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Want A Quick Yet Healthy Breakfast? Avocado Toast Is Your New Breakfast Idea

Want A Quick Yet Healthy Breakfast? Avocado Toast Is Your New Breakfast Idea

The culinary versatile creamy avocados are fruits in the spotlight for today’s dietitian and in high demand for consumers for amazing health benefits.

Avocados are one of trendiest nutrition choices and used in various recipes like sandwich spreads and salad toppings. It is a good substitute for butter in baked products, and the most trendiest use is Avocado toast.

Brief History on Avocado Botany : (Persea americana) originated in the South Central of Mexico about 10000 years ago. Avocado trees are the flowering plant like bay laurel, cinnamon and camphor. The avocado is a large berry that has a single seed. The cultivation of avocados initiated around 5000BC. The European discovery of avocados initially started in the 16th century by Spanish explorers. Avocados spread in popularity and an abundance of new varieties were discovered.

Health Benefits of Avocado that Makes it a Superfood

Dense in nutrients, avocados have almost twenty minerals and vitamins.

    Avocados are awesome, loaded with many nutrients that are lacking in modern day menus.

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    They are effective for weight loss, keep the heart healthy and taste incredible as well. It is a an unquestionable beneficial and zesty addition to meal plans.

    10 Avocado Toast Ideas for Scrumptious Delights

    Avocado toast are divine, quick and easy breakfasts. The old faithful, classic standby is never disappointing. For many, the avocado toast is no new concept. The all purpose avocado toast has been breakfasts but also be served as lunch and snacks

    They are real life changing, life saving “bites of reason’ for all seasons of appetites and cravings.

    1. Roasted Tomatoes and Avocado on Toast

      Avocado topped with salad leaves on wholewheat toast are a great combination. An avocado spread with a sprinkle of cayenne pepper and lemon juice spread over toasted bread.

      2. Miso-Tahini Avocado Toast with Black Sesame Gomasio

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        A generous spread of miso-tahini on each slice of toast topped slices of avocado and a sprinkle of sesame gomasio,chopped dill and sliced scallions.

        3. Mexican Grilled Corn Avocado Toast

          Mashed avocado on toast with a topping of buttery grilled corn, charred with crumbles of fresh cheese in a flavor of herbs and spices and sprinkled with lime and salt.

          4. Avocado Toast with Cilantro Lime Cashew Cream

            Toasted healthy gluten free bread with avocado slices, a sea salt pinch in a squeeze of lime and crushed flakes of red pepper. Magnify the flavor with a cashew cream mixture of lime and cilantro

            5. Dukkah and Avocado Toast

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              Dukkah?[1] A middle east unique spice blend of coriander, nuts and sesame seeds in a toasted mixture of nuts and seeds. The nuts that can be used include cashews, almonds, pecans, pistachios, pine nuts or hazelnuts, etc. Sesame seeds, coriander seeds and cumin seeds with salt and pepper. Delicious topping on avocado slices laid on toast.

              6. Garlic Bread Avocado Toast

                Mince garlic in an olive oil and sea salt, spread over the toast with avocado. Crunchy, garlic and creamy avocado on toast is a perfect taste combination.

                7. Avocado Pesto Toast

                  Avocado in a tasty pesto dressing with micro greens and pepper over top is a great serving of avocado toast in low sodium.

                  8. Avocado Toast with Chile Flakes and Crushed Pistachios

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                    The rich creamy, fatty avocado breakfast will satisfy you until lunch time and chile pepper flakes add an interesting twist with crunchy sweet pistachios.

                    9. Avocado Toast with Pico de Gallo

                      Spread avocado on toast and top up with Mexican cuisine mix of Pico de Gallo spread (tomato, cilantro, onion, fresh jalapeno, serranos or habaneros, salt and lime juice).

                      10. Autumn Avocado Toast

                        Mash avocado in a bowl with a salt and pepper mixture. Spread over toast and layer the slices with cheeses slices over the avocado. Add some cinnamon coated walnuts and drizzle generously with sweet honey.

                        Reference

                        More by this author

                        Nena Tenacity

                        Screenwriter ∕ Filmmaker

                        Here Are 30+ Easy High Fibre Breakfast Ideas You Can Try At Home How To Fight Inflammation? Ginger And Other Foods That Can Cure Inflammation! A Wholesome Diet Is What You Need to Gain Happiness: 30 Natural Low-Carb Foods 10 Best Healthy Snacks That Even Gym People Eat When They’re Hungry! Want A Quick Yet Healthy Breakfast? Avocado Toast Is Your New Breakfast Idea

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                        1 The Ultimate Guide to Help You Sleep Through the Night Tonight 2 Why Am I Exhausted? The Real Causes and How to Fix It Forever 3 How to Manage Stress (A Step-by-Step Guide to Turn Stress Into Success) 4 How to Stop Feeling Tired All the Time (And the Real Causes Explained) 5 Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It

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                        Last Updated on October 16, 2018

                        The Ultimate Guide to Help You Sleep Through the Night Tonight

                        The Ultimate Guide to Help You Sleep Through the Night Tonight

                        It’s well past midnight and you’ve got to get up in less than six hours. You toss and turn all night. Before you know it, another hour passes by and you start panicking.

                        If I don’t get to sleep in the next 30 minutes, I’m going to be exhausted tomorrow!”

                        One thing is for sure, you’re not alone. Over 70M+ Americans have stated that they don’t get the proper sleep they need at night.[1] So what could possibly be causing this insomnia epidemic?

                        Throughout my entrepreneurial journey of building my language learning company, I have experimented and researched dozens of best sleep practices. Some have flopped but a few have dramatically improved the quality of my life and work.

                        In this article, I’ll look into the reason why you’re sleep deprived and how to sleep through the night tonight.

                        Why you can’t sleep through the night

                        The first step to improving anything is getting to the bottom of the root problem. Different studies have shown the reasons why most people cannot sleep well at night.[2] Here are the main ones that the average person faces:

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                        Stress

                        If you’ve ever stayed up at night worrying about something, know that it’s a major sleep inhibitor. When you’re feeling stress, your mind and body becomes more activated, making it incredibly difficult to fall asleep. Even when you do manage to sleep, it won’t be deep enough to help you feel rested the next day.

                        Exposure to blue light before sleep time

                        We’re exposed to harmful blue light on a daily basis through the use of our digital screens. If you’ve never heard of blue light, it’s part of the visible light spectrum that suppresses melatonin, our sleep hormones. Other harmful effects include digital eye strains and macular cellular damage.

                        While daytime exposure to blue light is not very harmful, night time exposure tricks our brain into thinking it’s daytime. By keeping your brain alert and suppressing melatonin, your mind is unable to shut down and relax before bedtime.

                        Eating close to bedtime

                        Eating too late can actually be an issue for many people, especially those who are older than 40. The reason is, eating before laying down increases the chances of Gastroesophageal reflux disease (GERD), in which stomach acid backflows into the esophagus.

                        Another reason not to eat too late is sleep quality. Even if you manage to sleep right after eating, it’s likely that you’ll wake up tired. Instead of letting your body rest during sleep, it has to digest the food that was entered before bedtime.

                        Rule of thumb: eat 3-4 hours before bedtime.

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                        Medical conditions

                        In some cases, it could be medical conditions that cause your sleep problems. If you can’t relate yourself to the above reasons or any of these common sleep problem causes, you should visit the doctor.

                        The vicious sleep cycle

                        The biggest danger to repeating the bad habits mentioned above is the negative cycle that it can take you through. A bad night’s sleep can affect not only your energy but your willpower and decision making skills.

                        Here’s an example of a bad sleep pattern:

                        You get a bad night’s sleep
                        –> You feel tired and stressful throughout the day.
                        –> You compensate it with unhealthy habits (for example junk food, skipping exercises, watching Netflix etc.)
                        –> You can’t sleep well (again) the next night.

                          You can imagine what could happen if this cycle repeats over a longer period of time.

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                          How to sleep better (throughout the night)

                          To help you break the vicious cycle and stop waking up in the middle of the night, I’ll explain to you a list of actionable steps to solve your trouble staying asleep.

                          1. Take control over the last 90 minutes of your night

                          What you do (or don’t do) before bedtime have significant impact on the quality of your sleep. Many times, it can be the difference between staying up until 4am and sleeping like a baby.

                          Here are a few suggestions:

                          • Go from light to dark – Darkness stimulates production of the sleep hormone melatonin. Turn off unused light around the house, and think about investing into warm light that you can use in the bedroom before bedtime.
                          • Avoid screens (or wear blue light blocking glasses) – Keep the bedroom a technology-free zone as the light from electronic devices can disturb your sleep. If you need to work, wear blue light blocking glasses (also known as computer glasses) throughout or before you sleep to prevent sleep disruption.
                          • Find an activity that helps you to wind down  This could be anything that calms you down, and reduces thinking (especially unnecessary stress). Fir example, listening to soothing/good feel music, taking a hot bath, reading or meditating.
                          • Keep any electronics you have on the other side of the room or outside the room – One of the most harmful things that can disrupt your sleep is the notifications you get from your smartphones. The simplest way to avoid this is to keep it away from you.
                          • Create a bedtime routine – A night routine is a couple of things you do prior to going to bed. By doing these things every night, you’ll have a more restful and high-quality sleep. Learn how to pick up a night routine here: The Ultimate Night Routine Guide to Sleep Better and Wake Up Productive

                          2. Eat the right nutrients (and avoid the wrong ones)

                          What you eat (not just when we eat) plays a critical role in your sleep quality. If you’re ever in doubt of what to eat to improve your sleep, take the following into consideration:

                          • Kiwi – This green fruit may be the ultimate pre-bed snack. When volunteers ate two kiwis an hour before hitting the hay, they slept almost a full extra hour. Kiwis are full of vitamins C and E, serotonin and folate—all of which may help you snooze.
                          • Soy foods – Foods made with soy such as tofu, miso and edamame, are rich in isoflavones. These compounds increase the production of serotonin, a brain chemical that influences the body’s sleep-wake cycle.
                          • Fiber-rich foods – Eating more fiber could be key for better sleep. Eating fiber was associated with more restorative slow-wave sleep—the more you eat, the better you sleep—per a study published in the Journal of Clinical Sleep Medicine. Fiber prevents blood sugar surges that may lower melatonin. Get a fiber boost from beans, artichokes, bran cereal and quinoa.
                          • Salmon – Most fish, especially salmon, halibut and tuna boost vitamin B6, which is needed to make melatonin— a sleep-inducing hormone triggered by darkness.

                          3. Adjust your sleep temperature

                          Once you’ve gone through the first 2 recommendations, the last step to experiment with is temperature. According to Sleep.org, the ideal temperature for sleep is 60-67 Farenheit. This may be cooler than what most people are used to, but keep in mind that our body temperature changes once we fall asleep.

                          Rule of thumb: sleeping in cooler temperature is better for sleep quality than warmer temperature.

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                          Find out how to maintain the optimal temperature to sleep better here: How to Sleep Faster with the Best Temperature

                          Sleep better form now on

                          Congrats on making it to the end of this guide on sleep. If you’re serious about taking the necessary steps in improving your sleep, remember to take it one step at a time.

                          I recommend trying just one of the steps mentioned such as taking a hot bath, blocking out blue light at night, or sleeping in cooler temperature. From there, see how it impacts your sleep quality and you can keep doing what works, and throw away what doesn’t.

                          As long as you follow these steps cautiously and diligently, I know you’ll see improved results in your sleep!

                          Featured photo credit: pixabay via pixabay.com

                          Reference

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