5 Things to Remember when Starting a Keto Lifestyle

The road to shedding weight is a tough one, no argument there. But it doesn’t have to be that way.  When you combine amazing high quality gut health supplements with a keto style of eating, it is much easier to shed weight and also see a host of other issues improve for the long term.

Our body is thrown into another state called ketosis- the process of using fat for fuel instead of starches- when we change the way we eat, especially when we reduce the intake of a particular nutrient, like carbohydrates. This is why you need to be very much acquainted with the proper way to transition to a keto lifestyle so that you avoid some of the pitfalls.

Before embarking on any low carb/keto lifestyle, here are five considerations to take into consideration.

  • Use of Supplements: Good gut health supplements are a must for every human on the planet. Why?  Soil depletion, lack of nutrients in food due to farming and growing styles, toxins in the environment, prescription meds we take, and more.   Supplements are needed to boost your nutrient levels and avoid damage to the body and to keep the gut balanced and healthy so that it can absorb all of the nutrients possible. Bare minimum should be a quality methylated multi-vitamin, a probiotic with enzymes and anti-fungals that is NOT refrigerated, magnesium, and a prebiotic.  I suggest the line of plant-based gut health supplements from Plexus for best quality and sourcing.  Please be cautious of not so natural ingredients in your supplements.
  • Water intake: Low carb/keto lifestyles are effective because they kick in the fat burning process known as “dietary ketosis” which is a great natural appetite suppressant. When ketones are produced by the body in large amounts, the body needs more water. Lots of water is also important for flushing out the toxins that you are detoxing from using your gut health supplements.mineral-water-lime-ice-mint-158821.jpeg Feel free to add lemon and lime and anything non-caloric or sugary to your water to enhance flavor.  I love mint leaves in mine or mint extract on the go.
  • Constipation: You need to be aware that low carb lifestyles are associated with constipation. This is due to the imbalance in the gut as well as change you will experience when you start eating less carbs. This is why it is critical to be consistent on your magnesium and to add flax seed and good fats to the diet in larger amounts than before. Indulge in high fiber vegetables daily!  We do not eat enough plants in America so fill your plate with green veggies and other non-starchy veggies.  As you add fats and veggies and stay faithful on supplements, this issue should resolve itself.
  • Long-Term Lifestyle Change: When you begin a keto lifestyle, you will notice that you will lose a lot of water weight at first. This is because our high carb and processed food diet that is also high in sugar causes major inflammation and water retention. At some point this weight loss may plateau, or slow down. However, it is critical to not quit because you feel the lifestyle is no longer working. This is the worst thing you can do, because gut health and keto is a lifestyle for long term health as opposed to a quick fix. Stay faithful on your supplements and faithful on your eating plan and things will move!  Be sure to exercise as much as possible.
  • Detox: Low carb/keto lifestyles can be very discomforting, especially during the first 2 weeks. You may experience low energy levels, grumpiness, and a nerve wracking lethargic feeling. It will seem like your body doesn’t function as it used to when you were still allowed to eat pastries and pasta. This is normal, and in the Ketogenic world this is referred to as keto flu. This typically passes in about two weeks as your body adapts to the healthy new balance in your gut and moves into ketosis where the body begins to burn fat for fuel. pexels-photo-941540.jpegTo make detox less harsh, stay VERY faithful on supplements and you may need some extra probiotics. Add a little bit more caffeine- NATURAL like in coffee and tea NOT synthetic as in energy drinks and shots.  Synthetic caffeine is extremely unhealthy.

To sum it all up, always remember that keto lifestyles are easy to embark on if you have your plan right and have done your research. Avoid all starchy foods such as potatoes, rice, pasta, bread, flour and sugar. Also ditch the cereals! Stay away from the soda; purge your fridge of them if you still have any, before embarking on your low carb/keto journey.

Be careful not to fall for quick fix scams like fake exogenous ketones, powders that promise to put you into ketosis, diet pills or patches, or supplements with synthetic caffeine.  These are not only a waste of money, but often extremely unsafe and with dangerous ingredients like bitter orange, synephrine, and more.  Getting into ketosis is done naturally through your diet, a healthy gut, or with a healthy gut and the use of MCT oil or coconut oil.

It’s a great idea to plan meals ahead of time and find support from friends.  It may also be a good idea to consult with a nutritionist. My nutrition clients use the best gut health regimen out there and we have a wonderful online support group.  Remember that long term health changes require a real desire to change your life and health, and there are no quick fixes out there.

In Health!

XOXO

Erin

 

Healthy Super Bowl Food!

When most people think of football food, they think of hot dogs and burgers and nachos and chips and cheese sauce.  Not the healthiest right?

THINK AGAIN!  I am here to tell you that you CAN serve a healthy menu for the big game.  Ben makes some delicious buffalo chicken bites that my kids literally used to fight over!  Healthy can be yummy.  Trust me!

We use these recipes quite often now and our friends love them!  The key is to try and make your menu consist of real whole food!

Here are a few favorites!

Chef Ben’s boneless buffalo chicken bites

5 boneless/skinless chicken breasts cut into bite-sized pieces,Almond Flour, Frank’s Hot Sauce, salt, and pepper.

Preheat oven to 375 degrees

Place chicken in large bowl.  Salt and pepper to taste. Pour in the Frank’s and use enough to coat the chicken and toss until all pieces are well-coated.  Pour some almond flour onto a plate.  Spray a cookie sheet with cooking spray.  Roll each piece of coated chicken in the almond flour and place on the cookie sheet.  Bake in oven for approx. 25 minutes or until chicken is done and outside coating is crisp and crunchy and browned.     We serve this with ranch dressing.  Remember NOT low fat or fat free!  Use regular and a brand with 2 grams of carbs or less per serving.  Anything fat free or low fat on the dressing aisle will have double the sugar.

HUMMUS PLATTER

Another great snack is hummus.  We make hummus not so healthy by using starchy breads and crackers and pita chips ad dippers.  We LOVE to do a hummus platter with different mix-ins! crudite-platter-4

For mix-ins we will do crumbled feta, Greek olives, pesto, roasted red peppers.  People can add what.

Then for dippers I love to make a colorful plate with red, green, orange, and yellow bell pepper strips along with carrots, celery, broccoli and cauliflower.  This makes a snack that is packed with nutrients and also low in carbs and sugar.

CHIPS AND SALSA- LOW CARB CHIPS THAT IS!

Salsa is great for you!  Especially the fresh chunky kind you make at home or buy refrigerated from the deli.  Not the super processed in a jar on the chip aisle.   recently did a Facebook LIVE showing how to make low carb tortillas chips using Joseph’s Lavash!  Check this out here! These are SO EASY to make!  The entire sheet of lavash has 8 net carbs and 8 grams of fiber.  DELISH!  These go well with your hummus bar also!

DELI TRAY

So easy!  Buy a block of cheddar, Colby jack and pepper jack cheese.  Then buy a pack of two or three of your favorite cold cuts.  Slice the cheese and roll up the slices of meat and arrange on a tray in any way you like.  When I do it I just throw on the tray, while Chef Ben wants to arrange it nice and cute.  You can use this to make lettuce wraps or use low carb chips with this.  SO MANY OPTIONS!  add pickles and olives to the center and pieces of lettuce to make wraps.

SUPER FAST ALFREDO MEATBALLS

Quick and easy.  This is GRREAT for those who are busy and on a time crunch.  Yes this is a little processed.  Remember it is progress and not perfection we are looking for each day. Buy a bag of frozen meatballs.  Buy three jars of a good low carb Alfredo sauce like Bertolli classic alfredo.  Put it in the crock pot and warm up!  That is IT!  EASY and Low carb.

DEVILED EGGS

It is pretty hard to make these NOT low carb.  Use your favorite recipe and as long as your pickles are not sweet, you are good to go!

FAUX TRAIL MIX

I invented this little beauty as a popcorn alternative for our movie dates.  Trail mix is so high in carbs and sugar!  This is a great and healthy alternative! Check out the recipe here!    

LAZY CREAM CHEESE STUFFED SWEET PEPPERS

This is another favorite of mine.  It is the fast easy version of a recipe Ben created a while back.  Click this link for the recipe and photos!

These are just a few of our favorites!  Happy eating and I hope your team wins!  I am only in it for the awesome commercials!

XOXO

Erin

 

Faux Trail Mix

We all have at one time or another in life eaten trail mix and thought we were being healthy right?  Big mistake unless you are on a ten mile hike. Trail mix is loaded with calories and carbs and sugar. trial mix fruit is pure concentrated sugar and so is the chocolate many mix’s use.  We have all seen this meme right?  It is so true!!!  This is just not good for us unless we are competing in an endurance event.  So I have come up with a faux trail mix that I use as a popcorn alternative when we go to the movies.  It is also a great sweet treat to add to a party menu.  It is very easy to make and takes just a few minutes!  Check it out!

 

First off go out and buy any 2-3 flavors of Atkins bars.  Choose the ones with 4 net carbs per bar or less.  I used these last time.  27653339_10155220849870983_512512883_oTo make a large batch I use 8 bars.  SO two from each box.  There is no right or wring set amount.  Just use what you want! The only other thing you need is a can of mixed nuts.  Preferably the deluxe kind with no peanuts.

 

 

 

 

Unwrap the bars and cut them up.  I slice once lengthwise down the center, and then cut each half into 6-8 bite sized pieces.  Then I just throw them into a bowl, pour mixed nuts in and mix it up.  BOOM!  That is it!  This is a great sweet and salty treat that is low in carbs and sugar and high on nutrients.

 

So easy and fast!

Enjoy!

XOXO

Erin

Low Carb Crab Cakes

Tonight for our first ever Tuesday night Facebook cooking LIVE, Ben and I did his famous Low Carb crab cakes.  These are so yummy!  Here is the ingredient list!

12oz crabmeat
2 tbsp finely diced red bell pepper27329563_10155196578620983_977898533_o                            2 tbsp finely diced green bell pepper
1 tbsp finely chopped parsley
1 tbsp minced onion
4 tbsp almond flour
2 eggs
1 1/2 tsp Tony Chachere’s creole seasoning

6-8 tbsp olive oil for the pan

 

 

 

 

Start by by making sure your crabmeat is extremely well drained.  If there is too much liquid, they will not bind well.  Fresh crabmeat is best over canned, because of the additives in the canned variety, but if that is all you have access to, it is fine as a last resort!

Preheat a pan with 3 tbsp of drizzled olive oil to a medium heat.  We set ours on about 6.

Crack two eggs into a bowl and beat well.

Add the peppers, cajun seasoning, minced onion, and parsley and combine well with the eggs.

Then add the crabmeat and mix well. Lastly, mix in the almond flour a little at a time until it is all combined well.

Carefully form silver dollar pancake sized cakes and place them gently in the heated pan.  Cook about 3 minutes on the first side until golden and then flip and cook for another 2-3 minutes.  Place on paper towels to drain for a few seconds before serving.

THAT IS IT!  DELISH!

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Enjoy! To watch us cook these crab-cakes live, just click here!

In Health!

XOXO

Erin and Ben

7 Low Carb Fiber Sources

Ah fiber, we hear so much chatter about it on a daily basis, yet many of us fail to get enough in our diets.  One of the FIRST things I tell my nutrition clients in their quest to be healthier is to eat more fiber. Especially since the main source is PLANTS!  We all need to add more plants to our diets.

Unfortunately, a lot of us have not been informed about what fiber does, or why you should be getting more. Is this you? NO worries!  I am going to change that today!

A Few Benefits of Adding More Fiber To Your Diet

  • Helps Control Cholesterol Levels – fiber comes in two types, soluble and insoluble fiber. Soluble fiber is able to bind to bile acids, which are then excreted. When bile acid levels are lowered, cholesterol is used up to replace the diminished supply of this essential digestive substance. This is a wonderful benefit for those who struggle with high bad cholesterol levels.  Many are able to come off the not-so-good-for-you cholesterol meds when they make dietary changes and add good gut health supplements to their daily regimen.
  • Helps Control Blood Sugar Levels – a diet high in fiber slows down the rate at which sugar enters the blood stream. The result is a more sustained entry of glucose into the body, along with accompanying insulin regulation. Getting more fiber is extremely important for my friends with diabetes or who have had any type of weight loss surgery.
  • Helps Maintain Regularity – if you experience occasional constipation, (hello bariatric friends) you are most likely deficient in fiber intake as well as unbalanced in the gut. Fiber is able to retain water, making stool easier to pass. Fiber helps to move the waste and ick and bacteria killed off by things like Pro Bio 5 OUT of the digestive tract. It is such a crucial piece of the gut health puzzle.  For those who take any type of iron supplement- fiber and magnesium like that in Bio Cleanse are VERY helpful in keeping the body regular.

 

  • May Help With Weight Loss – fiber helps with weight loss thanks to one simple fact; it keeps you fuller for a longer time! As long as glucose is slowly trickling into your blood, along with fiber absorbing fluids and bulking up, you are likely to eat less.

Ready to add some ridiculously simple fiber sources to your diet?

Here are some of the best sources of low carb fiber you can add today to get your body functioning better.

Flax Seeds

There are almost no carbs in flaxseeds because they contain so much fiber, and both soluble and insoluble varieties, with 1/3 being soluble. SONY DSC

Flax may just be the best low carb fiber sources, with 1 tablespoon yielding only 2 grams of carbs and 1.9 of which is fiber.

You can use whole or ground, whichever you prefer.  I love adding them to salads, soups, shakes, and also to things like stir fry and other veggie dishes.  When Ben makes his meatloaf, either beef, pork, or turkey, we always add a few spoonful’s of ground flax seed.

Avocados

A highly nutrient dense fruit, the avocado’s health benefits are plentiful. While it has 9 grams of carbs, 7 of those are fiber, which nets only 2 impact carbs and ideal for a low carb lifestyle.

Additionally, the avocado contains 2 grams of protein and 15 grams of healthy fats, both of which are essential for a healthy low carb body.

Key Nutrients In Just A 3.5 Ounce Serving Include:

  • 26% RDA of vitamin K
  • 20% RDA of folate
  • 17% RDA of vitamin C
  • 14% RDA of potassium
  • 14% RDA of vitamin B5
  • 13% RDA of vitamin B6
  • 10% RDA of vitamin E

Avocados also have more potassium than bananas, a nutrient that helps to assist with many vital internal body processes. A 3.5-ounce serving contains 14% of the RDA of potassium. This is a great swap for that banana after a workout for those trying to watch the carbs!

Several studies found that potassium intake helps to reduce blood pressure and lower risks for heart attack and strokes.

If that’s not enough, avocado also contains manganese, copper, magnesium, zinc, iron, vitamins B2 and B3, phosphorous and vitamin A.

Broccoli

Broccoli is amazing not just for its fiber level but also for its ridiculously low caloric density.

½ a cup of broccoli has only 31 calories, 2 grams of fiber, and 4 grams of carbs, bulking up stomach contents without a large carb or caloric load.

It also supplies a lot of vitamin A, vitamin C, and vitamin B-6.

Spinach and Chard

1 cup of chopped spinach has 1 carb and 1 gram fiber, so now carbs at all, and the same goes for chard! YUM!

Asparagus

½ a cup of cut cooked asparagus has 4 grams of carbs and 2 grams fiber.

Celery

1 cup of chopped celery has 3 grams of carbs and 2 grams of fiber.

Mushrooms

1 cup of sliced mushrooms has 2 gram of carbs and 1 gram of fiber.

As you can clearly see, there are a LOT of low carb, nutrient-dense choices for adding fiber to your daily routine!  Experiment and try new things and you just might be amazed at what you actually enjoy!

In Health!

XOXO

Erin

 

 

 

5 Ways A Low-Carb Lifestyle Can Help With Weight Loss

Low carb diets are common in the weight loss spectrum. Many studies have shown them to result in more weight lost as compared to the standard low-fat diet plan. Explaining why low-fat and the low fat craze has destroyed our health as a country is a complex topic for another day.  I am actually teaching a class on this very topic at my church on Wednesday nights. So yes low-carb is the way to go.

However, diets in general usually come with issues.  There are usually good parts to every diet out there.  But they all also have extreme components that can be difficult to keep up for life and often are not the healthiest choices.  I say ditch diets.  The word itself invokes a thought of death.  YUCK.  I prefer to make lifestyle changes that are not quite so extreme for my clients and they see real success.

Starting a sugar-free and low carb lifestyle has so many health benefits, including the fact that it is highly effective at eliminating visceral fat, such as that in the belly, a most dangerous type of body fat.  The reason is that as we stop putting excess sugar and starches into the body, the body begins to burn what we already have stored.   We will cover this in more detail below.

What Exactly Is A Low Carb Lifestyle?

A low carb lifestyle is a way of eating where carbohydrates- and especially sugar and refined sugars are drastically or significantly, cut from the diet. When one’s diet contains fewer carbohydrates, the body no longer gets its energy from the glucose they would produce and instead begins to burn stored fat for energy.

Starchy and sugary carbohydrates are substituted with a LOT more vegetables that are not starchy as well as healthy fats and a moderate lean protein intake. Carbohydrates in this lifestyle come from natural sources from nature that are also nutrient dense such as seeds, nuts, and beans in addition to non-starchy veggies and berries.  Sugar, pastries, pasta, bread, cereal, rice, or any other starches are no longer or very rarely consumed.

While cutting out most of the processed sugar and refined carbs is excellent for health, let’s take a look at the benefits for weight loss.

How Does It Aid Weight Loss?

  1. Triggers Ketosis: NOT THE SAME AS CLAIMS BY COMPANIES SELLING PACKAGED EXOGENOUS KETONES- Eating a low carb lifestyle triggers a process known as ketosis, which is where the body begins to burn fat for energy instead of dietary carbs, which is a very efficient way to burn fat stores and lose weight. Side note– please do not be fooled by companies trying to sell you exogenous ketones. This is the biggest rip-off going at the moment and it makes my skin crawl as a nutritionist.   These supplements actually do not do anything beneficial for the body.  When you get your body into ketosis it will make ketones on its own.  These are called endogenous ketones.  What you get in these prepackaged products is a compound that will suppress hunger temporarily and in some cases, give you energy and caffeine boosts, because of the added ingredients like caffeine (synthetic) that they contain for energy.  If your goal is weight loss and fat burning you are only hurting the long-term process.  They can also cause blood sugar spikes which are NOT a good thing.  The only benefit of these products is help with the low energy and fatigue that come with carb detox for the first week or so, and there are much cheaper and easier ways to do this.  Once the body is in a natural state of ketosis (which happens with a low carb eating style) it begins to burn stored fat.  Therefore, these ketones you bought and spent a lot of money for are  quite literally going down the toilet, or urinal.  If you want to be in a constant state of ketosis stay under 25-30 net grams of carbs per day.  I hate to bust your bubble, but that magic pill or potion or surgery you are seeking to lose weight and keep it off DOES NOT EXIST.  Any product that tells you it can get you to a healthy weight and keep you there without changes to your eating habits is a scam.   WE MUST learn to eat real food from nature and treat our bodies as the temples they were created to be. THE BIGGEST ISSUE WITH EXOGENOUS KETONES- Once you stop taking them, the damage is already done and now your body will have an even harder time burning fat and carbohydrates.  A low carb eating style is the only way to keep that weight off permanently along with having a balanced gut, and moving your body as much as possible. SKIP THE DIETS AND DO NOT fall for the latest diet fad of exogenous ketones please!  OK back to the topic:
  2. Eliminates water weight: People who have changed to a low carb lifestyle typically lose quite a bit of weight in the first two weeks, likely, this occurs when water that is tied to glycogen comes off the body and is actually a quite encouraging event that supports the continuation of a healthy lifestyle. Many of my clients who start using the probiotic and vitamin drink and magnesium from Plexus see the same thing. The body stores waste.  Getting rid of it is a great start to losing weight.  BUT do not let this fool you into thinking you are going to keep losing at this pace.  To do so would be unhealthy and unrealistic.
  3. Eliminates insulin trigger foods: Starches and sugary carbs are insulin triggers that cause blood sugar spikes that lead to hunger, overeating and ultimately weight gain. While living a low-carb lifestyle, these insulin triggers are eliminated so the body can burn fat instead of storing it.  One of the biggest things that causes blood sugar spikes, and then dangerous crashes in my bariatric friends is any kind of starchy carb.
  4. This lifestyle is higher in protein: Protein helps keep you full and satisfied so you naturally eat less and it also helps to increase lean muscle mass that promotes fat burning. I always try and start my day with a good protein source and advise my clients to do the same. This helps to keep you feeling full and also helps to regulate blood sugar levels for the rest of the day.
  5. This lifestyle regulates the appetite and naturally reduces calorie intake: A low carb lifestyle naturally regulates the appetite because all of those insulin triggering foods that wreak havoc in the blood stream and cause hunger and out of control cravings are mostly eliminated. Most people find that by week 2-3, the appetite naturally decreases quite a bit. This is another reason weight loss happens.  For my green brain research friends- check this out- I found this info in a medical journal online-

    “Additionally, Researches from St. Louis and Japan (Banks WA1, Coon AB, Robinson SM, Moinuddin A, Shultz JM, Nakaoke R, Morley JE, et all) found that the hunger regulating hormone leptin is positively affected by the low carb diet’s ability to reduce triglyceride levels in the body, which allows that hormone to work more effectively in regulating the appetite.  When people embark on a low carb lifestyle, their appetite significantly drops naturally, and they naturally feel satisfied with less food, resulting in weight loss as they naturally eat less calories and without suffering and starvation. “

 

Is A Low-Carb Lifestyle Safe?

This is a frequently asked question, which is common amongst people wanting to embark on a low carb journey.

It may have side effects for some during detox, while others may experience nothing. Usually any side effects are short lived. The same way a drug addict experiences withdrawals from heroin and cocaine, a sugar/carb addicted person will experience withdrawals during the first week or so of detox. Common withdrawal symptoms include moodiness (take your Vital Biome), headaches (add caffeine), and fatigue (take a good multi-vitamin like X-Factor Plus). In general, statics and research show a low-carb lifestyle to be highly effective for weight loss, and to also reduce risks for cardiovascular disease far better than low fat eating plans.

In conclusion, a low carb lifestyle aids weight loss by triggering ketosis, a metabolic state where the body uses stored fat as its source of energy. But it is important to EAT YOUR PLANTS!  Do not subscribe to ANY particular DIET, and instead try and eat all real food from nature, created by God and as little sugar and starches and processed packaged foods as possible.

This will result in optimal nutritional health and will also aid in gut health and weight loss!

XOXO

IN HEALTH!

Erin

Avocados- not just for guac anymore!

So we all love our yummy guacamole at the Mexican restaurant, BUT, there is so much more to this green squishy fruit.  Avocados are quickly becoming one of the top “super foods” for promoting good health. They are packed with potassium, magnesium, and Vitamins C, E, K1, and B6. They are rich in monounsaturated fats, which are more commonly known as “good fats.” They also have a high amount of minerals and phytonutrients that promote faster wound healing.

If you haven’t given avocados a chance yet, here are a few good reasons to add them to your regular diet.

Help fight against stress and oxidation

If you experience high levels of stress, try avocados. They contain substantial amounts of antioxidants such as phenolic, which are responsible for helping you handle stress. They can also protect your body against free-radicals produced during oxidation. We all know what those free- radicals do to our cells.  YUCK!  I try to eat an avocado at least once a week on top of staying faithful on my Vital Biome probiotic to help keep me stress-free.

Help keep skin healthy

Skin aging? Fine lines? Stubborn dark spots? Wrinkles? Dry skin? Avocado can help with all of these skin problems. Regular consumption of avocados can help protect your skin from the harmful free radicals associated with premature skin aging. BONUS!

Promote brain health

Research has shown that avocados are loaded with the monounsaturated fat that helps boost memory and brain function. If you struggle to recall even simple, important information, eating avocado may help to sharpen your memory. These monounsaturated fats can also improve neurotransmission and brain activity.

Enhance weight loss

Because of its high water content and low salt content, avocado can be a great way to satiate and eliminate those hunger cravings, making it a perfect way to support weight loss. I use it in my sugar detox meal plan with my clients from the very first day.

Help relieve arthritis pain

Do you have chronic pain? Avocado may be an effective, and natural tool for you. It has a compound that may help reduce the stiffness and pain associated with arthritis. It can also improve joint function and promote more comfort in everyday movement.  alison-marras-323017For those with chronic autoimmune issues that bring pain pretty often, using nutritional tools like avocado and turmeric can be quite helpful.  With my FTS and Lupus I try to add foods with natural anti-inflammatory properties daily and avocado is one for sure!

In fact, the anti-inflammatory benefits of avocado are so scientifically proven that in France, a combination of avocado oil and soybean oil has received prescription drug status.  This is further proof of the fact that food truly can be the best medicine for many things.

This is just a short list of the benefits of incorporating avocado into your diet. It is a delicious, versatile food that can be used in so many ways in a variety of recipes. Every day, scientists and researchers are finding more and more advantages to consuming avocado; give them a try!  They are not just for guacamole!

 

XOXO

In Health!

Erin