Top 3 Nuts

the 3 Amigos: Nuts, Seeds, and its Butters

1. Almonds/Almond Butter

I call it the weight loss nut. Taking 500 calories of this nut will help you lose more weight when eating the same number of calories with other diet.

1. Reduce the risk of heart disease
2. Lower cholesterol
3. 6g protein, 3g fiber, and 80mg calcium in one ounce

Almond Milk:

Buy processed without sweetener or make it yourself. Take 3-5 tablespoons of organic almonds and bottled water, combine and mix in blender until you have milk. Honey may be added to sweeten.

2. Pecans

1. Potassium, Vitamin E, photo sterols, and beta-sitosterol, that lower the cholesterol.
2. Lowers risk of type 2 diabetes
3. Heart healthy

3. Walnuts – “Brain Food”

Walnuts look like human brains, so they truly are “brain food”

1. Improve mood, reduces ADD
2. Growth, reproduction, and brain functioning

Dairy: Top 2 dairy products are (organic or from grass-fed animal)

1. Butter/Ghee

Butter: is rich source of vitamin A,E,K, and D.

Ghee: is clarified butter which has 5000 years of history in India and the middle east

2. Yogurt

3. Top Animal Products:

   1. Eggs/Egg yolk (from free range chickens)

   • Best protein source
   • 300 mg choline
   • 315 mg phosphatidylcholine, a liver friendly nutrient
   • Contains lutein, zeaxanthin, two superstar nutrients
   • Protects against cancer
   • Contains more than 15 minerals and vitamins B2, B12, trace minerals and omega 3

   2. Sardines

   • Full of healthy omega 3
   • Good source of selenium
   • High levels of trace minerals

   3. Wild Alaskan Salmon

   • Best source of omega 3
   • 10 times antioxidant activity of betacarotene
   • They eat krill and shrimp which are high in astaxnthin, a member of the carotenoid family