Superfood- The Mighty Almond

The mighty almond that could. Almonds are a high nutrient superfood packed with protein, 12 different vitamins & minerals, and fiber. Bet you didn’t know the last one. The 4 grams of fiber per ounce of almonds helps keep bellies feel fuller for longer.

Why are almonds my nutty superfood? It contains (per oz):

• Only 129 calories per oz or approx 23 almonds
• 4 grams of fiber
• 6 grams of Protein

Almonds are an excellent source of vitamin E, magnesium and manganese, and a good source of calcium, copper, phosphorous and riboflavin. Additionally they are a low GI (glycemic index) food.

• Promoting: healthy bones, blood sugar, cholesterol, and energy levels.
• Vitamins & minerals help to promote a glowing complexion and healthy hair

Availability of Almonds:

1. Raw  – Alone or in a nutty mix. Available as plain, roasted, salted, seasoned, slivered, blanched, & baked
2. Almond butter — Pure unsweetened, unsalted almond butter.  This stuff is quite addictive!
3. Almond Milk — As a substitute for milk in oatmeal, smoothies, milkshakes, baking, or to drink. Bottoms up.

My favorite way to eat almonds are plain roasted. I also have many variations of almond butter at home, I spread it on toast and enjoy for breakfast with a smoothie or tea quite often.

Check it out below, be sure to follow me on instagram at Shot of Green for my favorite eats and healthy ideas.

Avoiding the Sabotage & Food Pushers

It’s been a week since new years, a week into having made a resolution of some type to be healthy. Every body was on board the first few days, now everyone seems to be sabotaging your resolution. Sound about right?

A few ways friends, family, and work can be sabotaging your health:

1) Eating out to socialize

2) Pressure to “try” foods

3) Work snacks & breaks (i.e Donuts, cake, etc.)

4) The spouse/significant other pressure

5) The “its only one” phrase

6) Birthday & holiday celebrations

7) Ordering food at work as a group

There is always something or someone that is going to challenge a healthy lifestyle on a regular basis. One of the things I didn’t list above is the biggest obstacle sometimes: You. Having a strong mindset and the ability to say no to yourself and others is the key. Learning to say no is hard when you really want to say yes.

Few ideas to help keep the healthy lifestyle going past the first week:

1) Suggest potluck dinners – Homemade meals are healthier, cheaper, and you can sample more things!

2) Go out for Tea or Coffee instead of a meal– Skip the desserts & opt for fruits on the side

3) Bring your own snacks to work — fruits, veggies, nuts & other healthy packaged snacks to skip the treats provided by your work or co-workers. Counter offer veggies when they offer you sweets.

4) Bringing meals to work– controls food, portions, cost and saying no when others are ordering in. Saying “I already brought a meal” or “I have these amazing leftovers but thanks”.

4) If you fall off the bandwagon, get back on right away. Don’t let it become a cheat day or week. Being healthy doesn’t have to start on a Monday, its already a hard enough day.

5) Talk to your friends & family — Why your new healthy eating is important to you and how you need their support. Also explain the details of your healthy eating, what you are cutting out and what you do like to eat.

6) When saying no doesn’t work try other phrases such as:

• “Maybe later” Stalling isn’t saying no and food pushers are soothed to know that you will have it later.
• “I don’t like […]” Less pressure for something you don’t like instead of something you “can’t” have