Food For Thought: Sometimes You Feel Like a WalNUT!

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Recent research identified a compound found in walnuts called ellagic acid which appears to block the metabolic pathways that can lead to cancer. This compound can detoxify cancer causing chemicals and also prevent cancer cells from duplicating.

Holistic Nutrition Consultant, Karen Roth, MS, NC discusses the health benefits of walnuts.

Walnuts are an excellent source of Omega 3 fatty acids which provide anti-inflammatory effects. They are a Rich source of heart healthy Monounsaturated fats.

But one of the exciting qualities of walnuts is the copper and manganese content. Crucial antioxidants. Recent research identified a compound called ellagic acid which appears to block the metabolic pathways that can lead to cancer. This compound can detoxify cancer causing chemicals and also prevent cancer cells from duplicating.

Shelled walnuts are very sensitive to air and humidity, so you will want to store them in the refrigerator once youve opened the bag. I store mine in a glass jar for added protection.

Avoid roasted nuts because they are exposed to high temperatures often ruining the health benefits. Choose Raw whenever possible. You can roast your own at home to ensure they maintain their nutrient values.

Simply preheat your oven to 160 degrees, layer walnuts on a cookie sheet and cook for 15-20 minutes. Commercially roasted nuts are cooked at over 350 degrees and that damages the oils and creates free radicals. So first choose Raw, then if you prefer roasted, do it yourself at home.

Walnuts make a great snack, but also a great addition to other somewhat bland dishes. Add walnuts to salads, cooked greens, yogurt, and oatmeal. Make a boring side dish of rice or couscous more interesting by adding chopped walnuts. If you put croutons on your salad, try using walnuts instead. Croutons are empty calories, while walnuts provide nutrients that protect us against cancer and heart disease.

By Karen Roth
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About Karen Roth

Hi. My name is Karen Roth, and I’m a Holistic Nutritionist. Okay, I know what you’re thinking… quick, hide the food; the snack police is here! No need to panic. I describe myself as a “practical” nutritionist, one who doesn’t go to extremes one way or the other and understands that life is challenging enough without having to torture yourself by cutting out many of the things you enjoy. Most of us have limited time to shop for food and to cook healthier meals. And a one-size-fits-all approach does not work when it comes to what and how we all eat. Trust me, I get it.

In my early years out of college when I was bartending, my eating and drinking habits were anything but healthy. But, then you grow up and start thinking about the bigger picture and listening more to what your body is telling you. My pre-nutritionist days were on the corporate treadmill where stress and snacking at the desk was part of my daily routine. Never enough hours in the day and proper eating was always at the bottom of my list.

It wasn’t until I broke my jaw in a freak accident that my food life really changed. When you’re wired shut for two months and denied the food you need for your very existence, you begin to look at the world a little differently. When I healed myself, primarily by creating my own foods I could sip through a straw, I decided to pursue something that was always of interest to me… nutrition. Pulling the plug on the corporate treadmill, I went back to school for three years to get my Masters Degree in Holistic Nutrition. I then opened a practice in Valencia, California, and I’m pleased to say that over the years I have helped so many people improve the quality of their lives by helping them make simple changes in their diets and lifestyle.

Eating healthy doesn’t have to be time-consuming or tasteless, and it is my intention to bring you practical tips each week on how to fit in nutrition one bite at a time. In addition to being practical, I’m also positive so you don’t have to worry that I am going to be Debby Downer and tell you that everything you put in your mouth is going to kill you. Instead, I will offer you easy to implement, simple strategies to help you improve your health. I’ll be introducing new foods (that taste good – because I don’t eat anything that tastes like sawdust or is unappetizing) and new habits that are realistic. I hope you’ll join me as a regular reader and together we’ll build the healthier you with FOOD FOR THOUGHT.

(Karen Roth, MS, NC is a graduate of Hawthorn University’s Master of Science in Holistic Nutrition training program. She helps her clients to take control of their health with foods choices that best support their specific health condition and specific metabolic type and believes that every ill health condition can benefit and possibly improve from a solid foundation of healthy foods choices. Visit her website at