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Nourishing Health from the Inside Out.

At Circulating Health, we believe in the healing power of a whole food and mostly plant based diet. This space is your guide to using food to heal and thrive. 

Eat Well. Feel Good!  

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Nutritional Tip: Add Walnuts to Everything!

Eat a walnut

We’re crazy about walnuts and we have good reason to be.  The following is a quick summary straight from How Not to Die by Michael Greger, MD:

Walnuts are the single most powerful nut for cardiovascular protection and longevity. Dr. Greger highlights two landmark studies:

  1. Eating just a handful of walnuts a day (about 1 ounce) dramatically improves endothelial function within hours of consumption — better than almost any other food tested.
  2. In the massive Nurses’ Health Study and other cohorts, people who ate nuts (especially walnuts) at least 5 times a week had up to a 50% lower risk of fatal heart attack and lived significantly longer than non-nut eaters.

Walnuts stand out because they have the highest plant-based omega-3 (ALA) content, the richest source of antioxidant polyphenols among nuts, have the unique ability to reduce LDL oxidation and inflammation and are proven to improve artery flexibility and reduce blood pressure.

Greger’s bottom line: “If you’re only going to add one thing to your diet to live longer, make it walnuts.” 

Recommended Books for Food Healing

  • The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss, and Long-Term Health by T. Colin Campbell, PhD

  • Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss by Joel Fuhrman, M.D

  • How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease  by Michael Greger, M.D

  • In Defense of Food: An Eater’s Manifesto by Michael Pollan

  • The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest by Dan Buettner

  • Stolen Harvest: The Hijacking of the Global Food Supply by Vandana Shiva

  • The RECODE Protocol (also known as the Bredesen Protocol) by Dr. Dale Bredesen

  • The Cheese Trap: How Breaking a Surprising Addiction Will Help You Lose Weight, Gain Energy, and Get Healthy by Neal D. Barnard

  • How to Eat: All Your Food and Diet Questions Answered by David L. Katz, MD

  • Undo It!: How Simple Lifestyle Changes Can Reverse Most Chronic Diseases by Dean Ornish, M.D

  • Diet for a New America: How Your Food Choices Affect Your Health, Happiness, and the Future of Life on Earth by John Robbins

  • The Alzheimer’s Solution: A Breakthrough Program to Prevent and Reverse the Symptoms of Cognitive Decline at Every Age by Drs. Dean Sherzai and Ayesha Sherzai