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Fitness4Vida - NUTRITION
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AVOCADO

Many people stop eating Avocado in their diet as unfortunately they have been given a bad name for being a high calorie content food, so obviously people think that it may add to their weight gain. This really is not the case and I need to set the record straight….Avocados are considered a “Super Food” and are rich in various nutrients, vitamins and minerals, providing more than 40% of the daily requirement! They are also a good source of monounsaturated fatty acids, and they have very low sugar content and therefore are considered to be one of the best foods you can eat. Per 100 grams they have 160 calories, 9g carbohydrate, 2g protein and 15g fat. They are good for digestion with both soluble and insoluble fibres that help to keep the digestive system running smoothly. The nutrients are absorbed in the most efficient and rapid way and reduce the symptoms of constipation and diarrhoea.
 

AVOCADO

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Here are just some of the benefits to convince you to add a small amount back into your diet:

* Weight Management: With a healthy diet they provide nutritional value to the body and support weight control. 

* Anti-Cancer Properties: Including breast cancer, prostate cancer and oral cancers; 

* Morning Sickness: During pregnancy sickness is very common and they are rich in vitamin B6 which helps overcome the feeling of nausea and queasiness as well as being sick

* Healthy Heart: They contain Beta-sitosterol which helps to maintain healthy cholesterol levels

* Skin and Hair Care: Packed with all the nutrients they enrich skin that is dry, chapped or damaged. The beta-carotene and lycopene helps to improve the health tone, nourish your skin and eliminate signs of premature aging

* Bone Health: They also contain carotenoids such as zeaxanthin and lutein, which are associated with a reduced risk of cartilage defects

* Athletes: Avocados are a great food for athletes as they provide vital nutrients to maintain their required energy levels and good health.
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Juliana Souza Ferreira
Nutritionist
AVOCADO

 
Fitness4Vida - NUTRITION

Time for a bank holiday treat smoothie. This is a delicious chocolate flavour smoothie that has many health benefits so no need to feel guilty. Cocoa is known as the 'Food of the Gods’ and the organic raw cocoa powder has many active antioxidants, live enzymes and lots of phyto-nutrients which are easily digestible by your metabolism with immense health benefits. It also contains dozens of natural phytonutrient compounds, including: magnesium, anand-amide, phenylethylamine, arginine, polyphenols & epicatechins, serotonin, iron, calcium, phosphorus, potassium, and the vitamins A, B, C, D, and E.

Research indicates that Cacao Beans are one of the richest natural food sources of antioxidant flavonols available. Studies have found that cacao powder contain up to three times the level of antioxidants in green tea, and twice the level found in red wine. So for those of you that drink a daily glass of wine for health benefits I recommended trying this smoothie! 
According to the American Journal of Clinical Nutrition One of the most deadly complications from diabetes mellitus (type II diabetes) is heart disease. Cocoa protects us from these complications and also helps to promote insulin sensitivity 


 
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Cocoa also has the highest amount of magnesium of any known food source, approximately 131 mg per 100 g of cocoa. This mineral is required by over 300 hundred enzymes in the body and is crucial for cardiovascular health, optimal blood pressure, and protein synthesis and decreases blood coagulation, which 
means it reduces the risk of blood clots.
As indicated by research it can help reduce or control the levels of "bad" cholesterol while raising the "good" cholesterol (HDL).

Cacao contains many substances that have earned them the reputation as being Nature's Anti-depressant. They contain the amino acid tryptophan and monoamine oxidase (MAO) inhibitors and three neurotransmitters that are associated with promoting a healthy mood and positive mental state: serotonin, dopamine and phenylethylamine.The phenylethylamine, or PEA is called endorphins, and also boosts levels of dopamine that both together can gives you a sense of well-being, anti-depressant and they flood the brain giving the same feeling as when we fall in love! 

• 1 table spoon de cacao powder 
• 1 tablespoon of oats 
• 1 banana 
• 1 tablespoon of de honey 
• tablespoon of chia seeds
• 300 ml of almond milk 

So drink up
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Juliana Souza Ferreira 
Nutritionist
Cocoa Smoothie
 
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Cocoa Smoothie 

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