The Benefits of Water Kefir, and How to Make it Yourself

This is a guest post written by Jennifer Cote, a foodie, chef, and organic gardener. Read more about her at the end of the post.

In the past year, I’ve discovered Kafir leaves (great to add to Thai soups); more recently I heard about Kefir (pronounced ka-FEER). I hadn’t realized that kefir has way (way) more probiotics than bottled supplements, or yogurt. So I looked into making my own.

kefir water

I’ve had my doubts about making my own cultured milk products. Organic milk gets expensive, and if it isn’t organic, is it worth the bother of culturing it into kefir or yogurt? Call me a purist, but I don’t want to make homemade kefir out of commercial milk. Homogenized milk goes through quite a process; plus it contains so many chemicals and hormones.

But then I heard about “water kefir”. It doesn’t use the same “grain” that milk kefir uses, but it is similar. The grain itself is a globular little blob, resembling a quartz-type formation. Only it multiplies! And it feeds on something as simple as molasses and sugar, turning it into a probiotic brew that we humans can drink to our advantage. What a deal!

The grains can be purchased on Amazon, unless you have a friend who’s started brewing their own water kefir. My local friends and family don’t need to order their own grains; I’ve been able to give most all of them some starter grains, as they multiply abundantly.

But what’s all the excitement about? Kefirs cleans the digestive tract, it’s enzyme-rich, full of electrolytes, amino acids and active live cultures. Plus, it’s loaded with vitamin B-12, vitamin K and biotin. And, it’s bubbly and rather delicious!

When you start drinking kefir regularly, you’ll probably notice that your digestion and metabolism improve. It might even help those battling leaky gut syndrome and colon cancer, yeast infections and general immune system issues. And, it helps regulate cholesterol and blood sugar levels. How great is that?!

But where do the water kefir grains come from? Wikipedia says they have been found on a type of Mexican cactus; granules of the water kefir could be scraped off and cultured in sugar water. Other stories suggest that the grain was a gift from God. Maybe it’s both!

The following are the simple steps for making your own water kefir.

Recipe for Water Kefir

Ingredients

  • 1/3 c. sugar (organic or regular or brown or sucanat, but not honey)
  • 1-2 tsp. molasses
  • 1 slice lemon (if available)
  • Spring water (non-chlorinated)
  • Kefir grains (a half cup or so)

Preparation

1. Fill a quart jar with: > 1/3 c. sugar > 1-2 tsp. molasses > 1 slice lemon > spring water (leaving a few inches’ space at the top)

2. Shake jar well until sugar and molasses are mixed in.

3. Add kefir grains, cover with plastic wrap or lid

4. Let mixture brew for 1-2 days, until not-so-sweet, but fermented and somewhat bubbly.

5. Strain brew into jars (or bottles with ceramic stoppers); refrigerate, or do a second ferment if desired

6. Rinse grains under tap water (best with non-metal strainer), then add to fresh jar of sugar water, repeat steps. (As grains multiply, discard some as necessary, or give to friends.)

Ingredients for Second Ferment

  • Handful of dried fruit (raisins or other), or fresh fruits
  • Other spices if desired (cinnamon stick, fresh sliced ginger, organic orange peel, vanilla, tamarind)
  • Optional: Favorite juices

Preparation for Second Ferment

1. Into jar, decant the brewed kefir water, leaving space for other ingredients.

2. Add favorite dried fruits (or experiment with fresh fruits)

3. Optional: Add other flavorings if desired (cinnamon stick, etc.), or a cup or so juice

4. Let ferment another day or two, with lid or cap on. Refrigerate if desired, for a week or so. Remove lid with care, as it may become quite bubbly!

Jennifer Cote opened The New Deli in 1985 and has been cooking ever since. What beats a homemade meal, made from scratch?! Follow her blog at gratefultable.com.

5 Tips For Healthy Eating On Vacation

This is a guest post written by Cole Millen, an avid traveler and foodie. Read more about him at the end of the post.

Planning a vacation is exciting, and actually going on vacation should be a blast! However, if you forget to think about healthy eating on vacation; you can end up stressed out and feeling ill. Before you leave for any adventure, take time to prepare. A little early planning can go a long way in successfully maintaining your healthy diet, while having the most fun possible!

Tasty Food Abundance in Healthy Europe

1. Snacking Right

While traveling to your destination, make sure you remain well hydrated, and take along your own nutritious snacks so as to avoid pitfalls of high-fat, sugary foods that lurk at rest stops or airports along the way. I like to bring a water bottle that I can refill anywhere. This helps me remain hydrated and avoid drinking sodas full of caffeine and sweeteners.

2. When you Arrive

At your destination, make a stop at a grocer’s or health market to pick up fresh fruit, nuts or other nutritious goodies. Keep these in your room to help you ward off midnight munchies. To take further precautions, refuse the key to the mini bar. You don’t need those pricey calories to help you enjoy your vacation.

3. Finding the Right Hotel

Before even booking a hotel, do a little research on the area where you plan to travel and the accommodations available. Choose a hotel that has all of the appropriate accommodations and amenities that allow you to maintain your healthy lifestyle. I have found that in my travels finding a hotel that has the total package can be extremely difficult. I recently began using reviews from other travelers to gain information regarding hotel destinations and it has worked great.

On my last trip I found a great site that listed reviews for hotels in Las Vegas regarding not only the amenities and accommodations the hotels had, but also the restaurants in the area along with things to do. These great reviews helped me to pick a great hotel and even plan out the restaurants that I could visit while being there.  Planning ahead in this manner will allow you to enjoy your vacation and stay healthy with ease.

4. Planning Ahead

Consider your plans each day. On vacation, you’ll want to splurge and enjoy some special treats. Just make sure that you also have some healthy meals and snacks for balance. Breakfast is particularly easy. If your hotel offers a complimentary breakfast, select oatmeal, fresh fruit, whole-grain toast and perhaps a boiled egg or two. Leave doughnuts, muffins and other high-calorie breakfast foods alone.

If you want to eat at a famous local diner for lunch, feel free to indulge in a high-calorie specialty. Then in the evening, stick to healthier cuisine from a Mediterranean café or healthy salad bar. If you want to enjoy a decadent dinner some evening, go ahead, but for lunch that day stick to a healthy salad or wrap with baby carrots or celery sticks on the side. Moderation will help you enjoy your vacation while maintaining healthy habits.

5. Be Wary of Menu “Watch Words”

You will likely eat out a lot during your vacation. Simply follow the guidelines you use when eating out near home. Read the menu carefully, and avoid food described as “smothered,” “battered” or “deep fried.” Words such as “boiled,” “steamed” and “baked” are much safer. Look at pictures too. Brightly colored dishes tend to be higher in nutrients than those primarily white, beige or other neutral colors.

You have planned a great getaway for yourself. Relax and enjoy your vacation. When you take the time to make sure you are still eating healthy, you will have a better stay and return more refreshed than ever. Happy travels!

Cole Millen is an avid traveler and foodie who never forgets that life’s best memories are made through real life apprehension of legitimate “experiences.” Follow his blog at Cole’s Mill.

Photo credit EpSos.de

My Favorite Paleo Diet Recipes

Simple Gym community, I’m really excited to share a few of my favorite paleo diet recipes! So last week I recapped on how the Paleo diet was going. To my wonderful surprise this week has been even better. It is still hard to say “no thanks” to sweets when offered, but it’s actually because I don’t want to be rude, rather than I miss the taste.  Tonight I am going to have a couple of amazing tacos at my favorite taco joint. I no longer worry if people watch me eat the insides and leave the shell. They still taste wonderful!

This week I wanted to pass off a few of the Paleo diet recipes I have come to know and love. When I first started the Paleo diet, I did not think it would be as simple as it is. You don’t have to jump through hoops to eat this way, you just need to be creative and open-minded.

So the first recipe I want to tell you about is one I kind of made up. Well, I got the idea from someone, but tweaked it a bit.

My 4 Favorite Paleo Diet Recipes

Zucchini a la mode – All I did was cut a zucchini in half, long ways. Scraped out the seeds and then threw what ever I had on top. I used a little bit of olive oil, minced garlic, kale, small pieces of chicken, and salsa. I baked in the oven on 350* for 15 minutes or until the zucchini is soft. So good!

paleo diet recipe stuffed zucchini

Paleo Diet Stuffed Zucchini. Unfortunately, I ate mine too quick. This is from pinterest.

My most prized knowledge of any Paleo diet recipe has to be this next one. From Eat-Drink Paleo, its the Show off Paleo Lasagna. I have made this twice and it gets better and better.

Another one of my staple meals is Paleo Pasta. Simply use Spaghetti squash instead of regular noodles. It adds an extra crunchiness that you will love.

Some times you just need something sweet. The brownie cake bites from Health-Bent can satisfy that sweet tooth. I continue to find new ways of cooking and preparing meals. I hope you can try some of these amazing recipes soon.

The Paleo Diet Part 2 – Eat Like a Caveman

Just over 2 weeks ago we started on our Paleo Diet adventure. Eating nothing but good meat, fruit, and veggies. Matt and I both came up with a “cheat”, something we were not going to give up, mine was raw sugar in my coffee, and Matt’s was the occasional beer. I didn’t think I ate a whole lot of sugar before starting, but apparently, I ate enough to kind of shock my body. I noticed some lingering headaches.

After the first week though the headaches were gone. I felt pretty good about how our meals were going. They were very well planned out and colorful. I didn’t crave anything sugary, of course, I tried not to expose myself to it either. Then it happened, friends came in to town…

Paleo diet poison

Photo Credit: Creative Commons

I did great the night before, not having any of the famous corn pudding or the desserts. The second night was a different story. My will power was weakened by the smells of fresh baked biscuits and jam.

 

Paleo Diet Baked Chicken

Photo Credit: Creative Commons

Ok, so I cheated a little. But, as of a week ago, I’ve been back in the game! I hope what you can take away from this is that eating healthy doesn’t mean you can’t once-in-a-while enjoy something not-so-good-for-you. If anyone needs to hear this, it’s me. I think, “oh no! I just had (fill in the blank) and now everything is ruined” Not true, and stop being so hard on yourself! Just start the clock again, not all is lost. For me I’ll just grab some more chicken and vegetables.

The Paleo Diet has been fun so far. Stay tuned next week for a list of my favorite Paleo Diet recipes!

And the adventure continues…

Eating Like a Caveman (woman)

Organic vegetable Boxes

Photo Credit: Creative Commons

        April 1st was day numero uno. Matt and I embarked on a new adventure. We started  eating like cavemen, women. We are always excited to try new things and see how it makes us feel, hopefully for the better, but not always. I love to test myself and just see how long I can withstand from the foods I love most in the world. So without thinking about it further and triple guessing myself, we began the Paleo diet.

Steak

Photo Credit: Creative Commons

       I love the idea of getting back to our roots, and yes,  you can find enough information anywhere to support your theory, whether you are vegan, veggie, Paleo, or none of the above, there is enough information to support whatever you think is right. I’m not saying that Paleo is the way to go, I’m just saying, “let’s give it a try”.  I tried out vegetarianism before, lasted almost a 2 years. I also was a vegan for a substantially less amount of time, approximately 22 days. But, none the less, Paleo full throttle is next on the docket.

      What is the Paleo Diet?  I have kind of dumbed it down for myself, so I’ll share my theory with you. The Paleo diet is eating foods that our old old ancestors ate. There were no refined sugars, so sorry, their out. There were no processed snack foods back in the day of hunting for your meals. There were no alcoholic beverages (oh my! I may play around with this one a bit).  Not even starches or grains were present in the Paleolithic period.  There was meat, fish, poultry, fruits, veggies, and nuts. I’m probably missing something :). So, I will keep you updated on our progress and  symptoms from the lack of every day added in sugars.  To bad the cavemen hadn’t discovered chocolate.

 

 

 

7 Tips for Prioritizing Your Food and Fitness

6763beaa4ddb11e2bbaa22000a1fb198_7We live busy lives, shuttling back and forth between home, jobs, social events, and many other commitments. At times, we feel there is no time to exercise, or we have no choice but to grab the convenient food over the healthy food. I completely understand these feelings, and experience them myself. When I’m in full-time writing mode, I feel like all I can do is write, go to work, spend time with my wife, and then write some more before going to bed.

We’re tricking ourselves in to thinking our time and options are limited. Even if our time is (which is a separate post entirely), our options don’t have to be. We need to be a little better at starting small, balancing our needs, and planning. The benefits of a healthier diet and active lifestyle are well-documented, stimulating both brain power and productivity. In The Power of Habit, Charles Duhigg names exercise one of the keystone habits that empower a healthy, productive life. Exercise fuels the ability to make other habit changes in your life possible, including diet.

Start Small

The first and biggest lie is the mindset that you need to make life-changing, wholesale changes to make a difference. Not so! Even if your diet and fitness habits are non-existent, you can begin to make small changes which can snowball in to big results. Consider snow, or rain. One flake or drop of water isn’t going to make a big difference, and is easy to dismiss. But compounded by consistency and quantity, they accumulate in to a force of nature.

Here’s a little sub-list for you, little ways you can start small in fitness and food. Start with any of these once a week, or every 2-3 days. Starting small will keep you motivated for the next opportunity.

  1. Go for a 10 minute walk or a 5 minute run
  2. Swing a kettlebell 10 times
  3. Do 10 squats, then 10 pushups
  4. Drink 1 liter of water instead of soda
  5. Eat 1 salad a week

Resist the temptation to start big, because big starts normally end is big crashes. If you go for a big workout or run, you’ll be sore, and need to rest even longer, or risk injury. If you eat incredibly healthy for a few days, the sugar craving will be too much to resist, along with the thought of “I’ve been eating so healthy anyway!” So start small, and allow the snowball to grow.

Food over Fitness

Many people, myself included, tend to flip the equation, prioritizing fitness over food. We use our exercise as an excuse to eat whatever we want, and burn the calories off later. While the plan isn’t bad, it’s very short-sighted. A healthy diet combined with regular exercise is clearly the best way to live, instead of constantly trying to burn off the donuts you ate.

Food is one of the constants of our lives, something we truly can’t function without. Fueling yourself with good food simply makes sense. When you combine healthy eating with your exercise, you’ll notice you feel even better! Elite athletes understand this balance, and though they routinely burn over 2,000 calories in a workout, don’t immediately go refuel with soda, fried chicken, and ice cream.

Plus, when a day comes up where finding your exercise time is difficult, making smart choices with your meals will help keep your body and mind in top shape. So when the choice is in front of you, choose the right food.

I won’t drop a diet plan bomb on you now, and certainly there is a lot of information on what to eat. We tend to make eating over-complicated, even healthy eating! So here are a few simple rules to keep in mind.

  1. Eat as many whole foods as possible, i.e. fruits & vegetables. 
  2. Eat lean cuts of meat.
  3. Eat smaller portions, but a little more often.
  4. Drink plenty of water.

Move in a way that’s fun

CrossFit Fever Games

photo via CrossFit Fever

If you don’t enjoy running, don’t run. If you don’t enjoy lifting weights, don’t lift weights. Move in a way you enjoy, and you’ll see the benefits much quicker. Your exercise won’t be a burden because it’s fun! Maybe it’s a dance class, yoga, hiking, canoeing, martial arts, cycling, soccer, or tennis. If you stop forcing the workouts, following what you’re “supposed” to be doing, then the habit won’t take hold. I enjoy running, but only on trails. I enjoy lifting weights, but not in slow, uni-directional ways (bench press). I also enjoy mixing up my workouts, keeping them fresh and interesting by trying new things.

Bottom line: Do what moves you.

Follow the Pareto Principle, aka the 80/20 Rule

Disclaimer: This isn’t the Pareto Principle exactly. But the 80/20 mindset is helpful when figuring out what kind of grace you can extend to yourself when your food and fitness isn’t measuring up. Basically, if you’re eating well in 80% of your meals, you can be flexible in the other 20%. If you exercise most of the week, don’t stress out over taking a couple of days off.

CrossFit offers a pretty solid principle for their workouts. 3 days on, 1 day off. Not quite 80%, but close enough. If you’re taking care of your body and mind 75-80% of the time, you’d have to do a lot of damage in the remaining time to screw it up.

One more suggestion though, from my own experience. Mix up your rest and cheat days so they don’t occur at the same time. Being able to workout on a day you’ve eaten some unhealthy food will help negate the bad calories, and eating well on a day you’re resting will increase the benefits of your rest.

Buy a Kettlebell

A kettlebell is far and away the most important and useful piece of equipment I own. The functionality of a KB design allows it to be used in so many more ways than a dumbbell or barbell. You can swing, carry, press, power clean, and tons more. Since the bulk of the weight lies directly beneath the handle, the weight displacement allows gravity to pull the weight in a more natural manner. Classic dumbbells place the weight on the sides, making some exercises awkward or impossible.

If you own just one piece of equipment, make it a kettlebell. The good people at FringeSport offer great prices and free shipping, which is pretty much unheard of. Gals, start around 15 lbs or less if you’re not used to weights. Guys, 25-30 lbs is a good starting point. If you want, go to your local sporting goods store and feel one out, then save some money and buy from FringeSport.

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Eat more Color

Have you ever admired the rich color palette of fruits and vegetables? Orange, after all, is both a fruit and a major color. Dark greens, apple red, or banana yellow? Ever noticed the basic color names on the Apple palette?

Simply increasing the diversity of colors on your plate will help you eat healthier, even if that’s all you do! No, Skittles don’t count. Red meat, sweet potatoes, spinach salad, and squash? Nailed it.

Embrace a Routine

If figuring out a daily workout just adds more stress to your life, don’t do that either! Write one workout you’re going to do for the week, and then simply do only that. I find I don’t work out well in the morning because I haven’t planned anything. I need something concrete to get out of bed for. If our goal is to wake up and move around for 15 minutes, let’s have a plan for it, and just do it for a week! I mentioned that enjoy mixing up my workouts, but it’s comforting to know there’s something I can fall back on that I know will bear results.

In a go big or go home lifestyle, we tend to overcomplicate matters, and the ways we move and eat are at the top of the list. We want to say we finished a killer workout or are on a fad diet, because it makes us interesting. Consider instead the snowball effect, building flake by flake until you’re a force of nature.

To be Organic, or not to be Organic: Is there a question?

I’ve been totally enthralled with a magazine I snatched up from the grocery store. It simply stated, “What to Eat Now.” And I wanted to know.

Organic Eggs China - Chicken Farm

Photo Credit: Creative Commons

There is an article about what foods to be picky about. Organic vs. Conventional. I’ll try and do the article a little justice.

Eggs: Organic eggs come from happier chickens, bottom line. They live in cage free environments and they tend to be fed with flaxseed supplements which increases the omega-3 acids and vitamin A, all good things. Although organic eggs on average cost about $.60 more, I think organic eggs taste better and look better, and shoot if the chicken is happier, why wouldn’t they.

Milk: No hormones or antibiotics here. Unlike conventional milk, organic milk comes from cows that are not given any thing scary.

Research on the hormones conventional cows are given seems to be linked to the early onset of puberty in young girls, ekk. 

Beef: Like our organic eggs, organic beef has a higher ratio of omega-3 acids

which may reduce the risk of heart disease and cancer.

Organic cows also have much better living conditions and this cuts down on the passing of E. coli.

Fruits/Veggies: This is the only one I’m a little so-so on. I have heard that if the fruit or vegetable has a strong peel it is generally just fine to eat conventional. The peel can protect against some pesticides. The article does mention that the pesticide risk is lower in organic, true. Any local fruit and veggies you can buy, do. It’s nice to eat fresh, help your local economy, and the environment. Fruits in N.C. don’t just show up from Florida by magic.

So eggs, milk, and beef generally should be bought organic. Although the prices are higher, the pros out way the cons in this situation. Hope this helps a little in your food journey. Enjoy!

 

 

 

5 Great Food Substitutes

Simple changes in food choices can pack a huge difference in your overall health. Most of the substitutes are so easy and incredibly delicious that you will forget about what was once a staple in your diet.

avocado

Photo Credit: Creative Commons

1. Avocados vs. Mayo

Avocados are packed full of fiber, folate, vitamin B6 and vitamin K. They also are 1/2 the fat and 1/2 the calories! Mash up some avocados and spread it on a turkey sandwich, yummy!

Walnuts

Photo Credit: Creative Commons

2. Walnut vs. Croutons

Walnuts add a crunch and so much more. They contain fiber, protein, and Omega-3 fats that protect against heart disease. Throw some of these bad boys in the mix and expect good things!

greek yogurt & cinnamon

Photo Credit: Creative Commons

3. Plain Greek Yogurt vs. Sour Cream

I love substituting plain Greek yogurt for sour cream. It really does taste just like it. Put some on the table for taco night or add it to your favorite soups for some creamy goodness. One single serving of Greek yogurt has about 12g of protein and it only has about 1/3 the amount of saturated fat as sour cream.

Olive Oil

Photo Credit: Creative Commons

4. Olive Oil vs. Butter

Olive oil is rich in monounsaturated fats which helps lower your total cholesterol. It also helps to wrangle up free radicals in your body. I use olive oil on salads and when I cook. It can be used instead of butter in some baked goods and when roasting veggies.

One More Mosiac

Photo Credit: Creative Commons

5. Spaghetti Squash vs. Pasta noodles

Who wouldn’t want to sneak in some more veggies? This may sound crazy, but it is so amazing!! Yes, two explaination points for this one. I stay clear of anything amazingly Italian, I know, that sucks right! It just does not agree with me. So when I learned about spaghetti squash as a substitute for noodles I was filled with joy. All you need to do it cut a spaghetti squash in half and take the seeds out. I usually drizzle, you guessed it, olive oil on it and pop it in the microwave with a damp paper towel on it for about 8 minutes, depending on the size. You can always heat it up longer. You will know when it is done because the “noodles” come right off with a fork. Add some turkey meat sauce and enjoy a veggie as a carb.

Check out Whole Living for some more information on great food substitutes!

 

 

 

 

Drink Up- some facts about H2O

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Sailboat off the shore of Haiti.

When you think about it, water is pretty amazing.  97% of the Earth is covered by SALT water.  Found in oceans and seas across the globe.  Zoom in a bit and we can find water all around. Take your skin for instance, it is 70% water. Water benefits us in so many ways. Let’s look at a few here.

Some quick facts about water may help you tip back the glass.

  • Water makes up 2/3 of the human body
  • Helps regulate  body temperature
  • Transports oxygen to cells
  • Cushions joints
  • 90% of your brain is water
  • Aides in your metabolism
  • Detoxes your system
  • Relieves fatigue
  • Aides in weight loss

The list can go on. So next time you reach for that sugary, no-nutritant, carbonated drink, think of your body. Water is a great choice!

The Desert Island: Top 5 Fabulous Foods

Almonds

HealthAliciousness: Creative Commons

We all know that question, “if you were stranded on a desert island, what would you want with you?” How about that same question talking about food? If you were on a desert island and could only take 5 foods with you, what would you choose?  I have thought about this question and I think I have a pretty good idea about my top 5.

5. Sweet Potatoes: This root is jammed packed with excellent nutrients. With vitamins like B6, D, and C, this is a starchy food you should load on your plate. They also contain iron, which is vital in oxygen transportation and magnesium, which helps with, well, a lot of different things. From healthy arteries to relaxation and stress release, it seems to do it all. Experts believe that 80% of our population may be deficient in this mineral. I like to enjoy my sweet potatoes with olive oil and a touch of honey. You can saute them or bake them in the oven at 350 for about 25 minutes, or until soft.

4. Blueberries: These are like little ninjas. Blueberries are a great source of vitamin C, which aids in our immune system. They are well known for thier antioxidant work. Antioxidants help to control free radicals in our body. Think of free radicals as a family member or friend that over stayed their welcome. They think they belong, but they really do not. And the longer they hang out the more havic they produce. I love throwing these little guys in my smoothies!

3. Coconut Milk: I don’t drink cows milk, (I do eat cheese, which is weird I know). I have fallen in love with coconut milk. It just seems so natural and trustworthy. The benefits of coconut milk include, weight control, blood sugar levels, anti-inflammatory, aids in blood pressure, calcium for strong bones, I could go on and on. This is a great substitute if you are lactose intolerant too. I also like to have my coconut milk in a smoothie!

2. Kale: I heart kale so much! It has so many wonderful things going on in its precious little dark green veins. It is full of fiber and it has a  healthy balance of omega-3 and omega-6 fatty acids. It also aids in eye function with its vitamin A.  Because of the dark green color of kale, it is among the elite group of vegetables that have been linked to help fight certain cancers. Stock up on this one! I love to make kale chips. Wash your kale off, take the leaves off the stem and place on a cookie sheet. Then I like to sprinkle with olive oil and sea salt. You can bake for about 15 minutes at 350′. So good!

1. Almonds: Every thing a heart could ever want! They help reduce heart attack risk, artery wall build up, lower bad cholesterol, and in turn lower your Bp. They help build strong bones, aid in the nervous system, and can lower blood sugar rise after meals. Almonds are also an excellent source of protein. So rather than grabbing a burger, make an almond and honey sandwich. Who would have thought so many good things could come in something so small. I eat almonds on the go to help my hunger between meals.

Please let me know what your 5 are! I love learning about new foods and how they help our bodies.