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Totally Nut-tastic!

Not many of us know this, but a nut is down in the Oxford dictionary as, and I quote “a fruit consisting of a hard shell around an edible kernel.” The nut is in fact part of the fruit family, and contrary to popular belief, nuts are actually good for you when eaten in the correct way.

The following short list provided by the Healthy Hideout gives a quick insight into some of the best nuts available from most grocery stores. Why not look into getting some of these nuts into your diet as soon as possible:

Brazil Nuts – In addition to the usual nut health properties, the brazil nut is unique due to the high selenium content, a mineral proven to help protect against cancer, heart disease and even premature ageing. Limit yourself to a handful a day, as too much selenium can be dangerous. An easy way to incorporate Brazil nuts into your diet is to sprinkle them over rice and vegetable dishes. For a sweet treat, why not try them chocolate? Tasty!

Almonds – There are many arguments both for and against the almonds, as they’ve been derided as a calorific “easy to eat” party snack both high in fat and salt. However, take raw almonds without salt eaten in the correct quantities and you have yourself a great source of protein, fibre and antioxidants – all of which have been proven to help lower cholesterol and reducing the risk of heart of disease.

Cashew Nuts – This common bean shaped nut grows on the stalk of the cashew pear, used frequently in sweet and savoury Asian dishes. Cashews are a great source of magnesium, helping support healthy muscle & bone growth. The high-fibre properties of the cashew nut are also used in effective weight management when eaten in moderation.

Pistachio Nuts – Unsalted pistachios are a nutrient packed food dense with a considerable amount of vitamins and minerals, making them quite  a perfect snack. A single one ounce serving of around 30 nuts contains up to 10% of your daily requirements of fibre, magnesium and B vitamins. Perfect for keeping your immunity system strong and healthy.

Walnuts – These hard shelled nuts contain an impressive level of mono unsaturated fats, with more omega 3 than any other nut. Some studies have shown how walnuts can help fight against depression, whilst helping to maintain a healthy heart. Tests have shown how eating 8 walnuts a day can help lower cholesterol by up to 10%.

Tips to get a good nights sleep!

We may all be familiar with the standard eight hours required in order to get a good nights sleep, but if you struggle to even achieve this perhaps some of the following tips can help. Sleep is essential to our well being, with many of us struggling to get a decent nights sleep because of stress from the day, “not being tired” or noisy partners sleeping next to you! Whilst some factors are out of your control, a few of the following alterations during your daily routine could help you drift off at night.

Get a goods nights sleep!

Get a goods nights sleep!

Take a look at the Healthy Hideout’s top tips for getting a good nights sleep!

  • Temperature – It may seem like one of the most obvious factors, but lowering the temperatures in your bedroom (or where you sleep) before you go to bed will send signals to the brain that it’s time for bed. When our bodies are cold, we’re more than likely tired. A cooler bedroom will make the duvet a whole lot more appealing.
  • Work – The saying goes that there aren’t enough hours in the day to get your work done, but taking work home almost guarantees your mind will stay awake longer than you need it to. Separate your working life from your normal life, by staying at the office longer if you really need to.
  • Exercise – A powerful and effective way to make you feel tired, as physical exercise will tire your muscles and body encouraging your body to naturally nod off. This doesn’t necessarily mean that you need to run a marathon everyday, but you’ll be guaranteed a comfortable nights sleep if you complete any gentle exercise beforehand.
  • Caffeine – The morning “pick-me-up” cup of coffee is all well and good, but drinking caffeine later in the day can seriously affect your sleeping patterns in the evening.  Instead of coffee, why not try a warming cup of lemon & ginger with a teaspoon of honey for sweetness. If you absolutely need coffee or tea, go for the decaf!