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Almonds, Green Juice & Blue Zones
Potencia Education
March 05, 2024
The newsletter which curates & delivers the best nutritional advice, fitness hacks & holistic health strategies to your inbox every week.
šæ HEALTH HACK
Almonds (Or... The Ultimate Plant-Based & Gluten-Free āSuperfoodā That Boost Gut Health, Improves Heart Health & Reduces Risk Of Diabetes)
Almonds, often referred to as the āking of nuts,ā are one of the healthiest snacks enjoyed around the worldā¦
Their history traces back to 1400 BC when they were a rare delicacy used in bread & consumed by Egyptian Pharaohs (& they were even referenced several times in the Old Testament of the Bibleā¦)
Almonds boost an impressive nutrient profile, where a 1-ounce (or 28 grams) of almonds provides 165 calories, 14 grams fat (80% monounsaturated, 15% polyunsaturated & 5% saturated) & about 6 grams of proteinā¦
If you are someone who follows a plant-based or vegan lifestyle & are looking for vegan sources of protein, almonds could be a great addition to your dietā¦ (we have also discussed other best plant sources of protein in our previous newsletter.)
As the title suggests, weāll start this weekās health newsletter by covering the immense health benefits that almonds can offer, as well as some of the best ways to include them in your dietā¦
Health Benefits of Almonds
Almonds are widely promoted as a "superfood" rich in vitamin E, folate, potassium, fibre, healthy fats, protein & other healthy nutrients & they provide a great deal of nutritional & health benefits, includingā¦
1. Help Prevent Heart Disease
Almonds are rich in magnesium & arginine which improve blood flow & oxygen to the heartā¦
The American Heart Association has certified almonds as āheart-healthyā food as they are rich in healthy monounsaturated fatty acids (MUFAs) & antioxidant flavonoids that prevent risk factors of cardiovascular diseases such as high blood pressure & plaque buildup in arteriesā¦
2. Help Control Blood Sugar Levels & Prevent Diabetes
Almonds contain a high amount of magnesium, a mineral involved in more than 300 bodily processes, including blood sugar control & improved insulin functionā¦
Recent studies show that eating an ounce of almonds daily may offer significant improvements for metabolic syndrome & prevent type 2 diabetes, which are major chronic health conditionsā¦
3. Boost Digestive / Gut Health
Almonds (especially their skin) contain probiotic components that help with digestion, detoxification & healthy bacterial growth within the microbiota/gut floraā¦
Almonds can positively affect the gastrointestinal tract, reduce acid buildup & balance the body's pH level (which is crucial for proper digestion, immunity & disease prevention)ā¦
4. Help Maintains Skin Health & Prevent Cancer
Recent studies show that almonds contain vitamin E & high concentrations of catechin, epicatechin & flavonoid antioxidants, including quercetin, kaempferol & isorhamnetinā¦
These compounds nourish the skin, reduce signs of ageing & fight skin cancer (by reversing oxidative stress from a poor diet, pollution & UV light exposure)...
5. Aid in Weight Loss & Prevent Obesity
Almonds contain healthy fats & dietary fibre, which can make you feel full after eating & keep your blood sugar more stable than low-fat meals: this curbs overeating & unhealthy snacking...
Recent studies show that almonds support a healthy metabolismā¦ due to their satiating properties, they are a great addition to an effective weight-loss dietā¦
Ways to Include Almonds in Your Diet
In terms of flavour profile as part of cuisine, almonds are a versatile ingredient as they offer an earthy & nutty taste, with subtle flavour & crunchy but smooth texture that can be enjoyed in many different ways...
Allergy Disclaimer: Individuals who are allergic to tree nuts are advised to avoid almonds as they can trigger allergic reactions with symptoms ranging from mild to severeā¦
Here are some simple & delicious ways to add them to your diet...
1. Whole Almonds
You can snack on a handful of raw almonds daily or add them to different food preparations such as salads, cookies, cakes, trail mixes, granola etcā¦
If you want more flavours, you can try smoked or seasoned roasted almondsā¦ (although raw almonds are more nutritious)
Recommended: before consuming almonds or most other nuts, itās best to soak them to get rid of the fibres that are hard to digest
2. Almond Milk
It is a great dairy alternative & also free of cholesterol & lactose... (itās also easy to prepare)
All you need to do is soak them in water overnight, remove the pulp & run them in a blender until creamy & drain using a muslin clothā¦
You can have it with coffee or use it in milkshakes, smoothies & other savoury recipesā¦
3. Almond-Based Yoghurt
A 2021 study published in Nutrients found that plant-based yoghurts contain a variety of probiotic cultures & almond-based yoghurts were ranked the highest for their nutrient densityā¦
You can make it from scratch (or try a store-bought one) & you can use it in smoothies or have it with oatmeal or muesliā¦
4. Almond Butter
It is one of those brilliant inventions that was once confined to health food stores, but now we find it everywhere we turn... (also, it can serve as an alternative to people with peanut allergy)ā¦
Grind roasted almonds in a food processor or blender, starting at low speed & gradually increasing the speed, pause to scrape the sides of the processor & blend it longer to get a smoother pasteā¦
You can use almond butter as you would use peanut butter: on a sandwich, with apple slices & stirred into your oatmeal or even as a salad dressingā¦
5. Almond Flour
It is a great alternative to wheat flour as itās low in carbs & naturally gluten-free, which makes it a great choice for people with celiac disease or wheat intoleranceā¦
To make almond flour, blanch the whole almonds to remove skin & run them in a high-speed blender until a fine, powdery flour is achievedā¦
You can use it as you would use all-purpose flour in breads, cakes, pancakes, cookies, brownies etcā¦
Overall, almonds are one of the most nutrient-dense foods that can keep you going throughout the dayā¦
Weāve discussed 5 healthy ways you can use itā¦
Whether youāre following a plant-based diet or just want a smart snack that offers protein, almonds make a great addition to any diet!
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šæ HEALTHY RECIPE
Nutritious & Delicious āGreen Juice Recipeā That Youāre Sure to Love!
As we covered in a previous newsletter, juicing is one of the healthiest things you can ever doā¦
Well, as part of this weekās newsletter, we want to share with you an amazing green juice recipe youāre sure to enjoyā¦
The particular recipe marries the crisp freshness of cucumber, the subtle earthy notes of celery, the zesty tang of a tart green apple & the invigorating kick of ginger, all brightened by a burst of lemon.
Each ingredient is chosen not only for its distinct flavor profile but also for its myriad of health benefits tooā¦
Cucumbers for example, packed with essential vitamins & great for hydration, serve as the perfect base in this (or other) juicing recipesā¦
The green apple introduces a delightful sweetness & an extra dose of dietary fiber, aiding in digestion & heart health.
Ginger, a revered superfood which we covered in another newsletter, brings its anti-inflammatory properties & gastrointestinal relief to the mixā¦
Completing this healthful concoction, lemon infuses the juice with vitamin C, boosting immunity & skin health.
By keeping the skin on the apple, celery & cucumber, we ensure that every drop of this juice is as nutritious as it is delicious, making no compromises on taste or health benefitsā¦
All this considered, hereās the recipe:
Serves: 2-3 servings
Time: 10 minutes
Difficulty: Easy
Ingredients:
1 cucumber
2 celery sticks
1 tart green apple
1 lemon
1 slice ginger
Method:
Thoroughly wash all ingredients
Roughly chop apple, celery & cucumber leaving skin on for extra nutrition
Peel & slice ginger
Peel & roughly chop lemon
Place all ingredients in juicer and juice!
Serve & enjoy
On the topic of delicious, healthy recipesā¦ check out the full Potencia course on the topic, called:
āNutrition Made Simple: How To Eat Better, Make Healthier Food Choices & Improve Your Nutritionā
š QUOTE OF THE WEEK
āA calm mind brings inner strength and self-confidence, so thatās very important for good health.ā
š BOOK REVIEW
The Blue Zones: Lessons For Living Longer From The People Who've Lived The Longest
If you've ever wondered about the secret sauce to living past 100 without looking a day over 75, "The Blue Zonesā might just be your new bedside readā¦
This isn't your average wellness guide ā it's more an adventurous trek across the globe with your cool uncle who knows a lot about longevityā¦
Dan takes us on a journey to the world's "Blue Zones," areas where people forget to die & shares the secrets to their fountain-of-youth lifestylesā¦
What makes this book stand out is how Dan combines storytelling with science...
He's not just throwing stats at you; he's sharing stories of real people who've cracked the code to a long & healthy life.
It's like sitting down for a cup of tea with someone's extraordinarily spry great-grandma & soaking in wisdom you can actually useā¦
From the sunny, laid-back beaches of Sardinia to the serene, mountainous villages of Okinawa, Dan distills their lifestyles into actionable advice that even the laziest of us can considerā¦
But it's not all about sipping herbal tea & practicing yoga at sunriseā¦ the book dives into how community, purpose & yes, even enjoying a glass of wine, potentially play a pivotal role in longevityā¦
It's reassuring to know that living longer doesn't mean you have to give up your guilty pleasures; it's about balance & finding joy in the simple things. Check it out if youāre curious š
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