Holy Guacamole!

Today I'm sharing a recipe that most people consider fatty or unhealthy.  I'm here to disprove the myth and get you saying, "holy guacamole!" before you can finish this blog.

 

Guacamole.  Believe it or not, as long as you skip the corn chips, guacamole is a very healthy source of monounsaturated fat.  My version combines avocados, tomatoes and lime juice for a quick, healthful side dish.  Instead of using chips, try dipping with carrots, celery, cucumber or any vegetable of your choice.  You can always spread "the guac" over a roasted chicken breast together with salsa for a Mexican twist.

 

Fun fact: If you’ve got under-ripe, rock-hard avocados and can’t wait to make your favorite avocado recipe, place them in a brown paper bag and store them at room temperature. Voila!  Avocados ripening before you have a chance to eat them?  Place them in the refrigerator and this will slow down the ripening process.

 

Ingredients

 

- 1/2 tomato, diced

- 1/4 onion, diced

- 2 Haas avocados

- 1 jalapeno, minced (optional)

- juice from 1/2 lime

- handful of fresh cilantro, chopped

- salt, to taste

- pepper, to taste

 

Directions

 

Halve avocados and remove the large seed. Score with knife and scoop out the good stuff. Lightly mix all ingredients in a bowl. Leave some chunks of avocado for good texture.  Cover with plastic wrap and refrigerate until needed. Press that plastic wrap right up to the guacamole to keep it nice and green. I like to leave the seeds in the bowl to prove to my friends it's homemade when they say it tastes so good I must have bought it (stays fresher longer too) :) 

 

As always, if you can't get your monounsaturated fats from the superfood avocado in this healthy guacamole, chew down some almonds, cashews or macadamia nuts.  Research shows that diets with healthy amounts of monounsaturated fats have a host of amazing health benefits including decreased risk for breast cancer, reduced cholesterol levels, weight loss and more. Studies have found that switching to monounsaturated fat from diets with trans fats and polyunsaturated fats results in weight loss.

Hope you enjoyed the recipe and information!  Check back in next week when I introduce another delicious superfood.  If you made this guacamole and love it, comment "holy guacamole!" below and share this with your friends.  

To your optimal living,

Mike Sherbakov, CSCS, RYT, CPT

Sources:

Mark Wolk, Alicia, “A Prospective Study of Association of Monounsaturated Fat and Other Types of Fat With Risk of Breast Cancer,” Archives of Internal Medicine. http://archinte.ama-assn.org/cgi/content/abstract/158/1/41

My Quest for Greatness

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I remember researching “enlightenment” at 14 years old.  I wasn’t quite sure what I was looking for, but I knew that something inside me sought answers.   I wanted to learn about life and intention. Little did I know it would be the experiences throughout the next decade that would teach me the all-too-important lessons a book never could.

To say the last several years had their share of ups and downs would be a slight understatement.  It hasn’t been an easy journey… yet I wouldn’t have it any other way.  

My quest for greatness begins with what I strive for in life:  authenticity, integrity and purpose. 

Authenticity (def): the degree to which one is true to one's own personality, spirit, or character, despite external pressures.

Perfect.  How often do we hear that?  Perfection was so important to me; it caused me to abandon my authenticity.  I had the picture perfect life planned at 14: graduate high school, go to a great college, meet a beautiful girl, get married, buy a house, have kids and grow old.  It was simple.

Sometimes life doesn’t go as planned.  The reality ended up quite different from my “plan” and I couldn’t allow myself to let go of what I thought “perfect” should be.  Why?  I have discovered we often try to show everyone that we are flawless in hopes that we will be liked and accepted.  Not only is it impossible to please everyone; we shouldn’t even try.

Our beauty lies in our vulnerability, our love, our complex emotions - our authentic imperfections.  When we embrace who we are and choose to be authentic, instead of perfect, we open ourselves to deep meaningful relationships and real happiness. There is no need to pretend to be someone you’re not.  You are perfectly imperfect just the way you are.

MY LIFE

Integrity (def): the concept of consistency of actions, values, methods, measures, and principles.

Another pivotal discovery in my adult life is that circumstance does not define character… integrity does.  Aristotle said it best with, “we are what we repeatedly do.”

Being rebellious in high school does not define me as “bad ” just the same as graduating college with honors does not define me as “good”.  Serving on active duty in the Marine Corps does not define me as a “jarhead” the same way I am not a “frat boy” because I joined a fraternity.  I am nothing in quotation marks.  I am me.

As long as I strive to consistently align my thoughts with my actions, I will live with integrity.  It is my belief that integrity is the glue between authenticity and purpose.

Purpose (def): the reason for which something is done or created or for which something exists.

When I discuss finding and living your purpose, I’m not referring to placing your life on hold to discover something mysterious that’s hidden somewhere nearly impossible to reach.

I genuinely believe we all have a unique arrangement of strengths, experiences and passions that blend together in unexplainable ways, leading us to our most authentic, purpose driven lives.

It is almost too easy to get wrapped up in the notion that “someday when I’ve figured it all out and I’ve discovered my purpose, I’ll be happy and until then my life sucks”.  Living a life of purpose is all about knowing that our highest goal or ultimate purpose is seeing just how consistently we can plug into the best within us.  With that as our goal, every moment gives us an opportunity to be on purpose.

“In life we do things.  Some we wish we had never done. Some we wish we could replay a million times in our heads.  But they all make us who we are, and in the end they shape every detail about us.  If we were to reverse any of them we wouldn’t be the person we are.  So just live.  Make mistakes.  Have wonderful memories.  But never ever second guess who you are, where you have been, and most importantly where it is you’re going.” –Unknown

Here I stand on my personal quest for greatness. Striving to live with authenticity, integrity and purpose. Excited to embrace the growth and development as I focus on only that which I can control.  No regrets, no worry of the past for it is has led me to this moment that I wouldn’t trade for the world.  Proud of the  life I’ve created, as it all makes sense when I look back to connect the dots.  It is perfectly imperfect and it has only begun.

To your quest,

Mike Sherbakov  

Salmon Broccoli Scramble

Salmon, broccoli and egg whites combine for the perfect protein-packed breakfast. Add a side of avocado for healthy fats and a serving of fruit for a delicious start to your day.
Servings: 2

Here's what you need...

• 1 teaspoon olive oil
• 1 cup fresh broccoli, cut into small pieces
• 5 egg whites
• 8oz grilled or smoked salmon, separated into small pieces
• dash of salt and pepper

Nutritional Analysis: One serving equals: 225 calories, 7g fat, 557mg sodium, 6.5g carbohydrate, 1g fiber, and 33g protein. 

-Every day do something that will inch you closer to a better tomorrow-

Mike Sherbakov, CSCS, RYT, CPT

Guilt-Free Cobbler

This recipe makes a perfect dessert for any time of the year. I used peaches, but feel free to substitute with apples or pears. Traditional cobblers and pies are filled with fat and sugar - this recipe is much lighter, but will satisfy your sweet tooth just as well. 
Servings: 1 

Here's what you need:

• 1 sweet, ripe peach (or apple or pear)
• coconut cooking spray
• 1 teaspoon agave nectar
• pinch of sea salt
• pinch of freshly ground cinnamon

1. Wash, peel and pit the peach. Chop into bite-sized pieces.
2. Pre-heat a skillet over medium-high heat. Spray lightly with coconut cooking spray.
3. Saute the peach pieces for about a minute, then add the agave nectar, salt and cinnamon. Continue to saute for another few minutes until it turns a deep golden color.
4. Serve and enjoy immediately!

Nutritional Analysis: One serving equals: 53 calories, .2g fat, 100mg sodium, 13g carbohydrate, 1.8g fiber, and 1g protein. 

-Every day do something that will inch you closer to a better tomorrow-

Mike Sherbakov, CSCS, RYT, CPT

Wild Blackened Catfish

Any caveman would be proud of this catch! Wild caught catfish is delicate and flaky, with loads of flavor. Catfish contains healthy fatty acids, provides complete protein, is a source of vitamin B-12, and is low in mercury. Pair it with dark leafy greens and some fruit for the perfect caveman meal. 
Servings: 4 

Here's what you need...

• 2 teaspoon olive oil
• 4 fillets wild caught catfish
• blackened seasoning (try Cajun's Choice)
• 1 lemon, sliced

1. Preheat oven to 350. Lightly oil a glass pan.
2. Coat the catfish fillets in the olive oil. Generously apply the seasoning to both sides of each fillet.
3. Line the fillets in prepared pan, and top with sliced lemon.
4. Bake for 25-30 minutes, until flaky.

Nutritional Analysis: One serving equals: 160 calories, 9g fat, 120mg sodium, 0g carbohydrate, 0g fiber, and 17g protein. 

-Every day do something that will inch you closer to a better tomorrow-

Mike Sherbakov, CSCS, RYT, CPT

Protein Pumpkin Pancakes

Enjoy these tasty pumpkin pancakes without guilt. Made with almond meal and packed with protein from eggs, these pancakes are sure to satisfy without shortchanging your results. 
Servings: 5

Here's what you need…

• 4 large eggs
• 3/4 cup egg whites
• 1 can of pumpkin
• 1 cup almond meal
• 1 teaspoon baking powder
• 1 teaspoon vanilla extract
• dash of nutmeg
• 1 teaspoon ground cinnamon
• cooking spray

1. In a medium bowl, mix all of the ingredients together.
2. Heat pancake griddle to medium heat and coat with cooking spray.
3. Cook each side about 3 minutes until brown, then flip and cook remaining side.

Nutritional Analysis: One serving equals: 255 calories, 15g fat, 112mg sodium, 11g carbohydrate, 5g fiber, and 19g protein. 

-Every day do something that will inch you closer to a better tomorrow-

Mike Sherbakov, CSCS, RYT, CPT

Sesame Chopped Salad

This has to be one of my favorite recipes.  Super healthy, super tasty.

• 1 cup cabbage
• 1 carrot
• 1 green onion
• 1 Tablespoon fresh cilantro
• 1 Tablespoon sliced almonds
• 2 teaspoons sesame low fat dressing
• 1/2 cup cooked chicken breast

1. Chop the cabbage, carrot, onion and cilantro into very small pieces. Add the almonds and toss with dressing.
2. Top with chopped chicken breast.

Nutritional Analysis: One serving equals: 276.5 calories, 7.5g fat, 468mg sodium, 27g carbohydrate, 7g fiber, and 26g protein. 

-Every day do something that will inch you closer to a better tomorrow-

Mike Sherbakov, CSCS, RYT, CPT