Exercise of the Week - Ball Calf Raise
1) Stand up and lean against the exercise ball itself pressed against the wall in front of your chest.
2) Raise yourself by standing on your toes and slowly lower yourself back down after a short pause.
3) Make sure that only the calf muscles are exercising.
Recipe Of The Week - Caramelized Roasted Veggies
Oven 400F/Serves 4-6
2 large beets
2 large sweet potatoes
2 large potatoes
2 red or orange peppers
2 red onions, skinned, root end intact
1 head of garlic cloves, peeled
*2-3 tbsp raw honey
3 tbsp unrefined canola olive oil blend or walnut of Perigord oil.
1 tsp rosemary and thyme
1 tsp sea salt, freshly ground pepper fresh rosemary and lemon thyme
1) Cut vegetables into uniform quarters or eights, pending on size of each vegetable. Place in a large roasting pan with sides.
2) Combine honey, oil, and seasonings. Pour over the veggie mix ans toss well.
3) Arrange vegetables in a single layer and bake for 60-65 minutes, or until caramelized, stirring occasionally.
4) Garnish with rosemary, thyme and fresh ground pepper.
EXERCISE OF THE WEEK: Hip Ball Adduction
RECIPE OF THE WEEK - Lentil and Walnut Stuffed Portobello Mushrooms
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2 large Portobello mushrooms, wipe clean w/ a damp towel and de-stem (dice stems)
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1 tsp olive oil
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1 shallot or small onion, diced
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½ sweet red pepper, diced
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1 clove garlic, minced
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¼ cup fresh walnut pieces, lightly toasted if desired to enhance the flavor
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½–¾ cup cooked lentils (Du Puy is my favorite and chock full of vitamins and minerals)
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¼ cup sun dried tomatoes, chopped
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¼ cup goat feta, crumbled
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Sea salt and freshly ground pepper, to taste
- Directions - Heat a cast iron or stainless steel sauté pan over high heat, pour grapeseed oil in. Reduce heat to medium and sauté onions and red pepper until onions are translucent.
- Add mushroom stems, garlic and thyme to sauté pan and continue cooking till fragrant, approximately 3–5 minutes. Stir in spinach and cook until wilted.
- Add sun dried tomatoes, walnuts and lentils. Stir well to combine, remove from heat and season to taste.
- Place Portobello caps on baking tray, gill side up and equally spoon the lentil veggie mixture into each, pressing gently to compact slightly.
- Top with crumbled goat feta and bake in a 375°F oven for 20–25 minutes. Serve on a bed of Quinoa and fresh leafy greens. Garnish w/ fresh thyme or parsley leaves.
- I love to drizzle olive oil vinaigrette over this. Combine 2 parts olive oil and 1 part fresh lemon juice or with minced garlic, a little fresh or dried thyme, sea salt and pepper in a jar with a tight fitting lid. Give it a good shake, taste test and adjust if needed then drizzle a little over the Portobello. Now enjoy!
Renegade Rows:
This one will simultaneouslywork all the muscles of the upper body: your pecs, back, biceps, triceps and abs. Your legs will even benefit from their role of stabilizing the body.
Place two kettlebells or dumbbells about shoulder-width apart on the floor. Get in the top position of a push-up with your hands on the handles. Tighten up your entire body and squeeze the handles as if you were going to crush them. With your right hand, push hard into the ground while pulling the weight to the waist with your left. Lower the weight slowly and with control. Repeat on the other side.
Crisp Guacamole Rolls:
2 ripe avocados (not super soft, just forgiving)
1 large garlic clove minced
2 shallots finely diced
2 large Roma tomatoes, diced fine (squeeze them to rid the juice)
juice of ½ fresh lemon or lime
good dash of Worcestershire sauce
splash of your favourite hot sauce to taste
1/2 cup chopped fresh cilantro
sea salt to taste
sour cream for dipping
your favourite salsa for dipping
Coarsely mash the avocados, keep it chunky. Add the garlic, shallot, tomatoes, lime juice, worster sauce, cilantro and hot sauce. Mix well, add the salt to taste. Set aside.
8 flour tortillas (8 inch)
grapeseed oil
3 inch cookie cutter
Cut circles from the tortillas. You should get 3 circles from each tortilla.
Lay the circles on your work surface, lightly oil the outside of the circle, then place a heaping tablespoon of the guacamole on each circle, roll up and place seam side down on a cookie sheet. Repeat until all the mixture is used.
Bake in a pre heated 400F oven until the rolls begin to crisp. About 10 minutes.
Remove and serve warm or room temperature.
Makes 2 dozen!
Dumbbell concentration curls
Sit on the end of a flat bench with your legs apart and lean forward slightly. Grab a dumbbell in one hand with your palm facing upward and rest your elbow on the inside of your thigh letting the dumbbell hang. Slowly curl the weight up while keeping your elbow locked in place against your thigh. As you are curling, twist your wrist to the outside (i.e., supinate). Squeeze the muscle at the top of the movement for a one-count and then slowly return to the start position and repeat.
Lentil soup with lemon Ingredients
3 tablespoons olive oil
1 large onion, chopped
2 cloves garlic, minced
1 tablespoon tomato paste
1 teaspoon ground cumin
1/4 teaspoon kosher salt, or to taste
1/4 teaspoon freshly ground black pepper
1/8 teaspoon chili powder, or to taste
1 (32 ounce) carton chicken broth
1 cup red lentils
1 large carrot, diced
2 tablespoons lemon juice, or to taste
3 tablespoons chopped fresh cilantro
4 teaspoons extra-virgin olive oil for drizzling
1 pinch chili powder
Directions
1.Heat 3 tablespoons of olive oil in a large pot over medium-high heat. Stir in the onion and garlic, and cook until the onion has turned golden brown, about 5 minutes. Stir in the tomato paste, cumin, kosher salt, black pepper, and 1/8 teaspoon of chili powder. Cook and stir 2 minutes more until the spices are fragrant.
2.Stir in the chicken broth, lentils, and carrot. Bring to a boil over high heat, then reduce the heat to medium-low, cover, and simmer until the lentils are soft, about 30 minutes.
3.Pour half of the soup into a blender, filling the pitcher no more than halfway full. Hold down the lid of the blender with a folded kitchen towel, and carefully start the blender, using a few quick pulses to get the soup moving before leaving it on to puree. Puree in batches until smooth and pour into a clean pot. Alternately, you can use a stick blender and puree the soup right in the cooking pot. Do not puree all of the soup, leave it a little chunky.
4.Stir in the lemon juice and cilantro, then season to taste with salt. Drizzle with olive oil and a sprinkle of chili powder to serve.
Most Effective Ab Exercise: Bicycle
- Lie on the floor and lace your fingers behind your head.
- Bring the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck.
- Straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards the right knee.
- Switch sides, bringing the right elbow towards the left knee.
- Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps.
Easy Healthy Guacamole Ingredients
2 Avocados
1 Small Onion (minced)
1 Clove Garlic (Or minced garlic from a jar)
1 Tbsp. Lemon or Lime Juice (optional)
Directions: Cut open avocados and scoop them out. Discard skin and pits. Use a fork or mixer to blend the avocados until smooth.
Next, add some minced onions and garlic to taste. Add a little lemon juice for an extra kick. Serve immediately with natural low-fat corn tortillas chips to keep the calorie count down. Enjoy!
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EXERCISE OF THE WEEK
Hip extensions on Bosu
Place the Bosu on the floor, with the flat side down. Come onto all fours over the Bosu so it is directly under your stomach. Place your right knee on top of the Bosu and shift your weight forward a bit so the right knee is directly under the right hip. Your palms should be flat on the floor and directly under your shoulders in front of the Bosu.
Tighten your abdominal muscles and lift your left leg up straight behind you until it is at hip height. Bend the left foot so the sole faces the ceiling.
Tighten your buttock muscles and lift your left foot straight up, keeping the knee bent. Only lift high enough that you feel the thigh and buttock muscles contract. Do not lift so high that you create stress in the low back.
Lower yourself until the left knee is again at hip height. Do not come all the way to the floor. This is a small and concentrated movement.
Do eight to 12 repetitions. Repeat with the other leg.
RAW APPLE PIE – Absolutely delicious Ingredients
- 7 small fuji apples
- juice from 1/2 lemon
- 1/4 and 1/2 teaspoon cinnamon
- 1 cup dates
- 1/8 teaspoon lemon zest
- 1 raw pie crust recipe (see below)
Roughly chop 5 apples and pulse them in the food processor until they are in tiny pieces. Pour the lemon juice and 1/4 teaspoon cinnamon over them and dehydrate them on low for a few hours. In a blender blend 2 finely chopped apples (add to the blender first), 1 cup dates, 1/2 teaspoon cinnamon, and 1/8 teaspoon lemon zest to make an apple sauce. Mix the applesauce and the dehydrated apples in a bowl. Pour the mixture into a pie crust. Refrigerate for at least two hours.
Basic Almond Raw Pie Crust
- 1 and 1/2 cups almonds
- 1 cup pitted dates
- 1/4 teaspoon cinnamon
- 1 teaspoon virgin coconut oil (optional)
- 1 vanilla bean seeds scooped out (optional)
Process almonds in a food processor with the s blade until a coarse almond flour. Add the dates, coconut oil, and cinnamon to the food processor and process with the s blade until the mixture forms dough. Press the dough into a pie pan.
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Ball Reverse Bridge
· Lie on your back with your feet on top of the exercise ball, knees and thighs bent.
· Lift your back from the floor by extending your legs and slowly lower yourself back down after a short pause.
· Keep your back straight throughout.
RECIPE OF THE WEEK Ingredients 1 clove of garlic • 1 lemon • 6 saltine crackers • 2 tablespoons butter • 4 sprigs of fresh Italian parsley • sea salt and freshly ground black pepper • 2 heaped tablespoons all-purpose flour • 1 large egg, preferably free-range or organic • 2 skinless chicken breast fillets, preferably free-range or organic • olive oil To prepare your chicken: Peel the garlic and zest the lemon • Put your crackers into a food processor with the butter, garlic, parsley sprigs, lemon zest and a pinch of salt and pepper • Whiz until the mixture is very fine, then pour these crumbs on to a plate • Sprinkle the flour on to a second plate • Crack the egg into a small bowl and beat with a fork • Lightly score the underside of the chicken breasts • Put a square of plastic wrap over each one and bash a few times with the bottom of a pan until the breasts flatten out a bit • Dip the chicken into the flour until both sides are completely coated, then dip into the egg and finally into the flavored crumbs • Push the crumbs on to the chicken breasts so they stick – you want the meat to be totally coated
To cook your chicken:
You can either bake or fry the chicken • If baking, preheat your oven to its highest temperature (475˚), place your chicken on a sheet pan and cook for 15 minutes • If frying, put a frying pan on a medium heat, add a few good lugs of olive oil and cook the chicken breasts for 4 to 5 minutes on each side, until cooked through, golden and crisp.
Exercise of the week: Bicycle Crunch Exercise came in at the top of the list of best exercises for the rectus abdominus. This is the conclusion of a study at San Diego State University that compared 13 common abdominal exercises in order to find which ones really strengthen the abs. Each exercise was ranked for muscle stimulation (measured with EMG) in the rectus abdominis, the external obliques and internal obliques.
How to do the Bicycle Crunch Exercise
- Lie flat on the floor with your lower back pressed to the ground.
- Put your hands beside your head.
- Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion.
- Touch your left elbow to your right knee, then your right elbow to your left knee.
- Breath evenly throughout the exercise.
Raspberry Chocolate Chip Scones Don’t be scared of the spelt flour. It is really easy to work with and it does not make the scones taste different than regular flour.
Ingredients
- 2 cups spelt
- ¼ cup sugar
- ½ tsp salt
- 2tsp baking powder
- ½ tsp baking soda
- ¼ cup canola oil
- ¼ cup non fat or soy milk
- ¼ cup non fat vanilla yogurt
- 1 tsp pure vanilla extract
- 2/3 cup frozen raspberries
- 1-2 tsp milk (for brushing scones)
- 1-2 tsp sugar (for garnish)
- ¼ cup chocolate chips (optional)
Instructions
Preheat oven 375
Combine flour, sugar and salt and stir
Add oil and mix with spoon, stir in chocolate chips
In a separate bowl combine milk, yogurt and vanilla. Whisk them together.
Add wet mixture to dry and add raspberries (make sure you take them directly from the freezer)
Stir until dough is sticky
On a lightly floured surface shape the dough into a circle about 7 in diameter and ¾ inch thick. Cut into 6 wedges.
Transfer to a baking sheet and brush the tops of the scones with the yogurt and sugar.
Bake for 19-22 minutes
Remove from the oven and let cool
Enjoy with a nice non fat cappuccino.
This recipe is from Jamie Oliver’s “Jamie’s Food Revolution” cookbook. This cookbook is amazing and provides a picture for every recipe.
Terrific Tomato Soup
Serves 6-8
Ingredients: 2 carrots 2 celery stalks 2 medium onions 2 cloves of garlic 1 ¾ quarts of chicken broth Olive oil 2 x14 ounce cans of plum tomatoes 6 large ripe tomatoes Small bunch of basil Sea salt and freshly ground pepper
To make your soup: Cook the first 4 ingredients in a saucepan with a bit of olive oil for 10 minutes. Put the broth in another saucepan and heat until boiling. Add the broth to the vegetables and add the canned and fresh tomatoes. Reduce the heat and simmer for 10 minutes with the lid on. Remove the pan from the heat and season with salt and pepper. Add the basil leaves and use an immersion blender to blend the soup.
Serve with a little bit of parmesan cheese and you now have a fantastic healthy soup.
Exercise of the week: Spiderman Push up
The Spiderman push up exercise is a variation of the standard push up, that adds in hip flexion. Named as the action resembles Spider-Man climbing up a wall, but just on the floor.
The spider-man push up is excellent for improving hip flexibility and incorporating an oblique crunch.
Technique
- Start in the standard push up position, with your hands under your shoulders and your body in a straight line
- As you lower your torso towards the floor, bend your elbows out to the side.
- At the same time, lift one foot off the floor, bend the knee to the side up to hip level.
- As you bend your elbows out to the side and lower your torso toward the floor
- Repeat this action, alternating side
