Issue No. 238
A free monthly publication of Skiff Medical Center . Newton, Iowa
In a nutshell – the healthy benefits of nuts
are an excellent source of manganese.
Its unique, rich, buttery taste and smooth
texture lends to eating as a snack raw or
roasted.
Pecans (About 19 halves per 1 oz. serving)
W
ith mounting evidence showing
their many health benefits, nuts
are an important food to include in a
heart-healthy diet.
Tree nuts are plant-based proteins
that contain fiber and a combination of
vitamins, minerals and antioxidants. They
have cholesterol-lowering properties,
are rich in heart-healthy mono- and
polyunsaturated fats and taste great!
The U.S. Food and Drug Administration
has approved a health claim for food
labels that states: Eating 1.5 ounces per
day of most nuts as part of a diet low in
saturated fat and cholesterol may reduce
the risk of heart disease. These nuts
include almonds, peanuts, pecans, some
pine nuts, pistachios and walnuts – which
contain less than 4 grams of saturated fat
for a 1.5 ounce serving.
The combination of fiber, protein and fat in
nuts provides satiety (feeling of fullness) to
meals and snacks. While nuts are healthy,
they are also calorie-dense, so control
your portion size. Nuts range from 160
calories to 200 calories per ounce. To get
their health benefits without breaking the
calorie bank, it’s best to replace them in
the diet for other foods, particularly those
foods high in saturated fat. This can be
achieved with one to two ounces a day
of any type of nut. To avoid any added
sodium or fat, purchase raw nuts. Roast
before eating for the best flavor!
This nut is rich in antioxidants and hearthealthy monounsaturated fats. Pecans’
sweet, mellow flavor and meaty texture
lend well to a variety of dishes, including
salads, as a coating for fish, and in sweets
such as pralines and pie.
Pistachios (About 49 nuts per 1 oz. serving)
Walnuts (About 14 halves per 1 oz. serving)
This nut contains antioxidants, including
lutein and zeaxanthin, which are beneficial
for eye health. Having to crack the shell
helps slow consumption. Pistachios are a
great addition to salads, grain dishes and
as a coating for meats.
Walnuts are an integral part of the
Mediterranean diet, contributing to the
health benefits of this style of eating. They
are rich in antioxidants and an excellent
source of alpha-linolenic acid (ALA), the
plant-based form of omega-3. Grooves
hold onto flavors well and are delicious
when seasoned sweet or hot.
Almonds (About 23 nuts per 1 oz. serving)
Almonds are an excellent source of
vitamin E and magnesium and also
provide calcium and folate. They can be
used whole, sliced, and as flour, paste or
butter. California provides 80 percent of
world’s supply.
Cashews (About 18 nuts per 1 oz. serving)
This nut is an excellent source of copper
and magnesium. It has a soft consistency
with a delicate, sweet flavor.
Macadamias (About 12 nuts per 1 oz. serving)
Macadamias are high in fat, but 17 of the
22 grams are mono-unsaturated. They
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Brazil nuts (About 6 nuts per 1 oz. serving)
In addition to poly- and monounsaturated
fats, Brazil nuts contain more than 100
percent daily value for the antioxidant
selenium. Its rich, creamy texture lends
well to snacking, raw or roasted.
Pine nuts (About 167 nuts per 1 oz. serving)
This nut is a soft nut found inside the
cone of several varieties of pine trees.
It is a good source of vitamin E and
phosphorus. A very common ingredient
in Italian cuisine and most known for its
use in pesto. Pine nuts also work well in
pastas, salads, sautés, breads and other
baked goods.
This month’s On the Light Side is written by
Registered Dietitian Jenny Thompson
Cranberry Walnut Slaw –
8 servings
Coleslaw
• 1 cup walnuts, coarsely chopped
• 1 cup dried cranberries
• 2 cups red cabbage, finely sliced
• 2 cups green cabbage, finely sliced
• 1/4 cup thinly sliced red onion
Dressing
• 1/3 cup apple cider vinegar
• 1/3 cup canola oil
• 1/3 cup sugar
• 1 teaspoon celery seed
Instructions: In a medium bowl mix the dressing ingredients. Toss coleslaw ingredients into bowl and mix well. Cover and refrigerate
about 3 hours before serving. Stir and drain off liquid before serving. TIP: This coleslaw keeps for about 5 days, covered and refrigerated.
Nutrition information per 1/2 cup serving: Calories: 179, total fat: 13 g, saturated fat: 1 g, sodium: 6 mg, total carbohydrate: 17 g,
dietary fiber: 2 g
A new exercise option: Aqua Zumba®
What do you get when you bring the Latin-inspired dance moves of Zumba® to a pool atmosphere? The answer is one seriously fun
(and wet) workout! This class puts a unique spin on traditional aqua fitness classes by combining high-energy music with exciting
dance-inspired moves that will have you traveling in every direction and working your entire body in a whole new way. By blending
some of the familiar movements associated with aquatic exercise, like cross-country skiing and jumping jacks, with merengue, salsa
and Cumbia-infused moves and rhythms that are purposefully modified for the pool environment, this class provides a fun workout that
just about everyone can enjoy.
Not a dancer? No problem! The fancy footwork is kept to a minimum and, because the moves are performed in the water, they are done
at a slower pace than on land, making it a great option for beginners and avid Zumba® enthusiasts alike. But don’t let the slightly slower
pace of this class fool you – the water’s viscosity (the resistance we feel while moving in water) makes performing the movements more
challenging, allowing your muscles to work hard while also reducing the impact forces on your joints.
Visit www.zumba.com for more information and to find a nearby Aqua Zumba® class right here in Newton! The Newton YMCA offers
aqua Zumba on Saturday mornings. Call the Y for more information.
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