What is a Super Low Calorie High Energy Breakfast From Mr. Lazy Cook?

Here is a breakfast that you can put together in a snap that will hold you through the morning hours with solid nutrients and totals below 500 calories from Mr. Lazy Cook. That leaves you a full 1500 calories to supply your next two meals with, not counting any subtractions for exercise.

Here is the utterly simple and fast breakfast – Avocado Walnut Toast.

Avocado spread over toast ready for the next step

Avocado spread over toast ready for the next step

Ingredients:
One slice whole grain bread
One medium avocado (5 ounces)
1/8 cup chopped walnuts
One tablespoon hemp seeds.

Toast the bread and spread the avocado across the slice. Add the chopped walnuts and sprinkle with the hemp seeds.

The nutritional breakdown is:
Calories 472
Fat 34.5 grams
Saturated fat 4.6
Carbs 81 grams
Fiber 17 grams
Protein 12 grams

I am very impressed with the nutritional value of this simple dish. That 17 grams of fiber is nearly half what you need to get all day. It gives you a running start on good digestion.

The protein, at 12 grams, amounts to about a quarter of what you need in a day. Avocados provide all essential amino acids necessary to form complete protein.

Protein also helps to keep your blood sugar up and protects you from the hungry feeling around mid-morning.

Regarding the nearly 35 grams of fat. “Avocados provide the healthy kind of fat that your body needs. Like olive oil, avocados boost levels of HDL (the “good” cholesterol). HDL cholesterol can help protect against the damage caused by free radicals. This type of cholesterol also helps regulate triglyceride levels, preventing diabetes. A study published early this year in the Canadian Medical Association Journal found that a vegetarian diet, which includes HDL fats, can reduce levels of LDL (the “bad” cholesterol) as effectively as statin drugs, according to NaturalNews.

If reading this has suggested to you that maybe avocados are some kind of super food, I think you are on the right track. I have written several posts on them. Are avocados good for you?, All fat grams are not created equal, Avocados may improve satiety and reduce snacking, What is a tasty summer salad from Mr. Lazy Cook?

Tony

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Fitness: Beyond Your Gym Attendance

Tony:

The bottom line is you can’t expect to pick and choose what you are willing to do to be fit and healthy. Being fit is something you work toward all day long. Decide to strive for the full package – healthy inside and out. Look healthy because you ARE healthy!

Originally posted on PFITblog:

fitness is a lifestyle Have you heard that saying, “you can stand in the garage, but that doesn’t make you a car? Well the same applies to fitness.

Going to the gym doesn’t make you fit. Even doing an occasional intense workout doesn’t necessarily get you fit either.  Your body needs a lot more than just regular gym attendance – it needs a healthy lifestyle. Being fit requires eating for fuel, giving your body the nutrients it needs to grow and repair. It requires discipline.  You may need to say “No’ next time you are asked to go out when you know your body desperately needs rest. Your body needs ample fluids for healthy hydration and to help flush toxins. Your body needs good posture to relieve joints and to prevent injury. Sadly, there are a lot of people working hard in the gym to get fit, who are destroying their bodies as soon…

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Deluxe Homemade Fruit and Vegetable Rinse

Tony:

Happy Earth Day! Here is a simple solution to protect yourself against the herbicide and pesticide plague sprayed on our fruits and veggies. It appeals to Mr. Lazy Cook.

Originally posted on D.I.G:

I wish that we could all of our fruits and veggies straight from a farm and onto our table.  Unfortunately, not only does our location in the US make that difficult during certain seasons but there are also times where we are either hindered by time or financial considerations.

For those reasons, I’ve always been a fan of using a fruit and vegetable rinse on our store bought produce (even organic…apparently it is allowed to spray pesticides on organic produce during transportation) .  Like many things, I used to by the versions from the grocery store but then I got to thinking about how I was spraying more chemicals onto things I was trying to get chemicals off of.   Now that just seems a bit silly, no?

deluxe fruit and veggie rinse

This recipe has outperformed all store-bought fruit and vegetable rinses I’ve ever gotten.  Not only do I feel completely comfortable in how…

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The Super Seeds: Which is Healthier

Tony:

What’s the difference between them? Hemp seeds outshine chia and flax when it comes to protein: Two tablespoons serve up almost 7 grams, the amount found in two egg whites. Plus, the protein in hemp seeds contains all essential amino acids, something that’s unusual for plant foods. (Amino acids are the building blocks of protein; essential amino acids must come from your diet because your body can’t make them on its own.)

 

Regular readers know that I am a big fan of Super Seeds. Check out What are the top health benefits of Chia Seeds? and also How good is hemp seed for you?

Tony

Originally posted on Cooking with Kathy Man:

Leslie Beck wrote in The Globe and Mail …..

What’s the difference between them? Hemp seeds outshine chia and flax when it comes to protein: Two tablespoons serve up almost 7 grams, the amount found in two egg whites. Plus, the protein in hemp seeds contains all essential amino acids, something that’s unusual for plant foods. (Amino acids are the building blocks of protein; essential amino acids must come from your diet because your body can’t make them on its own.)

Hemp seeds are also an outstanding source of magnesium, a mineral that helps regulate blood pressure and blood sugar. Blend two tablespoons into your smoothie and you’ll get one-quarter of a day’s worth of magnesium (116 mg).

Chia seeds are high in magnesium too and, unlike hemp seeds and flaxseeds, they’re also a good source of calcium. When it comes to fibre, chia seeds have the edge, providing 5…

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Study Suggests Association between Vitamin D Levels and Cognitive Function

Tony:

“With just the baseline observational data, you can’t conclude that low vitamin D causes cognitive decline. When we looked four years down the road, low vitamin D was associated with worse cognitive performance on one of the two cognitive tests used,” Wilson said. “It is interesting that there is this association and ultimately the next question is whether or not supplementing vitamin D would improve cognitive function over time.”

Originally posted on Cooking with Kathy Man:

Vitamin D deficiency and cognitive impairment are common in older adults, but there isn’t a lot of conclusive research into whether there’s a relationship between the two.

A new study from Wake Forest Baptist Medical Center published online ahead of print this month in the journal of the American Geriatrics Society enhances the existing literature on the subject.

“This study provides increasing evidence that suggests there is an association between low vitamin D levels and cognitive decline over time,” said lead author Valerie Wilson, M.D., assistant professor of geriatrics at Wake Forest Baptist. “Although this study cannot establish a direct cause and effect relationship, it would have a huge public health implication if vitamin D supplementation could be shown to improve cognitive performance over time because deficiency is so common in the population.”

Wilson and colleagues were interested in the association between vitamin D levels and cognitive function over time…

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Vegetarian Diets and Older Women

Tony:

One of the main advantages of a well-planned plant-based diet is its rich nutrient profile, which may be even more important for older women. “Vegetarians eat more fiber and less saturated fat and have diets that are richer in antioxidants, so there are some definite advantages to eating this way as we age,” Messina says.

Originally posted on Cooking with Kathy Man:

Sharon Palmer, RD wrote in Today’s Dietitian …..

Vegetarian diets carry risks for older women. This assumption may be common regarding the appropriateness of plant-based diets for women as they age, even among health care professionals. Yet it hasn’t kept older women—even celebrities such as Mary Tyler Moore and Michelle Pfeiffer—from flocking to vegetarian and vegan diets. Indeed, according to a 2012 poll by The Vegetarian Resource Group, 4% of adults (both men and women) aged 45 to 54 are vegetarian or vegan—the same rate as observed in the general population—and 3% of adults aged 55 and older are vegetarian or vegan.

It’s true that older women have important nutrition concerns, such as maintaining a healthy weight, protecting bones, and warding off heart disease. But that doesn’t mean a plant-based diet is off limits for these women. In fact, this style of eating may be beneficial for older women. The…

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Does Crunchy or Smooth Texture Contain More Calories?

When researchers at the University of South Florida asked volunteers about calorie intake, they got some fascinating results.

“We studied the link between how a food feels in your mouth and the amount we eat, the types of food we choose, and how many calories we think we are consuming,” wrote study authors Dipayan Biswas and Courtney Szocs, both from the University of South Florida, and others, HealthDay reported.

Brownies-750x482
The folks in the study who had been asked about calorie count chose the crunchy brownies over the smooth. On the other hand, the majority of the non diet-conscious individuals went for the smooth ones.

“Understanding how the texture of food can influence calorie perceptions, food choice, and consumption amount can help nudge consumers towards making healthier choices,” the researchers concluded. Continue reading

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