Registered Dietitian & Wellness Advocate Katie Cavuto Shares “16 Days to a Better You” Lifestyle Tips and Craveable Recipes

Although Almond Day comes around once a year, this nutrient-rich, delicious nut deserves more than just a single day of honor1. That’s why this year we’re turning Almond Day into a 16 day celebration, with our “16 Days to a Better You” almond tips and recipes. We’ve partnered with culinary nutritionist and wellness expert Katie Cavuto to unlock a multitude of creative ways to incorporate almonds into your daily routine for a heart-healthy lifestyle. 

Cavuto, dietitian for the Philadelphia Phillies and Flyers, knows the importance of consuming quality foods and eating mindfully.

"Almonds have so many positive attributes,” says Cavuto, “Not only are they nutrient dense, they provide plant based proteins and fats which are nourishing and satisfying. The versatility of almonds makes them ideal to incorporate into your daily routine, snacks, recipes and meal plans.”

Cavuto’s “16 Days to a Better You” almond recipes and everyday lifestyle tips for the Mind, Body and Earth can inspire anyone on their journey towards improved health and well-being.  

To truly celebrate our favorite nut, we will be hosting a “16 Days to a Better You” challenge. From February 1 - 16, 2016 our California Almonds’ social media followers are encouraged to share how they incorporate almonds in their favorite recipes or daily routine while tagging California Almonds on Facebook, Instagram or Twitter for a chance to win our “16 Days to a Better You” prize package2.

The “16 Days to a Better You” prize package includes:

  • One Fitbit Charge HR Wireless Activity Wristband
  • One pound of almonds
  • One California Almonds bag
  • One California Almonds water bottle
  • Two almond tins

Want another reason to celebrate? Almond Day falls within American Heart Health Month, providing another great reason to celebrate almonds.

Good news about almonds and heart health: scientific evidence suggests, but does not prove, that eating 1.5 ounces of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. One serving of almonds provides 6 grams of hunger-fighting protein, 4 grams of filling fiber and 13 grams of good, unsaturated fat.

Cauvto’s Wellness Tips for the Mind, Body & Earth


  • Learn to savor each bite. When you eat mindfully and delight in the experience, you will feel more satisfied with a smaller portion of your favorite foods. Try this: Take a dark chocolate covered almond and put it in your mouth. Before you start to chew, notice the texture of the almond. Then, with each bite, pay attention to the flavor and textures and any changes that may take place.  Pause to experience how delicious it tastes.
  • Breathe. Harness the power of your breath. One juicy breath can truly transform your body and state of mind. Stressed? Worried? Give this a try. Stop what you are doing, close your eyes and inhale fully. Pause for a few seconds and then exhale slowly and consciously release any negative thoughts or energy that you are holding onto. Notice any changes that take place? It’s relaxing, huh?  If one breath can be this powerful, imagine the robust shift you will feel when you mindfully take a few more.
  • Savor a handful of almonds! It can be difficult to keep your mind focused on an empty stomach, and almonds are the perfect snack to stave off hunger.
  • Grow something! Growing your own food is sustainable, healthy and rewarding. There is a lot of joy to be gained through the satisfaction of nurturing a plant. The presence of plants in the home can improve air quality, reduce stress and anxiety and improve overall wellbeing.
  • Eat with gratitude. Gratitude practices can bring about happiness. The same can be said for creating joyful eating experiences. Shared eating experiences with loved ones can be uplifting and provides a positive boost!


  • Shift your intentions around food. Instead of focusing on dieting and will power, choose a positive intention like eating to nourish your body. Focus your energy on creating a nourishing, nutrient dense plate of whole foods and find bliss in your intention to care for yourself.
  • Spice up your snack routine by trying a new flavor of almonds and create a simple, energizing, flavorful snack all the while dampening your cravings.
  • From almond butter to almond milk, almond flour and whole almonds, there are many ways to incorporate almonds into your daily meals to ensure you're consuming adequate amounts of key nutrients.
  • Create your own convenience foods with a little planning. Just one serving of almonds contains 6 grams of protein and 13 grams of satisfying unsaturated fats. Keep a serving of almonds in your car, gym bag, purse or office so you have a crave-worthy, crunchy snack on hand at all times.
  • Have crazed mornings prevented you from eating a nourishing breakfast? Ensure you have time for this essential meal by preparing your breakfast foods ahead of time. You can make smoothie packets and store them in the freezer or blend up a smoothie the night before. Add a scoop of almond butter to create a more satisfying meal.


  • Become a part of the “Meatless Monday” trend and incorporate plant-based proteins like almonds into your meals. Meatless meals often feature plant based proteins that contain good, unsaturated fats that offer many health benefits.
  • Create a more plant-centric plate! This simple shift in the way you arrange your plate boasts a myriad of health and environmental benefits.
  • Did you know that almond trees provide more than just the delicious kernel we eat? Almond trees contribute to water efficiency by producing three products in one including the kernel, the hull which is used for livestock feed and the shells that are used as alternative fuel to produce electricity and as livestock bedding. So, think about that the next time you crunch on an almond!
  • Do you think about your food waste? Meal planning, embracing leftovers and striving to use what you already have in your kitchen is a great way to reduce trash, take control of your food choices and ensure you plate is nourishing and sustainable!
  • Locally sourced foods help support the local community. Almonds are an important crop to the U.S., and California especially, because they can be grown in only a few places in the world that have a Mediterranean-like climate. And lucky for us, California is the most productive place they grow.


Check out Katie’s “16 Days to a Better You” meal plan for more heart-smart, delicious ways to eat almonds!









View all of Katie Cavuto's almond recipes in the Almond Recipe Center.



About Katie Cavuto

A Philadelphia-based registered dietitian and wellness advocate, Katie believes that health is about more than what you eat. She aims to inspire people to live well through messages of self-love, food enjoyment, mindfulness and sustainable, conscious living. Katie appears in regular nutrition and cooking segments on local and national TV.  Her writing and recipes have been showcased nationally in O, the Oprah Magazine, Family Circle and more. Katie is the dietitian for the Philadelphia Flyers and Phillies and was awarded Philadelphia Magazine's "Best of Philly” in 2009, 2010, 2012 and 2014. Her first cookbook is being published by the American Diabetes Association in late summer of 2016. For recipes and wellness tips visit her blog



1 Good news about almonds and heart health. Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. U.S. Dietary Guidelines recommend that the majority of your fat intake be unsaturated.  One serving of almonds (28g) has 13g of unsaturated fat and only 1g of saturated fat.

2 Winner chosen at random