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 it ain't how hard you hit; it's about how hard you can get hit, and keep moving forward. How much you can take, and keep moving forward. That's how winning is done - Rocky Balboa 
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Almonds |
How to lose stubborn body fat - natural bodybuilding champion reveals all the secrets...  Proudly Canadian!
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AlmondsAlmond Protein is High Quality Protein
All protein, with the exception of gelatin, contains all of the essential or indispensable, amino acids. However, some protein sources are low in one or more IAA, making that source incomplete from the standpoint of meeting biological requirements. This is referred to the limiting amino acid. Meaning, when the recommended level of protein is consumed in the form of a protein that has a limiting amino acid, then the biological requirement for the limiting amino acid is not met. This is generally referred to as an incomplete protein. However, this is a slight misnomer, because while the protein may be low in one or more IAA, it is a complete protein because it contains all the IAAs. The two most widely accepted measures of protein quality, which focus on digestibility, are the True Protein Digestibility (TPD) and the Protein Digestibility Corrected Amino Acid Score (PDCAAS). TPD measures the amount of nitrogen that is absorbed from protein sources. The higher the score, the more nitrogen has been absorbed and retained. One limitation to TPD is that it measures nitrogen, which may or may not come directly from amino acids. To adjust for the limitation of the TPD, the PDCAAS is used to evaluate the quality of protein by comparing the test protein food to the FAO/WHO 2-5 year old amino acid pattern, which exceeds the requirements of older children and adults. The most limiting amino acid is used to determine the score and that is multiplied by the protein's digestibility to obtain the PDCAAS. Together these measures provide a more thorough picture of protein quality. Almonds Are a Nutrient Dense Protein SourceAlmonds are a unique package of nutrients – a good source of protein (6 grams per one ounce) along with dietary fiber, phosphorus, calcium, potassium, magnesium, manganese, copper, zinc, iron and vitamin E. In fact, one ounce of almonds provides about 7.4 grams of alpha-tocopherol vitamin E, 50 percent of the RDA. Almonds are the only good source of protein that is also an excellent source of vitamin E. As a protein, almonds are rich in arginine and low in lysine. Research indicates that diets rich in arginine, low in lysine are thought to reduce the risk of coronary disease. Almonds are an ideal source of arginine in the absence of lysine, hence reducing the likelihood of competing amino acids. Also, research indicates that eating a mixed diet that includes almonds and other protein sources can provide lysine in adequate and balanced quantities. Traditionally, plant proteins have been regarded as inferior to animal protein. In the past, experts have expressed concern over the use of plant sources of protein. Current knowledge indicates that plant-based proteins are incomplete or are missing at least one of the indispensable amino acids. However, research suggests that an overall mixed diet provides the complementary spectrum of amino acids. So almonds as part of a healthy diet rich in a variety of foods contribute to the overall protein quality of the diet and provide complete and high quality protein.
Source: Pennington, J. A. T. Bowes and Church’s Food Values of Portions Commonly Used, Sixteenth Edition, 1994. Almonds and Dietary FiberEmerging research demonstrates that the combination of dietary fiber with protein contributes to overall satiety and therefore may play a role in controlling caloric intake. Most protein sources do not provide dietary fiber such as is found in almonds. Peanut butter, cheese and eggs, for example, are good sources of protein but do not supply dietary fiber. Almonds and Monounsaturated FatIn addition, the monounsaturated fat in almonds has been associated with a reduction in total and LDL cholesterol while maintaining healthy levels of HDL cholesterol. Some research shows that just one ounce a day can have this potential effect. Almonds and MineralsAlmonds are also unique in that they provide various minerals that are essential for bone health. Calcium, magnesium, manganese, and phosphorus have been implicated in maintaining bone mineral density. Almonds are comparable to skim milk and cheddar cheese in the quantity of these bone-building minerals provided in one serving. Other protein sources like chicken, beef, peanut butter, and eggs don’t offer the same. In a neat little package, nature has bound up essential health promoting nutrients in an almond. From high quality and highly absorbable protein to vitamin E and essential minerals, just one handful, about an ounce, of almonds can be an important part of a healthy, nutrient-dense diet.
How I incorporate Almonds into my diet
I have about 5 to 10 raw almonds with my lunch and supper. I use almond butter on some fiber crackers that I eat in the evening and I use almond milk when I make any sort of shake. My basic shake recipe is almond milk diluted with water and then Udo's ultimate oil blend added in. Then I just finish with whatever ingredient I'm putting into the shake (whey protein or Sunrider NuPlus or both). I used to use Soy Milk for the longest time on my cereal (which I don't eat anymore [either actually, soy milk or cereal]) but it wasn't until I switched to Almond milk that my cats jumped up on my desk and began to lap the almond milk out of my bowl. I guess they know something about the healthier choice too! I highly recommend eating only raw organic almonds. They do cost a bit more, but they taste better, their safer and you'll get more food value for your money. Do Not eat cooked, salted almonds (or other nuts for that matter) as they've been made dead during the processing as well as any good fats having been turned rancid... Avoid them Almond Fun Facts
Other Almonds informationAlmonds - the Free Dictionary (wow) |
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Almonds provide high quality, highly absorbable 
