PEPTalks About Super Foods for Superior Health: The Avocado

     Amazing Avocados.  Do you remember when a fancy ladies lunch at a lovely restaurant always featured a mayonaisy shrimp salad scooped into half of an avocado?  Delicious and deliriously high in calories!  Let’s fast forward to today, right now, and put avocados back on the menu at our own home but with an awareness of their nutritional scorecard AND their calorie content.

Avocados have made it to my favorites list because they are one of the fruits (yes, fruits because they grow  on a tree and have a seed inside) that is packed with protective substances that may guard your heart, keep cancer at bay and maybe even help you lose weight!

Some interesting facts on the Alligator Pear:

  • Ounce for ounce, they contain more blood pressure-lowering potassium than bananas.
  • Rich in good-for-you monounsaturated fats and cholesterol-lowering beta-sitosterol
  • Contain cancer-protective glutathione
  • Also high in vitamin E, folate, vitamin B6 and fiber
  • Avocados have more protein than any other fruit – approximately 2 grams in a 4-ounce serving
  • A medium-size California avocado (Haas) has about 30 grams of fat SO limit your serving to 1/4 of an avocado per day (about 2 rounded Tablespoons)  Control your between meal snacking by including avocado in you meal and thus reduce total calorie intake for the day.
  • It’s ripe when it gives to slight pressure
Yummy Uses:
  •   As a spread in place of butter on toast or in place of mayonnaise on a sandwich.
  •   Chopped up in a salad or in a salsa topping for fish
  •   Made into Guacamole for dipping! (2 avocados, 1 clove minced garlic, 1/8 teaspoon salt, 2 Tablespoons lemon juice, 1   teaspoon cumin.  Mash, dip, yum!)
  •    In a fruit smoothie for substance and calories to last you till the next meal.
  •    Blended with a little water, a little white balsamic vinegar and basil for a creamy salad dressing

I’d love to hear of other ideas that you have come up with to include this scrumptious, heart healthy fruit in your diet. Just remember to keep it to 2 Tablespoons as a serving per day to keep our ever-creeping weight from gaining on us!

Wishing you much health!

Polly Pitchford, your motivational speaker with fish tacos topped with avocado salsa in mind for tonight’s dinner :))


Motivational Speaker Polly Pitchford didn’t always know the phytochemical benefits of kale, in fact, those words weren’t even in her vocabulary 30 years ago. Neither did she see any reason to do jumping jacks on a cement surface for an hour. But all it took was a chance vegetarian cooking class and some high-energy music to open her eyes upon a whole new world of healthy living. For 30 years Polly has practiced, studied, taught, educated and lived a healthy lifestyle that makes her such a powerful speaker.

Polly’s down-to-Earth and humorous approach mirrors her own lifelong journey to lasting, positive changes. The audience walks away with tangible plans for improving their health and their lives through food, fitness and fun.
To book Motivational Speaker Polly Pitchford, call 941-685-7725 or visit her at

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  1. Hi Polly… after reading your blog, dinner tonight just became :
    –  Salmon on the grill
    –  Fruit salad (strawberries, blueberries, raspberries and your earlier recommendation of kiwi fruit) 
    –  Broken avocado, cherry tomatoes and sweet onion with some freshly squeezed lime juice
    –  Salt and pepper to taste 

    Thanks for pointing me in this direction. Your grateful  (and now extremely hungry) fellow motivational speaker.

  2. Yes Polly!  Keep these ideas coming!  I LOVE avocado!  Here’s the quacamole that we make that gets inhaled (and yes, bet I usually eat more than 2 TBS at a sitting….
    Chopped roma tomato
    Chopped cilantro
    Minced jalapeno peppers (can be found in a jar in the grocery)
    Fresh squeezed lime juice
    Garlic salt to taste.


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