Tuesday Tidbits

Hi everyone! Once again, I kind of disappeared for a short time. SORRY! I have the day off of work and am finally getting caught up on some much needed blogging.

I thought it would be fun to discuss some nutrition tidbits with you today. As a registered dietitian, I am a complete nerd when it comes to nutrition facts and research. And, I love sharing nutrition information with anyone that will listen!
Nutrition research, like other medical research fields, changes all the time. It’s so fascinating how much new information comes out every day. I think it will be fun to share some “new” (at least new to me) facts and information every Tuesday. Please feel free to start discussions in the comment section if you know more about the topic discussed or have questions 

Okay, let the nutrition nerdiness begin!!

• What is green coffee extract??

Have any of you heard of this as a weight loss strategy? It seems to be a new craze in the weight loss world of nutrition. One of my friends called me a few weeks ago to ask if I would recommend trying this supplement for weight loss.

green coffee

Green coffee extract is a supplement made from green unroasted coffee beans. You can find it in capsule form or a powder form that can be added to food/beverages. It contains naturally occurring caffeine and chlorogenic acid (which is an antioxidant). The chlorogenic acid is thought to be the key ingredient in this supplement. Studies have shown that chlorogenic acid inhibits fat accumulation and reduce weight in animals and humans. Green coffee extract is also thought to reduce postprandial glucose concentrations (glucose in your blood after you eat).

SO…my initial reaction to all the research about green coffee extract is…there is NO magic pill for weight loss!!! Much more research needs to be done to determine the safety and efficacy of this supplement. It is also necessary to determine dosing and the best formulary. Another thing to think about is the negative effects of high intakes of caffeine. A high intake of caffeine can lead to headaches, gastric issues, and anxiety.

Although I find the research behind this supplement fascinating, I would still advise any patients, clients or friends to focus on a healthy lifestyle that includes healthy eating and exercise for healthy weight loss!


• Avocados!!!
o Okay, now let’s focus on a SUPER FOOD! I absolutely love avocados. So, I’m going to share some basic tidbits with you!
o Avocados are a fruit, not a vegetable.
o They are cholesterol and sodium free!!
o They have the highest protein content of any fruit.
o 1/5 of a medium avocado contains at least 20 vitamins and minerals!!
o To reduce oxidation (browning) of an already-sliced avocado, sprinkle lemon juice on the exposed flesh and refrigerate in a plastic bag.
o They are full of healthy fats!
o Avocados are a higher calorie food—so if you are counting calories remember to focus on portion sizes!

Here’s a guacamole recipe to try:

• 6 ripe avocados, seeded and peeled
• 1 medium onion, chopped
• 1 medium tomato, chopped
• 2 green chiles, diced
• 1/3 cup fresh cilantro, finely chopped
• 3 Tbsp. fresh lime juice
• 1 tsp. seasoned salt
1. In a large mixing bowl, mash avocados, leaving some chunks.
2. Add the rest of the ingredients and mix.
3. Enjoy with some whole wheat chips or pita bread! Also great with veggies!! 

How do you all feel about weight loss supplements?? What’s your favorite way to eat an avocado??


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