Posts Comments

You are here: Home / Archives for healthy snacks

9 Health Benefits of Avocados

April 8, 2013 by

Avocados

Avocados, also lovingly called “alligator pears,” are a magical green fruit considered to be one of the healthiest foods in the planet. Every avocado contains over 25 essential nutrients, including vitamin A, B, C, E, & K, copper, iron, phosphorus, magnesium, and potassium.

Avocados are also an excellent source of fiber, protein, and several beneficial phytochemicals, such as beta-sitosterol, glutathione, and lutein, which may protect against various disease and illness.Although avocado is high in fat content, it is mostly the monounsaturated fat, which is a healthy fat.

Looking for reasons to enjoy more avocados in your diet? Check out the 8ways your body benefits from this little green super-fruit:

 Maintain a healthy heart. Avocado contains vitamin B6 and folic acid, which help regulate homocysteine levels. High levels of homocysteine are associated with an increased risk of heart disease. Avocado also contains vitamin E, glutathione, and monounsaturated fat—the essentials for maintaining your heart’s health.

Protect against cancer. Many studies have shown that avocado can inhibit the growth of prostate cancer. The oleic acid in avocado is also effective in naturally preventing breast cancer.

Lower cholesterol levels. Avocados are rich in a compound called beta-sitosterol, which can help lower blood cholesterol levels. According to a study, patients with mild hypercholesterolemia who included avocados in their diet for 7 days had 17 percent decrease in total blood cholesterol levels, a 22 percent decrease in both LDL (bad cholesterol) and triglyceride levels, and a 11 percent increase in HDL (good cholesterol) levels.

Control blood pressure. Avocados are also a great source of potassium, which helps control blood pressure levels.

Regulate the blood sugar levels. The good fats in avocados can reverse insulin resistance and help regulate blood sugar levels. Avocados also contain soluble fiber,which also contributes to steady blood sugar levels.

Defy your age. Being rich in antioxidants, avocado helps prevent signs of aging. The glutathione in avocado boosts immune systems, slows the aging process, and encourages a healthy nervous system.

Increase nutrient absorption. Avocado intake is linked with increased nutrient absorption. A study showed when participants ate salad that included avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes beta carotene and lycopene) than those who did not include avocados.

Skin Care. Many cosmetic companiesadd a little avocado oil to their products because of its ability to nourish the skin and make your skin glow. It also aids in treating psoriasis, a skin disease that causes skin redness and irritation.

What is your favorite way to enjoy an avocado?

 

Filed Under: Health and Wellness Tagged With: , , , , ,

Healthy Snack Ideas for Your Day

November 28, 2011 by

healthy snacksHaving healthy snacks through the day help keep your blood sugar stable and avoid eating too much at meals. You’ll feel less hungry and more energetic if you fuel your body at regular intervals. Discuss snacking with your doctor or nutritionist, but we suggest going no longer than three or four hours without eating or snacking.

If you keep good-tasting, healthy snacks accessible at all times, you’ll be more likely to resist unhealthy snacking. Keep healthy snacks at your desk or in the fridge at work—hopefully far away from the candy machine!

Healthy snacks that taste good include . . .

Dark chocolate.

While you don’t want to eat a lot of dark chocolate every day, an ounce is good for your heart and for your taste buds. The higher the cocoa content, the better. Ideally, you want at least 70% cocoa, which is a strong dark chocolate.

Fruit.

Chock-full of antioxidants and vitamins, fruit is a good choice for a snack. However, fruit is high in natural sugar, so you may want to eat lower-sugar choices such as berries or apples, or eat fruit with a little bit of protein and fat. An apple with organic nut butter or string cheese is a tasty, nutritious snack.

Raw vegetables.

Any raw vegetable is a good snack choice. Many veggies are high in fiber and keep you satisfied until the next meal. Veggies are a nutritional bargain—high concentrations of nutrients for few calories. Great choices include broccoli, cucumber, and radishes, or celery with nut butter.

Gorp.

Gorp is trail mix that you prepare yourself using your favorite nuts and dried fruit. A typical recipe includes almonds, nuts, dried coconut, dried cranberries, and dark chocolate chips. It’s very simple to make—just mix the ingredients in a bowl and pack in individual serving bags if you wish.

Popcorn.

Simple to make in the microwave and enough to share, popcorn fills you up for very few calories. Beware: many commercial varieties of microwave popcorn contain partially hydrogenated oil, which you do not want to eat. You may need to go to a health food store to find a brand that does not have it.

Cheese.

While you don’t want to eat a lot of cheese on a regular basis, it is a delicious and nutritious snack. You only need an ounce. Try string cheese for a convenient and easy-to-carry snack, or for a real treat, try some goat’s milk or sheep’s milk cheese. You’ll find a little bit goes a long way.

Nuts.

Long vilified for their fat content, nuts are a good source of healthy fats, protein, and minerals. A handful of nuts or a tablespoon of organic nut butter with cheese or apples makes a satisfying treat. If you buy nut butter, ensure that the nut itself is the only ingredient.

Love these healthy snack ideas? Share this post with your friends on Facebook.

Filed Under: Health and Wellness Tagged With: , , , , , , ,