Dear Subscriber,

As we are now officially in Autumn
it is time to start clearing away
the summer clothes, cleaning
out the house and getting things
in order.

And if the thought of doing that
doesn’t make you too happy,
today’s tip sure will…


Yours For Health,
Shane Shiels
Shashido Enterprises
Adelaide’s Premier Health & Fitness Expert

Nuts Can Make You Happy

You’ve probably already heard
that nuts are good for you.

They have heart-healthy
antioxidants and are a great
source of “healthy” fats.

But did you know that nuts can
also make you feel happy?

For the first time ever, scientists
have discovered a link between
eating nuts and serotonin levels
in the body.

Just so we’re on the same page,
serotonin is a chemical your brain
releases that can suppress appetite,
improve heart health, and make you
feel calmer and happier.

And the good news?

It only took 25grams of mixed nuts
to produce the “happy” effects.

The results of the study appeared
in the Journal of Proteome Research.

To see the effect of nut consumption
on serotonin levels, scientists put 22
patients with metabolic syndrome
(symptoms include excess belly fat,
high blood pressure and elevated blood sugar)
on a nut-enriched diet for 12 weeks.

This group was compared to another group of
patients with metabolic syndrome who were
implicitly told to AVOID eating nuts.

The scientists then analysed urine
samples for compounds that were
excreted and found evidence of several
healthy changes in the body.

The most surprising was that the group
eating mixed nuts (walnuts, almonds
and hazelnuts) had serotonin metabolites
in their urine, which indicates higher
serotonin levels in the body.

This is great news and gives you even
more good reason to include nuts in your

Just don’t go nuts (sorry, I had to) with eating
them. Even though they have many health benefits,
nuts are still VERY calorically dense, so a little goes a
long way.

25 grams of nuts equals about a handful.
So if you want a healthy snack – that has the potential to
make you happier too – then go for it.

Best to stick with the kinds of nuts used in the
study if you’re looking for the mood-enhancing
effects (raw walnuts, almonds and hazelnuts.)

One more thing – if you need a little extra help in
sticking with your fitness goals and want to be HAPPY
with the results you get, I highly suggest you take
advantage of your FREE Fitness Consultation (an $87 value).

During this consult, you’ll receive detailed
information on how to get fit and trim that’s
tailored to YOUR body.

There’s no obligation and it’s totally and
completely free.


[1]. Sara Tulipani, Rafael Llorach,
Olga Jáuregui, Patricia López-Uriarte,
Mar Garcia-Aloy, Mònica Bullo, Jordi Salas-Salvadó,
Cristina Andrés-Lacueva. Metabolomics Unveils Urinary
Changes in Subjects with Metabolic Syndrome following
12-Week Nut Consumption. Journal of Proteome
Research, 2011

Quote Corner

“The wise does at once what the fool does at last.”
-Baltasar Gracian

Eat Yourself Thin

Braised Balsamic Chicken
(Serves Six)

6 skinless, boneless chicken breast halves
ground black pepper to taste
1 teaspoon garlic salt
2 tablespoons olive oil
1 onion, thinly sliced
1/2 cup balsamic vinegar
1 (410gram) can diced tomatoes
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon dried rosemary
1/2 teaspoon dried thyme

1. Season chicken breasts with ground black
pepper and garlic salt. Heat olive oil in a
medium skillet, and brown the onion and
seasoned chicken breasts.

2. Pour tomatoes and balsamic vinegar
over chicken, and season with basil, oregano,
rosemary and thyme. Simmer until chicken
is no longer pink and the juices run clear,
about 15 minutes.

Prep: 10 mins
Cook: 20 mins
Ready: 30 mins

Amount Per Serving – Calories: 206 /
Total Fat: 6.1g / Cholesterol: 68mg /
Sodium: 538mg / Total Carbs: 7.5g / Dietary Fibre: 1.1g /
Protein: 28.2g

Recipe from



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