Eggs and Avocado Sandwich

By chance I spotted on a shelf at the library a great recipe collection: Ziggy Marley and Family Cookbook.

Twelve years ago, a friend and I saw Ziggy Marley in concert. Everyone was on their feet dancing and swaying to the reggae.

I’ve collected a number of cookbooks over the years. After checking this one out of the library I bought it for my apartment.

The Marley livet (diet) uses whole, organic food. It’s called ital. You can call me an Italian because I buy fresh, organic food too.

In New York City you can use SNAP benefits (food stamps) to buy produce at GrowNYC Greenmarkets around town.

The Rastafari performer echoes in his book my manifesto: that the food you eat can impact your mood. My body feels better when I eat better.

Losing just 4 pounds made a great difference.

Owing to copyright I can’t reproduce the specific recipes in the Ziggy Marley cookbook. Instead I’ll offer you a modified version that’s irie in its own right. As well, quicker and easier.

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Rise and Shine Eggs and Avocado

1/ 2 tablespoon butter

1 tablespoon olive oil

2 eggs

2 slices sourdough bread, or other favorite bread

2 butter lettuce leaves

2 slices heirloom tomato (you can use beefsteak or other)

2 avocados

1 teaspoon fresh lemon juice, or to taste

Salt and pepper, to taste

 

Toast bread.

To make avocado spread: Mix and mash avocados with lemon juice and salt and pepper.

Fry eggs in butter and olive oil

Apply avocado spread to bread, top with lettuce, tomatoes, and eggs.

Serves 1 person.

It occurs to me that you can insert a slice of Swiss cheese if you wanted to.

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Changeology Step 3 Perspire Update

It’s been 8 weeks since I hired the health coach.

In the 8 weeks or 56 days I’ve scrambled eggs and veggies for breakfast.

For only 4 days I had to buy an egg wrap at a coffee shop.

So I’ve completed Step 3 Perspire of the Changeology 5-Step method for realizing goals and resolutions.

Step 4 is Persevere and Step 5 is Persist.

I’ve recommended the Changeology book often because it’s a scientifically proven method for achieving goals and resolutions.

Step 3 Perspire takes 30 to 60 days to execute. The 5-Step method is a 90-day action plan.

So I have completed the action plan.

My story is living proof that the Changeology book is effective.

Greenmarket season has arrived in New York City.

In coming Fitness Friday blog entries I will be giving recipes.

Plus talking about healthful snacks you can take on the go.

There are better options than the standard high sugar natural flavor-laden protein bars.

I’ll talk about these portable options next.

Getting Support for Your Goals

The one small act of scrambling eggs and veggies for breakfast has whirled into action other goals in a snowball roll.

The health coach services end in two weeks. This 2-month health coach service was well worth the money.

This is why I tell readers to get the support you need to plan and prepare for the new goals you want to take on.

One of my ideas is to go back to school for a writing degree.

It can be scary to make changes even though the changes might be positive.

That’s why I say: create a support team of individuals you can talk with.

Lastly: to remember that with health you have everything you need.

What I write I would like to educate, empower, and entertain readers.

To give followers the idea that it’s not as hard as you think to make changes.

I’ve been scrambling culinary sunshine for 6 weeks so far.

I say Go for It: risk change.

You don’t know until you try what’s possible.

Egged On

Succeeding at one fitness goal empowers you to make other changes.

I’ve been scrambling eggs for breakfast for 4 week in a row so far.

For two days this week wasn’t possible.

Remembering that setbacks are to be expected you can cut yourself a break when you fall down every so often in doing what you’re trying to do.

I egged myself on (pun intended) to embark on setting another goal.

I find that trying to achieving one goal at a time is the method for not giving up.

Having too many goals  you expect to get at the same time will backfire.

My goal is to use the Changeology book to execute the 90-day plan of having eggs for breakfast and salads for lunch.

I’ll end here by telling readers that the Changeology book website is flawed. I’d like to use their contact form to tell them to post a list of FAQs with answers for every reader.

In fact the team at the website will not respond to you individually even though they say they will.

I’ve had a number of questions: is it okay if it takes longer than 90 days to achieve your goal? If it takes longer does this mean your goal won’t stick for the long-term?

What if you want to change an aspect of your original goal so that it’s easier to achieve it?

These questions have not been answered.

In the next Fitness Fridays blog entry I will talk more about getting support–from an actual expert like a health coach, and from friends and family,  and peers and others.

It might cost a bundle to hire a health coach yet doing this can be a great use of any extra money you have.

Your health coach can empower to make these changes.

I found out that the simple act of changing what I ate for breakfast activated my desire to make other changes.

It starts by reaching out for support. And this doesn’t have to cost a dime all the time.

Checking a book out of the library on the topic or talking with a person who’s been down this road before: it’s all good–and it’s free.

Eggs for Breakfast

In the May issue of Elle magazine Dua Lipa was interviewed.

She’s the Albanian singer-songwriter who won a Grammy award for Best New Artist.

Dua is Albanian for love. The music star revealed she eats eggs as snacks all the time. She cooked and fed her interviewer eggs.

My health coach vetted that having 2 eggs ( or 3 if you’re hungrier) for breakfast is okay.

So far I’ve scrambled eggs and veggies for 3 weeks.

That’s 21 days of the 90-day action plan in Changeology: 5 Steps to Realizing Your Goals and Resolutions.

Reading the Dua Lipa interview was so uplifting and inspiring.

The singer-songwriter seems real. Grounded. Like she’s grateful for her good fortune.

Just to know that there’s a famous singer-songwriter having eggs everyday can show us that Snap and Crackle Have Popped and outlived their usefulness.

I say: step away from the cereal box aisle. Your body will thank you.

 

 

Blueberry Shake Recipe

My health coach gave me this blueberry shake recipe:

1 scoop of Pea Protein**

1 handful frozen blueberries (can be organic frozen ones)

1 handful frozen spinach  (can buy pre-washed and put in reusable zipper bag in the freezer to have on hand)***

1 cup water

1 Tbs almond butter

a pinch of cinnamon

1/2 banana (optional)

Blend in a blender.

** I use Truvani–it has only five ingredients no stevia and no natural flavors

*** Scroll below totes for reusable zipper bags sold on Container Store website

Hiring a Health Coach

A Health Coach has to get certified. Duke University has a program.

Some nutritionists like Stefanie Sacks charge close to a thousand dollars for their services.

My health coach cost $395 for one one-hour intake plus two follow-up sessions.

You talk via telephone.

It’s been close to two weeks since I changed my breakfast food.

Scrambling culinary sunshine in the form of 2 or 3 eggs with colorful diced pepper and sliced mushroom (all organic, by the way) has brightened my mood.

Seeing the fiesta of color on my plate in the morning cheers me.

I say: nix having white food and beige food. It has little nutritional value. And it can depress you looking at it.

The change was immediate as soon as I started having eggs and veggies for breakfast.

It takes longer to cook, eat, and clean up. I’m going to cut up the peppers on Sunday night and store them with the mushrooms in a tiffin.

You can buy a 3-tray tiffin on Amazon. If I remember it cost about $35 to buy two of the tiffins. I’m going to buy another one soon to use.

The health coach vetted that it’s okay to have 2 eggs every day for breakfast. 3 if you’re hungrier.

This sure beats boxed cereal. It beats having the granola.

Next Friday I’ll share the shake recipe the health coach gave me.