Here is a super easy snack you can make yourself in the morning:

- Blackberries (make sure to wash them thoroughly with a strainer)
- Half a banana sliced into 8 pieces (You can wrap the other half in foil and stick in the freezer for a smoothie)
- Strawberry yogurt (or non-fat Greek Yogurt)
- Walnuts
If you decide to use Greek Yogurt, I suggest you sprinkle some honey over the top!

Smart for the Heart

Heart Health

Health benefits of walnuts:

For a healthy heart: There have been numerous evaluations that show that eating walnuts benefit the heart and circulatory system tremendously. Walnuts contain healthy fats (omega 3), known to improve artery functions. Regular intake of walnuts helps lowers your total as well as LDL or bad cholesterol and increases your good cholesterol levels in the blood.
Good for you brain: Your brain is more than 60% structural fat. For your brain to operate at its highest potential you need to make sure that the surrounding fat is healthy and omega-3 fatty acids found in walnuts surely constitute healthy fat.
Mood alleviator: Many studies show that if kids do not have adequate omega 3, it can lead to hyperactivity, irritability – leading to more tantrums. So by supplementing their diet with walnuts you’ll sure do them and yourself good. The same goes for adults too.
Helps beat insomnia: If you have trouble sleeping, eating some walnuts could help. Here’s how. The body produces melatonin, a hormone, to ensure we feel tired. Walnuts are a natural source of this hormone, thus eating them can make you feel tired and help you sleep. Many night-shift workers are advised to eat walnuts to obtain the right amount of melatonin.
Prevent gallstones: Numerous studies show that consuming walnuts decreases the risk of gallstones. So pop some nuts today!
Protects bone health: The nut has anti-inflammatory properties that are beneficial to your bones. It helps keep your bones strong as it decreases in strength with age.
Helps in weight loss: Walnuts have earned a place among the desirable foods that support weight loss and prevent obesity. Eating the right amount of walnuts can prevent natural weight gain.
Helps diabetics: While type-2 diabetes is primarily related to insulin metabolism, there are many associated problems that one might have trouble with; especially cardiovascular problems. So including walnuts in your diet can particularly aid one’s hearth health thus benefiting those with type-2 diabetes.
Anti-cancer benefits: Given the wide variety of antioxidant and anti-inflammatory nutrients found in walnuts, these nuts have measurable anti-cancer benefits.

Caution against walnuts:

Nut allergies are becoming increasingly common nowadays. So if you have it, stay away from walnuts.

(Info taken from

Health Benefits of Bananas:
  1. Bananas are good for your heart and nerves: Bananas contain a high dose of potassium - an essential ingredient to keep your heart and nervous system in good shape. Potassium is essential for proper muscle contraction and hence plays an important role in muscle-influenced activities including: the normal rhythmic pumping of the heart, digestion, muscular movements, etc., Some studies have also linked low potassium intake to high blood pressure and increased risk of stroke. Most Americans don’t get enough potassium in their diet (recommended dose is about 4 g per day) - blame it on our fast food culture. Including a banana (or two) in your diet everyday would take you a step closer towards getting your daily recommended dose of potassium (references: American Heart Association, University of Maryland Medical Center, Colorado State University).
  2. Bananas are good for your kidneys and bones: Benefits to the kidneys and the bones are again due to the high potassium content of bananas. A normal intake of potassium suppresses calcium excretion in the urine and minimizes the risk of kidney stones. Also, for the same reason (suppressing of calcium excretion), it minimizes the loss of calcium from the body and thereby reduces the risk of osteoporosis (references: University of Maryland Medical Center, University of Kansas Medical Center).
  3. Bananas can act as mood enhancers or mild sedatives: Bananas contain tryptophan (although it’s not one of the major sources, a medium still contains about 10.6 mg of tryptophan). Tryptophan is one of the 20 amino acids which are building blocks of proteins (btw, an incredible number of articles on the internet call tryptophan as a “mood-enhancing protein” and that is technically not correct). Tryptophan helps the body to produce serotonin - which has a calming effect on the brain (creates a stable mood) and acts as a mild sedative. It should be noted that the only way our our body gets it’s dose of tryptophan is through our diet - it does not produce tryptophan naturally; bananas is one of the easiest ways to get it (references:, Chemistry Daily, Stanford Linear Accelerator Center, NIH MedLinePlus).
  4. Bananas are good for your blood: Bananas are one of the highest sources of naturally available vitamin B6: Vitamin B6 plays an important role in converting tryptophan to serotonin (read #3 above), and also helps the body to make hemoglobin - a crucial ingredient of your blood. Vitamin B6 is also essential for antibody production and to maintain a healthy immune response. It also helps to convert carbohydrates to glucose and thereby maintains proper blood sugar levels. A medium banana can take care of 1/5th of your daily recommended intake of vitamin B6 and is one of the easiest (and cheapest) ways to increase your dietary intake of the vitamin (references: NIH Office of Dietary Supplements).
  5. Bananas are good for kids: Let me quote this from NIH’s Medical Encyclopedia -
    Bananas are part of the BRAT diet, a diet many physicians and nurses recommend for children recovering from gastrointestinal problems, particularly diarrhea. BRAT stands for the different components that make up the diet: Bananas, Rice cereal, Applesauce, Toast. These are binding foods that make the stools harder.
  6. Bananas are good source of dietary fiber: A single serving (one medium-sized banana) contains 16% of the daily recommended dietary fiber intake for a normal adult - that’s substantial for a single serving of any food. Fiber improves laxation (smooth bowel movements). Fiber-rich diets have also been linked to lower risk of coronary heart disease and of type 2 diabetes. Also, view this information in light of the following facts (references:, NIH PubMed - abstract is sufficient):
    Current recommendations suggest that adults consume 20-35 grams of dietary fiber per day. Children over age 2 should consume an amount equal to or greater than their age plus 5 grams per day. Yet the average American eats only 14-15 grams of dietary fiber a day. source: Harvard School of Public Health
Availability is the best part: Bananas are very affordable at about 35~40 cents per pound (on an average - in the US) and are generally available in almost all grocery stores; you don’t need to cook them or wash them (unless you want to eat the outer skin) and that makes them ideal as quick lunch substitutes. Consider bananas as an awesome and affordable dietary supplement.
Got sugar concerns?: People worry a lot about the carbohydrates (especially the sugar part) in bananas. To that end, here are a few quotes from a couple reliable sources:
A banana has a glycemic index of 52 and 24 grams of available carbohydrate. This gives a glycemic load of 12. In comparison, an apple having a glycemic index of 38 and 15 grams of available carbohydrate has a glycemic load of 6 … Although an apple may be a little better choice for a snack, eating a banana isn’t all that bad either because foods with glycemic loads in the low teens and below are the ones that should be selected as part of a balanced diet. (source:
Despite being erroneously called “fattening” and too high in sugar, a small banana only contains about 100 calories, which is not much more than a medium apple. Nor should it raise your blood glucose level too high. (source: American Diabetes Association)
Like always, stuff should be done in moderation and it should be noted that all the above health benefits are “general observations” - and there must be, for sure, exceptions to general observations. If you have specific health conditions related to any nutritional constituents of bananas, make sure you consult your doctor before you go bananas on bananas.

(Info taken from )

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