Sunday 1/17/16... Deadlifts + wallballs

Warm up: 
     Farmers walk - 200 meters
     4x - 10 pvc pass throughs + 10 air squats

Conditioning:

     3 Rounds - 
     7 Deadlifts
     10 wallballs

Run/Row 400 meters

     3 Rounds - 
     5 deadlifts
     10 wallballs

Run/Row 400 meters

     3 rounds - 
     3 deadlifts
     10 wallballs

An avocado a day keeps the cardiologist away! (Recipe included)

By Lynn Griffith

Posted Friday, January 15, 2016 at 12:01pm EST

Keywords: An Avocado A Day Help Lower Bad Cholesterol, avocado, heart disease

Avocado’s are prized for it’s nutrient value, rich texture and mild flavor.  It has become popular in health circles and is even considered to be a superfood.  In a 3.5 ounce serving you can find

• Vitamin K: 26 percent of RDV
• Folate: 20 percent RDV
• Vitamin C: 17 percent RDV,
• Potassium:  14 percent RDV
• Vitamin B5:  14 percent RDV
• Vitamin B6:  13 percent RDV,
• Vitamin E:  10 percent RDV
• Trace amounts of magnesium, manganese, copper, iron, zinc, phosphorous, vitamin A, B1, B2, and B3.(1)

Study replaces saturated fats associated with Standard American Diet with unsaturated fatty acids from avocados!

Recent research reports that eating one avocado per day is part of a heart healthy diet!  Researchers examined the effect that avocados had on cardiovascular risk factors by replacing saturated fatty acids with unsaturated fatty acids from avocados.(2)

The study consisted of 45 healthy, overweight or obese patients ranging in age from 21-70.  The participants were place on three different cholesterol-lowering diets.  Two weeks prior to the new diet, participants consumed an average American diet.  Participants were then randomly placed on a five week lower fat diet without avocado, a five week moderate-fat diet without avocado, or a five week moderate-fat diet with one avocado per day.(2)

Study found that one avocado per day lowers LDL cholesterol, overall cholesterol and triglycerides!

Researchers found that LDL cholesterol was lowest on the moderate fat diet that included one avocado per day.  They also found that this diet resulted in overall lower cholesterol, triglycerides, and other cardiovascular risk factors.(2)

In the United States, avocados are not a staple in the Standard American Diet. Many people struggle with ways to incorporate avocados into their diet, outside of guacamole.  Adding avocados to salads, sandwiches, or even dessert is a great way to incorporate more of this nutritious fruit.(2)  If you want to disguise avocado into a dessert the whole family will love, consider making these avocado fudge bites from Chocolate Covered Katie.(3)

5 Ingredient Avocado Fudge Bites

Ingredients:

• 1/4 cup mashed ripe avocado
• 6 tbsp coconut butter, melted
• 2 tbsp pure maple syrup or raw agave
• 1/4 tsp pure vanilla extract
• tiny pinch salt
• stevia to taste, OR 1 additional tbsp both pure maple syrup and coconut butter

Instructions:

1. If you have a Magic Bullet, blend all ingredients together until smooth. If you only have a bigger blender, you might wish to double the recipe for smoother blending.You can blend by hand if you absolutely must, but be sure to get the mixture completely smooth.
2. Spread into a small plastic container and freeze until set (at least 3 hours). At this time, you can either scoop into balls with a mini cookie scoop or you can simply cut into fudge.
3. If you want to coat them in chocolate (and why wouldn’t you?!), mix together equal parts cocoa powder, virgin coconut oil, and pure maple syrup until a thin sauce forms. Dip in the fudge balls, then immediately set back in the freezer to harden. Leftovers should be stored in the fridge or freezer for up to three days. (3)

Sources included:

(1)  http://authoritynutrition.com/12-proven-benefits-of-avocado/