Have you ever worried about eating nuts because it might cause you acne, to gain weight or increase your cholesterol?

According to an article on Yahoo News, recent studies show that having a moderate intake of nuts in your diet would actually reduce the risk of certain health problems. Most people who take a reasonable amount of nuts on a regular basis are actually slimmer, hence gaining weight due to eating nuts isn’t exactly true - especially when your intake is not beyond the line.

Although nuts contain more fats, the fatty acids are either monounsaturated¹ or polyunsaturated², like omega-3 fatty acids, which is good for cardiovascular protection and in lowering bad cholesterol. At the same time, nuts also contain a lot of protein which is vital in our daily life in repairing muscle tissues, providing our bodies with sufficient energy and strengthening the immune system.

Nuts also can not cause acne. Acne and other skin problems are caused by multiple factors such as hormones, hygiene, medications, cosmetics, exercise, diet and stress. Nut intake could be categorized under diet, but again, diet does not play a major role in either causing or treating acne. Although, it is highly recommended to have a healthy diet if you want to prevent acne or any skin problems. Vitamin regiments which can help prevent acne, zits and blackheads would include Vitamins A, B Complex, C, E, Zinc and L-Carnitine. Nuts are rich in Vitamin E, so it is wise to include it in your diet.

Knowing the health benefits of the food we take can probably help us in figuring out which ones to add in our diet, yet it is also important to consider the moderation of the intake we have, because anything that is excessive can still end up harmful, no matter how healthy they are known to be.

    
¹Relating to an organic compound containing only one double or triple bond per molecule.
²Relating to long-chain carbon compounds having two or more double bonds between the carbon atoms.

   
Credits: http://archinte.ama-assn.org/, yahoo.com, answers.com

One of the most common things you hear health-conscious people ask is “How do I lose weight?” But certainly, there are also other people who would wonder about the opposite: how to gain weight, like myself.

When I meet old friends, classmates, and other people who I know, they’d always notice one thing: I’ve grown slimmer. It doesn’t really bother me, actually, even when I hear it very often, which means it is a fact. But I wouldn’t disregard the idea that indeed, I have to regain the weight I used to have. I wasn’t very big, but I wasn’t very thin either. Some of my friends told me I had just enough weight back then.

So, I realized maybe I have to work on gaining back those pounds I lost, over these years. The main cause would be stress, and too little food. Not that we don’t have food, nor I have too many things to do which cause me stress. It’s a matter of choice, I want to stay up late, I don’t want to eat the food because (yes I’m picky) I don’t like it, and the way it’s done. That’s why if I really want something to eat, I would rather cook it on my own, to make sure it’s done the way I want it, but that’s only when I’m not too lazy.

In a recent article I have read, I have found several tips and advices on How to gain weight healthfully. Like the author mentioned, gaining weight is really easy if you simply eat-all-you-can, not caring about anything. But the hard part is how to do it healthfully, without having to risk getting into health problems later on.

Here are the five “rules” which surely sound interesting:

Don’t let over 4 hours go by without eating. Your body needs a continuous supply of energy since it’s always on (your heart is always beating, blood is circulating, your bones and muscles are moving). When you skip meals, you deprive your body of the fuel it needs to keep going. The result? Your body dips into its piggy bank, which unfortunately includes muscle (if our bodies only relied on stored body fat as a back-up, losing weight would be incredibly easy — all you’d have to do is stop eating until you used up all your excess fat. Unfortunately, it doesn’t work that way!). The best way to prevent your body from losing any important tissue is to consistently eat regular meals and if you’re trying to gain new muscle tissue, meal timing is especially critical. Sometimes the people who tell me they “eat like crazy” yet can’t gain weight actually forget to eat for 8+ hours on a pretty regular basis, or they eat one big meal a day and consider that “eating a lot.” A steady stream of healthy meals is key.

  

Eat several foods at once. For snacks, aim for at least three food groups like a whole grain, fruit and nut combo versus fruit alone. This provides your body with a broader spectrum of nutrients to work with throughout the day.

  

Boost your calorie intake healthfully. The best way to rack up excess calories without a) having to eat huge quantities of food and b) having to eat junk food is to choose nutrient rich foods that pack a big calorie punch for a small amount. The best options are nuts, seeds and natural nut butters, unsweetened dried fruit, whole grains and lean proteins. For example, a half cup of dried apricots have almost 200 calories compared to just 80 in a full cup of fresh, sliced apricots (note: this is no sugar added dried fruit, just the water removed). Two slices of dense whole grain bread spread with 2 Tbsp of natural almond butter and a handful of dried figs, dates or apricots can easily supply over 500 calories, along with dozens of key vitamins, minerals and antioxidants (and without the saturated fat, trans fat, cholesterol or added sugar). Melted dark chocolate (which is high calorie but heart healthy) mixed with whole oats, chopped dried fruit and chopped nuts is another great snack option (and pretty yummy too).

  

Drink your calories. This is the exact opposite of what I tell most people but here’s why: liquid calories tend to not be filling, so when you’re trying to gain weight, they can add needed calories without making you feel stuffed or bloated. Good choices include 100% fruit juice, low fat milk or milk alternatives (like soy milk) and smoothies. Smoothies are great because you can bolster them with all kinds of goodies like wheat germ, flax oil, nut butter, and protein powder. (See a slideshow of 25 super-healthy smoothies here!)

  

Eat right before bed. Sleep time is when a lot of our healing, repair and regeneration work takes place. It’s like rush hour for building muscle and lean tissue, so eating a healthy snack right before bed ensures a fresh supply of nutrients available to go to work inside the body. Once again, it’s great timing.

It doesn’t sound easy as it seems, I know, especially for those who are very choosy with their food. It’s not really bad to be choosy, because that means you’re just careful with the quality of food you get - I’m sure there are ways around it, like cooking recipes yourself to delight your own taste buds. And it won’t get as hard as it poses to be either, especially when you know how to practice self-discipline in achieving your aim to get healthier.

  
Article credit: How to gain weight healthfully by Cynthia Sass, MPH, RD, PREVENTION