Here is a summary from a great article in Men’s Journal about dietary protein. It was published in the August 11, 2011 edition and a copy can be found in our office.

Here's one of those foods that seems like a 'treat', is convenient and tasty, and ALSO nutritious! Nuts, which contain unsaturated fatty acids and other nutrients, when eaten as part of a heart-healthy diet can lower the LDL ('bad' cholesterol) which can help prevent heart disease. Also, eating nuts reduces your risk of developing blood clots and can improve the health of the lining of your arteries.  The Omega-3 fatty acids found in nuts seem to help  your heart by preventing dangerous rhythms that can lead to heart attacks, according to sources at the Mayo Clinic.  Omega-3 fatty acids are also found in many kinds of fish, but nuts are one of the best plant-based sources of omega-3 fatty acids.  Other nutritive value in nuts are Vitamin E, plant sterols, L-arginine, and fiber.  

While I do eat nuts every day as part of my healthy snack between meals, we have to be aware they have quite a few calories and watch the serving size, and of course never buy 'salted' or 'lightly salted' nuts.  Emerald's Cocoa Roast or Cinnamon Almonds are super, and really take the edge off feeling hungry or low on energy.   Walnuts, almonds, macadamia, cashews, hazelnuts and pecans appear to be the healthiest choices.  And while peanuts are not really a nut, they are good as long as they are dry roasted. Fresh ground almond butter or peanut butter with no sugar or salt added is an excellent choice (to spread on apple slices, for example) and are available at various stores including Fresh Market, Whole Foods and Publix.

Feeling glum? It’s time to lift your energy and re-enliven your spirit and we’ve got some great tips to help you do just that! When it comes to boosting the mood by harnessing your body’s natural resources, here’s how you can stabilize your mood stat.

1.) Watch the amount and type of carbs you eat. To avoid the carb coma and crash, prepare whole grain and whole wheat based products which are full of fiber. Avoid: Processed white bread/ rice/pasta. Limit: Juice- High in carbs and cause a sugar rush.  

2.) Eat fat!! Omega-3 fatty acids (found in salmon, tuna, halibut, algae, and nut oils) increases gray matter in the brain- associated with mood & controlling insulin levels.