Category Archives: avocados

How avocados and nuts could boost intelligence – MNT

Here is some heartening news for folks worried about fats consumption.

You may want to think about adding avocados, olive oil, and nuts to your grocery list, since a new study has suggested that the monounsaturated fatty acids in these foods could boost intelligence.

incorporating-nuts-seeds-oil-in-mediterranean-diet.jpg

Researchers from the University of Illinois at Urbana-Champaign found that higher levels of monounsaturated fatty acids (MUFAs) in the blood correlated with greater general intelligence in older adults.

Study leader Aron K. Barbey, a professor of psychology at the university, and colleagues recently reported their results in the journal Neuroimage.

Continue reading

Advertisements

Leave a comment

Filed under aging brain, avocados, brain, brain function, brain health, guide to health benefits of edible seeds, nuts

Does An Avocado A Day Lower Bad Cholesterol?

Kate Patton, a preventive-cardiology dietitian at the Cleveland Clinic in Ohio, said the added components of the avocado might have given people in the avocado group an edge over the others, who were also on healthy diets.

As regular readers know, I advocate avodados: Are Avocados Good For You?

What About Krispy Kreme vs. an Avocado?

New Research: Avocadoes May Improve Satiety and Reduce Snacking,

14 Foods That Fuel Your Brain – Infographic,

What are the Best Foods for my Brain? – Infographic.

Gony

Cooking with Kathy Man

Eating a heart-healthy diet that includes avocados may lower so-called bad cholesterol among otherwise healthy overweight and obese people, according to a new study.

The findings don’t mean people should simply add avocados to their daily diets. Instead, the study’s senior researcher said, the results show that avocados incorporated into healthy diets reduced low-density lipoprotein (LDL) cholesterol.

“They shouldn’t just add an avocado to their diet, but it would be good if they incorporated an avocado into a healthy diet,” said Penny Kris-Etherton, who chairs the American Heart Association’s Nutrition Committee and is a nutrition expert at Pennsylvania State University in University Park.

People should be eating a heart-healthy diet to lower the risk of heart disease, write Kris-Etherton and her colleagues in the Journal of the American Heart Association.

Only 5 to 6 percent of calories should come from saturated fatty acids, which are found in foods like butter…

View original post 479 more words

2 Comments

Filed under avocados, fat, weight loss

What About Krispy Kreme vs. an Avocado?

5acb43b695319bf0598a3dfa8443ccf9

I advocate the avocado.

To read more on good fats, check my post: Are Avocados Good for You?

For further info on junk food: A Love Letter to Hostess Ho Ho’s – NOT.

 

Tony

Leave a comment

Filed under avocados, fat, Krispy Kreme, weight control, weight loss

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

Here is a breakfast 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. Voila, Avocado Walnut Toast!

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. Most folks have a hard time getting their full requirement of fiber every day.

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. Not many breakfasts furnish that much 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

4 Comments

Filed under avocados, calories, Weight, weight control, weight loss

All Fat Grams Are Not Created Equal

Here is another super infographic where one picture is worth a thousand words.

5acb43b695319bf0598a3dfa8443ccf9
NaturalNews says that avocados boost health in at least five ways:

1. Protein “Avocados provide all 18 essential amino acids necessary for the body to form a complete protein. Unlike the protein in steak, which is difficult for most people to digest, avocado protein is readily absorbed by the body because avocados also contain fiber. If you are trying to cut down on animal sources of protein in your diet, or if you are a vegetarian, vegan or raw foodist seeking more protein, avocados are a great nutritional ally to include not merely as an occasional treat, but as a regular part of your diet.”

To read more on good fats, check my post: Are Avocados Good for You?

For further info on junk food: A Love Letter to Hostess Ho Ho’s – NOT.

Tony

Leave a comment

Filed under avocados, fat, Weight, weight control, weight loss

What is a Tasty Summer Salad? Mr. Lazy Cook

As the heat of summer approaches it is nice to have some simple go-to meals that satisfy our nutritional needs that at the same time taste great. I consider my Avocado Walnut Summer Salad to be just such a thing.

I lived in London some years ago on a one-year assignment with Reuters. I stumbled across the basis of this salad there. Several restaurants that I frequented served a salad consisting  of a half avocado, pitted, and filled with salad dressing. That’s it. It tasted delicious and I ordered it often.

getty_rf_photo_avocado_and_walnuts

I alluded to this salad when I wrote up the benefits of avocados back in February.

A good friend of mine has since added the excellent element of an ounce of chopped walnuts to the mix. You can read more about the nutritional benefits of walnuts in the previous post.

To make this salad, remove the pit of a ripe avocado, clean out the meat, slice up and place in a salad bowl, drop in an ounce of chopped walnuts and cover with salad dressing. Voila! Instant delicious summer salad.

Nutritionally:
The walnuts contribute:
Calories 185
Fat 18.5 grams
Saturated fat 1.7 g
No Cholesterol
Sodium 1 mg
Fiber 1.9 grams
Protein 4.3 grams

The avocado yields:
Calories 161
Fat 15 grams
Saturated fat 2.1 g
No Cholesterol
Sodium 7 mg
Fiber 7 grams
Protein 2 grams

940891_533845439987579_1006709008_n

I consider this to be a really good high energy salad with all that fat. Remember, fat, per se, is not bad, but there are bad fats. The fats in walnuts and avocados are not bad fats. There is also nearly nine grams of fiber in this which comes to about a quarter of a day’s needs. Many people have a hard time consuming the 40 grams of fiber necessary each day for good health. If this has piqued your appetite for more info on good fats, check out Why should I try coconut oil? It might open your mind as well as your arteries.

I didn’t include the salad dressing because that will vary with the person making the salad. I use two tablespoons of the light stuff that comes to around 20 calories per tablespoon.

Let me know what you think of this.

Tony

Leave a comment

Filed under avocados, calories, Fiber, lazy cook, walnuts, Weight

Chicken Avocado Sandwich – Mr. Lazy Cook

Having recently written about how good it is to eat avocados, it seems only right to give you an example. As a male senior citizen I was impressed at the food value of avocados, especially in terms of prostate health.  I plan to integrate them into my regular diet.

Herewith the first attempt. I have mentioned previously that I buy the rotisserie chicken at Costco often and that I don’t particularly like the white meat. Nonetheless, the chicken is comprised of a lot of white meat and I have to use it somehow. Up until now, I have been making a chicken rice soup with it that moistens up the dry white meat very nicely.

Now I am making a Chicken Avocado on Rye sammy that I like very much.

Here is the rye bread liberally covered with the avocado slices

Here is the rye bread liberally covered with the avocado slices

I take a couple of slices of rye bread and toast them up. For some reason rye bread adds a nice flavor dimension to sandwiches for me. Cut up about a quarter to a third of an avocado into thin slices and spread them on the bread. Slice up some chicken, mostly breast meat.

Here is one of the toast slices with the chunks of chicken on top

Here is one of the toast slices with the chunks of chicken on top

I have included two photos. The first shows how thick I spread on the avocado. The second is the chicken piled on top. I eat these open face because it seems easier to handle.

Here is the nutritional breakdown:

Calories      386
Fat               13.1 grams
Saturated fat 2.2 grams
Cholesterol  76.1 grams
Sodium      670 mg
Carbohydrates  34.9 grams
Fiber         3.4 grams
Protein    29.9 grams

While simple to create, I consider this to be a very satisfying sandwich. Not a bad total calories and you get some worthwhile nutrition out of it. Try it out and let me know what you think. Clearly, the fat content of the avocado is not onerous. Don’t forget this is 13.1 grams of good fat that raises your HDL (good cholesterol) and lowers your LDL (bad cholesterol). If this has piqued your appetite for more info on good fats, check out Why should I try coconut oil? It might open your mind as well as your arteries.

Tony

1 Comment

Filed under avocados, health, healthy eating, prostate health, Weight

Are Avocados Good For You?

Many folks refuse to eat avocados because of their high calories and fat content. However, there are significantly more reasons to consume them than to avoid this heart healthy fruit.

5cd58aa0-b6cf-432a-9676-cfd8f3be6368

Infographic from Project Wellness Now

NaturalNews says that avocados boost health in at least five ways:

1. Protein “Avocados provide all 18 essential amino acids necessary for the body to form a complete protein. Unlike the protein in steak, which is difficult for most people to digest, avocado protein is readily absorbed by the body because avocados also contain fiber. If you are trying to cut down on animal sources of protein in your diet, or if you are a vegetarian, vegan or raw foodist seeking more protein, avocados are a great nutritional ally to include not merely as an occasional treat, but as a regular part of your diet.

2. Beneficial Fats “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 causeavocado1d 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.

3. Carotenoids “Avocados are an excellent source of carotenoids. Although many people associate carotenoids only with red and orange produce, avocados are also an excellent source of this phytonutrient. Avocados, also known as alligator pears, offer a diverse range of carotenoids including not only the better known ones such as beta-carotene, alpha-carotene and lutein, but also lesser known varieties of this type of phytonutrient such as neoxanthin, zeaxanthin, chrysanthemaxanthin, neochrome, beta-cryptoxanthin and violaxanthin. Every time you consume foods rich in carotenoids, you deliver high quality vitamin A to your body, thereby protecting eye health. Carotenoids also enhance the functioning of the immune system and promote healthy functioning of the reproductive system. Since carotenoids are fat soluble, eating avocados optimizes the absorption of these nutrients.

b0d48b54e590e50d3e49d57da072cc22

4. Anti-Inflammatory
“The combined effect of the deluxe package of nutrients contained in avocados offers powerful anti-inflammatory benefits. Avocados’ unique combination of Vitamins C and E, carotenoids, selenium, zinc, phytosterols and omega-3 fatty acids helps guard against inflammation. This means avocados can help prevent or mitigate against both osteo- and rheumatoid arthritis.

5. Heart Health “To get the most nutritional value from avocados, avoid those which have become over-ripe. You can identify these at the store because they will have dents and feel overly soft when you hold them. A ripe avocado should have no dents in its skin and will feel slightly soft when squeezed. You can also buy unripe avocados, which feel very hard when gripped, and permit them to ripen at home. The portion of the avocado closest to the skin is the most dense in nutrients, so be sure to scrape the skin clean before discarding it.

 

Lastly, Joe Theissman step aside, avocados are a super source of beta-sitosterol which is very positive for men’s prostate health.

Mr. Lazy cook advocates avocados. When I was in London, many restaurants served a half of an avocado cut lengthwise, pit removed, filled with vinegar and oil salad dressing. I got to really love these and fix them at home often. What could be simpler?

Tony

11 Comments

Filed under arthritis, avocados, calories, carotenoids, carotenois, cholesterol, fat, HDL Cholesterol, healthy eating, healthy living, lazy cook, LDL Cholesterol, protein, Weight