If you’re like me, when you think of avocado you think of Mexican food or some other savory, fiesta-worthy application…but hear me out. This fruit (yes, fruit!), also known as the avocado pear, is becoming very popular for its use in sweet culinary treats and dishes. And you know me – it wasn’t long before I found myself dabbling in avocados for my smoothies.

A little more about avocados

My love of avocados is certainly not misplaced. Although avocados are high in fat, the fat within avocados actually helps to lower cholesterol within our bodies. Further, a toxin present within the avocado is said to help prevent and treat breast cancer and some forms of prostate cancer.

Avocado is also an excellent source of potassium, which is crucial in the regulation of blood pressure. By consuming enough potassium we protect ourselves from heart disease, stroke and heart attack. Another heart healthy benefit of avocado is its abundance of folate, which helps protect against heart disease. For those who resolved to have a child this year, folate is crucial for a healthy pregnancy and the development of a healthy baby.

That’s wonderful! But is avocado fit for a smoothie?

But enough about the stats – let’s get down to the deliciousness that is this avocado smoothie. I am a lover of all things coconut, so when I saw someone combining avocado and coconut milk to make a sweet smoothie, I immediately thought to myself how I must have it!

Initially when I gave this smoothie a try I did not freeze the avocado, so the smoothie was left with little bit of a slimy-mouth feel. For my second attempt, I included some unsweetened coconut flakes and I froze the avocado prior to blending and it took this sipper to the next level.

It was smooth, creamy and completely satisfying. And the best part thing about this smoothie: it’s 100% naturally sweetened! Thanks to the innate sweetness within the coconut milk and coconut flakes, I didn’t (and you probably won’t either!) need any other type of sweetener. So go ahead and give this smoothie a try - because avocados aren’t just for guacamole anymore!

Avocado Smoothie

• 1 large avocado, frozen
• ¾  cups coconut milk
• 1 teaspoon shredded coconut

In a blender combine all ingredients, and blend until smooth.

Fiber. As the commercials go, chances are you aren’t getting enough…but that’s because honestly, most people just don’t. Dietary fiber is found mainly in fruits, vegetables, whole grains and legumes, and it’s best known for its ability to prevent or relieve constipation. But fiber can provide other health benefits as well, such as lowering your risk of diabetes and heart disease. But people are still asking themselves, “What is fiber”?

2 distinct types of fibers: insoluble and soluble

Insoluble fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular, ahem, stools. Whole-wheat flour, wheat bran, nuts and many vegetables are excellent sources of insoluble fiber.

Soluble fiber dissolves in water to form a gel-like material. It helps to lower blood cholesterol and glucose levels. It can be found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

Eating a diet rich in soluble and insoluble fiber helps the body in lots of ways!

• Normalizing bowel movements. Dietary fiber increases the weight and size of your stool and then softens it. A bulky stool is therefore easier to pass, decreasing the chance of constipation. If you have loose, watery bowel movements, fiber may also help to solidify them because it absorbs water and adds bulk. For some, fiber may provide relief from irritable bowel syndrome.
• Maintain bowel health. A high-fiber diet may lower your risk of developing hemorrhoids or diverticulitis (small pouches in your colon) by helping to remove waste and toxins lingering in the intestines.
• Lowers blood cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or “bad,” cholesterol levels. Epidemiologists studies have shown that increased fiber intake can reduce blood pressure and inflammation, which is essential to heart health.
• Promotes weight loss. High-fiber foods typically requires more chewing time, which allows your body time to register when you’re no longer hungry, so you’re less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less “energy-dense,” which means fewer calories for the same volume of food.

Smoothies are naturally power-packed with fiber, as everything is blended up and consumed. But what about all the pulp that is simply thrown in the garbage after juicing?

Fiber pulp – useless? No way!

Before tossing out what I consider to be fiber gold, I try to think of how it can be applied elsewhere. I’ve used my wheat grass pulp to make bread and when I juice tomatoes, I save the pulp to add body to spaghetti sauce. It’s really about getting creative. Soups, breads, sauces – you name it – can all be supercharged with the leftover pulp from juicing.

 

The thought of cleaning a juicer is enough to turn one off from juicing all together sometimes, what with all the moving parts…it can be a daunting task. I know this story oh so well.

When I first started juicing, my endeavor got off to a puttering start, because every time I juiced, it seemed like a chore having to clean my juicer. At one point I was juicing twice a day, and thus cleaning my juicer twice a day. I have learned a great many lessons about juicing.

Get the right juicer, and you might spend less time cleaning!

The first step in picking the perfect juicer is to take inventory of your juicing needs. If you are juicing for a large family, then a heftier electric juicer is likely the right choice for you. If you are a solo juicer, something smaller and perhaps manual may be all you need – and that will make cleaning easier for you.

Some people have a serious aversion to cleaning ANYTHING, so if this is you, consider buying a juicer that is 100% dishwasher safe. The LEXEN Healthy Juicer is a manual juicer that can be disassembled and placed in the dishwasher – I know, because I have one!

Handwashing may be unavoidable…

If an electric juicer is more your speed, hand washing is in your future. Step one, as is step one with anything that has the power to chop all your fingers off, is to unplug the juicer.

Then remove and rinse all the pieces that are dishwasher safe. Rinsing is essential because with all the gunk associated with juicing, it is a tall order for a dishwasher to eliminate it all. Wash the remaining parts and wipe down the juicer – spills and splashes are inevitable.

One last tip about handwashing

And lastly, always wash your juicer blades by hand, even if the manufacturer says it’s okay to place them in the dishwasher. In my experience, whenever I have placed a blade of anything – my food processor, blender or juicer – in the dishwasher, the blade has become dull.

When juicing, a dull blade can quickly cause frustrations, and we all know that juicing and cleaning is already a relatively involved task. Doing whatever it takes to make the process easier is a plus.

Getting bored while washing your juicer by hand?

Here’s some handy tips for keeping busy while you work.

• Play some music on your iPod (Oprah puts out a great podcast called “Health and Wellness Channel – it’s worth checking out!)
• Juice for a friend. They’ll likely hang around the kitchen while you clean.
• Assemble an intelligent, personal robot capable of human emotions to clean your juicer for you.
• Do squats between part rinsing.
• Turn on the radio and jam
• Pretend your not cleaning. Imagine yourself on a secluded Jamaican beach with an unlimited supple of freshly-blended Pina Coladas.
• Have the kids clean the juicer in exchange for fresh juice!
• Stage a mental breakdown related to juicer cleaning in front of your significant other, and then storm off into another room in a panicked and sudden madness. He/she will likely feel terrible and clean your juicer for you.
• Use your Jedi-Mind Tricks.

 

Honey, the stuff of legend and health-full-ness is the natural product of the labor of the honey bee. A great alternative to cane sugar, honey is nature’s own energy booster, immunity builder, and natural remedy.

Honey production is one of the ever-fascinating stories that unfolds in nature. Bees feast on the nectar from flowers. The nectar mixes with the enzymes in the bees’ saliva, and it’s this process that turns nectar into honey. The bees then take the honey back to the hive for storage and future feasting (for other honey bees, humans and enterprising bears, too).

Nutritional Benefits of Honey

Immuno Booster

Honey has both antioxidant and anti-bacterial properties that can keep the flora and fauna in your digestive tract humming along healthfully.

Morning Buzz: Mix 1 Tbs honey with juice from half a lemon in a cup of warm water and drink it down before breakfast. The morning buzz will have you full of vim and vigor throughout your day.

Improve Athletic Performance

A recent study concluded that the consumption of honey after an intense workout can help you maintain optimal blood sugar levels afterwards, and assist in muscle recovery and carbohydrate restoration.

The study included 39 male and female weight-trained athletes, of whom half consuming sugar after the workout while the rest consumed honey. Researchers also found those who ate honey post-workout were more prepared to workout again just as hard the next day. Honey, it seems, has a tonic effect on athletic endeavors.

Wound Healing

The wound healing properties of honey are not only legendary, but are also factual and reproducible. Honey has been used to treat ulcers, burns, and other wounds for eons.

A study in India measured the effects of honey vs. silver sulfadiazine (the conventional treatment) on 104 first-degree burn patients. After one week, 93% of silver sulfa-treated burns had become infected; compare that to 91% of honey-treated burns that were infection free. Additionally, the honey treated burns healed more rapidly.

Honey’s wound healing ability is attributed to honey’s chemical compound of glucose, fructose and antioxidant and flavonoid enzymes.

Antioxidant Health

Eating 1 to 4 tablespoons of honey a day “raises blood levels of protective antioxidant compounds in humans,” per a University of California study. Antioxidants, of course, help reduce the free radicals (cell destroyers) that ramble around in our bodies with the intent of mayhem.

High Cholesterol and Type 2 Diabetes

In a study comparing sugar, artificial sweeteners, and honey on patients with high cholesterol, honey came out the winner. Regular consumption of honey decreased total cholesterol levels by 8% and LDL by 11%.

The same study was done with patients who have type 2 diabetes. Natural honey causes a significantly lower rise in blood sugar than either cane sugar or artificial sweeteners.

Honey Lore

The practice of beekeeping or apiculture has been around since at least 700 BC.

Honey is been used as both food and medicinally throughout history. It has also been deemed a sacred food due to its divine sweetness.

As a sacred food, honey was given to the Gods in worship. And it was also used in Egypt to assist in the embalming process.

Olympic athletes of ancient cultures were required to eat honey (and figs) as a part of their diet to enhance their performance.

Honey Selection

Choosing the best honey for you is mostly a matter of taste, but can also be a matter of style and selection of process.

Honey Styles:

• Honey Comb: pulled directly from the hive, with the honey still in the beeswax comb.
• Liquid Honey:  removal of the honey from the beeswax comb through the means of a honey extractor and the use of centrifugal force.
• Chunk Honey: a combination of honeycomb and liquid honey.
• Creamed Honey: a blend of granulated honey and liquid honey. The combination is cooled until it becomes firm.

Honey Bee and Comb

Honey Colors and Flavors

If the bee colony has abundant access to one kind of flower, then they will typically produce a honey that is ‘flavored’ with that essence. If no one flower predominates, then bees will produce a honey that is blended. Sometimes, honeys from multiple hives are blended by apiaries to create a specific flavor.  There are over 300 types of honey available in the United States.

The color of honey also ranges upon the flower source, from colorless to dark brown; it simply depends on where the bees had buzzed. Typically, darker colored honey has a strong and distinctive flavor which lessens as the honey color lightens.

Some of the most widely produced and popular flavors include: alfalfa, buckwheat, clover, fireweed, orange blossom, sage, tupelo, and wildflower.

Processing

Honey that comes to your local grocer has often been processed to be in alignment with the FDA regulations (though these days, raw honey is now often more available, especially at your local apiary or famer’s market).

• Pasteurized honey has been clarified or filtered.
• Raw honey has not been pasteurized, clarified, or filtered.

Sources

http://www.benefits-of-honey.com/health-benefits-of-honey.html

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=96

http://www.honeyo.com/types.shtml