Kind: captions
Language: en
today I'm going to talk about avocado
toast and the health reasons why you
should eat it for breakfast and I'm
going to give you some practical tips on
how to make the avocado toast and what
you should put on it to get a little
extra health and what you should avoid
to dodge the mistakes that are easy to
make so if you want to up your game with
avocado toast you got to watch this
video to the end and remember if you
like my content please hit subscribe on
my channel are you ready all right let's
dive
in first thing you need to know about
avocado toast is that it is a great
breakfast food now you can have it for
any meal but breakfast is really where
it really
shines avocados you can get year round
in the grocery store all right uh
they're super affordable and they're
easy to use um if you just cut one up
all right just slice around the end it's
got a kind of a hardish uh a black green
shell slice it around the edge open it
up and you take a knife or a spoon you
can actually when you take the pit out
with a knife uh and then take a knife or
a spoon and spread the avocado like
butter on a slice of healthy sourdough
bread that's basically the way to
actually get the basic recipe for
avocado toast right and why did they say
sourdough bread well because traditional
sourdough bread is made with a healthy
bacteria that's also found in your gut
it's called lactobacillus ruteri all
right lactobacillus creates lactic acid
a lactic acid is what makes sourdough
Tangy all right healthy gut bacteria
this is a probiotic bread and this
bacteria lactobacillus ruai has been
shown to reduce inflammation in the body
it promotes good healthy immune function
um uh and it speeds up healing and one
study even showed that it actually makes
your hair shiny uh as well makes you
kind of give you a glow to your skin and
and good shiny hair so all kinds of
things that are tasty uh that um you put
together uh sourdough bread with avocado
now why did I say you can spread avocado
like butter and toast Well because most
of us grew up spreading butter on toast
right that's the classic breakfast food
you want some toast you want some butter
you spread it on there maybe add some
Jam all right but these days we know
that regular white bread which is what
we all used to eat uh as toast isn't the
best choice it's Ultra processed we also
know that butter um is a saturated fat
so good to to not use very much of it
okay or cut it off cut it out got
saturated fat was not heart healthy but
we still love that creamy buttery taste
right that's where avocados come in all
right because it's creamy that's the
flesh it's got a nice buttery taste in
fact it has beneficial fats in it and
that's basically what you're getting
you're actually spreading a fat on that
toast please choose sourdough it's a
probiotic toast all right but the fat
back to the fat you spread it on what is
the kind of fat that's in avocado it's
called mufa
mufa and that stands for mono
unsaturated fatty acid mu fa mufas all
right that's the kind of healthy fat
that's actually found in avocados and by
the way that's the opposite of the
saturated fat that's found in butter
tastes very buttery but actually is a
complete opposite uh end of the spectrum
avocado fat is a healthy fat butter
saturated fat not so healthy all right
now muas actually help to lower blood
cholesterol so that's the other benefit
as well so this is actually the start
for avocado toast now before we go a
little further I want to just sort of
tell you a little bit about breakfast as
well and this is important because it
helps you decide whether you're going to
have breakfast or not the word breakfast
literally means breaking your fast break
fast break fast all right and this is
actually very important for your
metabolism uh because when you are
fasting which is when you're not eating
and when you're sleeping you're not
eating so every single night you are
actually fasting because most people
don't eat when they're sleeping all
right um you're actually fasting what
happens is that your metabolism while
you're not eating shifts into fat
burning mode that's right you heard me
when you're sleeping you're actually and
you're not exercising you're actually
burning down extra harmful body fat
that's how your metabolism works all
right um uh because your body knows that
there's you're not going to be eating
your not going to be putting any more
fuel into your body but it needs fuel to
run so where does it get the fuel from
it Taps into your extra body fat and
burns down that stored fat in order to
get that fuel all right fasting means
that you're burning fat and that
actually helps to improve your
metabolism and by the way this is why
intermittent fasting actually works to
help you lose weight and improve your
metabolism it's not really a trend it's
something that's that's so natural to us
we all practice intermittent fasting and
when you wake up all right and you're
going to eat something in the morning uh
what are you doing you are breaking your
fast hence breakfast all right um and
when you start putting food in your
mouth and you're start eating you're
adding fuel to your body for for B for
energy right your body senses this and
it actually reverses gears so it's now
not burning fat it's loading up the
energy from the food you're eating all
right uh into your your body fat it
shifts uh what it does it goes
completely in Reverse soad of burning
fuel it's now receiving fuel from the
food that you're eating and storing it
in your body fat all right so what do I
mean by uh storing fuel well if you
really think about it our bodies are
like your car needs to be fueled up and
you don't think about it uh fueling up
until your uh gas gauge starts to read
fuel gauge starts to read on empty then
all you can do is think about it filling
it up that's actually what uh what we do
when our body is low on fuel right all
of a sudden you're like oh man I got to
get something to eat and that's actually
your brain registering that your fuel
tanks are low and now you got to find
some food when you're sleeping your body
is not getting food for a long in a
period of time because you've even
eating most of the day for example three
times a day and so it's got plenty of
stored fuel problem is that many of us
overeat and now we've got way too much
fuel extra fuel around so it gets harder
and harder to burn it all the way back
down if you do this day in and day out
guess what you're going to pile up your
fuel and now you're going to have a lot
of extra body fat a lot of extra fuel so
the quality of the fuel that you put in
your body matters a lot so just like a
gas station if you're going to pull your
car up to the uh to the uh filling
station and you're going to um choose
the cheapest possible uh fuel to put in
your car you're low on money you don't
want to pay the highest quality fuel you
could do that once in a while not a
problem but if every time you fill up
your a car with fuel you are choosing
deliberately choosing the cheapest
quality gas guarantee you your car is
not going to last as long as somebody
who takes care and invests in making
sure high quality fuel is what uh he or
she puts into the fuel tank every single
time all right and that's what it I'm
talking about when you're finally
breaking your fast and your body is
looking for fuel all right in the
morning let's say what are you going to
choose you're going to choose the not so
good fuel like saturated fat from butter
or you're going to try to choose um the
mufas which are actually a better choice
a healthier choice for your body because
they can actually um help you lower
cholesterol uh and improve your
metabolism right so this is actually why
avocado toast on sourdough bread uh is a
really great choice for you when you're
uh breaking your fast and you're having
breakfast all right uh and by the way
the other thing about avocados that's
really good is they are a great source
of dietary fiber all right dietary fiber
is good for your gut health and you
probably know this but um our gut health
is really important for our overall
health um the fiber from avocado feeds
your gut microbiome that's your Healthy
gut bacteria we all have it 39 trillion
bacteria in our gut that's a lower part
of our digestive system most of those
healthy bacteria are found in your colon
all right that's like the the last part
of your gut um and it's the bacteria
found in a little pouch uh in the colon
called the seeum c m guess what that's
right next to the appendix so we're now
beginning to rethink maybe the appendix
has a role an important role in doing
air traffic control for your gut
microbiome and so this is where the
discovery of how important our healthy
gut bacteria is um and also leaving us
to rethink things like your appendix but
also help helping us rethink about the
dietary the role of the dietary fiber
that you can actually eat all right when
you feed your gut bacteria dietary fiber
like from avocado what does it do the
bacteria um are happily fed and in
response they actually produce their own
metabolites so your Healthy gut bacteria
when they're fed release
natural chemicals these are metabolites
called short chain fatty acids s CFA
short chain fatty acids they get into
the bloodstream and they do a lot of
things these short chain fatty acids one
they lower inflammation which is
actually a really awesomely good thing
uh for your gut bacteria our gut
bacteria to do second thing is that they
actually help to streamline our blood
glucose so that we don't have like
really erratic uh management the blood
glucose how does it do it well among
several different things that can
actually happen um your gut bacteria
actually makes your body more insulin
sensitive right so that way for whatever
insulin you're putting out it'll
actually efficiently draw that blood
glucose down so your blood glucose isn't
buildt up up up up up in your uh body a
lot of people talk about glucose spikes
the spike is less important than
actually the overall levels of glucose
that are there so you want your insulin
which draws that blood glucose into
yourself to be um uh working really well
which means that you want your body to
be sensitive to insulin healthy gut
bacteria that's one of the things that
they actually do now the other thing
that healthy gut bacteria does is it
actually lowers your blood lipids like
your cholesterol levels right and that's
really important for heart health
because um cholesterol is not one
substance different types of cholesterol
um the cholesterol that you don't want
is called LDL or low density lipo
protein this the so-called bad
cholesterol when it's when there's huge
amounts of that LDL bad cholesterol
around it that's the kind of cholesterol
that can stick to your arteries all
right and start to clog them up so think
about uh grease sticking to the sides of
your uh kitchen pipes um under your
drain all right in your kitchen that's
starting to be clogged so LDL will do
that but there's another kind of
cholesterol that's good cholesterol call
HDL and HDL kind of removes the LDL from
uh your bloodstream so you want more
good cholesterol and less bad
cholesterol guess what avocado with its
healthy fats mufas actually can help do
that all right and so can your Healthy
gut bacteria when you actually give it
dietary fiber which is also found in
avocados so I me just explaining to you
how a simple um spread avocado on toast
for example healthy toast um can
actually have multiple benefits for your
metabolism that actually uh makes this a
really really healthy choice all right
the fiber and avocado feature gut
bacteria which then uh uh helps your
metabolism but it does one other thing
that you need to know about right want
to get a good start during the day you
want to be in a good mood hopefully
right um some people are naturally in a
good mood when they wake up in the
morning other people you know they need
a little bit of uh guidance to uh get in
the best possible mood
guess what good healthy gut bacteria fed
by dietary fiber which you get from
avocado good healthy gut bacteria text
messages your brain and tells your brain
to release social hormones and Feelgood
hormones like dopamine serotonin
oxytocin so good healthy gut bacteria
also means that you have a good mood
better mood as well another reason to
think about adding avocado for your
breakfast you want to get a good start
in your day think about avocado all
right so lots of reasons that avocado is
beneficial uh and by the way there's
also a bioactive in avocado we you know
we we talked about the healthy fats we
talked about the healthy fiber and now
there's a bioactive that's in avocado
that's called
avocatin and it's a it's got another
letter behind it b b is a boy avoc
cotton B and guess what's been
discovered avoc cotton B which is a
bioactive polyphenol found in avocados
can help your body burn down body fat
this was actually discovered in the lab
looking at avoc avoc cotton B what does
it actually do for health and uh because
I'm a cancer research I got to tell you
this lab Studies have even shown that
avoc cotton B which is found in a
avocados can even kill some form of
cancer cells all right pretty cool there
research but we're beginning to discover
more and more about what some of the
benefits could be of the substances that
are present in avocado now I also told
you that sourdough bread has the
benefits of the lob bacilus rorri the
healthy bacteria that makes sourdough a
probiotic so now you start combining
these together right you got a probiotic
bread that you actually are spreading
avocado on that's got healthy mufa fats
it's got healthy dietary fiber and it's
got healthy uh bioactives like avoc
cotton B all of these work together to
build good gut health better metabolism
um better insulin sensitivity and lowers
inflammation in your body simple
breakfast item does a lot of really
really great things all right so back to
the fuel analogy when you're actually
breaking your fast in the morning and
loading uh fuel into your body into your
body's fuel tank all right avocado toast
is a great choice and because it's
actually uh made of ingredients the
sourdough bread and the avocado um that
is a quality fuel you're actually
putting into your tank now since I like
to cook and I like to you know play
around with h uh kitchen ingredients and
and make things tasty I got to tell you
you can Jazz up your avocado toast
pretty easily one of the things that I
love to do is to sprinkle some broccoli
uh Sprouts on it all right broccoli
Sprouts uh are baby broccoli 3 to four
day old broccoli all right they have a
very very mild slightly uh nuty taste
they don't taste anything like broccoli
um but they actually U contain a lot of
a bioactive that's found on Broccoli
called suanes all right now grown up
broccoli have suor aanes these suor
fanes do a big job in terms of lowering
inflammation and improving your
metabolism but and but guess what the
baby broccoli Sprouts have a 100 times
more sulphoraphane than the grownup
full-size broccoli so you're getting a
really really potent hit of these suor
fanes you know these Health activators
um that can actually boost your immune
system as well and there was one study
uh conducted at the University of North
Carolina that looked at young people
that were getting a flu vaccine all
right um and they gave some of them half
of them uh a shake that was made with
broccoli Sprouts another group another
half actually just got Placebo all right
now everybody got the flu vaccine um and
the broccoli Shake drinkers drank their
shake after a couple of days the
researchers measured blood they took
blood from these subjects and they
measured their immune response and guess
what the broccoli Shake drinkers all
right had the broccoli sprout shakes um
actually had um 22 times higher level
of a beneficial immune response that
would help them fight the flu first of
all got to think that's pretty cool
these little tiny baby Sprouts actually
contain enough sulphoraphane to power up
um the immune system and immune specific
immune cells that's a good thing all
right and they taste great and they're
not very expensive uh and you just have
to sprinkle a few uh on Avocado toast is
a great way to actually use them in
addition to making a shake so you can
amplify uh the benefits of avocado toast
by sprinkling on some broccoli Sprouts
now here's another way that if you want
to actually add some uh uh Zin some
power potency uh to your avocado for
metabolism especially try sprinkling on
uh some small amount of dried chili
flakes you know the same kind of flakes
that you would actually get in a pizza
store you know you're going to shake um
they come in these little tiny glass
things they're small little flakes red
red and orange flakes in there try
adding that sprinkling that on on the
avocado toast now I happen to like spicy
food so if you're like me that is
actually really really great great way
to kind of light up you get a little
Zing out of the avocado toast you can
also squeeze a little bit of lemon on it
as well lemon chili um put a slight
sprinkling of salt on the avocado toast
now you've got like something really
special it's going to light up your
taste buds right in the morning but
let's go back to chili chili flakes
chili flakes actually can have a
bioactive that's called
capin c a p sa a i c i n capsacin and
capsacin is found naturally in Chile it
is the thing in Chile the chemical
natural chemical that gives you the The
Zing the burn all right and here's what
happens when you have chili peppers and
you eat them and you start feeling this
the spicy zing on your tongue it's the
capsacin that is triggering hitting a
button on your tongue we call the button
a receptor and that receptor is called
trip V1 all right it's like hitting an
elevator button with your finger so if
the caps and chili pepper is like the
finger U once you get The Zing uh in
your mouth on your it's on your tongue
it's like pushing the elevator the
capace and uh and and that elevator
button actually sends a signal to your
brain and your brain with after when you
eat anything spicy when it's uh when the
button is pushed and the signal was sent
to the brain the brain will begin to
produce and release a
neurotransmitter called nor epinephrine
so think about this a chain reaction
that occurs whenever you're having chili
pepper we just get the Zing right uh
some people are are super tasters we
call them so they're very sensitive to
they have a lot of taste buts so even a
little chili is like way too much but
for many of us um you know you can
actually some people really love spicy
food one of the benefits is that you're
sending a signal to your brain releasing
this neurotransmitter and guess what it
does that
neurotransmitter um tells your body to
burn down harmful body fat okay so this
is one way using by adding Chili Peppers
to extend your fat burning remember I
told you when you're sleeping you're
burning fat because you're fasting wake
up you're breaking your fast by having
breakfast if you have avocado toast and
you sprinkle little chili flakes on
there now your you're actually going to
prompt your body to keep burning down
that body fat right so that's another
thing that you might want to uh think
about so we talked about avocado toast
is a great breakfast choice but I also
want to talk tell you about um some
things that are not so great that we eat
for breakfast and maybe with this
information you'll swap out some of the
things that aren't so Good by adding
avocado toast all right so uh let's talk
about the foods that are what I would
call lowquality fuel remember talked
about pulling your car up to The Filling
Station you got your choice kind of fuel
you're going to use why not use the best
fuel that you can afford because that's
actually going to help uh your car run
better and fast and longer and you're
going to keep it in better shape and so
the same thing for breakfast so avocado
toast is really great let's talk about
some things that are not so great uh
that are common for breakfast ready
cereal cereal is one of those Foods
that's kind of lowquality fuel it's
Ultra processed you know they extrude
grain stuff like that they add sugar and
frosted adding different kinds of of
sweetened ingredients to it take a look
at the side of a cereal box and you'll
realize man you know that's not so good
I don't sure I want to put that uh in uh
in my body another thing another
breakfast food that's very common it's
not so great is bacon okay or breakfast
sausage breakfast sausage patties or
Lynx bacon all the same these are um uh
Meats uh these are processed Meats
they've been shown to be a class one
carcinogen by the World Health
Organization which means there's enough
evidence to suggest that they actually
can increase your risk for cancer for
example like colon cancer so bacon
sausage they all taste great okay we
probably grew up with them I I grew up
with that kind of stuff not a good
choice for breakfast okay because of the
re for all the reasons I actually just
said now any kind of ultra processed
food for breakfast is also not so good
even a breakfast bar you know those
healthy breakfast bars that they sell
just open them up and you take one with
you and eat it and it's supposed to give
you you know um all the balanc things
the oats and everything else well guess
what read the ingredient label because a
lot of them even though they might have
oats for example or they may have dates
they actually have other additives and
some of them have added sugar as well
and some even have artificial flavor
flavoring artificial preservatives all
the stuff that's not so good right so we
talked about things that are not so good
for you um we talked about uh cereal
bacon sausage breakfast bars most of
them make your own breakfast bar if you
want to actually make one then you know
everything that's in it that's my point
all right whatever you make yourself
you're guaranteed to know everything
that's in it and you get to control what
you're putting into your body all right
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now let's get back to the video the
other thing that's not so good are
sugary beverages all right so be very
careful of um fruit juices um look at
the label and see if there's any added
sugar in it try not to have any added
sugar right because juice is classic uh
breakfast food right orange juice
cranberry juice um tomato juice
grapefruit juice make sure you're
checking what is uh in the juice uh that
you're consuming and try to stay away
from added sugar is really what I'm
actually uh saying and also chemical
preservatives all right so these classic
breakfast foods not so good for you
avocado toast good for you that's really
my point all right you want to make a
healthier choice look at avocado toast
um you can dress it up uh with all kinds
of things this is not just a trend this
is actually a healthy way um to break
your fast to U light up your day
uh put high quality fuel into your body
do something good for your brain health
as well and your gut health all right
and it's super super
tasty now there's one more thing I want
to tell you about that's good about
avocados all right and that is when you
eat an avocado the dietary fiber in it
um actually makes you feel more full or
satiated and if you eat your avocado
toast you know mindfully so you're not
wolfing it down give it give time for
you know enjoy it savor it okay what
happens is that um you'll actually it'll
send signals to your brain that'll make
you feel less hungry so number one if
you eat slowly you'll be less likely to
overeat a breakfast but even better with
avocado on board you'll be less likely
because you're sated of overeating in
your next meal as well okay so doesn't
take very much to actually uh slow down
uh or lower the amount of food that
you're actually going to eat at your
next meal it's called satiety sa makes
makes you feel satiated so avoc Cota for
breakfast um helps you not overeat at
lunch that is really um all good stuff
now I think I told you how I make
avocado toast but here it goes again all
right I'll take a slice of sourdough
bread I'll toast it up I'll take half of
a ripe avocado so cut it open open it up
take a knife pull out the pit all right
and then you're just left with this nice
soft green flesh inside this dark green
black shell even a spoon or knife comes
right out all right and spread it right
on that toast add a pinch of sea salt I
put some fresh Cracked Pepper on it or
the chili flakes all right for the
reasons that I told you helps you burn
extra body fat squeeze a little bit of
fresh lemon juice on it uh and then if
you want to sprinkle some Sprouts on it
guarantee you you're actually you're
going to love it it's a great way of
complimenting um whatever else you might
be having for breakfast uh but this is
the Standalone all right and if you want
to have serve it with some eggs good
organic free range eggs great sorts of
protein great sorts of bioactives brain
health Eye Health good source of protein
these are also reasons actually have
avocado toast with a little bit of egg
that's a good partner uh rather than
sausage or bacon or cereal these other
things all right and don't forget uh
your cup of coffee along with it uh
that's actually really good right so now
you've got the longevity enhancing uh
benefits of coffee and
anti-inflammatory U the metabolism uh
activating uh benefits and gut health
activating benefits which helps
longevity of the avocado the probiotic
aspect of the avoc of the sourdough
toast and now if you have some eggs uh
with the with a nice yolk like you know
dark blood red
orange yolk that's how egg yolks are not
are supposed to be not bright yellow now
you get the lutein zanthin which is good
for Eye Health as you're aging um and
you get S good source of protein because
as we get older over the age of 40 we
actually need to increase our intake of
protein you see coffee uh avocado toast
with all the fixings I told you about
and a Sunnys side up egg or a scrambled
egg it's a great way to actually start
the day for overall uh health okay you
can also make a guacal lamole out of a
out of avocado that you can have to have
with some uh hopefully oven oven baked
uh tortilla chips um that's another way
to actually use avocado most people
don't actually have nachos for breakfast
um and that's why I talk about avocado
uh toast one other the thing by the way
you can actually add to your avocado
toast if you don't want to you can't
find broccoli Sprouts or don't want
broccoli Sprouts um you you can take
some cherry tomatoes all right slice
them right in half and just top them on
top of the avocado toast the red and the
green beautiful color uh there's
lycopene uh in tomatoes and then if you
want to add something else to it
sprinkle some pumpkin seeds on top of it
get a little bit of crunch get a little
bit of uh the uh more fiber uh from the
seeds different texture different flavor
great way to kind of light up uh your
breakfast now what about finding
avocados at the store all right how do
you find a ripe one because I always
talk when I talk about food I'm like
trying to figure out like if you're
listening to this and you're thinking
about what am I going to do uh how do I
actually use the food how do I find the
food I try to tell you um give you some
simple tips on how to do it so shopping
for avocados you go to the produce
section there's usually a big pile of
them on the front like they're stacked
up right like like Cannonball kind of
things that are small um how do you find
a ripe one well pick one up uh and you
squeeze it it should be slightly soft to
the touch but not mushy like it's not
going to give all the way it's going to
give a little bit okay gently press it
and you it should have some give and
look at it make sure there's no dents
there's no cracks all right and
sometimes the color can be the giveaway
so there's a kind of avocado that's very
common in the United States called the
hos
Haas hos avocado and when those are
ripening they actually turn darker
almost black all right that black green
color I was telling you about the darker
the color uh the riper it's likely to be
pick one of the darker ones up give it a
little squeeze that you can just get a
little give and that's actually the best
way to ripen uh to pick a ripe avocado
at the store now if you want to actually
um buy avocados a bunch of avocados and
bring them home maybe you don't you're
not going to eat them all at the same
time don't buy all super ripe avocados
you can buy some that are a little bit
harder with less give and you can keep
them on your counter and the way to
speed up the ripening when you want when
you get home stick them in a paper bag
and add a banana or an apple into the
bag just CR crinkle up and squeeze the
top of the bag and guess what happens
the fruits the apples or banana as they
are ripening they give off a natural gas
um called ethylene gas if it's in a
paper bag that ethylene gas will uh uh
influence the avocado that you've also
put in the bag and that gas will help
ripen the avocados faster okay and by
the way if things are ripening too
quickly for you stick the avocado in the
fridge and that'll actually slow down
the ripening process a little bit more
okay hope you learn something about
avocados today and avocado Toast of
course and thanks very much for watching
and if you like this video and you want
to see more of it remember to hit the
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