(Family Features) - This season, changing your diet and eating
better is easier than you think. Acclaimed author Dave Grotto, RD, LDN,
can show you how optimal food selections, both good-for-you and
delicious, can help you stay on track for a healthier lifestyle.
In his newest book, "101 Optimal Life Foods," Grotto offers
nutritional solutions for common health ailments and overall good
health. Grotto suggests nutritious foods and recipes to help energize
the body, improve circulation and support reproductive health, healthy
sleep and optimal brain function.
"The right diet can help you feel and look your best," says Grotto.
"Incorporating natural whole foods like almonds, whole soy, bananas and
blueberries into your meals and snacks will provide energy and overall
wellness."
The key to making a nutritional routine simple and sustainable is to
include flavorful recipes and optimal snack options that you enjoy and
that help you feel your best. For Grotto, almonds are a perfect optimal
food - they make meals and snacks work harder by adding nutrients and a
satisfying crunch.
Just a handful of almonds a day provides 6 grams of protein and
3.5 grams of fiber and may help maintain healthy cholesterol levels.
The
primary fat in almonds is monounsaturated, with one ounce containing a
total of 13 grams unsaturated fat, all with only one gram of saturated
fat and no cholesterol.
The U.S. Food and Drug Administration
recognized almonds with a health claim in 2003, stating, "Scientific
evidence suggests, but does not prove, that eating 1.5 ounces per day
of most nuts, such as almonds, as part of a diet low in saturated fat
and cholesterol may reduce the risk of heart disease."
For a convenient on-the-go snack, keep almonds in a portable tin or
resealable container. Grotto recommends keeping them in a desk drawer
or a car's cup holder to fight hunger and avoid less optimal
temptations.
For more almond recipes and information about almonds, visit AlmondBoard.com. To get you started, try these fresh and simple Chile Honey Almond Chicken Kebabs that are featured in Grotto's book.
Power Up with Almonds
Turkey Pitas with Fiery Almond Sauce
(Family
Features) - It takes energy to endure a hectic, non-stop day. Whether
you need to get through tough deadlines, long meetings, daily workouts
or family-packed days, protein and fiber can give you the energy you
need to win.
One of the easiest ways to get that protein is by
eating almonds. "Almonds are the ultimate fitness nut," says Mitzi
Dulan, RD, CSSD. Dulan, an expert in the field of nutrition, exercise
and wellness, says that almonds help fuel everyday life because they're
convenient, tasty and can go anywhere you do. "Almonds are the perfect
on-the-go food to help you power through a grueling workout, or work
day for that matter."
Just a handful of almonds has 6 grams of protein which helps you sustain energy and minimize cravings throughout the day
Almonds
are cholesterol free, low in saturated fat and a good source of dietary
fiber (3.5g). Eating a handful of almonds a day (about 23) in place of
foods higher in saturated fat can help you maintain a healthy
cholesterol level without weight gain*
When compared
ounce for ounce, almonds are the tree nut highest in protein (6 g),
fiber (3.5 g), calcium (75 mg), vitamin E (7.4 mg), riboflavin (0.3
mg), and niacin (1 mg). Talk about a small package packing a powerful
punch
It's easy to work almonds into your busy day:
7:00 a.m. After a morning workout. Grab a handful of whole natural almonds to give your body a post-workout energy boost.
11:00 a.m. The late morning snack attack. Keep
a re-sealable bag of flavored almonds in your desk to help ward off the
desire to ambush your coworker's candy bowl or visit the vending
machines.
12:30 p.m. Lunchtime's here. Toss a handful of
slivered or sliced almonds over your salad or pack a power lunch with a
Turkey Pita with Fiery Almond Sauce (recipe below).
9:00 p.m. Evening munchies. Munching on a
handful of flavored almonds can satisfy your craving without undoing
your whole day of eating right and exercise. Or mix-in whole or sliced
almonds into fat-free frozen yogurt or your favorite whole grain
cereal.
For more almond recipes and ideas, visit AlmondBoard.com. Try this power-packed pita to get you started.
*Good news about almonds and heart health. Scientific evidence
suggests, but does not prove, that eating 1.5 ounces per day of most
nuts, such as almonds, as part of a diet low in saturated fat and
cholesterol may reduce the risk of heart disease. One serving of
almonds (28g) has 13g of unsaturated fat and only 1g of saturated fat.
Preheat oven to 400°
F. Trim chicken thighs of visible fat and tendons. Cut each tender in
half. Place pieces in a large shallow dish, add almond milk and stir to
coat. Cover, and refrigerate 30 minutes, or up to 2 hours. In a food
processor, grind together almonds, bread crumbs, paprika, salt, garlic
powder and onion powder. Place in a flat rectangular pan.
Strain almond milk from chicken through a colander,
discarding liquid. Thread approximately 4 chicken pieces onto each
skewer. In a small bowl, whisk together eggs and Dijon mustard until
smooth. Place in a flat rectangular pan. Place each skewer into the egg
mixture and turn to coat well. Remove from mixture, allowing excess to
drip off, and place in the bread crumb-almond mixture. Spoon mixture
over each skewer to coat pieces well. Remove skewers from the crumb
mixture and place on a baking rack set on top of a non-stick rimmed
baking sheet (or spray baking sheet with cooking spray). Bake for 30
minutes or until chicken is fully cooked and crust is browned. Serve
kebabs warm.
