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If you're trying to have a baby, or thinking about starting a family in a few years, you may want to start taking notes.

According to new research, your man should be chowing down on nuts (sorry boys) as they increase his sperm count. 

Researchers took 119 healthy males between the age of 18 and 35 and gave one group a portion of nuts whilst the other continued to eat as normal.

They found a 16 percent increase in sperm count from those who had the nuts.

Their sperm vitality also rose by 4 percent, sperm motility by 6 percent and sperm morphology by 1 percent.

The study was run in the Human Nutrition Unit of the Rovira i Virgili University in Spain, by lead author Dr Albert Salas-Huetos. 

Dr Albert says they embarked on the study in response to "pollution, smoking, and trends toward a western-style diet," which is impacting the quality and quantity of human sperm.

The results also concluded that those who ate nuts had a “significant” fall in sperm DNA fragmentation, which is crucial for successful fertilisation and normal embryo development.

Before you run out and stock up on the nuts and force-feed them to your partner, the author said more investigations need to take place before they can solidly conclude the benefits of the nuts when baby-making. 

“We can't yet say that based solely on the results of this study,” says Salas-Huetos.

During the 14-week study the men ate 60 grams of mixed almonds, hazelnuts and walnuts. 

Dr Albert did say that if you want to try for a baby, evidence points to a healthy diet aiding your chances of conception.

“But evidence is accumulating in the literature that healthy lifestyle changes such as following a healthy dietary pattern might help conception – and of course, nuts are a key component of a Mediterranean healthy diet," he said.

It's never too early to get his swimmers fighting fit!

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Have you ever looked at the back of a packet of nuts and thought is it really necessary to state that the product does indeed contain nuts?  Well apparently it’s super important to acknowledge the obvious as not doing so can land retailers in a very award situation.

German retail giant Lidl is taking its own brand of fruit yoghurts and honey peanuts off its shelves because it forgot to state that the products may contain milk and nuts on the products’ packaging.

According to the Irish Independent, Lidl Ireland has released a statement saying: “Lidl Ireland is withdrawing the above batch of Alesto Cacahuetes/Amendoim, as the label and ingredients list are not in English.”

“The product contains peanuts and may also contain other nuts. This batch may be a risk to consumers who are allergic to or intolerant of peanut or its constituents.”

The Telegraph has also reported that the company is recalling its Milbona Fruit Yoghurts in the UK because yoghurt does indeed contain milk, but again the product packaging does not state that fact.

So if you are allergic to milk or nuts be sure to check if your yoghurts and peanuts contain those ingredients before consuming them.

 

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Sometimes we just can't let go of our favourite food (no matter how unhealthy it is). But if you want to mix up your meals a bit, these healthy swaps are an easy substitute to get your diet right on track.

Just try these five delicious dishes for a new superfood spin:

Swap rice for cauliflower

Yes, we might have hated cauliflower as kids, but it really isn't that bad. By just adding a little lime, coriander, salt and pepper, you are turning this vegetable into a gorgeous substitute for rice.

Whether you don't have a spare half hour to make the grain or you're just craving a lighter alternative, cauliflower is the way to go. 

 

Swap pasta for courgette

Pasta is something we could eat everyday for the rest of our lives, but it can still sit a little heavy. 

Every so often a tasty vegetable substitute is a great alternative – and a courgette is that vegetable. Tear off strips with a potato peeler or buy yourself a cool spiral slicer to make trendy courgetti. 

 

Swap white potato for sweet potato

Some people assume sweet potato is the boring cousin of our beloved spud, but with a little chopping, some oil and some baking, the sweet potato turns into a delicious bowl of crispiness. 

It's also sweeter and more nutritious than your average chips. 

 

Swap mayonnaise for Greek yoghurt

Mayo is something we all love to have in our sandwiches, even if we don't know it's there. 

Sometimes it can get a little boring so if you want a change-up opt for some Greek yoghurt. We know it might sound odd, but trust us, by just adding some herbs, lemon juice and a bit of seasoning, you might never go back to mayo. 

 

Swap croutons for nuts

We're forever being reminded of the health benefits of nuts but unless they're wrapped in Cadbury's chocolate and presented to us in bar form, we rarely eat enough of them. 

One way around this is chopping them up and putting them into your salad. It's much healthier and way tastier than oily, starchy croutons. 

 

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It's no secret that you are what you eat — but did you know you might feel what you eat, too?

A September 2015 study published in BMC Medicine is just one of many to find a link between food and mental health.

After looking at the eating habits of more than 15,000 people for 10 years, researchers found that people who ate a lot of fruits, veggies, nuts and fish had a lower risk of depression. 

Salmon

A major nutritional deficiency of people with depression is in omega-3 fats, which help decrease inflammation and improve mood regulation. Eating salmon will set you up perfectly to combat any mood swings.

 

Tomatoes

Researchers found that their is a relationship between symptoms of depression and eating tomatoes and tomato-based products. The results show that participants who regularly consumed tomatoes had nearly half the odds of depression as those who didn't have a consistent tomato-fix. 

 

Chickpeas

The biggest micronutrient deficiency in depression are the B vitamins, especially vitamin B-6, which regulates the metabolism and breakdown of all neurotransmitters. Chomping on chickpeas can change all that.

 

Whole Grains

Researchers from the American Journal of Clinical Nutrition linked higher fibre intake with lower depression rates, while refined grains (white bread) were associated with higher rates of depression.

 

Nuts and Seeds

Nuts may be the perfect superfood, since they're a triple threat for depression: high in protein and amino acids, healthy fats like omega-3 and tryptophan, the brain-soothing chemical that builds serotonin levels, which make you happier. 

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The cold weather has hit us! Sob. 

Unfortunately, it's only going to get colder as the days and months go on. 

But one surefire way to make those chilly mornings SO much better is to have a pumpkin scone with a lovely cup of tea. 

Here we have not one but TWO recipes (one is vegan!) for mouth-watering morning scones: 

Vegan Pumpkin Pecan Scones with Maple Glaze

Ingredients: 

  • 1 cup raw pecans
  • 2 cups white flour
  • 1 tablespoon baking powder
  • 1/4 cup brown sugar
  • 1 teaspoon cinnamon
  • 1/2 teaspoon ginger
  • 1/2 teaspoon salt
  • 1/3 cup coconut oil
  • 3/4 cup pumpkin puree
  • 1/4 cup milk
  • 1/2 teaspoon vanilla extract

1. Preheat oven to 220*C. Place nuts on a baking tray lined with baking paper. Toast the nuts until fragrant (about 3 minutes). Chop nuts into very fine pieces.

2. Combine the flour, 3/4 of the chopped nuts, baking powder, sugar and salt in a bowl and whisk together. 

3. Use a fork to cut the coconut oil into the dry ingredients. 

4. Stir in pumpkin puree, milk and vanilla extract. You can use your hands to knead everything together.

5. Form dough into a circle that's about two centimetres all around and then cut into eight even pieces.

6. Separate slices and place on baking tray. Bake for 15-20 minutes until golden brown. 

7. While the scones are baking, get one cup of icing sugar, melted coconut oil, 1/2 teaspoon of vanilla  and 1/4 cup of maple syrup; whisk together until smooth and creamy. Drizzle the glaze generously over the scones when done, then sprinkle the remaining chopped nuts on top!

 

Pumpkin Chocolate Chip Cookie Scones

Ingredients:

  • 3 tablespoons buttermilk
  • 1 egg
  • 1 teaspoon of vanilla extract
  • 1/2 cup canned pumpkin
  • 2 cups flour
  • 1/4 cocoa powder
  • 1/2 cup white sugar
  • 1 tablespoon baking powder
  • 1 teaspoon cinnamon
  • 1/3 cup butter
  • 1/2 cup of chocolate chips

1. Preheat oven to 190*C. Line with baking paper and set aside.

2. Mix together buttermilk, egg, pumpkin and vanilla in a large bowl.

3. In separate bowl, combine flour, cocoa powder, sugar, baking powder and cinnamon.

4. Cut the butter into small cubes and cut it into the dry mixture until it becomes crumby. Stir in the chocolate chips.

5. Add the dry to the wet ingredients, stirring until a thick dough is formed, then knead together.

6. Shape the dough into a circle (or create mini circles) and cut into even wedges. Brush a bit of buttermilk over the top. 

7. Bake for 20-25 minutes.

8. While scones are baking you can make a pumpkin glaze. Mix 2 cups of icing sugar, 1/2 teaspoon of cinnamon, 2 tablespoons of canned pumpkin and 2 tablespoons of heavy cream. Pipe or spread onto scones. 

 

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Sure, you can go low-carb, gluten-free and vegan… but the most basic way to lose weight is still just to cut calories.

What a pity it's such a pickle to actually put into practice.

The simple fact is you can drop half a kilo a week by cutting out 500 calories per day – sounds great right? Of course it does! 

So here are easy tips on how to trim up on your calorie intake:

 

Don't eat in front of the TV

Research at the University Of Massachusetts states that you'll end up eating more calories if you sit in front of a TV. Instead, eat at the dinner table and trade one-hour of TV for a casual walk. 

 

Step away from the nuts

Especially a big bowl! Nuts have heart-healthy fats but they're also very high in calories. If you can't resist though go for pistachios. Two handfuls of pistachios are just 160 calories whereas two handfuls of mixed nuts amounts to 525 calories. 

 

Limit salad toppings

A big bowl of hearty greens might seem healthy, but all those goodies on top can add some serious calories. Try swap your dressings and croutons for flavourful veg such as roasted bell peppers, grilled onions or mushrooms.

 

Use a smaller plate

Swap your standard 30cm plate for a 25cm one. You'll eat about 25 percent less – and save up to 500 calories!

 

Skip the whip

Some coffees would not be complete without a little whipped cream on top – but they have a huge amount of calories in them. Some dessert-like coffee creations contain as many as 670 calories! Craving your cream? Try it on a shot of espresso for a total of 30 calories. 

 

Skinny up cocktails

Syrups, sour mix, sugary fruit and creamy additions to your drinks can turn them into desserts. An indulgent cocktail could add up to nearly 400 calories! Instead, order drinks that are mixed with club soda, tonic water, citrus fruits or cranberry juice. Your waistline will thank you. 

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Most people have a negative knee-jerk reaction to the word ‘fat’. But good-for-you fats promote heart health, keep us feeling full and satisfied and may even help ward off cognitive decline.

Here are a few healthy high-fat foods to get onto your plate pronto:

Avocados
With the nickname ‘butter pear’, it’s no secret avocados are high in far. But most of the fat in an avocado is monounsaturated, the heart-healthy kind that actually lowers bad cholesterol. Try replacing butter or cream cheese with avocado spread, or replace the mayo on your sandwich with avocado slices.

Eggs
People often think egg whites are a healthier option than whole eggs because they contain less fat, and while it’s true that the egg yolk contains some fat, it’s also packed with important nutrients. One whole egg contains 5 grams of fat, but only 1.5 grams are saturated.

Olive Oil
Olive oil is commonly used in the Mediterranean diet and we’ve all heard that olive oil reduces the risk of heart disease, blood pressure and certain types of cancer. However, it still packs 100 calories per tablespoon, so moderation is important if you’re watching your weight!

Nuts
Your best bet for nutrition are almonds, walnuts and pistachios. Almonds are the richest in vitamin E; walnuts contain a plant-based omega-3 fatty acid; and pistachios have all the things that are super important for eye health. Research shows nut eaters are generally thinner, less likely to develop type 2 diabetes and have a reduced risk of heart disease to boot.

Fatty Fish
Oily fish such as salmon, tuna, sardines, mackerel and trout are full of good fats, unlike the bad saturated fat you find in most meats.

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