Avocado Every Day keeps the Doctor away

Move over apples, the new health axiom is “an avocado a day keeps the doctor away.”

pictures courtesy of Pexels

Even though a medium sized avocado adds around 250 calories to your daily intake and 24 grams of fat, the fat is predominantly the “good for your heart” monounsaturated variety.  Avocados also lower our “bad cholesterol” or LDL (low density lipoproteins) because they contain high amounts of plant based phytosterols.


Start by incorporating avocadoes into your daily meals.  Chopped, pureed, or mashed, use your imagination to try avocados for breakfast, lunch and dinner.  Just be careful what you eat them with (skip the chips).  Keeping in mind that a healthy allotment of fat is 65 grams within a daily diet of 2000 calories, simply replace the fats you have been eating for years with avocado.  Eliminate the “not so good for you” fats  like margarine or butter, peanut butter, oils, and mayonnaise.  As well as the heart healthy fat, you will be adding vitamins, minerals and fiber with this substitution.



Concoct your own healthy smoothie

I try to make a healthy smoothie every morning.  I used to make them for my sons when they were young, now I make them for myself for a quick, nutritious start to my day.

These smoothies contain… Continue reading

The Joys of Juicing….Revisited



One of my first posts on this blog was  http://lorieb.com/2012/01/16/the-joys-of-juicing/ about the smoothies or “milkshakes” as my sons call them.

Two years later, with one son moved out and another very rarely home, I still make smoothies a few times a week.  My current favorite ingredients are mostly green; baby spinach, cucumber, lemon juice, avocado, green tea, turmeric and ginger.

These ingredients ensure I get my “greens” targeting my individual health concerns, but the combination tastes great too. Spinach is an anti-inflammatory, an anti-oxidant, full of vitamins A and K, with anti-cancer and cardiovascular benefits. Cucumbers help remove toxins from your body, are full of vitamin B, and help fight joint pain/stiffness.  Lemon juice increases your body alkalinity (see http://lorieb.com/2013/06/16/your-blood-ph-keep-it-alkaline/ ) and removes toxins from your body. Avocados offer omega 3s (the good fat) and make the smoothie creamy. Turmeric and ginger are good for joint stiffness and pain.  Green tea also contains anti-oxidants, improves brain function and enables fat loss.

To make your smoothie, blend all solid ingredients and spices until very smooth.  Add the liquids and pulse until creamy.  I never measure the ingredients, but  1/2 cup spinach, one cucumber, 1/4 avocado, 1/4 cup lemon juice, two tablespoons each of ginger and turmeric, and one large cup of green tea should do the trick.   This makes a blender full, so I drink half of it in the morning and save the rest for later in the day.  You can adjust the taste to suit your palate with more juice or spice.  If it is not creamy enough for you or too sharp tasting, add some greek yogurt.  Be adventurous and make up your own recipe!

Lorieb is an avid gardener and reader from Kanata, Ontario, Canada. Please visit her website at www.gardens4u.ca to read about the gardening services she provides in her area, as well as her off season interests.