Anyone who knows me can attest that I am absolutely crazy about nuts! Not only are they an ideal plant-based protein source but they are also bursting with healthy fats and other vital nutrients that will keep you powered up and your cravings at bay!

If you lead an extremely busy, stress-filled life, are an athlete, or are just trying to lose weight, nuts are something I would highly recommend that you add to your diet.

While some people may have a problem digesting nuts (you will know if you get very bloated and heavy feeling after eating them), most people do not. Due to the fact that nuts such as almonds contain an enzyme inhibitor  that make it difficult for us to digest them (think of it as natures way of making sure that the seed has a higher chance of becoming a tree), it is helpful for us to first pre-soak the nuts before we eat them.

How do you soak your nuts?

So easy! When you buy your nuts (almonds, walnuts, cashews, pecans, macadamian nuts) put them in a bowl of purified water for 4-6 hours then rinse dirty water off and place in a collander to drain. Basically, not only are you getting rid of the enzyme inhibitors but you are also starting the sprouting process with the nuts, which will increase the nuts’ nutritional value. Once you soak your nuts and see what comes off you will never want to eat them before presoaking again!

Here are my favorite nuts (in order!):

Almonds

Not only are almonds high in vitamin E, which has been proven to prevent cellular damage responsible for stress (think aging!) and reduce the risk of heart disease, but they also are a source of calcium, magnesium, phosphorus, zinc, folic acid and fiber. Almonds are also high in antioxidants and are low in saturated fats. One ounce of almonds (20-25 almonds) represents 12% of your daily allowance of protein, 35% of your daily allowance of vitamin E and as much calcium as a glass of milk! One important caveat, though. Almonds contain phytoestrogens so if you are a cancer patient or have cancer in your family, talk to your doctor first before adding them into your diet.

How do I eat them?

Use almond milk instead of regular milk over your cereal in the morning or in your smoothies. Use almond butter instead of peanut butter on your toast in the morning. Toast almonds and serve ontop of steamed broccoli or asparagus, or just carry a baggie of almonds with you for an easy afternoon snack on the go!

Brazil nuts

How do I eat them?

Have brazil nut butter on your toast in the morning or add a dollop on top of your yogurt. Add whole brazil nuts or brazil nut butter to your smoothies. Chop up brazil nuts and add them to your pancakes or sprinkle on top of a salad for a crunchy addition!

Walnuts

Walnuts are another one of my favorite nuts. Not only are walnuts high in Omega 3′s (1/4 cup= 90% of our daily requirement) and protein (with 26% more protein

than that of an egg!), but they also contain potassium, manganese, phosphorus, calcium, iron, vitamins B & E, folate and beta-carotene.

How do I eat them?

My favorite way to eat walnuts is on top of salads! Walnuts are also a delicious addition to breads, pancakes and even chopped up on top of oatmeal or cereal. Sometimes as an alternative to a straight-forward pesto, I will use walnuts instead of pine nuts in my pesto recipe- delicious!

Pecans

Pecans are great because they have such as sweet flavor that you almost feel like you are eat dessert! Like walnuts, pecans are not only a good plant-based protein source, but they are also high in magnesium, phosophorus, potassium, vitamins A & E, folic acid and zinc.

How do I eat them?

I love to add pecans to salad- particularly when they contain more acidic flavors such as tomatos that balance the sweet flavor of the pecans. I also love to add pecans to pancakes or crush them up on top of cereals or yogurt. Crushed pecans also make a delicious pie crust!!!

Chocolate Cashew Cream Pudding

2 cups of cashews (preferably pre-soaked for 4-6 hours and rinsed)
1½ tbsp unsweetened chocolate powder
¼- ½ cup agave nectar
Squeeze of lemon
Dash of sea salt
Optional: maca powder or Sun Warrior Chocolate protein powder

Place all ingredients in blender and blend until smooth. Slowly add just a bit of water or coconut water until you reach your desired consistency. For rich, thick pudding try to add as little as possible. Note, though, that the pudding will thicken once placed in the fridge. My kids adore this pudding and it makes a nice, healthy treat or dessert that we all can enjoy!

Pumpkin Cream Pasta

Pasta (I use Tinkyada gluten-free rice pasta) or gnocci
1 cup canned pumpkin
2 cups cashews (preferably pre-soaked for 4-6 hours)
1 cup vegan bouillon
2 cloves of garlic
1/4 diced onion
1/4 cup champagne vinegar (or other white wine vinegar)
Dash of cinnamon, nutmeg and pumpkin pie spice (if you have it)
Chopped sage (or can use canned spice if don’t have fresh)
Olive oil
Sea salt

Cook your pasta according to the package instructions while doing the following:

Place the cashews into a blender slowly adding water and blend until smooth and creamy.

In a separate skillet, place some olive oil, diced onions and garlic and sautee. Add bouillon, white wine and cashew cream sauce to skillet along with additional spices, and stir until thickens.

Add sauce on top of pasta or gnocci, decorate with sage and enjoy! This truly is so delicious!!!

Aside from people coming to me because they want to lose weight or eat properly as they train for a marathon or other sports event, the most common complaint I hear is how people are fundamentally exhausted and don’t know why! Here are some comments that I have heard in my practice:

“ I am tired and exhausted and collapse at the end of the day and don’t know why because I think I eat a fairly healthy diet.”

“I have to have a glass of wine at the end of the day to wind down and look forward to it all day!”

“I am so tired by mid afternoon that I lash out at my kids.”

“I nibble at the kids’ dinners while I am making it and cleaning up. I know it’s not good for me to eat chicken nuggets but I am just so tired and can’t help myself.”

“I am so tired that after I m literally catatonic and just zone out watching tv. My poor husband!”

“I go to bed before 10 pm but still wake up feeling exhausted. I just have to have a cup of coffee before I am even civil!”

If we are living in a balanced way, this should not be our reality. We should go through our day excited and vibrant, sleep well, not need a glass of wine to wind down, and wake up refreshed and not in need of coffee. While many of us are feeling the burn out due to the unnatural demands we are placing on ourselves, there are many steps you can take to begin feeding yourself better to bolster your energy, well-being and health!

Step 1: Reduce/eliminate your intake of caffeine

Too much caffeine can lead to dehydration, blood sugar fluctuations, mood swings, heart palpitations, and insomnia as well as inhibiting calcium and other vital mineral absorption.

• Suggestion: Try to gradually cut out caffeine altogether, but if have to have your coffee in the morning then limit it to 1-2 cups.

Step 2: Reduce/eliminate your sugar intake

Sugar addiction can create a spiral effect that will cause you to have mood swings, crave carbohydrates and sugar-laden foods, reach for caffeine to give you a boost and overall make bad food choices.

• Suggestion: If you must use sweeteners then choose agave nectar, stevia, maple syrup, raw honey and brown rice syrup; for those who have sweet cravings add full fat Greek yogurt, sweet potatoes, carrots, beets or a bit of 70% dark chocolate to diet.

Step 3: Decrease/eliminate gluten from your diet

Gluten consumption can lead to bloating, dark circles under the eyes and exhaustion.

• Suggestion: substitute gluten-free pasta for regular pasta, gluten-free bread and tortillas for regular bread and try to avoid eating gluten for a week and see how you feel!

Step 4: Decrease/eliminate dairy from your diet Similar to gluten, many people have dairy sensitivities and don’t even know it!

• Suggestion: Subsitute dairy-free cheeses (my fave is Daiya because it melts like real cheese!) and coconut or almond based yogurts (So Delicious is what I buy) for your regular cheeses and yogurts and put almond or coconut milk on your cereal and in your coffee instead of regular milk!

Step 5: Drink more water!

Most Americans are chronically dehydrated, which can lead to exhaustion, constipation and also to binge eating.

• Suggestion: Have a cup of water with lemon upon waking and then fill up a large bottle with filtered water and drink it throughout the day. Aim to drink at least 3 liters of water per day. I know that sounds like a lot but your body and skin will thank you!

Step 6: Get your dark, leafy greens in!

Greens are not only full of vitamins, nutrients, live enzymes and antioxidants but they also help to improve circulation, purify the blood and strengthen the immune system.

• Suggestion: Have one big salad per day, serve a grilled or sautéed green at another meal and, if you can. start to drink green juice or smoothies! This one change will make a big impact!

Step 7: Get rid of the relationships and activities that drain you

Ok, this is totally self explanatory! We all know people that leave us feeling mentally exhausted or badly about ourselves. What about all of those commitments you make- lunches, school meetings, dinners out with the husband, volunteering on this committee and that… just writing it makes me exhausted!

• Suggestions: Take time to evaluate what activities you enjoy doing and what people make you happy to be around. What (or who) is making you feel stressed, feel badly about yourself, or is taking away from your life? Don’t be afraid to set boundaries with people and learn to say “no.”