Fresh Start Restorative Health Services Mon, 22 Jun 2015 13:33:30 +0000 en-US hourly 1 Exercise: 7 benefits of regular physical activity Fri, 17 Aug 2012 18:35:08 +0000 You know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life.

By Mayo Clinic staff

Want to feel better, have more energy and perhaps even live longer? Look no further than exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Need more convincing to exercise? Check out these seven ways exercise can improve your life.

No. 1: Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don’t need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can’t do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.

No. 2: Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or “good,” cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.

No. 3: Exercise improves mood

Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

No. 4: Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.

No. 5: Exercise promotes better sleep

Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to fall asleep.

No. 6: Exercise puts the spark back into your sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there’s more to it than that. Regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don’t exercise.

No. 7: Exercise can be fun

Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.

The bottom line on exercise

Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you have any health concerns.

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Meatless Meals Benefit Your Health Tue, 24 Jul 2012 16:48:50 +0000 A ”Flexitarian” Diet Meets in the Middle

— By Liza Barnes, Health Educator

“What do you eat?!” may be the question most often heard by vegetarians, as if meat is the only food group available. Obviously, as the five million thriving vegetarians in America have shown, there’s a lot to eat, without choosing meat—and they’re healthier as a result.

According to the Physicians Committee for Responsible Medicine, vegetarians have lower rates of cancer, heart disease, hypertension, diabetes, and asthma. While simple recipes abound for tasty meatless fare, vegetarianism is a leap that many aren’t prepared to take. But you can still have many of the health benefits of a vegetarian diet without trading your turkey for Tofurkey by trying “flexitarianism” on for size. Flexitarians, or semi-vegetarians, are “sometimes” vegetarians, meaning people who reduce some of their meat consumption and fill the gap with other plant-based food groups—eating a mostly vegetarian diet, yet remaining flexible.

Although the name is new, the idea is not. In fact, a few generations ago, meat was most often eaten in side-dish portions, while other food groups took center stage. Beans, vegetables, and grains supplied the bulk of a meal, while the meat supplied the flavor. This might sound backward, but many nutrition experts agree that our health would benefit if we took this “old-fashioned” approach to eating.

Eating less meat and more grains, beans, fruits and veggies means you’ll be consuming fewer calories, less saturated fat and cholesterol, and higher amounts of vitamins, minerals, and fiber. And that adds up to a lot of health benefits. On average, people who eat less meat are leaner, less apt to weight gain than people who eat the most meat, less prone to cancer, especially colorectal cancer, and suffer from fewer heart problems.

Another benefit is that you’ll save money. Meat costs more per pound than most foods. You can use that extra cash you save to get a gym membership, new running shoes, or an iPod for your workouts.

Committing to a 100% vegetarian diet isn’t necessary to achieve the health benefits that vegetarians enjoy. There aren’t specific guidelines to exactly how much meat to cut out to achieve these benefits, but cutting back even slightly is a positive change. A national health campaign known as Meatless Monday promotes cutting out meat one day each week, but you could try meatless lunches during the week for the same effect.

Now, replacing a sirloin steak with a can of pinto beans might not appeal to you. But how does roasted tomato-eggplant ratatouille with rice, or spicy black bean chili and cheesy cornbread sound? There are many meals like these that taste so good you won’t even think to ask “where’s the beef?” Eggplant parmesan, pasta salad, bean burritos, and vegetable fajitas are some good examples. Admittedly, a flexitarian diet will call on your creativity. Here are some tips to get you started:

  • Stock up on vegetarian cookbooks. Some good ones to try include Vegetarian Cooking for Everyone, by Deborah Madison and The New Moosewood Cookbook, by Molly Katzen. These and many other titles are available at your local library, so you can check them out before you commit. Also visit for a wide selection of vegetarian recipes.
  • If you’re cooking at home, make your main course meatless and serve meat on the side. You could have vegetarian lasagna and a salad topped with cubed chicken, roasted eggplant and zucchini sandwiches with antipasto, or spinach frittata and a side of organic sausage.
  • Pick a meatless day each week. Or go vegetarian during the week and omnivore on the weekends. This will give your body a break from processing all that cholesterol and saturated fat, and balance your overall caloric and fat intake.
  • Try some meat substitutes. Most vegetarians enjoy cold-cuts as much as anyone, but theirs are made from soy, and are lower in fat and cholesterol-free.
  • When dining-out, scour the menu for vegetarian options—restaurants usually offer at least one. If not, choose an entrée that is served with veggies and grains—like pasta, or stir-fry.
  • Fill up in the garden. Imagine your dinner plate is divided in quarters. Fill two quarters with veggies, one quarter with grains, and the last quarter with meat.
  • Eat your veggies first. Along with vitamins, they’re also loaded with fiber, which will begin to satiate you before you dig in to the meat.
  • Bank your meals for the future. If you go to a restaurant and order a steak, order a take-away container along with it. Cut off a section about the size of a deck of playing cards, and that’s your dinner. The rest will make a great lunch tomorrow and maybe even more—all for the price of one meal.
  • Skimp on cheese. There is a common pitfall for anyone attempting a vegetarian or semi-vegetarian diet—substituting one saturated fat (meat) for another (cheese). Remember that cheese is high in saturated fat too, and can contribute to health problems if over-consumed. Rely on vegetables and whole grains to fill in the gap instead.
  • Check out for more ideas and recipes.

What it all boils down to is balance and moderation. Although moderation never sounds exciting, the benefits to your health, your waistline, and your wallet can be very exciting indeed!

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Beyond Frankenfoods and Toxics: OCA’s Ten Reasons to Buy Organic Mon, 04 Jun 2012 16:55:55 +0000 By Ronnie Cummins
Organic Consumers Association, August 17, 2011

Here are 10 reasons why you should buy organic foods and products:

1. Organic foods are produced without the use of Genetically Modified Organisms (GMOs). Consumers worry about untested and unlabeled genetically modified food ingredients in common supermarket items. Genetically engineered ingredients are now found in 75% of all non-organic U.S. processed foods, even in many products labeled or advertised as “natural.” In addition, the overwhelming majority of non-organic meat, dairy, and eggs are derived from animals reared on a steady diet of GM animal feed. Although polls indicate that 90% of Americans want labels on gene-altered foods, government and industry adamantly refuse to respect consumers’ right to know, understanding quite well that health and environmental-minded shoppers will avoid foods with a GMO label.

2. Organic foods are safe and pure. Organic farming prohibits the use of toxic pesticides, antibiotics, growth hormones, nano-particles, and climate-destabilizing chemical fertilizers. Consumers worry about pesticide and drug residues routinely found in non-organic produce, processed foods, and animal products. Consumer Reports has found that 77% of non-organic produce items in the average supermarket contain pesticide residues. The beef industry has acknowledged that 94% of all U.S. beef cattle have hormone implants, which are banned in Europe as a cancer hazard. Approximately 10% of all U.S. dairy cows are injected with Monsanto and Elanco’s controversial genetically engineered Bovine Growth Hormone, banned in most industrialized nations. Recent studies indicate that an alarming percentage of non-organic U.S. meat contains dangerous antibiotic-resistant bacteria.

3. Organic foods and farming are climate-friendly. Citizens are increasingly concerned about climate-destabilizing greenhouse gas pollution (CO2, methane, and nitrous oxide), 35-50% of which in North America comes from our energy-intensive, chemical-intensive food and farming system. Organic farms and ranches, on the other hand, use far less fossil fuel and can safely sequester large amounts of CO2 in the soil (up to 7,000 pounds of CO2 per acre per year, every year.) Twenty-four billion pounds of chemical fertilizers applied on non-organic farms in the U.S. every year not only pollute our drinking water and create enormous dead zones in the oceans; but also release enormous amounts of nitrous oxide, a super potent, climate-destabilizing greenhouse gas.

4. Organic food certification prohibits nuclear irradiation. Consumers are justifiably alarmed about irradiating food with nuclear waste or electron beams, which destroy vitamins and nutrients and produce cancer-causing chemicals such as benzene and formaldehyde. The nuclear industry, large food processors, and slaughterhouses continue to lobby Congress to remove required labels from irradiated foods and replace these with misleading labels that use the term “cold pasteurization.” The USDA and large meat companies have promoted the use of irradiated meat in school lunches and senior citizen facilities. Many non-organic spices contain irradiated ingredients.

5. Consumers worry about rampant e-coli, salmonella, campylobacter, Methicillin-resistant Staphylococcus aureus (MRSA), and fecal contamination in animal products coming out of the nation’s inhumane and filthy slaughterhouses. The Centers for Disease Control have admitted that up to 76 million Americans suffer from food poisoning every year. Very few cases of food poisoning have ever been linked to organic farms or food processors.

6. Consumers are concerned about billions of pounds of toxic municipal sewage sludge dumped as “fertilizer” on 140,000 of America’s chemical farms. Scientific evidence has confirmed that municipal sewage sludge contains hundreds of dangerous pathogens, toxic heavy metals, flame-retardants, endocrine disruptors, carcinogens, pharmaceutical drugs and other hazardous chemicals coming from residential drains, storm water runoff, hospitals, and industrial plants. Organic farming categorically prohibits the use of sewage sludge.

7. Consumers worry about the routine practice of grinding up slaughterhouse waste and feeding this offal and blood back to other animals, a practice that has given rise to a form of human mad-cow disease called CJD, often misdiagnosed as Alzheimer’s disease. Animals on organic farms cannot be fed slaughterhouse waste, manure, or blood – daily rations on America’s factory farms.

8. Consumers care about the humane treatment of animals. Organic farming prohibits intensive confinement and mutilation (debeaking, cutting off tails, etc.) of farm animals. In addition to the cruel and unhealthy confinement of animals on factory farms, scientists warn that these CAFOs (Confined Animal Feeding Operations) produce enormous volumes of manure and urine, which not only pollute surface and ground water, but also emit large quantities of methane, a powerful climate-destabilizing greenhouse gas.

9. Consumers are concerned about purchasing foods with high nutritional value. Organic foods are nutritionally dense compared to foods produced with toxic chemicals, chemical fertilizers, and GMO seeds. Studies show that organic foods contain more vitamins, cancer-fighting anti-oxidants, and important trace minerals.

10. Consumers care about preserving America’s family farms, world hunger, and the plight of the world’s two billion small farmers. Just about the only small farmers who stand a chance of making decent living these days are organic farmers, who get a better price for their products. In addition study after study has shown that small organic farms in the developing world produce twice as much food per acre as chemical and GMO farms, while using far less fossil fuel and sequestering large amounts of excess CO2 in the soil. Yields on organic farms in the industrialized world are comparable to the yields on chemical and GMO farms, with the important qualification that organic farms far out-produce chemical farms under extreme weather conditions of drought or torrential rains. Of course, given accelerated climate change, extreme weather is fast becoming the norm.

For all these reasons, millions of American consumers are turning to organic foods and other organic items, including clothing and body care products – part of an overall movement toward healthy living, preserving the environment, and reversing global warming.

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Healthy Grocery Shopping Mon, 07 May 2012 16:53:17 +0000 By Karen Larkin, eHow Contributor

Healthy Grocery Shopping
Healthy grocery shopping begins with healthy meal planning. The Mayo Clinic bottom-lines healthy eating, telling us to weave 10 simple foods into our diets: apples, red beans, blueberries, spinach, broccoli, sweet potatoes, salmon, wheat germ, vegetable juice and almonds. Start with these items for your shopping list.

Meal Planning
According to the United States Department of Agriculture Food Pyramid, a 2,000-calorie diet consists of 6 grain, 2.5 vegetable, 2 fruit, 3 dairy, 5.5 protein and 6 oil servings, plus 265 free calories. This guide makes it easy to flesh out the remainder of our food plan.

On average, you will need 42 grain servings per person per week. Half of that should be whole grains, and they all should be grains you enjoy eating. Examples are oatmeal, bagels, cold cereal, popcorn, graham crackers, pasta and wheat germ. If you are not a fan of wheat germ, simply sprinkle a bit into your favorite meatloaf recipe. Chances are you will never notice it is there, and it still will nourish your body.

Fruits and Vegetables
Include apples, blueberries, spinach, broccoli, sweet potatoes and vegetable juice in your plan for fruits and vegetables. Beyond that, let color be your guide as you flesh out the remainder of your servings. The more varied the colors, the more broad-ranging the nutrients. Fresh, frozen and canned all are fine, but limit your intake of additives and preservatives.

Limit fats in your dairy selections, but beyond that, enjoy a broad range of dairy products, including milk, eggs, cheese, yogurt and even ice cream. If lactose is not your friend, make your selections from the wide range of lactose-free products available on the market.

With the exception of fish oils, limit animal fats in your protein choices. Fish, poultry, red beans, lean beef and pork are excellent protein choices. Vegetarians may choose beans, dairy products or nuts to round out protein choices.

Our society has become so focused on cutting unhealthy fats, it has become easy to slip into thinking that all fats are bad. Not so, says brain researcher Dr. Daniel Amen. Some fats are extremely good for us and even necessary. Without fats our brains literally would stop working and we would die. Limit animal fats and avoid trans-fats and partially hydrogenated oils, but be sure to get an adequate supply of other healthy oils. Examples are fish oils, olive oil, canola oil, almonds, walnuts and avocados.

Think about your lifestyle when planning your meals. Being busy and on the go need not doom you to a life of fatty dinners out of a bag. Apples, carrots, juices, deli meats, boiled eggs, prepackaged salads and tortillas are great grab-and-go foods. Also consider which items are in season or on sale when planning your meals.

Grocery List
Now that your decisions are made, check the refrigerator and pantry to determine which items you will need to purchase. Next, categorize the list according to the departments in your grocery store, ending with cold or frozen items.

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Juicing with Dr. Bailey Tue, 17 Apr 2012 17:01:20 +0000

Dr. Steven Bailey - Oregonian

If it hadn’t been for her daughter’s stubbornness, Mary DeMorest says, she might still be dragging herself through life sick, tired and cranky all the time. “Hopeless” is how she describes her state two years ago. After experiencing a long-term decline in her health and getting little help from conventional medicine, she was starting to feel as if she was beyond aid. Her daughter, however, had become a believer in juice fasting, which she had tried under the supervision of her naturopath, and she was insistent her mom at least talk to him. “She was doing this juice fast and I scolded her because I disapproved of people doing fasts,” DeMorest recalls. “She’s skinny and a dancer and I couldn’t figure out why in the world she would be doing that. But when I got sick and couldn’t think for myself, she hauled me down there.” Suffering from severe fatigue and joint pain she believes may have been brought on by a bout of viral meningitis a year earlier, DeMorest says she could not walk a block without becoming short of breath. By the time she arrived in Dr. Steven Bailey’s office in fall 2009, she says she was also having trouble remembering things and was experiencing irritability and mental fog. “I hurt all over.” Within about a week of joining one of the naturopath’s juice fasting support groups and starting on a fast, she says the fogginess, pain and fatigue began to lift and energy began to return to her body. She was forced to let go of everything she thought she knew about fasting and admit she felt good — really good, in fact — on a zero solid-food diet. As part of the naturopath-supervised group fast, she juiced and drank 64 ounces of fresh juices and 32 ounces of blended green vegetables and fruit (a “green smoothie”) every day. Preparing everything in her own juicer and blender, she consumed the juices of beets, carrots and celery, as well as smoothies made from spinach, apples and apple juice. “I was hungry the first couple of days and then after that I was not quite so hungry,” she says. “I lost about 10 pounds during that first week and felt so good that I wanted to do a second week.”

Liquid diet drawbacks But not everyone agrees there are health benefits to juice fasting. Though Bailey counts among his fasting clients some conventional medical doctors, most physicians tend to dismiss any kind of fasting for health reasons. Dr. Valerie Halpin, a bariatric surgeon at the Legacy Good Samaritan Weight Management Institute, says there’s a risk associated with juice-only diets because of the lack of protein and the possibility the body could consume its own muscle fiber if not given protein for a prolonged period. “Juice fasting does not include protein, which we consider a part of a healthy diet. Your body needs it to heal wounds and maintain normal body functions. So we would not advise going on a protein-free diet for any length of time. It’s probably not going to hurt anyone for a few days, but anything longer than a week would be considered dangerous.” While she says a juice and green smoothie program sounds slightly safer than juices alone, she would advise adding a lean protein source to any such cleansing regimen to make it “safer.” Patients who should not juice fast for any length of time include diabetics, pregnant women, those with poor immune function, those with stomach ulcers and those who are malnourished or underweight, Halpin said.

The juice fasting guru
Bailey, known as the fasting guru, argues the average person does just fine on a juice fast of a week or two, despite the limited protein. The relatively small amounts of protein found in fresh juices and smoothies are more than adequate, he maintains, to keep the average body going on a fast of one to two weeks — or longer — and the risk of the body consuming its own muscle fiber during such a fast is minimal. Bailey has been leading patients on juice fasts since he started practicing medicine nearly 30 years ago. A graduate of the National College of Natural Medicine, he has also written two books on juice fasting. “He’s well known for helping people do detoxes and teaching people about juicing,” says Dr. Satya Ambrose, a naturopath/acupuncturist and founder of the Oregon College of Oriental Medicine. “And he’s a character to boot.” And though Bailey uses a full spectrum of naturopathic and healing modalities in his work, fresh juices have been at the heart of his traditionally based practice for 29 years. In his books and in person, he produces a long list of conditions he has addressed with juice and green smoothie fasting, including migraines, gastroesophageal reflux, chronic gastritis, irritable bowel syndrome, colitis, rheumatoid arthritis, respiratory problems and chronic fatigue, among others. “There’s almost no disease where the benefits of fasting — physiologically and immunologically — will not be revealed by an enhanced reparative response by a person’s body,” Bailey says. “We use juice and smoothies to remove barriers and promote the body’s natural ability to redress inflammation and disease and promote a higher state of health. But we don’t heal anybody. We are promoting the body’s ability to heal.” Bailey appears to practice what he preaches. He says he has been fasting at least once a year since 1968, undertaking everything from regular five-day juice fasts to a 34-day water-only fast in 2003. He also did a 100-day combined water and juice fast in 1993 to bring awareness to a political cause. There is one scenario in which he says fasting never works: when someone is coerced into it. “The one thing I would say is that fasting always has to be voluntary.”

Mainstream fascination
Americans are becoming increasingly interested in cleansing with juices and blended concoctions, thanks to the growing popularity of the raw foods and natural healing movements, as well as movies related to plant-based nutrition and health. Released this year, the documentary “Fat, Sick & Nearly Dead,” chronicles an Australian futures trader who embarks on a long-term juice fast and reverses a serious weight problem, as well as a chronic autoimmune disorder. During his 60-day juice fasting road trip around America, the movie’s protagonist, Joe Cross chats with regular folks about nutrition and cleansing. Most people ignore him, but one obese trucker with the same auto-immune syndrome takes Cross’ advice to heart and starts his own juice fast. But before juice fasting and raw foods showed up in movies, meetups and on the Internet — there’s even a green smoothie iPhone app — Bailey was using them in his practice. “He’s very interested in honoring the old-time techniques that work,” Ambrose says. “Every time I see him at a convention, he’s with the old-timers asking about what they know and what they use.”

Traditional techniques
Fasting is as old-time as it gets for medicine. Though some hardliners define fasting as consuming only water for a period of time, others define it as giving up any normally consumed substance for a period of time for health or spiritual reasons. “It’s the intentional restriction of a normal diet out of willful discipline,” Bailey says. Taking juices alone has also been a part of traditional medicine for centuries. Ayurvedic doctors in India have used the juices of fruits, vegetables and herbs for several thousand years to restore and maintain health. Hippocrates, the father of Western medicine, used juices and used them to help patients suffering from a variety of ailments. It wasn’t until the early 20th century that juice fasting began to catch on in popular culture. Norman Walker, a naturopath who suffered from a stress-related chronic illness, restored his health using fresh juices and raw foods and spent the rest of his life researching and writing about nutrition. Not only did he open what was likely the first juice bar in the world (in Long Beach, Calif., in the 1920s), he is credited with inventing the first modern juicer — the Norwalk — still sold today. At the same time, he was busy popularizing juicing through his books, while prescribing juices to his patients for various conditions. Juicers might be the one household appliance that has come down in price over the decades. Bailey notes that a Norwalk juicer went for $720 in 1921. Today you can find a decent juicer onlinefor about $250. Bailey says about 99 percent off those who start his group fasts complete them. Though the basic fast lasts about five days, the group program also includes a “pre-fasting” diet of mostly fibrous vegetables and a “reintroduction” diet that allows people to start eating solid foods with fewer negative effects on the digestive system.

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Black Bean Croquettes Wed, 09 Mar 2011 22:28:48 +0000

Staples like canned black beans and frozen corn transform into spicy croquettes in mere minutes. Serve with warm corn tortillas, coleslaw and lime wedges.


  • 2 15-ounce cans black beans, rinsed
  • 1 teaspoon ground cumin
  • 1 cup frozen corn kernels, thawed
  • 1/4 cup plus 1/3 cup plain dry breadcrumbs, divided
  • 2 cups finely chopped tomatoes
  • 2 scallions, sliced
  • 1/4 cup chopped fresh cilantro
  • 1 teaspoon chili powder, hot if desired, divided
  • 1/4 teaspoon salt
  • 1 tablespoon extra-virgin olive oil
  • 1 avocado, diced
  1. Preheat oven to 425°F. Coat a baking sheet with cooking spray.
  2. Mash black beans and cumin with a fork in a large bowl until no whole beans remain. Stir in corn and 1/4 cup breadcrumbs. Combine tomatoes, scallions, cilantro, 1/2 teaspoon chili powder and salt in a medium bowl. Stir 1 cup of the tomato mixture into the black bean mixture.
  3. Mix the remaining 1/3 cup breadcrumbs, oil and the remaining 1/2 teaspoon chili powder in a small bowl until the breadcrumbs are coated with oil. Divide the bean mixture into 8 scant 1/2-cup balls. Lightly press each bean ball into the breadcrumb mixture, turning to coat. Place on the prepared baking sheet.
  4. Bake the croquettes until heated through and the breadcrumbs are golden brown, about 20 minutes. Stir avocado into the remaining tomato mixture. Serve the salsa with the croquettes.


Per serving: 405 calories; 12 g fat (2 g sat, 8 g mono); 0 mg cholesterol; 61 g carbohydrates; 0 g added sugars; 16 g protein; 16 g fiber; 438 mg sodium; 621 mg potassium.

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