Recipe of the Week - Cranberry, Apricot & Walnut Fruitcake

Cranberry, Apricot & Walnut Fruitcake

This isn't your grandmother's fruitcake! By replacing the usual candied fruit with nutrient-dense unsweetened dried cranberries and apricots, we've cleaned up and reduced the sugar in this often-regifted gift. Plus, adding a shallow pan with water to the oven during baking ensures an intensely flavorful and moist cake.

Serves: 24 Makes: 2 cakes Hands-on time: 45 minutes Total time: 2 hours, 30 minutes (not including fruit marinating time)

INGREDIENTS:

• 2 cups unsweetened dried cranberries
• 3 cups unsweetened dried apricots, chopped
• 1 cup organic crystallized ginger, chopped
• 1 cup no-sugar-added organic apricot nectar, divided
• 2 cups whole-wheat flour, divided
• 2 tsp baking powder
• 1 tbsp lemon zest
• 1 tsp cinnamon, ground
• 1/2 tsp allspice
• 1/2 tsp sea salt
• 1/2 cup olive oil
• 1/2 cup powdered stevia
• 1 egg
• 2 egg whites
• 2 tsp pure vanilla extract
• 2 cups unsalted walnuts, toasted and chopped

INSTRUCTIONS:

1.     In a large bowl, combine cranberries, apricots, ginger and 1/2 cup nectar. Let stand for 1 day, stirring occasionally, so fruit can soak up nectar and produce a more flavorful cake (don’t skip this step or cake will be too dry).

2.     Line 2 8 x 4-inch loaf pans with parchment.

3.     Preheat oven to 250°F. Sprinkle 1/2 cup flour into dried fruit mixture; stir just to combine. Set aside.

4.     In another bowl, whisk together remaining 1 1/2 cups flour, baking powder, lemon zest, cinnamon, allspice and salt. In a separate bowl, beat oil with stevia until well combined. Beat in egg, egg whites and vanilla. Stir in flour-lemon zest mixture until just incorporated, followed by dried-fruit mixture and walnuts. Scrape into prepared pans, smoothing tops. Cover each pan well with foil.

5.     Set a separate large shallow pan on bottom rack of oven; pour in enough water to come halfway up sides (this will produce extra moisture for cakes while they bake). Then place cake pans in center of oven and bake until cake tester inserted in centers comes out clean, about 2 1/4 to 2 1/2 hours. Let cool on racks in pans.

6.     Meanwhile, in small saucepan, bring remaining apricot nectar to boil over medium-high heat. Cook until liquid has reduced by half, about 15 minutes; spoon over hot loaves. Let cakes cool completely before removing from pans. Wrap well with plastic wrap and keep refrigerated until ready to serve. Fruitcake will keep for up to 1 week in fridge or can be frozen for up to 3 months. Serve chilled or at room temperature.

Nutrients per 1.2-oz serving: Calories: 150, Total Fat: 6 g, Sat. Fat: 0.5 g, Carbs: 24 g, Fiber: 3 g, Sugars: 12 g, Protein: 2 g, Sodium 25 mg, Cholesterol: 5 mg

Source: Clean Eating Recipes

Exercise of the Week – Dumbbell Walking Lunge

Exercise of the Week – Dumbbell Walking Lunge Try out this excellent compound leg exercise – lunge walk between the pillars in The Well. Dumbbell Walking Lunge

Instructions Preparation Stand with dumbbells grasped to sides. Execution Step forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Stand on forward leg with assistance of rear leg. Lunge forward with opposite leg. Repeat by alternating lunge with opposite legs. Comments Keep torso upright during lunge; flexible hip flexors are important. Lead knee should point same direction as foot throughout lunge. A long lunge emphasizes Gluteus Maximus; short lunge emphasizes Quadriceps. Tibilalis Anterior is exercised eccentrically during landing on heel.

la Utility: Auxiliary  Mechanics: Compound  Force: Push Muscles Target Quadriceps Synergists Gluteus Maximus Adductor Magnus Soleus Dynamic Stabilizers Hamstrings Gastrocnemius Stabilizers Erector Spinae Tibialis Anterior Gluteus Medius Gluteus Minimus Quadratus Lumborum Obliques

Source: exrx.net

Recipe of the Week: Garlic Parmesan Roasted Chickpeas

Garlic Parmesan Roasted Chickpeas – Salty, protein-packed – yummy snack. 

Makes: 2 1/2 cups

Hands-on time: 10 minutes

Total time: 55 minutes (plus drying time)

INGREDIENTS:

·         2 15 1/2-oz BPA-free cans chickpeas (aka garbanzo beans), drained and rinsed

·         1 tbsp olive oil

·         1 tsp minced garlic

·         1/2 tsp sea salt

·         Fresh ground black pepper, to taste

·         1/2 cup grated Parmesan cheese

INSTRUCTIONS:

1.      Spread chickpeas on several layers of paper towel and let dry for 30 minutes.

2.      Preheat oven to 400°F. In a medium bowl, combine oil, garlic, salt and pepper. Add cheese and stir until crumbly and oil is absorbed. Add chickpeas and toss to coat.

3.      Spread on a baking sheet and bake for 45 to 50 minutes, until golden and crispy

Nutrients per serving (1/4 cup Garlic Parmesan Roasted Chickpeas): Calories: 118, Total Fat: 3 g, Sat. Fat: 1 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 1 g, Carbs: 15 g, Fiber: 3 g, Sugars: 1 g, Protein: 6 g, Sodium: 202 mg, Cholesterol: 4 mg133

Source: Clean Eating Recipes

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Recipe of the Week: Easy Edamame Vegetable Soup

Recipe of the Week: Easy Edamame Vegetable Soup – A great way to warm up in November.

Edamame is the Japanese word for green soybeans, which are also known as sweet beans, vegetable soybeans and beer beans. They are sold frozen both in the pod and shelled, but the shelled version is the most convenient.

• Prep time 15 minutes
• Total time 35 minutes
• Portion size 6 to 8

Ingredients

• 1tbsp(15 mL) olive oil
• 2carrots, thinly sliced
• 2 ribs celery, thinly sliced
• 1 onion, diced
• 2cloves garlic, minced
• 1/4tsp(1 mL) pepper
• 3cups(750 mL) vegetable broth
• 1zucchini, thinly sliced
• 1/2 red pepper, diced
• 2tbsp(30 mL) sodium-reduced soy sauce
• 1-1/2tsp (7 mL) grated fresh ginger
• 1/2tsp (2 mL) sesame oil
• 1/2pkg (450 g pkg)medium firm tofu, drained
• 1cup (250 mL) frozen shelled edamame, thawed

This recipe's ingredients have been scaled and recalculated for your automated grocery list. The method still refers to the original recipe amounts. RECIPES HAVE BEEN TESTED USING ORIGINAL AMOUNTS ONLY, AND SCALED RESULTS MAY VARY. Click here to learn more about scaling Canadian Living recipes.

Preparation

In Dutch oven or large saucepan, heat olive oil over medium heat; cook carrots, celery, onion, garlic and pepper, stirring occasionally, until softened, about 8 minutes. Add broth, 3 cups water, zucchini, red pepper, soy sauce, ginger and sesame oil; bring to boil. Reduce heat and simmer until carrots are tender, about 8 minutes.

Cut tofu into 1/2-inch (1 cm) cubes. Add to soup along with edamame; simmer for 3 minutes.

Source: canadianliving.com 

Recipe of the Week: Black Beans with Pico De Gallo

Recipe of the Week:  Black Beans with Pico De Gallo -  A classic dish that can be used as a main or as a side, this Mexican-style black beans are lightly seasoned with cumin, coriander and oregano.

Serves: 6 Hands-on time: 20 minutes. Total time: 1 hour, 10 minutes (plus soaking time).

INGREDIENTS:

·         1 cup dried black beans, rinsed

·         1/2 small white onion, finely chopped

·         1 clove garlic, smashed and peeled

·         1 tsp ground cumin

·         1 tsp ground coriander

·         1 tsp dried oregano

·         1/2 tsp sea salt

·         1/4 cup chopped tomato

·         2 tbsp chopped red onion

·         2 tbsp chopped red or green bell pepper

·         1/2 cup crumbled queso fresco (TIP: If queso fresco is unavailable, crumbled reduced-fat feta or goat cheese are also good options.)

·         Fresh cilantro sprigs, for garnish

INSTRUCTIONS:

1.     To a medium bowl or saucepan, add beans and enough water to cover by 1 inch. Cover and set aside in the refrigerator overnight.

2.     Drain beans, transfer to a medium saucepan and add white onion, garlic, cumin, coriander, oregano, salt and 3 cups water. Bring to a boil, then reduce to a simmer, partially cover and cook until beans are tender, about 40 minutes.

3.     Meanwhile, make pico de gallo: In a small bowl, combine tomato, red onion and bell pepper. Set aside.

4.     Use a slotted spoon to transfer beans to serving plates. Top with queso fresco and pico de gallo, dividing evenly. Garnish with cilantro sprigs.

Nutrients per serving (1/2 cup beans, 4 tsp queso fresco, 4 tsp pico de gallo): Calories: 145, Total Fat: 2 g, Sat. Fat: 1 g, Carbs: 23 g, Fiber: 3 g, Sugars: 2 g, Protein: 9 g, Sodium: 189 mg, Cholesterol: 7 mg

This recipe's ingredients have been scaled and recalculated for your automated grocery list. The method still refers to the original recipe amounts. RECIPES HAVE BEEN TESTED USING ORIGINAL AMOUNTS ONLY, AND SCALED RESULTS MAY VARY. Click here to learn more about scaling Canadian Living recipes.

Source:  cleaneatingmag.com

Exercise of the Week: Romanian Deadlift

Exercise of the Week:  Romanian Deadlift  - Done properly with good form, this compound exercise effectively works your whole lower body. Romanian Deadlift   Instructions Preparation Grasp barbell from rack or deadlift from floor with shoulder width to wide overhand grip. Stand with shoulder width or narrower stance. Execution Lower bar to top of feet by bending hips. Bend knees during descent and keep waist straight so back is parallel to floor at lowest position. Lift bar by extending at hips and knees until standing upright. Pull shoulders back slightly if rounded. Repeat. Comments Throughout lift keep arms and back straight. Wider grip allows for slightly fuller range of motion (descent).  Utility: Power  Mechanics: Compound  Force: Pull Muscles Dynamic Hip Extension Knee Extension Ankle Plantar Flexion Static Spine (Thoracic, Lumbar) Extension Shoulder Extention Scapula & Clavicle Elevation (top) Retraction (bottom)

Source: exrx.net

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Recipe of the Week: Rolled Cranberry Turkey Breast with Creamy Gravy.

Recipe of the Week:  Rolled Cranberry Turkey Breast with Creamy Gravy - Sometimes a whole turkey is just too much for a small group. Celebrate the holiday with this easy all-in-one dinner that includes a lovely traditional stuffing rolled right up in the turkey. Look for a fresh boneless skin-on turkey breast at the butcher's counter.  

• Prep  time30 minutes
• Total time2-1/4 hours
• Portion size4 to 6 servings

Ingredients:

·         boneless skin-on turkey breast

·         1tsp1tsp(5 ml)  olive oil

·         pinch each salt and pepper

Cranberry Sausage Stuffing:

• 115gturkey sausage or turkey sausages, casings removed
• 2tsp(10 ml)olive oil
• 2 cloves garlic, minced
• 1/4cup(60 ml)  each finely diced onion, and celery
• 1tbsp(15 ml) chopped fresh sage
• 2tsp(10 ml) chopped fresh thyme
• 1cup (250 ml) cubed sourdough bread
• 1/4cup(60 ml) dried cranberry dried cranberries
• 1/4cup(60 ml) (60 ml) sodium-reduced chicken broth
• 1/4tsp(1 ml) pepper

Creamy Gravy:

• 1tbsp (15 ml) butter
• 3cloves garlic, minced
• 2tsp(10 ml) chopped fresh thyme
• 2cups(500 ml) sodium-reduced chicken broth
• 1/3cup (75 ml) whipping cream, (35%)
• 2tsp(10 ml) grainy mustard
• 1/4 tsp (1ml)pepper
• Pinch salt
• 2tbsp(30 ml) cornstarch

This recipe's ingredients have been scaled and recalculated for your automated grocery list. The method still refers to the original recipe amounts. RECIPES HAVE BEEN TESTED USING ORIGINAL AMOUNTS ONLY, AND SCALED RESULTS MAY VARY. Click here to learn more about scaling Canadian Living recipes.

Preparation

Cranberry Sausage Stuffing: In skillet, cook sausage over medium heat, breaking up with wooden spoon, until browned, about 4 minutes. Remove to plate.

Add oil to skillet; cook garlic, onion, celery, sage and thyme, stirring frequently, until onion is softened, about 5 minutes. Stir in sausage, bread, cranberries, broth and pepper until bread is softened. Let cool. Make-ahead: Refrigerate in airtight container for up to 24 hours.

Holding sharp knife horizontally at thick long side of turkey, cut in half to within 1 inch (2.5 cm) of opposite side; open like a book. Cover with waxed paper; pound to 1/2-inch (1 cm) thickness. Spread with stuffing, leaving 1-inch (2.5 cm) border on all sides. Starting at skinless side, roll up. Tie securely with butcher's twine at 2-inch (5 cm) intervals.

Brush turkey with oil; sprinkle with salt and pepper. Place on rack in roasting pan; add 1 cup water. Roast in 325 F (160 C) oven until no longer pink inside and meat thermometer inserted in turkey reads 165 F (74 C), about 1-1/2 hours. Transfer to cutting board and tent with foil; let stand for 10 minutes. Slice, discarding twine.

Creamy Gravy: Meanwhile, in saucepan, melt butter over medium-high heat; cook garlic and thyme, stirring, until fragrant, about 1 minute. Add broth; cook until slightly reduced, about 4 minutes. Stir in cream, mustard, pepper and salt. Combine cornstarch with 1 tbsp water; stir into broth mixture and cook until thickened, about 1 minute. Serve with turkey.

Change it up - Rolled Leek and Mushroom Turkey Breast Stuffing: Omit sausage. Substitute 1 leek, thinly sliced, and 1 cup sliced cremini mushrooms for onion, celery and cranberries. Add 1/4 cup grated Parmesan cheese along with bread.

Source: Canadian Living Recipes

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Recipe of the Week: Almond Coconut Power Cookies

Almond Coconut Power Cookies

 Ingredients:

• 1-3/4 cups almond flour (don’t pack the flour down, it’s very dense and you will use too much if you pack it)
• 1 cup rolled oats (use certified “GF” oats if necessary, soak for 5 hours if you have trouble digesting oats)
• 1/2 cup of coconut flakes. Look for unsulfured to avoid “sulfites” which can promote allergies.
• 1/4 cup sesame seeds
• 1/2 cup sucanat sugar (lower in glycemic index and less processed than regular sugar)
• 3 organic eggs (Vegan option: 1 egg = 2 tbsp finely ground flax seeds, 3 tbsp water)
• 2 tbsp almond butter
• 1/4 cup organic coconut oil

Method: Combine all the dry ingredients together in a large bowl. In a separate bowl, whisk the eggs and add the almond butter and coconut oil, stir together. Combine both the wet and dry ingredients until the batter has no dry bits. Form into 1 inch balls and flatten with a fork onto a greased cookie sheet. Note: If you find the batter too dry (as almond flour can vary in moisture content) you can add 1/4 almond milk as well .Bake at 350 degrees for 10-12 minutes. Watch the cookies carefully, every oven varies a little bit in cooking time.  Makes 2-3 dozen.

 These little power gems are great for breakfast with some yogurt and fruit or as an energizing afternoon snack to keep that belly from growling. I suggest you limit your serving size to 1-2 per day – I know, it will be tough because they are so good!

·         Excellent source of nutrients: Vitamin C, E, calcium, magnesium, potassium, antioxidant flavanoids

• Good fat to make it satisfying and fulfilling (fat promotes the secretion of the hormone leptin which signals the “stop eating” mechanism in your brain).
• A protein component to make it snack-worthy and blood-sugar balancing.
• Easy on the sugar, to prevent you from crashing.
• Easy to make, bake and eat – who doesn’t love that?

Source: www.joyoushealth.ca

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Exercise of the Week: Dumbbell 45° Side Bend

Exercise of the Week: Dumbbell 45° Side Bend – This week’s exercise is a great way to target and strengthen your Obliques.

Instructions Preparation Position side of thigh on padding and side of feet on leg padding or platform lip. Hold dumbbell straight downward with lower arm. Execution Raise torso upward by lateral flexing waist. Lower torso by bending waist downward. Repeat. Position body facing opposite side and continue with opposite side. Comments Keep arm holding dumbbell approximately vertical (below shoulder) throughout movement. See Spot Reduction Myth and Arm Position During Waist Exercises.

Classification  Utility: Auxiliary  Mechanics: Isolated  Force: Pull Muscles Target Obliques Synergists Quadratus lumborum Psoas major Iliocastalis lumborum Iliocastalis thoracis Stabilizers Gluteus Medius Gluteus Minimus

Recipe of the Week: Sirloin Steak with Horseradish Sour Cream

Recipe of the Week:  Sirloin Steak with Horseradish Sour Cream. On your BBQ or Grill Pan – This quick and easy recipe leaves lots of time to get out and play after dinner. An abundantly healthy, well-rounded meal in the time it would take you to call for takeout, this simple steak is balanced by a pungent, fresh horseradish cream for dipping.

Serves: 4 

Hands-On Time: 10 minutes Total Time: 25 minutes (plus marinating time)

INGREDIENTS:

·         1 lb boneless sirloin steak, trimmed of fat

·         1 tbsp plus 1/2 tsp Worcestershire sauce, divided

·         2 zucchini, trimmed and halved lengthwise

·         1/2 cup reduced-fat sour cream

·         1 1/2 tbsp grated fresh horseradish

·         1 tbsp safflower oil, plus additional as needed

·         1/2 tsp fresh ground black pepper

·         1/2 tsp plus 1/8 tsp sea salt, divided

INSTRUCTIONS:

1.     To a large resealable bag, add steak and 1 tbsp Worcestershire sauce. Seal bag and refrigerate for 30 minutes to 24 hours, turning occasionally.

2.     Heat an outdoor grill or grill pan to medium-high and lightly brush grate or pan with oil. Remove steak from bag and season with pepper and 1/4 tsp salt; discard marinade. Brush both sides of zucchini with 1 tbsp safflower oil and sprinkle with 1/4 tsp salt. Transfer steak and zucchini to grill and cook for 4 minutes per side, or to desired doneness of steak. Transfer steak to a cutting board. Continue cooking zucchini for 4 minutes more, turning occasionally, until just tender.

3.     Meanwhile, in small bowl, combine sour cream, horseradish, remaining 1/2 tsp Worcestershire and remaining 1/8 tsp salt. Thinly slice steak and serve with zucchini and sour cream mixture.

Nutrients per serving (3 oz steak, 1/2 zucchini, 2 tbsp sour cream mixture): Calories: 205, Total Fat: 10 g, Sat. Fat: 4 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 1 g, Carbs: 6 g, Fiber: 1 g, Sugars: 4 g, Protein: 27 g, Sodium: 388 mg, Cholesterol: 65 mg

Nutritional Bonus: With 27 grams of protein per serving, this delicious steak keeps you feeling satisfied and contributes to a revved-up metabolism, which helps to ward off excess weight gain. A side of zucchini ensures you get a dose of carotenoids, antioxidants that help protect your eyes from cataracts and macular degeneration. 

Source: Clean Eating Recipes

Exercise of the Week: Medicine Ball Lateral Bound.

Exercise of the Week: Medicine Ball Lateral Bound – This compound plyo move brings dynamic challenge to hips, knees, ankles and shoulder. 

Medicine Ball Lateral Bound

Instructions Preparation Stand with feet close together holding medicine ball with hands on each side of ball. Bend knees and hips slightly with arms bent to sides or to front. Lift right foot up slightly off of floor. Execution Jump to far to right side. Land right foot with left foot off of ground. Position ball forward away from body. Immediately jump far to left side landing on right foot. Again position ball forward away from body. Continue to bound from side to side in same fashion. Comments Ball can also be kept nearer chest without extending arm forward on each land, in which case, shoulder articulation becomes static. Attempt to progressively increase speed, length, height, or duration of jumps depending on training goal. Hip adductors are activated both dynamically(during bound) and isometrically (during landing on single leg). Also see Lateral bound without medicine ball.

Classification  Utility: Plyometric  Mechanics: Compound  Force: Push Force (Articulation) Dynamic Hip Abduction Extension Knee Extension Ankle Plantar Flexion Foot Eversion Shoulder Flexion Static Spine (Thoracic, Lumbar) Extension Lateral Flexion Hip Abduction

   Source: exrx.net

Recipe of the Week: Grilled Fish Tacos with Jalapeno Slaw.

Recipe of the Week:  Grilled Fish Tacos with Jalapeno Slaw - Chile-rubbed white fish (try fresh BC Halibut) is topped with crispy cabbage and spicy jalapeño in this super-stuffed taco.

Chile-rubbed white fish (try fresh BC Halibut) is topped with crispy cabbage and spicy jalapeño in this super-stuffed taco. Buttermilk yogurt dressing adds a decadent touch to this easy recipe.

Serves: 6 Hands-on time: 40 minutes Total time: 45 minutes

INGREDIENTS:

·         1/4 cup 1% buttermilk

·         1/4 cup 2% plain Greek yogurt

·         1 1/2 tsp raw honey

·         1 tsp garlic powder, divided

·         1 tsp onion powder, divided

·         1 tsp sea salt, divided

·         4 cups thinly shredded green cabbage

·         1 cup thinly shredded red cabbage

·         1 carrot, peeled and shredded

·         1 jalapeño chile pepper, or to taste, halved lengthwise, seeded and thinly sliced

·         1/4 red onion, halved and thinly sliced

·         High-heat cooking oil (such as sunflower, safflower, peanut or grape seed oil), as needed

·         1 1/4 lb firm white-fleshed fish fillets (such as sea bass or halibut), about 3/4-inch thick

·         2 tsp chile powder

·         1 tsp smoked sweet paprika

·         12 6- to 7-inch whole-wheat or corn tortillas

·         2 limes, each cut into 6 wedges

INSTRUCTIONS:

1.     In a small bowl, whisk together buttermilk, yogurt, honey, 1/2 tsp garlic powder, 1/2 tsp onion powder and 1/2 tsp salt. In a large bowl, combine cabbages, carrot, jalapeño and onion. Add yogurt mixture, tossing to combine. Set aside.

2.     Heat an indoor or outdoor grill to medium-high and lightly oil grate. Sprinkle fish with chile powder, paprika and remaining 1/2 tsp garlic powder, 1/2 tsp onion powder and 1/2 tsp salt, gently rubbing into fish. Arrange tortillas in a stack and wrap with foil. Grill fish until cooked through, 3 to 4 minutes per side. Place tortillas on cooler part of grill until warm, 5 to 8 minutes, turning halfway.

3.     Break fish into large pieces. Divide among tortillas and top with slaw. Serve with lime wedges.

Nutrients per serving (2 fish tacos): Calories: 264, Total Fat: 4 g, Sat. Fat: 1 g, Carbs: 33 g, Fiber: 5 g, Sugars: 4 g, Protein: 25 g, Sodium: 113 mg, Cholesterol: 31 mg

Nutritional Bonus: A member of the cruciferous family of vegetables, cabbage contains plant compounds called glucosinolates. When converted to a secondary compound, glucosinolates may have anti-inflammatory and anticancer effects on the body.

Source: Clean Eating Recipes

Exercise of the Week: Inverted Row (feet elevated)

Exercise of the Week: Inverted Row (feet elevated) – This compound exercise has a general full back focus and provides easier and more difficult options.

Inverted Row (feet elevated)

Instructions Preparation Lay on back under fixed horizontal bar. Grasp bar with wide overhand grip. Place back of heels on elevated surface. Execution Keeping body straight, pull body up to bar. Return until arms are extended and shoulders are stretched forward. Repeat. Comments Fixed bar should be just high enough to allow arm to fully extend. Placing back of heels on elevated surface is optional. This exercise is typically performed without added resistance although additional weight can be placed on belly or pelvis. Partner can add and removing weight, and keep weight from sliding off belly. Resistance can be reduced by raising bar and positioning heels on floor. See Gravity Vectors for greater understanding of body angle influences resistance. Also known as Body Row or Supine Row. Easier Resistance can be reduced by placing feet on floor.  Inverted Row Harder This exercise is typically performed without added resistance although additional weight can be placed on belly or pelvis. Weighted

Classification  Utility: Basic or Auxiliary  Mechanics: Compound  Force: Pull Muscles Target Back, General Synergists Trapezius, Middle Trapezius, Lower Rhomboids Latissimus Dorsi Teres Major Deltoid, Posterior Infraspinatus Teres Minor Brachialis Brachioradialis Pectoralis Major, Sternal Dynamic Stabilizers Biceps Brachii Triceps, Long Head Stabilizers Erector Spinae Hamstrings Gluteus Maximus Antagonist Stabilizers Rectus Abdominis Obliques

Recipe of the Week: Orange Infused Walnut Kale Salad

Recipe of the Week:  Orange Infused Walnut Kale Salad Recipe - What does kale + orange + omega3 equal? A satisfying, detoxifying and brain-boosting lunch! Ingredients:

• 6-8 handfuls of kale (Try baby kale that is organic and pre-washed)
• 3/4 cup walnuts
• 2 small oranges sliced

Dressing:

• 1/3 cup sesame or extra-virgin olive oil
• 1/2 cup brown rice vinegar
• 4 tbsp orange (naturally) flavored Omega 3 fish oil. If you don’t have this or you are vegan, then use hemp or flax oil.
• 1/2 cup fresh mint
• Fresh juice from 1 orange
• 2 tbsp orange rind

Method: Place all your dressing ingredients into a food processor and blend till the mint is completely chopped up, about 30 seconds. Place your leafy greens into a large bowl and toss with the dressing. Sprinkle with walnuts and orange slices.

Makes 4 generous servings - this salad is great for a cloudy or damp day because it will brighten your spirit, not only because the omega 3s are so brain-loving, but it has such a fresh and uplifting taste.

Source: joyoushealth.ca

Visit Wellness @ SAP  and see Latest News for Recipe of the Week and more.

Exercise of the Week: Cable Standing Shoulder Press

Cable Standing Shoulder Press

Instructions  Preparation Stand between two low to medium height pulleys. Grasp cable stirrups from each side. Position stirups to each side of shoulders with elbows down to sides and stirups above or slightly narrower than elbows. Execution  Push stirrups upward until arms are extended overhead. Return stirrups to sides of shoulders and repeat. Comments Wrists maintain their approximate position above each elbow throughout movement. Feet may be positioned apart to each side or one foot back as shown. Cable pulleys should be much closer together than what is typically found on standard cable cross over setup.

Utility: Basic or Auxiliary  Mechanics: Compound  Force: Push Muscles Target Deltoid, Anterior Synergists Deltoid, Lateral Supraspinatus Triceps Brachii Trapezius, Middle Trapezius, Lower Serratus Anterior, Inferior Digitations Dynamic Stabilizers Triceps, Long Head Stabilizers Trapezius, Upper Levator Scapulae

Source: exrx.net

Recipe of the Week: Simplified Salad Nicoise

Simplified Salad Niçoise

23

Serves: 4 people Total time: 25 minutes

INGREDIENTS:

·         4 eggs

·         1/2 lb green beans, rinsed and ends trimmed

·         4 redskin potatoes, cut into 1-inch pieces

·         1 tbsp red wine vinegar

·         1 tsp Dijon mustard

·         1 tsp 100% anchovy paste

·         1 small clove garlic, minced

·         1 tbsp extra-virgin olive oil

·         1 lb romaine lettuce, rinsed, patted dry, ends trimmed, ribs removed

·         10 oz tuna, canned or pouched in water

INSTRUCTIONS:

1.     Hard-boil eggs: Place eggs in a medium pot and cover with cold water. Set on stove over high heat. As soon as water begins to boil, reduce heat to medium-low, cover pot and cook for 10 minutes. Promptly remove from stove and run cold tap water into t he pot, tilting t he pot to pour out the hot water as you gradually replace it with cold water. Let eggs sit in cold water while you prepare the rest of the salad.

2.     Fill another medium pot one-third full with water and set to boil over high heat. When water comes to a boil, add beans and potatoes. Reduce heat to medium and simmer for 5 minutes or until the tip of a knife easily pierces potatoes. Drain and set aside to cool.

3.     Prepare dressing: In a small bowl, combine vinegar, 1 tbsp water, Dijon, anchovy paste and garlic. Whisk together until smooth, then gradually whisk in oil.

4.     Chop beans into 1-inch lengths. Peel eggs and cut into quarters. Coarsely chop romaine.

5.     Combine beans, potatoes, eggs, romaine and tuna in a large mixing bowl, then toss with Salad Niçoise with dressing.

Nutrients per serving (2 1/2 oz tuna, 1 egg, 10 oz vegetables, 1 tbsp dressing): Calories: 340, Total Fat: 10 g, Sat. Fat: 2 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 2.5 g, Omega-3s: 419 mg, Omega-6s: 1,869 mg, Carbs: 48 g, Fiber: 6 g, Sugars: 5 g, Protein: 28 g, Sodium: 377 mg, Cholesterol: 229 mg

Source: Clean Eating Recipes

Exercise of the Week: Barbell Decline Bench Press

Barbell Decline Bench Press

Instructions Preparation Lie supine on decline bench with feet under leg brace. Dismount barbell from rack over chest using wide oblique overhand grip. Execution Lower weight to upper chest. Press bar until arms are extended. Repeat. Comments Range of motion will be compromised if grip is too wide.

Utility: Basic or Auxiliary  Mechanics: Compound  Force: Push Muscles Target Pectoralis Major, Sternal Synergists Pectoralis Major, Clavicular Deltoid, Anterior Triceps Brachii Dynamic Stabilizers Biceps Brachii, Short Head

Source: exrx.net

Recipe of the Week: Kale Sundried Tomato Egg Scramble

Kale Sundried Tomato Egg Scramble

• 1 tbsp organic coconut oil
• 4-5 kale leaves, washed and chopped (remove the leaves from the tough stem)
• 5-6 sundried tomatoes, thinly sliced (look for  “sulfite-free)
• 5-6 medium size certified organic eggs (yes, it’s worth the extra cost)
• 1/2 cup almond milk (or water)
• 1 tsp hot chili flakes
• Sea salt and pepper to taste

Method: Whisk your eggs with almond milk in a medium size bowl and set aside. Heat a large pan to medium temperature and melt your coconut oil. Lightly sautee the kale for about 1-2 minutes. Pour the egg mixture in the pan. And scramble it! Near the end, add your hot chili flakes, sea salt and pepper.

Recipe yields 2-3 servings.

Eggs are low cost, high quality food available year-round. Eggs contain two very important macronutrients: protein and good fat. These two essential nutrients are important for brain health, in fact, your brain is comprised of mostly fat. Protein is essential for the production of neurotransmitters such as serotonin and dopamine. And one egg has about 6-7mg of protein and half of this protein is contained in the yolk! Eggs also contain choline, approximately 115mg per egg. This vital brain nutrient is a key component of acetylcholine — a brain chemical essential for sending messages and speaking to the rest of your body (for example, your muscles). It’s responsible for keeping you relaxed and is considered an anti-anxiety neurotransmitter. Choline deficiency can also cause deficiency of another B vitamin critically important for health, folic acid. And if that wasn’t enough, studies show choline reduces inflammation. Source: joyoushealth.ca

Exercise of the Week: Smith Bent Knee Good-morning

Smith Bent Knee Good-morning

Instructions Preparation Position bar on back of shoulders. Grasp bar to sides. Disengage bar by rotating bar back. Execution Bend hips to lower torso forward until parallel to floor. Bend knees slightly during descent. Raise torso until hips are extended. Repeat. Comments Target muscle is exercised isometrically. Begin with light weight and add additional weight gradually to allow adequate adaptation. Throughout lift keep back straight. Knees will have to bend more with those with less hamstring flexibility. Knees can be kept bent throughout movement. Also see straight leg Goodmorning emphasising Hamstrings.

Classification  Utility: Basic or Auxiliary  Mechanics: Isolated  Force: Pull Muscles Target Erector Spinae Synergists Gluteus Maximus Hamstrings Adductor Magnus Stabilizers Quadriceps Antagonist Stabilizers Rectus Abdominis Obliques

Source : EXRX.net

Recipe of the Week – Suishi Style Soba with Seared Wild Salmon

Sushi-Style Soba with Seared Salmon

BC Sockeye has arrived.  This Asian-inspired salmon makes a delightful light dinner or summer picnic.

 Serves: 4

Hands-on time: 30 minutes Total time: 30 minutes

INGREDIENTS:

·         1/4 cup dry shredded wood-ear mushroom

·         4 green onions, finely sliced

·         2 sheets nori, chiffonade

·         1 carrot, peeled and finely grated

·         2 tsp peeled and finely grated fresh ginger

·         1 cup peeled and coarsely grated daikon

·         2 cups cooked buckwheat soba noodles

·         1/4 tsp grape seed oil

·         11 oz boneless, skinless wild salmon fillet

·         Ground white pepper, to taste

VINAIGRETTE

·         Juice 1/2 orange

·         1 tsp toasted sesame seeds

·         1/4 tsp toasted sesame oil

·         2 tsp low-sodium soy sauce

·         2 tbsp rice wine vinegar

·         1/2 tsp pure wasabi powder, optional

·         1/4 tsp ground white pepper

INSTRUCTIONS:

1.     Prepare vinaigrette: In a medium bowl, add all vinaigrette ingredients and whisk until well blended with no lumps remaining. Set aside.

2.     Place mushroom in a small bowl and cover with hot water. Set aside until al dente, about 4 minutes; drain well.

3.     In a large bowl, combine re-hydrated mushroom, onions, nori, carrot, ginger and daikon. Add noodles and half of vinaigrette, and gently toss.

4.     Rub oil all over salmon and season both sides with pepper. Heat a cast iron skillet on medium high until very hot. Add salmon and cook for 2 to 3 minutes on 1 side. Flip over and cook opposite side for 2 to 3 minutes. Transfer salmon to a cutting board and let rest. When salmon is cool enough to handle, cut into 1/4-inch widthwise slices and lay on top of noodle mixture. Serve with remaining vinaigrette for dipping salmon, if desired.

Nutrients per 1 1/2-cup serving: Calories: 368, Total Fat: 8 g, Sat. Fat: 1 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat: 3 g, Omega-3s: 1,350 mg, Omega-6s: 580 mg, Carbs: 52 g, Fiber: 5 g, Sugars: 5 g, Protein: 24 g, Sodium: 151 mg, Cholesterol: 43 mg

Source: Clean Eating Recipes