What’s the Nutritional Value of an Avocado?

April 02, 2018

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FOOD

It could be because the avocado fruit bears some resemblance to that part of the male anatomy, or perhaps it’s because the health benefits of avocado promote fertility. (So if you’re longing to be a grandparent, serve your favorite guacamole recipe at the next family get-together.)

Avocado Nutrition Facts and Health Benefits

Avocados are a wonder food for older adults. They’re full of fiber and other nutrients like folate (a B vitamin) and healthy-fats that benefit us as we age. In the past 15 years. has increased substantially. A handful of trends are contributing to the increase in demand, including the fruit’s availability and impressive nutritional benefits.

1. Avocados are full of heart-healthy fat.

Two-thirds of avocado fat is in the form of monounsaturated fat, the same type of heart-healthy fat that’s in olive oil. Monounsaturated fat is a key feature of the Mediterranean Diet, a healthy eating plan that’s linked to increased longevity and reduced chronic pain.

Monounsaturated fat also helps lowers inflammation and bad low-density lipoprotein (LDL) cholesterol while simultaneously increasing healthy high-density lipoprotein (HDL) cholesterol, lowering heart disease risk.

In a study of overweight and obese adults, replacing 6 to 7% of calories from saturated fat (such as butter and cheese) with 1 avocado per day was found to lower LDL cholesterol levels, compared to a lower-fat diet. The avocado diet worked even better than a diet in which the fat came from oils high in monounsaturated fats, such as sunflower oil and canola oil.

2. Avocados are a high-fiber fruit.

According to Dieticians of Canada, half an avocado contains 6.7 grams of dietary fiber. By comparison, an apple which is widely considered to be high in fiber contains 3.5 grams. The fruit’s fiber content also promotes healthy digestion, which can reduce the risk of developing colon cancer. (Diet and nutrition are estimated to account for as much as 30 to 50% of the worldwide incidence of colorectal cancer.)

3. Avocados are a source of several B vitamins.

Avocado is an excellent source of folate, a B vitamin linked to a lower risk of some types of cancer, including pancreatic cancer and breast cancer. A one-cup serving supplies 30% of the folate we need each day. Avocado is also a source of vitamin B6, niacin, and riboflavin.

4. Avocados are brain food.

Research shows that avocados (as well as apples and melons) can help prevent Alzheimer’s, because of the moderate amount of vitamin E found in the fruit.

5. Avocados protect against age-related vision loss.

Certain nutrients — derived from foods or supplements — can help preserve your vision. Avocados are a source of lutein and zeaxanthin, a type of carotenoid with antioxidant properties. Studies show lutein and zeaxanthin reduce the risk of chronic eye diseases, including age-related macular degeneration and cataracts.

6. Avocados are a rich source of potassium.

One avocado contains more than 975 milligrams of potassium, about 25% of the recommended daily intake for adults. The American Heart Association has written extensively about the health benefits of potassium, noting that foods like avocados that are rich in potassium are important for managing high blood pressure and hypertension.

Calories in an Avocado

Ironically, even though they’re high in calories (there are 320 calories in a medium avocado) they can help you lose weight. A small study of overweight adults found that adding half an avocadoto lunch helped people feel more satisfied and full over a subsequent 3-5 hour period. If you’re trying to lose weight, take a look at your overall energy intake and use avocado to replace less healthy fats (such as trans fats found in fried food or pre-packaged snack food) so you don’t end up taking in more calories than you need.

3 Quick and Easy Recipes Using Avocados

The classic way to enjoy avocado is by making guacamole. If you’re on the hunt for a healthy avocado recipe, let your imagination (and the internet!) be your guide. A quick Google search for ‘guacamole recipes’ will turn up a hundred or more of healthy recipes, many of which can be prepared ahead of time.

Avocado is also fantastic cubed and added to salads or blended into a smoothie for a little added texture. The fruit can also be substituted for butter in baked goods and it’s perfect mixed in with your tuna or egg salad as a healthier alternative to mayo. Or try using it as a replacement for dairy in pureed soups. Here are three healthy recipes to try:

1. Mango Pomegranate Guacamole from Katie at the Kitchen Door

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Pairing the health benefits of avocado with pomegranate seeds (which are bursting with vitamin C and flavonoids), this tasty recipe will help keep your heart, brain and blood vessels healthy.

2. Mango & Goji Guacamole with Love & Lemons

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This guacamole recipe is as healthy as it gets. The goji berries, mango, and lime really cut through the thickness of the avocado, making everything feel light.

3. Cumin and Charred Corn Guacamole from What’s Gaby Cooking

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A self-described “guacaholic” this recipe from popular food and cooking blogger Gaby Dalkin includes grilled corn for a little extra pop.

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5 Ways Mindful Eating Can Help You Lose Weight

April 02, 2018

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FOOD

Snacking while cooking dinner, eating while writing emails, munching on the drive to work. Multitasking might save time, but when it comes to eating there is also a cost: distraction.

Multitasking while eating makes it challenging to be mindful. Ever sat in front of the TV with a bag of chips or a bowl of ice cream and magically, the food vanishes before your eyes and you wonder what that last bite tasted like? Or maybe you find yourself at 10 PM with calories remaining for the day so you go for the cookies, despite still feeling full from dinner. Whether eating is a result of physical or emotional distraction, both have the same end result: mindless eating.

Mindful eating is being aware of the taste, texture, aroma, presentation, and your body’s hunger and fullness cues. Getting to know your hunger and fullness is the secret to losing the weight for good and keeping it off.

1. EAT WITH BALANCE

Eating a variety of foods at each meal not only provides balanced nutrition, it can also help with meal satisfaction. Make sure that your plate has 3 foods: Fiber, Fat, and Protein. These three ingredients take the longest to break down causing a slower release of energy and keeping you fuller for longer. Find fibers through fruit, vegetables, whole grains, nuts, and seeds. Opt for healthy fats like avocado, nuts, nut butter, seeds, and olive oils. Get protein from a variety of sources including meat, fish, poultry, tofu, tempeh, beans, and nuts.

READ MORE: 7 Foods That Help You Sleep

2. TIME YOUR MEALS

If you’ve been dieting or eating sporadically for some time, it’s time to recalibrate your hunger and fullness meter. Many people say that when they begin mindful eating that they don’t really feel hungry or full; that’s likely because your hunger and fullness meter is off. Begin to get back on track by eating food at regular intervals, about every 4 hours or so–paying close attention to portion size. This is enough time for your body to recognize the swings in energy levels without getting overly hungry. Keep in mind if you still are not hungry after 4-5 hours of eating, you might have eaten a bit too much at that last meal. Not to worry though! Simply wait until your body tells you it needs more fuel in the tank before eating again.

3. BE PRESENT

It can’t be overstated that to become a mindful eater, the mind and body must be present with the plate. Eat with intention, turn off the TV and shut down the computer while dining at the table. Distracted eating is a major contributor to unintentional overeating. Focusing on your meal or snack will not only lead to greater enjoyment of whatever you’re eating but a greater awareness of your hunger and satiety cues.

4. KNOW YOUR NUMBERS

Becoming aware of the body’s internal cues to hunger and fullness will keep blood sugar stable and increase energy levels. Mindful eating requires trusting the body to know “how much” food is needed and when to stop. When you sit down to a meal ask yourself, “How hungry am I”, and give it a number from 1 to 10 with 1 being starving and 10 being stuffed. We tend to eat with our eyes over our stomachs; mindful eating is a turn from that norm. Even though mindful eating is a skill we were born with and have lost along the way, it will take some time to relearn. Instead of eating on autopilot and cleaning your plate out of habit, challenge yourself to put the fork down when you are actually satisfied (6-7) vs. stuffed (8-9). Remember to not let your body get overly hungry and eat when you feel a gentle hunger (3).

5. ACCEPT THE HERE AND NOW

So you want to make changes to your body composition and/or lose some weight, first start with loving your body just the way it is. If you find that you cannot accept yourself as you are, this is the first place to start on your mindful eating journey. The confidence that you find from within will keep you grounded and able to trust your body enough to be a mindful eater.

Mindful eating takes guts and can be scary, but on the other side, there is freedom from the diet trap. Consider weight loss and improved body composition as a side effect of eating mindfully, instead of the end goal. For some this step can be achieved by finding an activity that you truly enjoy, cleaning out the closet and buying clothes that fit and look fabulous on you, or tossing the scale if it’s defining your self-worth every time you step on it.

Lastly, remember to be patient with yourself as you begin eating mindfully. You might not feel good at it at first, but like with anything practice is key. Keep focused on your true goals and weight loss will be a side effect of your new healthful relationship with food.

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Eight Ways To Eat Healthier

April 02, 2018

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FOOD

Eight Ways To Eat Healthier – When you start learning more about nutrition, it can seem overwhelming. For people who are interested, there is definitely a lot to learn and explore, but, in the end, basic nutrition is quite simple. It’s so simple, in fact, that we know you can eat better by focusing on these eight things.

1. FOCUS ON REAL FOOD

We mean real food as opposed to processed food. Real food is fruits, vegetables, meats, dairy, seafood, nuts, seeds, whole grains, and beans. Natural sweeteners, coffee, chocolate and wine count, too — just in moderation. Avoid food that is mass-produced, emulsified (where water and oil don’t separate) or shelf-stable. Eating real food leads to eating more nutrient-rich food without much effort.

2. OPT FOR COMPLEX CARBS

When it comes to carbs, the more natural and whole, the better. Go for complex carbs like 100% whole-grain bread and pasta, brown rice, starchy vegetables, legumes, nuts, seeds, low-fat dairy and plenty of fruits and vegetables. Limit simple sugars from refined grains, processed snack foods, sweets and sugar-sweetened beverages.

3. ENJOY LEAN PROTEIN

It’s perfectly OK to indulge in breakfast sausage and cheeseburgers on occasion. But on an everyday basis, there are plenty of great lean proteins to choose from. Some good meat-free options include beans, peas, quinoa, lentils, tofu, low-fat yogurt and 1% milk. Fish is another great source of protein that can also be rich in healthy omega-3s. As far as meat goes, cuts that have round, chuck or loin in the name are usually leanest, along with chicken and turkey breast.

4. CONSUME HEALTHY FATS

Add avocados, nuts and nut butter, seeds and fatty fish like salmon into your weekly menu. Cook with healthy oils like olive or grapeseed instead of butter or lard. Make salad dressings with flaxseed oil for a healthy dose of omega-3’s.

5. EAT LOTS OF COLORS

Incorporate colorful foods into every meal — some people call it eating a rainbow. From dark greens to red berries, orange bell peppers and white onions, the colors in fruits, vegetables, and even proteins are associated with important vitamins and minerals. Eating a rainbow of colorful foods, especially fruits and vegetables, is a great way to get a variety of micronutrients in your diet. T

6. BALANCE YOUR PORTIONS

Eat a balance of carbohydrates, proteins, and fats at each meal and choose foods rich in fiber, vitamins, and minerals. A good way to do this is to fill your plate with 3–4 food groups at each meal. Eat a combination of protein-rich foods, whole grains, dairy, fruits and vegetables, and incorporate the groups you miss into other meals and snacks throughout the day. Stick to healthy portions

7. MINIMIZE THE SUGAR

In its natural state, sugar is a relatively harmless — even necessary — carbohydrate our bodies need to function. It’s found in fruits, vegetables, and dairy as the compound fructose or lactose. The problem comes when sugar is added to foods during processing for added flavor, texture or color. Eating too many of these empty calories has many health effects, the most obvious being major weight gain. Added sugar drives your insulin levels up, messes with your metabolism and causes those calories to turn right into belly fat. Sugar goes by many names.

8. CHOOSE SMART SNACKS

Snack time is when processed foods are the easiest to grab. Arm yourself with real food snacks that are as minimally processed as possible

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