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HEALTHY FOOD
              20.08.2018

A is better than B?

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Unlike most other fruits, avocado contains more fat than carbohydrates. Does it mean it’s bad for us? Absolutely no! Avocados are filled with monounsaturated fats which can help to reduce bad cholesterol (LDL) while increasing good cholesterol (HDL) - leading to a healthier heart and better running performance! Fat keeps you full, hence you are less likely to overeat or have the urge to snack. Other than banana, avocado is also one of the fruits that contain rich sources of potassium, aiding in the regulation body fluid which is essential in keeping your body functioning at its best during an intense run. Fun fact: an avocado provides 35% more potassium than a banana! Avocado is also high in vitamin E and vitamin C that act as an antioxidant to prevent wear and tear between joints that might cause knee pain. They also act as a natural sunscreen to protect you from UV rays damage, giving you smooth and healthy skin. Moderate consumption of avocado can make your running journey more effective!



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Hey runners! Run like the wind by including half an avocado in your diet every day. Check out some simple and healthy #eatclean recipes from our food experts – Fuel up with these nutrition packed breakfasts before the morning run – nothing’s better than that!


Avocado Egg Toast



Ingredients needed:
• 2 hard-boiled eggs
• ½ ripe avocado
• 3 wholemeal toast
• 3 ripe cherry tomatoes
• 1½ tablespoon of lemon juice
• Pinch of salt & black pepper to taste
• Mayonnaise (optional)
• Lots of love


Chop the avocado and hard-boiled eggs into small chunks and mash it using a fork. Put them into one bowl, mix together and season with salt and pepper. You might want to add one teaspoon of mayonnaise - it makes them creamier and smoother. Place the mixture over the toast and garnish with sliced cherry tomatoes.


A balanced meal – natural carbohydrates from wholemeal toast, proteins from hard-boiled eggs and healthy fats from avocados that fuel you up before a morning run!


Side the toast with some nuts and dried fruits, complimented with your favourite beverage – Coffee, tea or just iced lemon water!


Avocado Mushroom Toast


Ingredients needed:
• ½ ripe avocado, sliced
• 4 brown button mushrooms
• 1 teaspoon butter
• Pinch of salt and black pepper
• Garlic granules, fresh or dried
• Chinese parsley


Step 1
Step 2

1. Cut the mushroom into thin slices. In a frying pan, heat the butter and sauté the mushroom until fragrant. Season with salt, pepper and garlic.
2. Chop some Chinese parsley for extra flavour and decoration.



3. Place the sliced avocado and mushroom on toast, then sprinkle with finely chopped parsley.

And voilà! – a simple, tasty, healthy and filling breakfast.


Contributed by:


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Zumin, a 20% unhealthy food-scientist-to-be, is living her life to the fullest by sharing her fitness and cooking journey. Focusing on having a balanced diet instead of a weight-loss diet, this young culinary artist aims to inspire more Malaysian to be healthier by living an active lifestyle. Check out her food artworks at her Instagram page!

Interviewed by: JomRun

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