Nuts About Almonds

Nuts About Almonds

There is no doubt that nutrition is one of our most powerful defenses against disease. Almonds play a vital role in improving and maintain optimal health. A recent study in the Journal of Nutrition found that consuming almonds daily resulted in more weight loss and improvements in cholesterol. Excess body weight and elevated cholesterol levels are two major contributing factors to bad heart health. To think that a food can benefit our hearts is a very significant factor in the decision to eat healthy.

I almost never leave my home without a bag of almonds in my purse or in my car. They are my go-to snack between meetings, workouts, carpools and kids' sports. I keep them on hand for when the kids need a snack, too! Almonds are high in protein, calcium, antioxidants, phytochemicals, fiber, vitamin E, magnesium, potassium and iron. They work well for my clients who are gluten intolerant, as well as my athletes thanks to their low glycemic index. In fact, they're so versatile that they're hands down the food I recommend most to all of my clients (as long as they do not have nut allergies).

There are many ways to incorporate almonds into your diet. Combine them with dried fruit to make trail mix, use them to top yogurt or a spinach salad, or stir them into a quinoa side dish. Consumption of almond milk is on the rise and is a great alternative to regular milk. I like to make my own almond milk when I can to avoid processed foods as much as possible. You will be shocked how easy it is to make your own almond milk!


  • ½ cup Water
  • 10 almonds
  • Agave nectar (optional)


Combine water and almonds in NutriBullet and Blast. You may or may not need to add a touch of agave nectar to sweeten it, depending on taste. I find that using lightly salted almonds creates enough flavor.


Before a workout, I also need a boost of carbohydrate, so I add a banana to my NutriBullet mix. It’s more like a smoothie, but it’s still delicious!

Registered Dietitian, Certified Specialist in Sports Dietetics, Triathlon Coach

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