Spotlight On Avocados

Todays healthy food spotlight is on the not so beautiful to look at avocado. But hey, don’t judge a book by it’s cover ( uh, you shouldn’t be judging anyway 😉 ) because lurking underneath it’s dark blackish rough exterior is a whole lotta creamy, delicious goodness going on inside.

A long time ago, I used to think they were one of those forbidden type foods I should only eat in a sparse and occasional way.  Then I started getting healthy and got into running and what not… the rest is history… but anyway… somewhere in there…. I got invited to be in a fitness challenge ( and got grief from some people cause I guess I was considered a bit to…uh…fit.. to be in the challenge) it was a 90 day thing that involved Crossfit and the last 30 days we had to commit to doing the whole Paleo gig. I figured I could do anything for 30 days and informed them, I would be going back to my Greek yogurt when it was over. (cause they totally eliminate the dairy food group)

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Guacamole anyone?

 

I’m such a rebel.

It should be noted as well I was training for my second half marathon at the time. It should also be noted there were times I thought I’d die of hunger or fear I didn’t have enough energy to drag my carcass back after a run.  THIS is when I learned about the lovely benefits of the avocado. They encouraged you to eat them as heartily as they encouraged bacon. It should be mentioned, I tried to limit the bacon stuff.

So I pretty much learned to eat avocado like, all the time in that 30 day challenge.  And I learned it’s really, really good for you.

If you wanna read about my (brief) time doing Paleo, find my post here  https://sassyfitnesschick.com/2015/06/08/my-experience-with-the-paleo-movement/

First things first

Do you know an avocado is actually a fruit?  Yes, really. I wouldn’t mess with you and lead you astray. The avocado is a nutrient dense fruit, not a vegetable.  And did you know the avocado is actually a berry! Botanically they are a large berry containing a single large seed.   Learn to think of them as a fruit.

For those of us in the south who enjoy them all smooshed up with spices in the form of a dip called guacamole and a side of crispy corn chips, we might have to stretch our minds more to consider them as food source for sweet things used in smoothies or desserts.

Avocado also goes by an alias…..  alligator pear……. so there’s that.

Nutrition 101

Of course you’re gonna want to know all the healthy benefits of the avocado.  Avocados are nutrient dense! They are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium . They also provide lutein, beta-carotene, and omega-3 fatty acids.

One fifth of an avocado contains 64 calories, almost 6 grams of fat, 3.4 carbs, less than a gram of sugar, and almost 3 grams of fiber. Although most calories come from fat, don’t shy away from that! The fats in avocados are the good healthy kind that keep you full and satiated. When you consume fat, your brain receives a signal to turn off your appetite. Eating fat slows the breakdown of carbohydrates, which helps to keep sugar levels in the blood stable.

avocado

Fat is essential for every single cell in the body. Eating healthy fats supports skin health, enhances the absorption of fat-soluble vitamins, minerals, and other nutrients, and may even help boost the immune system.

Avocado also promotes a healthy heart by helping to lower cholesterol, it’s good for vision, and it can also support bone health as it’s high in Vitamin K with a half an avocado offering 25% of the daily recommendation. This nutrient is often overlooked but is essential to bone health.

It has also been shown to protect against some types of cancers and protect against miscarriages as folate is extremely important for a healthy pregnancy.

With it’s high fiber content it can also aid in digestion and prevent constipation.

They offer an energy boost.

Adding an avocado to your lunchtime meal may help you avoid the 3pm slump! Of all three macronutrients (carbs, protein, fats), fat is the most concentrated source of energy for our bodies.

Healthy fats provide a slow, steady stream of energy so you can power right through the workday. In addition, when they’re eaten along with a carbohydrate, they slow the digestion of the carbs, meaning you won’t suffer the energy-zapping sugar crash that typically follows simple carbs like white bread.

Of course all those wonderful nutrients are great for making your skin and hair look healthy and the anti oxidants as you know, are the best anti aging tool you can utilize.

Ok got it? The avocado, like all the other fruits and veggies we’ve talked about is awesome for your health.

Can we eat now?

There isn’t much to prepping an avocado. Just slice its firm skin, cut in half and like magic, it’s wonderful green creamy goodness awaits.

A avocado is ripe when you can gently press into the skin. If it’s hard it will need to sit for a few days to ripen. Soft ones are great for dips while firmer ones are good for sandwiches or salads.

I love avocado on toast for a healthy quick breakfast. I’ve also used it as a substitute for mayo in my chicken or tuna salad.

Avocado is almost always present on my breakfast plate. It is rich and satisfying alongside my eggs and other veggies.

How about a couple tasty recipes to experiment on?

 

 

Oh… and something amusing I found in my search… a comment that said “how do I eat avocados if I don’t like them”

Uh… just don’t eat them. Haha 😛

If you want to learn more about foods that are good for you, be sure to check out all my other “spotlight” posts.

Now tell me, do you like this tasty fruit?  If so, how do you eat it?

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Published by

Sassyfitnesschick

8 years ago I began what I now refer to as my "journey into lifestyle fitness". After a yearly check in with my Dr he said I looked "really good on paper, but I might consider losing a few pounds" I wasn't offended... I knew I needed to but it seemed like to much work at the time. In that year we had adopted 2 girls out of foster care, plus caring for my 3 sons & husband sort of left me on the back burner taking care of "me". I told him I "used to" walk & he encouraged me to at least get back to that. I left his office that day, started, & never quit. As time moved on my walks increased in length & speed. I started mingling some jogging into it...then after more time some short sprints. One day I realized I was doing more running than anything else. I learned to run longer and farther. I constantly challenged myself to do more. I realized I had turned into a runner & was loving it. I have since run 6 half marathons, 2 full marathons, and my first 50K scheduled for March 1,2015. Not bad for a girl who just started off walking not quite 2 miles! My body was now beginning to show the results of my work as weight & inches dropped off. I began to add in boxing & weights on days I wasn't running. Over time as the fat left, my new muscles were waiting underneath =) Obviously, I also made some food changes. Nothing drastic..just started eating less and trying to eat better.. I hated diets and how they made me feel....deprived & left out of all the fun...so adjusting & eating less of what I liked and moving more.. I found myself getting in decent physical shape. It began my thinking of lifestyle and not "dieting". As I got stronger,healthier & more fit it was an easier process to "let go" of some of the foods I had enjoyed. I had more energy, strength and confidence in what I could do. It was empowering. It made me realize that I probably wasn't the only one who wanted to lose weight, be healthy & strong but not always be on some sort of "diet". Maybe my journey & what I had learned & been doing might possibly help others to success in their lives... I consider myself to be rather normal and ordinary ( meaning I haven't always been into fitness and healthy eating) it has been a steady, daily, learned process with good days and bad days and my hope is that you too, will see the greatness in you, and that you have the ability and power to change and do anything you put your mind to. If you want change, you can make it happen. It's just one day at a time, making smart moves and better choices, and before you know it, things are happening. Get started on your journey, really, what do you have to lose ? And yet, so much to gain =)

7 thoughts on “Spotlight On Avocados”

  1. LOVE avocados!
    And all this time, I had no idea they were berries! And to think, we used to have an avocado tree in my backyard when I lived in Miami. Yep, mangos and avocados. Why did mi padre have to move us out of there! We were set!
    I’ve never thought to substitute it for mayo in my chicken salad . . interesting. I do use it in lieu of condiments now and then. My daughter just made this delicious version of egg salad using chickpeas, onion, avocado and some other good stuff to which I am forgetting now. It was fantastic!
    You are so much fun when you play with your food! Thank you for that.

    Peace

    Liked by 1 person

    1. Omg that would be awesome to have them always on hand. Yes, they work best when super soft as a mix into tuna or chicken salad. That salad sounds like something I’d wolf down! Uh.. you mean me… playing with my food? 😛 in that case, I’m glad you enjoy 😉

      Liked by 1 person

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