Exercise of the week: Ball Triceps Extension

Exercise of the week: Ball Triceps Extension

·         Lie prone with your forearms on top of the exercise ball, back and legs fully extended. ·         Push yourself up by rolling the ball towards your hands to extend your arms and slowly lower yourself back down after a short pause.

·         Focus on exercising the triceps.

Recipe of the Week: Turkey meatloaf

Recipe of the Week: Turkey meatloaf  

Ingredients

·         Nonstick cooking spray

·         1 cup Italian-style breadcrumbs (seasoned)

·         1/2 cup nonfat skim milk

·         2 tablespoons olive oil

·         1/2 onion , finely chopped

·         2 stalks celery , finely chopped

·         1 pound lean ground turkey

·         1/2 cup grated Parmesan

·         1/2 cup carrot puree

·         1/4 cup ketchup

·         1 teaspoon salt

·         1/8 teaspoon pepper

·         1 cup bottled tomato sauce

·         4 slices turkey bacon

Directions

Preheat the oven to 350°. Coat a 9" x 5" loaf pan with cooking spray.

In a large bowl, soak the breadcrumbs in milk.

Coat a large nonstick skillet with cooking spray and set it over medium-high heat. When the skillet is hot, add the oil. Add the onion and cook, stirring occasionally, 7 to 10 minutes. Add the celery and cook 3 to 4 minutes longer. Scrape the mixture into the bowl with the breadcrumbs. Add the turkey, Parmesan, carrot puree, ketchup, salt and pepper, and stir to combine.

Turn the mixture into the loaf pan and smooth the top. Spread tomato sauce over the meatloaf and lay the strips of bacon on top. Bake until the center of the meatloaf is no longer pink and the bacon begins to brown, 45 to 50 minutes. Cut into slices and serve.

Servings: Serves 8

Recipe of the Week: Yummy Spelt waffles

Recipe of the Week: Yummy Spelt waffles

 

Ingredients:

• 2 ¼ cups spelt flour·      
• 1 tablespoon baking powder·      
• ¼ tsp. salt·      
• 2 eggs·      
• 1 cup milk·      
• ¾ cup seltzer water·      
• ¼ cup oilInstructions

Instructions:

1.    Preheat your waffle iron until in scorching hot.

2.    Mix the dry ingredients on a large bowl. Then whisk in all the wet ingredient–until smooth.

3.    Scoop the batter onto the waffle iron and close.

 

Cook for 2-5 minutes, then repeat.

Preparation time: 5 minute(s)Cooking time: 5 minute(s) per batchNumber of servings (yield): 12 – 14 waffles

Exercise of the Week: Seated Dumbbell Palms Down Wrist Curls

Exercise of the Week: Seated Dumbbell Palms Down Wrist Curls

• Sit on a flat bench while holding a dumbbell in each hand. Lay your forearms flat on your thighs with each dumbbell extending past your knees, palms down.
• Using only your hands and wrists, simultaneously bring the dumbbells up toward the ceiling as high as possible, keeping your forearms flat on your thighs.
• Return to the start position and repeat until failure.

 

 

Massage Therapy is available every Thursday onsite.

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Next Yoga session - begins August 4 - 1pm-2pm

Next Yoga session - begins August 4 - 1pm-2pm. Interested in joining Yoga?  Click on the right to register.

Exercise of the Week - Ball Calf Raise

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

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

EXERCISE OF THE WEEK: Hip Ball Adduction

• Stand on your right leg and put your left foot on top of the exercise ball, leg extended to your side.
• Roll the exercise ball towards you by bringing your leg in and slowly roll it back after a short pause. Alternate sides after each   set.
• Breathe out while rolling in and breathe in while returning to starting position.

RECIPE OF THE WEEK - Lentil and Walnut Stuffed Portobello Mushrooms

RECIPE OF THE WEEK - Lentil and Walnut Stuffed Portobello Mushrooms

• 2 large Portobello mushrooms, wipe clean w/ a damp towel and de-stem (dice stems)
• 1 tsp olive oil
• 1 shallot or small onion, diced
• ½ sweet red pepper, diced
• 1 clove garlic, minced
• ¼ cup fresh walnut pieces, lightly toasted if desired to enhance the flavor
• ½–¾ cup cooked lentils (Du Puy is my favorite and chock full of vitamins and minerals)
• ¼ cup sun dried tomatoes, chopped
• ¼ cup goat feta, crumbled
• Sea salt and freshly ground pepper, to taste

1. 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.
2. 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.
3. Add sun dried tomatoes, walnuts and lentils. Stir well to combine, remove from heat and season to taste.
4. Place Portobello caps on baking tray, gill side up and equally spoon the lentil veggie mixture into each, pressing gently to compact slightly.
5. 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.
6. 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!

Exercise of the Week: Renegade Rows

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.

Recipe of the Week: Crisp Guacamole Rolls

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!

Exercise of the Week: Dumbbell concentration curls

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.

 

Recipe of the Week: Lentil Soup with Lemon

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.

Exercise of the week: Most Effective Ab Exercise

Most Effective Ab Exercise: Bicycle

1. Lie on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck.
3. Straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps.

RECIPE OF THE WEEK: Easy Healthy Guacamole

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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Ex of the Week: Hip Extensions on the Bosu

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.

Recipe of the Week: Raw Apple Pie

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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