Recipe of the Week: Mint Chocolate Meringue Cookies

Mint Chocolate Meringue Cookies  

Makes about 60 cookies

Prep time: 15 minutes or less Total time: 45 minutes or less

Ingredients:

 
• 3 egg whites
• ⅛ teaspoon cream of tartar
• ⅔ cup granulated sugar
• ¼ cup unsweetened cocoa powder, sifted
• ¼ teaspoon mint extract
• ⅓ cup mini chocolate chips or finely chopped bittersweet chocolate

Directions: 

• Preheat the oven to 300 degrees. Line two baking sheets with parchment paper, securing the edges with tape.
• With an electric mixer, beat the egg whites and cream of tartar until soft peaks form. Gradually add sugar, 1 tablespoon at a time. Add cocoa powder and beat until the mixture becomes glossy. Add mint extract. Gently fold in chips.
• Place mixture in a pastry bag fitted with a ½- or ¾-inch tip. Pipe 1-inch rounds onto the parchment, leaving 1 to 2 inches between cookies. With damp fingertips, press down any peaks. If a pastry bag isn’t available, spoon mixture into a zip-top bag and snip a ½-inch hole in the bottom corner of the bag. Batter can also be dropped with a tablespoon onto the parchment.
• Bake for 25 to 30 minutes, rotating pans halfway through baking. Place baking sheets on a cooling rack for 10 minutes before peeling cookies off the parchment. 

Recipe of the Week: Fish Dinner from the Heart and Stroke Foundation

Recipe of the Week: Fish Dinner  from the Heart and Stroke Foundations’ “Heart Smart Cooking on a Shoestring” Cookbook.

 

This recipe cooks your whole meal in a packet.  If your family works different hours, make up a packet each so that everyone can have a nutritious hot meal when they come home, no matter what their shift. No pots and pans to wash!

 

2 tsp butter (10 ml)

½ lb frozen fish fillets (250 g)

Pepper

1 small onion chopped

4 tsp lemon juice (20 ml)

2 slices tomato

2 tsp low-fat mayonnaise (10 ml)

2 small potatoes, peeled and sliced

2 small carrots, sliced

(add any vegetable that you have in your fridge!)

 

Spread butter on two sides of foil or parchment paper large enough to hold half of the fish and vegetables.  (Or spray with non-stick vegetable oil cooking spray)

 

On each piece of foil or parchment paper place the fillets.  Sprinkle with pepper to taste, onion and lemon juice.  Place tomato on fish and dot with mayonnaise.

 

Place potatoes and carrots around the fish.

 

Close foil or parchment paper tightly so that no juices can escape.  Place on baking sheet or pan.  Bake at 400F (200 C) for 20 to 25 minutes or until fish flakes easily when tested with fork and vegetablesare tender.

 

Makes 2 servings.

Ex of the Week: Push up with gliders

Ex of the Week: Push up with gliders -

 

Begin in pushup position, either on the toes or knees, with Gliders under both hands directly under the shoulders. Slide hands out to either side and lower into a pushup. As you push up, slide the hands back together and repeat. Repeat for 3 sets of 12 reps.

 

Exercise of the Week: Barbell Core Rotation on Bosu

Barbell Core Rotation on Bosu -

  

Start: stand upright on a bosu, holding a barbell behind the neck, and resting across the shoulders.

Action: Keeping the torso upright, and without moving the legs or hips, rotate the torso to the left or right as far as is comfortable.

End: Rotate the torso back to the centre and continue to twist to the other side as far as is comfortable. Continue to rotate the torso from one side to the other for the required number of repetitions.

Mozzarella, Cherry Tomato and Basil Skewers

Mozzarella, Cherry Tomato and Basil Skewers

Ingredients

• 1 clove garlic, smashed
• 1/4 teaspoon kosher salt
• 1/8 teaspoon crushed red pepper flakes
• 3 tablespoons extra-virgin olive oil
• 12 bocconcini (small mozzarella balls), about 8 ounces
• 1 pint mixed red and yellow cherry or pear tomatoes
• 12 basil leaves, preferably large
• 12 (6-inch) wooden skewers

Directions

Combine the garlic, salt, pepper flakes, and olive oil in a medium glass bowl. Cover and microwave on high until the garlic is golden, about 2 minutes. Cool. Add the bocconcini and refrigerate for at least 1 and up to 24 hours.

Thread a yellow cherry tomato onto a skewer, wrap a bocconcini in a basil leaf and add to the skewer, then finish with a red tomato. For a dramatic presentation, use both pear and cherry tomatoes. Halve the top cherry tomato and use it as a stand for the skewer.

Repeat with the remaining cheese and tomatoes. Save the oil for a dipping sauce and serve with a small bowl of kosher salt.

Recipe of the Week: Black Bean and Corn Salad

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.

3.     Shake lime dressing, and pour it over the salad.

Exercise of the Week: Brettzel

Brettzel

A total mobility exercise for the quadriceps, hips, piriformis, glutes, low back and thoracic spine that will aid in improving shoulder limitations.

Lay  on  your  side  with  your  neck  supported  with a towel or  foam pad so your neck is relaxed  during  this  stretch.    Move  into  a  fetal  position,

ending  at  your hip joint to create as tight of  an  angle  as  possible. The  angle  between your thigh and  your torso should be  less  than 90 degrees.  Assuming  that  you  are  lying  on  your  right  side,  hold  your left knee  close  to your body with your  right hand.

Reach  back  with  your  right  leg,  bringing  your  thigh  as  far  behind  the  plane  of  your  body  as possible,  then  bend  your  right  knee  as much  as  possible.  Try to grasp your  right ankle with your left  hand.   Once you are in position, and not until  you  have  both  legs  secured,  proceed  to  the next  step.

The  next  step is  a  maximal  shoulder rotation away from  the deck and toward the sky.   If you’re lying  on your right side, try  to  turn your body toward your left as far as you can. Let your neck remain in a neutral position  and,  then, slowly look with your eyes and turn your head to enhance the  shoulder  turn.    If you  cannot   grasp your  right  ankle  with  your  left   hand,  use  a  small loop or belt to extend your reach until your flexibility  will  allow.   Do  not drop  the maintained  left  hip flexion  since  it  will  protect  your  low  back  and  influence  the  rotation stretch on the thoracic spine.

Fitness Tip of the Week: Your Bike Fit

Your Bike Fit

It’s important that you correctly fit your bike for both performance and health reasons.  Many people say they can fit you to your bike.  So how do you decide who to choose to do your fitting?  Some option are to go to a professional bike store and get fitted or where you purchased your bike or go to a professional bike fitter.

 

It's important to first understand the difference between bike sizing and a bike fit. If you're purchasing a new bike, remember that bike sizing is done to determine the correct bike frame size.  Bike fitting, on the other hand, alters the bike to fit the cyclist’s unique body architecture to maximize efficiency.  Bike sizing and bike fitting can - and sometimes should - go hand in hand.  Some cyclists purchase bikes only to learn the frame size is too tall or short which limits the range of adjustments that can be done during a fit.

  

 

A good bike fitter will use a multidimensional approach that looks at every aspect of the cyclist and their connection to their bike.  During a professional bike fit the athlete is asked a series of questions to determine their cycling goals, identify prior injuries, highlight discomfort felt when riding, and other pertinent questions. The athlete is watched pedaling, a measure of the athlete both off the bike and on the bike, and questions are asked about how they feel while he or she is riding.

One thing that differentiates pro bike fitters from your local bike shop is focus on the foot-pedal interface.  For example, an average cyclist completing a 100 mile ride ("a century") will have rotated the pedals 54,000 times* their legs/feet are clearly doing a lot of work.   Emphasis on the foot/pedal connection, fore/aft, side-to-side, tilt/angle, and rotation of the cleats is very important.

 

Check this out if you’re not feeling comfortable on your bike or are buying a new one.

Aduki Beans and sweet brown rice

Aduki Beans and sweet brown rice  

·          14oz can of Aduki beans (brown beans) – rinsed and drained (I get mine in Choices)

·          2 cups of sweet brown rice (I get mine in Choices in the bulk section)  you can use regular brown rice if you like also

·          Vegetable stock (check the rice package you are using for amount needed)

·          2 tsp salt

·          1 small red onion, diced small

·          One bunch of cilantro chopped (no stems)

·          Crumbled feta cheese (use the amount you are comfortable with)

Combine rice, stock and salt and cook. 

Once cooked, combined rice, beans, onion cilantro and cheese and toss lightly.  Can be served right away or at room temperature.  I let mine site for a couple of hours to let the flavours meld (I toss once or twice too)

Exercise of the Week: Replacing your shoes

Exercise of the week: Replacing your shoes

 

To prevent overuse injuries make sure you Replace/Rotate your Shoes. Some of us forget but it’s typically best to replace our exercise shoes every six to twelve months. This depends on how often you use them.  Another option is to buy 2 pair of a shoe you like and rotate them to get more longevity.

Why does it matter? Numerous overuse injuries of the lower limbs have been connected to a biomechanical tendency present in a large portion of the population, excessive pronation of the foot, Plantar fasciitis, metatarsalgia, shin pain, patellofemoral pain, iliotibial band syndrome, and other overuse injuries can all be linked to abnormal foot and lower limb biomechanics, depending on the individual.  It is important to understand that simply correcting the position of the feet and lower limbs is seldom the only solution to addressing a person’s biomechanical needs. There are numerous other variables that must be addressed through the treatment methods of chiropractors, physiotherapists, and registered massage therapists, depending on the individual

Recipe of the Week: Pineapple carrot bars

Pineapple carrot bars

Makes 24 bars

These delicious squares will be especially appreciated by those who don’t like overly sweet desserts.

Ingredients

• 125 mL (1⁄2 cup) packed brown sugar
• 25 mL (2 tbsp) canola oil
• 5 mL (1 tsp) pure vanilla extract
• 1 egg
• 250 mL (1 cup) whole-wheat flour
• 15 mL (1 tbsp) cinnamon
• 5 mL (1 tsp) baking powder
• 5 mL (1 tsp) baking soda
• 250 mL (1 cup) finely grated carrots
• 150 mL (2⁄3 cup) drained crushed unsweetened pineapple
• 125 mL (1⁄2 cup) raisins
• 50 mL (1⁄4 cup) low-fat milk

Directions

1.     In large bowl, combine sugar, oil, vanilla and egg. Stir well and set aside.

2.     In separate bowl, combine flour, cinnamon, baking powder and baking soda; add to sugar mixture, stirring well.

3.     Stir in carrots, pineapple, raisins and milk.

4.     Pat mixture into 3.5 L (13 × 9 in) baking pan lightly coated with cooking spray.

5.     Bake in 180°C (350°F) oven for 25 minutes or until top is golden.

6.     Let cool before cutting into bars.

Nutrition information per serving (1 bar)

• Calories: 65
• Protein: 1 g
• Total fat: 2 g
• Saturated fat: 0 g
• Cholesterol: 8 mg
• Carbohydrate: 12 g
• Fibre: 1 g
• Sodium: 74 mg
• Potassium: 87 mg

MAKE AHEAD: Store in refrigerator, loosely covered, for up to 2 days.

Recipe of the week - Curried Quinoa Salad

Recipe of the week - Curried Quinoa Salad  

Dressing

½ cup Lemon juice

¼ cup of Canola oil (or a flavorless oil)

1 tbsp cumin

1 tbsp curry powder

1 tbsp paprika

1 tbsp brown sugar

Heat the dressing for one minute in the microwave to release the flavor of the spices

 Salad

2 Cups Quinoa cooked

1/3 Cup Sliced almonds

1/3 Cup Craisins

2-3 Roasted yams (cut in cubes and roasted on a cookie tray in the oven, coat lightly in olive oil/salt/pepper

2 Apples sliced in small pieces

 Optional

1-2 breasts of chicken poached in boiling water until just cooked. Pull apart with a fork and add to the salad.

 Mix everything together and serve!!!

 Can be served with fresh spinach and goat cheese, I sometimes serve it with low fat plain yogurt that I add a seasoning mix to the yogurt (like uncle dan’s ranch seasoning that has 0 calories)

Exercise of the week - Proper Warmup

Exercise of the week -

 

A proper warm-up is an essential part of your workout.  Purpose of a Warm-up is to:Increase blood flow to the working muscles. Mobilize the joints. Release synovial fluid in the joints to lubricate them. Coordinate the nervous system and muscles to work well together. Increase body temperature. Get focused mentally.

Don't Do This in Your Warm-up:

Don't static stretch before you work out or play a sport unless you've been specifically instructed to do so by your therapist or doctor. Static stretching (holding a stretch for an extended period) doesn't prevent injuries and it fact may make you weaker and less powerful.  Don't spend a lot of time doing aerobic work (running on a treadmill, riding a bike, etc). A few minutes (3-5 minutes) is okay but don't bother with an extended aerobic warm-up.

Don't spend a long time warming up; 10-15 minutes is enough.

Bike to Work Week – May 28 – June 1

Bike to Work Week – May 28 – June 1

This May 28 - June 1, join thousands of cyclists and hundreds of workplace teams participating in Bike to Work Week.   Together in 2011, we cycled over 348,000 kilometres and saved 72 tonnes in greenhouse gas emissions by cycling rather than driving.   And in 2012, we can do even more!  

Check out the details at http://www.biketoworkmetrovan.ca/

Exercise of the week – Foam roller

Exercise of the week – Foam roller

Helps release tight muscles of your hips.

• Start with foot crossed to opposite knee.

• Roll on hip.

• On a “tender point”, stop rolling, and rest until pain decreases by 75%

 

Recipe of the week - Protein bars

Recipe of the week - Protein barsMakes 12 bars These bars are a great alternative to the store-bought protein bar varieties and offer natural rather than processed ingredients. They are portable and fit well with an active lifestyle.

• 2 cups (500 mL) low-fat granola cereal
• ½ cup (125 mL) whole-wheat flour
• ½ cup (125 mL) dried cranberries
• ½ cup (125 mL) raisins
• 1/3 cup (75 mL) peanut butter
• ½ cup (125 mL) plain, non fat yogurt
• 2/3 cup (150 mL) low-fat silken tofu
• 1 egg
• 1 egg white
• ¼ cup (50 mL) brown sugar, not packed

Directions

1. Preheat the oven to 375º F (190º C). Line a glass 8x8 inch square baking dish with parchment paper. Set aside.
2. In a large bowl, combine granola, flour, cranberries and raisins.
3. In a second bowl, combine the rest of the ingredients. Add to the dry ingredients and mix until combined. Pour into the prepared baking dish.
4. Bake for 25 to 30 minutes. Let cool.
5. Loosen the bars from the edge of the pan and place the entire square on a cutting board. Cut into 6 equal long thin strips and then cut in half to make 12 bars.
6. Store in an air tight container for up to 2 days or wrap individually and freeze.

Recipe of the week - Blueberry Orange Muffins

Recipe of the week - Blueberry Orange Muffins Bursting with blueberries and the fresh taste of orange, these muffins are a terrific start to the day accompanied by a smoothie.

• 1 1/4 cup (300 mL) 1% milk (approx.)
• Grated zest and juice of 1 orange
• 1 1/2 cup (375 mL) each, all-purpose and whole-wheat flour
• 2 tsp (10 mL) baking powder
• 1 tsp (5 mL) ground ginger or cinnamon
• 1/2 tsp (2 mL) baking soda
• 2/3 cup (150 mL) brown sugar
• 1 egg
• 1/4 cup (50 mL) canola oil
• 2 cups (500 mL) blueberries, frozen or fresh

Directions

1.     Preheat oven to 375°F (190°C). Line a 12-cup non-stick muffin pan with paper liners.

2.     In a 2-cup (500 mL) liquid measuring cup, combine milk, orange zest and enough juice to measure 1 1/2 cup (375 mL) (add more milk if necessary). In a large bowl, combine all-purpose and whole wheat flours, baking powder, ginger and baking soda. In another bowl, whisk together milk mixture, sugar, egg and oil. Stir blueberries into dry ingredients just until coated. Pour milk mixture over dry ingredients and stir just until moistened.

3.     Spoon into prepared muffin pan. Bake for 20 to 30 minutes or until tops are firm to the touch. Let cool in pan for 5 minutes. Transfer to rack to cool completely. 

Exercise of the week – Barbell French press, overhand grip, on stability ball

Exercise of the week – Barbell French press, overhand grip, on stability ball

 Start: Lie face up with shoulders on stability ball, hips extended, knees bent and feet on floor. Arms are extended towards the ceiling, and holding a barbell with hands above the shoulders and palms facing down.

Action: Keeping the upper arms pointed towards the ceiling, lower the barbell back towards the head by bending the elbows.

End: Return barbell to the start by extending elbows.

Exercise of the week – Cable rear deltoid fly, overhand grip

Exercise of the week – Cable rear deltoid fly, overhand grip 

Start: Stand facing a cable system, with cables low and crossed, with feet shoulder width apart, and bent over at waist so that the torso is parallel with the floor. The arms are extended down towards the floor holding two handles just below the knees with palms facing down.

Action: Keeping the elbows rigid, raise the handles up and out to side to shoulder height.

End: Lower the handles back down.

Recipe of the week - 15-Minute Black Bean Salad

Recipe of the week - 15-Minute Black Bean Salad

Ingredients:

1/2 cup minced onion

2 medium cloves garlic pressed

2 cup black beans or 1 15 oz can (without BPA), drained and rinsed

1 cup frozen corn, thawed

8 cherry tomatoes, quartered

1/2 cup diced red bell pepper

2 TBS pumpkin seeds, coarsely chopped

1/4 cup chopped fresh cilantro

2 TBS extra virgin olive oil

3 TBS fresh lemon juice

salt and black pepper to taste

Directions:

Mince onions and press garlic and let sit for at least 5 minutes to bring out their health-promoting benefits. Mix all ingredients together and serve. This salad will keep for a couple of days and gets more flavorful if you let it marinate in the refrigerator for awhile. Serves 4

Nutrition :  vitamin C 90.5%   fibre 32.9%   vitamin A 25%    Calories 222