More and more studies have highlighted the health benefits of nuts and the importance of including them in our diet. Nuts are so nutritious, provide good fat, protein, vitamins and fiber. These studies have also proven that nuts can help reduce cholesterol, control our weight, even reduce the risk of cancer.

Fortunately, we can incorporate nuts into our diet in so many ways! Nuts can be consumed as a quick snack, we can add them in salad, breakfast and smoothie recipes, or as a topping in yogurt dressings and dips.

It is true, though, that nuts contain a significant amount of calories and that is the reason why many people avoid consuming them. There are, however, seven nuts that we all should add to our daily diet as they are full of valuable proteins, unsaturated fat and vitamins.


Walnuts contain the highest level of antioxidants compared to other nuts! They can help prevent heart disease, certain forms of cancer and premature aging. Walnuts are an excellent source of Omega-3 fatty acids and a healthy alternative for people who do not eat fish. Concerning woman’s health, the manganese they contain can reduce the symptoms of menstrual pain.

7 whole walnuts contain 185 calories


Full of fiber and vitamin E, a powerful antioxidant, almonds can help you in the battle against weight loss. In a study published in the International Journal of Obesity, it was demonstrated that from the two groups of obese adults trying to lose weight, the participants of the group that had added almonds in its diet lost more weight. Other studies link the consumption of almonds with reduced cholesterol and a boost to the immune system.

23 almonds contain 170 calories


These delicious nuts are rich in antioxidants and they can boost the health of your heart. Pecans can also prevent arteriosclerosis and reduce LDL “bad” cholesterol. They also contain vitamin E which recent studies have linked this vitamin with good brain health and the delay of the development of degenerative neurological diseases such as ALS.

18 pecans contain 200 calories

Brazil nuts

A single Brazil nut contains more than 100% of the daily amount of selenium, an important mineral with antioxidant activities, we need. Selenium helps prevent certain types of cancer, such as bone, prostate and breast cancer. But you need to be careful, too much selenium can be harmful for your health, so make sure you consume Brazil nuts in tiny portions.

5 to 6 Brazil nuts contain 185 calories


Although macadamia nuts are considered the highest calorie nuts, they contain the largest amount of healthy monounsaturated fats. These “good” fats reduce LDL “bad” cholesterol and triglycerides and can help lower blood pressure.

10 macadamia contain 200 calories


With less than 4 calories per pistachio, these nuts are the most suitable nuts for weight loss. Pistachios are also seem to be associated with the prevention of lung cancer. Except their antioxidant properties, they are a rich source of potassium and vitamin B6, which strengthens the immune system and promotes good mood.

About 50 pistachios contain only 160 calories


These healthy nuts are famous for their high content of monounsaturated fats which enhance heart and blood vessel function. Hazelnuts also help in the treatment of Type 2 diabetes. The vitamin E they contain is beneficial for your skin too!

10 hazelnuts contain 87 calories


What’s New with Vicky

In this week’s section of “What’s New with Vicky”, Vicky wanted us to mention that nuts can sometimes be difficult for many people to digest. Here is what Vicky does often and she recommends you try it as well.

1. Soak nuts in filtered water overnight.
2. Drain nuts in the morning and do not rinse.
3. Place in a baking sheet.
4. Dehydrate nuts by placing them in the oven at 200 degrees for 12-15 hours.

Vicky likes to do this in large batches and store in the refrigerator. This is definitely an easier way to digest nuts.


Weekly Read

When it comes to food, color can be powerful! Vicky follows her own simple advice “The darker the food the better it is for you!” and she urges you do the same! Have you ever tried black walnuts? Click to read why black walnuts are great for you and what health issues they can help prevent!


Weekly Recipe

Nuts are an extraordinary way to get Omega-3s. If you are so fearful of the calories, just don’t over eat them.

Have you considered toasting your nuts? This is an amazing snack and so simple to do.

1. In a shallow baking pan place chopped almonds, chopped walnuts, sunflower seeds and pumpkin seeds (actually, you can use any nuts you like)
2. Place them in a preheated oven at 425 degrees. Roast them in a hot oven but just keep checking, ovens will vary.
3. What you are looking for is a nice golden brown color.

You can sprinkle these toasty little treats on so many different meals. They just seem to make everything taste better. Great on oatmeal, salad, fruit, yogurt – actually, anything you can think of!


Health and Beauty Tips of the Week

1. Almonds can Fight Wrinkles

Need a natural remedy to fight wrinkles?

• Soak 5 raw unsalted almonds in milk overnight.
• Drain and grind almonds into a paste.
• Slowly add 2 tablespoons of raw organic honey and stir well.
• Apply the almond paste to your face and let sit for 20 minutes. Rinse with lukewarm water.

You can repeat the procedure 2-3 times a week.

2. Walnuts for a Glowing Skin

If you want to remove the dead cells from your face make a paste using grounded unsalted walnuts and yogurt. Apply the mask to your face and let sit for 10 minutes. Rinse with lukewarm water.





3. Treat your skin with love and with this DIY body scrub!


• 2 oz. pecans
• 2 oz. brown sugar
• 1 tbsp. macadamia oil
• 1 tsp. raw organic honey
• a few drops of your favorite essential oil


1. Crush pecans using a food processor. Transfer crushed pecans into a bowl.
2. Combine pecans with the remaining ingredients and mix well.
3. Gently massage the paste into your skin for a few moments.
4. Rinse with lukewarm water.


Ask Vicky

Q: Everyone says eating too many Brazil nuts is dangerous, how many should we eat?

A: Most people recommend 3-4 Brazil nuts per day. In my opinion even 6 or 7 are ok. But that is just my opinion!

Q: I’m 55 and I suffer with constipation and have for many years. Do you think that nuts will help me?

A: There are many reasons for constipation. It is important to speak with your physician and get to the bottom of what may be causing your constipation. However you can be sure that increasing the amount the water you drink and the amount of fiber you eat will certainly help. I will tell you that nuts should help as well.


Weekly Inspiration

“The reason life works at all is that not everyone in your tribe is nuts on the same day.” – Anne Lamott