March 1, 2013 Newsletter–Amazing Avocados

In this month’s newsletter, I look at how amazing Avocados are for you, and include four Avocado recipes: Avocado/Chocolate Ice Cream (yes! it’s delicious!), Avocado Smoothie, Avocado Soup, and Avocado Pudding. There is also a book review of Dr. Joel Fuhrman’s book “Eat To Live,” with a great chart you can use. Here’s to your health! Theresa Gregory, The Spinach Girl
Avocado Image

Amazing Avocados

It is important to include avocados in your diet. They are nutrient dense and rich in monounsaturated fats. Avocados contain vitamins A, E, C and B6. They also contain riboflavin, pantothenic acid, magnesium, copper, zinc, manganese, potassium, folate, thiamin, iron and niacin. There are good fats and bad fats. According to the American Heart Association, good fats are those that can lower bad cholesterol levels. Avocados have the good fats that lower harmful LDL cholesterol, raise heart-protective HDL cholesterol and prevent heart disease and stroke.Avocados contain fiber. Your body needs fiber to keep the digestive system running smoothly. Plus, fiber slows the breakdown of carbohydrates in your body, helping you feel full for longer. Avocados contain oleic acid, and the good news is oleic acid is a fatty acid that activates the part of your brain that makes you feel full. Healthier unsaturated fats containing oleic acid have been shown to produce a greater feeling of satiety than less-healthy saturated fats and trans fats found in processed foods. Avocado is your partner in healthy weight management.Avocados provide a good source of potassium. Potassium plays an important role in protein synthesis, carbohydrate metabolism, muscle growth and the heart’s electrical activity, according to MedlinePlus Medical Encyclopedia. A healthy diet rich in potassium sources such as fruits and vegetables can slow bone loss and lower your risk of kidney stones.

“Some nutritionists think avocado should be eaten in moderation due to its high fat content. This ignores the fact that avocado is a LIVING FAT and perhaps the most nutritionally perfect food. If you want to lose weight the fastest method is to eat avocado and coconut. The body needs fat to burn fat. I say EVERYONE should east one Haas avocado daily to keep the doctor away.”  From “Conquering ANY Disease” by Jeff Primack.

Add Avocados to your Vitamix Blender recipe for amazing health benefits all year.

Avocado Recipes:

Avocado/Chocolate Ice Cream

– 3 Whole avocados (without pit or skin)
– 6 Dates
– 2 Tbs of unsweetened coco powder or cacao powder (Option: add small handful of cacao nibs)

For 6300 users:

Turn your solids to liquid first.  Start with the middle dial on #1, “tap” the start/stop switch, walk the dial up to High. Using your tamper tool, push the solids into the blade until you have a liquid. Then, stop the machine. Take the tamper tool out and lid off, then place the middle dial on Frozen Desert (don’t turn it back on yet), add 3 cups of ice (so the ratio for ice creams and frozen deserts is 1 part liquid/3 parts ice). Put the lid back on. Now, “tap” the start/stop switch and when the machine stops your ice cream/frozen desert is done.

For 5200 users:

When you begin be sure the left switch is on variable. Always, “Turn your solids to liquid first.” Start with the right switch, flip it up to the “on” position, then using the middle dial start on #1 and “walk the dial swiftly up to #10, then flip the left switch from Variable to High, then press the solids into the blades with your Tamper Tool. Once that is complete, flip the Left Switch back down to Variable and walk the dial “smoothly down” to #1. Then turn off the machine by flipping the right switch down to the off position. Take lid off, add 3 cups of ice and sweetener if desired (so the ratio for ice cream is 1 part liquid/3 parts ice). Put the lid back on, flip right switch on, walk dial up to #10, then flip left switch to high. When you see four mounds form, flip the left switch down to variable and walk middle dial to #1, then flip right switch off.  Serve and enjoy.

Avocado Smoothie

– Make the almond milk (see my January 2013 newsletter)
– 1 whole avocado (without the pit or skin)
– One handful of the 7 Superfood salad mix by Kirkland (or substitute with a handful of your favorite greens like kale or spinach).
– I-2 handfuls of organic frozen peaches
– Optional: add chia seeds and or flax or both (you may need to add more liquid if you add the chia or flax)

For 6300 users:

Turn your solids to liquid first. Start with the middle dial on #1, walk the dial up to High. Using your tamper tool, push the solids into the blade until  you have a liquid. Then, stop the machine. Take the tamper tool out and lid off, then place the middle dial on Smoothie (don’t turn it back on yet), add 1 cups of ice and sweetener if desired (so the ratio for smoothies is 3 parts liquid/1 part ice).  Now tap on the Start/Stop switch and when the machine stops your smoothie is done.

For 5200 users:

Turn your solids to liquid first. Initially, be sure the variable switch is on variable. Start with the right switch flip it up to the on position, walk middle dial up swiftly from #1 to the #10, then on the left switch up to the up to the high position. Run about 1 min or more. Then flip the switch from high to variable and move the middle dial smoothly down to #1 and flip the right switch from on to off. Take lid off, add 1 cups of ice and sweetener if desired (so the ratio for smoothies is 3 parts liquid/1 part ice). Put the lid back on. Flip the switch to on, walk the middle dial swiftly up to #10, then flip the left switch up to high run about a min, then flip the high switch down to variable, walk middle dial down to #1, then flip the on switch to off position,  then take lid off and serve.

Avocado Soup

– 1 Avocado
– 1 Banana
– 1 Cooked sweet potato OR 1 cup of cooked butternut squash
– 3 Cups vegetable broth heated
– 1 Cup Optional Greek no flavor yogurt 0% fat (add or replace the potato)
– Pumpkin pie spice to taste

If you start with hot vegetable broth…

Avocado Pudding

– 2-3 large avocados
– 5-6 pitted dates
– ¼ cup of cacao powder, unsweetened coco powder or raw coco nibs
– 1 Tbs of chia seeds

Scoop out into small containers and refrigerate

Coming to a City Near You:

I will be visiting the following cities very soon. Visit me at Costco while I’m in your city and bring your Vitamix questions or bring someone along so I can help get them excited about the healthful benefit of the Vitamix(these dates are always subject to change so check my websites for the latest dates).

Eat To Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss by Joel Fuhrman, M.D

Eat to Live Book Cover ImageDo you want to change the way you eat? You can! Leave behind the discomfort of toxic hunger , cravings, and addictions to unhealthy foods that are a big part of the American diet. Read “Eat To Live,” the New York Times best seller by Joel Fuhrman, M.D. It’s for all of us on the path to weight loss, vibrant health, and pure energy! Over 1,000,000 copies have been sold. In the book you’ll find inspiring success stories from people who have used the program to lose dramatic amounts of weight and recover from chronic illnesses.  There is up-to-date scientific research and informative charts that support the principles behind Dr. Fuhrman’s work. The plan is vegetarian friendly and you don’t have to count calories.

You’ll do away with the old USDA Food Pyramid when you learn about the Nutritarian Pyramid (see below), which is based on foods richest in nutrients. Post the image of the Nutritarian Pyramid on your fridge to plan your drinks and meals with it. Ninety percent of the daily diet should be made up of nutrient rich plant foods, whose calories are accompanied by health-promoting phytochemicals. Under Fuhrman’s program you eat a diet of unlimited amounts of raw vegetables (including carrots), cooked green vegetables, spinach, kale, beans, legumes, sprouts, fresh fruit, eggplant, mushrooms, peppers, onions, and tomatoes. Vegetarians and vegans will love this plan. The more nutrient-dense food you consume, the more you will be satisfied with fewer calories, and the less you will crave fat and high-calorie foods. When the ratio of nutrients to calories is high, the fat melts away, and health is restored.

Losing 20 pounds in two to three weeks is just the beginning. The program is rich in anti-cancer nutrients, it can lower blood pressure, it benefits diabetes and can reduce heart disease. Dr. Oz is a believer. He wrote a great forward for the book and states, “…The information you will find in this book will challenge you; the scientific evidence he [Dr. Fuhrman] cites will make it harder for you to ignore the long term impact of the typical American diet.”  With a new understanding of how foods work in your body, you will make healthier choices. That’s what I want for you. The plan is extra easy to follow with a Vitamix, which Dr. Fuhrman recommends as a part of his plan.

The Nutrient Density Chart comes as a pyramid (see below) Dr. Fuhrman’s Aggregate Nutrient Density Index (ANDI) Scores Chart is also useful. See link below.


Fuhrman's Food Pyramid

I wish you blessings and good health.

Theresa Gregory, The Spinach Girl