Tag 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.

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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.

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

How to fight Triskaidekaphobia

Feeling blue on Friday the 13th? Perhaps you are triskaidecaphobic, which is to say, fearful of Friday the 13th.

Wikipedia says, “Triskaidekaphobia (from Greek tris meaning “3”, kai meaning “and”, deka meaning “10” and phobos meaning “fear” or “morbid fear”) is fear of the number 13 and avoidance to use it; it is a superstition and related to the specific fear of the 13th person at the Last Supper being Judas, who was said to have stabbed Jesus Christ in the back (metaphorically). It is also a reason for the fear of Friday the 13th.”

The publication Environmental Nutrition offers the following 5 foods that are super nutritious and might bring you good luck at least in terms of your general health.

Amazing avocados, is their first offering. “Ounce for ounce, they contain more blood-pressure lowering potassium than bananas. Avocados are rich in good-for-you monounsaturated fats, and cholesterole-lowering beta-sitosterol and cancer-protective glutathione, along with Vitamin E, folate, vitamin B6 and fiber.”

Brain-boosting blueberries come in second. “These little blue marvels are the antioxidant leaders, plump and nearly 4 grams of fiber per cup and a good dose of vitamin C. They also have cancer-protective ellagic acid, and may boost your brain health and vision.”

Anti-cancer Brazil nuts come in third. “This hearty tree nut is a ‘trigger food’ that may cause cancer cells to self-destruct. It’s a super source of selenium, a promising anti-cancer trace mineral that also promotes DNA repair and boosts immunity. Just two medium nuts contain enough selenium to perhaps reduce the incidence of prostate, colon and lung cancers.”

Good old Broccoli is number four. “Here’s an easy way to get two cancer-blockers that modify natural estrogens into less damaging forms and increase the activity of enzymes that fight carcinogens. Aim for three servings a week of broccoli or its cruciferous cousins.”

Number five is Butternut Squash. “This tasty fruit (yes, fruit) is an exceptional source of beta-carotene, the antiooxidant tyour body converts to vitamin A. But it’s also an overlooked source of bone-building calcium.”

So, look on the bright side and focus on the great nutritional benefits you can derive from these five super foods and forget about the fact that today is Friday the 13th. Just don’t walk under any ladders.

Tony

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All Fat Grams Are Not Created Equal

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

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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

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Filed under fat, healthy fats, Uncategorized

Eat This To Concentrate Better

There are lots of good suggestions here. As regular readers know, I am a big time fan of brain health, having both Alzheimer’s and dementia in my family.

Besides these healthy eating tips, check out my Page – Important Facts About Your Brain (and Exercise Benefits) for more on brain health.
Walnuts
Tony

Our Better Health

Brain Foods That Help You Concentrate

Reviewed by Brunilda Nazario, MD on October 11, 2013

Ginseng, Fish, Berries, or Caffeine?

Listen to the buzz about foods and dietary supplements, and you’ll believe they can do everything from sharpen focus to enhance memory, attention span, and brain function.

But do they really work? There’s no denying that as we age, our body ages right along with us. The good news is that you can improve your chances of maintaining a healthy brain if you add “smart” foods and drinks to your diet.

Caffeine Can Make You More Alert

There’s no magic bullet to boost IQ or make you smarter — but certain substances, like caffeine, can energize you and help you concentrate. Found in coffee, chocolate, energy drinks, and some medications, caffeine gives you that unmistakable wake-up buzz, though the effects are short-term. And more is often less: Overdo it on…

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Reputation Re-haul: 5 Fattening Foods That Are Actually Good For You

Some really good ideas here. This is a good reminder how we always need to think for ourselves (not just about nutrition) and make our own decisions.

To read further on avocados, check out my posts:

Are Avocados Good for You?
Chicken Avocado Sandwich by Mr. Lazy Cook
What are the Best Foods for my Brain?

More on eggs:

Eating Eggs is Good for You
Health Benefits of Chicken Eggs
Eating Eggs is Good for Weight Loss – WebMD

Tony

Good-For-You-Foods-With-A-Bad-RepEveryday, there is someone out there that is unnecessarily avoiding certain foods. They don’t have an allergy and they don’t dislike the food, but in the name of weight loss or health, they are choosing to discriminate against them.

Blogs, news outlets and media figures like Dr. Oz are busy using scare tactics about perfectly-good-for-you foods, and with far fetched promises of shedding 20 pounds in a week. Some processed foods are marketed as “healthy” but they are far from it (see one of my previous posts) while other foods are given a bad reputation, sometimes based on studies that are simply taken out of context. Well I’m here to tell you that unless you have a real food allergy or intolerance, you shouldn’t be avoiding these whole foods based on what the uninformed word is on the street.

Below is a list of 5 foods that you may…

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10 Foods to Eat at Least Once a Week – Infographic

In case you didn’t know it. Here are 10 really great foods that you should include in your diet. Luckily, they happen to taste great, too. So, we aren’t taking hardship of any kind here.

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Tony

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14 Ways to Add Protein to Every Meal – Infographic

Are you getting enough protein? Is it high quality protein? Many people struggle with these questions. WebMD says, “You need protein for your muscles, bones, and the rest of your body. Exactly how much you need changes with age:

Babies need about 10 grams a day.
School-age kids need 19-34 grams a day.
Teenage boys need up to 52 grams a day.
Teenage girls need 46 grams a day.
Adult men need about 56 grams a day.
Adult women need about 46 grams a day (71 grams, if pregnant or breastfeeding)

“You should get at least 10% of your daily calories, but not more than 35%, from protein, according to the Institute of Medicine.”

No matter how you answered the first two questions, here are some super ways to improve your protein intake.

f27881bec2aa6561874a8bb34b3aa5a2-1Tony

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All Fat Grams Are Not Created Equal

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

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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

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

New Research: Avocadoes May Improve Satiety and Reduce Snacking

These research findings provide support for the emerging benefits of avocados,” said Nikki Ford, PhD, Director of Nutrition at the Hass Avocado Board (HAB). “These results further complement our research efforts in weight management and diabetes as well as our continued work to explore the many benefits that fresh avocados have to offer when consumed in everyday healthy eating plans.”

For the record I advocate avodados. Check out the following posts:
Chicken avocado sandwich: Mr. Lazy Cook
Are avocados good for you?
What is a tasty avocado salad? Mr. Lazy Cook
Vita Mix – green smoothies
Diet and exercise tips for prostate help from Harvard
Finally, I have a Page – Snacking -The Good, the Bad and the Ugly

Tony

Cooking with Kathy Man

New research published in the Nutrition Journal reports adding one-half of a fresh avocado to a lunch may have helped healthy, overweight people feel more satisfied and reduced their desire to eat following a meal. The study was funded by the Hass Avocado Board.

The pilot study, “A Randomized 3×3 Crossover Study to Evaluate the Effect of Hass Avocado Intake on Post Ingestive Satiety, Glucose and Insulin Levels, and Subsequent Energy Intake in Overweight Adults,” compared the effects of incorporating fresh Hass avocado into a lunch—either by replacing other foods or by simply adding it to the meal— to the effects of eating a standard lunch to determine how avocado consumption would influence satiety, blood sugar and insulin response and subsequent food intake. The subjects were 26 healthy, overweight adults.

Researchers found that participants who added half of a fresh avocado to their lunch reported a significantly decreased desire to…

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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.

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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

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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

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

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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.

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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

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