Almonds are high in fiber, vitamin E, magnesium, copper, and several other phytochemicals. Almonds are also heart-healthy and contain high levels of antioxidants. Nutrition nerds, you may want to go here and read about Oxygen Radical Absorption Capacity (ORAC) — it’s interesting stuff! There’s new research showing prebiotic effects of almonds, aiding in immunity and proper gut function. They are, however, high in calories (160 calories an ounce), as they contain 13 grams of mono and polyunsaturated fatty acids (the good stuff!). A recommended serving of almonds is 3 tablespoons, one ounce, or 23 almonds to be exact! Above all tree nuts, almonds are highest in protein, fiber, calcium, vitamin E, riboflavin, and niacin.
And what’s the deal with this EAS Whey protein powder? Well, firstly, it’s made by Abbott Nutrition. This tells me that 1) it’s quality-controlled, and 2) it’s the real deal. You can find prepared and individually packaged EAS protein drinks for around $2 each. ::jaw hits the floor:: (I know). The 76-serving package from Sam’s Club, however, was $29.95 — $0.34 a serving. Talk about savings…props, self. So you just add the protein powder to cold water, and for a mere 130 calories, you’re consuming 23 grams of high-quality protein. The biological value of the EAS whey is 104 (egg protein being 100, the gold standard of BV). The protein digestability (PD) score of the EAS is 100 — the same as casein and milk proteins with the net protein utilization* (NPU) coming in at 92 — higher than both casein (76) and milk protein (45-86). It’ll be a great thing to have at work for after my lunch break workouts and to stave off hunger during the afternoon hours.
*NPU = BV x PD