Pine Nuts are healthy because they are rich in heart-friendly fatty acids, that keep your circulation healthy. The seeds are full of protein, which makes you feel full, liquid regulating potassium and iron, which helps your body produce red blood cells. You also get plenty of immune defense strengthening vitamin-E.

Tips: Use the nuts as a healthy topping on your salads.
The seeds get rancid easily, so only buy small amounts.

Energy per 100 grams: 600 kcal
Protein: 24 grams
Fat: 50.7 grams
Carbohydrate: 14.2 grams

Today’s Recipe

Serves 4 people

Pasta and Good Sauce

Ingredients:

* 1 can of tomato sauce (or your homemade)

* 1 clove of garlic, chopped

* 1 green/yellow pepper

* some watercress

* 2 cups of ground pork or chicken

* some toasted pine nuts

* a bunch of basil

* some olive oil

* salt, pepper

Directions:

1. Fry the garlic in oil until fragrant.

2. Add pork/chicken, salt and pepper.

3. When the meat is fully cooked, add tomato sauce and Basil.

4. Cover and cook for 3-5 minutes.

5. Add pepper and watercress. Allow to cook for another 3 minutes.

6. Serve the sauce on top of whole grain pasta and sprinkle pine nuts on top.

On a side note: Pine nuts are know for their aphrodisiac properties.

Exercise of the Day:

Today we’ll start on walking exercises. You have already learned many of these exercises, but today you are going to learn to do them whilst walking along. The advantage of doing the exercises whilst walking is that you make your heart and lungs work harder.

Stomach clinch:

As you are walking along, anywhere, simply tighten your stomach muscles and hold them tight for twenty paces. Rest for ten paces then repeat.

Build up, over a period of a month or so, to doing this exercise for 100 paces.

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