**From the Nutrition Action Health Letter

I found this article and really liked it and wanted to share (espeically to those who run long distance):

http://www.active.com/nutrition/Articles/Easy_Energy.htm?act=EMC-Active&Vehicle=Running&Date=2_25_09&Edition=2&Sections=Articles&Creative=Easy_Energy&TextName=More&ArtText=Txt&Placement=3&Dy=Thu

Here are a few key points that I thought were important:

- re-fueled with orange slices, LifeSavers, and Fig Newtons (I recommend whole wheat fig newtons)

-recommends snacks that are as close to whole foods as possible

- avoid ingredients such as partially hydrogenated oils, high fructose corn syrup, and artificial dyes

- “Sucking on hard candy during a long run or marathon can be a nice alternative to energy gels”

- suggests adding one half cup of orange juice (which contains the electrolyte potassium) and a pinch of salt (sodium) to four cups of water

This blog post was requested by a very good friend of mine. Her new favorite nut is the pistachio nut.

A lot of people don’t eat enough nuts in their diet. Many think they are high in calories and fat, but don’t let that stop you from eating them. They are a great source of healthy fat (mono and poly saturated fat) and a great source of protein.  They are also known to be high in magnesium, phosphorus and potassium.  Potassium is known to regulate muscle contractions, transmission of nerve impulses and assist in maintaining healthy blood presume levels. Potassium can also be found in bananas and oranges.  Pistachios are also a fairly good source for vitamin B6. Vitamin B6 is important because it helps brain function and is known to help the body to convert protein into energy. Recommendation for vitamin B6 is 1.6 mg for women and 2 mg for men a day.

The down side to pistachios is that they are super high in sodium. The right amount of sodium can be  healthy especially for those of us who exercise and need to replace the salt that is lost through sweating.  If you don’t work out often or are watching your sodium intake try looking for the pistachios that are unsalted. They still offer all the great health benefits.

I found this website that has some more interesting facts and health benefits about pistachios. I encourage you to check it out:  http://www.pistachiohealth.com

Merry Christmas! I will keep this short so you can get back to opening presents!

5 Healthy Holiday Foods

Yams are high in vitamin C, dietary fiber, vitamin B6, potassium, and manganese; while being low in saturated fat and sodium

Green beans are an excellent source of vitamin K, vitamin C, manganese, vitamin A, dietary fiber, potassium, folate, and iron

Nuts are the best plant source of protein not to mention they are rich in fiber, phytonutrients and antioxidants like as vitamin E and selenium

Whole Grains (stone ground wheat, oats, brown rice) are a good source of B vitamins, vitamin E, magnesium, iron and fiber

Homemade Mulled Apple Cider is high in antioxidants, but be careful, you are better off eating an apple than drinking many cups of apple cider since apple cider is concentrated