Category Archives: Nutritional Information

Rainbow of fruits and veggies

A recent governmental nutrition survey found that we’re falling short of our recommended colors quota (when eating fruits and veggies!).
69% of Americans don’t get enough green; 78% don’t get enough red; 8%don’t get enough white; 88%don’t get enough purple/blue; and 79% don’t get enough yellow/orange.
It used to be that the main concern was getting enough fruits and vegetables, but varying colors (types) is important as well.
Because if/when you eat the same things repeatedly you’re missing out on other nutrients that are in other colored veggies and fruits.


Read the full article here

What are your thoughts on the new plate vs the food pyramid?

Yesterday the gov’t introduced the new food plate, doing away with the original food pyramid.

What do you think of it?
We discussed it last evening on wellness chat on Twitter.

Many feel it’s a good guideline for children and those who need nutritional coaching but yet others (myself included) don’t think we need the government telling us what we should/shouldn’t eat.
However, even if it’s taught to kids and a guideline for them, what about their parents who are realistically the ones feeding kids and running through fast food drive thru’s, etc.
Shouldn’t we really know what’s good and not good…
I mean fast food burger/fries/shake compared to fruit or quinoa, I’m pretty sure we all know which is better for us.

The other obscure point is, most people who need this information, probably don’t even know that they were doing away with the food pyramid and introducing the new plate.
So far I’ve only heard from people in the fitness, health, nutrition industry that have commented and known about this…not mainstream population (those who really need it).

The new plate information is obscure on the site to say the least. You have to really dig and click multiple links to find out more detailed information.
Oils and fats (and YES you do need those in your diet-the healthy ones that is) aren’t even on the new plate.
Nuts and beans are buried in protein now.
Dairy has it’s only little ‘side glass’ (I’m guessing the lobbyists worked hard for that).
The plate doesn’t really give guidelines to those who are vegetarian or vegan.
While it’s recommended that half of the grains consumed be whole grains, shouldn’t we be aiming for higher…closer to 100%!
It’s wonderful that half of the plate represents fruits and veggies though.

I know some will say it’s easier to grasp with a plate as an image and perhaps they hope that people will relate this to their plate but seriously, how many people actually consider their serving sizes?
We live in a time of Super Size.
So, while it’s more colorful and cute will it really make a difference?
I personally don’t think so.
It’d be wonderful if people educated themselves, hired coaches and did make an improvement but I don’t see it happening as much as I’d like.

So, what do YOU think of it?
Like? don’t like?
easier? don’t care?
Tell me below!

Avocado info

Some quick info on avocados:
Avocados are the only fruit high in monounsaturated fat-which is excellent for cardiovascular health.
An average avocado contains approximately 30 grams of healthy fat.
The monounsaturated and polyunsaturated fats in avocados can help you keep from craving carbs because they help stabilize fluctuating blood sugar levels.
There are approximately 55 calories per ounce of avocado.
There are 5 grams of fat in one ounce of avocado.
85% of avocados calories come from the healthy fats.
Avocados help fight inflammation.
Avocados help promote a feeling of fullness partially because of the 3 grams of fiber in every two ounces.
One cup of avocado contains approximately 44 milligrams of magnesium.
Avocados contain about 136 milligrams of potassium per ounce.
The help reduce the risk of developing high blood pressure.
They’re also good source of Vitamin K.

How to ripen an avocado
If the avocado is firm when you get it, you can place it in a paper bag on the counter to help speed up the ripening stage.
If you want to ripen it even faster, put a banana in the bag and fold the bag shut and the avocado should be ripe in 24 hours because of the ethylene gas released from the banana.

How long do avocados stay good?
A ripe avocado can be kept good in the frig for about 7 days.

How to cut an avocado
Use a sturdy large knife to cut the avocado in half, length wise…
going around the seed.
You cannot cut directly through the avocado.
You cut down into it until you feel it hit the seed and rotate, cutting the whole length,
then use your hands to twist the halves apart.

Easy ways to eat avocados
You can slice up avocado and add it to your salad
top off your sandwich with it
add it to quiche
cut it up and add to an omelet
make guacamole (you knew that was coming right)
add it to your smoothie
just slice and eat alone
there are countless ways to enjoy this nutritious delicious fruit.