The long-suffering LH has grown used to my demands, but he did do a double take when I asked him to soak his nuts in the kitchen.Rather than setting off to find a man-sized bucket, he responded with a mix of profanities and panic.Of course I found it hysterical and he was much relieved that I was referring to the almonds sitting benignly on the counter.I have asked a lot of him over the past 17 years (yes, it really has been that long; half my life in fact!) give up hot dogs, drink less booze, eat more broccoli, swap Doritos for lentil chips, the list goes on and on.During my training we gradually changed our student diets from a monopoly of white carbs and cheap treats, to a much more natural, “clean” approach.That doesn’t mean we don’t fall off the wagon (the LH goes AWOL from time to time) but we get it right most days. What’s the secret to the transition?It would be different for everyone, but for us I can narrow it down to two things — doing it because we want to (recognising that healthy food made us feel better and can taste better) and doing it gradually.In the eight years that I’ve been working professionally, I’ve learned the obvious, that lasting change tends to come through a gradual shift in behaviour.It’s one of the reasons that I designed Nutrifit (www.nutrifit.bm), which gets the basics in place over the course of six weeks and then builds on that foundation with ongoing support.It’s also one of the reasons that I don’t teach everything at once. If I asked you today to switch from a breakfast of Johnny bread and soda to raw muesli garnished with sprouts, what would you say?However, as we’re all getting more savvy when it comes to healthy eating, I thought it was time we stepped it up a little. It was green smoothies last Friday, and this week, I’d like to get you soaking your nuts.As a healthy snack, raw nuts are a no-brainer. They’re packed with good fats, some plant-based protein, plenty of fibre and vitamins and minerals too.Pair them with some fresh fruit midafternoon and not only will you boost your energy, but you might also make it through the day without reaching for a chocolate bar.Compared to candy, a bag of Cheetos or a slab of store-bought, multicoloured cake, nuts are always, always a better option.But you can make them better. The tricky thing with nuts is that they are not necessarily easy to digest. Remember that they are essentially seeds, so why don’t they sprout in your cupboard?Well to prevent them from sprouting before they have all the elements available to grow (sunlight, soil, water etc) their skin contains an enzyme inhibitor called phytic acid.Phytic acid prevents premature germination and stores nutrients for plant growth, which sounds great apart from the fact that it inhibits your digestion and absorption too.The good news is that there’s an easy fix — and this is where the soaking comes in.By soaking your nuts overnight, you release the enzyme inhibitors and, by “activating” the growth process, enhance the bioavailability of the nutrients (meaning you absorb more). Of course you need to rinse them well, as the soaking water then contains all the inhibitors you are trying to remove.When I first read about nut-soaking (I am trying to be mature about this but it’s still making me laugh), I was annoyed.As being unhealthy is so easy, it’s frustrating to read research that makes being healthy harder. So I was really annoyed — that is — until I tried it.This is when the clouds parted and the sun came out, because newsflash soaked nuts taste amazing! Thank God for that.Soaked nuts are more tender and straight-up tasty than raw or roasted nuts. Once you’ve tried them, you’ll be hooked, guaranteed.And once you’ve got used to snacking on nuts and fruit instead of candy, it’s an easy transition to make.Just pop some raw nuts in a bowl, cover them with water, and let the magic happen overnight.Add them to breakfast, snacks or smoothies the next day. Promise me you’ll try it before you write this off as too much of a faff! Here are some extra tips to help you get it right:1. As mentioned above, remember to rinse them well to remove the enzyme inhibitors.2. Raw nuts are readily available — try the Blue Diamond natural almonds (green lid) or raid the fridges at Down to Earth or the ABC Adventist store. Most grocery stores sell a good range too.3. Buy raw rather than roasted. Roasting at a high temperature damages the good fats.4. I like them tender. If you prefer them crunchy, you can use a dehydrator. Set it to 115 and dehydrate til completely dry. They then store for months if kept airtight in the fridge.5. Almonds are definitely best soaked overnight, but the softer nuts (eg cashews) take less time. Check my Facebook page later today for a chart with all the details.Once you have soaked the nuts for the recommended time, it’s best to eat them within a few hours.If you want to make big batches and keep them longer — use a dehydrator as outlined above.6. Once you have soaked your nuts, you can sprout them. But that is a whole other story and let’s leave it for another day!The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION is the managing director of Natural Ltd and a fully qualified nutritional therapist trained by the Institute for Optimum Nutrition in the UK. Please note that she is not a registered dietitian. For details visit www.natural.bm or call 236-7511. Join Catherine on Facebook: www.facebook.com/nutrifitandnaturalnutritionbermuda.