Recipe of the Week - Citrus Berry Smoothie

Recipe of the Week -  Citrus Berry Smoothie

 

This meal-in-a-glass smoothie is bursting with berries and orange juice, healthful sources of carbohydrate and powerful antioxidants. Getting plenty of antioxidant-rich foods makes sense for active people, since free radicals are produced any time the body's cells process oxygen.

Nutrition Profile:  low cholesterol, saturated fat, sodium;  Heart healthy;  high calcium, fiber, potassium

 

Ingredients1 1/4 cups fresh berries 3/4 cup low-fat plain yogurt 1/2 cup orange juice 2 tablespoons nonfat dry milk 1 tablespoon toasted wheat germ 1 tablespoon honey 1/2 teaspoon vanilla extract

 

Preparation

Place berries, yogurt, orange juice, dry milk, wheat germ, honey and vanilla in a blender and blend until smooth.

Nutrition Per serving:  432 calories; 3 g fat ( 2 g sat , 0 g mono ); 15 mg cholesterol; 77 g carbohydrates; 20 g protein; 7 g fiber; 250

Exercise of the week - The Perfect Push-up

Exercise of the week - The Perfect Push-up

Get on the floor and position your hands slightly wider than your shoulders.  Raise up onto your toes so you are balanced on your hands and toes.  Keep your body in a straight line from head to toe without sagging in the middle or arching your back.  Your feet can be close together or a bit wider depending upon what is most comfortable for you.  Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine.  Keep a tight core throughout the entire push up.  Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle.  Exhale as you begin pushing back up to the start position  Don't lock out the elbows; keep them slightly bent.  Repeat for as many repetitions as your workout routine requires.

Recipe of the Week - Bouillabaisse

Recipe of the Week -   Bouillabaisse 

Makes 14 cups (3.5 L) for 6 to 8 servings

Ingredients 2 cups (500 mL) dry white wine  900-mL container chicken broth  236-mL bottle clam juice  1 tbsp (15 mL) butter  1/2 cup (125 mL) coarsely chopped cilantro (about 3 large) 1 Spanish or red onion  3 jalapeno peppers  1 small orange  1 tsp (5 mL) fennel seeds (optional) 1/2 tsp (2 mL) each dried thyme leaves and salt  1/2 tsp (2 mL) saffron threads, crumbled 1 pint cherry or grape tomatoes  1 lb (500 g) mussels  1 lb (500 g) sea or bay scallops  1 lb (500 g) fresh or frozen large uncooked tiger shrimp  1 cooked lobster (optional)

Pour wine, chicken broth and clam juice into a large wide pot and set over medium heat. Cover and bring to a boil. Add butter and shallots. Meanwhile, cut onion in half and thinly slice. Slice jalapenos in half lengthwise and seed, then finely chop. Stir both into broth. Finely grate in peel from half an orange. Add along with fennel seeds, thyme and salt. Crumble in saffron. Slice tomatoes in half and stir in. Reduce heat to low. Cover and simmer to develop flavour, at least 10 min.

Meanwhile, scrub mussels and remove beards. Discard any that are open. Then tear off and discard any tough muscles from sides of scallops. Pat dry with paper towels. If sea scallops are large, slice in half horizontally, forming two rounds. Leave small bay scallops whole. Peel and devein shrimp, if necessary. Crack the lobster shell and carefully remove the meat. Discard shell or set aside a claw or two for garnish. Slice lobster into generous bite-sized pieces.

Just before serving, bring broth mixture to a boil. Stir in mussels. Cover and simmer, without stirring, until mussels partially open, about 2 min.

Then stir in scallops and shrimp so they are submerged in broth.

Cover and cook just until shrimp turn pink, 3 to 4 min. Remove from heat. Remove and discard any mussels that have not opened. Stir in lobster. Ladle bouillabaisse into large wide soup bowls. Great with aioli baguette crisps (also in our Recipe File). If making ahead, prepare broth mixture as directed in step 1. It will keep well, covered and refrigerated, up to 2 days. Before serving, reheat broth and continue with steps 2 and 3.

Exercise of the Week - Cross body bicep curl

Exercise of the Week - Cross body bicep curl

Grasp set of dumbbells and stand upright with your hand to sides and palms facing in. Position your feet about 15-20cm. apart and keep your knees slightly flexed for a better stability during the movement. This will be Cross Body Hammer Curl your starting position.  As you keep your palms facing in inhale and start to curl the dumbbell of the right arm towards your left shoulder until you reach a fully contracted position. Hold for a second, squeeze your biceps and lower the weight in controlled motion back to the starting position as you exhale and then repeat the movement with your left arm. Continue alternating in this fashion until you perform the desired amount of repetitions for both arms. Keep your body stationary throughout the movement.

 

Recipe of the Week - Black Bean Hummus

Recipe of the Week -  Black Bean Hummus

  

15 oz. can of Chickpeas (washed and drained)15 oz. can of Black Beans (washed and drained) 2 cloves of Garlic, chopped  1/2 tsp of ground Cumin Seed 1/4 tsp Salt 1/4 cup freshly squeezed Lemon Juice 2 Tbsp Tahini 

Wash and drain the beans. Put beans and the rest of ingredients in a food proccesor, process until smooth. Add additional cumin and salt as needed.

Exercise of the Week - Side Palnk with a leg Lift. A great progression from the side plank.

Exercise of the Week - Side Palnk with a leg Lift. A great progression from the side plank.

 

Place your right elbow on the ground. Extend both legs out so that your body is in one straight line, and you're balancing on the outside edge of yourright foot. Flex both feet if you can and rest your left hand on your upper hip.

Keeping your spine lengthened and your abs engaged, lift your left leg up just higher than our top hip. Then slowly lower it back to your bottom leg.

Keep your waist up and lifted and don't sink into your bottom shoulder.

Do three sets of 15 to 20 repetitions on each side.

 

Recipe of the Week - Butternut Squash Pizza with Rosemary

 Recipe of the Week - Butternut Squash Pizza with Rosemary

 

Ingredients

• 1 cup thinly sliced onion
• 1/2 butternut squash - peeled, seeded, and thinly sliced
• 1 teaspoon chopped fresh rosemary
• salt and black pepper to taste
• 3 tablespoons olive oil, divided
• 1 (16 ounce) package refrigerated pizza crust dough, divided
• 1 tablespoon cornmeal
• 2 tablespoons grated Asiago or Parmesan cheese 

Directions

1. Preheat oven to 400 degrees F (205 degrees C). Place sliced onion and squash in a roasting pan. Sprinkle with rosemary, salt, pepper, and 2 tablespoons of the olive oil; toss to coat.
2. Bake in the preheated oven for 20 minutes, or until onions are lightly browned and squash is tender; set aside.
3. Increase oven temperature to 450 degrees F (230 degrees C). On a floured surface, roll each ball of dough into an 8 inch round. Place the rounds on a baking sheet sprinkled with cornmeal (you may need 2 baking sheets depending on their size). Distribute squash mixture over the two rounds and continue baking for 10 minutes, checking occasionally, or until the crust is firm. Sprinkle with cheese and remaining tablespoon olive oil. Cut into quarters, and serve.

Exercise of the Week - Split Squats

Exercise of the Week - Split Squats

Stand with your feet hip-width apart and with one in front of the other, with about 1½ feet between them, holding dumbbells by your sides. Bend your knees, so that the front leg has a 90° bend (making sure your knee stays behind your toes), and your backknee is almost touching the floor. Push yourself back up to the starting position, and repeat 8-12 times on each side, completing 3-4 sets.

Muscles worked: quads, glutes, calves

 

Recipe of the Week - Buttermilk, Bran & Blueberry Muffins

Recipe of the Week - Buttermilk, Bran & Blueberry Muffins

 

From Pastel Restaurants

·         3 c / 750 ml          natural bran

·         2 c / 500 ml          whole-wheat flour

·         ½ c / 125 ml         granulated sugar

·         1 T / 15 mL           baking powder

·         1 t / 5 ml               baking soda

·         2                              eggs, beaten

·         2 c / 500 ml          buttermilk

·         1/3  c / 75 mL      vegetable oil

·         ½ c / 125 mL        molasses

·         1 c / 250 mL         fresh or frozen blueberries

 

In large bowl, mix together bran, flour, sugar, baking powder and baking soda.  In another bowl, combine eggs,  buttermilk, oil and molasses; pour into bran mixture and stir just enough to moisten, being careful not to over mix.  Folk in blueberries.

Spoon into non-stick or paper-lined large muffin tins filling almost to the top.  Bake in 375 degree F / 190 degree C for about 25 minutes or until firm to touch.  Remove fromoven & let stand for 2’ before removing muffins from tin.  Makes about 20 muffins.  160 calories, good niacin, iron, fibre.

Exercise of the Week - Ball Squeeze Lying

Exercise of the Week - Ball Squeeze Lying

Lie on your back and grasp the exercise ball between your legs below your knees. Squeeze the exercise ball between your legs by bringing your thighs closer to each other while lifting your buttocks from the floor and slowly unsqueeze after a short pause. Keep your back straight throughout.

 

Recipe of the Week - Apricot Yogurt Parfaits

Recipe of the Week - Apricot Yogurt Parfaits

 Enjoy rich-tasting without guilt – it’s healthy & low-calorie

·         1 can [14 oz/ 398 ml] apricots

·         1 envelope unflavoured gelatin

·         2 T / 25 mL lemon juice

·         2 T / 25 mL apricot brandy

·         1 c / 250 ml low-fat plain yogurt

·         1 c / 250 mL fresh apricot slices, kiwi or berries

·         Garnish: Yogurt, brown sugar or mint leaves

Drain apricots, pouring ¼ c / 50 mL of the juice into saucepan or microwave-safe dish.  Sprinkle gelatin over juice and let stand 5’ to soften.  Warm over low heat or until gelatine has dissolved.

In food processor or blender, puree apricots; add lemon juice, brandy, yogurt and gelatin mixture and process for 30 seconds or until combined.

Pour into parfait or stemmed glasses.  Cover and refrigerate until set, at least 1 hour or overnight.

Just before serving, arrange fruit on top.  Garnish each with small spoonful of yogurt and sprinkling of brown sugar or mint leaf.

Makes 4 servings.  140 calories good vitamin A, C fibre

Exercise of the Week - Leg curl or hamstring curl

Exercise of the Week - Leg curl or hamstring curl

Lie on the leg curl machine comfortably while hooking your legs underneath the pad. Then raise the weight until comfortable, while lightly holding on to the hand grips.

This exercise is good for building hamstrings which can help with speed, power and acceleration.

Exercise of the Week - Ball Rollout

Exercise of the Week - Ball Rollout

 

Start with the ball in front of you and with your hands on the ball.

Now lower your body by rolling the ball out keeping your abs tight and as stabilizers so you don’t fall.

Once you have reached a desired stretch and extension return to the starting positionby contracting your abdominals.

Recipe of the Week - Mushroom Bisque with Tarragon

Recipe of the Week - Mushroom Bisque with Tarragon

 

-         ½ lb / 250 g          mushrooms

·         1 T / 15 mL           margarine

·         2 T / 25 mL           minced onion

·         2 T / 25 mL           all-purpose flour

·         1 c / 250 mL         hot chicken stock

·         1 ½ c / 375 mL    2% milk

·         1 t / 5 mL              dried tarragon

·         1/3 c / 75 mL       minced fresh parsley

·         Salt & freshly ground pepper to taste

 

Thinly slice 4 mushroom caps & set aside; coarsely chop remaining mushrooms [if using food processor, use on-off turns]. 

In saucepan, melt margarine over medium heat; add onion and cook for 2 min., stirring occasionally.  Add chopped mushrooms and cook 4’, stirring often; sprinkle with flour and stir until mixed.   Whisk in hot chicken stock and bring to a boil, whisking constantly.

Reduce heat to low & add milk, tarragon, parsley and reserved sliced mushrooms; simmer, uncovered, for 4 min.

Season to taste with salt & pepper.  Makes 4 servings.

Recipe of the week - Black Bean and Corn Salad

Recipe of the week - Black Bean and Corn Salad

 

Ingredients

• 1/3 cup fresh lime juice
• 1/2 cup olive oil
• 1 clove garlic, minced
• 1 teaspoon salt
• 1/8 teaspoon ground cayenne pepper
• 2 (15 ounce) cans black beans, rinsed and drained
• 1 1/2 cups frozen corn kernels
• 1 avocado - peeled, pitted and diced
• 1 red bell pepper, chopped
• 2 tomatoes, chopped
• 6 green onions, thinly sliced
• 1/2 cup chopped fresh cilantro (optional)

Directions

1. Place lime juice, olive oil, garlic, salt, and cayenne pepper in a small jar. Cover with lid, and shake until ingredients are well mixed.
2. In a salad bowl, combine beans, corn, avocado, bell pepper, tomatoes, green onions, and cilantro. Shake lime dressing, and pour it over the salad. Stir salad to coat vegetables and beans with dressing, and serve.

Exercise of the week - Seated Calf Raises

Exercise of the week - Seated Calf Raises

1. Sit on a ball or the edge of the bench, feet flat on the floor about 12 inches apart. 2. Rest dumbbells on thighs while keeping hold of them. 3. While staying seated raise heels by just using toes. 4. Lower your heels to the ground and repeat.

 

 

Recipe of the Week - Italian Tomato Bruschetta

Recipe of the Week - Italian Tomato Bruschetta   Here’s a low-calorie, low-fat version of the delicious appetizer

Ingredients:

·          8 slices French or Italian bread, ½ inch / 1 cm thick

·          2 cloves garlic, halved

·          1 tsp / 5 mL olive oil

·          2 tbsp / 25 mL minced onion

·          1 large tomato, diced

·          Pinch dried oregano

·          Pinch freshly ground pepper

·          2 tsp freshly grated Parmesan cheese [optional]

Under broiler or in toaster oven, toast bread on both sides until brown.  Rub one side of hot toast with cut side of garlic.  While bread is toasting, heat oil in nonstick skillet over medium-high heat; add onion and cook, stirring until tender.

Add tomato mixture over garlic side of hot toast and serve immediately.

Alternatively, sprinkle with Parmesan and [if using] broil for 1 minute. 

Makes 4 servings [2 slices each]

Exercise of the Week - Reverse Flies

Exercise of the Week - Reverse Flies

Sit on edge of bench, feet flat on the floor.

Bend over so chest is almost resting on thighs. Hold dumbbells next to feet and bend arms slightly.

Open arms out keeping elbows bent. When arms are parallel to floor, slowly lower dumbbells back.

 

  

Recipe of the Week - Homemade Salsa

Recipe of the Week - Homemade Salsa

 Salsa 8 cups tomatoes, chopped finely 1½ cups onions, coarsely chopped ½ cup green pepper, coarsely chopped ½ cup red pepper, coarsely chopped 6 -7 cloves garlic, finely chopped ¼ cup coriander, finely chopped 2/3 cup red wine vinegar 1 tablespoon salt 1 teaspoon white (or black) pepper

Combine all the ingredients in a large pot and bring to a boil over medium-high heat. Reduce the heat to medium once it comes to a boil.

Simmer, stirring often, for 10 minutes. Remove from heat and ladle into hot, sterilized jars. Seal and process in a boiling water bath for 10 minutes if the salsa is to be stored for a while.

If you do not process the salsa in the boiling water bath it must be eaten within a few days.

This tomato salsa recipe makes 6 - 2 cup jars.

Exercise of the Week : Cobra on Ball

Exercise of the Week : Cobra on Ball

The prime movers are the rhomboids, lumbar spine and large trapezius.

Lying on top of an exercise ball facing towards the floor, extend feet and arms out behind you with chest on the ball. Maintain a neutral spine and good posture during the lift.

Lift off the ball with arms extended out.

Be sure to not lift too high off the ball, because this is overuse of the lumbar