The Avocado Store

avocado hdl

Have you been avoiding avocados because you’ve heard that they are high in fat? Well, it’s time to take another look at the avocado. Creamy, soft and delicious, avocados are rich in heart healthy monounsaturated fat, packed with 20 vitamins and minerals and low in calories. When you consider all of the nutritional benefits and think of all of the great ways they can be served, surely you will agree that avocados deserve a place at your table.

Heart-healthy fat?

Avocados have taken a beating because of their high fat content – In some circles they are known as a “butter pear”. Avocados do contain 30 grams of fat, but the fat in avocados is monounsaturated, the good fat recommended by the American Heart Association. Recent studies have shown that people eating an avocado a day for a week can lower blood cholesterol by as much as 17%, raise HDL or good cholesterol levels and lower LDL or bad cholesterol and triglyceride levels.

Avocados, nuts and olives are the only plant foods that contain monounsaturated fat. A serving of avocado is 1 ounce - 2 tablespoons or about one-sixth of an avocado, and contains 5 grams of fat and 55 calories. But when you compare that to butter, cheese or mayonnaise, all weighing in at around 200 calories and 22 grams of fat per 2-tablespoon serving, avocados look pretty good. Plus, avocados are a delicious replacement for cheese and butter on sandwiches, in salads, on toast and with spicy foods.

20 Vitamins and Minerals

Avocados bring 20 vitamins, minerals and phytonutrients to the table, making them a nutritional superstar. Naturally rich in their own right and full of vitamin E, vitamin C, folate and beta-carotene, avocados are also known to be a nutrient-booster, helping the body to absorb more of the nutrients in other foods when they are eaten with avocados.

How Do I Know When It’s Ripe?

Look for firm, slightly soft avocados. They tend to be more black then green when they are ripe. Avocados don’t start to ripen until after they are picked, so often hard avocados are all that is available. If they are hard when you buy them, put them in a paper sack for a day or two and let them ripen. Don’t store uncut avocados in the fridge, keep them on the counter on in a sunny window and use them within a day or two.

To store half of an avocado, replace the seed and store in an airtight bag or re-useable plastic container in the refrigerator. Storing the avocado with the seed will keep the flesh from turning black. Black avocado flesh won’t hurt you, it just isn’t very pretty.

So go ahead – make guacamole. Add avocados to your BLTs. Have a slice or two on your sandwich. Avocados are good for you!

About the Author:

Want more tips on saving your waistline along with your budget? Check out The Deceptive Diet for great results!

Article Source: ArticlesBase.com - The Healthy Benefits of Avocados

Cholesterol is a wax-like product that is present in the cell membranes of body tissues and is carried in the blood plasma. It is a sterol; a combination of alcohol and steroid and is also called atherosclerotic plaque. The body must have cholesterol in order to form and sustain cell membranes, help with the production of bile and helps with the metabolism of fat soluble vitamins. Over time, cholesterol builds up on the artery walls and this condition is known as atherosclerosis. Atherosclerosis was thought to be an affliction of the elderly until the 1950's when American pathologists were sent to Korea by the Pentagon to study the bodies of servicemen who died during the conflict. They autopsied around 2000 soldiers and found that about seventy five percent had waxy, yellow deposits on the walls of their arteries; a stunning statistic considering the average age of the soldiers was 21. Their findings astonished the scientific community as it highlighted the onset of heart disease in the very young. bad andHDL Cholesterol There are two separate types of cholesterol; low-density lipoproteins (LDL) and high-density lipoproteins (HDL). HDL is commonly known as 'good' cholesterol and LDL is labeled as 'bad' cholesterol. LDL has been markedly linked with heart disease, whereas HDL is thought to reduce the chance of a heart attack. It has been estimated that approximately 25% of Americans are at risk from heart disease due to atherosclerosis, and around one tenth have such high levels that doctors are left no choice than to prescribe cholesterol reducing drugs. Foods that Lower LDL Cholesterol There are a number of foods which are believed to noticeably lower LDL cholesterol. Fiber-rich foods are said to be particularly beneficial and will not only lower 'bad' cholesterol, but also help the bowel to function properly, lowering the risk of colon and bowel cancer. There are many other foods that can help the body fight back against these dangerous deposits.

• high fiber foods, particularly oat bran, barley and wheat bran.
• Beans and pulses are high in fiber and low-fat. They also contain lecithin, a nutrient that reduces cholesterol.
• Avocado contains prolific amounts of monounsaturated fat, which helps to reduce bad cholesterol and has many other health benefits including anti-cancer properties
• Raw carrots are rich in pectin that is renowned for minimizing cholesterol. There are a number of fruits that also contain pectin, including; apples, citrus fruits, strawberries, raspberries and other red or black berries
• Shitake mushrooms are widely used by the Japanese and include a material called lentinan, which not only lessens cholesterol, but is also thought to be anti-cancerous and may help to increase the immune system
• Garlic is a super food and is well known for its blood-thinning properties. It also contains a substance allicin which is thought to prevent the body from retaining bad cholesterol and research has shown that the equivalent of one clove per day can lessen ldl cholesterol by ten to fifteen% in the majority of people
• Root ginger has been used in Chinese medicine for centuries and has numerous health benefits. It can be added to stir-fry's (using healthy sesame oil) and other vegetable dishes
• Nuts are naturally high in omega-3 fatty acids and are known to significantly reduce blood cholesterol; walnuts, pecans, hazelnuts and almonds are especially beneficial
• Sesame seeds are high in phytosterols. These compounds are said to substantially lessen LDL cholesterol. Other foods containing phytosterols include; celery, lettuce, asparagus, spinach, tomatoes, ginger, squash and strawberries
• Safflower, canola, soybean, and olive oil are monounsaturated and are an excellent source of omega-3 fatty acids. Research indicates that they can decrease atherosclerotic plaque by up to 15% when eaten regularly
• Salmon, tuna, sardines and mackerel contain considerable amounts of omega-3 fatty acids
• Prunes are a wonderful source of antioxidants and fiber, which is known to minimize bad cholesterol
• Alfalfa sprouts contain a substance called saponin, which is thought to slow the formation of atherosclerotic plaque in the arteries

If you have high cholesterol or a family tendency towards atherosclerosis it is best to avoid processed and prepared foods, fried food, food containing animal fats or animal products, high-fat dairy products and food containing either saturated fat or trans fats. Research has revealed the key to lowering bad cholesterol is a healthy, balanced diet that incorporates plenty of soluble fiber and at least 5 servings of fruit or vegetables a day. This combined with regular cardio exercise should help keep the heart healthy and provide many other health benefits as well.

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Ralph Wilhelm-dude17111 is an online marketer and researcher who resides at http:www.dude17111.com
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Article Source: ArticlesBase.com - Tasty Ways to Get Rid Of Cholesterol With Out Prescriptions

egg avocado clothing

When winter comes, it usually makes the most impact on your skin. The cold season makes your skin dry, brittle and flaky. Unlike the summer sun, the effects of winter are not as obvious because you are usually covered up with your winter clothes.

There are many ways of taking care of your skin during the summertime, yet the most effective is using sun protection products to prevent sunburn. These products usually have different Sun Protection Factors or SPF, which refers to the amount of protection it offers against the sun.

Choosing the right SPF all depends on whether you have a fair or dark skin. The fairer your skin is, the higher the SPF that you will need. It is safe for everyone to use a sunscreen, which has 15 and above SPF. This will ultimately help in preventing the harmful effects of bright sun's rays, like skin cancer.

When you apply sunscreens, it is important that you use more than enough to shield your exposed skin. You must always remember treating skin cancer is more expensive than buying sunscreen products.

For the sunscreen to work effectively, it is best to rub it on before going outside. The reason for this is that the protection works better after fifteen to twenty minutes has elapsed from the time of application.

Balanced diet is needed for optimal health and well being; as well as having a healthy skin. However, balanced diet is primarily set to prevent malnutrition and vitamin/ mineral deficiencies.

Choose foods rich in vitamin A. Naturally occurring vitamin A or retinal is commonly found in fish oils, dairy products and liver. Vitamin A found in plants is called beta-carotene and is commonly found in yellow/ orange fruits and vegetables like carrot and cantaloupe.

Vitamin C for collagen maintenance. Best sources are citrus fruits and juices, slow cantaloupe, strawberries, tomato sweet peppers and green peas.

Choose foods with plenty of B vitamins like B-2 and B-3. These foods convert calories into energy for metabolism and are components of enzymes that maintain normal skin function. The best sources for these are green leafy vegetables, lean meats, eggs, avocados, fish, brewer's yeast, whole grains and peanuts.

About the Author:

Want to find a cure for acne? Learn how to eliminate spots and pimples, pick up your free guide now!! http://www.eliminate-spots-and-pimples.com

Article Source: ArticlesBase.com - Make the most of your skin during winter and summer

avocado nutritional benefits

what is nutritional value of avocados? what are benefits of consuming them?

avocados are a good source of dietry fibre.

they are also rich in vitamin A, C E and K.

100g of avocados roughly would contain 10 g of fatty acid as well. however these fatty acids are essential in order for your body to be able to absorb the vitamins present in the avocado.

they contain a low amount of sodium and are thus suitable for people on a low fat diet as well.

Benefits of fruits and vegetables

There are many benefits of fruits and vegetables rich diet to our life and health. But, in reality there are only few numbers of people those who choose fruits and vegetable diet.

According to revised NSDA grains, vegetables, fruits, milk and dairy, meat and beans are 5 MAJOR  foods groups, included in the food pyramid. If you want to keep yourself fit and stay healthy forever then it is very important to eat a wide variety of foods from each and every food group listed above. Going for different varieties will not only give you a great deal of variety and keep boredom from setting in, but it will also provide you with the best nutritional balance as well. In addition to macronutrients such as fats, proteins, fiber and water, micronutrients like vitamin A, vitamin D, vitamin C, etc are also vitally important to good health. That is why a healthy, varied diet is so important.

Fresh fruits and vegetables are packed full of many essential vitamins and minerals, including many micronutrients that you will never be able to find in packaged vitamin supplements. Some foods like pumpkins, carrots, mangoes, peaches butternut squash and green leafy vegetables are rich in beta carotene.  Beta carotene is the best consumable form of Vitamin A and is vital for healthy skin and eyes.

There are many other benefits of fruits and vegetables, besides just their nutritional importance.  Such as:

- Taste, flavors and colors of fruits and vegetables makes it possible that they can be used in virtually every meal.  Those seeking to maximize their diet should get into the healthy habit of using fruits in salads, as toppings and as garnishes.

- Fruits and vegetables help maximize the nutrition. But, try to keep this in mind that proper nutrition comes from a healthy diet, not from vitamin supplements.

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Knowing the five major food groups and how much of each to eat every day is only part of the picture. Choosing good and healthy diet means, choosing things like the leanest cuts of meat, choosing egg substitutes rather than going for whole eggs, picking up freshest fruits and vegetables, etc.

Even with fruits and vegetables, some choices are better than others.  There are some fruits that are packed with fat and calories like avocados. Therefore, it is really necessary to check the nutritional values and qualities of the fruits and vegetables you choose.

Try to go for fiber rich as; adequate fiber intake is also important in preventing heart disease and some kinds of cancer. If you want to lose fat then go for fruits and vegetable those are high in nutrition, low in fat and with low calorie count.  Fruits and vegetables contain very low levels of fats, and a diet low in fat can be quite effective for long term weight loss. Fruits and vegetables contain no cholesterol, and they are lower in calories than many other types of foods.

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SUFFERING from skin problem?
Want to get beautiful skin?
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about avocados

Question about keeping avocados fresh?

Hi, I've recently discovered my new favorite thing to eat. Whole grain bread with mayo, avocado slices, tomato slices and salt and pepper. It is soooooo good.
Anyway, I use only half of the avocado and if I put the rest in a zip lock bag and put it in the fridge to eat the next day, it turns brown and just doesn't seem good anymore. How can I keep an avocado fresh til the next day?

Make sure you are leaving the pit in the half that you are storing - this is an old trick, and will help keep it green. It also works if you make a bowl of guacamole - put the pit in the middle of it until you are ready to serve it.

Who does not know avocado? The fruit that came from the Central America and Mexico in addition to this delicious also really contain a lot of benefits. Avocado contains at least 11 vitamins and 14 minerals that are useful. Avocado is rich in protein, riboflavin (or known as vitamin B2), niacin (known as or vitamin B3), potassium (or better known as potassium), and vitamin C.

Besides being a heart healthy fruit, avocado helps in promoting overall good health with Vitamin E, Vitamin K, lutein and beta-carotene. Avocados have the highest fiber content of any fruit, which is beneficial in health and weight maintenance. Avocado contains many health benefits. It is an excellent source of healthy monounsaturated fat. Avocado contains oleic acid, a monounsaturated fat which helps lower cholesterol levels.

Folic Acid in Avocado

Avocados are the richest fruit folic acid, nutrients that must be consume even by women who intend to become pregnant and pregnant women from the newly formed embryo. The experts say pregnant women should consume fresh fruits or fresh vegetables as source of folic acid. Because 80% of folic acids from vegetables lost during the cooking process. An avocado contains 114 micrograms of folic acid. This amount is sufficient to meet 30% requirement of folic acid for pregnant women. The need for folic acid is recommended for pregnant women every day about 600 micrograms, 500 micrograms for breastfeeding mothers and 400 micrograms for adult women.

Benefits Avocado for Our Skin

For youthful and healthy skin, you can use avocado oil. It is a good facial oil.

Avocado oil strengthens the skin by stimulating collagen, thereby reducing wrinkles and improving skin texture. Avocados are also rich in vitamin E, a free radical scavenger that will assist in slowing the aging process. The mixture of vitamin E and vitamin A is very useful in skin care. The combination of vitamin E and vitamin A makes skin becomes elastic, remove wrinkles, making skin look young and fresh.

Avocado also treats sun damaged skin and heals skin rashes to a great extent. Avocado oil is rich in vitamins A, D and E and makes way through the skin almost naturally. Using avocado is good for dehydrated skin as it provides nourishment and moisture.

Avocado for hair

Avocado is also useful for hair care such as when doing cream bath. Cream bath do once a week for providing nutrients to the hair and scalp care to stay healthy.

The proteins, vitamins, and natural oil in the avocado will soften and moisturize your hair, while adding nutrients and repairing old damage. Hair will be hydrated, shiny, and more elastic. If your hair is especially dry, thick or loves to eat up conditioning products, you can get away with it.

About the Author:

I am Emma Arsanti from Indonesia. I am a blogger spesialized in healthy natural foods. Nowadays, people consume many kinds of foods but they didn't realize that foods maybe not good for the health. Healthyfoods are not expensive, especially if we compare with our health. Get the latest information about healthy foods on http://healthyfoods-first.com

Article Source: ArticlesBase.com - The Health Benefits Of Avocado

avocado oil benefits for skin

Reading the ingredients on skin care products can be quite confusing.  The labels use terms such as pentapeptides 3, Rentinyl, Palmitate  and Ascorbyl Pamitate and to the average person these terms are bewildering.  However, terms such as the ones listed above are clinical names of very common vitamins.

Just as our body needs the necessary nourishment and proper about of vitamins to stay healthy, the same is true with our skin care program.  In order to have a healthy complexion our face, neck and cleavage area needs nourishment too.

Below are is a short list of typical clinical terms used in skin care products and the common term associated with it. 

Vitamin A - also known as Retinal Palmitate. A vitamin A derivative which is commonly found in skin care products are retinoid.  Products such as Retinol contain Vitamin A, however there is such a small amount of the vitamin A derivative that it may take some time to actually reap the benefits.  Vitamins play an important part in our overall health.  Vitamin A gives the most benefits to the eyes.  If you suffer from blurred vision, dry eyes, or night vision blindness you may have a Vitamin A deficiency.  Additionally, Vitamin A is recommended by dermatologists to maintain youthful and smooth skin and also responds well to Acne breakouts. Vitamin A increases blood flow, stimulates the skin and protects against sunburn.  Beta carotene is found in dark green leafy vegetables, carrots and apricots, has been found to good for skin, as they convert to Vitamin A.

Vitamin A - Facial Mask
1 cup milk
1 tsp. honey
1/2 cup fuller's earth
1 tsp. of apricot essential oil for normal skin.
Mix all ingredients thoroughly and apply to face.  Wait 15 minutes and rinse it off with cold water.

Vitamin B's - B3 is known as niacin and B-5 is known as pantothenic acid.  Vitamin B plays in important part in your overall health and in your skin care regimen. B-Complex Vitamins support health of the skin and hair.  The American Academy of Dermatology cites vitamins B-3 and B-5 as popular additions to skin products, mostly because they help hold moisture in. In a study (funded by Procter and Gamble), B vitamins were shown to be effective exfoliates; that is, they removed dead surface skin cells that clump up and make skin texture appear dull.  Another study was done testing B5, B3 and Vitamin E on skin with rosaceous, skin treated with this product experienced a 36% increase in hydration, although it's not clear if this improvement was from vitamin E or the B vitamins.

Avocado Mask Recipe
1 egg yolk
Half avocado
1tbls honey
Peel and mash the avocado with a fork.. In separate bowl, mix the egg yolk and honey together, then and add to the pulp. Use the mixture immediately, applying to your face, neck and shoulders. Leave for at least 20 minutes before rinsing with warm water. Finish with a toner and moisturizer. Avocado contains:  Vitamin A, Vitamin C, Vitamin B1 (thiamine) Vitamin B2 (riboflavin), Niacin, Folate, Pantothenic Acid, and Vitamin B6.

Vitamin C - also known as L-ascorbic acid and its greatest benefit in skin care is it antioxidants to repair sun damage and defend against free radicals.  Additionally, Vitamin C enhances repairing sun damage and enhances the production of collagen. 

Vitamin C facial serum recipe:
1/4 teaspoon Vitamin C also known as L-ascorbic acid. Do not use vitamin C tablets or calcium Ascorbate.
1 teaspoon glycerin
1 teaspoon water (preferably distilled)

Dissolve the l-ascorbic acid in 1 teaspoon of water in small glass sterilized container. Make sure the acid has dissolved before proceeding. Add 1 teaspoon glycerin and mix well. Apply once a day, preferably at night and increase to twice daily if your skin tolerates the serum. Store in dark container and refrigerate. Light will degrade vitamin C, therefore, it is important to watch for yellowing of your serum, this indicates that the vitamin C is oxidized. Once oxidized the vitamin C has lost it usefulness as a facial serum that delivers nutrients to the skin. As it undergoes oxidation the ascorbic acid takes on a yellowish tinge, so it is important to check your creams or serums before you put them on your face, and if there is any yellow discoloration, discard. Vitamin C in skin care offers many benefits such as reducing blotchiness, stimulates collagen, reduces fine lines and wrinkles and also protect against sun damage.

For informative skin care articles, how to videos, and skin care recipes, visit Complete Skin Care Therapy

About the Author:

Carol Belanger, author of 300+ Skin Care Recipes

Article Source: ArticlesBase.com - Necessary Vitamins in Skin Care Products

Avocado and avocado oil offers so many benefits when used in your skin products. Did you know that avocado contains vitamins A, B1, B2 and D, lecithin, potassium as well as vitamin E. In addition to the vitamins it contains proteins and more than 20% essential fatty acids (amino acids). It is a sought after skin care ingredient because it has so much to offer.

Avocados are used in anti-aging products because of its nourishing and hydrating abilities. The Department of Food Engineering and Biotechnology, Technion Israel Institute of Technology in 1991 found that avocado oil significantly increases collagen in the skin which is why it is commonly found in antiaging products. Furthermore because of its deep penetration into the skin it is a perfect ingredient to combat dry skin. For those that suffer with eczema or psoriasis avocado offers healing properties that will relive dryness. Both avocado and avocado oil is gentle and well tolerated by those with sensitive skin.

In addition to its moisturizing and healing properties, it is also high in sterolins, AKA plant steroids, which are reported to diminish age spots and heal scars.

Below are a few avocado skin care recipes:

Facial Mask for Dry Skin
1/2 avocado
1 teaspoon almond oil (Note if allergic to nuts use different oil such as jojoba oil or olive oil). Even a vegetable oil in your cupboard will do.)
Mash avocado and then add almond oil or oil of your choice. Apply to face, avoiding the eye area, and let set for 15 minutes. Rinse with warm water then cool water. Follow with toner and moisturizer.

Avocado Honey Face Mask - for dry skin
2 tablespoons of avocado
2 tablespoons honey
1 egg yolk
Mash the avocado, add the honey and egg. Mix until thoroughly blended. Apply to face avoiding the eye area. Let set 10 minutes then rise with warm water then cool water. Follow with toner and moisturizer.

Avocado Mask for Oily Skin
1 avocado, mash
1 egg white
1 tsp. lemon juice
Place all ingredients into a blender and blend until you get a mixture. Apply to a clean face with fingertips on the oiliest part of the face (T-zone). Let dry for 20 minutes. Rinse with warm water then cool water, follow with toner and moisturizer.

Avocado's can be hard to find and/or a little pricey if living in a northern climate, so here are some recipes that use avocado oil instead.

Dry Skin Cleansing Cream
1/2 oz. Beeswax
1 oz. Lanolin
2 oz. Almond Oil
1 oz. Avocado Oil
1 oz. Grapeseed Oil
2 drops Clary-Sage Essential Oil
2 drops Lemon Essential Oil
3 oz. Spring Water
Using a double boiler, melt beeswax, lanolin, and oils. Stir well. When melted, take off heat and add essential oils, then water. Wisk until cool.

For easy exfoliates, facial masks and facial peels you can easily make at home, visit Complete Skin Care Therapy  

About the Author:

Carol Belanger, author of 300+ Skin Care Recipes

Article Source: ArticlesBase.com - Avocado-a splendid skin care treatment

are avocados fruits or vegetables

Are avocados fruits or vegetables?

It's a fruit

Benefits of fruits and vegetables

There are many benefits of fruits and vegetables rich diet to our life and health. But, in reality there are only few numbers of people those who choose fruits and vegetable diet.

According to revised NSDA grains, vegetables, fruits, milk and dairy, meat and beans are 5 MAJOR  foods groups, included in the food pyramid. If you want to keep yourself fit and stay healthy forever then it is very important to eat a wide variety of foods from each and every food group listed above. Going for different varieties will not only give you a great deal of variety and keep boredom from setting in, but it will also provide you with the best nutritional balance as well. In addition to macronutrients such as fats, proteins, fiber and water, micronutrients like vitamin A, vitamin D, vitamin C, etc are also vitally important to good health. That is why a healthy, varied diet is so important.

Fresh fruits and vegetables are packed full of many essential vitamins and minerals, including many micronutrients that you will never be able to find in packaged vitamin supplements. Some foods like pumpkins, carrots, mangoes, peaches butternut squash and green leafy vegetables are rich in beta carotene.  Beta carotene is the best consumable form of Vitamin A and is vital for healthy skin and eyes.

There are many other benefits of fruits and vegetables, besides just their nutritional importance.  Such as:

- Taste, flavors and colors of fruits and vegetables makes it possible that they can be used in virtually every meal.  Those seeking to maximize their diet should get into the healthy habit of using fruits in salads, as toppings and as garnishes.

- Fruits and vegetables help maximize the nutrition. But, try to keep this in mind that proper nutrition comes from a healthy diet, not from vitamin supplements.

Change you life TODAY

CNANGE LIFE NOW

Knowing the five major food groups and how much of each to eat every day is only part of the picture. Choosing good and healthy diet means, choosing things like the leanest cuts of meat, choosing egg substitutes rather than going for whole eggs, picking up freshest fruits and vegetables, etc.

Even with fruits and vegetables, some choices are better than others.  There are some fruits that are packed with fat and calories like avocados. Therefore, it is really necessary to check the nutritional values and qualities of the fruits and vegetables you choose.

Try to go for fiber rich as; adequate fiber intake is also important in preventing heart disease and some kinds of cancer. If you want to lose fat then go for fruits and vegetable those are high in nutrition, low in fat and with low calorie count.  Fruits and vegetables contain very low levels of fats, and a diet low in fat can be quite effective for long term weight loss. Fruits and vegetables contain no cholesterol, and they are lower in calories than many other types of foods.

About the Author:

SUFFERING from skin problem?
Want to get beautiful skin?
GET BESUTIFUL SKIN TODAY!
YES! It is really possible
World's Best skin care HERE
Best skin care at http://tipsforskincare.org

Article Source: ArticlesBase.com - Benefits of fruits and vegetables

avocado pears cholesterol

Have you been avoiding avocados because you’ve heard that they are high in fat? Well, it’s time to take another look at the avocado. Creamy, soft and delicious, avocados are rich in heart healthy monounsaturated fat, packed with 20 vitamins and minerals and low in calories. When you consider all of the nutritional benefits and think of all of the great ways they can be served, surely you will agree that avocados deserve a place at your table.

Heart-healthy fat?

Avocados have taken a beating because of their high fat content – In some circles they are known as a “butter pear”. Avocados do contain 30 grams of fat, but the fat in avocados is monounsaturated, the good fat recommended by the American Heart Association. Recent studies have shown that people eating an avocado a day for a week can lower blood cholesterol by as much as 17%, raise HDL or good cholesterol levels and lower LDL or bad cholesterol and triglyceride levels.

Avocados, nuts and olives are the only plant foods that contain monounsaturated fat. A serving of avocado is 1 ounce - 2 tablespoons or about one-sixth of an avocado, and contains 5 grams of fat and 55 calories. But when you compare that to butter, cheese or mayonnaise, all weighing in at around 200 calories and 22 grams of fat per 2-tablespoon serving, avocados look pretty good. Plus, avocados are a delicious replacement for cheese and butter on sandwiches, in salads, on toast and with spicy foods.

20 Vitamins and Minerals

Avocados bring 20 vitamins, minerals and phytonutrients to the table, making them a nutritional superstar. Naturally rich in their own right and full of vitamin E, vitamin C, folate and beta-carotene, avocados are also known to be a nutrient-booster, helping the body to absorb more of the nutrients in other foods when they are eaten with avocados.

How Do I Know When It’s Ripe?

Look for firm, slightly soft avocados. They tend to be more black then green when they are ripe. Avocados don’t start to ripen until after they are picked, so often hard avocados are all that is available. If they are hard when you buy them, put them in a paper sack for a day or two and let them ripen. Don’t store uncut avocados in the fridge, keep them on the counter on in a sunny window and use them within a day or two.

To store half of an avocado, replace the seed and store in an airtight bag or re-useable plastic container in the refrigerator. Storing the avocado with the seed will keep the flesh from turning black. Black avocado flesh won’t hurt you, it just isn’t very pretty.

So go ahead – make guacamole. Add avocados to your BLTs. Have a slice or two on your sandwich. Avocados are good for you!

About the Author:

Want more tips on saving your waistline along with your budget? Check out The Deceptive Diet for great results!

Article Source: ArticlesBase.com - The Healthy Benefits of Avocados

If you want to have a healthy heart, you have to learn how to eat a healthy heart diet. All of the food you eat affects the health of your heart. Gone are the days when a healthy heart diet meant filling up on tasteless, boring meals. The latest advice to help us lower the risk of heart disease actively encourages us to create meals with delicious, fresh ingredients like salmon, avocado, olive oil, oats, whole grains and an array of fruit and vegetables.

Heart healthy Diet

Eating less sodium can help lower some people’s blood pressure. This can help reduce the risk of heart disease. Sodium is something we need in our diets, but most of us eat too much of it. Much of the sodium we eat comes from salt we add to our food at the table or that food companies add to their foods. So, avoid adding salt to foods at the table.

Meat, poultry and fish along with low-fat dairy products and eggs are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.

Vegetables and fruits are low in calories, are good sources of vitamins and minerals, and are rich in dietary fiber. A diet high in soluble fiber, the kind found in fruits and vegetables, can help lower blood cholesterol and reduce your risk of heart disease. Vegetables and fruits also contain phytochemicals, substances found in plants that may help prevent cardiovascular disease. Eating more fruits and vegetables — and in doing so satisfying your hunger — may help you eat less high-fat foods, such as meat, cheese and snack foods.

Better food habits can help you be healthier. The American Heart Association recommends that you eat a wide variety of foods daily from all of the basic food groups.

Cholesterol comes from the foods you eat and from your body itself. However, your body alone creates the appropriate amount of cholesterol for you, so it doesn't need any additional cholesterol from your food intake. In order to minimize the amount of cholesterol in your diet, you should limit the amount of red meat that you eat. Instead of red meat, you can eat fish and poultry. Use egg whites or substitutes instead of the whole egg. As a rule of thumb, if it's greasy, you probably shouldn't eat it.

Eat more fresh foods: processed foods are more likely to be high in fatty and sugary elements, while fresh foods are low in these and high in beneficial vitamins, minerals and other nutrients.

A high intake of fibre helps lower cholesterol levels. The fibre thought to be the most helpful is 'soluble' fibre, a gluey substance found in lentils, kidney beans and other pulses, apples, pears, strawberries, blackberries and cereals such as rye, barley, rice and oats, whole grain bread and pasta. Starchy vegetables such as potatoes, peas, squash, corn, yams and sweet potatoes are other good sources.

In contrast, HDL carries excess cholesterol away from the arteries to the liver, where the body gets rid of it. As a result, high levels of HDL cholesterol are thought to protect against heart disease and so, are sometimes called ‘good’ cholesterol.

Stress management includes relaxation through meditation or yoga. Having a support team to cheer you on and encourage you is a big part of his program. To follow this diet program at home you need the support and encouragement of your family. The average person consumes about 40 percent of calories as fat.

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Read about Herbal Natural Home Remedies and Girls Discussion Forum. Also read about Beauty and Makeup Tips

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avocado dietary information

Acne Nutrition tips - Studies show that diet does not play a role in either the cause or the treatment of acne. However, what is recommended for acne preventative care is this: what is best for your body is best for your skin, especially since your skin is the largest organ of your body. So here are healthy vitamins, minerals and other supplements that have been known and recommended to prevent and help conquer acne breakouts:

Acne Nutrition 1: Vitamin A or Retinol is found not only in some cosmetic creams but also in liver, fish oils and dairy products. Produced by plants, this vitamin is also known as called Beta-carotene, and is found in yellowish-orange fruits and vegetable; yams, cantaloupe, carrots apricots, and in green vegetables like spinach, kale and parsley. Beware that high doses of Vitamin A are toxic.

Acne Nutrition 2: Vitamin B Complex. These vitamins are found in leafy vegetables, fish, milk, eggs and whole grains and have many functions. For example, although B-2 can irritate acne, it can help alleviate stress. B-1, B-6 and B-12 are also known for proving stress relief. And B-3, in avocados, eggs, peanuts, lean meat and liver, reportedly reduces cholesterol level, has an anti-inflammatory effect on skin and improves your metabolism and circulation, improving acne in some studies.

Acne Nutrition 3: Vitamin C - A form of this vitamin, the C ester has antioxidant and anti-inflammatory properties and has helped penetrate skin and prevent the return of acne. It is being tested for repairing damage to scar tissue from teen years.

Acne Nutrition 4: Vitamin E, in almonds, broccoli, peanuts, sunflower seeds, wheat germ and vegetable oils, has been said to help with scar tissue healing, but this is considered a myth by many healthcare professionals. Instead, researchers are considering that a form called tocotrienol (often referred to as high potency E or HPE) may carry antioxidant properties that may be able to aid the skin when ingested.

Acne Nutrition 5: L-Carnitine- this supplement is reported to help repair skin damage from acne for young and old.

Acne Nutrition 6: Zinc (found in eggs, mushrooms, nuts and whole grains) and selenium (a trace mineral in most soils and absorbed my a variety of vegetables) are known to improve the overall health of the body, including the skin.

In summary, a good quality brand name multivitamin will probably have the recommended vitamins and minerals that you need to help with acne prevention. Combine this with drinking plenty of fluids throughout the day and making good, healthy dietary food choices. For example, if you have had ill effects from eating a certain food before, be leery of it and make healthier food choices for yourself.

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Everywhere you turn, someone's promising the next secret to getting 6 pack abs. Some of these so called 'secrets' have some degree of accuracy, while others, not so much. Deciphering which are the best methods to getting 6 pack abs is going to be critical to your having success with this goal.

The biggest area you need to focus on when trying to obtain 6 pack abs is going to be on your diet. Like it or not, the old saying that 'abs are made in the kitchen', is probably one of the most truthful statements in the fitness industry. If your diet isn't in line, your stomach is going to show it.

So, what should you be doing with your diet?

First, ensure you are getting enough protein. Not only is protein going to form the key building blocks you need to build muscle tissue, but it's also going to provide you with a better feeling of fullness than eating just carbohydrates alone would for example. Protein is more "expensive" than any other macronutrient meaning that your body will burn more calories breaking down protein compared to carbs and fats.

Next, don't be afraid of dietary fat that comes from primarily monounsaturated and polyunsaturated fats such as olive oils, fish oils, a mix of nuts, natural peanut butter and avocado. While it's true that eating fat will increase your calories fast, as long as you keep it between 20-30% it can be one of the best things to get 6 pack abs fast. The important point here is that dietary fat helps keep your insulin level stable, which, when high enough can actually cause fat gain itself.

Furthermore, dietary fat will keep you feeling the fullest for the longest duration in time; longer than both protein or carbohydrates would. Interestingly, some diets high in fat can get you 6 pack abs fast because your body learn to metabolize fat for energy.

So, while you do need to watch it, be sure you are getting some in your diet.

Finally, when it comes to carbohydrate intake and getting 6 pack abs, you want to focus most of your carbohydrate intake around the post workout period.

Why?

The biggest reason for this is because this is when your body is going to need those carbohydrates the most and will really suck them up into the muscle tissue. When you eat them at this time, it is least likely that they will turn into body fat.

Additionally, consuming carbohydrates during this period will also help to aid with muscle recovery and repair, so that means less down time from the gym for you.

If getting 6 pack abs fast is your goal than each meal you should consist of 1-2 cups of raw vegetables to control insulin levels, improve absorption of your protein and flood your body with vitamins, minerals, fiber and antioxidants.

So, if you are aiming to get 6 pack abs in the coming months, have a good hard look at your diet. That is the big secret that must not be overlooked if you are to succeed.

For more information : http://sutiknoslamet.com/muscle.hrm

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spinach strawberry avocado salad

Dietary experts recommend that every person should eat at least five servings of fruits and vegetables every day. The importance of fruits and vegetables to a healthy diet has been known for quite some time, but studies have shown that very few people eat the amount of fruits and vegetables recommended for a healthy diet.

That's a shame, since eating a sufficient number of fruits and vegetables just may be the single most effective thing you can do to improve your overall health. The five a day approach to healthy eating may be the single most important strategy you can adopt for a healthier lifestyle.

The many health benefits of eating fruits and vegetables have been established for quite some time now. Study after study has shown that a diet rich in fruits and vegetables lowers the risk of certain cancers, heart disease and other chronic diseases and conditions. Some studies have suggested that as many as 35% of cancer deaths can be attributed to diet, and that diets high in fats and low in fruits and vegetables contributes to unnecessary cancer deaths.

Fruits and vegetables have a lot of advantages besides just their nutritional importance. For one thing, they taste great and add a great deal of variety to everyday meals. Fruits and vegetables come in such a wide variety of colours, textures and flavours that they can be used in virtually every meal. Those seeking to maximize their consumption of fruits and vegetables should get into the habit of using fruits in salads, as toppings and as garnishes.

In addition to their great taste, fruits and vegetables are packed full of many essential vitamins and minerals, including many micronutrients that are not included in packaged vitamin supplements. For instance, foods like butternut squash, pumpkins, carrots, mangoes, peaches, pawpaws and green leafy vegetables are rich in beta carotene. Beta carotene is vital for healthy skin and eyes.

In addition, most varieties of fruits and vegetables contain vitamin C, another important vitamin and a strong antioxidant. Good sources of vitamin C include Brussels sprouts, citrus fruits, strawberries, broccoli, nectarines and kiwi fruit. Many fruits and vegetables, including spinach, broccoli and avocadoes, are also good sources of vitamin E, another excellent antioxidant.

Men and women alike should always strive to eat a healthy diet, but women have an extra incentive to get all the nutrition they need. Proper nutrition is essential to a healthy pregnancy, and some of the baby's biggest nutritional needs happen before the pregnancy is discovered. Folic acid is perhaps the best known essential nutrient for pregnant women. Folic acid has been proven effective at preventing a variety of birth defects, including Spina Bifida. Good dietary sources of folic acid include Brussels sprouts, broccoli, spinach and oranges. In addition, due to its importance to women of child bearing years, many common foods such as cereals and breads, are supplemented with folic acid.

In addition to their importance as source of vitamins and minerals, fruits and vegetables also provide essential dietary fibre. Adequate fibre in the diet is important in preventing heart disease and some kinds of cancer.

Another great feature of fruits and vegetables, especially to those watching their weight, is the high nutrition, low fat, low calorie nature of these foods. Fruits and vegetables contain very low levels of fats, and a diet low in fat can be quite effective for long term weight loss. In addition, fruits and vegetables contain no cholesterol, and they are lower in calories than many other types of foods.

With all these things going for them, it is no wonder so many dietary experts recommend eating a diet rich in fruits and vegetables. Not only are fruits and vegetables delicious and nutritious, but they can be quite inexpensive as well. Buying fruits and vegetables that are locally grown, and that are in season, is usually the most cost effective way to get the freshest fruits and veggies at the lowest possible cost.

This buying strategy also helps to ensure a steady stream of new fruits and vegetables every month, as some go out of season while others are just coming in. Trying a variety of different fruits and vegetables, including some you may not be familiar with, is also a great way to create exciting new dishes and prevent you from becoming bored with the same old diet. Whether your goal is to lose weight or just increase your level of fitness, it is hard to go wrong with a diet rich in fruits and vegetables.

About the Author:

Uchenna Ani-Okoye is an internet marketing advisor and co founder of Free Affiliate Programs

For more information and resource links on healthy eating visit: Atkins Diet Induction

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If you want to improve your health and vitality levels then one of the best things you can do is adopt an alkaline diet. I've got 3 great alkaline diet recipes for you

You should aim for a 70:30 ratio of alkaline to acidic foods.

In my and many other people's experience, if you try and eat 100% alkaline foods, it is really too difficult to sustain and doesn't allow for some foods that should be enjoyed sparingly, like fruit.

It is better to go for 70:30 than 'fall off the wagon' completely, trying to achieve a 100% alkaline diet.

Here are 3 easy, quick and tasty alkaline diet recipes: The first is a lovely tasty curry. Herbs and spices are very alkalizing so use these freely in all your food preparation and cooking. The second recipe is a slightly sweet avocado salad. Avocadoes are absolutely wonderful foods - full of Omega 3 essential oils and one for the only alkaline fruits, a real super food. The third recipe is a good old classic salad. You really can't go wrong with eating a big salad every day - dark green leafy vegetables are amazingly alkalizing so knock yourself out Enjoy!

1 - Chickpea and Spinach Curry Number of Servings: 6 Preparation time: 10 minutes

Ingredients: 1 cup coarsely chopped onion 1-1/2 Tbsp fresh ginger, chopped or grated 1 tsp olive oil or virgin coconut oil 1-1/2 tsp red curry powder 1 19 oz can chickpeas, rinsed and drained 1 14 oz can diced tomatoes with liquid 1 10 oz bag spinach 1/2 cup water 1/4 tsp salt (optional)

Directions: Put the ginger and onion in a food blender/mixer until it is minced. Heat oil gently in large skillet over medium high heat. Add onion mixture and curry. Sauté 3 minutes. Add chickpeas and tomatoes; simmer for 2 minutes. Stir in spinach, water and salt. Cook another minute or until spinach wilts.

2 - Avocado Fruit Salad Number of serving: 8 Preparation time: 10 minutes

Ingredients:

1/2 ripe avocado, seeded and peeled (1/2 sliced into 8 portions, 1/2" cubed) 1-1/2 Tbsp olive oil 2 Tbsp raspberry vinegar 1 tsp grated lime peel 1 Tbsp fresh lime juice 1 Tbsp fresh chopped basil leaves 1/2 tsp dry mustard 1/4 tsp salt 1/4 tsp pepper 1 10 oz package mixed baby greens 4 kiwi, peeled and sliced in half rounds 4 grapefruit 2 cups sliced strawberries 2 star fruits, sliced

Directions: Salad Dressing - In a small bowl, whisk together remaining ingredients, set aside. Salad - In a large salad bowl, combine baby greens, kiwi, grapefruit, strawberries and star fruit. Pour on dressing and toss to coat. Top with avocado slices.

3 - Very Veggie Salad Number of Servings: 4 Preparation time: 15 minutes

Ingredients: 4 cups raw spinach 4 cups romaine lettuce 2 cups chopped red, yellow, orange bell pepper 2 cups cherry tomatoes 1 cup chopped broccoli 1 cup chopped cauliflower 1 cup sliced yellow squash 1 cup sliced zucchini 2 cups sliced cucumber 2 cups chopped baby carrots

Directions: Wash all of the vegetables and mix them together in a large mixing bowl. Top this colorful meal with a nonfat or low-fat dressing of your choice

About the Author:

Would you like to find more alkaline diet recipes and learn more about following an alkaline diet?
Get instant access to my free 38-page Alkaline Diet Recipes eBook by going here: Alkaline Diet Recipes Book
The recipes are endorsed by the National Cancer Institute and the Centers for Disease Control and Prevention.

Article Source: ArticlesBase.com - 3 Top Alkaline Diet Recipes

goat cheese avocado salad

What would go well in a salad made with fresh peaches?

I love salad, and recently I've started eating salads with fruit included (dried cherries, goat cheese & chicken, or strawberries & avocado). Now I've got a big box of ripe peaches and I'm trying to think of a salad that would be nice with peaches. So, what do you think would go well? Do you have a dressing suggestion? I prefer to make vinaigrettes, as I can control what goes into them.

Mmmm, I love fruit in my salad. It adds such a nice sweet contrast to savory ingredients. With peaches, I like the idea of mixed greens or arugula, toasted whole pecans, thin sliced red onions with herb roasted chicken. Toss with a simple honey/balsamic vinaigrette. Top with a few pieces of fresh shaved parmesan! Delicioso!

Salad Starter: Lettuce

The darker the leaf, the more vitamins it contains. Look for spinach, romaine, arugula, and chicory to get the most folate and beta-carotene — an antioxidant that helps rid your body of disease-causing chemicals in addition to protecting your eyes and skin. Love your iceberg? "Mix dark greens with lighter ones to tone down their bitter taste," says Jackie Newgent, R.D., a nutritionist and culinary instructor at the Institute of Culinary Education in New York City.

Produce Junction: Fruits and Vegetables

The more colorful your mix of vegetables, the more nutrients you'll consume. Fill your plate with these nutritional superstars first — they offer the most vitamins and minerals per bite. Cherry tomatoes are rich in lycopene and may help ward off cardiovascular disease in women. Broccoli boasts vitamin C, beta-carotene, fiber, and calcium.

When you face a rainbow selection of peppers, green means stop: Red and yellow peppers contain more than twice the amount of vitamin C than the green ones, which are really just unripe versions of the more colorful varieties. You can never go wrong with carrots, one of the best sources of beta-carotene.

All fruit is not created equal. With no water to take up space, dried fruit packs a high caloric punch, especially if you're using a big serving spoon. Avoid large portions of dried cranberries (108 calories for 1/4 cup) and raisins (92 calories for the same size portion).

Stick with fresh fruit like berries, pears, or orange slices. These treats will sweeten your salad without too many calories (oranges have 22 calories for 1/4 cup), and their high water content will help keep you full.

Fat Facts: The Extras Add Up

Limit yourself to one healthy, monounsaturated fat per salad (aside from the dressing), such as nuts, seeds, olives, or avocado. Ten olives or 1/4 cup of nuts (the size of a golf ball) are surprisingly satisfying.

Cheese is high in saturated fat and sodium and is not the best source of calcium for the calories, says Lisa Young, Ph.D., R.D., an adjunct professor of nutrition at New York University and author of The Portion Teller. If you can't lose the cheese, limit it to 1 ounce (about four dice worth) and go for lower-fat versions like goat or mozzarella instead of cheddar or blue. Or mix half low-fat with half regular cheese. "In our study, women didn't taste any difference when we combined low-fat cheese with regular," even though the calorie count was cut almost in half, says Barbara Rolls, Ph.D., professor of nutritional sciences at Pennsylvania State University and author of The Volumetrics Eating Plan.

Dress to Impress: Salad Dressings

Watch the serving size when you hit the dressing: Even honey-mustard dressing weighs in at more than 200 calories per 1/4 cup. One ladle (about 1/4 cup) of full-fat ranch or Caesar packs 300 calories. Two ladles are the equivalent of two hot-fudge sundaes. If you choose low-fat dressing, you can double that. A plastic takeout dressing container holds about 2 tablespoons, so fill accordingly.

Walk right past that fat-free French. A recent study found that people who ate salads with fat-free dressing absorbed fewer essential nutrients than those with fat in their salads, and that reduced-fat dressing boosted absorption of good-for-you nutrients like beta-carotene and lycopene compared with fat-free. A little fat is necessary to help your body process vitamins.

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Healthy and easy recipe for your good health in busy days: www.healthy-easy-cooking.com

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avocado picking

Pineapple or avocado?

pick one!! i guess this is a poll ; )

pineapple

Have you been avoiding avocados because you’ve heard that they are high in fat? Well, it’s time to take another look at the avocado. Creamy, soft and delicious, avocados are rich in heart healthy monounsaturated fat, packed with 20 vitamins and minerals and low in calories. When you consider all of the nutritional benefits and think of all of the great ways they can be served, surely you will agree that avocados deserve a place at your table.

Heart-healthy fat?

Avocados have taken a beating because of their high fat content – In some circles they are known as a “butter pear”. Avocados do contain 30 grams of fat, but the fat in avocados is monounsaturated, the good fat recommended by the American Heart Association. Recent studies have shown that people eating an avocado a day for a week can lower blood cholesterol by as much as 17%, raise HDL or good cholesterol levels and lower LDL or bad cholesterol and triglyceride levels.

Avocados, nuts and olives are the only plant foods that contain monounsaturated fat. A serving of avocado is 1 ounce - 2 tablespoons or about one-sixth of an avocado, and contains 5 grams of fat and 55 calories. But when you compare that to butter, cheese or mayonnaise, all weighing in at around 200 calories and 22 grams of fat per 2-tablespoon serving, avocados look pretty good. Plus, avocados are a delicious replacement for cheese and butter on sandwiches, in salads, on toast and with spicy foods.

20 Vitamins and Minerals

Avocados bring 20 vitamins, minerals and phytonutrients to the table, making them a nutritional superstar. Naturally rich in their own right and full of vitamin E, vitamin C, folate and beta-carotene, avocados are also known to be a nutrient-booster, helping the body to absorb more of the nutrients in other foods when they are eaten with avocados.

How Do I Know When It’s Ripe?

Look for firm, slightly soft avocados. They tend to be more black then green when they are ripe. Avocados don’t start to ripen until after they are picked, so often hard avocados are all that is available. If they are hard when you buy them, put them in a paper sack for a day or two and let them ripen. Don’t store uncut avocados in the fridge, keep them on the counter on in a sunny window and use them within a day or two.

To store half of an avocado, replace the seed and store in an airtight bag or re-useable plastic container in the refrigerator. Storing the avocado with the seed will keep the flesh from turning black. Black avocado flesh won’t hurt you, it just isn’t very pretty.

So go ahead – make guacamole. Add avocados to your BLTs. Have a slice or two on your sandwich. Avocados are good for you!

About the Author:

Want more tips on saving your waistline along with your budget? Check out The Deceptive Diet for great results!

Article Source: ArticlesBase.com - The Healthy Benefits of Avocados

avocado nutrition fat content

Have you been avoiding avocados because you’ve heard that they are high in fat? Well, it’s time to take another look at the avocado. Creamy, soft and delicious, avocados are rich in heart healthy monounsaturated fat, packed with 20 vitamins and minerals and low in calories. When you consider all of the nutritional benefits and think of all of the great ways they can be served, surely you will agree that avocados deserve a place at your table.

Heart-healthy fat?

Avocados have taken a beating because of their high fat content – In some circles they are known as a “butter pear”. Avocados do contain 30 grams of fat, but the fat in avocados is monounsaturated, the good fat recommended by the American Heart Association. Recent studies have shown that people eating an avocado a day for a week can lower blood cholesterol by as much as 17%, raise HDL or good cholesterol levels and lower LDL or bad cholesterol and triglyceride levels.

Avocados, nuts and olives are the only plant foods that contain monounsaturated fat. A serving of avocado is 1 ounce - 2 tablespoons or about one-sixth of an avocado, and contains 5 grams of fat and 55 calories. But when you compare that to butter, cheese or mayonnaise, all weighing in at around 200 calories and 22 grams of fat per 2-tablespoon serving, avocados look pretty good. Plus, avocados are a delicious replacement for cheese and butter on sandwiches, in salads, on toast and with spicy foods.

20 Vitamins and Minerals

Avocados bring 20 vitamins, minerals and phytonutrients to the table, making them a nutritional superstar. Naturally rich in their own right and full of vitamin E, vitamin C, folate and beta-carotene, avocados are also known to be a nutrient-booster, helping the body to absorb more of the nutrients in other foods when they are eaten with avocados.

How Do I Know When It’s Ripe?

Look for firm, slightly soft avocados. They tend to be more black then green when they are ripe. Avocados don’t start to ripen until after they are picked, so often hard avocados are all that is available. If they are hard when you buy them, put them in a paper sack for a day or two and let them ripen. Don’t store uncut avocados in the fridge, keep them on the counter on in a sunny window and use them within a day or two.

To store half of an avocado, replace the seed and store in an airtight bag or re-useable plastic container in the refrigerator. Storing the avocado with the seed will keep the flesh from turning black. Black avocado flesh won’t hurt you, it just isn’t very pretty.

So go ahead – make guacamole. Add avocados to your BLTs. Have a slice or two on your sandwich. Avocados are good for you!

About the Author:

Want more tips on saving your waistline along with your budget? Check out The Deceptive Diet for great results!

Article Source: ArticlesBase.com - The Healthy Benefits of Avocados

With all the knowledge about body fat on our weight and health, we tend to adopt weight loss programs and do not stop till we get rid of the last strain of fat from our body. But in spite of having bad reputation, fats are essential to protect vulnerable parts of our body. They also disseminate vitamins A, D, E, and K, that keep the hair and skin healthy. They play a major role in maintaining warmth in the body. However,  they can also lead to increased levels of cholesterol and heart disease, and possibly cancer and weight gain as well. What to do then? Just balance you body fat but before knowing the  tips for balancing body fat, first make the basics clear- know what are the types of fat so that you can keep the good ones and leave the bad ones.

Many Types of Fats

There are many types of fats- Saturated Fats, Monounsaturated Fats, and Polyunsaturated Fats.

Saturated Fats: In them, carbon atoms are saturated with hydrogen atoms. They raise the level of cholesterol in your blood which leads to heart disease and stroke. They mainly come from animal sources, like meat and dairy products including fatty beef, lamb, pork, poultry with skin, beef fat, lard and cream, butter, cheese etc. Some plant foods like palm oil, palm kernel oil and coconut oil also contain saturated fats, but they do not contain cholesterol.

Monounsaturated Fats: are simply fats having one double-bonded (unsaturated) carbon in the molecule. They can have beneficial effects on your health but when taken in moderation. They help in reducing bad cholesterol levels in blood and lower the risk of heart disease and stroke. They also provide nutrients needed for growth of body’s cell and have high levels of vitamin E. Foods high in monounsaturated fats include vegetable oils such as olive oil, canola oil, peanut oil, sunflower oil and sesame oil. Other sources include avocados, peanut butter, and many nuts and seeds.

Polyunsaturated Fats: have more than one double-bonded (unsaturated) carbon in the molecule. They too can have beneficial effects on health, reduce cholesterol levels in blood and lower the risk of heart disease, if eaten in moderation. They have certain fats like omega-6 and omega-3 required by body but can't be produced by itself. Vegetable oils, including soybean oil, corn oil and safflower oil, as well as fatty fish such as salmon, mackerel, herring and trout, some nuts and seeds like walnuts and sunflower seeds are high in polyunsaturated fat.

How to Balance These Fats?

Eating foods that contain a higher level of unsaturated fats than saturated fats can lead to reduced blood cholesterol levels.

• Limit the consumption of saturated fats to less than 7% of total daily calories. If you need about 2,000 calories a day, only 140 of them should come from saturated fats.
• Replace foods high in saturated fats with foods high in monounsaturated and/or polyunsaturated fats. Eat foods made with liquid vegetable oil and avoid tropical oils. Eat fish and nuts. Replace considerable amount of meat with beans or legumes.
• Eat more of those foods that are naturally low in fat, such as grains, fruits and vegetables.
• Avoid fried, spicy, junk and processed food items as well as bakery food.
• Avoid tinned food. If eating them, check the label to find their saturated fat content which should not exceed 20 %.
• Ensure you take only one-teaspoon of oil for a meal.
• Exercise regularly. Practice of Yoga is good for over all health and not only for balancing body fat.
• If you have already gained a lot of weight then try these Innovative Ways for Weight Loss.

About the Author:

Deepa Roy recommends reading more about health related issues at http://www.ayurveda-herbal-remedy.com/ , the comprehensive directory of ayurvedic products companies. The site also contains wide information about general health and natural ways to deal with many diseases.

Article Source: ArticlesBase.com - How Can You Balance Body Fat?

i ate a whole avocado

are avocados fattening?

i just ate an avocado.... like a whole one, and i ate a whole one yesterday as well and i've vowed never to eat one again now that i just saw how many calories they have is eating those two going to make me gain weight? someone said they only have good fat? like olives. and i can't imagine olives being fattening... so like i said, are a couple of avocados fattening??
but r those TWO that i had over the last 48 hours gunna have any effect on my weight?

Avocados are very fattening, but it's good fat not bad fat. If you're trying to lose weigh...you should limit your intake of avocados due to the calories.

It's no secret that fruit, vegetables, herbs and supplements can provide your body with powerful protection against cancer. But some are better than others. Read on to discover those you SHOULD eat. Some may surprise you.

The Cancer Council of Australia says around 11 percent of cancers are directly attributable to low consumption of fruit and vegetables. Researchers are finding that people who consume a large range of fruit and vegetables have a much lower chance of developing cancer than those who restrict the diet of these important foods.

These foods are all powerful antioxidants that help your body fight against cancer causing and tissue damaging free radicals. Vegetables and fruit are rich sources of antioxidants and according to Dr Linda Calabresi, editor of Medical Observer there is considerable evidence that a diet high in vegetables and fruit is associated with reduced cancer risk.

What has not been shown is whether you can achieve the same result by taking supplements of the antioxidants. It would appear that the reduced risk requires the antioxidants be consumed as they would naturally occur.In food.

Dr Simir Samman of the Human Nutrition Unit at the University of Sydney cautions against taking supplements in place of vegetables. An example is synthetic beta-carotene, which was associated with a number of health problems, including a higher risk of lung cancer.

According to Dr Samman, "When you eat a carrot, you're eating hundreds of different substances, not just beta-carotene." The other advantage of that whole carrot is absorption. Small amounts of cancer fighting vitamins and minerals are released throughout the day and the interaction of different chemicals from other foods eaten boosts digestion further. Take a megadose of a single vitamin and your body struggles to absorb it efficiently, swiftly expelling what it doesn't need.

However, presuming you are following a diet rich in fruit and vegetables you may wish to supplement your diet with antioxidant substances including vitamin C, vitamin E, selenium and beta carotene, says Dr Calabresi.

Here are some important cancer fighters.

CRUCIFEROUS VEGETABLES.
Cruciferous vegetables, including broccoli, cabbage, Brussels sprouts and cauliflower, are believed to contain compounds that block the production of cancer causing carcinogens. These vegetables, particularly broccoli, contain health enhancing phytochemicals that protect your body from cancer, heart disease and premature aging, according to Dr Andrew Weil, author of "8 Weeks to Optimum Health."

A University of Leicester study has found that a molecule found in cruciferous vegetables, called 13C, made breast cancer tumours more vulnerable to chemotherapy drugs.

Studies at the John Hopkins Medical Centre have shown that broccoli sprouts have at least 30 times the antioxidant concentration of mature broccoli. That means you'd have to eat 15 cups of broccoli to get the same cancer- fighting power of half a cup of broccoli sprouts.

MAGNESIUM.
To reduce your risk of colon cancer, eat ample amounts of foods that contain the highest concentrations of magnesium. These include green leafy vegetables, avocados, nuts and seeds and whole grains.

A study from the University of Minnesota involving more than 35 000 women over the age of 61, found the risk of colon cancer was significantly lower among women who had magnesium intakes of more than 365 mg per day.

TOMATOES.
Tomatoes contain the powerful nutritional antioxidant lycopene. A diet rich in tomatoes is linked to a reduced risk of cancers, including cancer of the mouth, stomach, colon and rectum. Studies indicate that women with high lycopene levels are five times less likely to develop pre-cancerous signs of cervical cancer than women with low levels.

Harvard University research has found eating five to seven tomatoes or tomato based products a week, reduces the risk of prostate cancer 21 percent to 34 percent.

While present in fresh tomatoes, lycopene is in much higher concentrations in cooked tomato products such as paste and sauce. Here's an added bonus. Avocado, a truly nutrient dense food, has been associated with increased absorption of lycopene. A 2004 research study at Iowa and Ohio State Universities, found that subjects who ate avocado absorbed more than 4.5 times more lycopene than those who didn't eat avocado.

Both tomatoes and avocado are important foods in the Mediterranean diet which tends to support heart health and prevent cancer.

ALIUMS.
These include garlic, leaks and onions. Studies show they can slow or stop the growth of cancer cells or make them easier for the body to excrete.

BLUEBERRIES.
Researchers at the USDA Human Nutrition Centre have ranked blueberries number one in antioxidant activity when compared to 40 other fresh fruit and vegetables. They are associated with numerous health benefits including protection against cancer, heart disease and brain damage from strokes. Studies at Tufts and Cornell Universities have found brain health benefits from taking blueberries. They also taste delicious! I have half a cupful each morning with my oatmeal cereals.

Finally, Cathy McDonald, Sanitarium's nutrition services manager, believes you should eat a wide range of different coloured fruit and vegetables every day. "Richer coloured fruit and vegetables not only provide more vitamins, but extra cancer-fighting compounds too." she says.

Never start a new treatment before consulting your doctor, especially if you are currently taking medication. The information published in this article is not intended as a substitute for personal medical advice from your physician or other qualified health-care practitioner. It is for information purposes only.

About the Author:

Graeme Lanham is a freelance writer and health/fitness researcher. His new book "Your Life Fitness" includes current research studies on fitness and anti-aging. Discover more about the secrets to beating cancer and receive a FREE subscription to his regular subscribers only newsletter at:

http://www.yourlifefitness.com

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cooked avocado bitter

What is so beautiful about summer apart from the weather?

Everything is green around us!
So why not eat green too?
When I say leafy green, do you say salad? When you say salad, do you mean salad as in iceberg? Then we need to talk. It is summer and the prime season for green leafy food.

If you go to the store, a farmers market, or if you are taking part in a farm share this summer you will notice that most of what is available right now is leafy and green.

There is so much to chose from and some of the names are more difficult to pronounce that others. Dont be scared to try something new and foreign. As long as it is leafy and green you can eat it in a salad. Some leaves need a little cooking, some are great just naturally as they come just washed.

Green is green but not always just green.
Greens actually come in a variety of green nuances. Some are yellow, white, some red or purple. Often you will find that the darker the leafy greens and the more texture they have, the more bitter they are. These often need a little cooking such as blanching, sauteeing, stir frying, or just toss them in with the hot food to wilt them. Depending on how dense the leaf is, it needs more or less cooking.

When you try the different leaves you can find quite an exciting mixture of tastes as well. Leafy greens vary from mild to spicy, bitter to peppery. Others are sweet or buttery in taste. Textures vary such as curly, flat, crispy, or soft. They all create quite an interesting and tasty mixture in a summer salad.

Green and nourishing facts.
Greens are an excellent source of vitamin a and a good source of vitamin c. The darker the leaves, the more vitamin A. Many greens, such as spinach, kale, and collards are known for their mineral content, especially iron, calcium, magnesium, as well as folate, riboflavin, b2 and vitamin k. Leafy greens are very rich in antioxidants. The carotenoids and beta carotene, and the tocopherols, vitamin e.

Being Green.
Baby greens are called so because they are harvested young, this is not the same sad story as calf or lamb though. The plant will keep growing and produce even more leaves, either more baby greens or become the full grown version. An example is baby arugula versus the full grown leaf of arugula. The taste is different but the origin is the same. When several different baby greens are mixed together it becomes a mesclun salad, which is the french word for mixed.

The leaves you most often find in there are lettuce, arugula, spinach, endive, and radicchio. To be more adventurous you can add some of the greens that you might recognize as weeds, namely dandelion, which is a very powerful, and bitter green leaf. The mesclun salad leaves all require no cooking, some do prefer the dandelion cooked though.

Also, add some edible flowers for color, and yes, they can be eaten, hence their name.
Other members of the green world come from the cabbage family. Here you find greens that are mostly eaten cooked, collards, kale, turnip, and mustard greens. Other greens include beet greens, turnip greens, and again as a cooked green, the dandelions.

When you eat cabbage raw it detoxifies the stomach and upper colon, which improves digestion. Do chew well though and get used to it little by little or you may end up with less of a social life. Green food, leafy greens, salad, or mesclun, whatever you call it, just go for it.

They are good for you, there are plenty to choose from, and they taste good!

The best way to store greens.
If you have a fridge with a humidity controlled drawer that is the best place for them. You can keep your greens in the plastic bag in the refrigerator until ready to use. Even if they say pre washed do wash them before serving. After washing, dry well to avoid a limp salad by patting them with paper towels. The best investment is a salad spinner. I actually like to wash my greens right when I bring them home, spin, and keep them in the spinner in the fridge. They seem to last a bit longer that way. I also have some charcoal in my fridge in an open bowl, which is said to keep veggies and greens fresh longer and omit some of the odors in the fridge. I would not be able to tell you if it actually works.

The best way to eat greens.
Instead of having a store bought salad dressing, which is often mixed with sugar, choose a good quality cold pressed virgin olive oil.
If you prefer a dressing out of the bottle already mixed, look for one that does not contain sugar, but instead is sweetened with either agave, brown rice or maple syrup, honey, or other non processed sugar or artificial sweetener.

And, you do want oil on your salad. Not just for the taste. Your body needs to even absorb the nutritional value from your green food. Adding fat helps you feel full and gives you energy as well. I am however talking about plant derived fat from olive oil, nuts, seeds, and avocado.

Enjoy having a healthy leafy green summer.

About the Author:

We act as a resource, inspiration and support as you modify your food choices, lifestyle patterns, body mind perception, and self nourishment habits.
Visit us at
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Article Source: ArticlesBase.com - The Green Issue

Following an alkaline diet and eating alkaline foods is one of the very best things you can do for your health. It can prevent disease and illness and keep you looking young and full of vitality, as well as help you to lose weight

Check out this list of 7 wonderful and easy to find alkaline foods that you should include in your diet almost every day:

1. Spinach - In general, all dark green leafy vegetables are alkaline foods. Spinach fall into this category and is highly alkalizing. The chlorophyll contained in the green pigment is pure sunlight energy and highly alkalizing to our bodies. It is most beneficial eaten raw, in salads or even juiced with some other alkaline foods, such as...

2. Avocado - one of the only alkaline fruits, it makes a great smoothie when blended with spinach, cucumber and pineapple (pineapple is not alkaline but we are looking to achieve a 70:30 balance between alkaline and acidic foods, so this is ok ☺). Avocado is also packed full of essential omega oils, for a healthy heart and great skin, hair and nails, as well as maintaining good joint functionality.

3. Celery - With virtually zero calories in it and full of nutrients, you can't really go wrong with celery. It's great to eat celery sticks raw with houmous dip, or chop it up in your spinach salads, with some seeds and almonds, or make a cabbage and celery soup if you like. Celery loses its bitter taste when cooked but remember that cooking also destroys some of the vitamins and minerals and makes it less alkaline.

4. Tomatoes - our little round red friends are fantastic alkaline foods and, like avocadoes, one of the only alkaline fruits. Tomatoes contain lycopene, which can help to prevent against heart attacks. However, lycopene it is not well absorbed into the body unless the tomatoes are cooked. Thus, the best sources are concentrated tomato products like tomato paste, ketchup and tomato juice. Also, vine-ripened tomatoes contain more lycopene than ones that are picked before they fully ripen.

Tomatoes are so abundant, tasty and versatile, there's no excuse for not eating them every day!

5. Broccoli - broccoli contains loads of cancer preventing/fighting anti-oxidants and it is also a good source of folate, iron, fibre, potassium and vitamin K, and has more calcium than a glass of milk (milk is acidic by the way too).

6. Cucumber - like celery, there are virtually no calories in cucumber, just water, nutrients and chlorophyll. Cut up into crudités and dip in houmous, or chop into salads. The most alkalizing part of a cucumber is its dark green skin, so eat all of it.

7. Lemons - many people are surprised to learn that lemons are an alkaline food. A fantastic and cheap way to make alkaline water is to squeeze the juice of a couple of lemons into a large jug of fresh water, or a lemon and a lime and drink.

About the Author:

Would you like to know more about alkaline diet and alkaline foods? Get instant access to my free 38-page Alkaline Diet Recipes eBook by going here: Alkaline Diet Recipes Book
Laura Wilson has studied and followed an alkaline diet and fitness regime for 10 years, enbaling her to compete in many marathons, triathlons and other athletic events.

Article Source: ArticlesBase.com - Alkaline Foods For Great Health & Vitality

avocado hair mask recipes

Reading the ingredients on skin care products can be quite confusing.  The labels use terms such as pentapeptides 3, Rentinyl, Palmitate  and Ascorbyl Pamitate and to the average person these terms are bewildering.  However, terms such as the ones listed above are clinical names of very common vitamins.

Just as our body needs the necessary nourishment and proper about of vitamins to stay healthy, the same is true with our skin care program.  In order to have a healthy complexion our face, neck and cleavage area needs nourishment too.

Below are is a short list of typical clinical terms used in skin care products and the common term associated with it. 

Vitamin A - also known as Retinal Palmitate. A vitamin A derivative which is commonly found in skin care products are retinoid.  Products such as Retinol contain Vitamin A, however there is such a small amount of the vitamin A derivative that it may take some time to actually reap the benefits.  Vitamins play an important part in our overall health.  Vitamin A gives the most benefits to the eyes.  If you suffer from blurred vision, dry eyes, or night vision blindness you may have a Vitamin A deficiency.  Additionally, Vitamin A is recommended by dermatologists to maintain youthful and smooth skin and also responds well to Acne breakouts. Vitamin A increases blood flow, stimulates the skin and protects against sunburn.  Beta carotene is found in dark green leafy vegetables, carrots and apricots, has been found to good for skin, as they convert to Vitamin A.

Vitamin A - Facial Mask
1 cup milk
1 tsp. honey
1/2 cup fuller's earth
1 tsp. of apricot essential oil for normal skin.
Mix all ingredients thoroughly and apply to face.  Wait 15 minutes and rinse it off with cold water.

Vitamin B's - B3 is known as niacin and B-5 is known as pantothenic acid.  Vitamin B plays in important part in your overall health and in your skin care regimen. B-Complex Vitamins support health of the skin and hair.  The American Academy of Dermatology cites vitamins B-3 and B-5 as popular additions to skin products, mostly because they help hold moisture in. In a study (funded by Procter and Gamble), B vitamins were shown to be effective exfoliates; that is, they removed dead surface skin cells that clump up and make skin texture appear dull.  Another study was done testing B5, B3 and Vitamin E on skin with rosaceous, skin treated with this product experienced a 36% increase in hydration, although it's not clear if this improvement was from vitamin E or the B vitamins.

Avocado Mask Recipe
1 egg yolk
Half avocado
1tbls honey
Peel and mash the avocado with a fork.. In separate bowl, mix the egg yolk and honey together, then and add to the pulp. Use the mixture immediately, applying to your face, neck and shoulders. Leave for at least 20 minutes before rinsing with warm water. Finish with a toner and moisturizer. Avocado contains:  Vitamin A, Vitamin C, Vitamin B1 (thiamine) Vitamin B2 (riboflavin), Niacin, Folate, Pantothenic Acid, and Vitamin B6.

Vitamin C - also known as L-ascorbic acid and its greatest benefit in skin care is it antioxidants to repair sun damage and defend against free radicals.  Additionally, Vitamin C enhances repairing sun damage and enhances the production of collagen. 

Vitamin C facial serum recipe:
1/4 teaspoon Vitamin C also known as L-ascorbic acid. Do not use vitamin C tablets or calcium Ascorbate.
1 teaspoon glycerin
1 teaspoon water (preferably distilled)

Dissolve the l-ascorbic acid in 1 teaspoon of water in small glass sterilized container. Make sure the acid has dissolved before proceeding. Add 1 teaspoon glycerin and mix well. Apply once a day, preferably at night and increase to twice daily if your skin tolerates the serum. Store in dark container and refrigerate. Light will degrade vitamin C, therefore, it is important to watch for yellowing of your serum, this indicates that the vitamin C is oxidized. Once oxidized the vitamin C has lost it usefulness as a facial serum that delivers nutrients to the skin. As it undergoes oxidation the ascorbic acid takes on a yellowish tinge, so it is important to check your creams or serums before you put them on your face, and if there is any yellow discoloration, discard. Vitamin C in skin care offers many benefits such as reducing blotchiness, stimulates collagen, reduces fine lines and wrinkles and also protect against sun damage.

For informative skin care articles, how to videos, and skin care recipes, visit Complete Skin Care Therapy

About the Author:

Carol Belanger, author of 300+ Skin Care Recipes

Article Source: ArticlesBase.com - Necessary Vitamins in Skin Care Products

Simple Recipes for Skin Care

Puffed Eyes

Cut avocado into slices and place it under each eye and relax with it for next 20 minutes. The changes would be remarkable.

Eye Cream

Make an eye cream by mixing 5 drops of almond oil in 3 ripe slices of avocado. Blend this mixture and dab it around your eyes. Keep it for five minutes then rinse.

Another method of making the eye cream is by using 1/4 cup avocado oil with 1/4 cup aloe vera gel. You could also use apricot kernel, grape seed or sesame oil.

Facial Mask

This facial mask is useful for dry skin. Mash half avocado and apply it leisurely on your face. Keep it for 15 minutes and then rinse it off with warm water.

Make a paste of ½ ripe avocado mixed with 1 tsp vegetable oil. Apply this paste on a washed and clean face. Leave it for 15 to 20 minutes. Rinse it with warm water. This masque is very good for dry skin.

Smooth and Beautiful Hands

Make a paste by mixing 1/4 peeled & smashed avocado, 1 egg white, 2 tbsp. oatmeal and 1 tsp lemon juice. Apply this paste on your hand and leave it for 20 minutes. Rinse it with warm water and pat it dry. You would be thrilled by the results by using it regularly.

Facial Scrub

You would need 2 tbsp. flax seeds, 1/2 mashed banana and 1/2 avocado peel. Use a small bowl to mix flax seeds and banana. Scoop the banana and flax seed by using avocado peel. Massage this scoop on your face in circular motion, slowly and gently. Rinse it with warm water.

Warning: The reader of this article should exercise all precautions while following instructions on the recipes from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.

About the Author:

For More Article Visit :: http://www.thearticleinsiders.com/

Article Source: ArticlesBase.com - Avocado Great for Skin Care

how to use unripe avocados

Salad Starter: Lettuce

The darker the leaf, the more vitamins it contains. Look for spinach, romaine, arugula, and chicory to get the most folate and beta-carotene — an antioxidant that helps rid your body of disease-causing chemicals in addition to protecting your eyes and skin. Love your iceberg? "Mix dark greens with lighter ones to tone down their bitter taste," says Jackie Newgent, R.D., a nutritionist and culinary instructor at the Institute of Culinary Education in New York City.

Produce Junction: Fruits and Vegetables

The more colorful your mix of vegetables, the more nutrients you'll consume. Fill your plate with these nutritional superstars first — they offer the most vitamins and minerals per bite. Cherry tomatoes are rich in lycopene and may help ward off cardiovascular disease in women. Broccoli boasts vitamin C, beta-carotene, fiber, and calcium.

When you face a rainbow selection of peppers, green means stop: Red and yellow peppers contain more than twice the amount of vitamin C than the green ones, which are really just unripe versions of the more colorful varieties. You can never go wrong with carrots, one of the best sources of beta-carotene.

All fruit is not created equal. With no water to take up space, dried fruit packs a high caloric punch, especially if you're using a big serving spoon. Avoid large portions of dried cranberries (108 calories for 1/4 cup) and raisins (92 calories for the same size portion).

Stick with fresh fruit like berries, pears, or orange slices. These treats will sweeten your salad without too many calories (oranges have 22 calories for 1/4 cup), and their high water content will help keep you full.

Fat Facts: The Extras Add Up

Limit yourself to one healthy, monounsaturated fat per salad (aside from the dressing), such as nuts, seeds, olives, or avocado. Ten olives or 1/4 cup of nuts (the size of a golf ball) are surprisingly satisfying.

Cheese is high in saturated fat and sodium and is not the best source of calcium for the calories, says Lisa Young, Ph.D., R.D., an adjunct professor of nutrition at New York University and author of The Portion Teller. If you can't lose the cheese, limit it to 1 ounce (about four dice worth) and go for lower-fat versions like goat or mozzarella instead of cheddar or blue. Or mix half low-fat with half regular cheese. "In our study, women didn't taste any difference when we combined low-fat cheese with regular," even though the calorie count was cut almost in half, says Barbara Rolls, Ph.D., professor of nutritional sciences at Pennsylvania State University and author of The Volumetrics Eating Plan.

Dress to Impress: Salad Dressings

Watch the serving size when you hit the dressing: Even honey-mustard dressing weighs in at more than 200 calories per 1/4 cup. One ladle (about 1/4 cup) of full-fat ranch or Caesar packs 300 calories. Two ladles are the equivalent of two hot-fudge sundaes. If you choose low-fat dressing, you can double that. A plastic takeout dressing container holds about 2 tablespoons, so fill accordingly.

Walk right past that fat-free French. A recent study found that people who ate salads with fat-free dressing absorbed fewer essential nutrients than those with fat in their salads, and that reduced-fat dressing boosted absorption of good-for-you nutrients like beta-carotene and lycopene compared with fat-free. A little fat is necessary to help your body process vitamins.

Basic techniques and easy tips to apply makeup on your face: www.100makeup.com

Healthy and easy recipe for your good health in busy days: www.healthy-easy-cooking.com

About the Author:

http://cactuslover.blogspot.com/
http://www.100makeup.com
http://www.healthy-easy-cooking.com

Article Source: ArticlesBase.com - Builld Better Salad

Salad Starter: Lettuce

The darker the leaf, the more vitamins it contains. Look for spinach, romaine, arugula, and chicory to get the most folate and beta-carotene — an antioxidant that helps rid your body of disease-causing chemicals in addition to protecting your eyes and skin. Love your iceberg? "Mix dark greens with lighter ones to tone down their bitter taste," says Jackie Newgent, R.D., a nutritionist and culinary instructor at the Institute of Culinary Education in New York City.

Produce Junction: Fruits and Vegetables

The more colorful your mix of vegetables, the more nutrients you'll consume. Fill your plate with these nutritional superstars first — they offer the most vitamins and minerals per bite. Cherry tomatoes are rich in lycopene and may help ward off cardiovascular disease in women. Broccoli boasts vitamin C, beta-carotene, fiber, and calcium.

When you face a rainbow selection of peppers, green means stop: Red and yellow peppers contain more than twice the amount of vitamin C than the green ones, which are really just unripe versions of the more colorful varieties. You can never go wrong with carrots, one of the best sources of beta-carotene.

All fruit is not created equal. With no water to take up space, dried fruit packs a high caloric punch, especially if you're using a big serving spoon. Avoid large portions of dried cranberries (108 calories for 1/4 cup) and raisins (92 calories for the same size portion).

Stick with fresh fruit like berries, pears, or orange slices. These treats will sweeten your salad without too many calories (oranges have 22 calories for 1/4 cup), and their high water content will help keep you full.

Fat Facts: The Extras Add Up

Limit yourself to one healthy, monounsaturated fat per salad (aside from the dressing), such as nuts, seeds, olives, or avocado. Ten olives or 1/4 cup of nuts (the size of a golf ball) are surprisingly satisfying.

Cheese is high in saturated fat and sodium and is not the best source of calcium for the calories, says Lisa Young, Ph.D., R.D., an adjunct professor of nutrition at New York University and author of The Portion Teller. If you can't lose the cheese, limit it to 1 ounce (about four dice worth) and go for lower-fat versions like goat or mozzarella instead of cheddar or blue. Or mix half low-fat with half regular cheese. "In our study, women didn't taste any difference when we combined low-fat cheese with regular," even though the calorie count was cut almost in half, says Barbara Rolls, Ph.D., professor of nutritional sciences at Pennsylvania State University and author of The Volumetrics Eating Plan.

Dress to Impress: Salad Dressings

Watch the serving size when you hit the dressing: Even honey-mustard dressing weighs in at more than 200 calories per 1/4 cup. One ladle (about 1/4 cup) of full-fat ranch or Caesar packs 300 calories. Two ladles are the equivalent of two hot-fudge sundaes. If you choose low-fat dressing, you can double that. A plastic takeout dressing container holds about 2 tablespoons, so fill accordingly.

Walk right past that fat-free French. A recent study found that people who ate salads with fat-free dressing absorbed fewer essential nutrients than those with fat in their salads, and that reduced-fat dressing boosted absorption of good-for-you nutrients like beta-carotene and lycopene compared with fat-free. A little fat is necessary to help your body process vitamins.

Basic techniques and easy tips to apply makeup on your face: www.100makeup.com

Healthy and easy recipe for your good health in busy days: www.healthy-easy-cooking.com

About the Author:

http://cactuslover.blogspot.com/
http://www.100makeup.com
http://www.healthy-easy-cooking.com

Article Source: ArticlesBase.com - Builld Better Salad

avocado laxative

6 superfoods for age-defying beauty:

1) Goji Berries

Goji berries, hollywoods hottest new food, are one of the most nutritionally dense foods on earth and house a staggering concentration of vitamins, minerals, amino acids, phytochemicals and essential fatty acids. With such an awesome constitution it is not surprising they are reputed anti-aging marvels. Originating in Tibet and greatly favoured in traditional medicine these dried berries have many noted health benefits including boosting immunity, lowering cholesterol, enhancing vision, fighting cancer cells, relieving depression and aiding weight loss.

Goji berries contain 500 times more vitamin C than oranges by weight and more beta-carotene than carrots making them a superb source of vitamin A. Together with vitamin E and essential fatty acids, these berries are ideal for any anti-aging and beauty regime. They also contain polysaccharides, one of which has been found to stimulate the secretion of the rejuvenating human growth hormone by the pituitary gland, as well as B vitamins, 21 minerals and 18 amino acids.

The most well documented case of longevity is that of Li Qing Yuen, who lived to the age of 252. Born in 1678, he is said to have married 14 times with 11 generations of posterity before his death in 1930. Li Qing Yuen reportedly consumed goji berries daily.

A study cited in Dr. Mindell's book ‘Goji: The Himalayan Health Secret', observed that 67 per cent of elderly people that were given a daily dose of the berries for 3 weeks experienced dramatic immune system enhancement and a significant improvement in spirit and optimism.

2) Aloe Vera

Foget botox, Aloe Vera increases collagen production 100% naturally for a youthful, wrinkle-free complexion and plump, beautiful skin. The ultimate botox alternative!

The inner gel of the aloe vera leaf contains around 200 active compounds with over 75 nutrients. These include 20 minerals, 18 amino acids and 12 vitamins (even vitamin B12 - one of the very few plant sources of this vitamin). Aloe vera also has anti-microbial properties fighting fungi and bacteria and houses anti-inflammatory plant steroids and enzymes. Aloe vera is known to aid digestion and elimination, boost the immune system, and be highly effective at healing, moisturizing and rejuvianting the skin, naturally stimulating the production of collagen.

Aloe vera is best eaten fresh when possible (you can order large aloe vera leaves which last a few weeks refridgerated). Scrape out the inside gel, avoiding the outside of the leaf which is a strong laxative, and blend with fruit for the ultimate beautifying smoothie. Aloe vera has a mild flavour though a slight bitter edge, hence is best combined with fruit.

3) Avocados

Avocados are smoothing and softening for the skin and easily absorbed; compared with almond, corn, olive, and soybean oils, avocado oil has the highest skin penetration rate.

Avocado also contains vitamin E (excellent for the skin), antioxidant carotenoids and the master antioxidant glutathione that is exceptionally powerful and has anti-carcinogenic potential. High levels of glutathione are found in the liver where the elimination of toxic materials takes place.

Glutathione is effective against pollutants such as cigarette smoke and exhaust fumes as well as ultra-violet radiation. Research is currently exploring the potential benefits of glutathione for numerous conditions including cancer, heart disease, memory loss, arthritis, Parkinson's disease, eczema, liver disorders, heavy metal poisoning and AIDS.

4) Chlorella

The nucleic acids RNA and DNA in Chlorella (one of the highest known sources of such) direct cellular growth and repair and enable our bodies to utilize nutrients more effectively, eliminate toxins and avoid disease. The production of nucleic acids in the body declines progressively as we age, which is no doubt why their intake is recommended by Dr. Benjamin Frank in ‘The No-Aging Diet'. Paul Pitchford in ‘Healing With Whole Foods' writes that ‘insufficient nucleic acid causes premature aging as well as weakened immunity', Research at the Medical College of Kanazawa in Japan found that mice that were fed chlorella had a 30 per cent increase in life span. Replenishing RNA and DNA can be key to overall health, immunity and longevity.

In addition to nucleic acids, chlorella is jam-packed with vitamins, minerals, antioxidants, enzymes and amino acids, making it an incredibly rejuvinating and health-promoting superfood. Spirulina is a virtuous equivalent.

5) Bee pollen

When it comes to young and beautiful skin, bee pollen has outstanding gifts. Swedish dermatologist Dr. Lars-Erik Essen uses bee pollen to successfully treat acne and other skin conditions and observes it's beautifying and anti-aging effects. He reports that bee pollen ‘seems to prevent premature aging of the cells and stimulates growth of new skin tissue. It offers effective protection against dehydration and injects new life into dry cells. It smoothes away wrinkles and stimulates a life-giving blood supply to all skin cells.' He believes it's skin rejuvintoin properties are due to its high concentration of nucleic acids RNA and DNA, as well as its natural antibiotic action. Bee pollen has a host of other health-promoting benefits that include fighting infections, lowering cholesterol, strengthening the blood, Boosting the immune system, increasing physical strength and stamina, aiding longevity and enhancing libido! It has been called a 'prefect food' because it is so nutritionally complete.

6) Coconut oil

Coconut oil speeds up your metabolism and can actually help you loose weight. It is also incredibly beautifying and moisturizing for the skin and has antioxidant properties which protect against free-radical damage, keeping the skin youthful and healthy. Taken internally or externally coconut oil is a great ally for any beauty skin care regime. It also contains lauric acid, an anti-microbial fatty acid that kills bacteria, viruses and fungi.

About the Author:

MIRACLE SUPERFOODS:
http://www.miracle-superfoods.com
ULTIMATE DIET GUIDE FOR DOGS AND CATS
http://www.pet-nutrition-guide.com

Article Source: ArticlesBase.com - 6 Superfoods For Age-Defying Beauty!

Are you looking for hemorrhoids home cure? When dealing with hemorrhoids, many people find the subject extremely embarrassing to talk about with anyone, let alone their doctor. But the maddening itch and incredible pain leads them to find some kind of hemorrhoids home cure. Hopefully, we've got some ideas you can use today to find relief.

Hemorrhoids will generally go away on their own, following a brief round of hemorrhoids home cures. However, if you are experiencing blood in the stool or toilet after defecation, go see your physician immediately to rule out any other, more serious possibilities.

Hemorrhoids have a few different causes. Pregnancy can cause it, as well as being morbidly overweight. Anal sex and infections in the rectal area are likely causes as well. Stress will make the problems of hemorrhoids worse. A big cause of developing hemorrhoids is constipation and the resultant need to forcibly eliminate body waste.

The number one factor for constipation is a diet poor in roughage and water. If you are dehydrated, you will end up becoming constipated, because the first place the body goes to get the fluids it needs to operate effectively is the bowels. So, our first tip for a hemorrhoids home cure is to drink lots of water and eat high-fiber food to keep your processing plant-your body-in optimal working condition. High fiber foods, like oranges, apples, bananas, raisins are great. In fact, an old Chinese medicine suggests eating three oranges a day or 2 bananas in the morning. Vegetables, like avocados, beets, corn, green beans, celery and many, many others are excellent sources of high fiber, not to mention whole grain products and beans, seeds and nuts. Psyllium seed husks or the temporary use of laxatives are good hemorrhoids home cures as well.

For immediate pain relief, our next hemorrhoids home cure tip is to take over-the-counter meds, like aspirin, and topical ointments. Keep a bottle of aloe vera gel in the refrigerator. The cooling effect will be immediate and the healing properties of the gel will help in the long run. Another hemorrhoids home cure method to eliminate the pain and itch immediately, is to apply cold compresses or ice packs to the area.

Of course, it is a vital hemorrhoids home cure to keep the anal area positively as clean as possible. But don't use scratchy toilet paper. Instead, anoint a cotton ball or soft tissue with warm water or witch hazel to thoroughly clean the area. Dry completely and change your underwear often.

Frequent warm baths or sitz baths (where you sit in enough warm water to cover the area for 15 minutes, several times a day) are invaluable treatments. Just be sure to dry the area thoroughly.

About the Author:

These are just a few hemorrhoids home cure ideas you can use right away. If you are looking for more permanent results visit http://www.cure-hemroids.com. That's where you can discover the best natural hemorrhoids home cure guide on the market with at least 10 different instant relief remedies. Even the doctors are recommending them with total confidence.

Article Source: ArticlesBase.com - Discover A Hemorrhoids Home Cure Solution

avocado cheese sandwich

Have you been avoiding avocados because you’ve heard that they are high in fat? Well, it’s time to take another look at the avocado. Creamy, soft and delicious, avocados are rich in heart healthy monounsaturated fat, packed with 20 vitamins and minerals and low in calories. When you consider all of the nutritional benefits and think of all of the great ways they can be served, surely you will agree that avocados deserve a place at your table.

Heart-healthy fat?

Avocados have taken a beating because of their high fat content – In some circles they are known as a “butter pear”. Avocados do contain 30 grams of fat, but the fat in avocados is monounsaturated, the good fat recommended by the American Heart Association. Recent studies have shown that people eating an avocado a day for a week can lower blood cholesterol by as much as 17%, raise HDL or good cholesterol levels and lower LDL or bad cholesterol and triglyceride levels.

Avocados, nuts and olives are the only plant foods that contain monounsaturated fat. A serving of avocado is 1 ounce - 2 tablespoons or about one-sixth of an avocado, and contains 5 grams of fat and 55 calories. But when you compare that to butter, cheese or mayonnaise, all weighing in at around 200 calories and 22 grams of fat per 2-tablespoon serving, avocados look pretty good. Plus, avocados are a delicious replacement for cheese and butter on sandwiches, in salads, on toast and with spicy foods.

20 Vitamins and Minerals

Avocados bring 20 vitamins, minerals and phytonutrients to the table, making them a nutritional superstar. Naturally rich in their own right and full of vitamin E, vitamin C, folate and beta-carotene, avocados are also known to be a nutrient-booster, helping the body to absorb more of the nutrients in other foods when they are eaten with avocados.

How Do I Know When It’s Ripe?

Look for firm, slightly soft avocados. They tend to be more black then green when they are ripe. Avocados don’t start to ripen until after they are picked, so often hard avocados are all that is available. If they are hard when you buy them, put them in a paper sack for a day or two and let them ripen. Don’t store uncut avocados in the fridge, keep them on the counter on in a sunny window and use them within a day or two.

To store half of an avocado, replace the seed and store in an airtight bag or re-useable plastic container in the refrigerator. Storing the avocado with the seed will keep the flesh from turning black. Black avocado flesh won’t hurt you, it just isn’t very pretty.

So go ahead – make guacamole. Add avocados to your BLTs. Have a slice or two on your sandwich. Avocados are good for you!

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Want more tips on saving your waistline along with your budget? Check out The Deceptive Diet for great results!

Article Source: ArticlesBase.com - The Healthy Benefits of Avocados

Making healthy sandwiches allows you the opportunity to utilize your creative talents in the kitchen once again. Sandwiches can be created as an entire meal, providing all the nutrients necessary for your healthy living.

To create a healthy powerhouse sandwich, use your imagination, by including herbs such as fresh basil leaves, cilantro or fresh parsley. Fresh watercress gives a sandwich a great nippy taste; in addition it gives an appealing look and has virtually no calories. Did you know that watercress is a good source of beta carotene, calcium, iron and potassium?

Fresh chives, which contain sulphur oil (which may lower blood pressure if one consistently eats a large amount), fresh romaine lettuce, is low in calories and high in fiber. Try to choose the dark green leafy lettuce; spinach which is full of vitamin A and folate, and high in Vitamin C and potassium, is an excellent choice for sandwiches as it is also a vegetarian source of protein.

When creating your sandwiches, try using sliced whole rings of green, red, or yellow peppers, as they are not only colourful, but an excellent low calorie source of Vitamin C.

Try using sandwich style sliced dill pickles (patted dry)or cucumbers sliced. Crisp fresh snow peas, are low in calories and high in Vitamins A and C. Snow peas, besides containing protein, help to create a nutritionally complete meal when combined with whole grain products.

Sliced beef steak tomatoes make a great addition to any sandwich. Try using asparagus or green capers on top of your filler. We have only the a few "green" and some red vegetable and herb ideas to season your sandwiches.

Fillings for healthy sandwiches are where we need to use care in calorie use. Always use a light Miracle Whip, light cream cheese or Dijon mustard. Light Miracle Whip and cream cheese taste just as good as the regular products and are one half or less than the calories and fat.

The most favorite fillings for sandwiches are hard boiled eggs, tuna, shrimp, roast beef, thinly sliced ham, smoked salmon in thin slices with cream cheese and capers, various light cheeses, such as Edam, Light Mozzarella, Provolone, Asiago, avocado sliced or in a spread, artichoke tapenade, Black Forest Ham, chicken salad spread, chicken breast slices,

Avocados, which incidentally, are fruits, are high in the "good" fats, meaning mono-saturated, but always remember they are high in calories and fats. These are only a few ideas, but, add the greens previously mentioned and you will have a deluxe healthy sandwich when a good protein is added to your greens.

The last item I will write about is bread, one of the most important items. The healthy breads to look for are logically the ones that contain whole grains, oat, flax, spelt bread, rye bread. These breads contain the "good" carbohydrates that constitute a healthy food choice.

White flour breads have no nutritional value for our bodies. Please try to introduce these good choice breads to your children at any early age, so they will become accustomed to eating healthy bread for healthy living.

Creating healthy appealing powerhouse sandwiches is a learned craft; you will be using all the necessary nutrients of a healthy meal for healthy living. There are a multitude of other types of healthy sandwiches, party sandwiches, rolled sandwiches, pinwheel roll-up sandwiches and even wraps to enjoy creating for you and your family.

You will be surprised at just how creativity bursts out in you when you start making these healthy recipes. These breads taste marvelous, but, it is sometimes a chore to talk children into them. Start children with a good 100% whole wheat bread that is fresh. I am certain that once you add the choice of good healthy items for the sandwich covered with the good bread, your child will love it. Later on, you can slowly introduce other varieties to him/her.

Fortunately, we now have available to us bagels, crusties, and many breads with 100% whole wheat plus many other nutrients in the breads for healthy living.

If you are making sandwiches with sauces, it is easy to eliminate butter or margarine. Replace it with mustard, low-calorie Mayonnaise, light cream cheese. It will eliminate 100 calories to your sandwich.

We have given you a start on your creative power sandwich making. Use your imagination and run with it.
Learn all about the healthy vegetables and how to use them for power sandwich making for healthy living.

About the Author:

Carole-Anne Stanway has been a creative healthy recipe cook for years and is proud to offer you her recipe secrets. Learn how you too can create and bake many healthy recipes at healthyrecipes

Article Source: ArticlesBase.com - How To Create Healthy Powerhouse Sandwich Recipes

avocado bad for health

Research shows that most people who eat the widest variety of foods are more likely to meet their nutrients requirements and remain healthy than those who get stuck in the food rut. Nutrients work together to keep your heart healthy, your blood pressure normal, your bones strong and your memory sharp. Many of the foods hold key to longer lives, cancer cures or smoother skins. Join me in exploring foods and their benefits that fight host of diseases and health problems.

- Apple - When the first couple of the world i.e. Adam and Eve took their first bite of the apple, they were unaware of its goodness. Eating an apple a day keeps stroke at bay. Apple lowers the risk of embolic stroke caused by a tiny blood clot blocking an artery in the brain. The apple skin is choc a bloc with quercetin that fights heart diseases by preventing cholesterol. The quercetin also fights cancer by deactivating carcinogens. Apples are loaded with fiber. The soluble fiber lowers cholesterol. Insoluble fibers keep your bowels in good working order. The pectin in insoluble fiber calms diarrhea and helps the diabetics to keep their blood sugar under control. So go ahead indulge your self.

- Apricots - Lovely looking yellow - orange coloured fruit, Apricots find a mention as the one of the top 10 beta carotene sources. Beta carotene is converted to Vitamin A by the body. Beta carotene and carotenoids work together to stave off illness. If you're bothered by itchy yeast infection, feast on some apricots. The beta carotene bolsters your immune system to ward of the infection. Beta carotene and its cousin's carotenoids fight cancer. The beta carotene gobbles up free radical substances that cause cell damage. Lycopene captures the growth of tumor cells and other carotenoids break down cancer causing carcinogens. Beta carotene rich diet reduces the risk the recurrence of breast cancer. Not just cancer, beta carotene in apricots fights heart disease too. Beta carotene and Lycopene fight a process that makes bad low density lipoprotein (LDL) cholesterol. The dried variety of apricots is potassium storehouse helping to lower blood pressure and reduce the risk of stroke.

- Artichokes - This funny looking vegetable is packed with amazing health benefits. Firstly they help to keep blood supply flowing freely to the heart. Secondly, one medium sized artichoke provides 15% of daily folate requirement. Folate or vitamin B helps control blood levels of homocysteine that triggers a heart attack. Thirdly, it is packed with cynarin that lowers cholesterol production. Cynarin benefits the skin too. It helps protect collagen, the connective tissue for holding the cells together against skin damage. For digestive difficulties, artichoke stimulates production of bile that is an emulsifier in aiding fat digestion.

- Asparagus - Is the king of vegetables in providing folate, vitamin B in simple words that plays an important role in preventing heart attacks. Folate and folic acid are important in preventing certain birth defects. A good source of vitamin C that helps to your keep your immune system fighting. Asparagus battles birth defects and heart disease and bolsters immune function.

- Avocado - One of the few fruits that is high in fat i.e. healthy fat. 80% of fat in avocado offers health benefits that may help prevent cancer, heart disease, dry hair and high cholesterol. Avocados have beta sitosterol that is a plant compound inhibiting the absorption of cholesterol from your intestines to maintain a low level in your blood. They are loaded with glutathione, a plant compound that neutralizes free radicals that cause cell damage. Glutathione also prevents cancer of the mouth and pharynx as well as heart disease. The unsaturated fat in avocado helps lower your level of low density lipoprotein cholesterol while maintaining high density lipoprotein.

About the Author:

Kevin Pederson manages
http://www.diethealthclub.com>
Healthy Food and Nutritious Diet related websites. Healthy Food provides vital nutrients that aid our body's metallic function and ensure well being. Read up on foods that fights of host of diseases and other health problems.

Article Source: ArticlesBase.com - Foods That Fight Health Problems - Part I

There are certain foods which offer plenty of valuable nutrients. Among these foods are spinach, broccoli, salmon, and whole grains. There are hundreds of other foods which offer some of the best health benefits; however, a lot of us are not aware of these foods and their potential benefits. In this article I will list two fruits which can provide us with amazing health benefits.

Fruit number one is kiwi. A lot of us are not familiar with the health benefits that this particular fruit has to offer. Sure we may buy one every now and then, but we never think of it as a tower of health. That, however, is exactly what it is. First of all the kiwi fruit contains more vitamin C than an orange. This makes it a great immune system booster. Secondly, the fruit contains more heart healthy potassium than a banana. This comes as a surprise to many people. Last but certainly not least, kiwi is laden with antioxidants. The second fruit on my list is the avocado. Those of us who actually consume this fruit know that it is laden with the good type of fat, also known as monounsaturated fat. This particular fat helps lower our bad cholesterol and increase our good cholesterol. Given that cholesterol is quite a big issue in today’s society, consuming more avocados seems like a great idea. Furthermore, avocado just as the kiwi fruit is rich in potassium.

Eating diet that is rich in fruit is also weight loss friendly. It can help you lose weight naturally. Other all natural approaches to quick weight loss include hoodia diet pills and various herbal remedies. So whether you want to lose weight or simply improve your lifestyle habits, be sure to consider a diet that is rich in these two fruits. 

About the Author:

Tucker Moore enjoys writing articles relating to diet, health, fitness and nutrition. Her skills include unearthing the natural medicinal and weight loss benefits of natural supplements, diet pills, and herbal remedies.

Article Source: ArticlesBase.com - 2 Fruits with Surprising Health Benefits