Nutritional value of avocado

Nutritional value of avocado

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Avocado which is often referred to as “Alligator pear” is choke-full with nutrition and health benefits. This is why it is best recommended to make it a part of daily or at-least weekly diet routine. Apparently green in color, avocado fruit is mainly grown in tropical and semi-tropical areas around the globe. Only a few other fruits can be matched with that of an avocado nutrition but unfortunately not many people are aware of this fact.  The tasty avocados are good enough when eaten raw or you can add them to salads as well.

Avocado nutritional value       

When we talk about avocado nutrition, one medium avocado has almost 300 nutrients packed in it. Some of most important among them are discussed below.

Naturally enriched with vitamins

Avocado fruit contains considerable amounts of all essential vitamins together with primary & trace minerals. It has got vitamin B which is good for healthy nervous system and improves metabolism. It is further good in having Vitamin C & D which are necessary for healthy bones & teeth, immunity, and to remove toxins.

Important Minerals

Importance of avocado nutrition is not limited to vitamins but extends to minerals as well. It has got mineral which are important for healthy heart, muscles and nervous system. It is said that one small avocado is simply enough to meet the recommended daily need of potassium; whereas, a medium size avocado fulfils half the need of daily recommended magnesium and 1/3 of calcium.

Avocado nutrition and health benefits

Avocado has trace amounts of copper as well which is good for health. Also, this awesome fruit has plant pigments called carotenoids which yield potent antioxidants when metabolized. Therefore, they are able to enhance immunity and help to combat common illnesses.  Avocados are naturally enriched with considerable percentage of lutein, which help preventing eye diseases. The results of scientific research studies indicate that benefits of lutein obtained from food source outweigh that obtained from a supplement.

Numerous studies are still going on and constantly being launched around the world to discover more about this wonder fruit and avocado nutritional value. One such study reveals that avocados may play an important role in preventing diseases caused by common microorganisms. The point to be noted is, it is not a theory but research proven that avocados contain antibacterial properties.

That said, you would definitely agree with the fact that avocado nutritional value is noteworthy and this is why the avocado fruit can prove to be an excellent addition to your daily diet. It was once thought to be unhealthy just because of extra focus on its fat content rather than avocado nutrition as a whole.

However, avocado fruit is now regarded as most nutritious fruit available up on the market these days. No doubt that the vitamins and minerals as mentioned above can be found in other fruits as well but one single fruit having all in it is what makes avocado stand out from the rest. Make sure you don’t miss it out!

Workouts for Busy People: A Handy Guide

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How to Eat Healthy at Fast Food Restaurants

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Workouts for Busy People: A Handy Guide

Workouts for Busy People: A Handy Guide

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It’s always a challenge trying to squeeze in a couple hours at the gym when you’re already swamped at work and juggling multiple responsibilities. That doesn’t mean you have to give up! Living an active lifestyle is key to overall health, especially for employees who spend most of their days hunched over a desk.

All you have to do is add a bit of creativity to your workout schedule.

Get up and go on an early morning workout.

You might not have enough energy or motivation to sweat it out at the gym after a long day at work, so working out early in the morning is your best bet. Go for a quick jog around your neighborhood, or do yoga right in your own home. Adjusting your sleep schedule can be difficult at first, but the mental and physical boost you get from exercising early in the morning is its own reward.

Workout while commuting.

Squeeze a workout into your busy day by making your daily commute more “challenging”. Park further away from your destination, or get off a few stations earlier than your actual stop. Walk more whenever possible. If it’s feasible, get a bike and start riding it to work. Just bring a change of clothes with you.

Take a walk during your lunch break.

Don’t spend your lunch break eating at your desk! Instead, take a rejuvenating walk outside your office. You need 30 active minutes a day for better heart health, so all you have to do is set aside 30 minutes for your daily lunch break walk. It’s easy, requires very little preparation, and won’t mess up your busy schedule.

Workout at your desk.

There are a lot of exercises you can do right at your desk, so you can workout even for short bursts in between your usual work hours. Do tricep dips with your desk chair, do ab squeezes while seated, or challenge yourself with wall sits. If your company allows it, you can replace your usual chair with a stability ball. You could also bring a couple dumbbells to work out your arms and tone your biceps.

Practice multi-tasking.

Don’t live the couch potato life! Instead of lounging about while decompressing and watching your favorite shows on Netflix, get up and go on the treadmill. An episode of The Bachelor should provide enough entertaining drama to keep you going while you workout.

Embrace inconvenience.

Forego the elevator and walk up to your floor. Walk over to your colleague’s cubicle instead of picking up the phone and calling. All of these small changes can add up and keep you more active throughout the day.

Choose a workout that isn’t time-intensive.

High intensity interval training (HIIT) and circuit training are both great options. These workouts don’t take up a lot of your time but produce great results. HIIT, for example, requires short bursts of very high intensity exercise coupled with equally short recovery periods. Most HIIT and circuit workouts take 15 to 30 minutes only.

Workout on the weekends.

Weekends are the best, especially if your work environment is tiring and stressful. Don’t spend most of it sleeping in and lying on the couch! Schedule a 30-minute workout, whether it’s held at the gym, the fitness studio, or your favorite park. You still have the rest of the day to relax, so a short weekend workout shouldn’t be too much of an imposition on your lazy weekend plans.

Workouts for Busy People: A Handy Guide

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How to Eat Healthy at Fast Food Restaurants

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Cheat Day Strategy: How to Stay on Track for Weight Loss

Cheat Day Strategy: How to Stay on Track for Weight Loss

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Losing weight requires a lot of sacrifice. You exercise regularly, and you watch what you eat. At least once a week, though, you need to give yourself sometime to indulge. It’s called a “cheat day”.

Taking a break from constant calorie counting doesn’t just boost your mood and reset your mental commitment to the weight loss journey. Studies have shown that the body actually does need a break from continuous caloric restriction.

See, your body’s fat cells produce “leptin” — a hormone that helps regulate the body’s energy balance. When you restrict your caloric intake continuously for a very long time, your leptin levels start to drop.

The brain then interprets this as energy insufficiency and starts sounding the alarm bells. With hunger signals overwhelming your system, you will likely binge or overeat.

That being said, a cheat day isn’t license to just go out and overindulge. Doing so can derail all the hard work you’ve already put in and might eventually set your weight loss efforts back to square one. Read on to find out how you can stay on track and make the most of your cheat days without messing up your weight loss plan.

Schedule your cheat days.

Planning ahead is crucial if you want to make the most of your cheat days without derailing your weight loss efforts. Select a date, decide what cravings you’d like to address on that day, and stick with the plan!

Obviously, scheduling too many cheat days is literally cheating, and won’t be beneficial to your weight loss journey. You can also plan around special occasions like birthdays and weddings so you can enjoy the party and the food without guilt.

Avoid the yo-yo.

It’s true, you have to earn your cheat days. You don’t get to break your calorie count during the week and still indulge in a cheat day during the weekend!

That being said, it’s also not a good idea to starve yourself for a week just so you can indulge for a day. The deprivation will only worsen your hunger pangs and will most likely backfire on your weight loss efforts, as you’ll end up binging and overeating on your cheat day.

The rules of portion control are still in play.

You are allowed to eat anything you want, including calorie-dense food items that your regular diet prohibits you from consuming. However — and this is very important — you don’t get to overeat.

You still have to practice portion control, even on your cheat day. Indulging doesn’t mean pigging out! Go ahead and order your favorite cheese pizza with extra cheese, just don’t finish the whole pie on your own. A couple slices is enough to address your craving without completely messing up your weight loss efforts.

Remember: quality over quantity.

One way to really enjoy your cheat day is to make it special. Instead of wasting your one day of indulgence on bad chocolate and cheap junk food, why not make it an occasion? Grab a few pieces of that expensive Japanese chocolate you’ve been saving up instead of reaching for your usual candy bar, for example.

Visit your favorite steakhouse, or drop by that sushi place you’ve been hearing so much about. Don’t waste your free day on food you won’t even remember a couple days from now. Make every cheat day memorable and indulgent.

Savor it.

With each meal and each snack you consume on your cheat day, make sure that you really take your time. This is one day a week you get to enjoy the food you love, so the last thing you want is to barrel through each meal.

Appreciate every bite, give yourself time to really indulge in your food, and make it count.

Workouts for Busy People: A Handy Guide

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Losing Weight in Your 30s: Tips and Tricks

Losing Weight in Your 30s: Tips and Tricks

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Face it: your days of carefree consumption are over. Where once you could eat practically anything you wanted and not gain a pound, these days it feels like just looking at a croissant can add a couple inches to your waist.

Welcome to your 30s!

By now you’ve probably noticed that you’re not losing weight as easily as you used to, and it’s not just because your body’s metabolism is slowing down. For most people, the 30s can be the most stressful stage of life, what with juggling the demands of both career and family. Who has time to spare for exercise, proper diet, and self-care?

But losing weight in your 30s is not a lost cause. Just follow these handy tips and remember that age is ultimately just a number where fitness and health are concerned.

Plan your meals — even your snacks.

If you fail to plan, you plan to fail — cliche, but true. Don’t sabotage your weight loss by just eating whatever you can get your hands on during the busy workweek. Set aside one day per week (Sunday is good) to plan, shop, and cook all your meals and stick them in the fridge.

It may seem like a lot of effort, but meal prepping can work wonders to keep you on a healthy, balanced diet no matter how crazy the week gets. You can easily cut down on your usual fast food consumption when you’ve got delicious, home-made meals ready and waiting for you in the fridge.

It also helps to eliminate snacks that are high in sugar and saturated fat. Switch them out for healthier options like fruits and vegetables. Keep these snacks in your pantry, at work, and in your bag so you never have to hit up the vending machine again.

Stay active.

Avoid the sedentary life if you want to lose weight and lower the risk of diabetes, heart disease, and obesity. Being active doesn’t always involve joining a gym. You could start out by walking up the stairs instead of taking the elevator at work, or running around the park every weekend. Stream a fitness video if you’d rather exercise at home, or join a fitness class if that’s more your thing. It helps to schedule your workouts ahead of time, so you’re not leaving anything to chance.

Learn to meditate.

Five minutes a day of quiet meditation can be beneficial if you’re trying to lose weight in your 30s. Clear your mind, do some breathing exercises, and focus on cultivating mindfulness. Meditation improves your mood and combats mental illnesses like depression and anxiety. It also reduces stress, which in turn lower your cortisol levels. Cortisol is a stress hormone that pushes your body to store excess calories as fat, which makes it difficult for you to lose weight despite all your other efforts at eating right and working out.

Schedule some “me” time.

When you’re in your 30s, it can be difficult to find time for yourself. You have so many responsibilities to juggle that even thinking about resting can be a challenge. This is a bad idea, though. Stress will only burn you out, physically and mentally.

Take time to practice self-care. Do something that relaxes you, be it soaking in an aromatic bath or crocheting. Make sure you also get enough sleep so that your body can repair itself and address cellular damage. Studies have shown that lack of sleep is tied to weight gain and slows down your metabolism, so if you want to lose weight you have to make sure to get your eight hours of snooze time.

Workouts for Busy People: A Handy Guide

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How to Eat Healthy at Fast Food Restaurants

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Workout Program Complete! What’s Next for Your Fitness Plan?

Workout Program Complete! What’s Next for Your Fitness Plan?

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Fitness these days is all about doing your own research. There are so many workout programs available out there that you’re bound to find something you enjoy. You’ve probably heard of programs like P90X, Couch to 5K, Kayla Itsines’ Bikini Body, and 5x5 Strong Lifts, among others.

All you need to do is stream the workouts, watch the tutorials, or get info from special program-related apps. Getting a personal trainer at the gym is still very helpful, but it can be rather expensive. These workout programs can help you get fit even if you don’t have enough funds to spare.

So let’s say you’ve completed the program of your choice. What’s next? Of course, you can always restart the program and do it all over again, but it’s not ideal. When you do the same routines consistently, your body tends to adapt and your weight loss efforts will grind to a halt. The plateau is real, so it’s in your best interest to mix things up.

Start by setting new goals. You’ve just completed a workout program and successfully achieved the fitness milestones you set for yourself. Celebrate and ride that psychological high! Think about new goals you’d like to achieve, like beating your personal record. Giving yourself a new goal to work towards is a good way to energize and motivate your fitness journey.

Your next option is to do the same program again, but with increased intensity. Some ideas to make your program more challenging:

  1. Stay active when “resting”. Most workout programs will give you a minute to rest between sets. Instead of sitting down to catch your breath, stay active and just keep moving. Go for a quick jog around your exercise area or do a dozen mountain-climbers. Burpees or jumping jacks are just as good. This works best for workout programs that include a lot of lifting.
  2. Add more weight. If your usual routine requires 2 kg dumbbells, challenge yourself by replacing them with heavier ones. You can still do the same workout program but the additional weight will prevent your fitness gains from plateauing.
  3. Add more reps. As with the increased weight, adding repetitions to your workout can make the same program a lot more intense. You don’t have to go too big — a couple of reps more is challenging enough.
  4. Embrace instability. When you challenge your balance, your regular workout intensifies and you end up engaging your core muscles even more. Try doing squats or go ahead and hold a plank on a stability ball. Your body will feel a whole new kind of burn. This is a great way to increase both strength and flexibility.

You can also just go ahead and change up your entire routine. There are so many workout programs out there that there’s simply no reason to keep sticking to just one. For some additional options check out my online workouts page. It’s a good way to keep challenging yourself and ensuring that your fitness journey will never plateau.

Choose from any of the workouts to target specific muscle groups or work towards particular goals like increasing strength, flexibility, and balance. The incredibly diverse selection of workout programs on the site means you’ll never be bored, so you can stay motivated and keep on challenging yourself as you pursue your fitness goals.

Workouts for Busy People: A Handy Guide

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How to Eat Healthy at Fast Food Restaurants

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Life Pro Tip: Lose Weight While Watching TV

Good news, couch potatoes: binge-watching your favorite shows can now help you with your weight loss journey. I know. It sounds crazy, right? Watching TV and exercise seem like two completely different extremes. Here’s the thing: with a few tweaks, you can easily bring TV and weight loss together — burning a couple inches off your tummy in the process.

Prep healthy snacks for your binge-watch session.

Sometimes, all it takes is a few good choices. Set yourself up for success by preparing healthier snack options instead of your usual chips and pop tarts. Opt for fresh fruits and vegetables instead! Munch on salted edamame or crunchy carrot sticks in lieu of your usual packet of crisps.

Make sure you also skip the usual soda or fruit juice. Excess sugar won’t do your body any favors, so pick a different refreshing drink instead. Add a few slices of lemon to your cold water and enjoy.

Exercise during commercial breaks.

You don’t have to do a complicated yoga routine or run around the house every time your favorite show takes an ad break. Step-ups are easiest and most uncomplicated, but you can also try squeezing in a core workout with mountain climbers or Russian twists while the commercials are playing. If you’re up for a challenge, try to hold a full body plank till your show comes back on.

Easy on the alcohol!

It’s always fun to have a little rosé while watching your favorite reality show, but the key here is moderation. Don’t overdo it with the alcohol. Load up on a healthy meal before you start your show and you won’t be tempted to drink as much wine while watching.

Exercise while watching your shows.

If you’re fortunate enough to have exercise equipment at home, you might as well multi-task. You need to be active for at least 30 minutes a day to keep your heart healthy, so there’s really no reason why you can’t watch your favorite shows and do a routine on the elliptical for the duration of an episode. Plus, watching TV keeps your mind off the usual tediousness of home exercise machines, so your usual 30 minutes workout will fly by like nothing.

If you don’t have exercise machines, don’t worry. All is not lost. Use a couple of weights to work your biceps and triceps while watching TV. Sit on an exercise ball to test your balance instead of lying on the couch. Adding a few tweaks to your usual binge-watching can do wonders for your overall fitness and health.

Have fun and do an “exercise” game.

You’ve heard of drinking games. This time, play something a little healthier. Do ten jumping jacks whenever someone on Game of Thrones says: “winter is coming,” or do fifteen squats every time Gordon Ramsey yells at somebody on one of his cooking shows. Best to do this with a friend and turn your exercise challenge into a mini competition.

Stream your fitness videos.

There are many reasons why people don’t go to the gym. It could be the exorbitant fees, the weather, social anxiety, etc. Good thing a lot of workout studios now offer their fitness videos for streaming. Load up the videos and stream them right to your television so you can exercise with a proper instructor without ever leaving the house.

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