• 3 Haas avocados, halved, seeded and peeled
  • 1 lime, juiced
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon ground cumin / caraway seeds
  • 1/2 teaspoon cayenne
  • 1/2 medium onion, diced
  • 1/2 jalapeno pepper, seeded and minced
  • 2 Roma tomatoes, seeded and diced
  • 1 tablespoon chopped cilantro
  • 1 clove garlic, minced

In a large bowl place the scooped avocado pulp and lime juice, toss to coat. Drain, and reserve the lime juice, after all of the avocados have been coated. Using a potato masher add the salt, cumin, and cayenne and mash. Then, fold in the onions, tomatoes, cilantro, and garlic. Add 1 tablespoon of the reserved lime juice. Let sit at room temperature for 1 hour and then serve.

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12 Proven Health Benefits of Avocado

The avocado is a rather unique type of fruit.

Most fruit consists primarily of carbohydrate, while avocado is high in healthy fats.

Numerous studies show that it has powerful beneficial effects on health.

Here are 12 health benefits of avocado, that are supported by scientific research.

1. Avocado is Incredibly Nutritious

What we refer to as “avocado” is the fruit of the avocado tree, called Persea americana (1).

This fruit is prized for its high nutrient value and is added to all sorts of dishes due to its good flavor and rich texture. It is the main ingredient in guacamole.

These days, the avocado has become an incredibly popular food among health conscious individuals. It is often referred to as a superfood… which is not surprising given its health properties (2).

There are many kinds of avocados, and the shape (from pear-shaped to round) and color (from green to black) can vary between them. They can also weigh anywhere from 8 ounces (220 grams) to 3 pounds (1.4 kg).

The most popular type is called Hass avocado.

It is often called “alligator pear,” which is very descriptive because it tends to be shaped like a pear and have green, bumpy skin… like an alligator.

The yellow-green flesh inside the fruit is eaten, but the skin and seed are discarded.

Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.

Here are some of the most abundant nutrients, in a single 3.5 ounce (100 gram) serving (3):

  • Vitamin K: 26% of the RDA.
  • Folate: 20% of the RDA.
  • Vitamin C: 17% of the RDA.
  • Potassium: 14% of the RDA.
  • Vitamin B5: 14% of the RDA.
  • Vitamin B6: 13% of the RDA.
  • Vitamin E: 10% of the RDA.
  • Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).

This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber so there are only 2 “net” carbs, making this a low-carb friendly plant food.

Avocados do not contain any cholesterol or sodium, and are low in saturated fat. I personally don’t think that matters, but this is one of the reasons they are favored by many “old school” experts who still believe these things are inherently harmful.

BOTTOM LINE:Avocado is a green, pear-shaped fruit often called an “alligator pear.” It is loaded with healthy fats, fiber and various important nutrients.

2. They Contain More Potassium Than Bananas

Potassium is a nutrient that most people aren’t getting enough of (4).

This nutrient helps maintain electrical gradients in the body’s cells and serves various important functions.

Avocados are actually very high in potassium… with a 100 gram (3.5 ounce) serving containing 14% of the RDA, compared to 10% in bananas, which are a typical high potassium food (5).

Several studies show that having a high potassium intake is linked to reduced blood pressure, a major risk factor for heart attacks, strokes and kidney failure (6).

BOTTOM LINE:Potassium is an important mineral that most people don’t get enough of. Avocados are very high in potassium, which should support healthy blood pressure levels.

3. Avocado is Loaded With Heart-Healthy Monounsaturated Fatty Acids

Again, avocado is a high fat food.

In fact, 77% of the calories in it are from fat, making it one of the fattiest plant foods in existence.

But they don’t just contain any fat… the majority of the fat in avocado is oleic acid.

This is a monounsaturated fatty acid that is also the major component in olive oil and believed to be responsible for some of its beneficial effects.

Oleic acid has been linked to reduced inflammation and been shown to have beneficial effects on genes linked to cancer (78910).

The fats in avocado are also pretty resistant to heat-induced oxidation, making avocado oil a healthy and safe choice for cooking.

BOTTOM LINE:Avocados and avocado oil are high in monounsaturated oleic acid, a “heart healthy” fatty acid that is believed to be one of the main reasons for the health benefits of olive oil.

4. Avocados Are Loaded With Fiber

Fiber is another nutrient found in relatively large amounts in avocado.

Fiber is indigestible plant matter that can contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases (111213).

A distinction is often made between soluble and insoluble fiber.

Soluble fiber is known to be able to feed the friendly gut bacteria in the intestine, which are very important for the optimal function of our bodies (14).

A 100 gram (3.5 ounce) serving of avocado contains 7 grams of fiber, which is 27% of the recommended daily amount.

About 25% of the fiber in avocado is soluble, while 75% is insoluble (15).

BOTTOM LINE:Avocados tend to be high in fiber, about 7% by weight, which is very high compared to most other foods. Fiber can have various important benefits for weight loss and metabolic health.

5. Eating Avocados Can Lower Cholesterol and Triglyceride Levels

Heart disease is the most common cause of death in the world (16).

It is known that several blood markers are linked to an increased risk.

This includes cholesterol, triglycerides, inflammatory markers, blood pressure and various others.

The effects of avocado on some of these risk factors has been studied in 8 human controlled trials.

These are studies where people are split into groups… one group is instructed to eat avocados, while the other is not. Then researchers see what happens to their blood markers over time.

These studies have shown that avocados can (17181920212223):

  • Reduce total cholesterol levels significantly.
  • Reduce blood triglycerides by up to 20%.
  • Lower LDL cholesterol by up to 22%.
  • Increase HDL (the “good”) cholesterol by up to 11%.

One of the studies showed that including avocado in a low-fat vegetarian diet led to improvements in the cholesterol profile (24).

Unfortunately, all of the human studies were small (13-37 subjects) and short-term (1-4 weeks), but the results were impressive nonetheless.

BOTTOM LINE:Numerous studies have shown that eating avocado can improve heart disease risk factors like Total, LDL and HDL cholesterol, as well as blood triglycerides.

One study looked at the dietary habits and health of people who eat avocados.

They analyzed data from 17,567 participants in the NHANES survey in the U.S.

Avocado consumers were found to be much healthier than people who didn’t eat avocados.

They had a much higher nutrient intake and were half as likely to have metabolic syndrome, a cluster of symptoms that are a major risk factor for heart disease and diabetes (25).

People who ate avocados regularly also weighed less, had a lower BMI and significantly less belly fat. They also had more HDL (the “good”) cholesterol.

However… correlation does not imply causation and there is no guarantee that the avocados caused these people to be in better health.

Therefore I don’t think this particular study carries much weight.

BOTTOM LINE:One dietary survey found that people who ate avocados had a much higher nutrient intake and had a lower risk of metabolic syndrome.

7. The Fat in Them Can Help You Absorb Nutrients From Plant Foods

When it comes to nutrients, the total amount of them is not the only thing that matters.

We also need to be able to absorb them… move them from the digestive tract and into the body, where they can be used.

Some nutrients are “fat soluble,” meaning that they need to be combined with fat in order to be utilized.

This includes vitamins A, D, E and K… along with antioxidants like carotenoids.

One study showed that adding avocado or avocado oil to either salad or salsa can increase antioxidant absorption by 2.6 to 15-fold (26).

So… not only is avocado highly nutritious, it can dramatically increase the nutrient value of other plant foods that you are eating.

This is an excellent reason to always include a healthy fat source when you eat veggies. Without it, a lot of the beneficial plant nutrients will go to waste.

BOTTOM LINE:Studies have shown that eating avocado or avocado oil with veggies can dramatically increase the amount of antioxidants you take in.

8. Avocados Are Loaded With Powerful Antioxidants That Can Protect The Eyes

Not only do avocados increase antioxidant absorption from other foods, they are also high in antioxidants themselves.

This includes nutrients called Lutein and Zeaxanthin, which are incredibly important for eye health (2728).

Studies show that these nutrients are linked to a drastically reduced risk of cataracts and macular degeneration, which are common in the elderly (2930).

Therefore, eating avocados should have benefits for eye health over the long term.

BOTTOM LINE:Avocados are high in antioxidants, including Lutein and Zeaxanthin. These nutrients are very important for eye health and lower the risk of macular degeneration and cataracts.

There is limited evidence that avocado may be beneficial in preventing cancer.

One study showed that it may help reduce side effects of chemotherapy in human lymphocytes (31).

Avocado extract has also been shown to inhibit the growth of prostate cancer cells (32).

However, keep in mind that these studies were done in isolated cells and don’t really prove anything about what happens in a living, breathing human.

BOTTOM LINE:Some studies in isolated cells have shown that nutrients in avocados may have benefits in preventing prostate cancer, and lowering side effects of chemotherapy in some cells.

10. Avocado Extract May Help Relieve Symptoms of Arthritis

Arthritis is a common problem in Western countries. There are many types of arthritis, and these are often chronic problems that people have for the rest of their lives.

Multiple studies have shown that extracts from avocado and soybean oil, called Avocado and Soybean unsaponifiables, can reduce symptoms of arthritis of the bones, called osteoarthritis (3334).

Whether avocados themselves can have this effect, and not just the extract, remains to be seen.

BOTTOM LINE:Studies have shown that an extract from avocado and soybean oils can significantly reduce symptoms of osteoarthritis.

11. Eating Avocado May Help You Lose Weight

There is some evidence that avocados are a weight loss friendly food.

In one study, people were split into groups. One group was instructed to eat a meal that contained avocado, the other a similar meal without avocado.

Then they were asked a series of questions related to hunger and satiety.

The people eating the avocado felt 23% more satisfied and had a 28% lower desire to eat over the next 5 hours (35).

If this holds true in the long-term, then including avocados in your diet could help you naturally eat fewer calories and have an easier time sticking to a healthy diet.

Avocados are also high in fiber, and very low in carbs, two attributes that should also help promote weight loss, at least in the context of a healthy, real food based diet.

Not only are avocados healthy, they’re also incredibly delicious and go with all sorts of foods.

You can add them to salads and various sorts of recipes, or you can simply scoop them out with a spoon and eat them plain.

They have a creamy, rich, fatty texture and blend well with various other ingredients.

A notable mention is guacamole, which is arguably the most famous use of avocados. It includes avocado along with ingredients like salt, garlic, lime and a few others depending on the recipe.

An avocado often takes some time to ripen and it should feel slightly soft when ripe. The nutrients in avocado can oxidize soon after fleshing it, but if you add lemon juice then that shouldn’t happen as quickly.

If you’re serious about adding avocado to your diet, then I highly recommend that you watch this video about how to pick, prepare and eat avocados.

At the end of the day, avocados are an awesome food. They’re loaded with nutrients, many of which are lacking in the modern diet.

They are weight loss friendly, heart healthy and… last but not least, taste incredible.

What more could you ask for in a food?

Oregano Essential Oil

11 Amazing Benefits Of Oregano Essential Oil

The health benefits of oregano essential oil can be attributed to its properties as an antiviral, antibacterial, antifungal, antiparasitic, antioxidant, anti-inflammatory, digestive, emmenagogue, and an anti-allergenic substance.

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Foods as medicine

10 Kitchen Ingredients That Work Like Medicines

The use of natural ingredients to treat health problems is becoming more and more common with every passing year, and for good reason. Many common kitchen ingredients provide impressive health benefits.

Beyond their culinary use of making your food tasty,these ingredients can help deal with a range of health issues from minor to major. Home treatments can be time-saving, inexpensive and, most importantly, as effective as medicines.

kitchen ingredients-that-work like medicines


1. Turmeric

Turmeric is a popular spice used in cooking. Its antiseptic, antibacterial, anti-inflammatory and antioxidant properties also make it an effective home remedy for a variety of conditions.

You can use turmeric to disinfect minor cuts and burns as well as treat the common cold, cough, joint inflammation, arthritis, bruised skin, acne, pimples and various stomach ailments.

It can also help prevent Alzheimer’s disease and minimize liver damage caused by alcohol abuse or regular use of painkillers. Due to its antioxidant properties, turmeric has also been proven beneficial in treating many types of cancer, most notably breast cancer, colon cancer, lung cancer and leukemia.

Ginger has anti-inflammatory, antispasmodic, antifungal, antiseptic, antibacterial and antiviral properties. At the same time, it is a powerful natural analgesic or painkiller. Ginger is also a good source of potassium, magnesium, manganese, phosphorus, zinc, and vitamins A, C, E and B-complex.

You can use ginger to treat an upset stomach, indigestion, heartburn, nausea and motion sickness; regular body pain and arthritis pain; a cold, cough and other respiratory health problems; fever; and menstrual cramps. It has also been proven that ginger can be used to control different types of cancer due to its ability to slow the growth of cancer cells.

3. Cinnamon

Cinnamon has antioxidant, antiseptic, anti-inflammatory, carminative and antiflatulent properties. This spice is also an excellent source of minerals, such as potassium, calcium, manganese, iron, zinc and copper, along with vitamin A, niacin and pyridoxine.

Cinnamon is often used to treat the common cold, flatulence, indigestion, heartburn, nausea, diarrhea, arthritis pain and painful menstrual periods.

It has also been found that regular consumption of cinnamon can help people with Type 2 diabetes to control their blood sugar level. In addition, it helps lower cholesterol levels and reduces the risk of various types of heart disease. It should not be taken in excess though, as it may cause toxicity.

4. Garlic

Garlic is often referred to as a superfood due to its stimulant, diaphoretic, diuretic, expectorant, antibacterial, antifungal, antiviral and antiseptic properties. In addition, garlic is packed with vitamins and nutrients, such as protein, potassium, calcium, zinc and many others.

Garlic can be used to treat cough, chronic bronchitis, sore throat, hoarseness, sinus problems, asthma, ear infection, indigestion, stomach ache, colic, ringworm, toothache, and bug bites.

It can even help lower cholesterol levels and prevent strokes. Also, this strong-smelling herb reduces the risk of several types of cancer and heart disease.

5. Lemon

Lemon is known for its antioxidant properties along with immune-boosting powers. It also has many nourishing nutrients like vitamin C and folate.

Lemon has a multitude of medicinal uses and is often used in the treatment of headaches, throat infections, indigestion, constipation, dental problems, dandruff, insect bites, arthritis, rheumatism, and internal bleeding.

It is considered for losing weight, reducing high blood pressure and getting rid of kidney stones. When consumed regularly, lemon also helps prevent many conditions like strokes, cardiovascular disease and various types of cancer. Plus, it is excellent for your skin and hair.

6. Honey

Honey has antiviral, antifungal, antiseptic, and antiparasitic properties. It is also loaded with many essential vitamins and minerals like magnesium, potassium, calcium, sodium, calcium, copper, iron, manganese, sulfur, zinc and phosphate.

Honey can be used in the treatment of cough, throat irritation, laryngitis, canker sores, eczema, morning sickness, and stomach ulcers. It also relieves issues like skin infections and minor wounds and burns.

In addition, this great natural source of carbohydrates can instantly boost athletes’ performance and endurance as well as reduce muscle fatigue. Raw honey is also used to treat issues related to male impotence and female infertility.

7. Onion


Onion has outstanding anti-inflammatory, antiseptic, antibiotic, antimicrobial, and carminative properties. It is also a very good source of vitamins C, B1, B6 and K, biotin, chromium, calcium, folic acid and dietary fiber.

Onion is very effective in the treatment of the common cold, cough, chronic bronchitis, pneumonia, hay fever, and asthma. It is also effective in combating stomach infections, nausea, and diarrhea.

Also, onion contains chromium, which assists in regulating blood sugar levels in people who have Type 2 diabetes. Eating raw onion can help lower high cholesterol too. Interestingly, it is believed that applying onion juice on bald patches is beneficial in reducing hair loss.

8. Cloves


Cloves have antioxidant, antiseptic, anti-inflammatory, carminative and antiflatulent properties. They are also high in various vitamins, minerals and fiber.

Also, clove oil can be used as an inhalant for treating various respiratory problems such as colds, cough, sinusitis, asthma, bronchitis and tuberculosis.

Note: Although cloves are generally considered safe, they may cause allergic reactions in some people.

9. Cardamom


This aromatic spice is also known as the ‘queen of spices’. It has carminative, antioxidant, antiseptic, antispasmodic, diuretic and expectorant properties. Cardamom also is a good source of minerals, such as potassium, calcium, copper, iron and magnesium.

Cardamom helps combat problems like bad breath and mouth ulcer. In addition, due to its carminative properties, it relieves indigestion, nausea, heartburn, flatulence, and stomach cramps.

10. Cumin Seeds

cumin seeds

Cumin seeds have anti-inflammatory, carminative, antiflatulent, and antioxidant properties. The seeds are also an excellent source of dietary fiber along with various minerals, such as iron, copper, calcium, potassium, manganese, selenium and zinc.

Cumin seeds are used in the treatment of indigestion, flatulence, diarrhea, acidity, stomach pain, morning sickness, renal colic, the common cold, cough, fever, sore throat, and insomnia.

To conclude, the benefits of these common kitchen ingredients will help keep you healthy as well as treat ailments. You can improve your health and live a better life by incorporating them in your everyday diet.



Beets are an ancient, prehistoric food that grew naturally along coastlines in North Africa, Asia, and Europe. Originally, it was the beet greens that were consumed; the sweet red beet root that most people think of as a “beet” today wasn’t cultivated until the era of ancient Rome.

By the 19th century, however, the natural sweetness of beets came to be appreciated and beets began to be used as a source of sugar (reportedly, Napoleon was responsible for declaring that beets be used as a primary source of sugar after the British restricted access to sugar cane).

Today, sugar beets (unfortunately often genetically modified) are a common raw material used for the production of sugar, but many people are missing out on including them in whole form in their regular diet.

There’s good reason to do so, in fact, as beets contain a variety of unique health-boosting nutrients that you may not be getting elsewhere. Plus, they’re delicious!

Why Eat Beets? 6 Top Reasons

Beet roots have always been included in my most recommended vegetables list, although they are in the “use sparingly” category because of their high carbohydrate levels.

Although beets have the highest sugar content of all vegetables, most people can safely eat beet roots a few times a week (and their greens in unlimited quantities), enjoying not only their sweet, earthy flavor but also their powerhouse nutrients that may improve your health in the following ways.

1.Lower Your Blood Pressure

Drinking beet juice may help to lower blood pressure in a matter of hours. One study found that drinking one glass of beet juice lowered systolic blood pressure by an average of 4-5 points.3

The benefit likely comes from the naturally occurring nitrates in beets, which are converted into nitric oxide in your body. Nitric oxide, in turn, helps to relax and dilate your blood vessels, improving blood flow and lowering blood pressure.

2.Boost Your Stamina

If you need a boost to make it through your next workout, beet juice may again prove valuable. Those who drank beet juice prior to exercise were able to exercise for up to 16 percent longer.4 The benefit is thought to also be related to nitrates turning into nitric oxide, which may reduce the oxygen cost of low-intensity exercise as well as enhance tolerance to high-intensity exercise.

3.Fight Inflammation

Beets are a unique source of betaine, a nutrient that helps protects cells, proteins, and enzymes from environmental stress. It’s also known to help fight inflammation, protect internal organs, improve vascular risk factors, enhance performance, and likely help prevent numerous chronic diseases.5 As reported by the World’s Healthiest Foods:6

“[Betaine’s]… presence in our diet has been associated with lower levels of several inflammatory markers, including C reactive protein, interleukin-6, and tumor necrosis factor alpha. As a group, the anti-inflammatory molecules found in beets may eventually be shown to provide cardiovascular benefits in large-scale human studies, as well as anti-inflammatory benefits for other body systems.”

4.Anti-Cancer Properties

The powerful phytonutrients that give beets their deep crimson color may help to ward off cancer. Research has shown that beetroot extract reduced multi-organ tumor formations in various animal models when administered in drinking water, for instance, while beetroot extract is also being studied for use in treating human pancreatic, breast, and prostate cancers.7

5.Rich in Valuable Nutrients and Fiber

Beets are high in immune-boosting vitamin C, fiber, and essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys, and pancreas). Beets also contain the B vitamin folate, which helps reduce the risk of birth defects.

6.Detoxification Support

The betalin pigments in beets support your body’s Phase 2 detoxification process, which is when broken down toxins are bound to other molecules so they can be excreted from your body. Traditionally, beets are valued for their support in detoxification and helping to purify your blood and your liver.

Eat Your Beet Greens Too

If you simply throw away the green leafy tops to your beets, you’re doing yourself a disservice, as these are among the healthiest part of the plant.
Besides containing important nutrients like protein, phosphorus, zinc, fiber, vitamin B6, magnesium, potassium, copper, and manganese, beet greens also supply significant amounts of vitamin A, vitamin C, calcium, and iron.

Beet greens actually have even more iron than spinach (another leafy green in the same botanical family) as well as a higher nutritional value overall than the beetroot itself. For more details, read “What Are Beet Greens Good For?” You may be surprised to learn, for instance, that research shows beet greens may:

  • Help ward off osteoporosis by boosting bone strength
  • Fight Alzheimer’s disease
  • Strengthen your immune system by stimulating the production of antibodies and white blood cells

If you’ve never tried beet greens before, don’t let them intimidate you. They can be added raw to vegetable juice or sautéed lightly right along with other greens like spinach and Swiss chard.

There are many ways to enjoy beets:

  • Grate them raw over salads
  • Add them to your fresh vegetable juice
  • Lightly steam them
  • Marinate them with lemon juice, herbs, and olive oil
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