Avocados for Weight Loss

Avocados may be higher in fat and calories than other fruits, but that doesn't mean you should avoid them when you're trying to lose weight. In fact, they may be able to assist your weight-loss efforts. But like everything you eat, when you're cutting back to lose weight, portions count. Consult your doctor before starting any weight-loss diet.

Avocados and Your Diet

When restricting the calories in your diet, it's important to eat foods rich in nutrients. Not only do avocados act as a source of fat on your weight-loss diet, but they also contain other nutrients you need for good health, including potassium, magnesium, vitamins A, C and E, folate, a variety of B vitamins and phytonutrients such as phytosterols, lutein and zeaxanthin.

Additionally, a study published in 2005 in Nutrition found that including avocados as part of a reduced-calorie diet in place of other sources of fat did not impede weight loss.

Nutrients for Satiety

Avocados may aid in weight loss by helping control hunger. A review article published in 2013 in Critical Reviews in Food Science and Nutrition said that even though avocados have a higher calorie density, their fiber, water and fat content make them a filling and appetite-satisfying food.

A standard serving of an avocado, which is one-fifth of the fruit or 30 grams, contains 2 grams of fiber. People who get more fiber in their diet eat fewer calories without trying, according to a review article published in 2001 in Nutrition Reviews. Adding avocados to your weight-loss diet may help you feel more satisfied while eating less.


Calories Still Count

Although they may assist with weight loss, avocados are still a source of calories. The standard serving of an avocado contains 44 calories. However, according to Critical Reviews in Food Science and Nutrition, most people tend to eat half of an avocado at a time, which contains 100 calories.

Being mindful of the amount you eat and tracking your intake is important when following any weight-loss plan, especially when including a more calorie-dense food like the avocado.

Tips for Adding Avocados

A good way to control calories when adding avocados to your weight-loss diet is by using them in place of other foods. For example, instead of cheese or mayonnaise on your sandwich, add a couple of slices of avocados for moisture. Or, mash a few slices in a bowl and use it as a spread for your toast or bagel or even a baked potato. You can also add a small amount of avocado to your fruit smoothie to help control hunger.

Avocado Extract

Avocado extract is a supplement made from the sugar in the fruit. According to RxList, there is preliminary evidence that the extract may help prevent the breakdown of sugar and block the effects of insulin. It is touted as an aid to weight loss, but there is very little evidence to support the claims, according to RxList. Talk to your doctor before adding any dietary supplements to your diet.

Best Diet for Hashimoto's Hypothyroidism

Hashimoto's disease causes the body's immune system to attack the thyroid gland. The resulting inflammation often leads to hypothyroidism, which means that the thyroid gland is underactive. Symptoms of hypothyroidism can vary according to the severity of hormone deficiency. Common symptoms include fatigue, weight gain, sluggishness, a puffy face, muscle weakness and depression. Hypothyroidism symptoms can include hormone therapy and a balanced diet to improve health and decrease symptoms.

Diet for Hashimoto's Hypothyroidism

Those suffering from Hashimoto's Hypothyroidism can benefit from a high-fiber, low-fat diet. Because fiber absorbs water, it keeps material quickly passing through the gastrointestinal system. This can reduce exposure to toxins. Fiber also binds fat and cholesterol, which reduces the risk for heart disease. A low-fat diet can help the Hashimoto's patient control cholesterol, which can mean better overall health. Because of the patient's compromised immune system, a high-quality diet is critical for good health.


A high-fiber diet should include more than 25 grams of fiber daily. The fiber should include both insoluble (does not dissolve in water) and soluble (dissolves in water). High-fiber diets typically include a wide range of fruits and vegetables with the skins left on, when possible. Other high fiber foods include dried fruits, beans, nuts, whole grains and whole grain products.

A low-fat, low-cholesterol diet means that Hashimoto's patients should control calories by eating enough to maintain a healthy weight. Additionally, quality plant-derived fats such as olive oil should be emphasized over butter and other animal fats. Cholesterol and salt should also be limited.

Hashimoto's patients should also take a vitamin and mineral supplement that is well balanced; a good B-complex vitamin should be included in the regimen to help maintain the immune system.

Foods and Medications to Avoid With Hypothyroidism

There are several foods that people with Hashimoto's hypothyroidism should avoid, as they can interfere with absorption of the synthetic thyroid hormone generally prescribed for thyroid treatment. Those with Hashimoto's should avoid walnuts, cottonseed meal and soybean flour. Additionally, iron supplements, calcium supplements, antacids that contain magnesium or aluminum, certain ulcer medications and some cholesterol medications can interfere with thyroid replacement hormone absorption. Be sure to discuss the possible effects of any supplements or medications with your doctor.

How to Steam Frozen Broccoli

Despite being a good source of vitamins A and C, United States farmers didn't grow broccoli commercially until the 1920s. Since then, broccoli has inspired soups, salads and casseroles. Today, broccoli is available raw and frozen, though the later contains higher levels of sodium and slightly less iron than its fresh counterpart. Regardless of its original state, steamed broccoli makes a tender and succulent side-dish for almost any meal.

Microwave Steaming

Pour 1/4 cup of water into the bowl and add 1 pound of broccoli or the size of 1 quart.

Cover the bowl with a sheet of plastic wrap. Secure the plastic to the sides of the bowl so it won't cave-in while steaming.

Microwave the bowl of broccoli for five to eight minutes depending on your machine strength. Uncover the broccoli after three minutes and separate any large frozen clumps with a cooking spoon. Replace the plastic wrap over the bowl and restart the microwave.

Remove the plastic wrap from the bowl while wearing oven mitts. Steam causes severe and painful burns.


Stove-Top

Bring 1 inch of water to a rolling boil in your pot. Keep the lid tightly closed to expedite the boiling process.

Lower the steaming basket into the bottom of the pot while wearing oven mitts to avoid burning yourself. Place the frozen broccoli on top of the steaming basket.

Reduce the stove temperature to medium or low and secure the lid on top. Steam the broccoli for three minutes and separate the frozen clumps with a cooking spoon. Replace the lid and continue steaming until the broccoli feels tender.

How to Eat Healthy at Golden Corral

Eating out is tough enough when you're ordering off of a menu, but when it's a buffet, it's even tougher. Golden Corral is known for its bountiful buffet. The key to dining out at Golden Corral is to not go too hungry and stick with the veggies and lean proteins.

Menu and nutrition information changes. Check the website for the most up-to-date menu.

Salad Buffet

The Salad Buffet at Golden Corral is a good place to start when trying to eat healthy. This part of the buffet is loaded with a number of low-calorie, nutrient-rich choices. Stick with the fresh fruits and veggies and steer clear of the cooked and mayonnaise-based salads. Good choices include leafy greens, broccoli, cauliflower, carrots, tomatoes, cucumbers, radishes, mushrooms, onions and zucchini.

For protein, try the boiled eggs, chickpeas or kidney beans. The beans are a source of sodium, however, with 180 milligrams per 1/4 cup. You may also find soy nuts on the Salad Buffet at Golden Corral, which is also a good source of protein and low in sodium with 50 calories, 2.5 grams of fat, 35 milligrams of sodium, 4 grams of carbs, 1 gram of fiber and 5 grams of protein per 2-tablespoon serving.

Add a touch of the Lite Vinaigrette and thin it out with vinegar to add a bit of flavor with less calories, fat and sodium.

Hot Buffet

Fill at least half your plate with steamed vegetables to limit calorie, carbs or fat in your diet. Good options include the steamed baby carrots, broccoli, cauliflower, peas, onions and peppers and steamed squash.

Some of the vegetable items on the buffet are high in sodium, such as the collard greens and green beans, with 330 milligrams and 520 milligrams of sodium per 1/2-cup serving, respectively.

Round out your meal with a healthy protein such as the chicken breast, which has 100 calories, 2.5 grams of total fat, 390 milligrams of sodium, 3 grams of carbs and 17 grams of protein per serving. A 3-ounce portion of the fajita steak also makes a good protein choice with 150 calories, 6 grams of fat, 3 grams of saturated fat, 210 milligrams of sodium, 1 gram of carbs and 24 grams of protein.

Even if you're packing your plate with healthy foods, you could still be taking in several servings -- and more calories than you intended. Use a small plate to help keep portions reasonable.


Soups and Potatoes

Although high in sodium, many of the soup options at Golden Corral are low in calories. Combine a soup with a garden salad from the Salad Buffet for a low-cal meal. One cup of the Chicken and Gumbo soup has 70 calories, 1 gram of fat, 750 milligrams of sodium, 17 grams of carbs, 1 gram of fiber and 5 grams of protein.

The baked sweet potato is fat-free and low in sodium and makes a healthy side dish option, with 110 calories, 70 milligrams of sodium, 26 grams of carbs, 4 grams of fiber and 2 grams of protein.

Breakfast Buffet

You may have a more difficult time sticking to your diet at the Breakfast Buffet. Many of the morning options are high in carbs, sodium or fat. The Blueberry Pancakes make a good choice if you can limit your portion. One pancake has 80 calories, 4 grams of fat, 1 gram of saturated fat, 15 milligrams of sodium, 10 grams of carbs, 1 gram of fiber and 2 grams of protein. Use a fruit topping for sweetness instead of the maple syrup to save calories. A 2-tablespoon serving of a fruit topping has about 35 calories to 40 calories, 15 milligrams of sodium and 9 grams to 10 grams of carbs.

Carb counters should consider the Turkey Canadian Bacon, which has 50 calories, 2.5 grams of fat, 1 gram of saturated fat and 6 grams of protein per two pieces, although it is high in sodium with 310 milligrams per serving.

How to Make a Smoothie With a Food Processor

The blender is king when it comes to making smoothies -- its blade was made to puree fruits and easily blend them with liquids. But you can call on your trusty food processor too. Although better at chopping and pulverizing, a food processor can get the job done when it comes to blending smoothies. You'll need to make a few tweaks and adjustments, however, for smoothie success in a food processor.

Put the fruit in the food processor bowl. Add just about any fruit you would like, using one, two or more. Common fruits for smoothies include bananas, apples, mangoes, pineapples and all berries.

Add vegetables to the mix, if you like. Small amounts of vegetables, such as a handful of spinach, chopped kale or even chopped carrots, boost the nutritional value of the smoothie without overpowering the sweet fruit flavors.


Add extra ingredients to enhance your smoothie. You could add 1 to 2 tablespoons of peanut butter, unsweetened cocoa powder, flax seed, cinnamon, ginger or crushed nuts to the food processor. For a big protein boost, add a few tablespoons of protein powder.

Pour in your liquid or semi-liquid base, adding no more than a 1/2 cup to start. Food processors don't work well with liquids and leak if you add too much at one time. You can use regular milk, fruit juice or non-dairy options, such as soy or almond milk. Yogurt creates creamy, thick smoothies; you can add it all at once, up to 1 cup per serving.

Put the lid on the food processor and blend the smoothie. Gradually add more liquid through the food processor chute as needed until the smoothie is well-blended and has reached the consistency you want. You may have to stop and scrape down the sides of the food processor with a spatula to get everything mixed well.

Transfer the smoothie into a glass. Food processors usually do not have spouts like blenders do, so you may have to use the spatula to guide smoothie mixture out without making a mess.

How to Make Yourself More Alkaline

Research shows that pH balance--the ratio of alkalinity to acidity in the body--is crucial to good health. The body should be more alkaline than acid, although balance is key. Higher alkaline means more oxygen is available in the blood to be circulated throughout the body. An acidic pH means less oxygen in the blood and is associated with fatigue, insomnia, weight gain, depression and many diseases, even cancer. The pH range is from 0 to 14, with 7 being neutral. Above 7.0 is alkaline; below 7.0 is acidic. Human blood should be slightly alkaline from 7.35 to 7.45. However, studies show most people today fall into the acidic range.
You can test your pH balance with in-home test strips available at health food stores. If you find your body is too acidic, you can follow some easy steps to make yourself more alkaline. It may take a month or two to find your balance, but the added energy, well-being and health will be worth it.

Eat more alkaline-producing foods. These include many fruits and vegetables, some nuts, green tea and many more. Go to AcidAlkalineDiet.com to download a free comprehensive alkaline/acid food list you can take shopping and to restaurants. Optimally, your diet should be 60 percent alkaline.


Limit acid-producing foods. Red meat and pork are the big culprits, as are artificial sweeteners, colas and processed foods. Again, consult your food list. If your pH test shows you to be extremely acidic, avoid the worst offenders until your pH levels are more balanced. Then, include your favorite acidic foods as long as they are only 30 percent of your diet.

Drink alkaline water. Alkaline water helps the body filter out toxins and reduces acid. Water is made alkaline three ways: distill it, ionize it or add alkaline ingredients to it. For step-by-step instructions on how to make your water more alkaline, check out: energiseforlife.com/wordpress/1904/alkaline-water-the-benefits-of-alkaline-drinking-water.

Take a quality mineral supplement every day. Minerals, such as magnesium and potassium, are important for every function of the body, but especially in keeping the adrenal glands healthy. The adrenal glands help control the body's pH. Mineral deficiency means an acidic body.

Don't worry, be happy. Practice gratitude every day. Meditate, play sports, do yoga. Or invest in binaural beat brainwave entrainment technology, such as Holosync, which has been proven to reduce stress by altering brain waves. Stress and the resulting release of excess cortisol into the blood play a major role in increasing acidity.

How to Explain to Children the Importance of Nutrition

Children are motivated to learn about the world around them. Food and nutrition can be exciting topics of conversation for your children if you make them so. Plenty of resources are available to aid in the discussion of healthy foods and vitamins. Many of these resources are free, available for download from the Internet, and come from reputable sources such as the United States Department of Agriculture. You can also engage your children in conversation around the dinner table by using your own knowledge of healthy foods.

Keep it simple. You must gauge the level of explanation that is appropriate for your child based on age, curiosity and interest. One method that is widely used by health professionals to teach children about nutrition is the "Go, Slow, Whoa" method, in which foods are categorized based on green, yellow and red lights. The healthiest foods are green "go" foods, foods to consume in moderate amounts are yellow "slow" foods, and sweets and fatty foods are considered red light "whoa" foods. Quiz your children on what category they believe certain foods should be in. For example, cookies are red light foods, white breads are yellow light foods and vegetables are green light foods.


Use real food. Have these discussions over dinner. Point to the foods on their plates and say "Carrots are good for your eyes." Just like adults, children absorb more information when they have first-hand experience with something. Plan meals with your children, take them to the grocery store with you and let them help you prepare meals. The more hands-on experience they have with food, the greater their understanding will be about where foods come from, how they are made and how they will benefit their health.

Use games. Children are playful and competitive, so use these qualities to your advantage while teaching them new things. Video games are available online that teach children about nutrition. One such game, Nutrition Blast Off, is free to access from the United States Department of Agriculture's website. Your children will be entertained and educated at the same time. Promote these activities, along with fun quizzes, homemade crossword puzzles and word finders. You will likely find that your children are having fun and enjoying the process of learning about nutrition and health.