Hello Hello Y’all! I love this time of year ~ it’s autumn, more time outdoors ~ walking, exercise All good things ~ let’s add in food this week, one in particular ~ Avocados.

Avocados are a SUPERFOOD! Crazy amount of nutrition! ~ and a little fact ~ found in the vegetable section at the grocery story, but they are actually a fruit

Healthline

https://www.healthline.com/nutrition/avocado-nutrition

Healthy fats & fiber

Anti-inflammatory and antioxidant compounds, and may help reduce heart disease risk

• Anti-inflammatory ~ carotenoids ~ assist with fighting oxidative damage

• Why is this important ~ oxidative damage plays a part in chronic diseases

• CLL ~ helps to reduce the pain caused by the inflammation throughout the body

Protein 4 grams

Fiber 14 grams

Immune System

• Vitamins C, E, K, B Vitamins such as 2, 3, 5 and 6, Magnesium, Potassium, Copper

Fat: 30 Grams ~ Dr. Fuhrman podcast ~ talks about avocados - small amount if you are in the process of losing weight because they are a source of fat, even though they are a good fat, need to consider how many per week

Potassium ~ considered a nutrient of public health concern by the US Dept of Health and Human Services. Americans do not consume enough of ~ this is also why I add this to my water in the morning and evening.

Potassium Citrate ~ ¼ tsp in the am & pm

• Helps regulate blood pressure & central nervous system function

Inflammation: helps to reduce due to Vitamin B 6 ~ even if you eat half of an avocado

Gut Health ~ assist with growing good gut bacteria

Overall when it comes to our gut health important to have a variety ~ nuts, seeds, fruits and vegetables

Pregnant or Nursing

Vitamin C & Potassium ~ Essential

Recipes

Avacado & Toast ~ very popular right now

Avacado on top of bean chili’s ~ love this and we are coming into fall

Instead of Mayo substitute Avocado with Greek Yogurt in chicken, salmon, egg or tuna salads

Salads & Bowls ~ add it on top of quinoa and baked vegetables, drizzled with EVOO

Pepper & Pink Himalayan Salt

Ripening ~ Hard and Green? Let it sit on the counter for a few days; deep green color ready to eat

Overripe and you want to throw it away ~ don’t! Add that to you salad dressing you are making!

Last but not Least ~ The Seed ~ grow a tree! I did this years ago, and I am getting ready to do this again with Kaden & Ava.

If you have any questions, message me through the podcast link. I would love to hear from you! Packages are available for 10 week sessions as well as 20 week sessions. If you are interested in a one day intensive that is also available to you.

Thank you all for listening! If this has been a blessing to you in any way, please share this episode, rate and review on Apple Podcasts ~ that helps others to find these episodes and is a significant blessing to me as well!

Until next time, Thank you for Listening!

Dr. Fuhrman's Podcast: Eat to Live

https://www.drfuhrman.com/blog/categories/288/podcast

Rachael D. Arnold, M.S. Ed.
Certified Incite Life Coach
ggtlife.com
970.279.1818