Nutrition and Avocados

Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit.

The American Heart Association (AHA) Dietary Guidelines recommend a diet that has at least five servings of fruits and vegetables (but I say eat as many different vegetables as possible and munch on fruit twice a day), contains up to 30% of calories from fats (primarily unsaturated) and is low in saturated fat, cholesterol, trans fats and sodium but rich in potassium. Avocados can help you meet the AHA dietary guidelines because they have both monounsaturated and polyunsaturated fat and contain potassium.

Be careful not to spoil efforts to include avocado as a healthy part of your nutrition plan. Turning avocado into guacamole then consuming massive amounts along with taco chips and full-fat sour cream is not a good move. One serving is just 1/5 of a medium-sized avocado. This is important since exceeding the suggested serving size will affect the amount of nutrients you're consuming.

Overeating leads to fat storage and weight gain in addition to a multitude of health problems that arise as a result of extra stress placed on the body. Stress is felt when your systems are forced to work overtime metabolizing any food that's been consumed but isn't required for proper functioning of the body. Taco chips and regular sour cream are loaded with fat and calories that will be stored by the body if not actively burned off.

It's easy to end up devouring a day's worth of calories in just chips and dip alone, since these foods are mostly full of high calorie fats. Fat is what makes foods taste so good, but fat is also very calorie dense. As noted above, the AHA recommends you get 30% of your calories from fat. Consuming only 20% fat calories (all calories coming from "good" fats) is however, quickly becoming a popular notion in the health and wellness industry.

Quiz: Rate Your Carbohydrates Intake

From HealthCentral.com

It isn't just how many carbohydrates you eat that counts in a healthy diet, it's what kind you choose. Nutritionally, carbs range from super-healthy to almost useless.

A balanced diet contains a proper mix of carbohydrates, fat and protein. Together, they give you energy and the building blocks for growth, maintenance and activity, which is why you need to eat significant quantities of each every day.

There are two basic kinds of carbs: complex - which include pasta, rice, breads, cereals, fruits and vegetables - and simple, which include cookies, candy, soft drinks and pastries.

The big health difference: Complex carbs tend to be rich in vitamins, minerals and often fiber, too. Simple ones tend to be sugary and low in nutrients -- but high in calories.

With a proper meal plan to guide you, eating the right kind, and correct amount, of carbohydrates is easy! I'm not a fan of counting calories or fat grams, etc. but if you want to get an idea of how much carbohydrate you should be consuming, take the test. My results showed the following:

Your daily carbohydrate requirement is: 248 grams. (A pound equals 454 grams.)

7 Nutrition Myths Busted!

I found these on iVillage and they are a great addition to the National Post nutrition myth busting article from the other day. Many of you will be surprised and enlightened...read on!

1. The food pyramid is for everyone. For many people, six to eleven daily servings of grains, breads and cereals is just too much. It has been known to cause bloat, fat and ill health.

2. There is a perfect diet that will work for everyone. Some people do fabulously well on vegetarian diets, and some people crash and burn. One size only fits the people who come in that size.

3. All low-carb diets are like the Atkins Diet. There are many ways to get the healthful, weight reducing benefits of eating fewer carbs without going on the Atkins plan.

4. Stress does not make you fat. The truth is that the stress hormone cortisol leads to carbohydrate cravings and overeating, as well as to abdominal fat.

5. Metabolisms are all pretty similar. Metabolisms have as great a range as cars. Some of us are Jaguars and some of us are SUVs. You need to match the right kind of gas (food) with the right kind of engine (metabolism).

6. Blood type does not make a difference. Actually, blood type does play a part in weight loss. People with certain blood types are more likely to be allergic or sensitive to certain foods. Those with type O, for example, are far more likely than other types to be hypersensitive to dairy.

7. A balanced diet will provide you with everything you need. It's possible to have reasonable health without supplements, but it's virtually impossible to have optimal health without them.

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ivillage.com
Jonny Bowden

Five meal myths that need to be shelved

Some additional tips on my contribution to the article for how to make healthy pizza:

1. Control your ingredients by cooking at home.
2. Go vegetarian or opt for lean proteins like turkey or chicken instead of high fat, high calorie pepperoni, sausage and beef.
   
3. Go "lite" on the cheese (avoid varieties with over 30% MF) and remember that a portion is just 1oz.
   
4. Unprocessed foods are a healthier option as a general rule so avoid choosing processed (marbled, softer, pre-shredded) cheese and pick hard, smelly brands to top your pizza.
5. Load up on the veggies! Peppers (green, red, yellow, orange), mushrooms, spinach, tomatoes, and onions are all good options...and don't forget that spices are fat and calorie free!
   
6. Use low sodium tomato sauce to reduce your salt intake. 
7. Make your own whole grain dough from scratch or try cutting a whole wheat pita in half. The thinner the crust, the better.
   
8. If ordering out, (it's still OK once in awhile), Panago is a good option as they now offer a multigrain thin crust dough along with fresh salads. 
   
9. Always add salad whenever possible and choose greens over caesar. You can modify your caesar and cut out tons of fat and calories by trashing the croutons and subbing the creamy caesar dressing for a vinaigrette.
   
10. Remember that just because you've made some healthy substitutions doesn't mean you can eat an entire pizza. Overeating on ANYTHING will trigger fat storage in the body.

So there you go, it's pizza for dinner tonight :)

Nadeen & Tommy - Get You Wedding Fit in the latest Issue of Weddingbells.ca

Fit & Fabulous - you don't need to be on TV to get healthy and look amazing! Check out the latest article from WeddingBells.ca where Tommy and I share top tips on how you can start getting in shape and feeling great today. Nutrition and fitness should be part of everyone's routine, whether it be daily or just a few times each week, make it a priority to invest in yourself - after all, there's only one of you!!!

Bulging Bride NOT but much in need of the Bulge Buster meal plan!