Taste the Rainbow

So many of us get in a rut with what we eat.  The same foods, snacks and meals day after day can get a little boring.  Use the rainbow challenge to help you integrate foods you haven't had in a while or have never tried.  


Red: pomegranates, cherries, watermelon, raspberries, grapes, apples, peppers, strawberries, beets
Orange:  carrots, peppers, oranges, acorn squash, cantaloupe 
Yellow: bananas, yellow zucchini, peppers, carrots, butternut squash, pineapple
Green: avocados, broccoli, spinach, green beans, zucchini, cucumbers, grapes, apples, peppers
Blue:  blueberries

Instructor Before & After: Shawn

After a startling comment made by a coworker Shawn Gorrell faced the mirror and addressed the excuses he'd been making.  After 7 camps, Shawn is now an instructor at our Mercer  location.  

what brought you to boot camp?

I was at a conference and one of my colleagues asked me “Why have you gotten so fat?”. That made me realize that all of the fat looking pictures I’d been explaining away as “bad angles” were just excuses. I knew that it was time to make a change. Then I saw my friend Dean’s blog about OBC, and I started asking him questions about it and got up the guts to give it a try. Originally I was only planning on doing a month, with the idea of getting my own workout on track, but I got hooked immediately.

how long have you been doing it?

I’ve been doing bootcamp since September of 2008. I did 7 camps in 9 months, and then started as an instructor at the end of May 2009.

what were your goals?  have you achieved them?  what are they now?

As a camper, my nebulous goal was “fab by 40”, which I wasn’t entirely sure exactly what it meant, but figured I’d know when I saw it. To get there I had a couple of main goals that I’d use every month. Goal 1 – don’t miss camp. In my 7 camps, I missed 3 days, 2 where I was out of state for work, and 1 where I was stuck at work overnight. I never missed a day due to injury, illness or excuses. Goal 2 – bring it every day. What I meant by that was that I never wanted to have a day that I looked back on and found my effort to be less than the best I could give. There were days where I’d be tired, but I always gave my personal best. Goal 3 was always a time goal for the mile. My first mile at camp was just under 10 minutes, and my last mile as a camper was a 5:42. As far as my “fab at 40” goal, I knew that I’d hit that when I put an after picture next to a before picture and was shocked and satisfied.

Now that I’m an instructor my goals are always moving around. Normally they are around races, either time goals, or number of races. Before I was a camper I hated running and had never run a race. Now I’m addicted to running races and will do my first marathon this year. First year as a runner I did 12+ 5K’s and 2 10K’s. Second year as a runner, I did 12+ 5 and 10Ks, and 2 half marathons. And this year I’ll do the same number of 5 and 10Ks, 2 halfs and a full marathon. I’ve also got a goal of my first sub 5:00 minute mile this year. Next year I think that I’ll start competing in sprint triathlons. My big goals as an instructor every month is to get the best out of every one of my campers and for us to have fun at every workout. I don’t want a day to go by where we don’t have smiling campers. A workout can be both hard and fun…

what are your results?

When I started bootcamp I weighed right around 240 pounds, and at the end of my last month as a camper I weighed 193. Since becoming an instructor, I’ve never been more than a pound or two over my final camper weight and have been as light as 181, depending on my run training schedule. Looking back at the first PT test I did as a camper, I did 25 pushups in a minute. Last Friday when we did PT test I did 61.

what were you expecting? (were you nervous? did you feel better?)

Before I talked to my friend Dean about what camp was all about, I thought that bootcamps were a place where you ran around and people yelled at you. I found that idea to be totally unappealing. Fortunately he told me that the environment was positive and that nobody would yell at me, but instead would be yelling for me. That was enough to convince me to at least try it. I was very nervous on the first day or two of camp, but once I figured out that nobody was going to be yelling at me, I got over it. I was also kind of nervous that other campers who were more fit would look down on me, but I found out quickly that the other campers have the same insecurities I did and that we all supported one another.

what would you tell someone who was nervous about joining?

I would tell them what that they have exactly the same fears that I did, and that they’ll quickly find out that there is nothing to be afraid of. Nobody is out there to judge anyone else. I tell my campers that my goal is to get each one of them *their* best workout every day and have fun doing it. It’s about getting their best, not someone else’s. 

what has been the most surprising?

That I got so hooked to doing something like this every day and being up before 5 to do it, and that I actually enjoy running. Before camp, I was an avid hater of running. I played sports, but the idea of running for enjoyment was inconceivable. I think that a lot of people talk themselves into “hating” running, but the reality is that they might be really good at it and enjoy it greatly if they give it a try. I would never have believed that before camp.

how have the instructors helped you?

When I was a camper I could tell that the instructor team truly cared about all of us, and they always seemed to have the right word of encouragement at the right time, when I needed it most. They also kept me accountable to my book, goals and level of effort. When I reached the point of fitness where I was at the front of the pack, they didn’t let me give less than my best.

I think that just about any place can get you a good workout, but what makes OBC different is how they treat people. In my time as a camper and instructor I’ve been to workouts at camps all over town, and what I’ve found is that the instructor teams are consistently good and have a focus on people and relationships. People come to camp to get fit, and they stay in camp because of the relationships they develop. There are people that I was with in my first month of camp that I’m friends with outside of camp 2 ½ years later. If it were just about the workout, I don’t think that would happen.

how has it impacted your life?

People wouldn’t recognize the life I have now compared to before coming to camp. Besides the weight loss and the changes that go along with that, my diet is radically better than it ever was before. I took the lessons learned at camp and made them a part of my lifestyle. Camp got me into running, and now I plan vacations and significant events around my race schedule instead of the other way around. One of the things we talk about at camp is “getting out of the comfort zone”, and I came to learn that the idea has just as much meaning in the rest of my life as it does in camp. I figured out that the best things in life are discovered when you take a risk and step farther than you thought you could, and when you quit listening to the negative inner voice that’s always telling you what you can’t do.

what unexpected things happened (emotional? family impacted?)

One of the nice unexpected side-effects of camp is that my overall stress levels have went down immeasurably. There is something about getting your butt kicked at 6am that makes the rest of the day seem much easier. Many of the things that would pop up in a day to ruin it will now just make me laugh, because I realize how trivial they really are.

what's been the most challenging?

The most challenging thing was actually just getting started. Once I started and got hooked, I can’t say that there is anything I think is a huge challenge. Sure there are days when I’d rather be sleeping in, or when I might have a flat workout, but they are the exception. I have fun at camp every day.

what's your favorite workout?

Anything with sprints or bands.  My overall favorites are Full Metal Jacked or 20-20-20 for sprints workouts, and 21 Gun Salute for bands. Rifle Run is one of my favorites too.

Herb-Crusted Chicken and Parsley Orzo

Make this yummy dish on any week night- you probably already have the ingredients and it only takes 20 minutes!

Yield: 4 servings (serving size: 1 breast half and 1/2 cup orzo mixture)

Ingredients

• 3/4  cup  uncooked orzo
• 2  tablespoons  butter, divided
• 1/2  teaspoon  salt, divided
• 1/4  teaspoon  black pepper, divided
• 4  (6-ounce) skinless, boneless chicken breast halves
• 4  teaspoons  dried fines herbes
• 1  tablespoon  olive oil
• 2 tablespoons fresh parsley

Preparation

1. Cook orzo according to package directions, omitting salt and fat. Drain. Stir in parsley, 2 teaspoons butter, 1/4 teaspoon salt, and 1/8 teaspoon pepper. Keep warm.

2. While pasta cooks, sprinkle chicken with the remaining 1/4 teaspoon salt and the remaining 1/8 teaspoon pepper; sprinkle fines herbes over both sides of chicken, pressing gently to adhere.

3. Melt remaining 4 teaspoons butter in a large nonstick skillet over medium heat. Add oil to pan, and swirl to coat. Add chicken to pan; cook 5 minutes or until browned. Turn chicken over; cook 7 minutes or until done. Remove chicken from pan; let stand for 3 minutes. Serve chicken over orzo mixture.

Nutritional Information

Calories:

342

Fat:

11.4g (sat 5g,mono 4.3g,poly 0.9g)

Protein:

33.9g

Carbohydrate:

24.4g

Fiber:

2.6g

Cholesterol:

89mg

Iron:

2.6mg

Sodium:

428mg

Calcium:

96mg

Running Form Tips

by Carl Leivers

One of the biggest sources of confusion for runners is whether their form is "correct."  Improving your form will help you run longer and faster with the same effort, and can help you avoid injuries.  So what's the "correct" form?  Every runner is unique, but there's some general principles that will make sure you're getting the most out of every step.

FEET UNDER YOUR HIPS
You may have heard talk recently about running on your mid-foot or toes instead of on your heels.  This allows you to take advantage of the body's natural shock-absorbing mechanisms -- helping to reduce injuries and increase efficiency.  In my experience, though, it's difficult to tell what part of your foot is landing first and even harder to change it.  So I coach my runners to focus on where their foot is landing compared to the rest of their body.  If you're landing with your foot underneath your knee and in line with your hips (rather than out in front of them), then you're going to naturally land on your mid- or forefoot.  The easiest way to make sure that's happening is to ...

TAKE SHORTER STRIDES
Studies have shown that the most efficient runners have approximately 180 footfalls a minute -- 3 a second!  Clearly if your feet are going to be hitting the ground that frequently, you're not going to be able to have a very long, loping stride.  By shortening your stride, you'll make sure your foot is landing underneath you, and you'll also reduce wasted energy.  Remember that if you can increase your efficiency, you'll be able to run faster and longer with the same effort.  So shorten up your strides and make sure that all your energy is going toward moving you forward.  Speaking of wasted energy ...

ARMS ALONG FOR THE RIDE
Your upper-body can waste a lot of energy while running.  That's because your arms really shouldn't be doing much more than helping your body maintain its balance.  It may look dramatic to pump your arms like a sprinter, but it really isn't helping when you're running for distance.  A good rule is to make sure that your arms never swing across the mid-line of your body.  Also, keep them "hinged" at the shoulder -- meaning that they swing freely from the shoulder, rather than pump forward and backward.

Applying these simple fixes may seem awkward at first, but after a few weeks you'll be gliding along, with plenty of energy left for your finishing kick!


Carl Leivers is an experienced runner and the men's cross country and distance track coach at Emory University.
Coach Carl believes in the importance of having a progressive training plan that is personalized to one's own strengths, weaknesses, and goals.  He offers private coaching and training programs.  Find out more at runningcoachcarl.com

Kale Energy Soup

Kale is a super food that I am often trying to get into my diet but am a little perplexed as to make that happened.  I loved making (and eating!) this soup.

1 medium onion, chopped4 cloves garlic, chopped
5 cups chicken or vegetabe broth
2 meduim carrot, diced into 1/4 inch cubes (1 cup)
1 cup celery
2 red potatoes, diced into 1/2 inch cubes
3 cups kale, rinsed, stems removed an chopped very fine
2 tsp dried thyme
2 tsp dried sage
salt and pepper to taste

Directions
1. Chop garlic and onions
2. Heat 1 tbs broth in a med soup pot
3. Saute onion in broth over med heat for about 5 minutes
4. Add garlic and continue to saute for another minute
5. Add broth, carrots and celery and bring to boil on high heat
6. Once it comes to a boil reduce heat to a simmer and
continue to cook for another 5 minutes. Add potatoes
and kale and cook until potatoes are tender, about 15
more minutes
7. Add rest of ingredients and cook another 5 minutes. If
you want to simmer for a longer time for extra flavor and
richness, you may need to add a little more broth

The World’s 25 Most Motivational and Inspirational Athletes

from sportstrainingblog.com Elite athletes naturally have a will to win, but by their actions many athletes also act to motivate and inspire others to achieve their best.
With this thought in mind, we’ve put together a list, albeit controversially, of the World’s 25 Most Motivational Athletes.
The ability of an athlete to inspire others isn’t purely about their performance. Criteria for inclusion included their ability to come back from adversity, their ability to win against quality competition again and again and their sportsmanship - how they handled themselves whether winning or loosing.
(Each entry has a link for more information and a YouTube link for video).

The World’s 25 Most Motivational Athletes

1. Lance Armstrong (USA) - did well at cycling, got cancer, then came back & conquered the cycling world with seven Tour de France wins . But what cements his No.1 position is that he has put his immense power as an athlete of the world to great use through his establishment of the Lance Armstrong Foundation and commitment to the cause to end cancer.
Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.
2. Muhammad Ali (USA) - Cassius Clay won an Olympic Gold (1960) and three heavy weight world titles. "I am the greatest" and "Float like a butterfly, sting like a bee" became his trademarks as he transcended sport in his retirement. According to Ali’s website "Ali has devoted himself to humanitarian endeavors around the globe. He is a devout Muslim, and travels the world over, lending his name and presence to hunger and poverty relief, supporting education efforts of all kinds, promoting adoption and encouraging people to respect and better understand one another. It is estimated that he has helped to provide more than 22 million meals to feed the hungry."
It’s not bragging if you can back it up.
3. Michael Jordan (USA) - Definitely the greatest basketball player of all time, Jordan was probably the most effectively marketed athlete of his generation. Through multiple comebacks and a stint in Baseball, His Airness proved his athleticism again and again, inspiring millions to be like Mike. For the record, he earned six NBA titles and two Olympic Golds. His charity work in his own name and through his Jordan Brand is ongoing and so far includes $5 million to Chicago’s Hales Franciscan High School, and donations to Habitat for Humanity and a Louisiana branch of the Boys & Girls Clubs of America.
I can accept failure, everyone fails at something. But I can’t accept not trying.
4. Michael Phelps (USA) - 14 Gold Medals in two Olympics at just 23 years old - a testament to his remarkable ability in one of the toughest sports as well as the number of opportunities to win medals in multiple events in swimming . Phelps was a 15 year old at the Sydney Olympics, finishing 5th in the 200m butterfly. Only Soviet gymnast Larissa Latynina (born 1934) holds more total career Olympic medals with 18 (nine gold), compared to Phelps’s 16 (14 gold). Extra credit to Phelps for donating a $1 million bonus from the Beijing Olympics to start his own charity.
You can’t put a limit on anything. The more you dream, the farther you get.
5. Andre Agassi (USA) - Andre was the child prodigy who reinvented himself as a 30-something tennis player to win eight Grand Slam singles tournaments and an Olympic gold medal in singles. His post-win gesture of blowing kisses to spectators on each side of the court was admired as a humble acknowledgment of the crowd’s support of him and tennis. Wikipedia says Agassi is regularly cited as the most charitable and socially involved player in professional tennis. It has also been surmised that he may be the most charitable athlete of his generation. He is the founder of the Andre Agassi Charitable Foundation (in 1994), which has raised over $60 million for at-risk children in Southern Nevada.
To the US open crowd at his last match: You have given me your shoulders to stand on to reach for my dreams, dreams I could have never reached without you. Over the last 21 years, I have found you. And I will take you and the memory of you with me for the rest of my life. Thank you.
6. Steve Redgrave (GBR) - one of the most enduring successful Olympians of all time - 5 gold medals in rowing at 5 Olympics , a feat shared by just four athletes. Sir Steve is now committed to providing a better deal for the Third World through both his FiveG clothing range and the Steve Redgrave Fund which raised £5 million in five years. His charity work addresses problems associated with lack of exercise, obesity, social inclusion and confidence among children and young people in Britain.
I’ve had it. If anyone sees me near a boat they can shoot me. (After winning his 4th gold).
7. Paavo Nurmi (FIN) - Considered the greatest Track & Field athlete of all time, Nurmi won a total of nine gold and three silver medals in the 12 events in which he competed at the Olympic Games from 1920 to 1928. Nurmi has won the most Olympic medals in Track & Field, 12 total. In 1932, Nurmi was unable to compete at the Olympics, as he had received money for his running and was thus considered a professional. (Born 1987, died 1973). Mind is everything. Muscle - pieces of rubber. All that I am, I am because of my mind.
8. Emil Zátopek (CZE) - was probably best known for his amazing feat of winning three gold medals in athletics at the 1952 Summer Olympics in Helsinki . He won gold in the 5 km and 10 km runs, but his final medal came when he decided at the last minute to compete in the first marathon of his life. In total Zátopek won five gold and one silver medals at the Olympics. (Born 1922, died 2000).
Great is the victory, but the friendship is all the greater.
9. Jackie Joyner-Kersee (USA) - Jackie Joyner-Kersee has amassed 20 records in the heptathlon and long jump and has won three Olympic gold medals (2 silver, 1 bronze). Off the track, she is a business executive who runs her own sports-marketing firm. Her Jackie Joyner-Kersee Foundation sponsors programs for disadvantaged youth and has raised more than $12 million to build a safe haven for young people to come learn, play, and contribute back to their community.
The medals don’t mean anything and the glory doesn’t last. It’s all about your happiness. The rewards are going to come, but my happiness is just loving the sport and having fun performing.
10. Nadia Comaneci (ROM) - One of the world’s best known Gymnasts, Comaneci was the first gymnast to receive a perfect 10 in Olympic competition. At 14, this Romanian dynamo captured the hearts and minds of the world with her daring and perfection. More recently, as contributing editor of International Gymnast Magazine, she is still very involved in her sport. She speaks five languages and is a TV commentator at major gymnastics competitions. Nadia has spoken at the UN, is involved with the Special Olympics and Muscular Dystrophy Association. She has also personally funded the construction and operation of the Nadia Comaneci Children’s Clinic, a clinic in Bucharest that provides low-cost and free medical and social support to Romanian children. Currently she is Honorary Consul General of Romania to the United States to deal with bilateral relations between the two nations.
Hard work has made it easy. That is my secret. That is why I win.
11. Roger Bannister (GBR) - At the time, many well educated people strongly believed that it was not possible to run a mile in less than four minutes.  However, Banister’s determination and spirit resulted in him proving the doubters wrong, running 3:59.4 for the 1609 metres in 1954 . Since his success, thousands of others have followed in his footsteps. Sir Bannister doesn’t rate his famous run as his greatest achievement, instead he cites his "subsequent 40 years of practicing as neurologist and some of the new procedures he introduced as being more significant."
The man who can drive himself further once the effort gets painful is the man who will win.
12. Vitaly Scherbo (RUS) - Arguably the greatest or most successful male gymnast of all time, he is the only male gymnast ever to have won a world or Olympic title in all eight events: at the 1992 Olympics , he won 6 of 8 events (team, all-around, and 4 of 6 event finals - more golds at a single Olympics than any other gymnast in Olympic history); and at various World Championships throughout his competitive years, he collectively won every event. He now runs the Vitaly Scherbo School Of Gymnastics in Las Vegas.
13. Dan Jansen (USA) - Over the course of his career, Jansen skated eight world records over 500m and 1000m, however, his mid-race falls during 1988 and 1992 Olympic races gained him notoriety for failing despite being favorite. After years of heart break, Jansen finally won an Olympic gold in his final race in 1994 in a world record time. He set up the Dan Jansen Foundation in memory of his sister, with the purpose of fighting leukemia. He is also a supporter of the Multiple Myeloma Research Foundation where he is a honorary board member.
I remember standing on that podium, … and for the first time probably before or since, wishing our national anthem had more verses.
14. Martina Navratilova (CZE/USA) - Navratilova won 18 Grand Slam singles titles, 31 Grand Slam women’s doubles titles (an all-time record), and 10 Grand Slam mixed doubles titles. Navratilova is involved with various charities that benefit animal rights, underprivileged children, and gay rights. Navratilova Vs Evert video .
The mark of great sportsmen is not how good they are at their best, but how good they are their worst.
15. Chris Evert (USA) - Evert also won 18 grand slam titles including three Wimbledons, seven French Opens, two Australian Opens and six U.S. Opens. Evert’s graceful appearance, quiet demeanor, outward appearance of gracious sportsmanship, and positive public image made her a favorite with the media and fans. Evert currently operates a tennis academy bearing her name in Boca Raton, Florida where she lives with husband and golfer Greg Norman.
I was very, very shy as a younger girl, just petrified of people. Tennis helped give me an identity and made me feel like somebody.
16. Arnold Schwarzenegger (AUT/USA) - Arny’s sheer size , action-hero movie roles and great accent has seen him transcend sport. Schwarzenegger, the current Governor of California, is also among the richest in the list with as much as $200 million in assets on conservative estimates. He donates his Governor’s salary of $175,000 per year to charities.
For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer.
17. John Maclean (AUS) - The first athlete in a wheelchair to swim the English channel, complete the Hawaiian Ironman Triathlon and the Molokai Challenge (ocean kayaking). He also rowed at the Beijing Paralympics (Silver medal), completed a Sydney-Hobart yacht race and was in the Australian Olympic Team in 2000 where he was a finalist in the 1500m wheelchair race. Maclean puts back into sport with gusto as well, especially via his John Maclean Foundation which provides support and assistance to Australian wheelchair users under the age of 18.
From thinking there was no way I could go on, I was now thinking there was no way I could not.
18. Dara Torres (USA) - Torres won three Silver Medals in the pool at the Beijing Olympics. Unremarkable in this field, but she was 41 years old and the mother of a two-year old. In total, Torres is a nine-time Olympic medalist (four gold, four silver, four bronze), first taking gold in the 4 x 100m at the 1984 Olympics in LA. She has also won at least one medal in each of the five Olympics in which she has competed, making her one of only a handful of Olympians to earn medals in five different Games.
I feel like I have so many middle-aged women who look up to me. I want them to feel proud, and feel like they can do what they set out to do.  I would never do anything to disappoint these women.
19. Jenny Thompson (USA) - The 10-Time Olympic Swimming Medalist and has won the most medals by any U.S. female Olympic athlete. Of late, Thompson received her medical degree and now works as an anesthesiologist in Boston.
20. Annika Sorenstam (SWE) - The most dominant player in women’s golf. Throughout her career , she has established new records in the LPGA (72 wins) and Ladies European Tour, won countless awards and events, and brought unprecedented attention to women’s golf. Her achievements have changed how women’s golf is played, covered and viewed, and in her rise to mainstream athlete and celebrity, she has had a positive impact on all women’s sports. Her Annika Foundation is "dedicated to providing inspirational experiences, and educational and financial resources that will help children in need to realize their full potential".
If you think about it, the golf ball doesn’t know which country you’re in.
21. Wayne Gretsky (CAN) - Called the greatest player of all time and despite his unimpressive stature, strength, and speed, Gretzky’s intelligence and reading of the game were unrivaled. He was adept at dodging checks from opposing players, and he could consistently anticipate where the puck was going to be and execute the right move at the right time. His current activities include TV and movie appearances, endorsements, a restaurant in his own name and the Wayne Gretzky Foundation which had raised over $1 million dollars in support of youth in hockey.
A good hockey player plays where the puck is. A great hockey player plays where the puck is going to be.
22. Dean Karnazes (USA) - This ultra-fit man most recently made big news for running 50 marathons in 50 states of the US in 50 days. He used the runs to send the message to Americans to get off the couch and reclaim their health . His charity, Karno Kids, aims to improve youths’ health and wellness and preserve the environment and open spaces.
Run when you can, walk if you have to, crawl if you must; just never give up.
23. Tiger Woods (USA) - Just saying his first name is enough to know who. Tiger demands respect - so far he’s won 14 majors and been the No 1 golfer the longest. His list of achievements is longer than his drive and which, in turn, has driven massive earnings. Hence, his charitable actions include the Tiger Woods Foundation (focusing on youth development), the Tiger Woods Learning Center (a school in California), and contributions through golf events and a concert which bears his name. And when all his activities tire him, there’s his sports drink, Gatorade Tiger. Listen to Earl Woods talk about Tiger.
Tiger is no longer a candidate for this list due to his indiscretions.
24.  Erik Weihenmayer (USA) - The first blind person to climb Mt Everest in 2001, Weihenmayer has since climbed the seven tallest peaks on each continent. Erik’s feats have earned him an ESPY award, recognition by Time Magazine for one of the greatest sporting achievements of 2001, an ARETE Award for the superlative athletic performance of the year, the Helen Keller Lifetime Achievement award, Nike’s Casey Martin Award, and the Freedom Foundation’s Free Spirit Award. He speaks to audiences on harnessing the power of adversity, the importance of a "rope team," and the daily struggle to pursue your dreams.
People get trapped into thinking about just one way of doing things.
25. Rocky Balboa (USA) - Ok, ok, the Sylvester Stallone character in these six movies is fictional, but Rocky’s rugged tenacity has inspired millions to fight with their heart. Who can’t remember the running up the stairs montage!
Yo Adrian!
How’d we go? Did we leave out your favorite inspirational athlete? Your comments are also welcome.

By Michael Blackburn, BAppSci (Hons), PhD (Sports Science). Michael has won two World Titles, competed in three Olympics in Sailing (winning a Bronze medal) and coached at a fourth (2008). Visit Website

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Asparagus Guacamole

By Nancy Schuessler

The recipe is simple, easy and delicious! The ingredients and directions are below and I hope you enjoy this dip accompanied by your favorite veggies or on some whole wheat pita! It is also a great addition for a sandwich spread or if you have leftovers you could toss it over whole wheat penne pasta to add delicious layers of flavor to your meal! If you make the recipe and eat it all and leave nothing behind, you can enjoy it with no guilt! Healthy, yummy and low calorie; my 3 favorite things! Enjoy!

Asparagus Guacamole

Ingredients

2 cups (approximately 1 lb) chopped lightly steamed asparagus

3 tsp fresh lemon juice

1 chopped red onion

1/4 cup of finely chopped fresh cilantro

1 large tomato, chopped

1/2 tsp chili powder

1/2 tsp ground cumin

1/4 tsp freshly ground black pepper

1-2 cloves of crushed garlic

1/2 cup plain Greek yogurt  

Red pepper flakes, salt and pepper to taste.

Directions

Combine the asparagus, lemon juice, spices and yogurt in a blender or food processor and blend until smooth. Add red onion and cilantro and blend together. Remove from the mixer and put in a bowl to chill in the fridge. Serve cold! Enjoy!