A tasty and healthy guacamole to serve tonight

Today I’m serving up one of my favourite recipes for hanging out with friends – guacamole!

Playoff hockey! Sunny night on the deck. Whatever the reason, if you’ve got people coming over keep, this recipe up your sleeve.

Five reasons why you need to try this guacamole :

  1. The taste is fresh and satisfying. I mean I get requests for this stuff all the time
  2. It’s so easy! Start to finish in 5 to 10 minutes if you’re handy with a knife.
  3. It’s cheaper than picking up a little tub from the grocery store as long as avocados are in season. 
  4. It’s healthy!  No added salt or preservatives. Full of healthy fats, potassium,  a source of protein as well as other vitamins and minerals.

Whoa, timeout! Did you say fat?

Yeah, fat. Listen, I’m not a nutritionist but here’s what I’ve read: the majority of the fat content in avocados are unsaturated fats. Those unsaturated fats could lower cholesterol levels and improve heart health.

My research did uncover one word of caution: go easy on the portion sizes! While heart healthy, avocados are rich in calories. Like all things, pace yourself.

Still if it’s heads up vs cheese dip I figure this guacamole is healthier! (and tastier too, but that’s just me)


Guacamole from Scratch

Here is what you need:

  • 4 avocados, ripe
  • 1/2 a lemon
  • 1/2 a lime
  • 1 medium tomato chopped
  • 1/4 cup finely chopped onion
  • 1 teaspoon garlic powder
  • Fresh ground pepper to taste


Here’s what you do:

Mash em together.

Basically it’s that simple. Heck, it’s not gourmet cooking but it tastes great!



When my buddies are over I try to serve salt free or reduced nachos. The dip is packed with flavor so you won’t miss it.

Or if your crew likes to go even healthier, try using this guac as a dip on fresh cut veggies!

The next day if you’ve got leftovers you can spread it on a burger or try making tacos or fajitas.

Hopefully you guys love it!


Mr Healthy Scratch




Starting Lineup and Healthy Eating Challenge

My Starting Lineup is a feature where I announce my upcoming blog posts as part incentive to check back later in the week and part motivational tool to keep me writing. Have an idea you’d like added to the Starting Lineup? Feel free to submit a suggestion below.



So, this week here is what I’m planning to write about:

  1. I want to research and share a summary of the main pharmaceutical treatment options for psoriasis
  2. I want to pick one natural or alternative treatment method for psoriasis and share what I have learned and/or what others have said about it
  3. I want to try blogging either a new recipe or share an old favorite. I’m thinking Mexican but we’ll have to see
  4. I’ve been toying around with a post about why it’s hard being a Canucks fan. Hopefully I can get that finished this week.



As I promised yesterday in my post explaining the importance of healthy eating, here is my Day 1 weigh in for my 8 week Healthy Eating Challenge

  • Weight – 207.6 lbs
  • Chest – 42.3 inches
  • Midsection – 43 inches
  • Blood pressure – 130 / 74
  • Pulse – 69 bpm


In yesterday’s post I said I was going to track my food habits for the next 8 weeks, but to push myself I have decided to also include physical activity info too. Look for my first update next weekend.


I feel like I should emphasize something: I am not engaging in this challenge as some kind of a diet or weight loss scheme. That’s not the point.

Let me be clear: my first priority with this challenge is to improve my health. I also hope to inspire others to take steps to improve their health as well by sharing my journey here.

Speaking of journeys, Ernest Hemingway wrote this about journeying:


It is good to have an end to journey toward; but it is the journey that matters, in the end


Are you journeying well? If not, then commit to making a change and take the first step today.

Right now this health challenge is my first step.

What will be yours?


Mr Healthy Scratch

Why I’m making a healthy eating challenge

I’ve said it before and I’ll say it again…

I am not a professional of any sort – medical, psychological or otherwise.

I’m just a guy with spots. Lots of spots. If you’re reading this, I’m guessing you can relate.

I’m on a mission to learn more about psoriasis and share with you. What I’ve learned – even just in the last year – about a condition I thought I knew like the back of my hand…and my face, neck, chest, and everywhere else I’ve been scratching all this time.

So I’m planning to get you up to speed on everything you maybe didn’t know about psoriasis so you can live healthy and happy.

First up?


Now I don’t do as well as I would like with healthy eating. I’ll eat really well and then pig out on junk food. Sometimes I get fast food because I haven’t planned ahead or feel too busy to cook. So I get that eating well consistently is hard. But I’m going to share about why I think it is so important

4 reasons why members of team P should watch what they eat:


1. Eating well could improve your skin

You are what you eat.

This saying is more true for my fellow scratchers than you may know. In fact, some members of team P report full clearance of their skin symptoms by changing their diet!

2. Eating well could help your weight

There are strong links between psoriasis and carrying extra weight. It’s possible we are predisposed to it, but as a guy who has seen his waist size grow over the last few years, here is a pattern that I’ve seen develop in my life:

  • Have a major breakout of psoriasis
  • Get down about how I look and feel crappy from the breakout.
  • Eat crappy because I feel crappy
  • Pack on a few pounds because I’m eating crappy and not active enough
  • Psoriasis flares even worse because I’m eating poorly, inactive, heavier than normal, and stressing over all of the above.

If it sounds like a downward cycle, that’s because it can be. But by eating healthy I believe you can take control of that cycle!

3. Eating well could reduce your risk of other diseases

Diabetes, high blood pressure and cholesterol are all diseases that experts say are impacted by our dietary choices amongst others.

4. Eating well could help you feel great

There is no “food hangover” from healthy fruits and veggies. When you’re eating right, you don’t pay for it the next day. I find when I eat well I feel great both physically and emotionally.

And if eating well also helps control your psoriasis and your weight, that seems like a win-win situation!



Is there a miracle diet?

My answer?


Some people say add “this” to your diet or avoid “that”. They say it “cured” their symptoms. I am going to write future posts on many of these dietary plans to let you decide, but I must say there are 2 main reasons that I am not going to advocate for any one of them right now:

  1. Lack of personal success
  2. Lack of conclusive evidence

Let’s address those 2 concerns:

1. Lack of personal success

Perhaps it seems strange that I have written this epic post about eating healthy when it “hasn’t cured” me. To that, I would say eating healthy with the sole purpose of healing your skin is missing the point! I am beginning to learn that improved skin clearance shouldn’t be the only goal – maybe not even a main goal.

Eating well to improve your overall health can help control weight and contribute to your overall sense of happiness and well-being as I wrote above. There are many other benefits including helping the environment and even your wallet. Make these benefits your main goal. And absolutely, celebrate if you see improvement in your skin at the same time but don’t give up if you don’t.

2. Lack of conclusive evidence

Look, if science proved that eating 10 cucumbers each day was a healthy and 100% effective way to see complete clearance of psoriasis I’d be down at the supermarket filling up a cart of the stuff. Every week. Wouldn’t you?

More research is still needed – both to show what methods are effective and to prove that they are safe for long term use. Smarter people than I are on the case however, so don’t lose hope.

(By the way, don’t Google that cucumber thing, I just made it up as a random example. To my knowledge, a diet consisting solely of cucumber would not help and would probably be unhealthy.)



So then, what do you mean by Healthy eating?

For me, it’s simple. I plan to limit the foods that I know to be less healthy and eat more of the ones I know to be good.

There is no “food hangover” from healthy fruits and veggies. When you’re eating right, you don’t pay for it the next day.

Looking for more expert opinion and being a patriotic Canadian, I went searching for what the government had to say. I found a funny cartoon commercial (my tax dollars at work???) and some helpful information.

Some key take aways?

  • Eat more healthy things like veggies, fish and lean meats and reduce or eliminate unhealthy things like candy, doughnuts, french fries, alcohol and soft drinks. (Common sense, right?)
  • Be careful with portion sizes and the proportions of the different types of food on your plate (the largest portion on your plate should be fruits and veggies).
  • The government even has Eat Well recipes to try to give you quick and healthy options to try.



My 8 week Mr Healthy Scratch food challenge

For the next 8 weeks, I commit to doing the following:

  • I will limit cheat foods like candy and chocolate as much as possible
  • I will keep a journal of everything I eat whether it’s good or bad
  • I will take weekly measurements to track if food impacts my weight
  • I will try to learn and share healthy meal ideas – cooking from scratch when possible

I believe by focusing on healthy eating that I will notice better energy, better mood, maybe even better skin (but that might be hard to distinguish from the treatment I’m receiving – more on that in the future too).

Point is, I feel that this is a good and necessary journey for me to go on. I hope by sharing it with you that you to will feel like you can take steps to change your health too.

Tomorrow will be the official starting “weigh in.”

Ugh… I’m off to eat a Snickers while I still can.

I’m kidding, I’m kidding…


Mr Healthy Scratch