Tag: diet

Avocado Nutrition: Why This Superfood is Essential

June 23, 2025
Sliced Avocado In A Serving Bowl
Sliced Avocado In A Serving Bowl

What Is An Avocado?

An avocado is a fruit that comes from the avocado tree, native to Central and South America. It’s known for its creamy texture and rich, nutty flavor. Some avocados have a green leather-like rough skin , while others are smooth. Once the peel is removed, the inside texture is a creamy pale green with a large center pit.

Avocados are considered a superfood since they are nutrient-dense. They contain 20 vitamins, minerals, fiber and phytonutrients. An avocado provides a quick, healthy snack.

What Is The Nutritional Value of Avocados?

  • High in monounsaturated fats, particularly oleic acid (heart-healthy).
  • Rich in fiber, potassium, and vitamins like K, E, C, and several B vitamins.
  • Low in sugar compared to most fruits.
  • Low Glycemic Index rating of 10.

What Are the Health Benefits of Avocados?

Heart Health

  • Monounsaturated fats, especially oleic acid, can help lower bad LDL cholesterol while raising good HDL cholesterol.
  • Potassium helps regulate blood pressure and supports cardiovascular health.
  • Beta-sitosterol, a plant sterol, may help maintain healthy cholesterol levels.

Brain and Nervous System Support

  • Healthy fats are essential for brain function and may improve cognitive health.
  • High in folate (vitamin B9), which supports brain development and mental health.

Anti-Inflammatory Effects

  • Rich in antioxidants like vitamin E, vitamin C, lutein, and zeaxanthin, which help fight inflammation and oxidative stress.
  • Oleic acid also has anti-inflammatory properties.

Digestive Health

  • High in fiber (~7 grams per half avocado) helps promote regular bowel movements and a healthy gut microbiome.
  • Soluble fiber also supports blood sugar control and satiety.

Eye Health

  • Avocados contain lutein and zeaxanthin, two antioxidants that concentrate in the eyes and help reduce the risk of macular degeneration and cataracts.

Blood Sugar Regulation

  • Low in carbs and sugar, high in fiber and healthy fats, which helps stabilize blood sugar and improve insulin sensitivity.

Skin and Hair Health

  • Rich in vitamin E and C, which support collagen production and skin repair.
  • Healthy fats help keep skin hydrated and supple.

How Are Avocados Used In Recipes?

  • Guacamole mashed with lime, salt, onions, and other ingredients.
  • Sliced or mashed on toast, salads, and sandwiches.
  • Used in smoothies, sushi, salads, soups, mayonnaise substitute, dips, and desserts.

Nutritional Benefits of Sesame Seeds for Health

June 2, 2025
Sesame Seeds

What Are Sesame Seeds?

Sesame seeds are tiny, oil-rich seeds that come from the sesame plant. They have a nutty flavor, a crunchy texture and are packed with nutritional benefits. The seeds contain healthy fats, protein, antioxidants, fiber and essential minerals such as calcium, magnesium and iron.

How To Prepare Sesame Seeds

Sesame seeds are often sprinkled on hamburger buns, mixed into Asian dishes, or ground into Tahini dressing. There are several variations of sesame seeds including white, black and golden.

Here are some ways sesame seeds are used in cooking.

  • Toasted and sprinkled on salads, stir-fries, noodles and sushi.
  • Added to baked goods such as bagels, bread and cookies.
  • Ground into Tahini, a creamy sesame paste that’s a key ingredient in hummus and dressings.
  • Ground into a sesame paste popular in Asian cuisine, dipping sauces, marinades, and noodle dishes.
  • Mixed into dough for breads, crackers and cookies.
  • Used in tempura batter for extra crispiness in fried foods.
  • Sesame oil is extracted from the seeds and used as a flavorful cooking oil.
  • Sesame brittle is a crunchy candy made with caramelized sugar and sesame seeds.
  • Made into halva, a sweet sesame-based dessert popular in Middle Eastern cuisine.
  • Mixed into rice bowls for extra flavor.

What Are The Nutritional and Health Benefits of Sesame Seeds?

Sesame seeds pack a powerful nutritional punch. Here are some of their standout health benefits.

  • Rich in healthy fats. They’re loaded with unsaturated fats, particularly omega-6 fatty acids, which support heart health and reduce inflammation.
  • Sesame seeds are a great source of plant-based protein, providing a solid dose of protein to help with muscle repair and overall energy. Perfect for vegetarians and vegans.
  • Sesame seeds are high in calcium and bone-strengthening minerals. They are packed with calcium, magnesium and phosphorus that help maintain bone density.
  • Sesame seeds are loaded with antioxidants.
  • Sesame seeds supports heart health.
  • Sesame seeds boosts skin and hair health.

Obesity in Older Adults: Alarming Statistics and Health Risks

April 18, 2025

Health Policy Institute’s Grim Report On Aging and Obesity

” Some 15 million older adults — people over the age of 51 — are obese. This represents nearly one in four older adults. While obesity itself is not a chronic condition, it is a risk factor for many chronic conditions, including four of the ten leading causes of death in the U.S. — coronary heart disease, type II diabetes, stroke and several forms of cancer.”

Did You Know That

  • Disability rates are higher among adults who are obese.
  • Obese older adults are more likely to be severely disabled than those who are not obese.
  • Older adults who are obese are more likely to suffer from persistent and chronic symptoms of illness.
  • 22 percent of obese adults age 51 to 69 say they frequently feel severely fatigued or exhausted.
  • Older obese adults are more likely than older non-obese adults to have difficulty or be unable to participate in activities such as walking any distance, going shopping, or attending movies, parties, or other social events.

Source: Georgetown University Health Policy Institute

Read the full report here: Obesity Among Older Americans

Nutritious Sweet Potato Crust Quiche Recipe

March 11, 2025
Sweet Potato Quiche

Sweet Potato Crust Quiche

Sweet Potato Crust Quiche

Created for the North Carolina Sweet Potato Commission by Healthy Liv. This sweet potato crust quiche uses a base of thinly sliced roasted sweet potatoes for the crust, and its filling is loaded with sautéed veggies and cheese! It’s a delicious, healthy, and protein-filled dish to make for a special breakfast or holiday brunch! 

CRUST INGREDIENTS

  • 20 Oz. sweet potato roughly 1 very large or 2 medium
  • 2 Tsp. cooking oil I use avocado or grape seed oil to withstand high heat
  • 1/2 Tsp. each black pepper salt, and garlic powder

EGG FILLING INGREDIENTS

  • 1 Tsp. cooking oil
  • 1 Small onion chopped
  • 1/2 Cup chopped bell pepper I used frozen!
  • 3 Oz. fresh spinach
  • 6 Eggs
  • 1/4 Tsp. each black pepper and salt
  • 2 Tbsp. milk or cream
  • 1/2 Cup cheddar cheese divided

CRUST INSTRUCTIONS

  • Preheat oven to 375 degrees. Wash sweet potatoes, peel, and then dry with a clean towel if they’re still wet. Carefully slice into thin rounds with a sharp knife or use a mandolin, if you have one.
  • Spray a 9-inch pie dish with cooking spray and layer sweet potato rounds in the bottom, overlapping heavily. Cut the remaining sweet potato rounds in half and use to line the sides of the pie dish. Drizzle 2 tsp. cooking oil over the top of potatoes and sprinkle with black pepper, salt, and garlic powder. Bake for 20 minutes until sweet potatoes are soft and beginning to crisp.

FILLING INSTRUCTIONS

  • While sweet potatoes are in the oven, sauté onion and bell pepper in 1 tsp. cooking oil. (If using frozen bell peppers, add near the end of the cooking time.) Once onion is soft, add spinach and stir until it wilts. Let cooked veggies cool.
  • Whisk 6 eggs in a medium bowl and add milk or cream with salt and pepper. Stir in 1/4 cup cheese and cooked veggies.
  • Once sweet potatoes have softened and are beginning to crisp, remove from oven and pour egg mixture over top. Sprinkle 1/4 cup cheese on top and return to oven for 28-30 minutes, until eggs are set. Let cool for two or three minutes and then serve.

NOTES

To prep in advance: sauté veggies for filling and cook sweet potatoes in pie dish the day before. The next day, beat eggs, add veggies, and pour into pie dish, then cook according to the directions. 

Nutrition Serving: 1 slice (1/6 recipe) | Calories: 217kcal | Carbohydrates: 20g | Protein: 10g | Fat: 11g | Fiber: 3g | Sugar: 4g | Vitamin A: 275% Serves: 6 pieces

Recipe Source – North Carolina Sweet Potato Commission