BOOST YOUR METABOLISM 

The secret to boosting your metabolism is FEEDING your body what it needs.  

You must eat the right foods, in the right quantities, to get your metabolism working for you, rather than against you. The amount of water, fat, fiber, protein, carbohydrates, sodium, cholesterol, EFAs (Essential Fatty Acids), and vitamins & minerals you consume on a daily basis will either increase your metabolism or your waistline.

The sixth one in our TOP 10 FAVORITE FOODS TO BOOST YOUR METABOLISM is AVOCADO!

BENEFITS OF AVOCADO

Photo by Ingserban

Avocadoes are a super food that has received a bad reputation of being extremely high in fat.  When in actuality, it’s the fat that makes the avocado so super!  

Fat is an essential component of our diet.  Whether you are on a lower fat diet (20% of your calories come from fat) or a heart healthy diet (30% calories of your calories come from fat), remember it is the type of fat that will ultimately make a difference on your health and your waistline.

The fat in avocado is mostly the good fats – essential, polyunsaturated and monounsaturated.  These good fats have been found to lower the bad cholesterol and increase the good cholesterol, which is important for everyone, especially those with diabetes or are overweight and at risk for heart disease. 

One word of caution is the nutrient density of this super food.  One avocado should be divided into 5 – 1 oz servings- providing 50 calories, 3.5 grams unsaturated fat, total fat of 4.5 grams.  With one avocado totaling 250 calories, you can see a bowl of guacamole (and the fried chips) can provide 500-1000 calories and 50-75 grams of fat pretty quickly. 

Hopefully this does not scare you away from eating avocadoes.  Research has found that people who include avocadoes regularly in their diet actually weigh less than those who avoid avocadoes.  Between being a healthy fat, low carbohydrate, and good source of fiber, avocados are a win, win situation.

Avocadoes are not just for guacamole. Try adding avocado to salads, deli sandwiches or wraps, cottage cheese, soups, rice and beans, tacos, ceviche, salsa, pasta salad, tostado, hamburger, baked potato, and whatever else you can come up with!

Here are some great recipes to try from the California Avocado Commision. Enjoy!

RECIPES

DEVILED EGGS WITH CALIFORNIA AVOCADO

Recipe Provided By the California Avocado Commission

Deviled eggs with California Avocado filling.

Preparation:	0 min
Cook Time:	0 min
Total Time:	0 min
Serves:	24

Ingredients

• 12 eggs
• ½ cup mayonnaise
• 4 tsp. prepared mustard
• ½ tsp. salt
• ¼ tsp. pepper
• ½ medium onion, finely diced
• 1 stalk celery, finely diced
• 1 ripe, Fresh California Avocado

Instructions

1. Hard boil and cool eggs. Remove shells, slice in half and remove yolk. Set aside white to be filled.
2. Sauté onions and celery until tender. Place sautéed onions and celery into food processor (or blender) and puree. Add yolks, mayo, mustard, salt, pepper and avocado and blend well.
3. Fill egg whites and sprinkle with paprika (if desired).

*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

AVOCADO-CILANTRO BAGEL SPREAD

Recipe Provided By the California Avocado Commission

Preparation:	0 min
Cook Time:	0 min
Total Time:	0 min
Serves:	8

Ingredients

• 1 ripe Fresh California Avocado
• 1 oz. goat cheese
• ¼ tsp. onion powder
•  ½ Tbsp. chopped cilantro
• ⅛ tsp. black pepper
•  dash of cayenne pepper
• ⅛ tsp. salt
• 1Tbsp. fresh squeezed lime juice

Instructions

1. Combine avocado with goat cheese and mix until well blended.
2. Add remaining ingredients and mix well.
3. Adjust salt to taste.
4. Let stand for 1 hour at room temperature to let flavors blend. Serve.
5. Garnish with fresh lime slices and a sprig of cilantro.

*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

Nutrition information per serving

Nutrients per Serving: calories 45; protein 1g; carbohydrates 2g; total fat 3.5g; cholesterol 0mg; fiber 2g; sodium 50mg