Alisha Seabert NF-25

My take away from WB1-WB4

Drink more water Eat more whole foods Watch calories

Following DRI recommendation and using MyPlate should help with any deficiencies or difficulties.

Water I plan to increase my water intake by carrying around a water container. This will also insure that I dont have an excuse to consume soda. Whole foods I plan to add more whole foods to my diet by thinking ahead and creating meal plans. Packing my own lunches will insure I dont stop for fast food. Calories Having thought out meal plans based on whole food will cut down on unnecessary calorie intake and mindless snacking.

 The Almond is native to the Mediterranean, North

Africa and West Asia. It is a part of the Plum family and in botanical terms is not actually a nut but a Drupe. It is considered to be the earliest domesticated nut tree. And has been documented as far back as 14,000 bc The almond tree has an average life span of 20 to 25 years. It will not bear fruit the first few years after planting and is an alternate crop.

 Today almonds are Californias largest tree nut crop.

They also rank as Californias top specialty and export crop. California is the only state that produces almonds commercially an estimated $3.4 Billion annually. The US harvests 80 percent of the worlds crop produced.

About the Growers: D & S Ranches is a privately owned group of Almond and Nut Orchards in Selma, California. The Ranch is tended with loving care by the owners family and they walk the fields themselves! Selma is a small farming community in the heart of the San Joaquin Valley. (Fun Fact: It has been known as the raisin capital of the world for over 100 years!) It has the perfect climate, soil and Mediterranean latitude for growing almonds. When you buy from D & S Ranches you are buying directly from the grower. There is no middle man or repackaging. There orchards and harvesting are under constant supervision from the owners with no interference from large co-ops or investment groups. They live by one saying: "Quality Trees and Nuts!"

Important ISSUES: Pasteurization! After the Almond Board Rule went into effect they began to extensively research the Best, most NonIntrusive methods available to reduce bacteria on the skin of the nut without affecting the nut meat itself. The Good news is that they have found a process that does just that. This method was developed for the Spices Food Group where any alteration or destruction of the interior of the nut or spice kernel would destroy the delicate value of the item. As it turns out they were able to get this technology approved for application on the Selma California Grown Nut Crop.

Quality: They package and sell only First Grade Number #1 Size Almonds and Pistachios for retail sale to you. All nuts are graded as to size and quality as part of the nut harvesting and processing and packing operations at the ranch. Broken and lesser sized nuts are used for wholesale sales to the food processing and bakery industry where the largest or prettiest nuts may not be a necessity for their purposes.

They also offer: Gift certificates, mixed box sets, honey, jams and jelly, walnuts, pecans, pistachios, raisins, almonds and almond meal. Their price: Price varies from $7 for a 1lb bad of almonds to close to $80 for a 10lb bag.

Almonds, Dry Roasted, without Salt Added2.43 oz. (69 g) Energy Kilocalories 410.55 kcal Protein 14.53 g Carbohydrate 14.63 g Fat, Total 35.91 g Fat Saturated Fat 2.78 g Monounsaturated Fat 22.34 g Polyunsaturated Fat 8.97 g Trans Fatty Acid 0.01 g Cholesterol 0 mg Essential Fatty Acids Omega-6 Linoleic 8.96 g

Omega-3 Linolenic Carbohydrates Dietary Fiber, Total Sugar, Total Other Weight 69 g Water 0 L Alcohol 0 g Vitamins Thiamin Riboflavin Niacin 2.45 mg Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug)

0.01 g 7.52 g 3.4 g

0.06 mg 0.67 mg 0.09 mg 0 g 36.57 g 0 mg 0 g

This is a very simple recipe that is delicious and a great healthy snack for on the go. cup whole almonds (This can be increased to preference) 2 egg whites 1 Tbsp cinnamon 1 Tbsp Stevia sugar Mix all ingredients together in a bowl then pick out just the almonds and place on sprayed cookie sheet. Bake 15-20 minutes at 300 degrees Let cool and ENJOY!

 http://www.weightchart.com

http://www.almonds-from-california.com/
http://homecooking.about.com http://www.agmrc.org/commodities__products/nuts/

almond-profile/ http://www.almondboard.com/FoodProfessionals/Ab outAlmonds/Pages/OrchardtoTable.aspx