WELLNESS WEDNESDAY | ALMONDS

ALMONDS are one of my favorite go to nuts to either snack on, add to salads or baked goods and since I am lactose intolerant I use almond milk in replace of regular milk for everything.  But who knew that I was getting so many added benefits from almonds as well?!

Almonds are the most popular nut in the US and are known to be the seed of the trees, primarily from India and Middle East.

They not only taste good but they are also good for you as well!!

Benefits of Almonds

Brain Health:  Almonds are full of nutrients such as riboflavin and L-Carnitine which increases brain activity and decreaseS your chances of Alzheimers.

Cholesterol:  Almonds increase the level of high density lipoproteins (HDL) and reduce low density lipoproteins (LDL).   It has been proven that by adding 1/2 cup of almonds to your diet per day that it will decrease your cholesterol by 10%.

Bone Health:  They are full of vitamins such as phosphorus, which give strength and durability to your bones and teeth, while also preventing osteoporosis.

Heart Health:  The monounsaturated fats, protein, and potassium in almonds are all very important to heart health.  Vitamin E is also an effective antioxidant found in almonds and helps reduce heart disease.  The magnesium found in almonds also help avoid heart attacks.  These nuts are a great source of folic acid which reduce the levels of homocysteine which is the cause of fatty plaque buildup in your arteries.  The flavonoids in the skin of raw almonds combined with the vitamin E found in them also helps shield against artery wall damage.

Immunity:  Almonds are a great source for alkali materials which help strengthen you immune system and increase the ability to fight off diseases or different health conditions.  The high content of vitamin E makes almonds a powerful antioxidant which is obviously good for a strong immune system.

Anti-inflammatory:  Almonds have 2 important fatty acids, linoleum and linoleum acid, which both help reduce inflammation all over your body.

Regulates Blood Pressure:  The potassium found in almonds regulate  blood pressure and are also low in sodium which helps to control the fluctuation of blood pressure.  They are full of balanced vitamins and minerals which also aid in keeping anxiety and stress low which in then keep blood pressure low as well.

Energy Boost:  Magnesium, copper, and riboflavin are all found in almonds and help with energy production in your body and also speed your metabolic rate.  These are a good snack to eat before going to gym or before your workout.

Colon Cancer/Constipation:  Almonds are full of fiber which improves the movement of food through your intestines and colon which then prevents cancer in you colon.  Because they are full of fiber they not only prevent colon cancer but they can prevent constipation.  Along with eating almonds or any kind of fiber you must drink lots of water to help with the digestion of fiber.

Diabetes:  Almonds reduce the reactionary rise in glucose found in all foods and insulin levels after meals.  They also regulate the absorption and processing of glucose which can cause diabetes.

Pregnancy:  Folic acid which is found in almonds, helps reduce the incidence of birth defects in newborn babies.  They help stimulate healthy cell growth and tissue formation.  So all you soon to be mamas start adding ALMONDS to your diet asap!

Weightless:  Unsweetened almond milk can be used in weightless.  The mono saturated fats contained in almonds satisfy your appetite and prevents overeating.  The dietary fiber in almonds also keeps you full for much longer.

Hair and Skin:  The vitamin E found in almonds are a good collagen producer which is great for anti-aging of the skin.  They also contain calcium, which will strengthen your hair and nails!

Not only can you snack on raw almonds, I love to add them to my smoothie recipes or baked goods.

Here is a healthy Banana Oat Muffin recipe that is great for breakfast because it is super healthy, full of fiber, and taste DELICIOUS!

Banana Nut Oat Muffins (adapted from The Skinnytaste cookbook)

Ingredients:

1 1/2 cups oats

1 1/4 cups unsweetened ALMOND MILK

1/2 cup brown sugar

1 cup mashed bananas ( I used 3 small organic bananas)

2 large organic egg whites

2 Tbsp raw organic honey

1 Tbsp grapeseed oil

1 tsp vanilla extract

1/2 cup white whole wheat flour ( I used trader joes)

1 tsp baking powder

1/2 tsp baking soda

1/2 tsp sea salt

1 Tbsp ground cinnamon

sliced almonds to sprinkle on top

Preheat oven to 400 F.  Line 12 muffin tin with liners.

Pour the oats in a medium bowl and add almond milk.  Let soak for 30 minutes.

Add the brown sugar, mashed bananas, egg whites, honey, oil, and vanilla to the oats and mix well.

In another medium bowl, whisk together dry ingredients.  Slowly add the flour mixture to the wet ingredients and mix until just incorporated.  Scoop batter into muffin tins and sprinkle each with sliced almonds.

Bake until toothpick inserted comes out clean.  About 22-28 minutes depending on oven.  Leave in muffin tin for 10 minutes and then cool on rack for another 20 minutes before serving.

Well, it’s time to pick up Cody from school but first i’m off to get a mid afternoon pick me up of cold brew coffee with a splash of ALMOND MILK  from my favorite coffee shop.

Hope everyone has a happy humpday.

xoxo-k10