Ann Blanton Let's talk health, fitness, nutrition and everything in between

Posts Tagged ‘polyunsaturated

Yummy low-fat pecan waffles

Photo by sielju

http://www.flickr.com/photos/greenlagirl/3152941102/

Trimming your midriff is only one of the rewards from eating this satisfying snack

Pecans are a rich-flavored, buttery treat containing very few carbohydrates and no cholesterol or sodium. According to the new dietary guidelines to help slim down your waistline, four or five weekly servings are recommended. Other ways pecans can benefit your health include boosting brainpower, lowering cholesterol and improving heart health. Let’s take a closer look at each health-promoting benefit.

Boosting brainpower

Pecans contain vitamin E — a natural antioxidant that provides primary elements for neurological protection. It also contains omega-3 fatty acids that promote normal and healthy brain function. Researchers suggest regular consumption can protect against cell damage, enhance brainpower and help fight against diseases such as dementia and Alzheimer’s.

Lowering cholesterol

The healthy, monounsaturated fats, vitamins, minerals, nutrients and antioxidants found in this tasty nut could be just what the doctor ordered to help lower cholesterol. You don’t need to go nuts; you only need a handful to increase HDL, good cholesterol, while decreasing LDL, or bad cholesterol.

Controlling weight

Nuts have always been given a bad rap because of the high fat content, but studies show that the high amounts of monounsaturated and polyunsaturated fats found in nuts can promote weight loss. Because they’re healthy fats, you’ll feel full longer and not be as tempted to reach for the unhealthy fats found in junk food.

Supports heart health

Heart disease is considered the number-one killer in the country. Nutrition research has discovered by eating one ounce of nuts on a daily basis, you’re less likely to have cardiovascular disease. This crunchy snack can help reduce blood clots that can often lead to fatal heart attacks, thus improving the health of the lining of the arteries. Although the Food and Drug Administration doesn’t have proof that nuts reduce the risk of heart disease, they suggest the evidence to the food companies.

Now that you know all the benefits that this flavorful snack provides, go nuts for pecans. Grab a handful and reap the delicious benefits.

Nutritional facts and information – This healthy nut provides more than 19 vitamins and minerals including calcium, magnesium, phosphorus, vitamin A, folic acid, zinc and several of the B vitamins. Calories per serving size for 20 halves are 196; total fat is 20.4 grams. A serving has zero carbohydrates, no cholesterol or sodium and 2.6 grams of protein.

Pecans are no longer just for baking pies and cakes. You can add pecans to any of your favorite breads, casseroles and salads. The next time you make pancakes, toss in a few pecans for an additional fabulous flavor.

If you’re looking for a new pecan recipe to start your day, here’s one you’re sure to enjoy.

Yummy low-fat pecan waffles

1 and 1/4 cups wheat flour

1/4 cup wheat bran

2 and 1/2 teaspoon baking powder

1 whole egg

1 egg white

1 and /2 cups fat-free milk

2 tablespoons canola oil

1/2 cup chopped pecans

In a large bowl, combine the flour, bran and  baking powder. Using another bowl, combine the egg, egg white, milk and oil; add to the dry ingredients. Fold in pecans.

Add mixture into a pre-heated waffle iron until golden brown.

I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you wish to check them out. http://fitplusmag.com/magazine/author/annblanton/ I also just had my first short story published as an anthology in book titled, Heartscapes”.

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Good Heart Health

You already know that all nuts are good for your health, but when it comes to heart health, the walnut stands out above all the rest. Like all nuts, they have no cholesterol, few carbohydrates and are low in sodium. While they’re great for baking, make fabulous snacks and complement salads, they’re also high in calories and fat, so eating them in moderation is key.

Protect Your Heart

The unsaturated fats that are found in this heart smart nut, both monounsaturated and polyunsaturated are considered “good” fats and can lower LDL, (bad cholesterol) levels, thus, while boosting HDL, (good cholesterol), levels. It’s important to replace unhealthy saturated fats and incorporate walnuts as part of a healthy well-balanced diet. In comparison to other nuts, it only takes about seven walnuts to obtain the benefits from this regal nut.

Omega 3-fatty acids

The rich source of omega-3 fatty acids that are found in walnuts, decrease the risk of heart irregularities, plaque build-up and sudden death. They also contain large quantities of manganese and copper. Manganese is a mineral found in trace amounts in the human body, typically in the bones, liver, pancreas and kidneys. They also have important enzymes and antioxidants that help to fight free radical damage.

Lowering Cholesterol Properties

“Omega-3 fats directly control the size of LDL cholesterol particles in addition to oxidation properties that make the particles less cohesive, reducing the possibility to cause plaque. C-reactive protein (CRP) is noted to be a risk factor for heart disease and other heart problems,” says certified sports nutritionist, Lawrence Sanchez. “Walnuts can lower the risk by increasing the elasticity of arteries, thus reduce inflammation. What’s more, the omega 3’s can also help reduce triglycerides,” he adds. 

Vitamins and Minerals

The vitamins and minerals that are found these succulent nuts are in abundance. Rich supplies include A, B6, C, E calcium, iron and zinc. There are also considerable amounts of potassium, magnesium, selenium, folate and thiamin.

Weight Management

Because this mouth-watering snack is high in fiber, protein and healthy fats, it can help to manage your weight, simply by satisfying your hunger for longer periods. It takes approximately a handful, (30 grams) to satisfy your cravings. The end result is usually eating less food during the day. Furthermore, maintaining a healthy weight can help to keep your heart strong and in good physical shape. This does not mean that a few walnuts will counteract with an unhealthy diet.

The latest studies show that a moderate intake of healthy fats can be the outcome of a successful and long-term weight loss plan.

Nutritional Value

Walnuts contain 185 calories for a one-ounce serving, 18.49 grams of fat, 3.89 carbohydrates and 4.23 grams of protein.

Are you protecting your heart by eating these delectable nuts?

I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/ Currently, I’ve just had my first short story published as an anthology in a book titled, “Heartscapes”.