if preferable)
  • 1 Tablespoon fresh rosemary, finely chopped
  • 3 teaspoons flaky sea salt
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon granulated garlic
  • 1/4 teaspoon Italian Seasoning

Instructions:
Preheat the oven to 350 F. Mix up the nuts in a medium mixing bowl. In a separate small bowl, mix the olive oil with the seasonings. Pour the oil mixture over the nut mixture and stir to coat all the nuts. Spread the nuts out onto a rimmed baking sheet. A 11 x 15 jellyroll pan works really well for this. Bake for 10 – 15 minutes, stirring every 5 minutes, until the nuts are lightly browned and fragrant. Let cool and store in an airtight container.

Recipe #4 – Maple-Chipotle Spiced Nuts

Ingredients:

  • 2 (6-ounce) packages pecan halves
  • 1 (6-ounce) can whole natural almonds
  • 1-1/2 teaspoons ground cinnamon
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon chipotle seasoning
  • 3 Tablespoons maple syrup
  • 2 egg whites
  • Cooking spray

Instructions:
Preheat oven to 325 F. Combine pecans, almonds and next 3 ingredients in a large mixing bowl. Stir in maple syrup and egg whites, stirring well. Spread evenly onto a foil-lined baking sheet coated well with cooking spray. Bake at 325 F for 10 minutes. Stir mixture and bake an additional 10 to 15 minutes or until crisp. Cool and break into pieces, if needed.

Recipe #5 – Pumpkin Pie Spiced AlmondsIngredients:

  • 1 cup raw almonds
  • 1/2 tsp. cinnamon
  • 1-1/2 tsp. pumpkin pie spice
  • 1/4 tsp sea salt
  • 2 Tbsp. agave nectar, honey or maple syrup
  • 1/2 tsp. vanilla extract

Instructions:
Start by preheating your oven to 325 degrees Fahrenheit. While the oven is preheating, pour 1 cup almonds into a large mixing bowl. Add your cinnamon, pumpkin pie spice, and salt — toss to coat. Drizzle the agave and vanilla extract on the almonds and stir until all almonds are coated with the spices and sweetener. Spray a foil lined cookie sheet with cooking spray and spread the almonds on the sheet in a single layer. Cook for 15-20 minutes, flipping once, until almonds are roasted. Let cool completely before storing in an airtight container.

Recipe #6 – Maple Citrus Roasted Pecans

Ingredients:

  • 8 ounces raw pecan halves
  • 1/4 cup pure maple syrup (preferably grade B – the darker, more flavorful syrup)
  • pinch of fine sea salt
  • 1 teaspoon orange extract
  • pinch of ground ginger

Instructions:
Preheat the oven to 350 degrees F with the rack in the middle. Place nuts in a single layer on a parchment or Silpat lined rimmed baking sheet. Roast until fragrant about 10 minutes. Flip once during with a pair of tongs. Reduce oven heat to 300 degrees F. In a medium sauce pan bring the rest of the ingredients to a boil over medium high heat. Turn off the heat. Toss roasted pecans in the mixture with a heat proof spatula. Evenly spread the pecans back onto the lined cookie tray. Be sure they are in a single layer. Bake nuts for 20-25 minutes. Remove from oven and let the nuts cool before serving. Store in a air tight container in the refrigerator.

Recipe #7 – Sweet, Salty, Spicy Party Nuts

Ingredients:

  • 1 cup untoasted walnut halves
  • 1 cup untoasted pecan halves
  • 1 cup unsalted, dry roasted almonds
  • 1 cup unsalted, dry-roasted cashews
  • 1 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon cayenne pepper
  • 1/2 cup white sugar
  • 1/4 cup water
  • 1 tablespoon butter

Instructions:
Preheat oven to 350 degrees F (175 degrees C). Line a baking sheet with aluminum foil and lightly coat with cooking spray. Combine walnut halves, pecan halves, almonds, and cashews in a large bowl. Add salt, black pepper, cumin, and cayenne pepper; toss to coat. Heat the sugar, water, and butter in a small saucepan over medium heat until the butter is melted. Cook for 1 minute and remove from heat. Slowly pour butter mixture over the bowl of nuts and stir to coat. Transfer nuts to the prepared baking sheet and spread into a single layer. Bake nuts in the preheated oven for 10 minutes. Stir nuts until the warm syrup coats every nut. Spread into a single layer, return to the oven, and bake until nuts are sticky and roasted, about 6 minutes. Allow to cool before serving.

Recipe #8 – Rosemary Roasted Walnuts

Ingredients:

  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons minced fresh rosemary
  • 2 teaspoons brown sugar
  • 1 teaspoon Kosher salt
  • 1/2 teaspoon cayenne pepper
  • 3 cups walnuts

Instructions:
Preheat the oven to 350°F. Combine the olive oil, rosemary, brown sugar, salt, and cayenne in a small mixing bowl. Whisk to combine well.

Recipe #9 – Barbecue Roasted Mixed Nuts

Ingredients:

  • 3 c. mixed nuts (almonds, cashews, walnuts etc.)
  • 1 egg white
  • 1 1/2 tsp. kosher salt
  • 2 tsp. light brown sugar
  • 1 tsp. paprika
  • 1 tsp. granulated sugar
  • 1/4 tsp. garlic powder
  • 1/4 tsp. dry mustard
  • 1/8 tsp. ground cumin
  • 1/8 tsp. ground ginger

Instructions:
Heat oven to 325°F. Line 15x10x1-inch baking pan with heavy-duty aluminum foil, extending foil over edges.
Melt butter in oven in foil-lined pan. Combine sugar, espresso powder, cinnamon, and salt in a bowl; set aside. Place egg whites into bowl. Beat at high speed, scraping bowl often, until soft peaks form. Continue beating, gradually adding sugar mixture, until stiff peaks form. Gently stir in nuts and orange zest. Spread nut mixture over melted butter in pan. Bake, stirring every 10 minutes, 25-30 minutes, or until nuts are browned and no butter remains. Cool completely. Store in a container with a tight-fitting lid.

Recipe #10 – Cocoa Cardamom Espresso Roasted Almonds

Ingredients:

  • 1/2 cup granulated sugar
  • 2 Tablespoons cocoa powder
  • 2 teaspoons instant espresso powder
  • 1-1/2 teaspoons ground cardamom (for a more subtle cardamom flavor, use just 1 teaspoon)
  • 1/2 teaspoon salt
  • 1 egg white
  • 1 Tablespoon vanilla bean paste
  • 3 cups raw almonds

Instructions:
Preheat your oven to 275°F. Line a baking sheet with a silicone liner or parchment paper, and set aside.
In a small mixing bowl, combine the sugar, cocoa powder, espresso powder, cardamom, and salt. Whisk to remove any lumps. In a larger mixing bowl, whisk together the egg white and vanilla bean paste until frothy. Add the almonds and toss in the egg mixture. Pour the sugar and cocoa mixture into the almonds and stir until the almonds are evenly coated. Transfer the almonds to the prepared baking sheet, and spread into an even layer. Roast for about 40 – 45 minutes, stirring every 10 – 15 minutes. Cool on the baking sheet, continuing to stir occasionally. Store in an airtight container.

Recipe #11 – Chai Spiced Roasted Almonds

Ingredients:

  • 3 cups whole almonds
  • 1 egg white
  • 1 teaspoon vanilla bean paste
  • Few drops of water
  • 1/4 cup dark brown sugar, lightly packed
  • 1/4 cup granulated sugar
  • 1 Tablespoon chai spice mix (or half cinnamon, half ginger would work)
  • Pinch salt

Instructions:
Preheat the oven to 300°F. Line a baking sheet with a silicone mat or parchment paper and set aside. In a mixing bowl, whisk together the egg white, vanilla bean paste, and water until frothy. In a separate bowl, combine the brown sugar, granulated sugar, chai spice mix, and salt. Add the almonds to the whisked egg mixture and stir to evenly coat all of the almonds. Add the sugar and spice mixture, and toss until all of the almonds are covered. Spread the almonds out on the prepared baking sheet. Bake for about 30 minutes, stirring twice. Spread the almonds out on waxed paper or parchment paper to cool completely. Store in an airtight container.

Not only are roasted nuts great snacks and party treats, but they also make great gifts. Place in small half-pint mason jars, labeled and decorated, or in plastic bags tied up with ribbon.

 

To learn more about the amazing health benefits of nuts… CLICK HERE