Big news this week for health-conscious eaters: A major study found that a diet rich in nuts, fruits and veggies, fish, and olive oil — known as the Mediterranean diet — lowers the risk of heart attack and stroke for those at high risk of heart disease. The researchers behind the study say that while more research is needed to show that the diet also benefits those at low risk for the disease, that is what they expect to find.

The New York Times explained why this landmark study is making headlines:

Heart disease experts said the study was a triumph because it showed that a diet was powerful in reducing heart disease risk, and it did so using the most rigorous methods. Scientists randomly assigned 7,447 people in Spain who were overweight, were smokers, or had diabetes or other risk factors for heart disease to follow the Mediterranean diet or a low-fat one. 

The article goes on to say:

One group assigned to a Mediterranean diet was given extra-virgin olive oil each week and was instructed to use at least 4 four tablespoons a day. The other group got a combination of walnuts, almonds and hazelnuts and was instructed to eat about an ounce of the mix each day. An ounce of walnuts, for example, is about a quarter cup — a generous handful. The mainstays of the diet consisted of at least three servings a day of fruits and at least two servings of vegetables. Participants were to eat fish at least three times a week and legumes, which include beans, peas and lentils, at least three times a week. They were to eat white meat instead of red, and, for those accustomed to drinking, to have at least seven glasses of wine a week with meals.

Compared with those eating the low-fat diet, the extra-virgin-olive-oil group showed a 30% lower risk of having a heart attack, stroke or dying of heart disease after five years, while those consuming the Mediterranean diet with more nuts showed a 28% lower risk of these outcomes.

Chances are, you have heard a friend or colleague or family member talking about the “paleo diet” within the last year. So what’s it all about?

This eating plan is based on the idea that modern processed foods are making us unhealthy and that people should instead eat wholesome foods that our hunter-gatherer ancestors would have presumably eaten about 10,000 years ago. These foods include fresh meats (preferably grass-fed, free-range or wild), seafood, fruit, vegetables, seeds, nuts and healthy oils (olive, coconut, avocado, macadamia, walnut and flaxseed) but exclude dairy products, cereal grains, legumes, refined sugars and processed foods.

Dr. Loren Cordain, author of The Paleo Diet and a number of other books, sums it up on his website:

With readily available modern foods, the Paleo Diet mimics the types of foods every single person on the planet ate prior to the Agricultural Revolution (a mere 333 generations ago). These foods (fresh fruits, vegetables, meats, and seafood) are high in the beneficial nutrients (soluble fiber, antioxidant vitamins, phytochemicals, omega-3 and monounsaturated fats, and low-glycemic carbohydrates) that promote good health and are low in the foods and nutrients (refined sugars and grains, trans fats, salt, high-glycemic carbohydrates, and processed foods) that frequently may cause weight gain, cardiovascular disease, diabetes, and numerous other health problems.

Want to explore the paleo diet? Whip up one these three tasty paleo-friendly recipes to give it a try.

1. Stuffed Grape Leaves (Dolmas)

These bite-sized stuffed grape leaves offer a satisfying blend of sweet and savory flavors — ground lamb, pine nuts, raisins or currants, dried mint and fresh parsley. Serve them as a hearty appetizer or as a main course.

2. Muesli Scones

If you can’t bear the idea of giving up pastries, these muesli scones will ease your anxiety. The recipe uses blanched almond flour as a base, adding dried cranberries, dried apricots, sunflower seeds, sesame seeds, pistachios and honey or agave nectar for a natural crunchy sweetness.

3. Beef and Vegetable Chili

This chili recipe makes enough to feed a crowd, but you might not want to share! Each bowl is full of flavor from beef, fresh vegetables and chili peppers, coconut oil, chili powder, sea salt, cumin, oregano, thyme and topped with a rich dollop of coconut milk.

What are your favorite paleo diet recipes? Share them in the comments!

It’s still the season for comfort food, when chilly temperatures make you crave hot and hearty stews, sauces and casseroles. Comfort food might bring to mind rich, meat-based dishes like beef stew and chicken pot pie, just like Mom used to make, but did you know that vegetarian meals can be just as filling and satisfying? Try incorporating more vegetarian recipes into your diet to explore new flavors and improve your overall health.

A recent study from scientists at Oxford University suggests that vegetarians are 32 percent less likely to be hospitalized or die of heart disease than their meat-eating counterparts.

According to the Dr. Oz Show blog:

Researchers followed a total of 44,561 men and women living in England and Scotland for 11.5 years on average; 34% of those persons were vegetarians. Throughout the study, the researchers assessed the participants’ diet, smoking habits, exercise habits, body-mass index, blood pressure and cholesterol levels.

After adjusting for potential compounding factors, like age, alcohol consumption and physical activity, they found that vegetarians had a 32% lower risk of being hospitalized or dying from heart disease. They even found that those who were vegetarians for at least 5 years during the study enjoyed similar heart-healthy benefits.

The blog also says if you are considering a vegetarian or vegan diet, you should be careful to get enough protein and vitamins in your diet: “make sure to include good sources of plant-based proteins in your diet from tofu, quinoa, tempeh, or white beans.” Here are a few delicious vegetarian recipes using some of those healthy ingredients.

Vegetarian Soup with Cannellini Beans and Kale

Cannellini beans, a staple in Italian cooking, are full of protein and iron and are melt-in-your-mouth good in soups and stews. This soup recipe combines the beans with fresh kale, fresh vegetables and herbs and a little bit of spice, and you can prepare it easily in a pressure cooker or on the stovetop.

Vegetarian Quinoa-Stuffed Peppers

Stuffed peppers are a snap to make and a great way to feed a hungry crowd. Peppers are often filled with ground meat and rice, but this recipe offers a flavorful and vegetarian alternative: quinoa, carrots, onions, sunflower seeds, dried parsley, dried basil, dried oregano, paprika, dried marjoram, dried thyme and cayenne pepper.

Vegan Slow-Cooker Navy Bean Soup

This soup recipe is perfect for a busy weekday because the slow cooker does all the work. Just soak dried navy beans in water overnight, rinse, then slow-cook with diced tomatoes, carrots, celery, broth and spices (including parsley, paprika and black pepper).

What are your favorite vegetarian recipes? Share them in the comments!

Eating a gluten-free diet doesn’t mean you have to give up your favorite foods. You can still eat scrumptious pizza, bread, even cookies, cakes and other desserts, prepared with a variety of gluten-free flours. Whether you are eliminating gluten from your diet because of an allergy or a new healthy eating plan, or you are simply trying to cut back your flour intake, you will enjoy these finger-licking-good recipes.

Gluten-Free Flour to the Rescue

1. Wheat Belly Pizza Crust

Rejoice, you no longer have to watch enviously as your friends dig into piping-hot, cheesy pizza! This pizza crust recipe, from Dr. William Davis’ popular book Wheat Belly, is wheat-free and has a hearty texture from chickpea flour, ground almonds and ground golden flaxseed meal. Add your favorite vegetables, sauce and cheese for a meal that everyone will love.

2. Paleo Bread 

Sandwiches, toast, bruschetta… no more giving up your favorite bread-based treats. This gluten-free bread recipe is high in protein and has a subtle sweet, nutty flavor from its natural ingredients. The bread contains delicate almond flour, light, fluffy coconut flour, ground golden flaxseed meal, coconut oil and honey.

3. Chewy Chocolate Chip Cookies 

Nothing beats a sweet, chewy homemade chocolate chip cookie fresh out of the oven. Alton Brown’s gluten-free chocolate chip recipe is a huge hit, passing taste tests as “the real thing.” The cookies use brown rice flour, corn starch, tapioca flour, xantham gum and, of course, loads of semi-sweet chocolate chips.

What are your favorite recipes made with gluten-free flour? Share in the comments!

You are what you eat, goes the old saying, and making smart nutrition decisions can have a huge impact on your overall health and well being. Incorporating small changes into your diet may help protect against diabetes.

Last week, Dr. Joel Fuhrman was a guest on “The Doctor Oz Show” to promote his new book, The End of Diabetes: The Eat to Live Plan to Prevent and Reverse Diabetes. Dr. Fuhrman is a family physician, nutritional researcher and author, and his new book is a “radical idea wrapped in a simple plan”: eat better to stop diabetes. He recommends eating foods with high nutrient density, such as beans, berries, vegetables, seeds and nuts, replacing less nutrient-dense foods and naturally cutting back on sugars, carbohydrates and sodium (all of which can lead to type 2 diabetes).

Dr. Fuhrman is a firm believer in food having the power to prevent and cure disease, and he recommends eating five foods regularly to protect against diabetes: squash, adzuki beans, cashews, cocoa powder and pomegranates.

Nuts.com offers an excellent selection of many of these tasty and healthy foods — stock your pantry and find new ways to incorporate them into your snacks and meals.

Cashews

Cashews are full of fiber, protein and healthy mono-unsaturated fats, as well as copper, magnesium, zinc and biotin. Their sweet, nutty flavor makes them a delicious snack right out of the bag or a great addition to a salad or stir-fry.

• Roasted Cashews
• Honey-Roasted Cashews
• Raw Cashew Pieces

Cocoa Powder

Cocoa Powder is an essential ingredient in hot chocolate, brownies and smoothies, and it also adds depth and flavor to savory chilis and sauces. The good news for chocoholics is that cocoa powder also contains many health benefits — cocoa’s high antioxidant content protects against free radicals and may fight diabetes and lower blood pressure.

• Organic Cocoa Powder
• Dutch Cocoa Powder

Pomegranates

Pomegranates are loaded with antioxidants and vitamin C, and studies have shown that they can slow the spread of prostate cancer and prevent heart disease. Pomegranate seeds are a quick and satisfying snack, and pomegranate powder can be incorporated into smoothies, curries and desserts.

• Dried Pomegranates
• Freeze-Dried Pomegranates
• Pomegranate Powder

What are your favorite ways to use cashews, cocoa powder or pomegranates?

During the cold, blustery days of winter, it can be tough to gather the energy you need to power you through the day. It’s easier to pull the covers over your head in the morning than to get to get up and tackle your daily goals.

Luckily, the foods you eat can give you a big pick-me-up. On the new health section of our website, you can find a number of foods to boost energy. Just click on the lightning bolt! Here are five of our favorites.

1. Chia Seeds

The terrific nutritional power of chia seeds makes them a favorite of health experts. According to Dr. Oz, “They just may be one of the healthiest things around.” Marathon runners and business people also love chia for its energy-boosting benefits. Aztec warriors are said to have carried chia seeds with them in battle and on the hunt, to build their energy and endurance. Try chia seeds in your oatmeal, add them to baked goods, or eat them raw!

2. Goji Berries

A study by the Journal of Alternative and Complementary Medicine found that among healthy adults, goji berry juice increased energy levels, athletic performance, and even a general sense of well-being. Goji berries are mildly sweet and satisfyingly chewy. They’re delicious when added to cereal, yogurt, or trail mix.

3. English Walnuts

Walnuts make a versatile, delicious snack. They’re also full of Omega-3 fatty acids, which are vital to keep your body’s systems functioning: cell division, digestion, and brain activity. Getting these systems running smoothly will help you feel less sluggish and more energized.

4. Sunflower Seeds

Your body needs a combination of carbohydrates, proteins, and fats to stay properly fueled, and sunflower seeds contribute nutrients in each of these categories. They’re especially rich in monounsaturated and polyunsaturated fats and Vitamin E, an important antioxidant. Sprinkle sunflower seeds on salads or eat them by the handful.

5. Organic Acai Powder

On Oprah.com, Dr. Perricone named acai his number one superfood. Acai berries have more antioxidants than almost any other fruit and contain high levels of fatty acids, amino acids, and dietary fiber. Acai powder has a slightly tart, tropical taste and is especially tasty when blended into smoothies or yogurt.

Which foods do you eat to boost your energy?

Yawwwwwwn.

Heading back to work after a holiday break is never easy, and just getting out of bed in the morning can feel like a Herculean task. Give yourself something to look forward to each day by stocking your pantry full of delicious, healthy breakfast foods that will perk up your sleepy taste buds and get you ready to tackle the day.

And it’s not just your mother who insists that breakfast is the most important meal of the day. Research shows that eating a good meal at the beginning of the day gives your body the energy it needs to function, helps you maintain a healthy weight and leads to better alertness and focus throughout your daily activities.

Here are some of our favorite healthy breakfast foods:

1. Acai Blueberry Superfood Cereal

What better way to start your day than with a bowl full of superfruits? Our acai blueberry superfood cereal is hearty, nutritious and packed with antioxidant-rich blueberries, acai, elderberries, bilberries and camu camu fruit. Studies show that blueberries may have numerous health benefits, from improving memory and combating disease to lowering blood pressure and protecting heart health.

2. Organic Raw Cacao Goji Energy Squares

No time to sit down for breakfast? No worries! Our raw cacao goji energy squares are perfect on-the-go bites that fit easily into a purse or briefcase. They are gluten-free and certified organic, made from goji berry powder, dates, raisins, sunflower seeds, sesame seeds, dried apricots, coconut and chunks of cacao.

3. Gluten-Free Steel-Cut Oats

A bowl of this fiber-rich hot cereal will keep you going all morning long. Heat up our pure, old-fashioned oats with water and salt on the stovetop, then sprinkle with walnut pieces and dried fruit for a well-balanced breakfast. Try our gluten-free rolled oats, as well!

What is your favorite healthy breakfast item?

The holidays are a time of many happy indulgences: creamy mashed potatoes at Thanksgiving, buttery cookies at Christmas, and free-flowing champagne at New Year’s. After a few weeks of treating ourselves, many of us feel motivated to restore balance to our bodies through healthy eating. Losing weight is a common New Year’s resolution, and fortunately there are plenty of metabolism boosting foods that also satisfy your tastebuds! Here are five of our favorites.

1. Almonds and Other Tree Nuts

Though nuts are relatively high in calories, when eaten in moderation, they can actually help you lose weight! In separate studies, researchers at Purdue University and City Hope National Medical Center found that tree nuts, such as almonds, and peanuts increased weight loss in study participants. So enjoy a handful of mixed nuts, or make a custom trail mix of your favorite tree nuts, guilt-free! Nut flour is great for baking, especially if you maintain a gluten-free diet.

2. Kale

We know what you’re thinking: that leafy green stuff? Well, this superfood is not just for rabbits anymore! Kale chips are a popular snack, because they’re good for you and absolutely delicious. They have a subtle crunch and come in a variety of flavors, such as Sea Salt & Vinegar, Spicy Miso, and Cranberry Nut.

3. Dried Fruit

Foods that are high in fiber, such as dried fruit, keep the digestive moving and boost metabolism. Dried plums (or prunes) are especially helpful because of their high iron content, which transports nutrients through the body quickly. Similarly, high potassium in dried bananas helps transfer nutrients to cells, which increases metabolism. Other fruits, such as dried apples and dried raspberries, are also great choices because they’re packed with fiber.

4. Green Tea

Japanese Zen priests were the first to use Matcha Green Tea in ceremonies aiming to achieve beauty, tranquility, and enlightenment. Studies have found that green tea helps burn fat and is high in antioxidants; 100% Matcha Green Tea offers these benefits in highly concentrated form. Mix it with hot water for a comforting beverage (sweeten it with a little honey, if you like!), or use it to make green tea yogurt or ice cream. Yum!

5. Chili Peppers

Capsaicin, the natural chemical in chili peppers that makes you sweat, is precisely what helps you burn energy and lose weight through a metabolic process called thermogenesis. Rehydrate dried chili peppers and add them to curries, soups, and stews to infuse them with flavor. This article shares how to cook with dried chili peppers.

What are your favorite metabolism boosting foods?

During the holidays, it seems that everywhere you turn, there is another cookie, candy or truffle waiting to be sampled. Give into your sweet tooth on your favorite holiday treats, but keep healthy and satisfying snacks handy for when you need a boost of energy.

English Walnuts

Here is an excellent excuse to use your holiday nutcracker! Keep a big bowl of English walnuts in the shell in your house, and guests won’t be able to resist digging in. Our walnuts have a mildly sweet flavor, and they are brimming with health benefits:

• Source of omega-3 and omega-6 fatty acids (1.5 ounces of walnuts is more than enough to fulfill the FDA’s daily requirement of omega-3 fatty acids)
• Low in saturated fat and high in polyunsaturated and mono-unsaturated fat
• No cholesterol (and might actually lower cholesterol)
• Source of dietary fiber and protein, as well as potassium, magnesium, phosphorus, copper, zinc, vitamin B1, B6, folate and vitamin E
• Source of phytochemicals and antioxidants which protect cells from free radical damage

Organic Turkish Figs

Sweet, tender Turkish figs are the perfect simple snack or addition to a holiday salad or side dish. Dried figs have a high antioxidant content (higher than dried apricots, cranberries, dates, raisins and plums) and rank in the top 10 whole foods for fiber content in the USDA nutrient database.

Roasted Golden Chickpeas

Chickpeas (garbanzo beans) are popular in salads, soups and hummus, but did you know they also make an excellent snack? Our natural golden chickpeas are humidified to make them soft, then roasted in an oven for a flavorful and crunchy result. Chickpeas are rich in fiber protein, folic acid, zinc and magnesium and are linked to lowering cholesterol.

What healthy snacks do you like to keep on hand during the holidays?

We’re excited to announce a brand-new section of our website: one that’s especially for Health Nuts! If you’re looking for foods that will help you manage your weight, boost your heart health, or maximize your nutrition, this is the place to start.

Here are four ways to make good use of the Health Nuts section:

1. Find links to our healthiest products, all in one place.

We’ve sorted our products into the following categories, so you can quickly find what you’re looking for:

• Superfoods, such as blueberries, quinoa, and maca powder
• All-Natural Products, such as  Simply Fruit Cocktail, raw almonds, and fruit leather
• Certified Organic Products, such as organic nuts, organic sweets (like organic gummy bears!) and organic dried fruit
• Raw Products, such as cashews, mushroom popcorn kernels, and Acai Blueberry Superfood Cereal

2. See at a glance which products have specific health benefits.

3. Locate answers to your health and nutrition FAQs from our Registered Dietitian Health Nut.

Our Registered Dietitian, Molly Morgan, has compiled answers to our customers’ most frequently asked questions. Here are a few questions you’ll find in the FAQs of the Health Nuts section of our website:

• How often should I incorporate whole grains into my diet?
• I’d like to lose some weight. What are some good snacks for mixing up my routine?
• Which nuts have the highest protein content?

4. Learn healthy eating habits for special diets.

Molly Morgan not only answers general questions about healthy eating, but she also addresses questions about special diets. Here are a few that you’ll find in the FAQs:

• What are good nut choices for diabetics and others watching their diets?
• How much protein do I need as a vegetarian who eats a plant-based whole food diet?
• What is the best way for someone on a gluten-free diet to get enough fiber?

Let us know in the comments what you think of our new Health Nuts section, and what else would be helpful to you!