A Guide to Nuts and Nut Nutrition > Great Nut Infographic

If you are wondering which nuts are the best for you, here is an awesome nut infographic that presents information about nut nutritional value and nut nutrition in general.  Please note that the nut infographic is from the NutriBullet Blog.

As you can see from this infographic, the healthiest nuts providing the most nutrients, minerals, vitamins and fats are ALMONDS and PISTACHIOS.  In terms of nut nutritional value, they are followed closely by CASHEWS and PEANUTS.

Of course, the nut nutrition is based on unsalted and non-roasted nuts only.  Nuts are the best when eaten raw.

As mentioned above, this is THE ULTIMATE GUIDE TO NUTS.  Almonds, cashews and hazelnuts are the best.


According to this NutriBullet nut infographic (which is awesome by the way), almost every type of nut packs a nutritional punch.  Considered a ‘superfood’, nut nutrition is amazing and fits in most diets including gluten free and vegan/vegetarian diets.  According to the information in this nut infographic on nut nutritional value, here is the breakdown of pieces of nuts per ounce, fat content, protein and fiber as well as overall calories.  Again, the serving size is 1 ounce of roasted, non salted nuts.  You will be amazed at the different types of nut nutritional values.

Almonds Nutritional Value (or Almond Nuts)

Considered to be one of the top 3 nuts in terms of nutritional value and calories, almond nuts are known to help with weight loss, reducing body fat content and even lowering blood pressure when combined with a low calorie diet.  Often considered as one of the most nutritionally dense nut, almonds offer the most overall nutrients per calorie and per ounce when it comes to nut nutrition as depicted in the nut infograph above.  Other benefits of almond nuts is that they may also help in lowering cholesterol, an increasing problem in Western style diets.  Here is the breakdown of almond nutritional value:

  • Number of Nuts per Ounce = 23
  • Fat (total) = 14 grams
  • Fat (unsaturated) = 13 grams
  • Fat (saturated) = 1 gram
  • Protein = 6 grams
  • Fiber = 3.5 grams
  • Calories: 163

Almonds are a great source of calcium, iron, fiber, vitamin E, riboflavin, magnesium, phosphorous and manganese.

Almonds are the second ‘healthiest’ nut when it comes to nut nutrition after pistachios (surprisingly to most people!).  Almonds are very high in protein and fiber and have low levels of unsaturated and saturated fats.

Brazil Nuts Nutritional Value

Brazil nuts are high in selenium as well as vitamin E.  Both of these elements assist in helping the body fight off free radicals which causes damaged cells and sickness.  In addition, the fiber in Brazil Nuts keeps the digestive system running smoothly and keeps he heart healthy.  The Brazil Nut nutrition is also very good and features an extra energy booster in the form of magnesium.  Here is the breakdown of the Brazil Nut nutritional value according to the nut infograph above:

  • Number of Nuts per Ounce = 7
  • Fat (total) = 21 grams
  • Fat (unsaturated) = 16.5 grams
  • Fat (saturated) = 4.5 grams
  • Protein = 4 grams
  • Fiber = 2 grams
  • Calories: 205

Brazil Nuts are a good source of selenium, vitamin E, fiber, magnesium, thiamine, phosphorous and copper.

Although Brazil Nuts rank poorly when it comes to number of calories in a single serving in addition to having high amounts of both unsaturated and saturated fats, this type of nut still has some essentials including selenium and vitamin E which other nuts are lacking.

Cashews Nutritional Value (or Cashew Nut)

Some of the best cashew benefits include phosphorous and iron.  Phosphorous is essential for building strong bones and teeth while iron is essential in keeping healthy skin, hair and nails.  The cashew nutritional value is exceptionally high when it comes to the amount of digestible magnesium which is used in building essential proteins and in keeping overall energy high.  Here is the cashew nutritional breakdown:

  • Number of Nuts per Ounce = 19
  • Fat (total) = 13 grams
  • Fat (unsaturated) = 10.5 grams
  • Fat (saturated) = 2.5 grams
  • Protein = 4.5 grams
  • Fiber = 1 gram
  • Calories: 163

Cashews are a great source of magnesium, phosphorous, copper, iron as well as protein.

Cashews come in 3rd place when it comes to nut nutritional value with low calorie count, high protein and low levels of fats.  However, it also has a lower level of fiber compared with other top performing nuts.

Hazelnuts Nutritional Value

Hazelnuts may have some fewer minerals and elements when it comes to nut nutrition, but it certainly contains many benefits nonetheless.  Firstly, hazelnuts may prevent the premature aging process and both cell and tissue degradation.  In addition, hazelnuts are known to help produce good amouns of healthy red and white blood cells, which is critical for a healthy circulatory system.  The breakdown of the hazelnut nutritional value is as follows:

  • Number of Nuts per Ounce = 20
  • Fat (total) = 17 grams
  • Fat (unsaturated) = 16 grams
  • Fat (saturated) = 1 gram
  • Protein = 4 grams
  • Fiber = 2.5 grams
  • Calories: 178

Hazelnuts contain healthy amounts of magnesium, copper, manganese, phosphorous, vitamin E, selenium and fiber.

Hazelnuts are very healthy and were in the middle range of all nut nutrition for 4 of the 5 factors above.  They also had the lowest amounts of saturated fats, which is good.

Macadamia Nuts Nutritional Value

Macadamia nuts have great nutritional value too.  Firstly, they are a great source of mono-unsaturated fats that help lower cholesterol and reduce the risk of heart disease.  Secondly, macadamia nutrients include magnesium and potassium which help in normal body functioning including heart function and muscle building).  They also assist in boosting energy levels.  Here is the breakdown of the macadamia nut nutrition:

  • Number of Nuts per Ounce = 11
  • Fat (total) = 22 grams
  • Fat (unsaturated) = 21 grams
  • Fat (saturated) = 1 gram
  • Protein = 2 grams
  • Fiber = 2 grams
  • Calories: 204

Macadamia Nuts are a great source of magnesium, thiamin, potassium as well as manganese.

Macadamia Nuts scored poorly in just about everything except for fiber (where it placed in the middle).  Not the healthiest of nuts, but contains some trace minerals that the body needs.

Peanuts Nutritional Value

We’ve included the Peanut in the nut infographic, although peanuts are not really considered nuts.  They are actually legumes!  However, peanut nutritional value should not be frowned upon as peanuts have lots of nutrients.  The peanut helps maintain healthy skin, muscles and hair in addition to having potassium which helps regulate the body’s water levels and metabolism.  In addition, the peanut nutritional value also helps prevents muscle cramping (great when working out).  Here is the breakdown of the peanuts nutrition:

  • Number of Nuts per Ounce = 28
  • Fat (total) = 14 grams
  • Fat (unsaturated) = 12 grams
  • Fat (saturated) = 2 grams
  • Protein = 6.5 grams
  • Fiber = 2.5 grams
  • Calories: 166

Peanuts are a good source of protein, niacin, vitamin E, folate, magnesium, phosphorous, manganese and copper.

Although not technically classified as a ‘nut’, the peanut comes in 4th place when ranked against real nuts for calories, fiber, protein and fat content.  In other words, keep eating peanuts.

Pecans Nutritional Value (or Pecan Nuts)

Pecan nutrition includes helping lower blood cholesterol levels by keeping the arteries clear and acting as a circulatory assistor.  In addition, pecan nuts help guard against infections and may even help protect against cancer (many studies are being done right now).  The pecan nutritional value is as follows:

  • Number of Nuts per Ounce = 19 halves
  • Fat (total) = 21 grams
  • Fat (unsaturated) = 10 grams
  • Fat (saturated) = 2 grams
  • Protein = 3 grams
  • Fiber = 3 grams
  • Calories: 199

Pecans are a rich source of fiber, magnesium, phosphorous, copper, zinc and manganese.

Pecans scored poorly in 3 of the 5 nut nutritional breakdowns including calories (almost 200 calories per serving), unsaturated fats (worst of all the nuts) and protein (scored second last).  However, it ranked in the middle for saturated fats and highly when it comes to fiber content.

Pine Nuts Nutritional Value

Pine nuts are known to sharpen vision and boost the immune system, helping the body combat infections and diseases.  In addition, the high levels of mono-unsaturated fats help boost a healthy heart.  Many people confuse pine nuts as seeds, but they are definitely nuts!  Here is a breakdown of the pine nut nutrition:

  • Number of Nuts per Ounce = 160
  • Fat (total) = 19 grams
  • Fat (unsaturated) = 17.5 grams
  • Fat (saturated) = 1.5 grams
  • Protein = 4 grams
  • Fiber = 1 gram
  • Calories: 188

Pine Nuts are a great source of manganese, vitamin E, copper, zinc, potassium, phosphorous, vitamin K and magnesium.

Also ranking lower on the nut nutrition chart are pine nuts.  Although low in calories, the pine nuts are high in saturated and unsaturated fats and low in both protein and fiber.  However, it does contain essential elements in copper and zinc in addition to a healthy dose of vitamins E and K.

Pistachios Nutritional Value (or Pistachio Nut)

One of the unique and awesome features of pistachio nutrition is that they are completely cholesterol free!  In addition, the pistachio nut is very high in mono-unsaturated fats which again helps your heart.  Other elements in the pistachio nutritional value includes B vitamins, magnesium as well as copper which are essential in strengthening the immune system to combat diseases and infections.  The pistachio nutritional breakdown is as follows:

  • Number of Nuts per Ounce = 49
  • Fat (total) = 13 grams
  • Fat (unsaturated) = 11 grams
  • Fat (saturated) = 2 grams
  • Protein = 6 grams
  • Fiber = 3 gram
  • Calories: 161

Pistachios have a good source of fiber, thiamine, vitamin B6, phosphorous, copper and even manganese.

Pistachios are the best bang for your buck when it comes to nut nutrition.  Having the lowest calorie count, pistachios also have high content of fiber and protein while having low unsaturated and saturated fats.

Walnuts Nutritional Value

Last but not least are walnuts.  Some benefits and nutritional value of the walnut includes the high levels of mono-unsaturated fats as well as omega-3 fatty acids.  Both help in preventing heart disease.  In addition, omega-3 fatty acids in walnut nutrition help prevent both depression as well as arthritis, giving walnuts a vast range of benefits.  Here is the breakdown of the walnut nutrition:

  • Number of Nuts per Ounce = 14 halves
  • Fat (total) = 17 grams
  • Fat (unsaturated) = 16 grams
  • Fat (saturated) = 1 gram
  • Protein = 7 grams
  • Fiber = 2 gram
  • Calories: 173

Walnuts are high in protein vitamin B6, magnesium, phosphorous, copper, manganese and selenium.

Walnuts come in the middle range of nut nutrition. It’s got great stuff and not so great stuff.  On the good side are low calories, most protein for a single serving and very low saturated fats.  However, it also ranks in the middle of nut nutrition when it comes to unsaturated fats and fiber.

Misinformation and Confusion Surrounding Nuts and Fat Content

As well, according to the NutriBullet Blog nut infographic, nut nutrition is always at the forefront of fat discussions.  Although nuts are high in fat, one must understand the difference between unsaturated (or mono-unsaturated) fats and saturated fats in your diet.  The unsaturated fats (which occur in much higher levels in nut nutrition as depicted in the nut infographic) are actually good for us in moderation.  The unsaturated fats in nuts can help us moderate cholesterol levels and decrease the risk of heart disease and heart attacks.  On the other hand, saturated fats, which are fats that are mainly found in animal based and processed foods, can raise cholesterol levels and increase the risk of heart disease.

The general rule when it comes to eating fat (and in nut nutrition), is that most healthy adults should consume anywhere between 20 to 30 per cent of their daily calories from fats.  This is equal to roughly 44 to 78 grams of fat per day.  However, doctors and nutritionists advise that no more than 10 per cent of the total daily calories comes from saturated fats.  That is equal to only 22 grams.

Kale Chips – The Perfect Snack Before Bedtime or Anytime!

Kale Chips > The BEST Bedtime Snack? We think so…

Are you looking for that perfect snack that will fill you up, help you sleep and nourish your body at the same time?  Look no further than kale chips!

First of all, here’s some background information about kale.  Kale is a green or purple vegetable that is similar to cabbage and spring/collard greens. There are many types of kale that are classified into different kale families depending on their leaf type.

Learn more about types of kale

There are 5 main types of kale, all of which have great nutritional value. Here are the kale types: 1. Curly Leaved kale (also called Scots Kale) 2. Plain Leaved kale 3. Rape Kale 4. Leaf and Spear Kale (this is actually a naturally crossed curly leaved and plain leaved kale) 5. Cavolo Nero (also called Dinosaur Kale, Black Cabbage, Tuscan Kale or Tuscan Cabbate) The Curly Leaved and Dinosaur Kale types are most often found in grocery stores.

Kale is packed full of nutrition and is often called a ‘superfood‘.

Learn more about kale as a 'superfood'

All types of kale are calcium rich and very high in beta carotene, vitamin K and vitamin C, making them one of the world’s best superfoods. Kale is a source of two carotenoids, lutein and zeaxanthin. In addition kale contains sulforaphane, a chemical with potent anti-cancer properties. Kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells. Kale has been found to contain a group of resins known as bile acid sequestrants, which have been shown to lower cholesterol and decrease absorption of dietary fat. The USDA full report on kale’s nutritional value is located here: http://ndb.nal.usda.gov/ndb/foods/show/2969?qlookup=11234&format=Full&max=25&man=&lfacet=&new=1

All forms of kale can be easily prepared, whether eaten raw (within a salad) or juiced or boiled or cooked.

One of our favourite ways to prepare curly-leaf or dinosaur kale is by making them into kale chips.  It’s fun, easy, quick and tastes really great!  Kale chips are also an ideal snack for the entire family.  Below is our kale chips recipe that will take you less than 20 minutes!



Kale Chips Recipe > An easy kale chips recipe for you to follow…

Recipe makes 1 serving (great for up to 2 people) and will take roughly 20 to 25 minutes to prepare.  Here are the ingredients for the kale chips recipe:

  • 5 large leaves of Curly Leaved or Dinosaur Kale (about 1 bunch)
  • 1 tsp coconut oil
  • sea salt

The kale chips recipe method is:

  • Wash and tear the kale into chip sized pieces
  • Drain water off the kale pieces
  • Melt the coconut oil
  • Toss the kale in the coconut oil
  • Put the kale onto a baking sheet
  • Sprinkle sea salt onto kale
  • Roast at 350F for about 15 minutes

Keys to the kale chip recipe:

  1. The kale will shrink, so make sure your pieces are not too small
  2. Don’t drench the kale in the coconut oil … just toss it
  3. Sea salt is not necessary, but gives the chips a great flavour
  4. Roasting time depends on your oven so take the kale chips out when crispy
  5. Once crispy, take the kale chips out and put onto paper towel to soak up excess oil

For those who have troubles falling asleep, kale chips are the perfect bedtime snack as they help kick-start the production of your sleep hormones!

FITNESS > Single Arm Floor Press > Chest & Triceps Workout

Sick and tired of your regular chest workout?  Do you fall into the bench press syndrome?  Cable exercises and push-ups not working anymore?

Here’s a new and improved workout for your chest and triceps (called the Single Arm Floor Press) that not only work out both of these muscle groups, but can also be used for: muscle toning, muscle building and core training.

In other words, it’s a 3 in 1 exercise that allows you to change your routine and blast your muscles.


* picture from Men’s Fitness | Photography by: D Snipes


Single-Arm Floor Press (shown above)


Muscles shocked: chest, triceps, core

Sets: 3 to 4

Reps: 10 to 12 per arm

Rest period: 30 to 45 seconds

How to:

Hold a dumbbell in one hand as you lie on your back on the floor or mat.  Then, you should tuck your elbow to your side and turn your palm so it faces inward (may feel a bit awkward at first).  Make sure that your triceps are resting on the floor. Lastly, press the weight over your chest, and return to the first position.  Repeat until you’ve completed the reps.

Tips for the Single Arm Floor Press

Make sure that you have the positioning correct (see above for ‘how to’). When laying on the floor, make sure that your back is comfortably pressed against the floor. When pressing the weight over your chest, do it in a fluid and slow manner. Each rep should take at least 2 seconds for the press and 2 seconds to return back to the original position (4 sec reps). Try to keep all other body parts stationary.

NutriBullet = The Superfood Nutrition Extractor | Our Recommendation

Ok, we’ve all seen the commercials for the NutriBullet, a new and improved MagicBullet, that apparently allows you to juice and blend just about everything.  I must admit… I’ve had my doubts about this machine since the get go, so I decided to purchase one in November 2012 to try it.

THE VERDICT > The NutriBullet Superfood Nutrition Extractor is simply UNBELIEVABLE.


The NutriBullethas literally changed my life.  It is an amazing and affordable appliance that allows anyone to EXTRACT the best of every food out there, without any waste.  The catch phrase for the NutriBullet is “Don’t Juice It. Don’t Blend It. Extract It!”

Unlike a juicer, The NutriBullet Superfood Nutrition Extractor actually blends and extracts EVERYTHING.  There is no separation of the liquid from the solids (pulp) and therefore, you can drink the best of both worlds.  You don’t waste anything and you retain all the nutrients of the food.

So how does the NutriBullet work?

The NutriBullet motor is very powerful.  The 600 watt motor rivals the best blenders and is significantly more powerful than the original MagicBullet (built for different purposes of course!).  Add to it the all-new NutriBullet Extractor Blade, and anyone can juice, blend and extract all types of vegetables, fruit, solid foods, nuts and liquids.  The NutriBullet also has a exclusive cyclonic action that is efficient and fast, allowing you to prepare a drink in less than 5 minutes!  The NutriBullet Superfood Nutrition Extractor busts open seeds, cracks through stems and even sheds tough skin, so preparing your ingredients is quick and easy.

Transform ordinary food into superfood and add years to your life!

And did you know?

The NutriBullet is very affordable and clocks in at less than $120 USD! In addition, you can get shipping for FREE! There is also a 30 day risk free money back guarantee. This is an amazing offer for a life changing machine!

You can find more information about The NutriBullet Superfood Nutrition Extractor online at: www.nutribullet.com


My Story

My name is Mike and I’m vegan.

I must admit that even a year ago, the words ‘vegan’ or ‘vegetarian’ or ‘gluten-free’ or ‘nutrition’ were so foreign to me.  They were words that I didn’t understand, didn’t want to understand and couldn’t understand … mostly because I was brainwashed and addicted to eating processed foods and more so, because I was too lazy to become ‘aware’ of what was healthy versus what was detrimental to my health.  I was too scared to venture out of my eating routine that I was paralyzed by change.

I’ve been playing sports and exercising since I was in high school.  Hockey, tennis, snowboarding were some of my biggest interests and weight training and core/stability exercises became an obsession.

I looked physically fit, but mentally and physiologically, I was not.

Click here to learn more

Being physically fit doesn’t mean you’re healthy. I was the perfect body weight for my height. I had less than 6% body fat. I was lifting heavier weights then some athletes and a lot more weight than people in my size group. I was physically at the top of my game. I was physically fit. HOWEVER, I was not mentally or physiologically fit whatsoever. I may have looked healthy, but I was slowly eating and drinking my way to an unhealthy future.

I ate fast food at least 4 to 5 times a week (McDonald’s and Panago were my favourite), loved sugar and chocolate and even had a severe anti-vegetable mindset.  I never touched salads and didn’t finish vegetables on my plate.  To me, they were bland, mushy, dirty and hard to look at.  I convinced myself that they were unhealthy for me, and so I continued eating just protein, carbohydrates and the occasional fruit for many years.

In 2012, I went through several health complications and became sick often.  I felt lethargic and depressed all the time.  I couldn’t sleep and fell into a routine of popping caffeine in the morning to wake-up and taking afternoon naps because I couldn’t keep my eyes open during the day.

In addition, I found out that I have a long family history of heart disease, cancer, high blood pressure and high cholesterol.  Part of it is genetic … but I also found out that much of it had to do with our diet.

I knew something had to change so I started out by watching several food documentaries including: Hungry for Change, Fat, Sick and Nearly Dead & Forks over Knives.

There were life-changing.

Click here to learn more

I’ve had 3 life changing moments. The first was when I bucked the family tradition of going through medicine to start my own business. The second was when I learned about positive cash flow and investing (which was when I started another business for JV property investments). The third life changing moment was when I decided to be AWARE of the food that I consume and to follow a clean eating diet.

I finally took action and turned vegan.

I educated myself about nutrition, diet and health.  I watched more food documentaries and films and I learned more about how many health issues are directly linked to what we eat.  In many cases, ‘we are what we eat’ … and that is true!

The act of eating and drinking take 2 conscious decisions.  The first decision is what foods to buy.  The second decision is to physically feed ourselves with that food.  These are 2 very conscious decisions that we need to make every time we nourish yourself.  Unfortunately, most people have left these decisions to marketers and big companies to determine what goes in our body.  To me, that is just pure laziness.  Since turning vegan, I consciously make the effort to buy healthy raw products and to consciously prepare these nutritional foods in a healthy manner.

The words ‘vegan’ and ‘vegetarian’ and ‘gluten-free’ are no longer scary words.  I’ve completely embraced the lifestyle and the commitment required to be vegan.  There are many myths about these diets and nutrition in general and I’ve come to realize that you need to do your own research and self-educate.  It’s still a learning process but I feel that I have the building blocks to improve even more.

I woke up one morning and told myself … wow … I’m actually a vegan.

Click here to learn more

The word ‘vegan’ has such a negative connotation because of so much misinformation and myths surrounding this type of lifestyle. I know first hand, because I was one of those people who thought all vegans were unhealthy, skinny, and dying a slow death. On the contrary, vegans are healthy and happy and do their part in saving the planet.

I was determined to transform my life overnight … and I’m happy to say that I’ve never looked back.  I feel healthier both physically and mentally and I want to inspire other people to educate themselves on the most important thing in life: our health.

I’m AWARE now.

Click here to learn more

For me, being AWARE doesn’t just mean knowing the facts or educating myself. Being AWARE means TAKING RESPONSIBILITY and TAKING ACTION on things that I’ve learned. This holds true in every facet of my life.