Wednesday, May 27, 2009

Avocado Spread/Dressing

I use at least 2 avocados a week, making two separate batches. I started to use avocados to improve the health of my skin and hair in a dry climate. Ingesting more healthy fats is a great way to make your cracked skin, dry scalp and hair go away.
Avocado Spread/Dressing
1 whole ripe avocado (ripe when pressed firmly with your finger, it leaves an indent)
1/2 fresh lemon (fresh is much better than from-concentrate, and keeps the avocado spread greener, longer)
cayenne pepper, chili pepper and cumin to taste
Mash the avocado in a bowl with a fork or processor, add fresh lemon and mix to combine. Spice as you like with the suggested spices.
This creates a spread which is nice and spring-tasting on turkey burgers off the grill, or spread on cucumber slices lightly.
To create a wow-salad dressing, take 1 tsp of the spread above and mix with 1 Tbsp of olive oil and 1t more lemon juice. Mix together and sprinkle over several salads.

Why Willpower Won't Work

Wonder why you and I are slaves to those cravings? This article explains: Why Willpower Doesn't Work

Wednesday, May 6, 2009


This morning was a glorious workout; I actually breathed in and could feel my breath recharging me. I've become so numb lately due to stresses of work and home life. My husband got laid off almost 6 weeks ago which has negatively affected my nutrition goals; he's and I started treating ourselves more than usual. We've been consistent in our training, but using food to comfort and reward ourselves. I'm ready to leave that off.
Who is Bob? Bob helped me breathe deeper and see the sunlight shining brighter as I walked back to the office after my workout. Bob is a 78 year old friend of mine whom I used to see every single day at the gym in the morning, lifting iron after walking to and from the gym. I hadn't seen him in 6 months- he had cancer. He had survived chemotherapy and surgery and was back in the gym today for the first time, to get back into his schedule. He commented on his wife's health (sadly, not doing well from the stress of his diagnosis).
Looking into his beautiful, playful blue eyes I realized how excellent a person he was. His strength, kindness and mischievousness shone through.
What a gift to see Bob today. Only by being curious, lifting my head and smiling at the strangers around me did I ever build a relationship with him. What beautiful conversations are you missing today because your head is down and your life is 'too full'? Be curious and I guarantee you'll be inspired.

Back and Biceps

Fresh Training: Back & Biceps Training
Workout time: 25 minutes
Wide-grip pulldowns: 4 sets x 6 reps x 80lbs (Heavy)
One-arm dumbbell rows: 4 sets x 15 reps x 12.5lbs each arm
Barbell curl: 4 sets x 6 reps x 30lbs
Concentration curl: 4 sets x 15 reps x 7.5lbs each arm
A great workout, and in and out of the gym in less than 30 minutes. I schedule my workouts in batch on Sundays, and I plan to do this split on days when I'm pressed for time.
Cardio: 30 min walk on treadmill 4.0 speed, 1% incline (decreasing incline to decrease muscle build-up in my legs and thighs)
This is the first day I've done two workouts in a day since beginning my new split program; I only did it because I have commitments this weekend so I can't do my Saturday cardio. Since I plan to do 3 cardio sessions a week, I move them around to ensure I get them in. Just because I can't get them in at the optimal time, doesn't mean I don't do them. This goes for daily timing as well; I believe that cardio is most effective in the morning on an empty stomach, but if I can't get out of bed to do it in the morning I don't let that stop me from doing it that day at all.

Meals Today:
1/8c creamy rice, 2T salba, 2T ground Flax, 6 egg whites, red pepper, tomatoe, 2c mate tea
3oz turkey burger patty, 1/2c rice and peas mix, 1t avocado spread (recipe later today)
3oz chicken breast, 1/2c rice and beans mix
3oz tuna, 8oz mixed raw vegetables
Supper- I don't know what I'll pick up at Planet Organic tonight, but it will be a nice treat- maybe some grilled tofu and a nice roasted vegetable salad. The meat-eater (husband) is out of town, so my suppers are mostly wonderful fresh vegetables.

Take good care of you today. You're all you've got.