Snuggle up by the fireplace or Christmas tree and enjoy this delicious hot chocolate! Also pictured are amazingly easy and yummy breakfast cookies.

Dairy Free, Sugar Free Healthy Hot Chocolate

1 C. coconut milk (canned is best)
1 1/2 C. unsweetened almond milk
½ tsp vanilla extract
2 T. unsweetened cocoa powder or cacao powder
10 – 12 drops of flavored stevia 
1 tsp. Pure maple syrup (+/- to taste, optional)
1/8 tsp of sea salt

The post P3 Dairy Free, Sugar Free Healthy Hot Chocolate appeared first on Little Choices Everyday.

Whether you’re newly health-conscious or you’ve been watching your weight for decades, we all know there’s nothing quite like the holidays to derail our best efforts! 

If you are trying to lose or maintain your weight, you know how the holidays can also be frustrating! Here’s a few tips to keep in mind for your next holiday food gathering!

Holiday Food Planning Tips

1. Bring a dish to share. Most gatherings are potluck so offer to bring a dish to share that will be safe for you to eat. Pick a dish that you enjoy so you are not so tempted to dig into unhealthy dishes. Also, avoid hanging around the buffet tables. Take your plate and sit as far away from the food as you possibly can.
   
2. Eat almonds before you go. Don’t show up hungry. Have something to eat before you arrive at the party so that you’re not so hungry when you get there.
   
   Have you heard of the “Almond Trick”? If you have a little of the right kinds of fat before you eat, you can “trick” your hormonal system by sending the signal to your brain that you’re full. Because of almond’s fat content, consuming it may make you feel full longer and avoid temptations. In addition to the usable fats almonds contain, they’re full of fiber which also helps you stay full longer and helps you from overeating.
   
3. Stay hydrated. Staying hydrated helps manage your appetite and also helps balance high sodium party snacks. Hydration is also very important for digestion.
   
4. Have holiday digestive support handy. Take a digestive enzyme to assist in the break down of the proteins, carbohydrates and fats in the meal. And of course, a good probiotic will help promote good digestive health.
   
5. Defend those Holiday Cravings. Cravings are often the reason we fail during the holidays. Even with our best intentions, we cannot overcome the urge to feed the sugar craving. Make sure you are taking your Craving Defender to stop the crazy cravings!
   
6. Enjoy Ginger, Peppermint and Chamomile Tea. These soothing teas will help any uncomfortable stomachs post party foods. If you have any alcoholic drinks, sip on a liver supportive tea such as dandelion root tea and lemon water is also helpful.

From all of us at Little Choices Everyday we wish you abundant health and happiness this holiday season! 

The post 6 Tips to Stay Healthy at Holiday Parties appeared first on Little Choices Everyday.

A great healthy soup perfect for the colder nights that fall and winter brings.

Red Pepper Acorn Butternut Squash Soup

1 medium butternut squash, 
1 medium acorn squash
Sea salt and pepper
1 large onion, diced
1 Red pepper, diced
3 garlic cloves, minced
2 tbsp EVOO, avocado or coconut oil
4 cups vegetable stock
1 tsp dried thyme
1 tsp paprika
1 tsp sea salt
1 tsp black pepper
½ tsp cayenne pepper or red pepper flakes
1-2 tbsp yogurt (plain no added sugars) or coconut milk

Garnish

Green onions, sliced
Pepitas (pumpkin seeds) or sunflower seeds or pine nuts
Yogurt, coconut milk or heavy cream
Parmesan cheese, optional

Prepare squash:
Skin squash, remove seeds and dice into smaller chunks. Coat chunks with oil and sprinkle with salt and pepper. Roast squash at 400 until the squash is fork tender, about 30-45 minutes

Soup Directions
Sauté red pepper and onions until translucent. Move mixture off to the side of the pan and add a little more oil then add garlic and sauté until fragrant, about 3-4 minutes.

Add roasted squash along with the onion, pepper and garlic mixture in a large pot. Add vegetable stock and seasonings. Blend and let the soup simmer over medium heat for 20 minutes.

Stir in yogurt or milk and remove from heat. Puree the soup using an immersion blender. Taste and season with additional salt and pepper, if needed.

Garnish and serve.

The post Red Pepper Acorn & Butternut Squash Soup appeared first on Little Choices Everyday.

Have you ever wondered how your muscles stay attached to your bones? Or why you have cellulite? It’s your fascia (pronounced fah-sha). Fascia is a thin layer of tissue that covers your complete body under your skin. It wraps around our muscles, joints, and organs.

While fascia may be very thin, it is mostly responsible for the shape of our bodies. If you want to lose weight and reduce pain you need to learn about this mighty organ system. 

In its healthy state, fascia is stretchy and pliable. When your fascia is healthy, it is flexible enough to slide, glide, twist, and bend, pain-free.

But if you experience physical trauma, emotional trauma, scarring, or inflammation, the fascia loses its pliability. It becomes tight, restricted, and a source of tension to the rest of the body. When the fascia tightens, it adheres to the skin and muscle, which then causes bulges like cellulite and fat pockets.

A Healthy Fascia Means…

• improved vital functions such as breathing, digestion and evacuation.
• increased blood flow – you bring more nutrients to tissues to make them healthier.
• increased energy levels
• a loss of pounds and inches
• joints can move more freely so there is reduced pain.
• scar tissue breakdown
• reduced stretch marks and cellulite
• improved posture and body alignment

Fascia and Weight Loss

We all have an optimal amount of space inside the body. This space allows for flow of nutrients to cells, as well as the removal of toxins and waste from cells. When we compress, we lose space in one area causing ballooning in another which halts weight loss. Once the fascial system is freed up, you will likely notice the numbers on your scale starts to move.  

Ways to Improve Facia Health – Work it!

Stretch daily. Stretching elongates your muscles can help you release tension in your muscles, which is one element of fascia.

Take breaks from sitting. Get up and walk more often and take more breaks from sitting in one position too long.

Keep moving. Fascia needs movement to stay healthy. Try cardio or Yoga.  Both forms of exercise can improve both your flexibility and balance, as well as strength.

Use Fascia tools. Foam rolling, myofascial work, and manual therapy will help break down the fascia and therefore help a person move more fluidly.  

Stay Hydrated. Movement of any sort works to pump hydration throughout our body so make sure you give the body enough. Getting the proper hydration is necessary to remove waste from the body which will help keep our fascia healthy.

Feed your Fascia. Eating foods high in Vitamin C is very important for the production of collagen and elastin. Also include foods high in vitamin D, K and B. They can prevent premature aging of the connective tissue and are involved in regeneration of healthy cells.

Being overweight is bad for connective tissue so in order to keep the fascia as healthy as possible, obesity should also be avoided. Do you need help losing weight? We are here to help! Click here to get started!

The post Fascia Work Reduces Pain and Cellulite appeared first on Little Choices Everyday.

Getting an adequate amount of sleep has many benefits, including maintaining a healthy weight. Studies have shown hormones affecting our weight can be compromised due to lack of sleep, thus contributing to an ever increasing over-weight society. 

There are two hormones at play in our sleep story: ghrelin and leptin. Ghrelin is your body’s hunger hormone and signal you to eat more. Leptin is your satiety hormone which lets your brain know when you’re full so you stop eating.

When you are sleep deprived your leptin levels decrease, while your leptin kicks increase, meaning you’re both sleep deprived and hungry. After a poor night’s sleep you may also notice increased cravings or have a tendency to eat more calories.

So, how do we get our leptin and leptin hormones to work properly with our bodies? Get enough sleep!

Tips for How to Get a Good Night’s Sleep

• Darkness: Make sure your room is completely dark. Any light can hinder the production of a hormone called melatonin that helps you fall and stay asleep. Black-out blinds or simply using night shades over your eyes will make a huge difference in your sleep quality.
  
• Temperature: Studies show that the optimal room temperature for sleep is quite cool, between 60 to 68 degrees. Keeping your room cooler or hotter can lead to restless sleep. Opening a window slightly in the cooler months is easy.  Using a ceiling fan or table fan is also a great way not to get overheated. Breathable bed linens are also very helpful – stick with 100% cotton sheets, wool or down comforters and blankets. For those with long hair covering their nape (back of neck) try pulling your hair up in a pony-tail above your head. The nape area keeps a lot of the heat inside the body, and may contribute to overheating at night.
  
• Noise: If you have annoying noise keeping you awake like a ticking clock or a tap dripping – fix it. If you live on a busy street where you cannot control the noise – try using ear-plugs. If you sleep with a snoring partner, moving to another room can be very beneficial.
  
• Wakefulness:  For those with hypoglycemia and who wake between 3:00 a.m. and 4:00 a.m., have a protein snack such as a tablespoon of peanut butter or an ounce or two of cheese a couple of hours before bedtime. Do not drink caffeine after 3:00 p.m. and avoid sugar and alcohol after 6:00 p.m.
  
• Over Stimulation: For those who have trouble falling asleep – no computer use, work you have brought home, or TV. before bed – this is extremely stimulating. Some quiet time prior to sleeping like reading a book, meditation, or a warm (not hot) bath can aid the body to get ready for bed.  Journaling, listening to soothing music is also relaxing.
  
• Create a ritual before bed: Give yourself 30 minutes to prepare yourself before your scheduled sleep time. Brushing your teeth, changing into comfortable night clothes, opening a window, having a glass of water by your bed if you get thirsty, setting your alarm clock, getting your clothes ready for work, etc.  Take a few minutes to write down any plans for the next day. Writing them down and then forgetting about them is the best way to fall asleep as opposed to running a “to-do” list through your head before sleep time.
  
• Comfortable mattress and pillow: If you are sleeping on something uncomfortable, look for a replacement. if you can’t afford a new mattress, sometimes all you may need is to add a topper to a mattress for added softness, or a board under the mattress for more firmness.
  
• Try sleep supplements. Try supplementing such as melatonin supplements, 5-HTP, Valerian Root, etc. Try and avoid addictive sleep aids.
  
• Play the right tunes. Turn on a sleep machine that play “white” noise, ocean waves, storms, wind chimes, etc. You can also listen to a meditation podcast or search for sleep sounds on YouTube. Make sure you download anything you listen to. It is important to turn wifi off and put your phone on airplane mode while sleeping to avoid EMF radiation or having your screen light up which will eventually disrupt the cycle of your sleep.

Getting enough sleep will reduce stress, improve your mood, lower inflammation, give you more energy, and is also imperative for the brain to function properly. Learn more on the importance of sleep.

The post Tips for How to Get a Good Night’s Sleep appeared first on Little Choices Everyday.

Fall flavors are not only delicious, they are healthy. This recipe packs in a lot of nutrients perfect to boost the immune system, aid in digestion and support your weight loss journey.

This P4 Butternut Squash Fried Rice recipe is great as a side dish for lunch or dinner!

Butternut Squash Fried Rice

1 whole Butternut squash (or purchase precut)
3-4 cups Cauliflower rice, frozen or fresh

1/2 cup onion, chopped
2 garlic cloves, chopped
1 Tbsp Avocado or Extra Virgin Olive Oil
2 Tbsp vegetable broth

Skillet Seasonings: (Use as a guide and adjust +/- to your taste)
3/4 tsp Himalayan Pink salt
1/2 tsp black pepper
1/2 tsp thyme
1/2 tsp rosemary
Pinch of red pepper flakes for a kick (optional)

Toppings:
Cinnamon or DIY Pumpkin Pie Spice
Fresh Parsley, chopped
Fontina or Parmesan cheese, (optional and not pictured)

Peel the butternut squash and slice off the ends. Cut open and remove the seeds. Chop the butternut squash into 1/2-inch cubes. Toss the butternut squash cubes with healthy oil then lightly sprinkle with salt and pepper. Roast at 350 for 25 to 35 minutes.

While squash is roasting, heat oil in skillet at medium heat. Add onion and sauté until translucent. Move onion off to the side of the pan and sauté the garlic for 2-3 minutes, cook until you have a good smell to it but not burn it.

Add the riced cauliflower, vegetable broth and seasonings to the skillet and stir to mix everything together well. Cook until broth has been absorbed, stirring regularly for 1-2 minutes.

When the rice cauliflower mixture is cooked, lightly blend in the roasted butternut squash. Transfer to a plate, and sprinkle with cinnamon, pumpkin spice and fresh parsley.

The post Taste of Fall Butternut Squash Fried Rice appeared first on Little Choices Everyday.

Your hormones play a major role in your overall health including controlling your appetite, weight, sleep and mood. Hormones naturally change throughout different life stages (i.e. menstruation, pregnancy, perimenopause, and menopause) but they can also be cused by other health issues as well as environmental factors. 

Why is Hormone Balance Important?

When your hormones are off balance, it can cause a range of symptoms and even long-term health issues.

Our body’s endocrine system is responsible for regulating a range of bodily functions through the release of hormones which are spread throughout your body. Those hormones control nearly all the processes in your body, so having balanced hormones is really important.

Hormone imbalances cause a lot of problems for us women (see below) and can can spiral into serious issues such as adrenal and thyroid disease.

Hormone Imbalance Symptoms and Issues

Symptoms that may suggest hormonal imbalance include weight gain, bloating, fatigue, irritability, depression, anxiety, insomnia, thinning hair or hair loss, brain fog, mood swings, trouble concentrating, and low libido. When gone unchecked, our hormone imbalance can lead to thyroid issues and adrenal fatigue, just to name a few.

Balancing Hormones

Fortunately, by making some simple changes to your diet and lifestyle you can balance your hormones and prevent or reverse many of these health issues. Studies have shown that minerals and vitamins play an important role in hormone regulation. There are a number of ways you can incorporate the needed vitamins and minerals through the healthy foods you choose and supplements you take. Magnesium and Pyridoxine Vitamin B are very helpful in balancing your hormones.

Magnesium

Magnesium is magic for your hormones and is one of the most essential minerals to help balance hormones. Chances are you are deficient in magnesium and don’t even know it. Our bodies literally get rid of magnesium when we are stressed and let’s face it, today’s women are stressed.

Magnesium calms your nervous system and prevents the creation of excess cortisol, the stress hormone. It also helps the production of the thyroid hormone and helps prevents thyroid issues. It’s also  improves your sleep, helps control insulin production and reduces sugar cravings. (Learn More)

Food sources: Pumpkin and sunflower seeds, raw almonds, black beans, avocado, tofu, salmon, bananas and even dark chocolate.

Vitamin B6 (Pyridoxine)

Vitamin B6, otherwise known as Pyridoxine, is a water-soluble vitamin that has many important roles and is required for over 100 enzyme reactions in the body. It is involved in more bodily functions than any other single nutrient and has one of the most impressive mood-elevating effects of all the B vitamins.

Vitamin B6 helps reduce estrogen dominance and plays a role in progesterone production restoring the balance between estrogen and progesterone. It also reduces histamine (high histamine contributes to PMS).

Vitamin B6 is needed for tryptophan to be metabolized into serotonin giving a positive effect on both mood and sleep. (Learn More) Vitamin B6 also helps with the production of the neurotransmitter GABA, an amino acid which has a natural calming effect on the brain and helps to reduce stress and regulate mood.

This vitamin allows the body to efficiently metabolize carbohydrates so that the carbs act as a potent energy source rather than getting stored as fat. Great news, right?! (Learn More)

Food sources: spinach, walnuts, eggs, fish, poultry, beans, seaweed. 

Supplementation

As you can see, magnesium and Vitamin B6 (Pyridoxine) play an important role of balancing hormones. This is why we included them in the Craving Defender. Taking a supplement such as Craving Defender can help reduce cravings and encourage a balanced hormonal system.

So who is ready to balance hormones, lose weight and defend those crazy cravings? Check out our Craving Defender today!

The post Hormone Balance and Why it’s Important appeared first on Little Choices Everyday.

One of the biggest mistakes that most people make is not sleeping enough. Sleep is just as important as exercising and nutrition when it comes to being the healthiest version of ourselves. But we don’t usually realize our inadequate sleep is what is triggering daytime drowsiness, lack of mental clarity, fatigue, and weight gain.

But what if you WANT to get adequate sleep but your mind and body says otherwise?

One of the biggest culprits of sleep issues is stress. Sleep and stress go hand-in-hand. When you’re stressed, you can’t sleep. When you can’t sleep, you’re stressed. Round and round we go!

When you address the core of your stress and sleep problems, your body can better rest and rejuvenate. But how do you figure out your sleep issues? The most common reason for sleep disturbances is a hormone imbalance.

Hormone Imbalances

All hormones and chemicals that govern our body are affected by sleep – even the hormones that control our weight.  

When we are asleep, the body is not producing as many stress hormones as when we are awake.  However, that said, if your body has produced too many stress hormones during your wakeful period, this may contribute to a vicious cycle of not being able to get to sleep or stay asleep.

Hormone imbalances can make you feel nervous, restless, and you can’t turn your brain off when it’s time to go to sleep. Sound familiar? Unfortunately, not enough sleep can influence hormones and getting a good night’s sleep is essential to keeping your hormones balanced. Another vicious cycle, right?

Getting adequate sleep is important for regulating a number of hormones, including cortisol, estrogen, progesterone, melatonin and even our hunger hormones (insulin, leptin, and ghrelin).

So, if you are having sleep issues, balancing your hormones may help you get the sleep your body needs.

How to Naturally Improve your Sleep

One way to improve your sleep is to make sure your body is getting ample amounts of magnesium.

Magnesium is one of the most common minerals on earth and is present in many foods and is essential for human health. This mineral has wide-ranging effects in the body and influences the processes that promote sleep. It helps relax the mind and body thus improving sleep. It also provides relief from the symptoms of stress and anxiety which can both have a negative impact on sleep. If your insomnia is related to an underlying mood issues such as depression and anxiety, then having ample amounts of magnesium in your body just might do the trick.

Magnesium can help us fall asleep faster.

Magnesium is known to help regulate melatonin secretion, a hormone responsible for guiding the body’s sleep-wake cycles. Magnesium also binds to GABA (gamma-aminobutyric acid) receptors. GABA is the neurotransmitter responsible for quieting down nerve activity therefore it helps prepare your body and mind for sleep.

Magnesium can help us reach a restful sleep.

Not only can magnesium help you get to sleep, but it plays an important part in helping you reach a deep and restful sleep. Studies have shown a magnesium deficiency causes sleep patterns to be light and restless. This is partially due to this mineral’s influence on the nervous system.

Many of followers tell us they start sleeping well after starting to take Craving Defender which includes a balance of ingredients including the important mineral we’ve been talking about in this post, magnesium. And Craving Defender also helps defend our cravings and helps us lose weight—a WIN – WIN!

Struggle with cravings? Visit our Cravings Page!

The post How Hormonal Imbalances Block Adequate Sleep appeared first on Little Choices Everyday.

Carbohydrates are one of the body’s primary sources of energy and are vital for good health for everything from everyday tasks to exercise. However, many people don’t understand carbohydrates and are cutting back or doing a low-carb diet. This can be dangerous to your health and can often sabotage weight loss efforts.

If you want to lose weight and keep it off, it is essential you know the difference between the different carbohydrates. There are good/complex/whole carbohydrates and bad/simple/refined carbohydrates.

So what exactly are carbs? “Carbohydrates are a key nutrient group (macronutrient) found in plant foods alongside proteins and fats. Carbs are found in a wide range of healthy and unhealthy food. They are your body’s premium fuel. They nourish your brain. They give you the energy to keep moving. Carbs power you through exercise by delaying the onset of fatigue,” says Dr. Shyamala Vishnumohan(opens in new tab), Doctor of Food and Nutrition Science (Ph.D.), Certified Prenatal Dietitian, and Real Food Advocate

Not all carbs are equal. Some give you energy, while others make you tired. Some help shed weight and others make you bloated.

Good/Complex/Whole Carbohydrates

These carbohydrates are foods are unprocessed and still in their ‘natural’ state – or very close to their natural state. They still contain their nutrition and are high in fiber and starch, which take longer to digest and contain important vitamins, minerals, prebiotics, and antioxidants. They also help regulate appetite and blood sugar, keeping you feeling full for longer.

These carbohydrates fuel your brain, give you energy, aids in digestion, helps you sleep better, prevents weight gain and burns more fat. Consuming these carbohydrates also help prevent cancer and lowers your risk of disease including heart diseases.

Food choices include fresh fruits and vegetables, legumes, nuts, seeds and whole grains.

Bad/Simple/Refined Carbohydrates

These carbohydrates are often highly processed with low nutritional content. These carbohydrates are known to make our blood sugar spike quickly, which then leaves us with a “crash” and more food cravings.

These carbohydrates can leave you feeling fatigued, irritable, constipated, and are even known to cause nutrient deficiencies. They also are linked to diabetes, obesity and other health conditions. 

Foods include white breads, white sugars, white pastas, snack foods, candies, french fries, donuts, juices, and soft drinks, just to name a few.

If you haven’t already noticed, food manufacturers and marketing companies are working hard to target those watching their carb intake and display “Low-Carb” or “Zero-Carb” on their packaging. In processing, the bran and germ of the whole grain are removed, which also removes fiber, vitamins, minerals and antioxidants leaving them with little nutritional value. Sugar, sodium, and preservatives are then often added to enhance flavor and prolong shelf life. As always, check the ingredients for fillers, artificial sweeteners, emulsifiers, and other unhealthful additives that sabotage our health and weight loss efforts.

Be bad/simple carb-free for life!

Many who go on low-carb diets, and then go off their low-carb diet usually gain the weight right back. Our bodies will go into shock if we go without (bad) carbohydrates for a period of time and then reintroduce them. When our bodies are shocked, it almost always results in gains. It’s best to remove all processed foods and stick to healthier choices for life to maintain your weight and a healthy lifestyle.

Looking for other ways to increase your energy levels and lose weight? Check out our amazing Craving Defender – Designed with you in mind!

You may also like this post.

The post Carb Choices for Increased Energy and Weight Loss appeared first on Little Choices Everyday.

This beautiful fruit is loaded with  anti-oxidants and vitamins—especially A, C, E, K and B complex vitamins. Mangos are also high in fiber and contain calcium, potassium and copper. Even though they are low in fat, they contain those all important omega-3 and omega-6 fatty acids which have numerous benefits for improved health.  

Just because mangos are higher in natural sugars than many other fruits, that doesn’t mean you shouldn’t eat mangoes, even if you or your loved one is diabetic. In fact, studies indicate that eating mangoes can help prevent diabetes and help prevent the complications that seem to come with diabetes.

Look at all the reasons to include mangos in your diet:

Mangos contain a relatively unknown substance called mangiferin. While it may not be a common component of mangoes, mangiferin’s benefits are many. This substance is known to have anti-viral activities, which is important for all-around health especially during cold and flu season.

Mangiferin has been shown to have beneficial effects on gastrointestinal health, Type 2 diabetes and cardiovascular health, and may have anticancer properties. It’s also known to have anti-inflammatory benefits which will help with weight loss.

What’s more, acccording to research, phytochemicals in mangoes have been proven to suppress fat-producing cells, indicating that mangoes can be good for reducing weight.

Mangiferin is also known to help control and even lower blood sugar levels as well as help stabilize and support blood vessels. Mangiferin may very well work via the same types of cell receptors that the diabetic medication glitazones do. This is really important for those with diabetes. (learn more)

Recent research has indicated that mangiferin may also affect certain enzymes that can positively influence the metabolism of blood sugars and to protect against fatty deposits in the liver. Did you know that our liver has over 500 functions in our bodies? Including clean toxins out of our bodies. When we don’t take care of our liver, it won’t work at the capacity God created it to do. Our liver is the body’s main fat-burning organ so we need to keep it clean if we want to be healthy and maintain a healthy weight.

It’s no wonder, mangoes are a healthy fruit choice! Serve them diced or juice them or add to a smoothie. You may also want to mix them into fruit salads, chia puddings or make a fruit bar.

The post Sweet Mangos for Detoxing & Weight Loss appeared first on Little Choices Everyday.

The avocado is considered the world’s healthiest fruit, because of its nutrient contents (nearly 20!) such as vitamin K, dietary fiber, potassium, folic acid, vitamin B6, vitamin C, copper, and reasonable calories in it. It’s an excellent source of fiber as 1 avocado has about 15 grams of fiber!

Avocados can help you meet the AHA dietary guidelines because they have both monosaturated and polyunsaturated fat and contain potassium. They are a great addition into your diet if you are trying to lose some weight. I suggest 1/2 of an avocado daily. Eat fat, lose fat!

Avocado Dressing

1 can coconut milk (for less creamy mix use 1/2 milk, 1/2 water)
1 Tbsp. MCT oil
3 avocados, ripe, pitted and removed from shell
2 Tbsp. lime juice
1/2 c. cilantro, chopped fine
3 garlic cloves, minced
1/8 tsp. ground pepper
Add 1/2 tsp. LCM Three Amigos Seasoning for an extra zip!

Add a dash of cayenne pepper for an extra zip. Blend until creamy.

The post P3 Creamy & Healthy Avocado Salad Dressing appeared first on Little Choices Everyday.

Did you know that you must eat fat, to lose fat? Of course, it must be the right type of fat! Fats like avocados, butter, coconuts, meats, fish, nuts, seeds and olives are not only delicious, they provide essential benefits to help your body function properly, improve your vital immune system, aid in heart disease, reduces inflammation, and helps balance your hormones.

Without adequate amounts of dietary fat, you can become deficient in many important vitamins and minerals as they are not absorbed into our system. And we need the fat in order to utilize the protein. Without fats, the important nutrients in your other foods will not be absorbed and will be lost. It’s why I am not a fan of low fat diets.

Avocados are full of heart-healthy, monounsaturated fat and one of my favorite healthy fats for weight loss.

They are high in fiber and very low in carbs – two attributes that promote weight loss as well. 

Avocados contain over 20 vitamins including vitamin E which is something we need in order to keep burning fat all day long.

When you combine other fat burning foods with avocado, you can improve your nutrient absorption up to 400%!

Two tablespoons of avocado has just 50 calories and 4.5 grams of fat, 4 grams of which are unsaturated.

But it’s not just for weight loss. When it comes to boosting nutrition and preventing diseases, avocados pack a good punch. The anti-inflammatory properties in avocados have been known to decrease the risk of cancers and improve health conditions! But wait, there’s more… 

Avocados …

For the skin:
The nutrients – the healthy monounsaturated fats found in avocados contribute to healthy skin. These nutrients moisturize your skin and smooth out wrinkles. They also protect you when you are in the sun—a natural sunscreen!

  For the heart:
Avocados are high in potassium—and essential nutrient. Potassium is known to lower blood pressure and reduce the risk of heart disease, stroke, and kidney failure. 

For the joints:
Avocados contain high-levels of phytosterols, antioxidants, and omega-3 fatty acids, which have an anti-inflammatory effect and may reduce arthritis-related pain.

For the eyes: 
Avocados are an excellent source of the phytonutrients lutein and zeaxanthin. These phytonutrients may reduce the risk of developing age-related cataracts and macular degeneration.

For the gut:
Avocados contain high-levels of fiber which can improve regularity and overall gastrointestinal health.

So go ahead! Eat it right from the skin or mix it up! The possibilities are endless!

• Spread some on your bagel then top with a fried egg
• Slice some and toss on your salad
• Make a Creamy Avocado salad dressing
• Make Holy Heathy Guacamole 
• Avocado makes for a great substitute for mayonnaise
• Slice it up and add to a turkey sandwich
• Mixed in with tuna for a salad or sandwich
• Mix in your favorite Chile or Black Bean Soup
• Make a salsa – chopped avocado, black beans, corn and chopped onion 

If you don’t eat the whole fruit, you can store it for later. To keep fresh longer, slice it and leave the seed in half of it. Use what you need then place the pieces back together and wrap tightly in saran wrap. 

The post Avocados: A Weight Loss Favorite Healthy Fat  appeared first on Little Choices Everyday.