Page 21 - NAMAH January 2016

Namah Eating for Health: a new system, not another diet — I

Fat Almonds, Tree nuts contain bioactive Nuts are best prepared by

nuts and seeds brazil nuts, constituents that can soaking overnight in lightly

cashews, reduce oxidative stress and salted water and

pecans, pine inflammation: vitamin E, dehydrating at about 115° F

nuts, folate, magnesium, protein, until crispy. This helps

pistachios, polyphenols, essential fatty eliminate factors that

walnuts; flax, acids, and fiber; help impede bioavailability of

chia, hemp, protect heart health, blood nutrients. If in a hurry,

sesame, sugar control and cognitive lightly toasting them at 250°

sunflower, function (6,7,8,9,10) F until crispy will also be

pumpkin helpful as well as delicious.

seeds Flaxseed: Contains plant-

based omega-3 fats, Seeds can be lightly

beneficial dietary fibers, & toasted (250° F, until

lignans (a polyphenol). aromatic. Flax, chia, and

Combined with hypocaloric, hemp seeds, due to their

low-carbohydrate diet, omega-3 content, should

flaxseed (compared to not be heated.

placebo) shown to reduce

blood pressure and levels of Because they tend to be

inflammatory markers in small and difficult or

men with cardiovascular impossible to chew, seeds

risk factors (11). should be ground prior to

eating.

Avocado Haas, Fuerte, Rich in fibre, potassium,

most common magnesium, vitamin E, Delicious sliced on salads,

varieties phytonutrients and fish, sandwiches. Mash

monounsaturated, and add lemon juice or

polyunsaturated, and salsa for guacamole. Makes

saturated fats. Clinical delicious base for creamy

studies demonstrate salad dressings and for

beneficial effects on dairy-free desserts.

cardiovascular health and

weight management (12).

Carbohydrates Beta-carotene- Diets high in carotenoids
(incl. beta-carotene) may
containing help prevent certain
cancers and cardiovascular
Non-starchy veggies and disease; high-dose beta-
carotene supplements
vegetables fruits: carrots, prevent neither of these and

dark leafy

Starchy greens such as

vegetables spinach, kale,

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