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INFORMATION |
ALT (Avocado, Lettuce, and Tomato) Sandwiches
Photo: Leigh BeischIngredients
- 2 tablespoons fat-free mayonnaise
- 8 (1-ounce) slices whole-grain bread with flaxseed, toasted
- 4 large leaves romaine or Boston lettuce
- 1 large ripe tomato, thinly sliced
- 1 sliced peeled avocado
- 12 very thin slices cucumber
- 4 (.77-ounce) slices reduced-fat, reduced-sodium Swiss cheese (such as Alpine Lace)
Preparation
Watch the video: How to Make Avocado, Lettuce, and Tomato Sandwiches
1. Spread mayonnaise on the 8 slices of bread.
2. Layer 4 slices with 1 lettuce leaf, 1 slice tomato, 1 slice avocado, 3 slices cucumber, and 1 slice cheese; top with remaining bread slices. Cut sandwiches in half diagonally.
- Prep Time:
- These easy sandwich stackers feature layers of sliced avocado, sliced tomato, lettuce, sliced cucumbers, and Swiss cheese. They’re perfect for a summer supper.
- Yield: 4 servings (serving size: 1 sandwich)
Nutritional Information
| Calories per serving: | 305 |
|---|---|
| Fat per serving: | 16g |
| Saturated fat per serving: | 5g |
| Monounsaturated fat per serving: | 7g |
| Polyunsaturated fat per serving: | 2g |
| Protein per serving: | 12g |
| Carbohydrate per serving: | 32g |
| Fiber per serving: | 7g |
| Cholesterol per serving: | 20mg |
| Iron per serving: | 2mg |
| Sodium per serving: | 359mg |
| Calcium per serving: | 230mg |
Good to Know
A healthier version of the BLT, this sandwich is nutrient-rich. Avocados are fattening, but they provide heart-healthy monounsaturated fat. Avocados are also high in fiber. They can be used as healthy baking and cooking alternatives for butter and shortening.
This Recipe Is
Gabby Reece: How I Stay Motivated to Work Out
This article originally appeared on Motto.
One of the biggest factors in achieving your health goals is finding the motivation to work out and keep your fitness top of mind. When life gets busy, it’s easy to let fitness fall by the wayside and not make it a priority. But once you find ways to keep yourself motivated and develop healthy habits, it can become a lifestyle that will enable you to see results and improve your overall well-being. Still, even as a former professional beach volleyball player, and now a Fitbit ambassador, carving out time to exercise hasn’t always been easy. That’s why I’ve depended on these five tips to keep me motivated throughout the years.
[brightcove:5315457854001 default]1. Develop a workout structure
Scheduling out your workout helps you stick to it and leaves little room for opting out at the last minute. A flexible routine that gives too much choice will be the thing that you cut out of your schedule first. I personally like to write it down. If you treat your workout like an appointment, it will help you stay committed and develop habits over time, which will make it easier to continue building exercise into your routine. When you might feel tired or you’re not seeing dramatic results, a structure will help keep you going.
2. Figure out your favorite activities
Staying motivated is infinitely easier when you find something you love to do. Some people enjoy working out at a gym and lifting weights, while others might find more joy from running outside or practicing yoga. While it’s important to try and incorporate both strength training and cardio into your workouts, it’s equally important to determine which forms of exercise you love most, so staying active becomes less of a chore and more of a source of happiness.
3. Sport the right gear
It may seem like a minor factor, but having the right clothing and gear can work wonders when it comes to motivation. I love using a heart rate monitor — keeping an eye on my heart rate zones is a great way to maintain intensity and make real-time adjustments to ensure I’m hitting my goals. I also enjoy finding some cute tights or sneakers to help boost my mood. I think when you look good, you feel good, and will find that much more reason to get moving.
RELATED: Do This 30-Minute Beach Workout to Turn Up Your Calorie Burn
4. Find a workout buddy
Finding a partner in crime to work out with is another great way of staying accountable. Making plans with someone else adds more of an obligation and makes it harder to consider taking the day off. That’s why my husband Laird and I make it a point to exercise together.
5. Make rest and recovery a priority
To stay motivated and get your best workout, you have to give your muscles and body a chance to recover. So don’t overdo it and be sure to get enough sleep, which is just as important for your health as exercise.
Gabrielle Reece is a world-renowned athlete, New York Times bestselling author, wife and mother. She’s a former professional beach volleyball player and was Nike’s first female spokesperson. She has a passion for healthy living and fitness, which has shaped her career and makes her a popular leader in the world of health and wellness.
News24.com | Deputy justice minister hijacked at gunpoint, escapes unharmed
Johannesburg – Deputy Minister of Justice and Correctional Services, Thabang Makwetla, was hijacked at gun point on Sunday night and forced to withdraw money, before being dumped in the North West, his spokesperson said.
Spokesperson Ntime Skhosana said on Monday that Makwetla was on his way to visit a patient at Life Riverfield Hospital in Johannesburg at about 19:30. When he arrived at the hospital gates, four balaclava-clad men scrambled out of a vehicle behind his.
“They held him at gunpoint, accosted him and took two security guards from the hospital.”
Makwetla was placed face down in the back seat of his car while the security guards were put in the boot.
“They drove to a neighbouring settlement where they demanded his cards and cellphone and then they took him out of his private car, a Range Rover, and placed him in their car.”
The men then took Makwetla to the nearest ATM where they withdrew money.
The abducted men were then taken to Kgabalatsane near Brits in the North West.
“They dropped them off and vehicles kept passing them. They found a car on the side of the road and asked the stranger if they could use their cell phone. He [the motorist] did not have petrol, but he had a cellphone, which was what they needed.”
Sikhosana said the police were called to the scene.
“He escaped unharmed, unscathed, he is fine. He will be resuming his duties tomorrow.”
When asked if he thought the incident was politically motivated, Sikhosana said, “It would be prejudicial to enter into any speculation”.
Newlands to host All Blacks but…
That was the word from rugby’s governing body on Monday‚ which named Newlands as the venue‚ but with a ‘TBC’ (To Be Confirmed) pencilled alongside.
The October 7 Test against the World Champions could move to the Cape Town Stadium in Greenpoint‚ which hosts the local leg of the World Sevens Series‚ if the certificate is not forthcoming by June.
Newlands and Cape Town last hosted the All Blacks in 2008‚ and if the regulations aren’t met in time‚ it could be another long wait to see New Zealand at the venue again.
“I do not think there will be a problem‚ but if there is‚ we’ll have to move the Test elsewhere‚” SA Rugby president Mark Alexander told Rapport earlier this month.
“It’s legislation in the country. If you do not have it (the certificate)‚ we cannot stage a Test there. They have a deadline – the Test is in October‚ and they have to meet that deadline.”
Newlands has been able to host Super Rugby matches because there is a grace period in terms of implementing the new regulations.
But if they don’t have the clearance by June‚ then SA Rugby would insist on moving the Test. The Stormers’ July home Super Rugby quarterfinal could also be in doubt.
“WP Rugby is proactively engaging with SA Rugby on this matter to resolve all outstanding issues with respect to the new certificates needed according to the new safety at sports and recreational events regulations‚ 2017 Act.”
WP Rugby Union chief executive Paul Zacks told Times Media Group.
Newlands has been a happy hunting ground for the All Blacks. They have won six of nine previous clashes against the Boks at the venue.
The Springboks will also head to Bloemfontein for the first time since 2010 to take on Australia in the Rugby Championship.
The first match of the Rugby Championship will take place on Saturday 19 August at the Nelson Mandela Bay Stadium in Port Elizabeth‚ when Argentina clash with the Boks.
The following week‚ the Springboks will be in action in Argentina against Los Pumas (Saturday 26 August‚ in Salta)‚ where after it’s the first bye weekend.
The Boks’ traditional tour to Australasia is in early September for matches against the Wallabies (Saturday‚ 9 September‚ NIB Stadium in Perth) and All Blacks (Saturday 16 September‚ QBE Stadium in Albany).
Although the Springboks have played in Perth before‚ they have never been in action at NIB Stadium‚ home ground of the Western Force.
The match in Albany will be the South Africans’ third visit to QBE Stadium after they played two matches in the 2011 Rugby World Cup – against Samoa and Namibia – at this stadium‚ which is used as secondary home base by the Blues.
A second bye weekend follows the tour before the Springboks head home for their last two encounters‚ on Saturday 30 September against Australia at the Toyota Stadium in Bloemfontein‚ and Saturday 7 October against New Zealand at in Cape Town.
“The venue in Cape Town is dependent on the outcome of an application for a safety certificate in relation to the first choice venue‚ Newlands‚” SA Rugby said in a statement.
Springbok Rugby Championship fixtures:
19 August – Springboks v Argentina‚ Nelson Mandela Bay Stadium‚ Port Elizabeth 26 August – Argentina v Springboks‚ Estadio Padre Ernesto Martearena‚ Salta 9 September – Australia v Springboks‚ NIB Stadium‚ Perth 16 September – New Zealand v Springboks‚ QBE Stadium‚ Albany 30 September – Springboks v Australia‚ Toyota Stadium‚ Bloemfontein 7 October – Springboks v New Zealand‚ DHL Newlands (TBC)‚ Cape Town – TMG Digital/TMG Sport
Lab Technician (cape Town)
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Lucerne Irrigation Manager
LUCERNE IRRIGATION MANAGER Our client is looking for an energetic retired couple with previous farming experience to manage this farm unsupervised MINIMUM REQUIREMENTS: Lucerne – cutting, raking and bailing experience Irrigation experience English Afrikaans and Xhosa Previous mechanical and maintenance experience advantageous Only candidates who meet the requirements will be considered Please send your CV in Word Format to susan@dyanmictalent.co.za or load directly via our website www.dynamictalent.co.za CLOSING DATE: 5 June 2017
Sport24.co.za | Opportunity to hone skills against England – Amla
Cape Town – Proteas batsman, Hashim Amla, says the three-match One-Day International (ODI) series against England starting on Wednesday is the perfect platform to ‘hone their skills’ ahead of the ICC Champions Trophy starting on June 1.
The number-one ranked Proteas have won 14 of the last 16 ODI’s, and will be searching for some pre-tournament consistency and confidence against a quality and ‘well-balanced’ home team who thrive in their backyard. The series will also give the coaching staff an opportunity to try out potential combinations and strategies as preparation intensifies ahead of the eight-team tournament.
“This ODI series comes at a good time, it’s before the Champions Trophy and it will be great preparation for both teams,” Amla said in Leeds on Monday. “England are a good team, very well balanced, so it will be a good challenge to hone down our skills so we can start the tournament on a good note.
“We have a very good balance in the team,” he explained. “There are a few of us who have been around for a few years. A few exciting youngsters like Quinton de Kock, Kagiso Rabada and Wayne Parnell, who has been around but still has age on his side. We have a very good mix, hopefully we can all put it together in this series and the Champions Trophy.”
The Proteas came from behind to win three matches in a row and the series 3-2 the last time the sides met in South Africa in 2016, but on this occasion, there will be little room for error against an in-form team.
“We played them not so long ago in South Africa and we know they have a long batting line-up with quite a few different bowling options,” Amla explained. “They are a well-balanced team, we understand that. We have had good series against them and because of their competitive nature, the way they have been playing and the way that we have been playing, I think it’s going to be a good series.”
Amla has an impressive record against England in the UK, averaging 69.83 with the highest South African score of 150 at the Rose Bowl in 2012. He has continued with the form that accounted for two centuries in the recently concluded IPL with 59 in the 13-run win against Northamptonshire on Sunday and is looking to carry the confidence into the upcoming series.
“The warm-up matches went really well,” he said. “When you come to a new place you want to try and get as much information from the conditions as possible. The two warm-up matches provided that; a lot of the batsmen got runs and the bowlers got a good workout. In the last game guys were tested at different times which was a good experience.”
eNCA | Deputy justice minister hijacked
JOHANNESBURG – Police have confirmed that Deputy Minister of Justice and Correctional Service Thabang Makwetla was hijacked by unknown assailants in Fourways, Johannesburg, on Sunday night.
The holdup occurred at about 7.30pm when the deputy minister was visiting poet and ANC stalwart Mongane Wally Serote at a hospital.
Makwetla was without his bodyguards.
The hijackers accosted and shoved him onto the back seat of his car, along with two hospital security guards, before dumping them 60 kilometres away, in Brits in North West.
Makwetla was unharmed, but the hijackers made off with his car, cellphone and bank cards.
eNCA
News24.com | Doctors stop all treatment for ‘suffering’ Piet Byl
Johannesburg – Doctors on Monday morning stopped all treatment for former top cop Piet Byleveld, who is in the Life Wilgeheuwel Hospital in Roodepoort.
His stepdaughter, Virnalize Welthagen, told Netwerk24 “it is just a matter of time” before he dies.
“It is not going well. He is not awake and we can see that he is very restless because he can’t breathe,” she said.
Byleveld, who has been sedated since Sunday, has stage four cancer in both lungs – which has spread to his spine, adrenal gland and liver.
Several ex-colleagues and relatives visited him at the weekend.
“There are fewer visitors today,” said Welthagen, adding that Byleveld’s wife Elize has been at his bedside all the time.
“Elize is doing well under the circumstances.”
Elize Swart, Byleveld’s sister, says the hospital is doing everything possible to keep him comfortable.
“He is suffering. We are all hoping and praying every day, but things don’t look good,” Swart said.
Byleveld – or Piet Byl, as he is also known – retired in 2010 after a career of 38 years with the police. He was involved in several high-profile cases, including that of Leigh Matthews, Sibille Zanner and Sheldean Human. He was also responsible for the arrest of serial killers Cedric Maake and Lazarus Mazingane.