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Take some tasty almonds to the gym.  Snack on a handful before or after you work out.  Get pumped up knowing that studies show adding an ounce of almonds a day (about 23) to a diet low in saturated fat can help maintain a healthy cholesterol level.  Repeat daily.  Snacking on almonds always fives you a powerful lift.  They have protein, fiber and vitamin E, plus every crunch is cholesterol-free.

Also, almonds are high in monounsaturated fats, the same type of health-promoting fats that are found in olive oil, which have been associated with reduced risk of heart disease.  Studies have found that nut consumption is linked to a lower risk for heart disease. Researchers estimated that substituting nuts for an equivalent amount of carbohydrate in an average diet resulted in a 30% reduction in heart disease risk. Researchers calculated even more impressive risk reduction–45%–when fat from nuts was substituted for saturated fats (found primarily found in meat and dairy products).

A few quick serving ideas:

1. Almonds and apple slices make a wonderfully simple, on-the-go power snack.
2. Make a delightful cold rice salad with almonds, fresh garden peas and currants.
3. Add sliced almonds to chicken salad.
4. Add a punch to plain yogurt by mixing in some chopped almonds and dried fruit.
5. Enhance a healthy sauté of curried vegetables with sliced almonds.