Amazing Avocados

Amazing Avocados!

Avocados are some of the healthiest foods on the planet. 

They are bursting with flavor and an abundance of nutrients: 
Vitamins B, A, K, C, E 
Folate 
Fiber 
Potassium                          
Magnesium                 
Phosphorous 
Choline
Riboflavin
Sodium
Sugars
Protein
Copper
Zinc

Numerous studies show avocados have a significant impact on overall health and well-being. 

They count among the best brain foods and are proven to help improve some health-related issues including:

• The heart
• Eyes
• Weight
• Aging                    
• Diabetes
• Cancer
• Blood pressure
• Brain 
• Cholesterol levels

Nutritional Benefits of Avocado

Low in Fat 

High in fiber

More potassium than bananas (14% compared to 10%)

Monounsaturated fat

Saturated fat

Carbohydrates

Let's see how avocados help improve overall health

The Heart:

Numerous studies reveal heart disease is the leading cause of death worldwide. Heart disease is associated with uncontrolled levels of:

1. Cholesterol
2. Inflammation
3. Blood pressure
4. Triglycerides (high levels of fats and oils in the blood)

Studies show the monounsaturated fat in avocados may help reduce LDL "bad" Cholesterol, inflammation and blood pressure by more than 20% while improving HDL "good" cholesterol by more than 20%. Lower levels of these risk factors help improve heart health. 

Research also indicates that consuming avocados as part of a low-fat plant-based or vegetarian diet significantly improves cholesterol levels.

The Brain:

Avocados are listed among the top brain foods in the world.  

As we age, cognitive function: the ability to process, perceive, make judgments, reasoning, and memory tend to decline. 

Avocados help improve healthy blood flow. 

Hypertension is said to increase the risk factors for cognitive decline.  The monounsaturated fat in avocados helps contribute to healthy blood flow, lower blood pressure and better brain function.

The Eyes:

Avocados are rich in antioxidants like carotenoids, lutein, and zeaxanthin which are proven to be highly beneficial for good eye health. 

Consuming avocados can help lower the risk of eye diseases and cataracts in aging adults.

Cancer Prevention:

Recent research shows the nutrients in avocados may help slow the growth of some cancer cells in prostate patients, as well as minimize the effects of chemotherapy treatment.

Since the fat in avocados is in the form of oleic acid, (also found in olive oil), it helps reduce inflammation to help fight cancer.

Tips: 

• Avocado oil is said to be slow/low burning when exposed to high heat. It makes a great alternative to cooking. Most other oils tend to oxidize at high temperatures, avocado oil does not.

• Studies also indicate consuming avocado oil along with soyabean oil extracts may significantly improve arthritic conditions. 

Weight Loss:

Studies show the high fiber in avocados help you feel fuller longer.

Eating avocados along with your meal to help curb appetite and over-eating. 

The high content of soluble fiber in avocados also helps improve bacterial levels to promote a healthy intestinal flora.

Other Benefits of Avocados:

• Studies show the monounsaturated and saturated fats in avocados may help the body absorb nutrients and antioxidants in other foods better. 
• They also help raise the nutritional profile of fruits and vegetables when eaten together.
•  People who eat avocados experience more weight loss, reduced body mass, and less body fat.
• Consuming avocados regularly also help reduce the risk for diabetes.
• The high potassium content in avocados may help reduce the risk factors for developing strokes, heart attacks, and kidney disease.

How to use avocados in the diet:

Tip: To reduce oxidation, squeeze a little lime or lemon juice to stop avocados from turning brown.

There are so many ways to eat avocados:

Salads

Soups 

Dips and spreads

Shakes                                                                    

Ice cream                                                                            

Salsas

Substitute for butter or fat in baking

Substitute for mayonnaise and sour cream 

Health and beauty:
Make a mask for the face or hands to soften and moisturize skin.                                                

Recipe: 

Carob Avocado Cake or Brownies 

(I have included egg-free and gluten-free options)

Ingredients:

2 mashed ripe avocados

1/2 cup flour (all-purpose, gluten-free/whole wheat pastry/spelt flour, etc.)

1/2 cup unsweetened carob powder

2 Eggs or (2 tbsp. chia seeds soaked in 6 tbsp milk or water)

2 Tbsp. ground flaxseeds

1/2 tsp baking soda

1/2 cup sweetener of choice (brown sugar, honey or maple syrup                                   

1 tsp cider vinegar                                   

2 tsp vanilla essence                                   

1/4 cup coconut or avocado oil

1/4 to 1/2 tsp salt

1/2 cup carob chips

Pre-set the oven to 350 degrees.

Mash the avocados and put them in a food processor with the maple syrup. 

Blend them until they are smooth.

Next, add the eggs or egg substitute, and vanilla essence. 

Mix well to combine.

Gently fold in all dry ingredients: (flour, flaxseed powder, baking soda, salt)

Switch off the food processor and stir in the carob chips.

Take out the processor blade and spread the batter into a lined or greased dish/cake pan or spoon them into a brownie pan.

Bake in the oven for about 25 -30 minutes or until a toothpick or knife comes out clean.

Cool on a wire rack and cut into squares if baked in a dish.

     

Yummy!

  

A Man's Guide to a Healthy Prostate at any Age

A Man's Guide to a Healthy Prostate at any Age 

Do you or someone you know have prostate cancer or other health-related prostate issues?

Numerous studies show prostate cancer among men is on the increase worldwide. 

Men over 40 years and even in their early 30s are especially at risk of developing prostate problems.

What is the prostate?

It’s a gland located in front of the rectum, below the bladder. It surrounds the urethra, a tube which leads from the bladder into the penis.

What does the prostate do?

The prostate gland produces a fluid which contains substances that keep the sperm cells functioning well.

The fluid mixes with male sperm to form semen.

The prostate is usually about the size of a walnut, but it can grow throughout a man’s life. Problems arise when it becomes too large as some men get older.

What happens when the prostate gets too large?

Studies show when the prostate gland becomes enlarged, it puts pressure on the urethra and causes the wall of the bladder to become thicker.

When this happens some men find it difficult to urinate or maintain good bladder function.

Hormonal levels tend to decrease as men age. With lower testosterone levels, the prostate may produce less fluid, which can affect the healthy functioning of the prostate. 

What is at risk for prostate challenges?

Men who: 
Are overweight or obese
Are over 40 years
Do not engage in regular exercise or other physical activity
Have type 2 diabetes
Have a family history of prostate problems
Suffer from erectile dysfunction (ED)
Have heart related or cardio-vascular issues

Some of the complications related to prostate dysfunction may include:

·       Blood in the urine

·       Urinary tract infections

·       The inability to urinate or empty the bladder fully

·       Bladder stones

·       Kidney or bladder damage

What’s the solution?

Maintaining a healthy prostate should become a significant part of an overall healthy lifestyle, especially as men age.

While studies are ongoing, it’s a good idea to adapt to certain changes in the diet and lifestyle to help reduce your risk of prostate dysfunction or possible cancer.

Step 1.

Increase your intake of whole fruits and vegetables

Studies show that vitamin C helps reduce swelling and increase urine production in men with prostate issues.

Fruits and vegetables rich in vitamin C include:
Cantaloup
Mangoes
Strawberries                  
Spinach
Citrus fruits
Cherries
Blueberries
Blackberries

Your daily intake: 1 cup or 14 mg. of fruit contains as much as 90 mg of vitamin C per serving.

Watermelon, tomatoes, papaya, apricots, and pink grapefruits contain lycopene, a powerful antioxidant, and anti-inflammatory that may help reduce the risk of existing tumors.

Green Leafy Vegetables

                                           

Chinese Cabbage               
Broccoli
Kale                                  
Brussels sprouts
Cauliflower

Step 2.

Do not smoke

Step 3.

Increase your selenium levels

A recent and ongoing study suggests that selenium may help reduce the risk of prostate cancer. Foods rich in selenium include:

Sunflower seeds 

Sesame seeds

Cashews 

Wheat germ

Mushrooms                  

Garlic

Almonds

Brazil nuts

Step 4.

Eat more peas and beans

Peas and beans are high in fiber and plant protein that may help promote a healthier prostate.

Peas and beans can help reduce or eliminate red meat and other processed meats in the diet.

Include more lentils, red, black, white and pink beans for overall good health.

Your daily intake: At least 2 ounces or 56 grams per day.

Step 5.

Include more Omega-3 fatty acids

Increasing your intake of foods rich in omega-3 fatty acids can also help reduce the risk of some types of cancers.

These include:
Wild-caught salmon
Sardines
Tuna
Flax seeds are rich in powerful nutrients. They are an excellent source of omega-3 fatty acids.

One oz. or 28 grams daily provides over 6,000mgs omega-3 fatty acids, way more than the daily requirement.

Walnuts – One serving (1 ounce/28 g) can meet the full daily requirement of omega-3 fatty acids.

Chia seeds – Another nutritional powerhouse for overall health, chia seeds have more than 4,000 mg omega-3 fatty acids per serving (1 ounce/28 g).

Hemp seeds – are rich in fiber, zinc, magnesium, iron, and protein. They contain almost 6,000 mg of omega-3 fatty acids per 1 ounce serving.

Brussels sprouts – when cooked, they contain three times as much omega-3 fatty acids or 135 mg per ½ cup serving.  

Step 6.

Eat nuts regularly, but in moderation

A handful of nuts daily is all you need to help maintain a healthy lifestyle. 

Nuts contain healthy fats that reduce cholesterol and protect your heart, prostate and brain function.

Further tips:

To help maintain good prostate health throughout life:

Get annual PSA and digital rectal exams when you reach age 50 and onwards.

Men who have a family history of prostate issues should get tested as early as age 45.

Exercise more 
Regular movement helps reduce body fat, improve heart and brain function, lower blood pressure and increase overall health and well-being.

Recipe:

Men’s Power Shake

1/cup fruits or berries

1 cup almond or coconut milk

1 Tbsp. or a mixture (chia seeds, hemp seeds, flax seeds, sunflower seeds)

2 Tbs. whole oats

1 tbsp. nut butter

½ cup plain yogurt

Ice cubes (optional)

Place all ingredients in a high-speed blender and process until smooth. Enjoy!

When Life Hands You Lemons

When Life Hands You Lemons

The age-old proverb suggests that lemons are associated with some of the harsh realities of life. 

However,  the adage also encourages us to look at the brighter side and strive for excellence.  

One amazing fact about lemons: Although it's acid to the taste or on the skin, it is alkalizing inside the body. 

Regarding our health and healing, lemons are chock-full of health preserving nutrients for overall well-being.

Lemons help you:

Maintain glowing skin
Fight viruses
Lower blood pressure
Lose Weight
Boost Iron Absorption
Alkalize the body
Use as a Household Cleaner

Promote younger-looking skin

Lemons are rich in vitamin-C, one of the main ingredients for anti-aging properties.  

Vitamin C is a potent antioxidant that produces collagen, a protein found in the skin.

It helps tone the skin and improves texture and elasticity to reduces wrinkles and premature aging. 

The Vitamin C in lemons is said to help improve the texture and elasticity fo skin.  

Good for:  

Treating acne, blackheads, eczema

Reducing scars from burns, 
Cooling burning skin (sunburn)
Soothing pain from bee stings

Treating dandruff

Promoting shiny hair

Lose weight

Studies show the organic compounds in lemon peel helps reduce body weight. 

Lemons contain 17 calories

7 mg magnesium

0.5 mg iron

116 mg potassium

Carbohydrates, calcium, protein, zinc, fat, folate, sodium. Vitamin A, phosphorous, fiber, and sugar.

Alkalize the body

Lemons contain a pH balance of at least 2.2 and help to alkalize the body's pH balance because of it's high citric acid content. 

Clean the liver and boost metabolism

It also boosts liver function by flushing toxins from the body.

The bitterness in lemons helps the body produce bile, which in turn stimulates the gallbladder.

When we consume high-fat foods, the animal fat makes the liver work harder to absorb fat. Fats reduce bile flow which affects digestion.

Lemons help stimulate liver function and promote better bile flow to improve digestion.

Improve digestion

Lemons help purify the internal organs to reduce indigestion and constipation.  

Recipe:

Juice of 1 lemon

1 cup warm water

A few mint leaves                         

A few crushed fennel seeds

A pinch of rock salt

Sugar or honey to taste

Keep you calm

Lemons help balance the nervous system to keep you relaxed, reduce stress and depression and improve the mind and body.

To Reduce dizziness and nausea: use 1/2 to 1/4 lemons as needed.

Flush the liver and reduce gallstones

(On an empty stomach) drink:

One glass of warm water and at least 1/2 freshly squeezed lemon

One tsp. honey (optional)

OR: 

Equal parts extra-virgin olive oil and freshly squeezed lemon juice

OR:

1/2 lemon squeezed

1/2 grapefruit juice

2 Tbsp. extra virgin, cold pressed olive oil

Use for up to 5 days. 

Caution:  Do not use grapefruits if you are taking certain heart medications, always check with your doctor. 

Fight infections:

• Lemons also act as an anti-bacterial and diuretic:
• Treats arthritis and rheumatism 
• Soothe and relieve respiratory symptoms 
• Improves breathing in asthmatics 
• Heals throat infection 
• Breaks fever by producing perspiration    
  

Boost the immune system

Lemons contain more than 20 anti-cancer compounds. One such compound, limonene is an anti-inflammatory that helps reduce the growth of tumors and cancers in the stomach, colon, skin, pancreas, and liver.

Promote healthy gums

Use lemons to:

• Relieve toothaches (rub fresh juice to reduce pain)
• Help reduce bleeding gums
• Freshen the breath (Add a drop of lemon juice to regular toothpaste. Be sure to rinse thoroughly with water).  

Antiseptic and antifungal:

Lemons can also help stop internal bleeding and nosebleeds (insert a cotton ball with  a few drops of lemon into the nostril)

Lemon oil is helpful to treat warts and ringworm. Squeeze the peel and rub it on the skin for insect bites and healing burns. 

Reduce cholesterol

The pectin fiber in lemons helps maintain a healthy colon.  Pectin acts as a binder on the colon walls by slowing the glucose absorption and trapping carbohydrates. 

Lower blood pressure 

Some studies suggest 1walk and some lemons a day will do wonders at keeping your blood pressure down.

A study in Japan shows women who walked regularly and consumed lemons each day had lower blood pressure readings than those who didn't.

Fight free radicals

Studies show the citrus in lemons, and other fruits help lower cancer risks, especially in women. 

It also shows that women who ate lots of citrus fruits including lemons almost lowered their risk of stroke by up to  20%. 

The high antioxidant levels in vitamin C may help prevent free radicals which may cause some types of cancer.

Help the body absorb iron

Studies show consuming lemons help the body absorb iron more efficiently.  

Using foods rich in Vitamin C together with iron-rich foods help increase the body's ability to absorb iron. 

For example:

Spinach, garbanzo = iron

Squeeze lemon on salads with these ingredients to help top up your iron intake as well as provide vitamin C.

Use lemons in a variety of ways:

·         To replace vinegar in some recipes

·         Beverages

·         Condiments

·         Sauces

·         Baking        

     Stir-Fries

·         Desserts

·         Cakes

·         Pies 

     Preserves 

     Dressings

All-purpose household cleaner

Use lemons in and around the home to clean, polish keep it fresh and bright!

                                                                      

                       

Furniture polish: Add a few drops of lemon juice or lemon oil to olive oil to help shine wooden floors and furniture.    

• Clothing

Lemons help remove stains from white clothes and freshen the laundry. 

• Bathrooms

Use lemon juice and baking soda to scrub stubborn stains from bathtubs and shower walls. Lemons also help eliminate odors.

• Insect repellent
The scent of lemons helps repel mosquitoes. 

Lemons have been around for ages, and are excellent at treating a variety of ailments naturally. 

Use them to calm the nerves, treat burns and stings, deodorize the home and cleanse the body and.

Make it a habit to include more lemons for overall health and well-being.

So the next time life hands you lemons, reach out and grab them!

In the Raw: Getting the Most from Raw Foods

In the Raw!

Getting the most from Raw Foods

Can you survive on a raw food diet? 

A raw food diet is one of the more popular diet trends today. 

Is it safe? 

How do I know if it’s best for my specific health condition?

Let’s take a look.

Numerous studies show that high-temperature cooking can destroy some of the life-giving enzymes and other nutrients in most foods.

However, cooking can also enhance the vitamin and mineral contents in certain foods like peppers, mushrooms, potatoes, tomatoes, and squash.

Nutrients like beta-carotene (potatoes, squash) and lycopene (tomatoes) have to be activated by heat to get the most nutritional values from them.

Foods which are best eaten raw or lightly steamed include:

Broccoli

Cauliflower

Mustard and collard green

Cabba

Kale

Brussels sprouts

Keys:

1. Know your body; what you can tolerate and what you can’t.

2. Try to find the right balance for your specific health condition. 

3. Aim for balance at every meal

Benefits of raw foods:

·       Low in calories and fat

·       High in fiber

·       Improved bowel movements

·       Lowers blood pressure

·       Reduces the risk for heart disease, stroke

·       Helps you manage type 2 diabetes

·       Improves energy and digestion

·       Cleans the skin

So how do I include more raw foods every day?

Three easy steps:

Step 1. Aim for a holistic approach to eating 

    Foods to reduce or avoid:

·   White: bread, rice, and pasta

·   High sugar cereals and snacks

·   Sodas and soft drinks

·  Canned and boxed juices, sauces and condiments

·   High-fat cheeses, butter, and margarine

Step 2.  Balance your combinations

· Aim to eat at least: 

   75- 80% raw or plant-based foods 

   20% lightly steamed or cooked.

· Half  plate= fresh fruits, vegetables (non-starchy)

·   ¼ plate=slightly steamed foods

·   ¼ plate=lean protein

Step 3. Include more of these foods every day:  

· Fresh herbs: celery, thyme, marjoram, basil, etc.

· Sprouts: peas and beans are easy to sprout at home.

· Nuts and seeds: pumpkin, sunflower,  almonds, cashews, etc.

· Fresh Fruits (eat them whole, no juicing)

· Extra-virgin, cold pressed olive oil and coconut oil

Tips:

To improve the nutritional content of some raw or cooked foods:

1. Soak nuts and seeds overnight or at least 1 hour before using

2. Steam or cook foods slowly, with low heat of at least 100 degrees or less.

3. Wash and scrub leafy, green vegetables under running water to reduce the incidence of food-borne illness.

(A fruit or vegetable wash or a solution of water, lemon juice, salt, vinegar or baking soda can work).

Cautions:

Pregnant women, those who suffer from chronic or kidney diseases, the elderly or small children; consult your doctor or dietitian before using certain types of raw foods.

Raw Vegetable Soup

 

1 cup pumpkin, sweet potato or squash (peeled and cubed)

1 ½ cups hot water

1 tbsp. onion powder

One clove fresh garlic

½ tsp. Ground ginger

½ tsp. ground cumin

Salt to taste

½ cup coconut milk (blend fresh coconut with water in a blender and strain to get the milk)

½ tsp. salt-free seasoning blend

½ tsp dry Italian herbs

1. Place all ingredients in a high-speed blender and blend until smooth.

2. Cover the lid with a cloth to avoid hot splashing when the blender is on.

3. You can add some non-dairy milk to the soup depending on how thick you want it.  

4. Garnish with croutons or serve with fresh bread.

Raw Vegetable Noodles:

(Using a spiralizer or food processor)

  

Vegetables: Zucchini, carrots, beets, squash, sweet potatoes, etc.

1. Wash and scrub vegetables.

2. Process through spiralizer or food processor, or grate on a mandolin grater.

3. Serve with a simple dressing and a bean stew or lean protein for a balanced meal.

 

Tip: for raw sweet potato, lightly sauté in a pan with a drop of organic olive or coconut oil.

Like any other health or diet plan, moderation is key.

To improve health, start making small changes.

Learn how certain foods react with your body and work within our limits.

Always aim for balance and variety and to enjoy every meal.