Nuts and seeds in moderation are good for your health.
“Adding both nuts and seeds to your diet provides a tasty way to give your body the nutrients it craves.” — Dr. Albert Arteaga
REDLANDS, Calif., Feb. 14, 2024 — Going nuts can be good for your health, providing you with plenty of healthy protein, fiber, and nutrients that your body craves. Howard LeWine, MD, Chief Medical Editor for Harvard Health Publishing, points out that these tasty little treats contain plenty of healthy nutrients.
LeWine notes that “peanuts and pecans contain lots of B vitamins; almonds are rich in calcium and vitamin E; walnuts have lots of folates, vitamin E, and alpha-linolenic acid (ALA, an omega-3 fatty acid). And all nuts have magnesium.”
Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women’s Hospital, says, “In just a handful of nuts, which is about an ounce or a quarter of a cup, you get a lot of bang for the buck. They contain anywhere from 3 to 7 grams of protein per ounce, 1 to 3 grams of fiber, and 160 to 200 calories.”
“Adding both nuts and seeds to your diet provides a tasty way to give your body the nutrients it craves,” said Albert Arteaga, MD, President of LaSalle Medical Associates, one of the Inland Empire’s largest privately owned healthcare organizations.
LaSalle Medical Associates CEO Dr. Albert Arteaga, M.D.
“Many nuts are the seeds of certain fruits, and it turns out that seeds like flaxseeds, chia seeds, sesame seeds, and pumpkin seeds are also very healthy.” Dr. Arteaga adds one cautionary note: “Don’t overdo it. A handful or two a day is fine, but more than that adds calories that aren’t good for your waistline.”
The U.S. Department of Agriculture (USDA) hosts extensive databases packed with nutritional information about nuts and seeds. Among the nutrients that they provide are magnesium to control blood pressure and bone health; potassium for heart and kidney health; zinc—essential for normal growth and development; iron to support the hemoglobin that carries oxygen to your lungs and other body cells; and vitamin C for the immune system, and to help protect against lead exposure.
A healthy diet such as the Mediterranean Diet recommends avoiding saturated fats and taking in unsaturated fats. The USDA Food Composition Database tells us that walnuts supply 16 grams of unsaturated fat versus only 2 grams of saturated fat. For almonds, the ratio is 12.5 to 1, cashews 10 to 2, raw peanuts 11 to 2, chia seeds 7 to 0, and sunflower seeds 12 to 1.5.
“Adding nuts and seeds to your daily diet is both delicious and healthful,” says Dr. Arteaga. “Just be sure that, like all good things, enjoy them in moderation.”
LaSalle Medical Associates, Inc. is one of the largest independent and Latino-owned healthcare companies in Riverside and San Bernardino Counties. The corporate office is in Redlands.
LaSalle is also an Independent Practice Association (IPA) of independently contracted doctors, hospitals, and clinics, delivering high-quality patient care to over 350,000 patients in Fresno, Kings, Los Angeles, Madera, Riverside, San Bernardino and Tulare counties.
The Dameron family 1965 in E. St. Louis, IL. Barbara, Carl T., Crystal (baby), Denise, Carl and Kathleen. “We we integrators,” said Katheleen Dameron.
“When you look at the history of redlining, the history of denying Black people and Native Americans the right to housing, this is a significant step in saying, ‘Yes, we did do wrong,’ and when you do someone wrong, you apologize and you make amends,” Dameron said. “That is the beginning of the healing process.”
(Paris, France). A Chicago suburb recently became the first city in the United States to agree to pay Black residents reparations for slavery and past discriminatory policies and practices.
That decision shows that some communities are beginning to recognize and acknowledge the harm caused by America’s systemic racism, an expert on race relations said.
“It’s a historic decision to do this, and we’re hoping that this is the beginning of people being able to open their minds, open their eyes to what’s happened in the past and the consequences today,” said Kathleen Dameron, an internationally recognized cross-cultural trainer.
The City Council of Evanston, Illinois, recently voted to distribute $400,000 in housing assistance and mortgage relief to eligible Black households. The city will provide $25,000 for down payments on houses or property, home repairs, and interest or late penalties on property in Evanston.
To qualify, residents must either have lived in the city between 1919 and 1969 or be a direct descendant of a black Evanston resident from that time. Those who experienced housing discrimination in Evanston after 1969 are also eligible.
The $400,000 comes from a $10 million reparations fund created in 2019 using tax money from the city’s recreational marijuana program.
“When you look at the history of redlining, the history of denying Black people and Native Americans the right to housing, this is a significant step in saying, ‘Yes, we did do wrong,’ and when you do someone wrong, you apologize and you make amends,” Dameron said. “That is the beginning of the healing process.”
Even though $25,000 is not enough to pay for a house, paying reparations is still important for the city, said Dameron, a Black American now living in Paris.
“It’s not reparations in the sense of, ‘We denied you a house, so we’re going to give you a house now,’ but it is acknowledgement of the damage done, of the impact on the generations of that damage,” Dameron said. “It recognizes and it acknowledges that we did harm consciously, in policy, in law and in practice and we’re seeking to recognize it and to make amends.”
Dameron said that getting national reparations or getting some areas to agree to reparations is still a difficult process.
“One of the problems we have is that there are some people in the United States – and this happens consistently across the United States – they would rather close the swimming pool and have no swimming pool in the community than to have Blacks have access to the swimming pool, so as desegregation started throughout the South, public swimming pools disappeared, public parks disappeared,” she said.
“Some people thought, “I’d rather have nothing than have Back people share in this,” she said.
“That mentality makes it extraordinarily difficult to say, ‘We did you wrong. As human beings, we did not give you a fair environment. We persecuted you. We banned you. We burned your houses down and we killed people.’ ”
So even though Evanston is making amends and recognizing and acknowledging that they caused harm, “that acknowledgement is still difficult for many Americans to make,” Dameron noted.
Dameron is currently leading a series of seminars on “Healing the Collective Trauma of Racism.” In her sessions, she helps participants recognize the difference between interpersonal and institutional racism.
Participants build a feeling of community and energy to create social justice.
To introduce people to her sessions, she is offering a free, self-paced, one-hour course. You can learn more by going to www.KathleenDameron.com
“I understand people’s anger at being told to be less white,” said internationally recognized cross-cultural trainer Kathleen Dameron. “Be less white. What are the qualities?
“I have a lot of empathy for people being told to be less white,” she said. “I know it hurts. As a Black child and as a grown-up, I have been told to be less Black, straighten your hair, dress to look like a nice corporate person. I can understand how being told to be less white hits you in your identity, because I was told be less Black.”
(Paris, France) Americans should not get upset over reports saying Coca-Cola was asking its employees to “be less white” as part of its mandatory diversity training.
“I understand people’s anger at being told to be less white,” said internationally recognized cross-cultural trainer Kathleen Dameron. “Be less white. What are the qualities?
“Be less oppressive. Where’s the problem? Listen more. What’s the problem? Be less defensive. where’s the problem?” she asked. “But people get upset the minute they hear, ‘Be less white,’ because it hits them in their identity. It hurts and they reject it.”
Dameron said it might be more effective to say, “We’re asking you to create a JEDI society, to create Justice, Equality, Dignity and Inclusion.”
The training course at the center of the Coca-Cola backlash was titled “Confronting Racism.” It advised whites to listen more and be less oppressive, less arrogant, less certain, less defensive and less ignorant,” according to the New York Post.
Coca-Cola denies that it was part of their required training.
“That’s not the point,” said Dameron, who has more than 30 years’ experience training American, European and Asian executives worldwide but is not involved in the disputed training.
“Coca-Cola should have said, ‘We are committed to a fair, equal workplace environment,’” she explained. “It’s not corporate training that makes workplaces fair. It’s offering equal pay and equal opportunities for hiring and advancement regardless of race or gender. That’s how you change.”
Dameron understands why the issue triggered some people’s emotions.
The Dameron family 1965 in E. St. Louis, IL. Barbara, Carl T., Crystal (baby), Denise, Carl and Kathleen. “We we integrators”
“I have a lot of empathy for people being told to be less white,” she said. “I know it hurts. As a Black child and as a grown-up, I have been told to be less Black, straighten your hair, dress to look like a nice corporate person. I can understand how being told to be less white hits you in your identity, because I was told be less Black.”
Dameron is currently leading a series of seminars on “Healing the Collective Trauma of Racism.” In her sessions, she helps participants recognize the difference between interpersonal and institutional racism and build a feeling of community and energy.
To introduce people to her sessions, she is offering a free, self-paced, one-hour course. You can learn more by going to www.KathleenDameron.com
