Advertising
Advertising

Understand The Benefits Of Avocados And You Will Never Blame Millennials Again

Understand The Benefits Of Avocados And You Will Never Blame Millennials Again

You might have heard about the millionaire who claimed that millennials can’t afford houses because they buy avocado toast.

That’s not quite the reason why millennials have trouble purchasing homes. But it also unfairly maligns the avocado, which is experiencing unprecedented popularity for good reason. Avocados are a high-fat fruit as well as a superfood with an amazing nutritional profile. Any well-balanced diet will include this nutrient-dense food in some capacity. Read ahead about the benefits of the avocado and you’ll never blame millennials again!

How Healthy is Avocado?

The avocado, also know as the Persea americana, is native to the western hemisphere. If you haven’t cooked with avocados yet, if you like Mexican or Southwestern food you’ve probably tried it in guacamole (one of the simplest and tastiest ways to have this awesome, versatile, and nutrient-dense food).

Advertising

Avocados are high in monosaturated fat, which can help lower LDL cholesterol levels. They also contain nearly 20 vitamins and minerals in each serving, including potassium, lutein, folate, and vitamins B, C, and E. In addition, avocados pack quite a lot of fiber, with 13 grams in the average avocado.

They’re also low in sugar. But one thing you should keep in mind is that it’s relatively high in calories. One-fifth of an avocado will contain about 50 calories – so if you have a whole avocado, that will set you back 250 calories. For a fruit or vegetable, that’s a lot. But keep in mind that an avocado is extremely filling and nutritious, so it’s worth making space for avocados instead of eating lots of low-nutrition and high-calorie foods.

Because of its high number of nutrients, the avocado offers a wide range of health benefits. Vitamins B, C, and E are necessary for a healthy active life. Potassium helps to regulate blood pressure (when consumed with sodium), lutein is good for eyesight, and folate is super-important to consume during pregnancy and for normal cell repair.

Advertising

Fiber obviously helps you stay regular, but high-fiber foods also have the added benefit of helping you stay fuller for longer. If you’re interested in losing weight, it’s probably worth finding ways to work avocados into your regular diet.

Finally, avocados have the ability to increase your absorption of certain nutrients, like carotenoids. Studies have shown that carotenoids, which are an orange or red pigment, can help protect against cell damage and diseases associated with cell damage including cancer and Parkinson’s disease. While avocados do contain some carotenoids, their real strength is helping you absorb carotenoids from other sources like sweet potatoes, leafy greens, and carrots.

How to Prepare and Eat Avocados?

So, as I mentioned above, avocados have a whole host of health benefits as well as the ability to help you lose weight (if that’s your goal!). But if you haven’t really cooked a lot or eaten a lot of avocados yet, you might be a bit hesitant to get started. Thankfully, the creamy texture and flavor is unparalleled and totally worth it!

Advertising

Avocados can take 4-5 days to ripen after you’ve purchased them from your local grocery store. Store them on the countertop if your aim is to ripen them…and if you want to ripen even faster than normal, you can stick your avocados in a paper bag. (Add in a banana or apple for faster ripening.)

Once the skin is dark purple or black, and it yields to gentle pressure, your avocado is ripe. Wash the avocado’s outside before cutting off the skin with a sharp knife. The avocado has a hard, woody, inedible core in the middle, so make sure to cut carefully.

Avocados are super popular (as you know) so go wild searching for recipes! Here are a few of my personal favorite ways to eat avocados:

Advertising

  1. Simple and delicious Avocado Toast.
  2. Guacamole to dip your tortilla chips in.
  3. In a salad! Here’s an example of a fabulous salad with avocado.
  4. As a topping for tortilla soup.
  5. All by itself!

Avocados are healthy, delicious, and easy to prepare. Add them to your diet to help you get nutrients you might be missing, as well as to lose weight if that’s what your goal is!

More by this author

Jolie Choi

Having experienced her own extreme transformation process, Jolie strongly believes that staying healthy takes determined and consistent action.

11 Health Benefits of Cucumber Water (+3 Refreshing Drink Recipes) Put Down Your Pizza and Find Your Healthy Diet Challenge Buddy By Using “Foodstand” Ditch Your Banana and Kale! Use “The Blender Girl” To Find Your Fun and Tasty Smoothie Recipes If You Exercise but Sit a Lot, You’re Still Unhealthy Walk While You Work, You’ll Be 10X Healthier

Trending in Physical Strength

1 7 Digestive Supplements for Enhanced Digestion 2 13 Best Energy Boosting Foods to Help You Stay Sharp All Day 3 How to Get Through a Weight Loss Plateau (Step-By-Step Guide) 4 10 Best HIIT Workout Exercises to Burn Calories Fast 5 17 Healthy Late Night Snacks for When Midnight Cravings Hit

Read Next

Advertising
Advertising
Advertising

Last Updated on September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

Advertising

  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

Advertising

Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

Advertising

As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

Advertising

9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

Read Next