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avocado recipes

The Superfood to Make Your Super Bowl Weekend Healthier

Written on February 1, 2013 at 1:36 pm , by

Americans are expected to eat 79 million pounds of avocados on Sunday — that’s enough to fill a football field from end zone to end zone, 30 feet high!

Whether you’re rooting for the Ravens or the 49ers, we know there will be one sure winner this weekend: avocados. An estimated 79 million pounds of avocados are expected to be consumed on game day alone, up from the 71 million pounds consumed last Super Bowl.

The fruit may be one of your better options at the party spread, with heart-healthy fats, potassium, fiber and folate in each serving. Try these easy recipes from the Hass Avocado Board for a good-for-you feast.

 

Hass Avocado Halftime Sandwich

Makes 4 servings.

  • 1 Tbsp. olive oil
  • 3/4 Tbsp. lemon juice
  • 1/2 Tbsp. chopped dill
  • Salt and ground black pepper, to taste
  • 1 boneless skinless chicken breast, grilled, chilled and diced
  • 1/4 cup diced cucumber
  • 1/8 cup finely chopped red onion
  • 1/4 cup diced tomato
  • 1/4 cup diced red bell pepper
  • 1 ripe, Fresh Hass Avocado, seeded, peeled and diced
  • 1/8 cup crumbled low-fat feta cheese
  • 1 cup baby spinach, loosely packed
  • 2 whole wheat pitas, cut in half
  1. Place oil and lemon juice in a medium bowl and whisk until creamy. Add dill, salt and pepper and whisk to combine.
  2. Add chicken, cucumber, onion, tomato and red bell pepper and toss to combine. Add avocado and feta cheese and stir gently.
  3. Place spinach in pitas and fill with chicken mixture. Serve immediately.

Nutrition Information Per Serving: Calories 240; Total Fat 13 g (Sat 2.5 g); Cholesterol 20 mg; Sodium 250 mg; Potassium 400 mg; Total Carbohydrates 24 g; Dietary Fiber 6 g; Total Sugars 2 g; Protein 12 g. Read more

Eating Tips and a Recipe from Cheryl Forberg, The Bigger Loser’s Former Nutritionist

Written on February 23, 2012 at 9:26 am , by

This “mayo” is a healthy alternative to creamy rich spreads on sandwiches. (Photo courtesy of Cheryl Forberg)

When Cheryl Forberg, registered dietitian, James Beard award-winning chef and creator of The Biggest Loser meal plan signed on to the show for its first season, she was shocked at the contestant’s state of health. “Most of what I did was not on camera;  at the beginning of every season the applicant pool was huge. Season 5 alone had 220,000 applicants. Once we weeded applicants out down to about 75, we could start doing physical tests while I met with them to talk about eating habits and their weight loss and weight gain tendencies,” she said. “The first season was shocking to hear their eating habits, but after a few seasons I realized I was hearing the same thing over and over again.”

Read below as Forberg shares her experiences with The Biggest Loser, the nutrition factors she used to make the meal plan and a healthy spread you can make easily at home.

What were you most surprised to discover about with the diets of the past contestants on The Biggest Loser?

I found all the contestants had things in common, like the belief that skipping meals promotes weight loss, drinking too many calories, having too much processed fast food, not eating very many fruits and vegetables, little to no water consumption, not eating enough whole grains and forgetting to plan ahead. Everybody had a different combination of one these things, but what they all had in common was prioritizing their family, work or something else over themselves. They needed to put their head in the game and get healthy so that they could be around to take care of the people and things they loved. They needed to start taking care of themselves.

For someone looking to make their own meal plan for weight loss, what foods should be on their list?

To start, steer clear from the white stuff. That includes flour, rice, sugar and pasta. Try to focus on whole grains instead. Also be careful of how many carbs you are eating, since they are often the biggest culprit for people who are looking to shed major weight. People feel like they need them at every meal and snack, but that’s just not true. Kick up the amount of fruits and veggies you normally eat, with a majority of that being on the vegetable side. They have high water content and little starch. Things like tomatoes, mushrooms, eggplant and bell peppers are great to stock up on and low in calories, so it is OK to munch away. Make sure you are eating some lean protein such as egg whites, beans, edamame and vegetables (are you sensing a theme here?). Lean beef and pork work great for dinner, along with chicken, turkey and plenty of fish. And don’t assume fat is bad, we all need good fats which you can find in things like avocado, nuts, seeds and olive oil.

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