Get Crackin’

Get crackin’ on healthy snackin’!

Nuts are the ideal snack because they help keep you feeling fuller for longer which can also aid in weight loss and avoiding hanger (hunger+anger)! Here are some additional facts on this all-star line up.  Remember that maximum health benefits are from unsalted, raw or the least processed versions of the following:


  • 23 per 1oz serving = 160 cals
  • High in riboflavin, Vit E, and Mg
  • Rich in antioxidants and helpful for fighting off cardiovascular disease


  • 20 per 1oz serving = 180 cals
  • The skin of hazelnuts contains proanthocyanidins which may help strengthen blood vessels, reduce heart disease risk and improve brain heath


  • 20 halves per 1oz serving = 200 cals
  • Known to have a higher antioxidant capacity than wild blueberries
  • According to a study done by the University of Massachusetts- Lowell, regular servings may help delay age-related cognitive decline


  • 49 per 1oz serving = 160 cals
  • The green colour of pistachios are from chlorophyll (the same compound that makes plants green) and they are also related to the mango family (as are cashews)
  • 3g of fibre per serving
  • High in potassium


  • 4 halves per 1oz = 190 cals
  • The key nut for ALA, an omega-3 that boosts cognative function and health
  • 90% of the phenolic acids, tannins, and flavonoids are in the skin!

  • 28 per 1oz serving = 170 cals
  • High in folate (which helps to produce and maintain new cells)
  • High in oleic acid, and resveratrol (the heart helping anti-oxidant found in dark chocolate and red wine)
  • However, peanuts can be considered pro-inflammatory so try to choose one of the other nuts as your first option!

So get creative and add nuts to your favourite salads, pastas, oatmeal, quinoa, wraps, soups, desserts, snacks and treats!


PS:  Even Snoop Lion loves his pistachios!

A long time athlete and health advocate,  Dr. Kumentas’ goal is to help her patients become excited about making positive lifestyle choices in order to enjoy healthier, happier lives.  Her driving force is a passion for healing the whole person on a physical, emotional, and spiritual level using carefully selected natural therapies, fitness, and integrated medicine.  She truly believes in the importance of practising what you preach and investing in your health.  
Dr. Nadia Kumentas practices at Zen Beginnings Wellness Centre in Toronto and has a special interest in dermatology, woman’s health, and pain management.

To learn more about Dr. Nadia Kumentas visit or contact her at


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