Hello My Friends
Welcome To The Vitality Project!
As a professional health coach concerned with the health and well-being of my clients it is my intention to improve your well-being and longevity by using the principles of nutrition, fitness, diet, lifestyle dynamics, and anti-aging medicine.
Together you and I will work as a team to accomplish all of your health needs and to ensure that you practice prevention and live your life through the lens of quality.
Remember….your quality of life is the measurement of successful living regardless of your age.
Dr. Kevin. J. McLaughlin
Clinical Director: The Vitality Project
As most of you may already know, I am a self-confessed nut lover! The reason for this is quite simple. Nuts taste great; they are a very versatile food and possess many positive health attributes. There are many kinds of nuts which can be consumed and some can be a bit different regarding the individual nutrient content, but you shouldn’t let that stop you from enjoying one of the best foods going!
Nuts are an excellent source of dietary fat. Even though nuts are approximately 80% fat by calories, the fats they contain are considered quite healthy. Nuts contain a lot of fat that’s true and this fact accounts for their great taste but we need to look a little deeper to realize the health benefits. The fat contained in nuts is mostly unsaturated fat and not the harmful saturated type, the consumption of which has been attributed to the increased incidence of cardiovascular disease and stroke. There are two types of fat in nuts which make them quite healthy. Firstly, nuts contain monounsaturated, omega-9 fats and also polyunsaturated omega-3 and omega-6 fats. These types of fats are considered desirable because diets which contain higher amounts of nuts are associated with lower rates of diabetes, cardiovascular disease and the metabolic syndrome or pre-diabetes.
Consuming the fat from nuts decreases blood cholesterol, blood sugar and triglyceride levels. It also decreases blood clotting and the degree of inflammation within your arteries. The regular consumption of nuts is also directly associated with less weight-gain and improved insulin sensitivity. Although nuts are high in fat, they are also high in other nutrients like vitamin-E, selenium, magnesium, copper, protein, bioflavonoids and fibre. Since nuts are very rich and high in fat, you don’t need to eat too much at a time to get the health benefits. I recommend eating 1-1.5 ounces of raw nuts per day as a snack, in a salad, in your muffins or as a garnish.
As nuts go, I really don’t have a personal favorite but I normally use almonds, walnuts or hazelnuts as a welcomed addition to my oatmeal or cottage cheese. As a snack, I prefer to enjoy mixed nuts (walnuts, almonds, brazil, pecans, cashews) or pistachios and macadamias as a rare treat! I am not too partial to peanuts, although I like peanut butter. I eat nuts raw which are dry-roasted without salt.
Almonds contain 1 Gm. of saturated fat to 12 Gm. of unsaturated fat and walnuts contain 1.7Gm.of saturated fat to 18 Gm. of unsaturated fat which is quite an excellent healthy fat ratio. Hazelnuts have a stingy 1.3Gm.of saturated fat to 15.6 Gm. of unsaturated fat which is also very respectable. There is an overwhelming degree of scientific evidence which demonstrates the nutritional value of nuts and how the addition of these small, “nutritional gems” to your diet on a daily basis can have a huge influence upon your health!