September 2024, Vol. 1

News to Chew On

Happy September! Kids are in school and football is back on, which must mean fall is not too far behind. In the meantime, warm temps are still hanging around and tailgating is heating up.

One of my favorite tailgating foods? Really good guacamole. Avocados? Yum. Cilantro and peppers? Good. Lime? Heck, yeah. Yet, many of my clients have mentioned to me that they thought avocados were unhealthy. So, I thought we should bust that myth. And talk about why you SHOULD enjoy avocados and how they can help lower cholesterol.

Avocados, yes please!

Many people think an avocado is a vegetable, but this green delicacy is a fruit, specifically a berry. In fact, the avocado is a member of the same plant family as the cinnamon tree.

Also known as an alligator pear or fruit butter, this warm weather fruit is loaded with a variety of beneficial nutrients and antioxidants. Avocados provide heart-healthy fats, dietary fiber, minerals like magnesium and potassium, as well as a myriad of vitamins, like B vitamins and vitamins C, E and K.

Half an avocado contains about 160 calories, 14 grams of fat (mostly monounsaturated), nearly 7 grams of fiber and less than 1 gram of sugar. Between the fiber and fat, avocados help keep blood sugar levels in check, reduce chronic inflammation and improve cholesterol. Additionally, the nutrients in avocados also help increase absorption of fat-soluble vitamins (like vitamins D and K), support immune health and promote healthy skin and eyes.

Sure, avocados make for a delicious tailgating snack in the form of guacamole. But, there are so many ways to enjoy this delicious and creamy fruit.

• Use in chocolate mousse or ice cream for added creaminess
• Cube and freeze to add to smoothies
• Smash and mix with yogurt as a mayo replacement in egg, tuna, salmon or chicken salads
• Chop and pair with fruit as a salsa topping on chicken or salmon
• Blend with olive oil, lime juice, garlic and yogurt for dressing
• Add to the top of salads, soups, tacos, burritos, burgers or sandwiches
• Mash and spread on toast with hard boiled eggs or radishes

No matter how you slice (or mash) them, avocados are nutrient-rich. Want to try avocados in your snack or dessert? Check out the recipes below!

5 Ways to Lower Cholesterol

September is National Cholesterol Education Month, which means it’s a good time to shine the spotlight on the importance of keeping your cholesterol in check.

Sure, you know your numbers (or maybe you don’t) and that you’re supposed to keep those numbers low (but maybe you aren’t). And many people don't really think much about cholesterol until their numbers are too high.

Whether you're trying to lower cholesterol or keep it where it is, there are some diet and lifestyle habits that can make a big impact on your heart health.

Here are four tweaks you can start making today...

1. Focus on fiber. Most Americans don't even come close to the 25 grams of fiber each day (and that's the minimum!). To increase your fiber intake, try to enjoy a variety of variety of fiber-rich foods every day. Pairing your oatmeal with berries at breakfast, noshing on nuts or seeds as a snack, adding avocado or beans to your lunch salad and making sure there are some good veggies at dinner will get you over your fiber minimum easily.
2. Flavor with healthy fats. Monounsaturated fats, found in avocados, nuts, seeds and olive oil, help increase HDL (or "good") cholesterol. Omega-3s in fatty fish (think salmon, mackerel, sardines, tuna, trout and halibut) help lower triglycerides. Try adding flaxseeds or chia seeds to smoothies or oatmeal, eat fatty fish at least two times a week, cook with olive oil and snack on nuts, seeds or avocados.
3. Reduce added sugars. The average American is estimated to consume about 22 teaspoons a day (yes, one day!). Excess sugar intake can wreak havoc on cholesterol levels in several ways, such as causing your liver to produce more LDL (or 'bad") cholesterol and increasing triglyceride levels. Cut back on the obvious culprits (like baked goods and sodas), as well as watch hidden sugars in yogurts, dressings, bars, cereals and other packaged foods. Try berries and a little dark chocolate (or avocado brownies!) for dessert instead.
4. Move more. A daily dose of moderate physical activity can help to increase HDL levels and control cholesterol. Regular exercise also helps to keep blood sugar levels stable and manage weight, both of which may benefit cholesterol levels. Don't have time to exercise every day? Try to incorporate movement throughout your day, such as taking the stairs, dancing with your kids or walking your dog for 10 minutes.
5. Stress less (or just manage it better). Stress itself isn't a bad thing. But when it lingers or happens frequently, it can impact cholesterol levels. When stress is taking control, it's crucial to find ways to relax. Practices like yoga or meditation can be simple and effective ways to boost deep breathing and reduce stress. Even just taking a walk in nature can help lower cortisol levels and kick that stress to the curb.

Want to learn more about cholesterol or other ways to help keep it in check? Check out my blog post here.

Favorite Recipes I'm Loving Right Now

​Avocado Brownies​

​Stuffed Avocado with Sumac-Spiced Black Beans​

If you love what you see here, please share! And, as always, please don't hesitate to reach out with questions or to learn more about our programs.

Wishing you a healthy and nourishing September.

-Rima

About Smart Mouth Nutrition​

I work with busy adults who are suffering from gut issues, fatigue, low mood, poor sleep, brain fog and are unable to lose weight. Forget fad diets, over-exercising and deprivation. I use a functional, integrative and client-centered approach to guide you in your personal wellness journey. We work together to get to the root cause. My philosophy is that small, SMART steps result in big, impactful changes for a healthy life, now and for the long term.

Want to learn more our highly personalized 3-month Metabolic Reset program or have questions? Visit www.smartmouthnutrition.com or email rima@smartmouthnutrition.com today.