Helping the body absorb fat-soluble nutrients, while supplying a host of others.
Great news! Avocados have long been loved by southern folk for dressing up their tacos and making guacamole, but there are several ways to eat an avocado! And in even more great news avocados have been found to help the absorption of other nutrients from the food you are eating with it!
Studies have shown that eating about half an avocado, in combination with a spinach, carrot and lettuce salad, increased the absorption of alpha-carotene by 8.3 times, beta-carotene by 13.6 times and lutein by 4.3 times, as compared to just eating the salad alone!
The essential fatty acids found in avocados significantly increased the absorption of fat-soluble, carotenoid phytonutrients from other vegetables. Avocados themselves are loaded with Vitamin K, Folate, Iron, Copper, Manganese, Magnesium, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin). So, as you can see, just a little homemade organic salsa and homemade guacamole creates a nutrition powerhouse that you can feed your family throughout the day!
Health Benefits Of Eating Avocados
Different Ways To Enjoy An Avocado
There are several recipes out there. You can doctor up an avocado in so many ways, just be creative and get them in your belly as much as possible. Avocados provide health building nutrients and then some. Ripe avocados will be firm, but slightly soft when squeezed. Too soft and it will be brown. To hard and you will need to wait a day or two to eat. So if you are looking to make an appetizer today, make sure they are ripe and usable. Bon apetit! To your health!
These days I'm sure most of us know that eating healthy is essential to staying well. You can tell who eats the hamburgers in life and who eats the fruits and salads. People who eat the hamburgers and fries are sluggish, tired, have trouble focusing and can be easily irritated. Environmental toxins in combination with the toxins found in the foods we eat, produces a pretty heavy load of poison. When you weigh down your body with toxins, they don't just leave your body. A lot of the toxins absorb into the central nervous system, which in turn puts a strain on the digestive system. The livers function is to remove toxins from the body, but if your liver is overtaxed, it will take most of your energy to try to rid your body of said toxins. And, my friends, this will leave YOU fatigued and energy-less. (In other posts, I will share great ways to detox your body of these toxins, along with parasites. Hold tight..).
People who eat healthy tend to have more energy, are generally more happy and able to take on more tasks during the day. When we eat dead animals, we are eating something that is energy-less. When you eat fresh fruits and vegetables you are eating something that is alive and vibrating with energy. You are consuming life-force, energy. That energy fuels your body and mind. Eat clean, healthy, fresh, organic fruits and vegetables if you want to be vibrant and full of life. I really like Farmer's Market's to find good fruits and veggies. Or look up a local organic farmer who sells to the community.
Please know that I respect everyone's food choices, whether you are a carnivore, vegetarian, or vegan. Everyone's body is different. I am giving healthier suggestions, for many people who eat meat but want to eat healthier, don't really know how to substitute their protein. But there's plenty of protein found in plant based options and there are some very nutrient-dense dairy products such as grass fed, organic, whole milk kefir, butter and cheese products.
Good nutrition will prevent 95% of all disease. -Linus Pauling
Dark, leafy green vegetables supply an enourmous amount of health benefits. These vegetables provide minerals such as fiber, iron, magnesium, potassium, calcium and folate. Folate is necessary for DNA duplication and repair, which in turn protects against development of cancer. What to buy: Collards, Spinach, Kale, Mustard Greens, Broccoli, Bok Choy and Chard.
What to make: Salads, Wraps, Soups, Stir-Fry, Steamed/Sauteed and Omelets.
Berries are a powerhouse of antioxidants and health benefits. Loads of nutrients can be found in just one cup of berries! High amounts of vitamins A,C,D,E,K and several B vitamins are in berries. Calcium, iron, magnesium, phospherus, potassium, zinc, selenium, folate can also be found in berries. As well as omega 3-fatty acids and omega 6-fatty acids. Must.Put.In.Belly.
Citrus fruits will keep you healthy all year round. The high amounts of vitamin C and fiber work wonders for your health and help rid the body of toxins. Juice them if possible or just eat them fresh!
Other fruit with essential vitamins and nutrients are bananas, apples and pears. These are good energy-boosting fruits with lots of fiber and potassium with other minerals and vitamins. Great fruit to grab-on-the-go in the morning!
One of the best ways to get fruits in your diet is to just add fruit to each meal. If you have a juicer, even better. Juice the citrus fruits and apples. Fruit smoothies with berries are an excellent way to pack the nutrients in and protein shakes with bananas are always good too. We usually buy fruit in our house as a morning starter before breakfast and to snack on throughout the day.
Where's The Protein?
Protein can be found in many foods. We are taught from a young age that in order to get adequate protein we must eat meat. But most people, unknowingly, have low stomach acid which makes it hard for them to actually absorb all the protein and minerals these meats are supposedly supplying. Not to mention animals are sponges that soak up toxicity. Because a majority of their biological makeup is fat, their bodies can accumulate an excessive amount of toxins. So, when the animals eat a toxic diet and live in toxic environments, these toxins get carried with them for life, and they end up in the food you eat. The hormones used and GMO's are the icing on the cake. No thank you! Here are 25 alternative choices for CLEAN protein. These can be eaten as meals and snacked on throughout the day, making it easier to digest. Listed are the grams of protein per serving. In my recipe section of this website I have plenty of recipes that use these ingredients and combine several of them together. Yummy!
Protein Grams per Serving
1. Lentils: 9 grams - 1/2 cup
2. Tofu: 10 grams - 1 cup
3. Black Beans: 8 grams - 1/2 cup
4. Quinoa: 8 grams - 1 cup
5. Amaranth: 7 grams - 1 cup
6. Green Peas: 8 grams - 1 cup
7. Artichokes: 4 grams - 1/2 cup
8. Hemp Seeds: 13 grams - 3 tablespoons!!!
9. Oatmeal: 6 grams - 1 cup
10. Pumpkin Seeds: 8 grams - 1/4 cup
11. Edamame: 8.5 grams - 1/2 cup
12. Tempeh: 12 grams - 1 cup!!!
13. Hemp Milk: 5 grams - 1 cup
14. Spinach: 5 grams - 1 cup
15. Black Eyed Peas: 8 grams - 1/2 cup
16. Broccoli: 4 grams - 1 cup
17. Asparagus: 4 grams - 1 cup
18. Green Beans: 4 grams - 1/2 cup
19. Almonds: 7 grams - 1 cup
20. Nutritional (brewer's) Yeast: 8 grams - 1 tablespoon!!!
21. Spirulina: 4 grams - 1 tablespoon!!!
22. Tahini: 2.6 grams - 1 tablespoon
23. Chickpeas: 8 grams - 1/2 cup
24. Peanut Butter: 8 grams - 2 tablespoons!!!
25. Vegan Protein Shake: 25 grams - 1 scoop!!!
Besides protein, these foods also supply iron, vitamins and other minerals that help in the absorption of the protein. One of my favorite ways to eat nutritional yeast (I advise buying from the health food section where you scoop it out yourself, tastes better than the packaged "brands" that are sold) is to sprinkle it on popcorn! I use a tiny bit of olive oil, tiny bit of Bragg's Amino Acids and then top it with a couple tablespoons of brewer's yeast. Delicious!! Tahini and chickpeas are used to make hummus. Great source of protein to snack on during the day! We make "chunky monkey" protein shakes in our household. Chocolate protein powder, bananas, peanut butter and almond milk with ice, blended. With just one banana, two cups of almond milk, two tablespoons of peanut butter, one scoop of protein powder and some ice is 35 grams of protein. So, so good! You can be creative in how you prepare these foods and there are a ton of recipes online! To your health!!
Health Is Wealth
Everything is connected. Our bodies, our minds, our souls, our thoughts, the moon, the people we meet. It's quite a magical thought to think of how the Earth provides exactly what our bodies need to flourish and prosper. It is MEANT to be that way. Our bodies are of the Earth just like the fruits and vegetables that grow for us to eat. Our Creator was so splendid in Her Creation, that when we remove the fruits and vegetables from the Earth, they are STILL ALIVE. This is so that we may consume the Divine energy that is pulsating through the plant. Consuming food that is ALIVE is the key to LIVING longer and being healthy enough to enjoy life! Be THANKFUL for your harvest, for the Creator has blessed you with energizing, delicious food that keeps your body young, vibrant and working correctly. All by Divine Design.
Coconut oil has been popular for a while now. But many people, with legit concern, questioned just how healthy coconut oil really is since...90% of the oil content is saturated fat. We were all taught that saturated fat is the enemy and that we must avoid it to be healthy at all costs. But is that the truth? Could some saturated fats be healthy for you?
Let's take a look at a few things...
For Vegan Recipes
I'm a Certified Holistic Nutritionist living in Austin, Texas
with my husband
and two boys.
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