I am a big proponent of setting up treats (desserts, splurges, cheats.. whatever) to actually include some nutrition. That way you get the mental release of 'cheating' and get some value from the foods you are ingesting. This does not mean these foods "don't count" as cheating, just that you get bonus points for getting vitamins/fiber/antioxidant goodness in with your cheat.
Two recipes that I like to use are these fruit compotes (best served over plain Greek yogurt or vanilla ice cream):
1 bottle of red wine (sweet, something you like, but not too spendy)
1 cinnamon stick
8-10 dried figs
sugar about a half cup (hey it's dessert)
a pinch of salt.
Take the stems off of the figs and cut them in half (the figs, not the stems)
pour the entire bottle of wine in a medium pot or saucier.
Add the figs and cinnamon, and allow it to reduce by about 1/2 to 2/3.
add the sugar, pull out the cinnamon stick and give it a quick whiz with your blender (immersion or bar, just remember that if the liquid is hot, to use a towel to top the bar top blender as the steam will pop the lid off and scald the crap out of you). Cool, and use to top the fore mentioned tasty treats.
1 thumb sized knob of ginger
1 cup sugar
1 cup h2o
2 ripe mangos.
Wash and slice the ginger in thin strips, you don't need to peel them as we're going to strain them out any way. Put the sugar, water and ginger on medium-low heat and take the mangoes to task; medium dice. Let the syrup go for 5-10 minutes, then pull off the heat and let cool slightly on the counter top. Add the mangos to the slightly cooled mixture (if you don't cool it the mango turns to mush). Refrigerate, serve.
pyramid on the ergometer:
partner alternating sets:
push press at 135/pull-ups
5 reps each
Jitz open mat.
Moving well. Rolled with some new guys. Back felt good. Back to the mat tonight.