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Avocado Baked Eggs Paleo Breakfast Recipe

Try this fun paleo breakfast when you’ve got a little extra time: Hot-out-of-the-oven eggs baked in avocados! Read more

8 Ways Avocados Can Help You Be Healthier and Lose Weight

Avocados are by far the fattiest fruit you’ll find in your grocery’s produce section – each contains about 29 grams – 10 to 20 times more fat than any other fruit.

But researches say it’s the avocado’s high mono-unsaturated fat content that actually makes it a weight loss superstar.

Avocados can help lower cholesterol, reduce hunger pangs and even reduce belly fat – making avocados a must-have fruit on your plate if you’re trying to eat healthy and lose weight.

Here are 8 tasty reasons why you should add avocados to your diet…

1. Avocados fight “bad” cholesterol

In a study found in the Journal of the American Heart Association, 45 overweight people were put on one of three different diets to lower cholesterol over a 5 week period. One diet was low in fat, the second diet included moderate fat, and the third diet also provided moderate fat, but included one Hass avocado per day. The winner? The group lowest in low-density lipoprotein (LDL) levels was the one that enjoyed an avocado each day.

2. Avocados shrink belly fat

Researchers say it’s a good idea to swap out your traditional cooking and finishing oils for those that are richer in monounsaturated and oleic fatty acids like avocado oil.  In a Penn State study, participants who consumed 40 grams (about 3 tablespoons) of high-oleic oils on a daily basis for 4 weeks reduced their belly fat by 1.6 percent compared to those who consumed a flax/safflower oil blend. A second study in the Diabetes Care journal produced similar results: A diet rich in monounsaturated fat may prevent body fat from settling around the belly by changing the expression of specific fat genes. Avocado oil is very close nutritionally to olive oil, but with a higher smoke point making it idea for higher-temperature cooking.

3. Avocados give you a nutrition boost

As you probably know, healthy salads are a dieter’s friend — but researchers say the leafy greens and veggies won’t help you much without adding the kind of fat found in avocados.

In a study found in the journal Molecular Nutrition & Food Research, participants fed salads topped with saturated, monounsaturated and polyunsaturated fat-based dressings. Then the researchers tested the participants’ blood for absorption of fat-soluble carotenoids — compounds linked to improved weight and fat loss.

They found that salads topped with monounsaturated-fat (the kind in avocados) required the least amount of fat. It only took 3 grams to get the most carotenoid absorption, while much higher amounts of saturated fat and polyunsaturated fat dressings were needed to get the same benefit.

The bottom line: give your greens a healthy dollop of guacamole, slices of fresh avocado, or a tablespoon of avocado oil-based vinaigrette for a healthy and flavorful boost

4. Avocados are free radical fighters

There’s always a war inside your body between free radicals and your mitochondria – and as a result your metabolism is the biggest losers! Free radicals are oxygen molecules gone wild — a natural byproduct of metabolism — that can destroy cells and DNA, causing all kinds of health problems.

The antioxidants in fruits and veggies can help neutralize some rogue free radicals, but they can’t reach the mitochondria where the majority of free radicals live. When your mitochondria is under attack, your metabolism can’t function efficiently.

In a research project conducted in Mexico, it was found monounsaturated-rich oil pressed from ripe avocados can help mitochondria survive free radical attacks. Researchers say similar results have been proven with olive oil. Since avocados are nutritionally very similar to olives, there’s yet another reason to include more avocados in your diet.

5. Avocados keep the munchies away

A scoop of guacamole may be one of the most effective hunger-pang eliminators around. In a study published in Nutrition Journal, participants who ate just half of a fresh avocado with lunch reported a 40% decreased desire to eat for hours afterwards. A two-tablespoon serving of guacamole on healthy foods such as eggs, salads, or grilled meats can keep you satisfied longer, and as a bonus, adds a little extra fatty flavor to your meal.

6. Avocados are a good start to a healthier diet

According to the National Health and Nutrition Examination Survey (NHANES) published in Nutrition Journal, eating just half a medium-sized avocado every day can greatly improve your overall diet quality and reduce your risk of metabolic syndrome by up to 50%.

In fact, avocado eaters reported a lower body mass index and smaller waist when they also included significantly more fruits and vegetables in the diets which added up to increased fiber consumption and more vitamin K — a powerful combo of nutrients beneficial for weight loss.

7. Avocados help stabilize blood sugar

In addition to healthy fats, avocados provide nearly 20 vitamins, minerals and phytonutrients that are essential for healthy weight management. These include 14 grams of satiating fiber and 66% of the daily requirement for Vitamin K – a nutrient that also helps with metabolizing sugar and managing insulin sensitivity.

A study published in the journal Diabetes Care found both men and women with a high vitamin K intake had a 19% less risk of developing diabetes over the course of a decade. Leafy greens are even richer in Vitamin K, so a combination of creamy avocado with your side salad will give you a good dose of Vitamin K for healthier blood sugar levels.

8. Avocados are great for workouts and higher metabolism

Research suggests eating avocados can provide the same energy boost as pre-workout supplements.

A study in the American Journal of Clinical Nutrition published the results of a 3-week study that compared a high palmitic acid (saturated fat) to a high oleic-acid (monounsaturated fats such as avocados). Each diet had the same amount of calories – the two types of fats were the only difference. Researchers then looked at the subjects’ performance in physical activity and metabolic rate after eating to determine what kind of fats were the most beneficial for energy and metabolism.

The study found both physical activity and metabolic rates were significantly better in the group that consumed the high oleic-acid (as in avocados) diet. The bottom line here is to swap fried foods, baked goods and butter for healthier snacks and oils that are higher in monounsaturated fat (as in fresh avocados or avocado oil) if you want a greater energy boost and increased metabolism – that continues to work even after you’ve left the gym.


Read “8 Reasons Avocado is a Perfect Weight Loss Food” via for more.


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Warm Paleo Bacon Dressing Over Spinach Salad

One of the many perks of eating paleo is enjoying bacon practically guilt-free! This easy paleo recipe for a spinach salad doused with a warm bacon dressing is guaranteed to put you in hog heaven! Read more

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Spicy Shredded Beef Salad

Here’s one of the cool things about leftovers: Lots of times you can re-make them into a tasty new dish – like this awesome paleo shredded beef salad!  Read more


The Cleanest and Dirtiest Produce for Pesticide Residues

How safe are the fruits and vegetables in your supermarket?  Read more


Paleo Meal Building Made Easy

Paleo Meal-Building Made Easy

Paleo Meal-Building: Here’s How To Make It Deliciously Simple!

So you’re thinking about giving the paleo diet try. You’re certain you’ve got the willpower to kick refined sugars and grains to the curb. But…there’s just this one little thing keeping you from making the leap – paleo sounds like a heck of a lot of work!

If that’s what’s holding you back, you’re not alone. I hear it from Paleo Newbie website visitors all the time…and it’s one of the big reasons why most of my Paleo Newbie recipes are super-simple.

But I’m going to be honest with you here: Yes, it does take a little more time and effort to eat paleo.

Now here’s the good news – putting together a simple and tasty paleo meal is not nearly as difficult as you might think.

Sure, you can’t just toss any old pre-packaged meal into the microwave or pull into a fast food drive-through on your way home if you’re paleo.

But there is a very simple formula you can use to quickly figure out all your paleo-approved meals…

The 4 Ridiculously Simple Steps to Successful Paleo Meal Building:


    roasted-chicken-300x244Easy, right?

    What sounds good to you right now: eggs, chicken, beef, seafood, pork?

    You’ve got lots of choices here and already know what you like.

    Just go for the highest quality protein you can find/afford – naturally raised and minimally processed.

    If you’re concerned about portions, the protein on your plate should be about the size of your fist – more if you’re really active.


    spinach-300x200OK, maybe a little tougher choice here because with paleo you should skip the white potatoes, rice, beans and peas.

    But once again, there must be at least a few veggies you like on the paleo A-list.

    How about sweet potatoes, broccoli, tomatoes, asparagus, all leafy greens, carrots, eggplant, peppers, cucumbers, celery, zucchini, squash, bok choy, onions, beets…and the list goes on.

    A good rule of thumb is to choose one green vegetable, and you can make your second one more starchy if you like. But if one of your paleo goals is to lose weight, take it easy on the root and tuber veggies like carrots and sweet potatoes.

    If you just can’t come up with a second vegetable, go with some fruit instead.

    Avocados are actually a fruit and offer lots of healthy omega-3 fatty acids.

    Other good paleo fruit choices are any kind of berries, and cherries, melons, peaches or apricots. Once again, if you’re trying to drop some pounds, avoid the fruits with higher sugar content such as apples, mango, pineapple, grapes, pears, bananas and dried fruit like dates and figs. That said, any fruit is still better than a bag of chips as a side dish.

    And as far as portions, you ideally want your two vegetables (or veggie and fruit) to be about the size of two fists on your plate. Again, dish up more if your physical activity demands it – or if you’re just really hungry today.


    Olive-Oil-300x246Contrary to popular belief, fat doesn’t make you fat – that’s usually the handiwork of too many carbohydrates and not enough exercise.

    Fat actually helps keep your energy levels up, makes you feel satisfied longer after a meal, plus it supports body fat reduction.

    So for your paleo meal building, choose a healthy fat to enjoy along with your meal.

    Some good fat examples include olive oil, avocado oil, coconut oil, ghee, lard, tallow and full-fat coconut milk. No refined vegetable oils including margarine, canola oil, corn oil, soybean oil and flaxseed oil please!

    Cook with it, drizzle it on your veggies, make a salad dressing out of it, or you can even put a spoonful of coconut oil in your morning coffee.


    Spices-300x231As wise as your choices have been so far, your paleo meal is going to be a little bland without some tasty seasonings to liven things up.

    As far as I know, all pure herbs and spices are paleo approved – and no, a shaker of sugar and cinnamon is not a spice.

    So go ahead and load up your meal with wonderful flavors.

    Some of my paleo kitchen must-haves include garlic, onion powder, chili powder, chipotle, paprika, cayenne pepper, ground pepper, parsley, dill, mint, chives, cinnamon, ginger, rosemary, oregano, nutmeg, basil, ground mustard and cumin.

That’s it!

This simple, four-step formula will always help you create a well-balanced and perfectly paleo meal – whether you’re following someone’s recipe or winging it on your own.

Just remember: 1) Protein; 2) Veggies/Fruit; 3) Fats, and 4) Flavor – paleo meals are easier than you thought, right?