I Love Fat!
I Love Fat!
In fact, I wholly Believe in Fat! There I said it!
I believe that fat has its place in our food, in and outside our bodies. Fat serves our bodies in many powerful ways. It helps us to feel full, assists with our digestion, hydrates our skin and boasts our brain perform at its peak and the list goes on and on. I do not believe all fat is good, but it certainly is not all bad either. For as long as I can remember, Fat has been of huge debate, and I say debate on!
For today I want to talk specifically about our fatty little buddy the Avocado. Perhaps, you will look at this one little perfect fat source a little differently once you hear more about it. I have even included a few of my favorite delish recipes for you to enjoy this week!
The Dietary Guidelines for Americans, 2010 recommends that Americans increase their intake of dietary fiber and states that dietary fiber that occurs naturally in foods may help reduce the risk of cardiovascular disease, obesity, and type 2 diabetes, as well as help provide a feeling of fullness and promote healthy laxation. One-fifth of a medium California avocado (1 ounce) provides 8 percent of the Daily Value for fiber, while enjoying one-half of a medium California avocado provides 20 percent of the Daily Value for fiber.
Naturally sodium-free and cholesterol-free, California Avocados act as a nutrient booster by enabling the body to absorb more fat-soluble nutrients, such as alpha- and beta-carotene as well as lutein, in foods that are eaten with the fruit.
Here are just a few of the vitamin and mineral highlights packed in this gorgeous little fruit:
Nutrient DRI/DV: pantothenic acid- 41.6%, fiber- 40.2%, vitamin K-35%, copper- 31.1%, folate- 30.3%, vitamin B6- 22.9%, potassium- 20.7%, vitamin E- 20.7%, and vitamin C – 20%.
Can’t wait? Go Straight to the recipes by clicking this link!
Ready to learn more about Avocados for Moms and Kiddos and the rest of us too!…. Keep reading
Moms, Kids and Avocados
Nutrition for Moms
Avocados can be part of a healthful diet for both pregnant and nursing moms. Fresh California Avocados are sodium, sugar and cholesterol-free and contain mono and polyunsaturated fats. The recent recommendations from the Dietary Guidelines for Americans, 2010 state:
Reduce daily sodium intake to less than 2,300 mg and further reduce intake to 1,500 mg among persons 51 and older and those of any age who are African American or have hypertension, diabetes or chronic kidney disease. The 1,500 mg recommendation applies to about half of the U.S. population, including children, and the majority of adults
Reduce the intake of calories from solid fats and added sugars
Consume less than 300 mg per day of dietary cholesterol.
Avocados can help Moms and Kids reduce their intake of those bad boy nutrients that increase the risk of certain chronic diseases.
Nutrition for Kids
A lifetime of good eating habits and good health can be established early in childhood. Rich, creamy avocados are a kid-friendly fruit in many ways: They provide great taste, fun texture and they contribute valuable nutrients including:
8% of the recommended Daily Value (DV) for folate
4% DV for fiber and potassium
4% DV for vitamin E and more
Research shows folate (folic acid), another important component of the B-vitamins, is important for a healthy pregnancy, reducing your risk of serious birth defects of the spine and brain, also known as neural tube defects. Folate also helps produce and maintain new cells. This is especially important during periods of rapid cell division and growth, such as infancy and pregnancy. Both adults and children need folate to make normal red blood cells and prevent anemia.
Babies love avocados
What makes avocado appealing to babies?
The avocado’s smooth, creamy consistency makes it one of the first fresh fruits a baby can enjoy.
According to the American Heart Association, mono and polyunsaturated fats, when consumed in moderation and eaten in place of saturated or trans. fats, can help reduce blood cholesterol levels and decrease risk for heart disease. Avocados are one of the few fruits (yes, they are really a fruit) that provide “good” fats (0.5 g Poly and 3 g Mono per 1-oz. serving ). According to David Heber, M.D., director of the Center for Human Nutrition at the University of California, Los Angeles, “Increasing your intake of fruits and vegetables can reduce heart disease by providing heart healthy nutrients and phytonutrients such as the monounsaturated fat and lutein in avocados. Compared to other commonly eaten fruits, California Avocados rank highest in lutein, which acts as an antioxidant and betasitosterol, which may block cholesterol absorption.”
When used in place of other fats, avocados can be a part of the DASH eating plan, which may help you control your blood pressure, and the creamy texture of the fruit helps make dishes satisfyingly delicious.
Avocado -The Beauty with Benefits
Avocados nurture and nourish dry facial skin!– You’ve got to be extra careful these days and read the ingredients labels on beauty products. Steer clear of all the junk with a DIY facial mask made out of avocado, raw honey and yogurt to slough away dead skin cells and restore a more youthful glow to your face.
How to make it: In a bowl, Mash ½ Avocado, 1 tbls. plain (full fat) yogurt and 1 tbls. raw honey.
To Apply: Spread a thick layer onto clean skin. Let sit for 10-15 minutes or longer. Remove with a warm wash cloth. Finish with a splash of cool water and your favorite moisturizer.
So, Why use it:
Avocados are rich in omega-3 fatty acids, supremely moisturizing without clogging pores—perfect for transitioning skin to cooler, dryer temps. What you may not know is that avocados also contain Vitamin C, a natural skin brightener for any sunspots you may have recently acquired (ahem sister!).
The Yogurt adds lactic acid acting as a gentle exfoliator, giving skin that fresh-faced glow without any irritation.
Finally, honey acts as a natural humectant, boosting skin’s hydration and dew factor.
Bet you didn’t know
An Avocado Has More Potassium than a Banana-A single avocado has 975 milligrams of potassium, while a banana, well-known for being loaded with potassium, delivers just half that, with 487 milligrams per large fruit.
They’ll Ripen More Quickly with a Banana or an Apple Around
Speaking of bananas! The yellow fruit — as well as apples — release ethylene gas, a naturally-occurring plant hormone. If you store your unripe avocados in a brown bag with an apple or a banana, the gases trapped in the bag will help those green guys ripen more speedily, according to The Haas Avocado Board.
You Can Swap Them into Baked Goods Recipes for Butter
The creamy texture and healthy fats make for a surprisingly-easy baking substitution. And no, you won’t be making green muffins. In the right ratios, you can ditch some butter and replace with avocado for healthier chocolate chip cookies, banana bread and brownies, thanks to these tasty avocado recipes compiled by our friends at POPSUGAR Fitness.
You Can Treat Sunburns
It’s all fun and games at the beach until you wake up the next morning with a nasty sunburn. Ease the pain and prevent chafing by applying avocados directly to the spot.
Drum Roll Please……. And now The recipes!
Chocolate Avocado Protein Smoothie
Chocolate Avocado Almond Pudding
Baked Avocado with Panko
Love up these Sources
http://www.californiaavocado.com/nutrition-facts
http://www.huffingtonpost.com/2013/08/22/avocado-health-facts-didnt-dont-know_n_3786419.html
http://mysagegourmet.com
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=5
http://www.webmd.com/diet/eat-smart-healthier-brain
http://www.health.gov/dietaryguidelines/2015-dga-timeline.pdf
http://www.hassavocadoboard.com/
http://www.popsugar.com/fitness
http://www.huffingtonpost.com/style/