Written by Joe Suppes

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Episode #14, August 19th, 2009
Show Notes

Episode #28, December 3, 2009

Show Notes

Last week’s challenge:

  • The challenge was to drink two glasses of 8oz. of water a day
  • Joe said that he did pretty well as he drinks lots of water anyways
  • He also mentioned that when eating salty food, it is important to drink plenty of fluides to flush salt out of your body

Next week’s challenge:

  • Joe challenges you to eat raw nuts at least 2 times this week
  • He will try to do the same as well

Additional Resources:

Nuts and seeds


  • High in fiber, protein, and good fats
  • Contain cholesterol reducing plant sterols
  • Lower risk for heart disease
  • One of best sources of Vitamins E (antioxidant)
  • Essential minerals, such as, magnesium, phosphorus, potassium, copper, selenium
  • Low glycemic level
  • Healthy fatty acids, mostly monounsaturated – Omega 3 and 6
  • reduces inflammation

Many varieties

  • Almond  
  • Brazilnut
  • Cashew
  • Chestnuts 
  • Filbert
  • pecan
  • Macadamia
  • Pistachio
  • Walnut \   most balancing because of omega 3 to 6 ratio
  • Flax      /
  • sunflower
  • sesame
  • pine nuts
  • pumpkin

 perfect snack

  • travel well
  • whole food
  • packed with unadulterated nutrients
  • filling (won’t leave you starving later)(spread throughout the day)

Common Sense about Nuts

  • Unsalted, unflavored
  • Portion size – try eating 12 at a time (lose weight)
  • Replace one portion of meat with nuts
  • Roasting destroys nutrients
  • Sprouting nuts 12-24 hours activates nutrients and easier to digest



Read More Articles:

Part 2: Be a Healthy Host