Almond Milk vs. Coconut Milk

Almond milk has become an increasingly popular substitute for those with food allergies or intolerances. Almond milk is a creamy, nutty beverage made by toasting and grinding almonds; then, blending them with filtered water. Almonds are naturally low in sugar and provide a vast amount of nutrients for your body. Almond milk is also lactose, gluten, dairy, and casein free (This is good news for me since I am lactose intolerant!). On the glycemic index, unsweetened almond milk falls on the low end, which means a lesser rise in your blood sugar.

1 cup of unsweetened almond milk contains 30 calories (100 calories less than 2% milk), 2.5g fat, 45% DV for calcium, 50% DV for vitamin B12, and 25% DV for vitaminD. Almond milk also contains 30% of your DV for riboflavin and 50% of your DV for Vitamin E, which decreases inflammation in the body.

Coconut milk is made by pressing coconut pulp to release the cream, which is blended with filtered water and other ingredients. Coconut milk has a mildly nutty flavor and is dairy free. Fun fact, coconuts are really a fruit! 1 cup of unsweetened coconut milk provides 45 calories, 4.5g fat, and <1g carbohydrates. Coconut milk contains the same amount of vitamin D (25% DV) as regular milk and 50% DV for vitamin B12. Coconuts have antimicrobial and antibacterial agents, which can aide in immune health. Coconuts also supply medium chain fatty acids (MUFAs), which can decrease inflammation in the body.

So, are almond and coconut milk better than regular old 2%? While coconut and almond milk are both nutrient powerhouses with more calcium than 2% milk and less calories, they do lack protein. This limited protein supply does not need to pose an issue if you are already consuming other protein sources throughout your day. Almond or coconut milk can be implemented in a diet where other dairy foods are lacking due to culture, preference, allergies, or intolerances.

Check out this site to make your own almond milk --> http://wellnessmama.com/366/organic-almond-milk/

Green Protein Smoothie 
Yield: 1 serving
Ingredients
1c milk (almond or coconut)
1c fresh kale
1/2 cucumber (peeled)
1/2 frozen banana
1 scoop vanilla protein (optional)
1c ice

Directions
1. Combine all ingredients in blender and process until smooth.

Nutrition Facts 
290 calories, 4.5g fat, 41g carbohydrates, 25g protein, 4g fiber
150% DV vitamin A, 150% DV vitamin C, 60% DV calcium


www.silk.com
www.livestrong.com
www.almondbreeze.com

Top 5 Foods for Healthy Skin

Looking for a healthy skin boost? Try out these power-packed foods!

#1- Almonds

Almonds are a great source of Vitamin E, an antioxidant that protects your body from UV-induced free radical damage to the skin. Vitamin E has been shown to have anti-inflammatory roles in the skin and helps to reduce the appearance of wrinkles.  When combined with Vitamin A, Vitamin E has been shown to protect against skin cancer.

**Try out almond butter for a quick snack!

#2- Flaxseed

Flaxseed is a rich source of Omega-3 fatty acids, which help to reduce inflammation in the body and promote healthy-looking skin. Omega-3s have been studied as a wrinkle fighter, due to their ability to attract water to skin cells and plump up the skin.

**Add some flaxseed to your next smoothie! 

#3- Cooked Tomatoes

Cooked tomatoes contain the phytochemical, Lycopene, which helps to eliminate skin-aging free radicals (cause by UV-rays). Lycopene improves skin’s texture by stabilizing the DNA structure in the nucleus of skin cells. Lycopene also inhibits the activity of the enzymes involved in collagen breakdown, thus, strengthening skin.

**Add tomatoes to a stir-fry!

#4- Spinach

Spinach is a great source of Folate (Vitamin B9), which is needed for healthy skin, hair, eyes, and liver function. Folate helps to repair and maintain DNA, which will boost your skin cells’ ability to renew themselves (decreases look of aging). 

**Try a spinach salad for lunch! 

#5- Tuna

Tuna contains the antioxidant, Selenium, which helps to buffer the skin against the sun. Selenium also helps to preserve elastin, a protein that that keeps your skin smooth and wrinkle-free.

**Add tuna to a salad or stir-fry!

Looking for ways to incorporate these skin-boosting foods? Try out the Spinach Salad below!

Spinach Salad

Mix 1 tbsp. extra virgin olive oil, 1 tsp. lemon juice, 1 tsp. flaxseed, 1 clove garlic, salt and pepper in a small saucepan and heat until warm. Drizzle over 6 cups of baby spinach. Top with 1 can of tuna, ½ medium tomato (diced), and sliced almonds.

http://lpi.oregonstate.edu/infocenter/skin/minerals/

http://lpi.oregonstate.edu/infocenter/skin/vitaminE/

http://www.webmd.com/beauty/skin/want-healthy-skin-feed-well

http://www.fruitsandveggiesmorematters.org/lycopene-promotes-healthy-skin

http://umm.edu/health/medical/altmed/supplement/vitamin-b9-folic-acid

Give Your Meal a Nutritious Boost

Looking for some ways to boost the nutritional content of your meal? Try out some of these quick and easy tips!

Breakfast
-Have leftover chicken from dinner? Forget your traditional cereal breakfast and go for a protein-packed, filling meal.
-Top oatmeal or cold cereal with sliced bananas, strawberries, or blueberries for some vitamins, minerals and fiber!
-Whip up an omelet with cancer-fighting veggies. Add avocado for some healthy fats.
-Instead of adding sugar to oatmeal, try some cinnamon instead.
-When making waffles or pancakes, sneak in some protein powder for a quick boost.
-Blend together a quick smoothie with fresh fruit and nut butter for a filling treat!

Lunch/Dinner
-Add extra veggies to your soups and salads.
-Add avocado slices to your sandwich for a boost of Vitamin E, Potassium, healthy fats, and Folate.
-Top spinach salads with tomatoes or fresh oranges. The Vitamin C in the oranges/tomatoes will help you to absorb the iron from the spinach.
-Food process mixed nuts, coconut oil, and cocoa powder for a nutty spread.
-Shred carrots or zucchini into meatloaf (or muffins) to add nutrients and fiber.
-Bread chicken in coconut or almond flour for extra fiber and protein.