Almonds Are Awesome Nuts are among the most compact, portable of foods. But that's not the only reason Dr. Sears sprinkles them throughout his recipes. In addition to good fats, almonds, specifically, also contain the elusive alpha-tocopherol vitamin E that's so hard to find in food sources. In fact, studies have shown that the average American woman consumes less than half of her required 15 milligrams of vitamin E per day. Almonds are also rich in the B vitamins, fiber, protein, potassium, magnesium, calcium, iron, and a variety of antioxidants. So beneficial are almonds that they — among other nuts — won approval from the Food & Drug Administration to be labeled as a heart-healthy food. Sold? Here are delicious ways to add more almonds to your diet: For breakfast, add 1 tablespoon of slivered almonds to a cup of plain low-fat yogurt and 1/2 cup blueberries. (Serve with 1 ounce lean Canadian bacon for a complete Zone meal.) For a Zone snack, eat 1/4 cup low-fat cottage cheese with 1/2 cup pineapple and 1 teaspoon slivered almonds. Remember that three almonds make up the fat portion of a Zone snack. .................................................................................................................... Can the Zone Diet help keep my skin looking healthy? Yes, definitely. Many skin problems are caused by "bad" eicosanoids, the hormones that can increase inflammation and tissue destruction in your body. An overproduction of these eicosanoids (particularly ones called leukotrienes) can lead to skin dryness, as well as eczema and psoriasis, the two most common skin diseases. Though standard topical medicines can help relieve skin problems, they aren't always a permanent solution, since the conditions tend to recur. The best way to improve skin conditions over the long term is to follow the Zone Diet and take a daily dose of ultra-refined fish oil. This will help reduce the overproduction of bad eicosanoids, thereby decreasing inflammation in the skin (and the rest of the body). It will also help boost the balance of good to bad eicosanoids, which can stimulate the synthesis of collagen and elastin (two proteins that help maintain the skin's structure) and increase blood flow to the skin, giving it added color and vibrancy. You might also want to consider using my line of Zone skin care products to complement the Zone Diet and fish oil. These products contain an active ingredient called hydrophobic GLA, the most important nutrient for rejuvenating your skin. .................................................................................................................... .................................................................................................................... Low-carb to Low-fat Rotation - $29 Read more  Order Now! Complete Banta Diet jump-start: 30 plans sent to you by email every day plus 180 Banta recipes - $31 Read more  Order Now! ....................................................................................................................