Avocado: A Fat for all Seasons
by Johnathan Zamora
We all want to look great this summer – beach season, of course is well on its way. Here we are mid-May with the sun shining, temperatures rising and fun in the sun right around the corner. There is plenty of information out there promoting the latest fad or “celebrity diets”(lemon juice and cayenne pepper, anyone?) In any event, no gimmicks or “celebrity secrets” will beat good ol’ fashioned sound nutrition and regular, consistent exercise if your goal is to see lasting results.
The food we eat comprises about 80% of our success or failure with any fitness plan. Whether your goal is to lose weight or gain better flexibility, the information at your disposal on Lee’s blog is vast and the result of years of expertise within the fitness and nutrition fields. I strongly urge you to browse the articles, as there is something for everyone at every fitness level. Lee has also made an incredible exercise and nutrition resource available to you free of charge, so be sure to check out his Lean Body Trainer.
Today, I’m going to dive into the benefits of avocado – the sometimes forgotten, strange looking fruit that is considered to be one of the healthiest foods on the planet. Once upon a time, avocado was once considered a luxury food, available only to royalty. Today, California leads the country by growing 90% of the avocados purchased in the United States. High in monounsaturated fat, which helps keep skin nice and tight, promotes a strong heartbeat and helps ward off arthritis and reduce inflammation, avocados deserve a place on our plates.
Here are some quick facts –
• One serving (1/5 of whole avocado) has just 5g of fat (monounsaturated)
• Avocados are called Alligator pears because of its pear-like shape and green skin
• Avocados are a good source of fiber, potassium, vitamin C, K, folate and B6.
• Avocados are sodium and cholesterol free.
• A single avocado tree can produce about 500 avocados each year.
• To reduce oxidation (browning) of a sliced avocado, sprinkle lemon juice on the exposed flesh and store in a plastic bag.
Check out this quick video on preparing and peeling avocado from the California Avocado Commission.
Tips on making avocado a regular part of your eating plan
• Chop avocado as a garnish to your black beans
• Mix avocado, cilantro, lime juice, red onion and salt and pepper for a twist on traditional guacamole.
• Mash a wedge of avocado and use as a sandwich spread instead of mayo or mustard.
Lastly, here is a recipe for Avocado and stuffed Artichoke Tortillas also by the California Avocado Commission.
The Fit Chef
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About the Author
Johnathan is a Culinary Nutritionist and professional Chef. With 10 years spent preparing gourmet cuisine across the United States, his passion for cooking and experience as a food professional allows him to create budget friendly fitness gourmet meals anyone can make. As a nutritionist, he helps others lead healthier lifestyles by integrating fitness habits into their daily routine. Johnathan’s firsthand knowledge having overcome obesity by losing 170 pounds enables him to offer his clients flexible and effective weight loss solutions.
Follow his healthy cooking secrets and motivating tips at www.facebook.com/johnathanthefitchef