Recipes

Chocolate mousse with cherries and blueberries

The best super healthy chocolate mousse ever!

Raw

Vegan

Gluten Free

Prep time: 5 min

Use organic ingredients in order to avoid all the chemicals, hormones and GMO’s.

Mousse

Ingredients:

  • 1 avocado
  • 3 dates
  • 1/6 cup of hassle nuts
  • 1 ½ tbsp of raw honey
  • 1 tbsp of cocoa powder 70 %
  • 1 tbsp of chia seeds

Steps:

Mix it all together in a mixer, leave covered in the refrigerator 1/ hour to 1 hour

Topping:

  • 10 cherries
  • 11-12 blueberries
  • 1 tbsp of chia seeds
  • ½ tbsp of cocoa nibs

Steps:

Top the chilled chocolate mousse with cherries and blueberries put the chia seeds in the middle and add the cocoa nibs.

Chia seeds are among the healthiest foods on the planet, they are loaded with nutrients and very few calories.

They are full of fibers, clean protein, omega 3, calcium, magnesium, phosphorous, Zinc, potassium, vitamin B 1 and B 2.

They provide ongoing energy and are one of the best building blocks you can get in your recovery process.

This snack is for excellent fitness results and radiant health. Nurture and thieve

The health benefits of avocado

Although avocados have a high fat content, it’s a nutrient all-star and a great source of potassium, omega-3 fatty acids, and lutein. It also contains good amounts of soluble and insoluble fiber.

1. Enables you to absorbs Other Nutrients better

Avocado has a rich fat content that makes it easier to absorb fat solubles such as vitamins A, K, D, and E, which means that adding this creamy fruit to any vegetable-dense meals will help you get all of the vitamins of your food. Without fat in your diet, the body would not be able to absorb the fat-soluble vitamins in that meal.

2. Eases Arthritis Symptoms

Avocados contain phytosterols, carotenoid antioxidants, omega 3 fatty acids, and polyhydroxolated fatty alcohols, which make the fruit an anti-inflammatory agent.

3. Reduces Risk of Certain Cancers

Avocados possess a mix of antioxidant and anti-inflammatory characteristics, which makes them able to combat certain cancers, including mouth, skin, and prostate. A 2007 studypublished in the journal Seminars in Cancer Biology found the phytochemicals in avocados can selectively induce cell cycle arrest, inhibit growth, and induce apoptosis in precancerous and cancer cell lines. In other words, it is the phytochemicals in this fruit that encourage cancer cells to stop growing and die out.

The consumption of avocado can also be beneficial during chemotherapy.

4. Lowers Cholesterol

The super fruit is filled with fats that are good for you, specifically monounsaturated fat, which helps to lower bad cholesterol. This is because avocados are high in beta-sitosterol, which is a compound that lowers blood cholesterol levels.

If you worry about your body’s cholesterol levels, avocados are a great solution because they will actually lower your LDL and increase your HDL levels.

5. Boosts Eye Health

An ounce of avocado contains 81 micrograms of lutein, along with zeaxanthin, two phytonutrients which are essential to eye health. Lutein and zeaxanthin are carotenoids,, which act as antioxidants in the eye, lowering risk of developing age-related eye conditions. Adding avocados to your daily diet can protect the tissues of the eye from sun damage and the formation of cataracts and macular degeneration. It is the fat content in avocado that helps the body absorb the carotenoid.

6. Boosts Heart Health

The mono- and polyunsaturated fats in avocados not only help reduce blood cholesterol levels, but they help decrease the overall risk for heart disease. Avocado’s high vitamin B6 and folic acid content helps to regulate homocysteine levels, which is what reduces the risk.

7. Promotes Weight Loss

Avocado’s smooth and creamy texture actually contains 6 to 7 grams of fiber for half of a medium-sized fruit. Its rich fiber content can help you feel full faster and longer, making it a go-to weight loss aid.

Additionally, 75 percent of the fat in an avocado is unsaturated, which makes it a great substitute for foods high in saturated fat plus the oleic acid, one of the unsaturated fatty acids, may help to activate the satiety center in your brain that makes you feel full.

The benefits of this naturally nutrient-dense fruit will help you stay healthy and live longer.

Sofie Tvarno

Sports nutritionist - Health coach - Personal trainer

Founder of F.I.T.u™ - rock your body & life with amazing results.

My mission is to bring health & happiness to your world

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Training for a real strong core is essential to avoid injuries in sports and during training, especially for the big lifts like squats and deadlifts, and in general for all types of pull exercises. All sports, in fact, require focus at core training. Since it brings excellent balance and better stable movement. It’s a functional muscle group that provides stability for the trunk, spine and pelvis. Your abdominals also functions to flex the spine. The last thing we want on squats and deadlifts is for your spine to round, putting your disks in a very vulnerable position. This means creating tension through the recurs abdominals without causing spinal flexion. In general however, all normal every day activities like bending to put on your shoes, cleaning tasks, picking up smaller items and shopping bags. In short a string core underpins everything you do. 
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