Getting Healthy

Fiber—The What?!

Another major nutrient that is missing from processed foods is fiber.

 

What is fiber?

Fiber is part of the cellular wall of  plant-based foods—specifically fruits, vegetables grains, nuts, and beans.

According to the Institute of Medicine at the National Academy of Sciences in 2002, the recommended dietary for men aged fourteen to fifty is 38 grams of fiber per day, while women aged nineteen to fifty require 25 grams of fiber.

However, the typical American person on a typical American diet of primarily processed foods will not even come close to amounts.

Fiber comes in two varieties: insoluble and soluble.

Insoluble fiber is the bulky fiber that does not dissolve in water. Insoluble fiber is found in whole grains, wheat cereals, and vegetables such as carrots, celery, and tomatoes.

Soluble fiber does dissolves in water and helps control blood sugar levels and reduce cholesterol. Good sources include barley, oatmeal, beans, nuts, and fruits—such as apples, berries, citrus fruits, and pears. Many foods contain both soluble and insoluble fiber.

Note that there is no fiber in meat, dairy, or sugar.

 

 

Getting Dressed, Getting Healthy, Sweet, Sweet Sunday

Vegan Hair and Skin Care Ideas for Using The Rest of Your Avocados

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Okay, so now we’ve covered about twenty different ways to incorporate avocados into your daily diet, the reasons why you should add avocados to your family grocery list, and the choosing and care of avocados…

But wait…that’s not all…

 

Avocados and Skin Care…Avocados are good for your skin. Avocados are rich in nutrients—such as fat-soluble vitamins monounsaturated fats, various minerals, and essential fatty acids.Avocados have been shown to improve both the health and tone of your skin, as well as  eliminate signs of premature aging. Avocados are especially great for skin that is dry, chapped or damaged.

Many cosmetic manufacturers add avocado to their products for this reason, but given the fact that the avocados that you can purchase from your local grocer or market are relatively cheap, cruelty free, and contain no added synthetic chemicals, why not use real avocados to enjoy the real benefits of using what might be nature’s best moisturizer.

 

 

Avocado Body Scrub…Avocados can be easily paired with many different ingredients to make a healthy body scrub at home. Most of the following scrub ideas can be used not only in the shower as a body scrub, but also as a scrub or mask for your face, depending on the consistency of the second ingredient.

Here are a few ideas…

Almonds….1C smooshed avocado, 1/4C ground almonds…great for dry skin

Coconut…1C smooshed avocado, 1/4C grated avocado…great for healing scars

Coffee…1C smooshed avocado, 3Tbsp coffee granules…great for getting rid of stretch mark

Honey…1/2C smooshed avocado, 1/4C honey…great for dry skin

Lime…1/2 smooshed avocado, juice of 1 lemon, 1tsp baking soda…great for getting rid of tan lines

Oats…1C smooshed avocado, 1C oats…great for acne

Salt…1/2 smooshed avocado, 4Tbsp rock salt….great for exfoliating

Sugar...1C smooshed avocado, 4tsp sugar, 1tsp olive oil…great for acne

Yogurt…1C smooshed avocado, 1C plain Greek yogurt, 1Tbsp salt…great for moisturizing

 

 

Avocados and Hair…Avocados are also great for nourishing dry and damaged hair. The following avocado hair mask include smoothing and moisturizing your locks without weighing down fine hair, adding shine, and restoring natural luster to your hair.

Avocado Hair Mask…1/2 smooshed avocado, 1 egg, 2 drops peppermint essential oil, 2Tbsp olive oil

 

Getting Healthy

Avocados—The Even More “How”

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GuacamoleGuacamole, that traditional Mexican and Central American dip that we are all so familiar with, and that I could eat by the gallons, is another way to incorporate avocado in your diet. Here’s a great recipe to try…Vegetarian Guacamole Recipe by Jamie Oliver

 

Meals…For my non-vegan readers, avocados can be great meal starters. Fill avocado with tuna, shrimp, or chicken. Add avocado slices to hamburgers, tortas, hot dogs, and carne asada. Combine avocado with eggs to make scrambled eggs, tortillas, or omelettes.

These Vegan Enchiladas with Cilantro Avocado Cream Sauce from Oh She Glows have just been added to this week’s menu plan. In addition to serving the sauce over the enchiladas, you can also serve sauces such as this with chicken, hamburgers, and hot dogs.

Pasta with Avocado SauceCook 18oz pasta according to directions. Blend together 1 garlic clove, 1/4C minced basil leaves, 1Tbsp lemon juice, 1Tbsp olive oil, dash pepper, dash lemon zest, 1 ripe avocado, 1Tbsp water, dash salt. Drain pasta. Serve sauce over pasta.

 

 

Salad…Avocados are best eaten along with other fruits and vegetables because avocados enhance the nutrients that are present in whatever fruits and vegetables you serve them with—at least tripling how well your body absorbs carotenoid, an antioxidant which helps protect the body against free radical damage.

Avocado Salad Recipe…Mix chopped onion, tomato, lettuce, avocado, and any other vegetables or meat you desire or that you have on hand. Add salt, pepper, lime juice, and drizzle olive oil over the salad. You may add

 

Salsa…Toss together 3 diced tomatoes, 2 diced avocados, 1 diced red bell pepper, ½ dicerd red onion, 1½C corn, 1 small can sliced black olives, 3 minced cloves garlic, ¼ of a finely diced jalapeno pepper, ¼C chopped cilantro or parsley, juice of one lemon, 1Tbsp olive oil, salt, pepper. Refrigerate. Serve with whole grain or bean chips, tacos, burritos, or fresh veggies.

 

Sandwiches/Toast/Wraps…Avocado is a great vegetarian substitute for meat in sandwiches, as well as a better for mayonnaise in any sandwiches.

Avocado “Grilled Cheese” Sandwich…One great sandwich to try would be the following recipe for a vegan grilled “cheese” sandwich…

Lightly toast 2 slices of vegan whole wheat bread. Prepare the sandwich with 2Tbsp vegan mayo, 1/2 of a ripe avocado, 6 very thin slices of green bell pepper, 6 very thin slices of red onion, and 2tsp extra virgin olive oil. Brush sandwich with olive oil. Grill as you would a regular grilled cheese sandwich.

 

Smoothies...Avocado smoothies are a great breakfast treat or post-workout snack.great breakfast treat or post-workout snack. For the simplest avocado smoothie, blend together 1 whole avocado, 1C milk, 1C ice, 1⁄2tsp vanilla, and 2Tbsp sugar….using any milk or sugar substitutes that you choose (more on this later)

 

Soup…Any easy way to incorporate avocado into any other soup would be to use it as a garnish. This will add both flavor and health benefits.

Another option would be to try an avocado soup…such as this hot soup from Healing Tomato, or this cold soup from All Recipes.

 

Sushi…Avocado are akey ingredient in California rolls and other makizushi (“maki”, or rolled sushi). I’ve only tried making sushi once, but I’m seriously thinking about getting my sushi mats back out and trying this recipe from Plant Based U.

So with all these recipes on hand and both my interest and taste buds awakened, I have now added avocados to our family’s permanent grocery list. Not only will these avocado recipes make a filling addition to our future meals and snacks, they will also provide ourfamily with nutritious heart-healthy fats, fiber, folate, vitamin A, potassium and more.

*****

 

Sweet, Sweet Sunday

Avocado—The How?!

Avocados are definitely a food item worth adding to or keeping on your family’s Big Shopping List.

In fact, we need to start stocking our pantries and refrigerators with “nutrient-dense” foods, such as the avocado, that super-enhance the nutritional quality of our diets—by supplying us with vitamins, minerals, and so forth—while at the same time adding relatively few calories.

The many health benefits for eating avocados include…

  • boosting cognitive abilities
  • building stronger bones
  • enhancing the absorption of nutrients for the body
  • helping to keep your heart healthy
  • helping to maintain blood sugar levels
  • helping to manage your insulin, triglycerides and cholesterol levels
  • increasing blood circulation throughout the body
  • keeping our eyes healthy
  • protecting us from heart diseases and diabetes
  • reducing the risk of cancer, liver damage, and vitamin K deficiency-related bleeding
  • treating the symptoms and associated pain of arthritis

 

But HOW do you go about adding more avocado, one of THE world’s best superfoods, to your family’s menu plan, apart from eating guacamole and fried tortilla chips?!

Here are a few ideas…

 

1. Appetizer Recipes…Avocado a great element as an appetizer since it prepares the digestive tract to function at its highest level during the meal to come. For several good recipes, check out the Avocados from Mexico website.

2.  BrowniesHealthy Avocado Brownies from The Healthy Maven

3.  Butter Substitute…Replacing butter or oil for avocado can be a great way to reduce your intake of unhealthy calories while baking. Simply add the same amount of avocado as you would have added of the butter or oil. For example, 3.5oz avocados contain 14.66g fat, whereas the same amount of butter would contain 81g fat.

4.  Mousse…

  • 2 ripe avocados
  • 1/2C chocolate chips
  • 1/4C milk of choice
  • 1tsp pure vanilla extract
  • 1/8tsp salt
  • 3Tbsp sweetener of choice

Melt the chocolate chips in the microwave. Combine melted chocolate chips with the rest of the ingredients in a blender. Blend together until completely smooth.

 

Getting Healthy, Sweet, Sweet Sunday

Avocado—The Why?!

  • Antioxidant phytochemicals (such as beta-sitosterol, glutathione and lutein) — To help protect against various diseases like macular degeneration and cataracts, it’s a good idea to eat a diet rich in phytochemicals like avocados. Antioxidant phytochemicals prevent oxidative damage (also called free radicals) that have the power to change DNA and result in cell mutations….
  • Folate — Because of its high supply of the crucial nutrient folate,
    avocado benefits include preventing certain birth defects like spinal bifida and neural tube defects. Research has even suggested that folate-rich foods can help prevent strokes!…Phytonutrients (polyphenols and flavonoids) —
  • Anti-inflammatory compounds like phytonutrients are key to reducing the risk of inflammatory and degenerative disorders that can affect every part of the body — including joints, the heart, brain, internal organ systems, skin and connective tissue.
  • Avocados are a high-antioxidant food that contain lutein, a type of carotenoid that protects eye health and preserves healthy, youthful looking skin and hair. Carotenoids are the group of antioxidant phytochemicals found in veggies like carrots, squash and sweet potatoes that are known for blocking the effects of environmental toxins like pollution and UV light damage….Research shows that dietary carotenoids provide health benefits related to decreasing the risk of diseases, particularly certain cancers of the skin and age-related eye disorders like macular degeneration. (8) Lutein appears to be beneficial for eye disease prevention because it absorbs the type of damaging blue light rays that enter the eyes and skin, changing DNA and causing free radical damage. Research also shows that adding avocado to a meal helps further carotenoid absorption.
  • As you now know, avocados are one of the best fruit sources of fiber. Depending on the size of the avocado, one whole fruit has between 11–17 grams of fiber! That’s more than nearly any other fruit and most servings of vegetables, grains and beans too. High-fiber foods are important for anyone with digestive tract issue because fiber helps shift the balance of bacteria in the gut, increasing healthy bacteria while decreasing the unhealthy bacteria that can be the root of some digestive disorders. Fiber also helps add bulk to stool, makes it easier to go to the bathroom, and helps pull waste and toxins through the intestines and colon.

 

 

One of my goals in this “What Now” section is to begin looking at nutrition labels as an informed consumer, so that that deciding which foods to add and which foods to eliminate from my family Grocery IQ app will be much easier.

I have even made a commitment to actually at least glance at the nutrition labels before actually tossing stuff into my cart, or letting the “resident four year old” do so.

Getting into the habit of always checking the nutritional label, as well as thinking about foods in a way that corresponds to these labels as I plan our grocery lists, will hopefully help me not only make smarter food choices now while I am learning about developing healthier lifestyle, but also make shopping for groceries easier and quicker further along this journey.

But first of all, I need to know what the heck I’m looking at and how to use this information.

So let’s take a quick run-through of the elements that make up the nutrition label, and how this applies to our first added food—the avocado.

1. The Serving Size…The first thing to consider when starting to weed out your pantry or fridge in the game called “What Not to Eat” is the “Serving Size.”
Serving Size cannot be ignored…sad, but true…

Knowing all of the nutritional value in the Serving Size given on the actual package does not do a bit of good if you’re not actually eating the size that they supposedly tell you that you’re supposed to be eating. If you eat the whole entire box of Cap’N Crunch cereal, you have obviously eaten way more calories than the number of calories that they had expected you to have eaten. And not only have you eaten way more calories, you have also jacked up all those other supposedly important nutrient numbers also…

The recommended serving size of an avocado is smaller than you’d expect. One medium avocado is actually considered to be five different servings.

2. Calories…Calories provide a measure of how much energy you get from a serving of this food. Needless to say, far too many Americans consume way more calories than they could ever actually need. Yet they hardly ever even come close to meeting the “official” recommended intakes for the many different nutrients that our bodies need.
As a general reference for looking at calorie content when looking at a Nutrition Facts label, remember that…

  • Any food item containing somewhere around forty calories is considered to be a low-calorie food item.
  • Any food item containing somewhere around a hundred calories is considered to be “average” or moderate.
  • Any food item containing four hundred calories or more is considered a high-calorie food item.

Avocados have a lot of calories. One serving, which is only one-fifth of the typically-sized avocado, has about fifty calories…meaning that if you just ate the entire avocado, you just ate 250 calories.

3. “Limit These” Nutrients…The next section of the nutrition label details the specific nutrients contained in the food item.

The actual specific nutrients listed first are those nutrients that all of us generally eat in adequate amounts. These are shown as a percentage, showing what percentage of the amount of the recommended nutrients that food item contributes to your daily diet.
The nutrients included in this section are carbohydrates, fat, protein, cholesterol, sodium, and sugar.

a. Carbohydrates...Each day we should strive to eat 300 grams of carbs. One serving of avocado contains three grams on carbohydrates.

b. Fats…No daily recommendation has been formally established by the FDA at this point, so your main goal is to limit “bad” fats and get enough “good” fats…One serving of avocado contains a total of 4.5 grams fat—1 gram “bad” fat, and 3.5 grams of the “good” monounsaturated fat. Avocados and avocado oil are some of the richest sources of monounsaturated fats (MUFAs) in the world. These monounsaturated fats have been shown to reverse insulin resistance and regulate blood sugar levels.

Avocados also contain oleic acid, a monounsaturated fat that can improve memory and brain activity. Oleic acid in turn helps the body with carotenoid absorption.

c. Protein…Avocados having the highest protein content of any fruit,

Unless a food item makes a claim regarding its protein content—such as being “high in protein” or is marketed specifically for infants and children under four years old, this nutrient is often now shown. This is not a big deal because studies show that most of us actually do get enough protein in our diets already.

d.  Sugar…No set-in-stone daily value has actually been established for sugar either, but obviously it’s important to limit the amount of sugar you consume each day.

The amount of sugar shown will include both any naturally-occurring sugar and those sugars actually added to a food or drink. Check the ingredient list for specifics on added sugars…

Avocados have the lowest sugar content of any fruit, including a very low amount of fructose.

Also, the type of sugar contained in avocado is a specific 7-carbon sugar, which is a relatively rare form of sugar that inhibit the enzyme hexokinase. In newbie-nutrition-nerd language, this fact means that avocados control the way that our bodies process glucose, and as a result protecting the overall health of diabetics.

4.  “Get Enough of These” Nutrients…The nutrients listed next are those nutrients that hardly any of us generally eat in adequate amounts. These nutrients include fiber, vitamins,

a.  Fiber…The recommended daily amount of fiber that each of us should be eating each day is 25 grams.

Fiber helps keep the digestive system running smoothly—bulking up stools, ensuring the smooth passage of food through the intestinal tract, stimulating gastric and digestive juices so nutrients are absorbed in the most efficient and rapid way, promoting healthy bowel function, and reducing the symptoms from conditions like constipation and diarrhea.

Avocados contain more soluble fiber than most foods and help stabilize blood sugar levels, facilitate proper bowel regularity, and maintain proper weight control.

Avocados supply 40% of the daily requirement of fiber per serving, making them a very smart choice for optimizing your digestive health.

Not only that, eating avocados also helps prevent bad breath.

b.  Vitamins…Avocados are a good source of many important vitamins, including vitamins C, B6, B-12, A, D, K, and E—such as 4% of the recommended amount of vitamin C and 6% of the recommended amount of vitamin E.

Vitamin B is important for helping to fight and avoid diseases and infections. For example, pregnant women can avoid the nausea and queasiness of morning sickness by making sure that they get enough Vitamin B6.

Vitamin K…It is important that pregnant women get enough vitamin K in order to prevent vitamin K deficiency-related bleeding (VKDB), a bleeding disorder caused by a deficiency in vitamin K that is sometimes seen in newborn babies whose mothers have not taken in enough vitamin K while they were pregnant. Avocados contain a very high amount of vitamin K—almost 40% of the daily requirement per serving.

Minerals…Avocados are also a great source of many essential—such as calcium, copper,  phosphorous, selenium, and zinc—all of which help to improve the density of your bones and lower your risk of getting osteoporosis.

  • Calcium...The recommended daily value for calcium is 1,000mg.
  • Copper…In addition to helping to strengthen your bone density, copper also strengthens your blood vessels, helps keep your nerves healthy, and boosts your immune system.
  • Folate…In addition to helping to strengthen your bone density, folate also boosts brain function, and is crucial for cell repair and during pregnancy. Avocados provide 10%DV for folate..
  • IronAvocados provide 2%DV for iron.
  • Potassium…In addition to helping to strengthen your bone density, potassium helps relax your blood vessels and arteries and reduces your risk of circulatory problems—such as blood clotting, heart attacks, hypertension, high blood pressure, strokes. Avocados provide 6%DV of potassium. You would need to eat two bananas to meet the potassium content in just one whole avocado.

Finally avocados prove to be a great source of organic compounds—such as antioxidants, phytosterols, carotenoids, and flavonoids.

a.  AntioxidantsAntioxidants neutralize the effects of free radicals, the dangerous byproducts of cellular metabolism. This is important because free radicals are responsible for dozens of serious conditions in the body—including cancer, cardiovascular disease, vision problems, premature aging, and cognitive disorders.

  • Lutein…Lutein prevents problems with your eyes—such as cataracts, eye diseases related to age, and macular degeneration. Lutein also reduce your risk of cartilage defects—such as osteoarthritis).
  • Xanthophyll…Xanthophyll is an antioxidant which studies have shown could possibly help to decrease signs of the aging process on various parts of your body.

b.  CarotenoidsCarotenoids are chemical compounds that give certain fruits and vegetables their bright yellow, orange or red color. Carotenoid benefits include lowering inflammation, promoting healthy growth and development, and boosting immunity, among others. Beta-carotene is one of the most common carotenoids.

c. Flavonoids…Avocados contain antibacterial flavonoids, which help kill bacteria in your mouth that can result in bad breath.

  • improved heart health, hormone balance, better digestive health
Getting Healthy, Sweet, Sweet Sunday

Avocado—The What?!

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The first word that you probably think of whenever you hear the word “avocado” is most likely “guacamole”

And if you’re like me, you rarely saw avocados when you were growing up in any other location than the local Mexican restaurant.

 

Since avocados and Mexican food always seem to go hand in hand, then it is no shock to learn that the avocado is believed to have first originated in the state of Puebla, Mexico, where archaeologists have discovered avocado pits lodged in caves dating back to at least 10,000 B.C.

 

Today Mexico remains the largest avocado-growing country in the world, but avocados have also become an important cash crop for California, since having first been introduced from Mexico to California in the 19th century. Over 95% of all United States avocado production takes place in Southern California…60% in San Diego County alone.

 

Avocados have become a superfood of choice for many who are overhauling their eating habits.

Their unique appearance, taste, and health benefits have moved avocados from being a novelty food item once used only in guacamole, to now being a staple ingredient on many family grocery lists and an important ingredient…in everything from avocado toast at breakfast to avocado mousse for dessert.

 

Avocados are available in many varieties, but most of the avocados found in your local market will be ‘Hass’ avocados, the most common cultivar of avocado. It is this Hass cultivar that currently account for 80% of all avocados cultivated in the world in any given year.

All ‘Hass’ trees are descended from a single “mother tree” raised by a mail carrier named Rudolph Hass, of La Habra Heights, California. Hass patented the productive tree in 1935, and the “mother tree” finally died of root rot and had to be cut down in September, 2002.

These Hass avocados are the typical avocados that are medium-sized ovals with black, pebbly skin.

The flesh of these avocados is green and not particularly sweet. They have a distinct and subtle flavor, and a smooth texture. These avocados can be used in making both savory and sweet dishes.

 

So here are a few points about choosing and storing this new addition to my Grocery IQ app…

1.It is not necessary to buy organic. Avocado already has a very thick skin that protects it from any pesticides.

2.  Do not refrigerate avocados as soon as you get them home from the store. Most of the avocados that you find at the local market have been picked while still unripe, and will require another four or five days to ripen. Once the avocado is actually ripe, it will yield to gentle pressure when held in the palm of the hand and squeezed.

Some supermarkets sell fully-ripe avocados. These avocados have been treated with synthetic ethylene gas in a “ripening room,” a practice that has now become an industry standard, since first being pioneered in the 1980s by Gil Henry, a farmer from Escondido, California, after watching hidden footage films from a hidden supermarket camera which showed shoppers repeatedly squeezing hard, unripe avocados, putting them “back in the bin,” and moving on without making a purchase. (Sorry, but doesn’t that count as part of the “food processing” that so many of us are trying to avoid right now?!)

3.  If you want your avocados to ripen faster, then place them in a paper bag along with an apple or banana. This will expose the avocados to the ethylene gas that they need to fully ripen.

4.  After using part of an avocado, the rest of the avocado may be stored in the refrigerator for future use.

5.  Add lime or lemon juice to keep them “pretty” after peeling, especially if serving as part of a buffet. The flesh of the avocado is prone to enzymatically browning when being exposed to air.

6.  Propagating Your Own…Remove the pit from a ripe, unrefrigerated avocado fruit. Stab the pit with three or four toothpicks, about one-third of the way up from the flat end. Place the pit with the toothpicks attached in a jar of water. Four to six weeks later, you should start seeing roots and a sprout. Plant the pit in a pot of soil once the stem has grown a few inches. Keep watering it every few days, and eventually you may end up having a very large avocado tree…or another something to keep a “resident four year old” entertained at least.

 

 

    • that adding avocado to a meal helps further carotenoid absorption. (9)…To promote a healthy, shining complexion, simply rub the inside of an
  • avocado peel on your skin and use…Mix in some therapeutic essential oils and you can easily make a cost-effective lotion instead of pouring out money for that store-bought stuff filled with irritating chemicals!
  • Avocado can also be used to make homemade hair masks to replenish, moisture and add shine….4. Cancer Prevention…Several studies have surfaced recently touting
  • avocado as a cancer-fighting food. The Journal of Nutrition and Cancer published the results of a study, for instance, claiming that the phytochemicals in
  • avocados are so powerful that they could prevent the use of chemotherapy in people with oral cancer! (10)…Researchers from Ohio State University are taking this theory one step further and attempting to figure out exactly how this phenomenon happens. A preliminary study published in 2011 suggests that the specific phytonutrient combination within each
  • avocado may hold the key to its anticancer effects. (11) Research suggests that phytochemicals extracted from
  • avocados help induce cell cycle arrest, inhibit growth, and induce apoptosis in precancerous and cancer cell lines. (12) Studies indicate that
  • avocado phytochemicals extracted with 50 percent methanol help in proliferation of human lymphocyte cells and decrease chromosomal changes….Another reason that
  • avocados are being linked to reduced risks for both cancer and diabetes is their MUFAs. These have been shown to offer better protection against chronic diseases compared to other types of fatty acids because of their ability to lower inflammation. (13) Beta-sitosterol is also highly protective of the prostate and linked to better immune function and lower prostate cancer risk, while carotenoid antioxidants are beneficial for preventing skin cancer — making eating
  • avocados a great way to fight skin cancer with food. (14)…

 

  • avocado benefits for weight loss! (16)…6. Better Digestive Health…As you now know,
  • avocados are one of the best fruit sources of fiber. Depending on the size of the
  • avocado, one whole fruit has between 11–17 grams of fiber! That’s more than nearly any other fruit and most servings of vegetables, grains and beans too.
    High-fiber foods are important for anyone with digestive tract issue because fiber helps shift the balance of bacteria in the gut, increasing healthy bacteria while decreasing the unhealthy bacteria that can be the root of some digestive disorders. Fiber also helps add bulk to stool, makes it easier to go to the bathroom, and helps pull waste and toxins through the intestines and colon….Fats are also essential for digestion and nutrient absorption because they nourish the lining of the gut. A low-fat diet can result in constipation or symptoms of irritable bowel syndrome (IBS), which is a fluctuating disorder of the gastrointestinal tract characterized by abdominal pain and change in bowel habits….. Protection from Insulin Resistance and Diabetes…According to a large group of studies, weight maintenance with a MUFA-rich diet improves fasting insulin levels in insulin-resistant subjects. Ingestion of a MUFA-dense food (such as

 

  • Avocado Recipes…Mango
  • Avocado Salsa
  • Avocado Bison Burger
  • Avocado Soup…Chocolate
  • Avocado Mousse
  • Avocado Pizza.
  • avocados with nearly any meal or snack — even as a burger topping at your neighborhood BBQ. One pilot study with research supported by the Hass
  • Avocado Board and conducted by researchers at UCLA found that adding half of an
  • avocado to a 90 percent lean burger may cut down on compounds that lead to inflammation, which could, in turn, be associated with heart disease. The study was conducted on 11 healthy males ages 18-35, and while further research is needed on other individuals, the results of this pilot test are promising. Compared to eating a burger by itself, topping it with half of a fresh Hass
  • avocado adds not only great flavor and texture, but could also add beneficial anti-inflammatory responses during digestion. Score!…You can get inventive, if you’ve got culinary inclinations, too: A halved and pitted
  • avocado topped with an egg, sprinkled with chives and a little sea salt, and baked for about 15 minutes is an easy way to impress friends when you’re stumped about what to bring to potluck brunch. Adding
  • avocado to a smoothie with other nutrient-rich foods or fruits can be a great post-workout snack, or a healthful way to start the day. For dinner,
  • avocado and tomato salad (or, let’s be honest, adding
  • avocado to just about any salad) with a little balsamic vinegar is a tasty treat that’s also diet-friendly….So, there you go: There’s a lot more to this simple, mighty superfruit than you might have previously thought — so go ahead and order that side of guac.Image
  • Avocados are the darling of the produce section. They’re the go-to ingredient for guacamole dips at parties. And they’re also turning up in everything from salads and wraps to smoothies and even brownies. So what, exactly, makes this pear-
  • avocado is popular in vegetarian cuisine as a substitute for meats in sandwiches and salads because of its high fat content….Generally,
  • avocaa chips (left)….It is used as the base for the Mexican dip known as guacamole,[4] as well as a spread on corn tortillas or toast, served with spices….In the Philippines, Brazil, Indonesia, Vietnam, and southern India (especially the coastal Kerala, Tamil Nadu and Karnataka region),
  • avocados are frequently used for milkshakes and occasionally added to ice cream and other desserts. In Brazil, Vietnam, the Philippines[54] and Indonesia, a dessert drink is made with sugar, milk or water, and pureed
  • avocado. Chocolate syrup is sometimes added. In Morocco, a similar chilled
  • avocado and milk drink is sweetened with confectioner’s sugar and hinted with orange flower water….In Ethiopia,
  • avocados are made into juice by mixing them with sugar and milk or water, usually served with Vimto and a slice of lemon. It is also common to serve layered multiple fruit juices in a glass (locally called Spris) made of avocados, mangoes, bananas, guavas, and papayas.
  • Avocados are also used to make salads.
  • Avocados in savory dishes, often seen as exotic, are a relative novelty in Portuguese-speaking countries, such as Brazil, where the traditional preparation is mashed with sugar and lime, and eaten as a dessert or snack. This contrasts with Spanish-speaking countries such as Chile, Mexico, or Argentina, where the opposite is true and sweet preparations are rare….Sliced
  • avocado…In Australia and New Zealand, it is commonly served in sandwiches, sushi, on toast, or with chicken. In Ghana, it is often eaten alone in sliced bread as a sandwich. In Sri Lanka, well-ripened flesh, thoroughly mashed with sugar and milk, or treacle (a syrup made from the nectar of a particular palm flower) is a popular dessert. In Haiti, it is often consumed with cassava or regular bread for breakfast.
    In Mexico and Central America,
  • avocados are served mixed with white rice, in soups, salads, or on the side of chicken and meat. In Peru, they are consumed with tequeños as mayonnaise, served as a side dish with parrillas, used in salads and sandwiches, or as a whole dish when filled with tuna, shrimp, or chicken. In Chile, it is used as a puree-like sauce with chicken, hamburgers, and hot dogs; and in slices for celery or lettuce salads. The Chilean version of Caesar salad contains large slices of mature
  • avocado. In Kenya and Nigeria, the
  • avocado is often eaten as a fruit eaten alone or mixed with other fruits in a fruit salad, or as part of a vegetable salad.
  • Avocado is a primary ingredient in
  • avocado soup.
  • Avocado slices are frequently added to hamburgers, tortas, hot dogs, and carne asada.
  • Avocado can be combined with eggs (in scrambled eggs, tortillas, or omelettes), and is a key ingredient in California rolls and other makizushi (“maki”, or rolled sushi).
    In the United Kingdom, the
  • avocado became available during the 1960s when introduced by Sainsbury’s under the name ‘
  • avocado pear’.[22]…Unusual avocado variety from Cebu, Philippines…

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  • Avocado Body Scrub…Avocado Body Scrub–Bold Sky
  • Avocado Deep Conditioner..Ingredients…one half mashed ripe avocado, one egg, a couple of drops of peppermint essential oil, 2Tbsp olive oil…Benefits…adds shine…can help restore luster to your hair…rich in vitamins, minerals, and essential fatty acids…will smooth and moisturize your locks without weighing down fine hair
  • Avocado Face Mask…1/2 of a mashed ripe avocado, 2Tbsp honey… Benefits.. extremely hydrating…Best for…all skin types, especially dry skinreduce the risk of heart disease