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Avocados have become very popular and for good reasons. Here is the scoop on this heart-healthy fruit:

*Abundant in heart-healthy unsaturated fat with 60% monounsaturated fat and 20% polyunsaturated and only 20% saturated (unsaturated fats do not raise blood cholesterol). Interesting to note that the riper the fruit, the more unsaturated fat present and less saturated fat.

*Rich in glutathione and vitamin E, both powerful antioxidants that protect against disease and aging.

*For athletes, the vitamin E content is beneficial for the prevention of muscle damage and soreness, both results of free radical activity.

*Contains 60% more potassium per ounce than bananas to help keep the body’s electrolytes in balance, providing athletes with strength for workouts.

*High in folate ( B vitamin) that lowers homocysteine levels in the blood stream, which may prevent or reduce the risk of heart disease, Alzheimer’s, Parkinson disease, and stroke. Folate is also essential for pregnant women, especially in first trimester, when baby’s brain and spinal column are developing.

*Rich source of beta-sitosterol, an anticholesterolemic drug that works by interfering with cholesterol absorption, thus promoting lower cholesterol levels.

*Excellent source of dietary fiber.

*Beneficial food for diabetes due to its fat and fiber content, of which both regulate blood glucose levels.

*High bioavailability (absorption rate) due to fat content and soft texture. The body readily absorbs vitamins and photochemical, such as beta-sitosterol, vitamin E, lutein, glutathione, folate. When paired with other healthful foods, avocados increase the bioavailability of the nutrients in those foods as well.

*serving size equals 1/5^th of whole avocado

Calories per serving = 55

Total fat = 5 g

Saturated fat = 1 g

Unsaturated fat = 4 g

Cholesterol = 0 g

Sodium = 0 mg

Potassium = 170 mg

Total carbohydrate = 3 g

Fiber = 3 g

Sugars = 0 g

Protein = 1 g

Also, avocado oil is very light sensitive and difficult to store and preserve for long periods of time (similar to flax seed oil). It does have a very high heat point at 255 degrees, making it a great oil for high heat cooking. Again, Chef may have a better explanation for its limited use.

*FYI = Koreans are known to mix them with milk to use for facials and body massages.

A Few Simple Steps to Bust Stress!

1. LET GO! Be on the look-out for the next time you find

yourself becoming annoyed at some trivial or unimportant

statement, situation, event, etc. Make a conscious choice

not become angry or annoyed. Do not allow yourself to

expend precious energy or thought where it is not deserved.

Perhaps you will now have the time and energy to work on

what really matters- YOU!

2. BREATHE! Before reacting to the next Nagging Nellie, take a deep breath, counting

to four and exhaling, counting down from four. This WORKS!

3. SPEAK SLOWLY! Along with breathing to slow your thought process down, speak

Your words calmly and deliberately versus “flying off the handle”. You will discover that you think more clearly and react more reasonably in stressful times.

4. PICK UP THOSE SHOULDERS! Check your body language. Is your posture

supporting strength or weakness? Hold your head and shoulders upright. Not only can poor posture lead to a negative image, it can cause unneeded tension, soreness and pain.

5. DRINK AND EAT! HEALTHY, THAT IS! Being well-hydrated throughout the day

supports healthy brain activity, as well as optimum energy level. Small, nutritious meals will stabilize blood sugar to promote a balanced functioning of mind and body. Hunger and dehydration will encourage poor judgement, elevate feelings of anxiety and exacerbate stress.

6. GET SOME FRESH AIR! A powerful healer, fresh air is a necessary component to

all of our living cells. Five minutes will do it!

7. MANAGE YOUR TIME! Stop putting all your chores off. As a familiar ad reminds

us, JUST DO IT! Choose one simple task like returning a phone call or paying a bill and do it now. Take care of your responsibilities and gain energy and a better attitude.

8. TREAT YOURSELF DAILY! Stress is part of each and every day in one form or

another. For this reason, pampering is a necessary part of each day as well. Whether it is an hour with a good book, a jaunt to the mall or a few minutes watching the sunset, these precious moments will serve to balance your day, recharge your batteries and revive your attitude. The result: you will be much better prepared to face another stressful day. Who knows, you may not be affected by Nagging Nellie after all.

Welcome!

Nutrition by Cheryl Zielke