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Worlds Largest Sweet Fruit is also Large in Health Benefits Too!!

jackfruit-in-halfYou may have never seen or heard of Jackfruit. I hadn’t until a month or so ago. Karen (passionate cook and foodie), our office manager and crazy impersonator of Julia Childs  brought one into our office and I was rather amazed.

It’s huge!! Don’t let it’s size intimidate you. They can weigh over 50 pounds. Most often what you find in the stores weigh between 10 and 15 pounds. When you cut open the jackfruit you will see pods of darker yellow/gold flesh surrounded by fibrous flesh that you couldn’t eat if you wanted to. The seeds are also edible and nutritious. Jackfruit is a member of the latex family. If you have latex allergies you should avoid the jack fruit.

The ripe fruit taste surprisingly like Juicy Fruit gum. Yes, it’s a bit different but good. The fruit is also edible unripe and has more of a meaty savory flavor.

So what does the Jackfruit offer? Actually, as you read on you will find it is a powerful super-food with great health benefits!

Jackfruit is rich in many nutrients and powerful antioxidants. It has Vitamins A, B1, B2, B3, B6, C and the minerals, iron, calcium, magnesium, potassium, phosphorus, zinc, copper, sodium and manganese. Additionally, it is very rich in many diverse antioxidants that protect cells from aging, cancer and the cellular destruction from toxins.

  • Jackfruit can strengthen the immune system
  • Jackfruit can protect against cancer
  • Aids in digestion and helps improve digestive health
  • Is great for cardiovascular health
  • Its have great health benefits for the eye’s and skin
  • Can boost energy levels
  • May help lower blood pressure
  • Help lower cholesterol
  • Can help control and improve asthma
  • Helps strengthen the bones
  • It can help prevent anemia
  • It can help keep up and improve thyroid function
  • It can help boost nerve function because it has acetylcholine!
  • It has anti viral properties!

Jackfruit has a wide range of antioxidants also known as phytonutrients. Some of those found in jackfruit are lignans, isoflavones, cartanoids and saponins and these have health benefits that are wide-ranging. These phytonutrients have anticancer, anti-hypertensive (high blood pressure), anti-ulcer and anti-aging properties. The antioxidants found in jackfruit can prevent the forming of cancer cells in the body, can lower blood pressure, can fight against stomach ulcers, and can slow down the aging and destruction of cells that make the skin look young and vibrant. Jackfruit also has niacin known as vitamin B3 which is necessary for energy metabolism, nerve function, and the synthesis of certain hormones.

At present, there is great interest in the scientific community in the functional properties of jackfruit because of its antioxidant, anticancer potential and ability to fight vascular diseases and skin diseases. The jackfruit could be considered a functional food because it has valuable compounds in different parts of the fruit that provide medicinal benefits. All parts of the jackfruit including, leaves, stems and seeds are edible and have medicinal properties.

If you feel adventuresome and want a great culinary experience go buy a jackfruit, enjoy it and then tell me what you think about jackfruit!! You will most likely find jackfruit in Asian supermarkets.

To a Long and Healthy Life!

Wally Bishop

Integrative Nutrition Health Coach

Viveshake

bhc-new-tree-logo-blueberry-email-green-2-11-7-png-png-png-png-png-png-png-png-png

 

 

 

Sources

http://onlinelibrary.wiley.com/doi/10.1111/j.1541-4337.2012.00210.x/full

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3156450/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4009199/

https://www.researchgate.net/publication/51521861_Nutritional_assessment_of_a_jackfruit_Artocarpus_heterophyllus_meal

 

The contents of the email or written communication are not medical advice and should not be considered as such! This blog is for informational purposes only. Please consult with your physician or health care provider if you have medical issues and before changing your diet or lifestyle or taking herbal or dietary supplements. Never start an exercise program with getting your doctors approval. Never quit taking medications unless advised to do so by your doctor. Only your health care provider, personal physician, or pharmacist can give you advice on what is safe and effective for your unique needs.

A 10-Year Journey of Transformation, Gratitude and Healing

gwen-and-wally-evening-ride-4-2016
Out for a later afternoon ride!

November is a special month for Gwen and me. Ten years ago in November of 2006 we began a new life journey. Of all the times to begin a lifestyle change why would God pick November? Really, the food, the smells, the social events with food!

I didn’t even know I was on a new journey until about three months into it. God can be sneaky! What a journey he had planned for us. He started the journey for us and we had the desire to keep it going!

To say I am thankful, full of gratitude, joyous and humbled by my experiences and journey over the past ten years is really, honestly an understatement. There are no words expressive enough to convey the feelings I get when I wake up every morning with a renewed spirit and health. There are days that I am overwhelmed with gratitude just driving down the road. If you haven’t experienced sitting on the cliff looking at death it would be hard for you to imagine it. Those of you that have stared at death know exactly what I am trying to convey. Today, I have a body free of disease and illness. I no longer sit on the sidelines and watch everyone else play in life. I am now a player in life! Thank you God!

You may not be a spiritual person and I respect that. However, I am a deeply spiritual man with roots that run deep in my beliefs. I know the past 10 years has been an act of God, not of my own. You need to understand, I wasn’t interested in a wellness journey and the thoughts were not even on my mind, but it happened. I had given up on myself because I was a miserable failure at dieting. God had a different plan however. Gwen was the catalyst that produced the miracle for both of us.

team-vive-crazy-face
Our Tribe-Team Vive and Friends

Just to give you an idea of the amazing transformation and journey we were blessed with;

Gwen has lost almost 90 pounds and I have lost over 220 pounds. We both kicked disease and illness to the curb in ways doctors say can’t be done. Gwen suffered from severe fibromyalgia, IBS, depression, memory loss, pain and anxiety ten years ago. Now, Gwen regularly rides her bicycle 3 days a week up to 30 miles at a time. Gwen’s longest bicycle ride has been 86 miles, yes 86 miles in one day! Nine years ago I was a type 2 diabetic and suffered from other multiple adverse health conditions. I have done multiple 100-mile bicycle rides and regularly ride 100 to 150 miles per week. We were two people on the precipice staring at disease, misery and eventual early death.

More of the story later.

We invite you to start your own journey and we would love to help you.

The Power of Choice
The Power of Opportunity

 

 

Wishing for you the very best in health!

Wally Bishop C.N.C.

Integrative Nutrition health Coach

www.boundlesshealthcoaching.com

https://www.facebook.com/wallybishophealthcoach/

 

The contents of the email or written communication are not medical advice and should not be considered as such! This blog is for informational purposes only. Please consult with your physician or health care provider if you have medical issues and before changing your diet or lifestyle or taking herbal or dietary supplements. Never start an exercise program with getting your doctors approval. Never quit taking medications unless advised to do so by your doctor. Only your health care provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your unique needs.

Cancer Sucks! So Let’s Do What We Can to Prevent it!!

breast-cancer-pink-ribbon liver-cancer-ribbonThis article about cancer is not opinion or editorial, its facts. There are many studies from highly respected Universities and Health Organizations that this information is available from. I have listed many of the studies in this document so you can fact check for yourself if you wish.

Let me say to everyone of you that is dealing with cancer today, I pray for a healing outcome for you. Truly, I want you to be well and have vibrant health. To those of you that have lost friends and family to this terrible disease I am very sorry for your loss.

Every month is a focus for a particular type of cancer. The month of October is National Breast Cancer Awareness Month and National Liver Cancer Awareness Month.

I deal with a lot of people with cancer in my business as a health coach. For every person it is a unique situation. But regardless of the type or situation it still brings the same paralyzing fear of the unknown. Cancer effects the very young to the elderly, the rich, the poor and every religious and ethnic group in the world. 

It’s difficult to put a fence around understanding cancer because there are so many different types and variants within the different types of cancer.

Our lifestyle plays a role as well. However, even those living a lifestyle that reduces the risk of cancer are not totally free from the risk of developing cancer.  We all know people that eat cancer-promoting foods, smoke, are sedentary, drink alcohol like crazy and live stressful lives that live to be 90 years old.  They are not the norm when it comes to cancer and heart disease..

So what do we know? Cancer can be caused by the consistent exposure to certain chemicals over time. Like those in cigarettes, industrial chemicals, petrochemicals, pollutants in the air we breathe and toxic compounds in the foods we eat and drink. There are ten’s of thousands of these chemicals in our world today.

These chemicals can damage the DNA in the cell so that at some point they mutate to a cancerous state. These are called carcinogenic compounds.

Cancer can be caused through genetic expression. Some people have genes in cells that are more predisposed to become cancerous.

Some genes wake up and through genetic expression cause the cell to become sick, then replicate to a sicker cell and then eventually become a form of cancer. Carcinogenic compounds in what we breath, touch, eat and drink can also cause the predisposed gene to wake up and become cancerous.  The chemicals in these foods promote the expression of genes that cause cancer.

We know stress and obesity both play a role in promoting cancer. Add these with the other factors listed above and you may set up the perfect storm for developing cancer of some form in your lifetime.

Like wise, we know there are compounds in certain foods that can suppress the expression of those genes that may cause cancer.  We know through studies that certain healthy lifestyle principles such as eating a mostly plant based diet, exercising, reducing weight to normal levels, avoiding chemical laden foods, reducing stress and stopping smoking greatly reduce the risk of getting cancers.

Interestingly, those same healthy lifestyle principles also reduce the risk of almost every other disease and illness that are the biggest takers of life in America.

How Can We Help Prevent Cancer?

Studies tell us that an abundant consumption of plant-based foods has a chemo protective effect in our body.  There are chemicals and compounds present in plant foods that block precancerous cells from developing into malignant cells.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2231485/

“The field of investigation of the role of nutrition in the cancer process is very broad. It is becoming clearer as research continues that nutrition plays a major role in cancer. It has been estimated by the American Institute for Cancer Research and the World Cancer Research Fund that 30–40 percent of all cancers can be prevented by appropriate diets, physical activity, and maintenance of appropriate body weight. It is likely to be higher than this for some individual cancers.”

Source : https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-3-19

There are also plant compounds that reduce chronic inflammation, which is thought to be a major cause of some cancers.  

There is much evidence that the American diet (also known as the Western diet) is rich in cancer promoting chemicals through food ingredients such as excessive sugars, artificial sweeteners, artificial coloring agents, preservatives, stabilizers, flavor enhancers, trans fats, and other additives that promote cancer and other illnesses and diseases. Additionally, the American diet is rich in Omega 6 fatty acids that are pro-inflammatory and deficient in Omega 3 fatty acids, which are anti-inflammatory.

 
The American diet is rich in read meat, processed meats, fast foods, salt and chemicals.  To reduce the risk of cancer the intake of these foods should be greatly reduced.  https://www.ncbi.nlm.nih.gov/pubmed/20695357

 

Lifestyle Changes/ Foods to Eat and Drink to Reduce Your Risk

 

·      Exercise at least 30 minutes daily (yoga, walking, tai chi, swimming cycling)

·      Limit and remove stress by adding laughter and love to your life.

·      Limit alcohol intake

·      Limit saturated fat intake

·      Limit processed food intake

·      Avoid dairy (there is a link between some cancers and dairy consumption) http://www.drweil.com/health-wellness/body-mind-spirit/cancer/does-milk-cause-cancer/

·      Limit the intake of refined grains (they increase insulin which has a tie to increased cancer risk) http://www.lifeextension.com/Magazine/2016/6/The-Insulin-Cancer-Connection/Page-01

 

Food preparation

There is a role in food preparation that can cause advanced glycation end products (AGE’s) in our foods. These can also be tied to cancer.  That’s another subject for another blog, which you can find at this link. https://webndbitesoflife.wordpress.com/2011/05/24/what-are-you-eating-better-find-out/

 
The following foods, herbs and spices have anti-cancer properties and should be a part of your regular dietary routine. 

Sources: http://www.aicr.org/foods-that-fight-cancer/

 

 Anti-cancer vegetable foods

·      Leafy Greens like kale, spinach, collards, mustard greens, romaine, watercress

·      Cruciferous vegetables: broccoli, cauliflower, cabbage, kale, Brussels sprouts, bok choy and collard greens

·      Artichoke

·      Asparagus

·      Carrots  (most powerful when cooked)

·      Peppers of all kinds

·      Radishes

·      Winter squashes

·      Tomatoes (most powerful when cooked)

·      Onions

·      Shallots

·      Garlic

·      Mushrooms (particularly shitake, button and Portobello)

 

Fruits

·      Berries of all types (particularly blackberries and black raspberries)

·      Cherries

·      Apples

·      Red and purple grapes

·      Grapefruit

·      Pineapple

·      Lemons

·      Limes

·      Dates

·      Pomegranate

 

Legumes

·      Beans, lentils and peas

 

Nuts and Seeds

·      Ground flax seed (great source of omega 3’s)

·      Chia seeds (great source of omega 3’s)

·      Walnuts  (good source of omega 3’s)

·      Brazil nuts (limit to 1 ounce daily only) extremely rich in selenium

 

Antioxidant Rich Drinks

·      Dark chocolate (85% dark or higher) raw cacao powder

·      Green tea

·      Coffee

·      Matcha tea

 

Spices (all spices are cancer protective, I am listing the most popular)

·      Basil

·      Cumin

·      Turmeric (Curcumin is the anti cancer compound in turmeric)

·      Ginger

·      Cinnamon

·      Nutmeg

·      Clove

·      Coriander

·      Thyme

·      Rosemary

·      Cardamom

·      Black pepper

 

·     Probiotics or fermented foods should be consumed on a regular basis. https://www.ncbi.nlm.nih.gov/pubmed/25575572
https://www.ncbi.nlm.nih.gov/pubmed/20187714

If you want more information on alternative cancer information please feel free to contact me.

Eating a cancer preventive diet can greatly reduce your risk of getting cancer.  Many studies point to an increase of plant based foods as being cancer protective.
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/
http://cebp.aacrjournals.org/content/22/2/286
http://www.pcrm.org/health/diets/vegdiets/vegetarian-foods-powerful-for-health

 

Leave the processed and refined foods alone, laugh and love often and eat abundantly from Mother Nature!

 

Healthy wishes

 Wally Bishop C.N.C.

Integrative Nutrition Health Coach

bhc-logo-blueberries

 

 

 

 

 

 

The contents of this blog is not and should not be considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/

http://cebp.aacrjournals.org/content/22/2/286

http://www.pcrm.org/health/diets/vegdiets/vegetarian-foods-powerful-for-health

https://www.ncbi.nlm.nih.gov/pubmed/25575572

https://www.ncbi.nlm.nih.gov/pubmed/20187714

http://www.aicr.org/foods-that-fight-cancer/

http://www.lifeextension.com/Magazine/2016/6/The-Insulin-Cancer-Connection/Page-01

http://www.drweil.com/health-wellness/body-mind-spirit/cancer/does-milk-cause-cancer/

https://www.ncbi.nlm.nih.gov/pubmed/20695357

https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-3-19

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2231485/

 

It’s 70 % Sugar but Lowers Triglycerides and Cholesterol and Doesn’t Raise Blood Sugar!

datesWe all know the perils of sugar. We have discussed the negative health effects of excessive sugar intake, more times than I remember, and we will continue to hammer that message home. Although sugar is necessary for life and can come from healthy sources, when it comes from the wrong source or is in excess, it causes a cascade of long term, acute, and damaging effects to our health.

We also know that artificial sweeteners are even worse for our body. Most are excitotoxins (causing symptoms similar to MS and Parkinsons disease), and others destroy our good gut flora. One sweetener is even made from the poop of e-coli bacteria. Yes! You have been eating poop from e-coli bacteria, when you eat this particular artificial sweetener.

So, what could we use for sweetening our foods in a health way?

DATES!!  The wonderful middle eastern fruit. It could be one of the most perfect foods on the planet! There are many varieties of dates. They are actually called date palm fruit. The most common varities are ‘Amir Hajj’, ‘Saidy’, ‘Khadrawy’ and ‘Medjool’. They are popular for their rich taste, flavor, and superior quality. The most common found in the US, are Medjool dates.

Although Dates are more than 70% sugar, they actually lower cholesterol and triglycerides, all while not raising blood sugar levels. It’s amazing that dates can contain so much sugar, yet not have a negative effect on blood sugar levels. Every person is different, so dates may effect your blood sugar differently than other people. Because dates are so rich in sugar, don’t over consume them. A little goes a long way. Dates are a rich source of fiber which helps reduce the blood sugar impact of the natural sugar in dates.

Companies have tried to copy the effects of dates powerful compounds, but can’t. This is because the healing properties only work by having the supporting nutrients and phytonutrients found in the date.  A study published by Bio-Med Research International, discusses the use of one of the antioxidants contained in dates (anthocyanins), for medical purposes.

An excerpt from the study;

  • “There are at least four primary obstacles that have impeded the formulation, by medical professionals, of robust dietary or prescriptive guidelines on consumption of anthocyanins. Probably the most complicated piece of the puzzle is that, in terms of biological activity in the human body, an anthocyanin pigment is (almost) never acting independently. Typically, anthocyanins and other flavonoid components, or anthocyanins and other nonflavonoid phytochemicals, are interacting together in order to provide full potency. Interactions between phytochemicals within a plant are a key evolutionary strategy for the host plant.” https://www.hindawi.com/journals/bmri/2004/673916/abs/  http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1082894/

Dates are rich in many nutrients including the B vitamins; thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, folic acid, choline, and vitamins A and K. Dates are also a good sources of minerals like phosphorus, zinc, magnesium, calcium, potassium, manganese, and iron. Dates are rich in a particular group of antioxidants called anthocyanins.   Anthocyanins are much more bio-available than other flavonoid antioxidants.

date-treeDates have an amazing array of health benefits. Much of it could be due to the combination of the many vitamins, minerals, and other phytonutrients like the antioxidants it possess. Date health benefits can be verified through many publicize studies.

Some of the health benefits from eating dates are:

  • Improved digestion
  • Improved elimination
  • Improved immune function
  • Antibacterial properties
  • Better blood sugar and diabetes management
  • Lower cholesterol
  • Lower triglycerides
  • Reduced risk of heart disease
  • Reduced risk of arterial disease
  • Reduced risk of some cancers
  • Improved detoxification
  • Help prevent anemia
  • Reduce the risk of stroke

Dates provide many health benefits, add rich flavor to meals and are a great snack!!

Healthy wishes,

Wally Bishop C.N.C.

Integrative Nutrition Health Coach

The contents of the email or written communication are not medical advice and should not be considered as such!  This blog is for informational purposes only. Please consult with your physician or health care provider if you have medical issues and before changing your diet or lifestyle or taking herbal or dietary supplements. Never start an exercise program with getting your doctors approval. Never quit taking medications unless advised to do so by your doctor.  Only your health care provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your unique needs.

Sources

  1. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3112406/ (diabetes)
  2. http://www.ncbi.nlm.nih.gov/pubmed/22214443 (medicinal food)
  3. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3992385/ (anti-cancer-anti-inflammatory-)
  4. http://www.ncbi.nlm.nih.gov/pubmed/12850886 (the perfect food)
  5. http://www.mdpi.com/1422-0067/16/12/26210/pdf (anti-Cancer)
  6. http://www.ncbi.nlm.nih.gov/pubmed/19681613 (lowers cholesterol and triglycerides)
  7. http://www.ncbi.nlm.nih.gov/pubmed/27023514 (anti-bacterial e-coli-staph))
  8. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4473134/ (improves gut flora and colon health)
  9. http://www.ncbi.nlm.nih.gov/pubmed/26952177 (antibacterial)
  10. http://www.ncbi.nlm.nih.gov/pubmed/21280989 (helps with labor and pregnancy)
  11. https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-dates.html
  12. http://www.healthambition.com/health-benefits-dates-fruits/
  13. http://www.orac-info-portal.de/download/ORAC_R2.pdf
  14. http://www.ncbi.nlm.nih.gov/pubmed/22211184  (Benefits of anthocyanins in cardiovascular disease)

 

 

 

 

Never to Old to Feel Younger

Becki and Aunt Ellen
                   Becki and Aunt Ellen

Story of renewed spirit and life.

My beloved Aunt Ellen is 86 years old and the last surviving sibling of my Mother’s generation. Over the past few years I noticed a definite decrease in vitality. She would frequently call me on the phone discouraged because the doctors could find nothing wrong with her and yet she had extreme fatigue, anxiety and loss of focus. Desperate to help I sent every vitamin supplement that I could find that promised more energy and well-being. She would try them for a few days or weeks but inevitably would find them ineffective or would make her feel worse. I felt helpless, frustrated and fearful that she would never regain any quality of life. One day while discussing her diet it occurred to me that she may be suffering from malnutrition. She complained of not liking most food and was depending almost entirely on food that was easy to make but not necessarily nutritious. About the same time, I was introduced to Wally Bishop and Vive. After several discussions I sent a can to my aunt and encouraged her to give it a try. Within days I noticed a difference in her voice on the telephone. Her barely audible whisper turned to a strong and much more energetic voice. I heard her laugh for the first time in months. Soon after she reported feeling enough strength to begin taking slow walks in the hallway of her apartment complex. She began to have days where she felt well enough to leave to go shopping or to lunch with her aid. We were both stunned at the difference and we both knew that Vive was the catalyst. She has had a Vive shake every day since that very first day 8 months ago. The quality of her life is dramatically different. She still has bad days where she feels like she has no energy or stamina but they are much less frequent and less severe. I am grateful beyond words for Vive and the difference it has made for this very important woman and our entire family.


Becky M.

Vive is a difference maker in the quality of life for many people. www.viveshake.com #viveshake

This product has not been evaluated by the FDA and is not intended for use as a treatment, cure or diagnosis for any disease or illness. 

The contents of the email or written communication are not medical advice and should not be considered as such!  This blog is for informational purposes only. Please consult with your physician or health care provider if you have medical issues and before changing your diet or lifestyle or taking herbal or dietary supplements. Never start an exercise program with getting your doctors approval. Never quit taking medications unless advised to do so by your doctor.  Only your health care provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your unique needs

Do You Know The Alligator Pear?

AvocadoWe also know it as the very nutritious AVOCADO!! Avocados are packed with many health providing compounds and nutrients. There are many different varieties but I like the Hass avocado the best. Avocado’s are on the clean 15 list which means you don’t have to worry so much if they are organic or not. But always wash your produce very well regardless.

The avocado is the fruit of the avocado tree. Most people think fruits must be sweet, but that’s not always the case. Avocados are not alone as a non-typical fruit. There are many others and we will save that for another blog.

Unusual facts!

I want to make a little deviation from our subject of avocados. Tomato’s are also a fruit, technically that is. However, the U.S. Supreme Court ruled on March 3rd, 1883 that, for purposes of the Tariff Act of March 3, 1883, tomatoes are vegetables. There decision was based purely on the fact that tomatos are used most often in a meal and not dessert. Not to be out done in the way of government over-site and crazy decision-making, in 2011 Congress essentially declared a school cafeteria slice of cheese pizza equivalent to a serving of vegetables.  They said it qualified as equal to a serving of vegetables which is 1/2 cup even though the pizza only had 1/8 cup of tomato paste.  This was brought about by pressure from lobbyist for 2 big agricultural companies. Yes a vegetable, what a colossal blunder! Really, cheese pizza a vegetable!

Back to avocados.

Wally, wait Avocado’s are high in fat and calories and fat and calories, well makes us fat. Non-sense, fat does not make us fat! If you have been following me for very long you know that sugar is what makes us fat. We need fat in our diet but we want to consume heart healthy fats like those in an avocado. Fat is essential for the absorption of many nutrients, it is satisfying and filling. Avocado’s have mostly monounsaturated fats which are the very heart healthy type of fat. Up to 50% of our calories could come from healthy fats and we would be healthier overall.

Avocados are rich in fiber, one of the highest fiber content foods and we know fiber is very important for our health. One of the types of fiber in avocados is soluble fiber, which feeds the good bacteria in our gut. Fiber also helps keep us regular, which is important for moving toxic materials out of our bodies.

Because of the fat and fiber in avocados, they may help with weight loss. In one study, people were split into groups. One group was instructed to eat a meal that contained avocado, the other a similar meal without avocado. Then they were asked a series of questions related to hunger and satiety. The people eating the avocado felt 23% more satisfied and had a 28% lower desire to eat over the next 5 hours. Now, certainly this is one study and hardly scientific but it does show that for some people the fiber and fat content will help curb appetite which may lead to weight loss.

Avocados have minimal taste, which makes them great to make soups, thicken sauces and smoothies and create healthy spreads to replace mayonnaise. Avocados are rich in fiber and very healthy monounsaturated fats. Which make them satisfying and filling. The fat in avocado’s help our body absorb and use antioxidants from the carotenoid family better, up to 6 times better in fact! Avocados are rich in many antioxidants from both the carotenoid and flavonoids family. Avocado’s are rich in phytosterols which studies show help lower LDL or the bad cholesterol and raise HDL or the good cholesterol.

They are richer in potassium than bananas and loaded with many B Vitamins.

  • Vitamin K: 26% of the RDA.
  • Folate: 20% of the RDA.
  • Vitamin C: 17% of the RDA.
  • Potassium: 14% of the RDA.
  • Vitamin B5: 14% of the RDA.
  • Vitamin B6: 13% of the RDA.
  • Vitamin E: 10% of the RDA.
  • They also provide smaller amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).

When you look at the overall benefits of the avocado we can without a doubt state:

Avocados

  • Provide heart health benefits
  • Provide cardiovascular health benefits
  • Provide anti-inflammatory effects
  • Help balance blood sugar levels
  • Help balance our gut flora
  • Help keep our digestive tract clean
  • Help boost immune function
  • Help our skin stay soft
  • Help lower cholesterol and triglycerides
  • Provide anti-oxidants that protect our skin, eyes and brain
  • May help reduce appetite

Tips on eating avocados

The silky flesh of an avocado can turn brown very quickly from oxidation. You can slow this down greatly by squeezing or mixing a little lime juice (may favorite with avocados) or lemon juice with it as soon as you open it or mash it up.

aAvocado peeling techniqueThe best way to peel an avocado is what the California Avocado Commission has called the “nick and peel” method. In this method, you actually end up peeling the avocado with your hands in the same way that you would peel a banana. It’s easy. The first step in the nick-and-peel method is to cut into the avocado lengthwise, producing two long avocado halves that are still connected in the middle by the seed. Next you take hold of both halves and twist them in opposite directions until they naturally separate. At this point, remove the seed and cut each of the halves lengthwise to produce long quartered sections of the avocado. You can use your thumb and index finger to grip the edge of the skin on each quarter and peel it off, just as you would do with a banana skin. The final result is a peeled avocado that contains most of that dark green outermost flesh, which provides you with the best possible phytonutrient richness from the pulp portion of the avocado.  Source http://www.whfoods.com/genpage.php?tname=foodspice&dbid=5

How to select an avocado

Avocado ripening stagesJust grab one and squeeze, but gently! If you squeeze a ripe one too hard get ready for a handful of avocado mush! A ripe, ready-to-eat avocado is slightly soft but should have no dark sunken spots or cracks.  Hold the avocado very gently in your palm and begin to press very gently against its surface. A ripe avocado will yield to very gentle pressure, without feeling squishy. Avocados should not be refrigerated until they are ripe. Once ripe, they can be kept refrigerated for up to a week.

Avocado recipes

https://www.avocadocentral.com/avocado-recipes

Avocado’s are great for you, can be used in a variety of ways and take little preparation. Give them a try and make them a part of your diet!!

My favorite sandwich spread, mash up an avocado with lime juice, a pinch of cumin, sea salt, black pepper, spread on a sandwich with tomato, spinach, sprouts, sauteed portobello mushroom (onion optional) and enjoy!

Healthy wishes

Wally Bishop C.N.C.

Health and Nutrition Coach

The contents of this blog is not and should not be  considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.