Healthy Lifestyle Choices

Are Macadamias fattening? Macadamias are high in monounsaturated fats, have a large amount of plant sterols and are packed with kilojoules. Sound bad? No, it's good. Eating macadamias tends to reduce bad cholesterol and raise good cholesterol levels. The plant sterols limit cholesterol absorption. The kilojoules will give you energy but won't put on weight.

Are Nuts and Seeds good for you? Research shows that a handful of nuts and seeds each day helps you to feel more satisfied (without feeling hungry) while you are getting a good dose of healthy fats, protein, vitamin E and antioxidants.

Nuts in general have been found to reduce the risk of developing heart disease and diabetes, plus can help manage blood cholesterol and weight. They are a nutrient rich plant food. So, to reap the nutritious benefits and obtain the rewards, just remember to eat a handful of nuts every day

Brazil Nuts - are they good for me? Brazil nuts are an excellent source of selenium, a vital mineral and antioxidant that may help prevent heart disease. Just two Brazil nuts can provide your entire daily intake of selenium. They’re called Brazil nuts because they’re the seeds of a very large tree from the Amazon rainforest. Brazil nuts for international trade come entirely from wild collection rather than from cultivated nut farms

Chia Seeds Chia is called Nature’s Complete Superfood because it is very high in nutrition that is essential for a healthy diet including Omega 3, dietary fibre and protein as well as vitamins and minerals and antioxidants and is also Gluten Free.

The amazing thing about Chia as wholegrain food is that it contains such a high amount of fibre, protein and Omega 3 as well as vitamins, minerals and antioxidants. The protein is a complete protein with all 8 essential amino acids which is very rare for a vegetarian source of protein.

Hazelnuts - Did you know that they have significant amounts of B group vitamins? Hazelnuts contain significant amounts of B group vitamins including folate and Vitamin B6. Plus, they are the highest in fibre of all the nuts. An average handful contains 20 hazelnuts.

HoneyHoney is a liquid sweetener produced naturally by honey bees from flower nectar. Honey has a low to medium GI rating (between 35-58). It contains trace amounts of protein, vitamins, minerals and antioxidants.

How do I include Nuts in My Diet? To obtain maximum benefits from nuts, enjoy them every day by following some of the following heart-healthy, diabetes-friendly eating plan! Why not include a Kuranda Wholefood Health Bar as part of your daily diet.  Always have some  unsalted mixed nuts available as a portable healthy snack (at your desk), in your gym bag, in your car.  Toss almonds or cashews through your favourite stir fry. Top fish with a mixture of crushed hazelnuts or Brazil nuts and fresh herbs.  Use a pure nut spread (eg almond or macadamia spread) on toast in place of butter or margarine).  Toss pistachio kernels in a salad.  Combine pine nuts or pistachios with fresh basil, garlic and olive oil to make a tasty pesto to use with some gluten free pasta.  Crush hazelnuts, macadamias or walnuts over fresh fruit and yoghurt for desert.  Replace potatoes with roasted chestnuts or stuff chicken with chestnut stuffing

As you can see there are lots of ways you can include nuts & seeds in your diet. The above represents only a few ideas. Why not experiment with your own recipes today!

How is Honey helpful to my diet? Honey is an energy elixir that can increase stamina and help your muscles to recuperate. It is also a more nutritious option than a heap of sugar. Honey's naturally occurring antioxidants make it a perfect workout fuel. Unlike sugar and other sweeteners, honey has a wide variety of vitamins, minerals and antioxidants. In addition, science has found that honey can help you recover from the most demanding workouts.

Low G.I. What does it mean? The Glycemic Index is based on a food's overall effect on blood sugar levels. Foods with high G.I. are absorbed quickly so the amount of glucose (sugar) in the bloodstream increases rapidly. You get a big buzz but it falls off quickly leaving you feeling hungry again sooner. Foods with a lower G.I. are absorbed more slowly and release glucose gradually, indicating they are the healthier choice. Low G.I. foods may assist weight loss as you don't feel so hungry as the foods keep you satisfied longer - helping you cut down without the 'starving' feeling.

Low Glycemic Index Effect Nuts, when mixed with foods rich in carbohydrate, can slow the digestion of the meal resulting in a slower rise in blood glucose (sugar).

More About Nuts Generally ... Nuts are packed full of beneficial nutrients for good health. Enjoying almonds, brazil nuts, cashews, chestnuts, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts regularly as part of a healthy diet has been shown to protect the heart and can have benefits for weight control and diabetes. Nuts naturally contain a wide range of important vitamins, minerals, antioxidants and other phytochemicals.  Nuts have  also endured some bad press over the years, but these tiny snacks are actually nutritional power houses, packed with an impressive array of essential nutrients. In fact, eating a 30-50g handful each day could lower your blood pressure and cholesterol, and reduce your risk of heart disease, type 2 diabetes and being overweight.

More Plant Foods for Good Health Health authorities around the world recommend eating more plant foods for good health. This is because plant foods such as fruits, vegetables, grains, nuts and seeds provide protection against many of the common lifestyle related issues seen today. Studies have indicated that a handful of nuts in your diet can reduce your risk of heart disease by 30 to 50% because they contain a wide range of nutrients that are considered heart-healthy.

Nut Eaters Weigh Less? Recent research reported the results of an eight year study looking at the relationship between diet and health in more than 50,000 people in the US. They discovered that women who ate more nuts, gained less weight. This is also supported by other studies which suggests that people eating a handful of nuts five or more times a week do not weigh more than those who don't or never ate nuts.

Nuts & Diabetes Almost 1 in 4 Australians 25 years and over has either diabetes or pre-diabetes. Nuts have a wide variety of nutritional benefits which are not only important for those with diabetes, but also those wanting to reduce the risk of developing type 2 diabetes.

Satisfying Hunger & Reducing Appetite The protein and fibre in nuts help to satisfy hunger and reduce appetite. The fat content found in nuts also helps release satiety hormones in the digestive system which also helps to curb hunger.

Tell me about Almonds, are they good for me? Almonds are rich in Vitamin E, with just a handful (30g, about 20 nuts) providing 85% of the Recommended Daily Intake (RDI) for Vitamin E. Vitamin E is a fat-soluble vitamin and antioxidant. So it’s important to include in the diet foods rich in healthy fats such as nuts to maintain heart health (Strahan TM. Nuts for cardiovascular protection. Asia Pac J Clin Nutr. 2004;13(Suppl):S33. Bitter almonds contain prussic acid (also known as hydrogen cyanide). Extract of bitter almond was once used medicinally, but even in small doses effects are severe and in larger doses can be deadly. Fortunately the almonds we eat are considered “sweet” almonds (

Walnuts - Did you know that they have the highest source of natural plant Omega 3's? Walnuts are essential for health. They contain the highest source of natural plant omega 3s called alphalinoleic acid – ALA . Eating walnuts is like wearing a seat belt for your heart.

Why Gluten Free? Gluten is the protein portion of wheat, rye, barley, tritacale and oats, which in some people damages the small bowel lining, making it difficult for them to absorb nutrients. This is Coeliac Disease. There is no cure, except to avoid gluten.

Why go to all the trouble to eat healthy? With what appears to be the on-going consequences of decades of highly processed foods, many people now find themselves intolerant of dairy, wheat and gluten products - once the mainstay of most of our basic food groups. Finding basic food is difficult enough, but what about a delicious healthy snack in between? Finding those products can be a problem. It's into this niche we've placed ourselves.

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