Katina's Nutritional Coaching Corner: Avocados on the Run

By Katina Sayers

Last year, avocado toast was all the rage. And rightfully so! Avocados have turned into a daily treat at my house. I add them to smoothies, put them on turkey burgers, transform them into guacamole, and even blend them into vegan chocolate pudding by adding cacao powder.

Avocados are a good source of healthy fats, especially omega-3 fatty acids. We all need healthy fats in our diets and the best options are plant-based healthy fats which are naturally high in HDLs (the good fats) and low in LDLs (the bad fats). Too often endurance athletes try to cut calories and purposefully reduce fats in their diets when they are trying to lose weight. One gram of fat contains twice as many calories as carbohydrates or protein which makes them calorie dense, but this is not reason to reduce them in your diet since they are necessary for a multitude of cell metabolic functions.  A well-balanced diet should contain the right proportion of carbohydrates, proteins, and healthy fats and a nice combination of protein and fats will satiate you longer than eating a diet high in carbohydrates. 

Avocados can be bought year round. Buy them on the bright green side and allow them to ripen at room temperature on the kitchen counter. When they start to turn into a darker, camo –shade, they are ready to be eaten. Some people prefer to do a squeeze test to check for ripeness, but color is a better indicator of readiness in my book. Cautiously cut the avocado into two halves, carefully pull out the pit using your best technique without crushing the flesh, and enjoy. You will get a healthy dose of fiber, vitamin K, potassium, and healthy fats. Leftover avocado can be held for a couple of days in the refrigerator. Put into an air-tight container and sprinkle with lemon or lime juice to slow down oxidation. If you have a latex-allergy, avocados can trigger a similar allergic reaction, so avoidance is the best measure here.

If you’re a lover of all things avocado, you’re gonna like this list of things to do with an avocado:  

• Avocado nice cream

• With asparagus

• Guacamole

• Creamy salad dressing

• Avocado chocolate mousse or pudding

• Avocado fries

• Avocado aioli

• Add to a chunky crab or lobster meat salad

• Add to hummus or another favorite dip

• Put on top of hamburgers or turkey burgers

• Bake your eggs in them or eat avocado on the side with your eggs

• Add to smoothies for extra creaminess

• Avocado brownies or dark chocolate cookies

• Blend into a cold soup

• Swap out for mayo

• Add to a BLT

• Grill ‘em 

• Banana avocado muffins

• Avocado potato salad

• Eat them on St. Patrick’s Day for the luck ‘o the Irish! Avocados are green!

Katina Sayers is the owner/operator of Katina’s Nutritional Coaching Corner.   She has an extensive background in health and education that began with degrees in exercise physiology, health and physical education, community health, and culminating with a doctoral degree in curriculum and instruction.  She completed an advanced certificate of study in Integrative Nutrition and Health Coaching from the renowned Institute for Integrative Nutrition (IIN) in New York City. For the last four years, she has worked one-on-one with clients, presented a multitude of nutrition topics for large and small audiences, contracted with businesses to implement worksite wellness initiatives, and currently manages day-to-day food service operations at a local non-profit agency, as well as directs activities related to nutrition and health.  Katina can be reached at ksayerswalker@gmail.com.