Posts Tagged With: weight loss

Avocados – Friend of Foe! (plus all you need know)

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FRIEND! *

Avocado on toast.  Who saw that craze coming?!  It has swept the UK and has placed the humble avo at the forefront of healthy eating and dairy alternatives.  But many are still a little sceptical about eating it regularly.  Surely one of our favourite exotic fruits in the BHK, avocados are a vegans dream when looking for a healthy dose of richness and a convenient spoonful of heaven.   Avocado is considered a ‘complete food’ due to its amazing nutritional profile.  We love them so much, we felt compelled to write a whole post about them where the glorious AVO takes centre stage…..

Finding a good, consistent supply of avocados in Britain is like the holy grail for a cook.  They can be so hit or miss.  Some are overly ripe, but generally they are as hard as bullets and sometimes never seem to soften up.  Its the avocado lottery and you’re never sure until you cut into one just what you’re going to get.  This makes sense, they are fragile guys, easily bruised and oxidised.  They’ve also come a long way and when we are in Wales (and not Spain, or somewhere else wandering the world) we treat them like rare and precious jewels.  Enjoying them accordingly.

My favourite avocadoes are in Mexico.  I camped in the Michoacan region, actually in a avocado farm and had memorable breakfasts, avocado feasts, sitting happily under a tree with a big spoon and smile.  I find it incredible that we’ve come up with a way to get them all the way to Wales, in tact and generally (most of the time) edible.

A LITTLE HISTORY LESSON

Avocadoes are actually classed as a berry, a tree in the same family as cinnamon and bay and are sometimes interestingly called an ‘Alligator Pear’.  They have been used by humans since as early as 10,000BC and are indigenous to Mexico and Central America, although are now grown all around the world; from Spain to Vietnam, the Philippines to Rwanda.  In Britain we only became aware of the avo in the 60’s when Sainsbury’s began stocking avocado pears.  This could explain the sudden rush from avocado coloured bathroom suites (which are actually coming back into fashion).

The avocado tree needs a climate without frost and little wind, although the Hass variety can put up with temperatures below zero.  The ‘Hass’ is now the most popular tree in cultivation, accounting for 80% overall, and each one is related to a single Mother tree, grown by a mail carrier named Rudolph Hass in California, 1935.  It is a very productive type and is known as a hybrid Guatemalan. Other varities include Monroe, Bacon, Zutano and Lula.  The word ‘Avocado’ comes from the Spanish ‘Aguacate’ which in turn comes from the Nahuatl ‘Ahuactl’ which was also used to describe testicles.  You can see why!

One of the largest avocado trees in Veracruz, Mexico

One of the largest avocado trees in Veracruz, Mexico

PACKED WITH BRILLIANT FATS AND THINGS TO MAKE YOU SHINE!

Avocado is a fruit, sporting one of the proudest pips going!  We get 75% of the energy from avo’s via fats.  They are also full of protein and dietary fibre.  Its a brilliant source of vitamins A, some B’s, C, E and K.  It also boasts a load of minerals; potassium, copper, zinc, iron and manganese.

Avo is a fatty fruit, something you don’t see very often.  These fats have put some people of avo, but I think awareness about good fats is spreading far and wide and avo’s are a brilliant source of health giving monounsaturated fats.  These account for around 63% of the overall fat content and our bodies love them.  Polyunsaturated and saturated fats account for the other 20 and 17 percent respectively.

Avocado oil also helps to fight harmful free radicals and assists in the absorption of several essential healthy nutrients like lycopene and beta-carotene.  Folates and Omega 3 Fatty Acids in avocado help to keep the brain healthy and help to combat Alzheimer’s.   Folates also help to reduce the risk of strokes.  Folic acid can also help during pregnancy, aiding the development of a healthy foetus.  Avocadoes also contain anti-oxidants that support the immune system and help revert premature aging as well as enzymes and nutrients that aid digestion by reducing inflammation.

HEALTHY HEART

The monounsaturated fats in avo’s contain oleic and linoleic acids.  These are fats that take care of our hearts, regulating cholesterol and helping to fight LDL (lower density lipoprotein) cholesterol and increasing HDL (high density lipoprotein) cholesterol.   This is great news, as LDL leads to furry arteries, which inhibit blood flow increasing the risk of strokes and cardiovascular disease.  HDL is our friend and promotes a healthy cardiovascular system.

Avo’s also contain something called beta-sitosterol, a plant based fat that reduces LDL cholesterol by blocking absorption from the intestines.  This improves the ratio of LDL to HDL cholesterol in our blood.  Omega 3 fatty acids are also present in the mighty avocado, which help to regulate blood pressure.  These polyunsaturated fats assist our heart in beating normally, reducing the risk of strokes and cardiovascular disease.

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SPEEDY METABOLISM

These friendly monounsaturated fats also speed up our basal metabolic rate (BMR).  This is the rate at which we burn calories when at rest.  Calories keep us ticking over, repairing cells, keeping our body temperature regular, pumping blood.  Eating avocado regularly can actually help us lose weight, contrary to what many people think.  These fats make us less fat.

BEAUTY TIPS
Avocadoes can be mashed and made into a soothing face or hair mask, as well as a skin scrub.  Avocado oil has all kinds of magical properties, they are high in vitamin E which helps to eradicate free radicals and combat aging, promotes collagen growth and skin elasticity and hydrates the skin.  It can be used as a make up remover and is increasingly being used as a natural alternative in the beauty industry.

Beautifully rich avo's

Beautifully rich avo’s

TASTY AVO IDEAS

There are the obvious ones.  Mash them up with a fork and make your favourite guacamole style salad.  Spread them on toast (all the rage in trendy city cafes at the moment).  Add them to smoothies, make ice cream out of them, chop into salads and they are great added as a soup garnish (like they do in Mexico).  Try a Indonesian style avocado smoothie, coconut milk plus avocadoes, blended and then drizzled with chocolate sauce.  Wow!  I’ve even heard of someone baking them, but I am yet to get around to this.  Will we see a baked avocado in this years Great British Bake Off (a tv program to those reading outside of Great Britain).  I doubt it, although would be intrigued to hear Mary’s comments.  In Glasgow, I am sure someone has battered and deep fried one (how did that go btw?)

TOP 5 BEACH HOUSE AVOCADO RECIPES

Toasted Corn, Avocado and Basil Salad

Raw Courgette Lasagne with Avocado and Lemon Ricotta

Avocado, Apple and Coconut Breakfast Pudding

Avocado and Basil Cheese

Chard, Coriander and Avocado Smoothie

RIPEN WELL AND KEEP ‘EM FRESH

Avocados are best eaten when they have just a little give to them when pressed, although sometime a very ripe avocado is a thing of sheer beauty, this can be a gamble as they can turn very quickly into an over-ripe, blackened mush.  Do not buy avocados with blemishes or black dots on their skins.  They will ripen quicker when kept with apples and bananas, due to ethylene gas.  Some large producers and supermarkets use ‘ethylene rooms’ in order to ripen avocados quickly.

Once cut into, avocados can be kept in a fridge for a few days, best to either squeeze some lemon juice over them and store in a sealable container or wrap tightly in cling film.  Exposure to air is an avocadoes worst nightmare.  Avocadoes turn blackish brown due to their iron content.

The easiest way to peel a ripe avocado is to take out the stone and cut into quarters lengthways, then simply peel off the skin like a banana.  You can also scoop out the lovely fruit with a spoon.

Warning – avocado skins and pips can be dangerous to animals like dogs and cats, cattle, horses, goats and rabbits.  Be careful not to leave them hanging around or pop them into their feeding bucket.

SO FRIEND OR FOE?

You know the answer after all of that!  It’s highly conclusive, avocados are our supreme amigo!  Friend to the heart, brain, skin, eyes and tastebuds.  They help us maintain a healthy weight and blood pressure and make our skin shine.  They are a meal in themselves and surely one of the finest fruits to be found.  Love thy good fats and eat an avocado a day (keeps the grim reaper at bay).

PS – You have to try that Indonesian Avocado Smoothie.  Its sensational!!!!!

~ If you created the ‘Friend or Foe’ image, or know who did, please let us know and we’ll credit you.  Can’t find you online ~

Categories: Healing foods, Healthy Eating, Nutrition, Recipes, Superfoods | Tags: , , , , , , , , | 3 Comments

Avocado, Coconut and Apple Breakfast Pudding + THE Best Way to Start the Day

(Sorry guys, we had problems with the photos for this one and they now seem to be lost.  Recipe is still delicious though!)

This makes for a sweet and super nutritious start to the day.  Who says pudding is just for later in the day anyway!  We like to mix things up over here on the hill and this is dessert first thing, what a way to start the day!

A serious combination of goodness this avocado and coconut, to some a pair of fat filled fiends, but to those of us in the nutritious know, two full blown detox powerhouses of legendary proportions.  Am I exaggerating, very probably!!!!  But seriously, don’t be put off by all that fat talk, good fats doesn’t even make you fat anyway!  It’s all that refined sugar aka bad carbs, aka breakfast cereals…….  We haven’t even got started on how these actually taste, a mixture made in heaven for certain.

THE BEST WAY TO START THE DAY

The coco water here is a brilliant re-hydrator due to its high quantity of electrolytes, beats any ‘sports drink’ hands down, and we all need a good dose of hydration in the morning.  This is a dense pudding so get the body fully woken up before you attempt to spoon it down.  We’d always recommend starting the day with a pint of warm water with a squeeze of lemon or a tbs of apple cider vinger (avec mother) in it at least 20 mins before having your breakfast/ pud.  This is the best way to start the day with plenty of good clean fluids which will get the system well oiled, hydrated and sparkling early on.  A pint of water can only help at anytime, especially in the morning when our body has being shriveling up whilst we sleep.

This ‘pudding’ is utterly guilt free!!!!!  It has a firm kick of greens, with some wonder green powder, spinach (or kale, or cabbage leaves, whatever you have handy) and the wonderfully gelatinous linseeds.  This is what gives the coco pudding its super thick texture and pudding-ness.

Naturally sweet and creamy, this could probably be frozen and made into a splendid summer ice cream.  We haven’t tried this though.  Has anyone frozen an avocado?

Good Mornin’s and BHOM!

The Bits

1 avocado, ½ fresh coconut plus coco water (chopped in chunks), 2 sweet apples (halved and seeded), 1 tbs ground linseeds/ flax seeds (soaked for 20 minutes in 3tbs water), 1 cup creamy coconut milk, ½ lime (zest and juice), 1 handful spinach leaves, 1 tbs barley powder/ wheatgrass/ spirulina

Do It

Blend it, all of it, until thick and creamy.

Serve 

Sprinkle things on top if you like, but its great just as it is and as always, not too cold please, set the flavours free!

We Love It!

What a way to get things going in the morn!  Its fair to say that Jane and I are not natural morning birds, we tend to blossom later in the day, especially when we’re feed some AM dessert!  Hoorah!  What a concept, this could be the next big thing (way bigger than the last big thing, which was just medium/large in comparison.)

Foodie Fact

Coconuts are one of the most nutritious fruits on earth.  It contains a load of lauric acid, which is known for antiviral, antifungal, antibacterial properties and also boost the immune system.

Coconut water (the stuff in the nut) has a huge amount of electrolytes, making it an ace in preventing dehydration.  In some parts of the world they use it intravenously to hydrate critically ill patients.

Coconut, although being high in fat, actually helps you loose weight!  Its good for the heart, rejuvenates the skin (keeping wrinkles away), increases metabolism and actually lowers cholesterol.

Only downside is, they don’t grow in Wales!!!!!

Yesterdays breakfast - eaten in the garden!!!!!

Yesterdays breakfast – Blueberry and Mango Salad with a Banana Tahini Sauce eaten in the garden with the sun!!!!!

Categories: Breakfast, Raw Food, Recipes, Summer, Vegan | Tags: , , , , , , , , | 10 Comments

Green Leanie Smoothie

“The green leanie, lives on its back, the green leanie, loves chimney stacks, he’s outrageous he screams and he bawls, the green leanie, let yourself go…..ohhhhhhhhhh”  I’m sure Bowie would approve of such a smoothie.  He’s looking good for an oldie.

Here is a smoothie that really gets you flying in the morning.  Leave the espresso on the side and quaff one of these green beauts, you’ll be zinging ’til lunch.

When its early in the day and our bodies are just waking up, the last thing the want is a mass in the belly to digest.   That’s the good thing about a smoothie, its basically pre-digested!  Sounds disgusting, but is true.  The blender does alot of the work your digestive system would have done, meaning the nutrients are there to be had with very little effort.  Smoothies are a gentle way to nourish yourself, your body will love you for it.

I know what you’re thinking, another green smoothie!  But this one has a very different flavour and green happens to be my favourite colour.  I remember a massive advertisement campaign when I was a nipper, ‘a Mars (insanely sweet and rubbish chocolate bar) a day helps you work, rest and play’.  That seemed to be the nutritional advice heeded by many folk when I was younger.  Well heres a new one, highlighting our evolution as a species, ‘a green leanie a day will help shine, smile and basically feel a heck of alot better about everything’.  Not as catchy, but true enough for us.

A green smoothie per day is brilliant for you, ‘green’ meaning containing green leaves (ie kale, spinach, spring greens etc).  A good blender really gets to work on the fibre, breaking it down into easily absorbed particles.  They act as a blood toxifier, are high in enzymes and minerals and are low in cholesterol.  They are also full of chlorophyll, which makes your skin glow and flushes out baddies, like disease and toxins.

Enzymes are an important part of our diet, our body over time does not produce enough to replenish our system.  We use enzymes when digesting food and without the adequate level, do not absorb nutrients efficiently.  When you drink a green smoothie, you’re getting a shot of pure enzymes.

Smoothies are ideal for packing nutrients in, we need as many as we can get.  Following you’re five a day is fine, but you could always make it ten!  Why not?  The more the merrier.   In one smoothie we can fit in the nutritional equivalent of three vegetable based meals.  These smoothies contain no milk, just water.  Jane and I prefer them like this, they taste cleaner.  This is also the ideal type of smoothie if you fancy a bit of  detox.

So smoothies are the way forward for us all, it will take a little change in culture, but I can see smoothie bars being more popular than your corner cafe in the future.  The French will be sitting on boulevards sipping shots of wheatgrass and kale smoothies from elegant glasses.  This is the future…….

This combo arose out of one of our fruit bowls (we need more than one at the minute, we are munching loads of fruit) and the veg drawer.  The combination of bits in a green smoothie is wide and wonderful.

We love to serve our smoothies in nice glassware, show them some love, so does our lovely friend freeflowfoodie, a blog with amazing energy and of course, smoothies in funky glasses!

Green Leanie Smoothie

This makes a large blender full.  Good enough for breakfast and lunch.

The Bits 

1 handful of spring greens, 1 handful of spinach, 1 apple, 1 pear, 1/2 handful of mint leaves, 1 stalk of celery, 1 inch cube of ginger (finely sliced), 1 handful of chopped canteloupe melon cubes (any sweet melon really), 1 cup of clean water

Optional – Add bananas if you like sweet smoothie, add strawberries if they are in season, add fennel if you want to try something new (great aniseed kick there).

Do It

Blitz in a blender until smooth.  The better the blender, the better the smoothie.  It will be better broken down.

Serve

Straight into nice glassware or pour over a fruit salad/ bowl of cereal.

We Love It! 

The best way to start a day.  That’s it really.

Foodie Fact

Spring greens are actually young, tender cabbage plants, without the tough stem in the middle.  Spring greens are great veg for lowering your cholesterol, which is actually more effective when steamed.  When eaten raw they also contains sinigrin, a great thing for fighting the big ‘C’.

Categories: Blogs, Breakfast, Detox, gluten-free, Healthy Eating, Healthy Living, Low G.I. (glycemic index), Nutrition, Raw Food, Recipes, Smoothies, Snacks and Inbetweens, Vegan | Tags: , , , , , , , , , , , , , , , , , , | 6 Comments

Yoga and Obesity

A worrying story of growing obesity in the U.K. and how yoga can help.  I think it is a great idea getting kids into yoga at school, good for exercise and relaxation.  They also love it, doing poses like monkeys and tigers.  Thanks to Yoga Wellbeing for this article and promoting yoga in British schools (www.yogawellbeing.co.uk)     

Yoga for Obesity

As per one report nearly 14 percent of British youngsters are clinically obese. The cost of Obesity to the NHS is about £1 billion a year. By 2010 the number of overweight and obese youngsters in the European Union nations is expected to hit 26 million. An estimated 20,000 obese youngsters will have type 2 diabetes as per another report.

Obesity put strain on heart, respiratory and eliminatory system. It also increases the chances of diabetes, hypertension and heart diseases. In stressful people who eat very fast and in excess and secondly in household person who eat from boredom. As the people put on weight they tend to become less happy because of their appearance and become more frustrated. Some people think by taking insufficient food can help in reducing weight. But when they start dieting, body starts to slow down in order to conserve energy and boost its chances of survival. This is why weight loss tends to slow down as we continue to diet. So in a way dieting is not the good method for reducing weight.

Some of the schools in the UK are planning to introduce yoga for thousands of young students. This is an excellent step in the direction of fighting the obesity problem of UK. Yoga practice provides an excellent means for maintaining balanced weight and overcoming obesity problem, provided a daily yoga program is followed with regular routine.

Along with Yoga, healthy diet at proper time and practice of relaxation technique is very helpful for overcoming obesity and maintaining balanced weight. Click here if you would like to know more about our one to one sessions or kids classes.

http://www.yogawellbeing.co.uk

Categories: Healthy Living, Relax | Tags: , , , , , , , , , , , , , , , | Leave a comment

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