Place lime juice, olive oil, garlic, salt, and cayenne pepper in a small jar. Cover with lid, and shake until ingredients are well mixed.
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.
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 BruschettaHere’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.
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.
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
Preheat the grill for medium heat. In a shallow bowl, mix the mustard, honey, mayonnaise, and steak sauce. Set aside a small amount of the honey mustard sauce for basting, and dip the chicken into the remaining sauce to coat. Lightly oil the grill grate. Grill chicken over indirect heat for 18 to 20 minutes, turning occasionally, or until juices run clear. Baste occasionally with the reserved sauce during the last 10 minutes. Watch carefully to prevent burning!
Exercise of the week: Squat with overhead press on Bosu
Hold medium-heavy dumbbells just over the shoulders as you stand on the dome part of Bosu Lower into a squat (knees behind the toes). As you push back up, press the weights overhead.
Repeat for 8 to 16 reps.
This move will also keep the heart rate up while targeting the lower body and the shoulders.
Stand holding weights in front of thighs and place left leg out behind you with the toe lightly touching the floor (or lift it completely off the floor for more of a challenge).
Keeping the shoulders back, abs in and the back straight, tip from the hips and lower the weights towards the floor.
Lower as far as your flexibility allows. You can bend the knee slightly if you need to.
Push into the heel to go back to starting position.
Do 1-3 sets of 10-16 reps.
Tips:
Don't round the shoulders forward. To keep your back flat, look up as you lower down.
Don't bend the knee as you lower down. This is not a squat, but a move that comes from the hips. Keep your knee at the same angle throughout the movement.
1 small white or sweet onion, finely diced and minced
1 clove garlic, peeled and minced
3 to 4 fresh basil leaves
1 teaspoon dried oregano
Pinch salt
Pinch fresh ground black pepper
Pinch sugar, optional
2 tablespoons olive oil, to sauté
Directions
Empty the contents of the tomato can in a mixing bowl and coarsely crush the tomatoes with a fork or your hands, leaving them just a little chunky. In a heavy bottom 2-quart saucepot, add the olive oil, over a medium high flame and heat a little. Add the onions and saute until slightly translucent. Add the garlic and saute about a minute until golden. Quickly add the crushed tomatoes to the mix. Stir well and bring to a simmer. Season with salt and pepper, to taste, and add the fresh basil and oregano. You can add a touch of sugar if desired or if tomatoes are tart. Simmer on a low flame, stirring often for at least 15 minutes.
Ingredients3/4 cup all-purpose flour
3/4 cup whole wheat flour
3/4 cup white sugar
1/4 cup oat bran
1/4 cup quick cooking oats
1/4 cup wheat germ
1 teaspoon baking powder
1 teaspoon baking soda
1/4 teaspoon salt
1 cup blueberries
1/2 cup chopped walnuts
1 banana, mashed
1 cup buttermilk
1 egg
1 tablespoon vegetable oil
1 teaspoon vanilla extract
Directions
Preheat the oven to 350 degrees F (175 degrees C). Grease a 12 cup muffin pan, or line with paper muffin cups. In a large bowl, stir together the all-purpose flour, whole wheat flour, sugar, oat bran, quick-cooking oats, wheat germ, baking powder, baking soda and salt. Gently stir in the blueberries and walnuts. In a separate bowl, mix together the mashed banana, buttermilk, egg, oil and vanilla. Pour the wet ingredients into the dry, and mix just until blended. Spoon into muffin cups, filling all the way to the top.
Bake for 15 to 18 minutes in the preheated oven, or until the tops of the muffins spring back when lightly touched.
Start by draping yourself over the ball front first. Then slowly staggar your legs front to back while putting your obliques on the ball and trying to put your hands over your head. While completely relaxed pull up with your abdominals and obliques until you cannot go any further and return to a full stretch.
In a bowl, combine yogurt, cucumbers, garlic and juice; set aside. In another bowl, mix beef, zucchini, feta, onion, marjoram, salt and pepper. Form beef mixture into four 3/4-inch-thick patties. Coat a grill pan or grill rack with cooking spray. Grill patties over medium-high heat, flipping once, about 5 minutes each side, until internal temperature reaches 160°F. Divide roasted peppers evenly among bottom roll halves; top with 1 burger, 1/4 yogurt sauce and lettuce and cucumber, if desired. Top each with other half of roll.
1. Stand in front of a wall (about 2 feet in front of it) and lean against it.2. Slide down until your knees are at about 90-degree angles and hold, keeping the abs contracted, for 20-60 seconds.
3. Come back to start and repeat, holding the squat at different angles to work the lower body in different ways.
4. To add intensity, hold weights or squeeze a ball between the knees.
This is a great exercise you can do anywhere without any equipment to help you build endurance in the lower body.
Recipe of the Week - Aduki Bean and Sweet Brown Rice
14oz can of Aduki Beans (Brown Beans) – rinsed and drained – You can purchase them from Choices
2 Cups of Sweet Brown or Regular Brown Rice
4 Cups of Vegetable Stock
2 tsp Salt
1 small Red Onion
One bunch of Cilantro
Crumbled Feta (use the amount you are comfortable with).
Combine rice, stock and salt and cook. Once cooked combine rice, beans, onion, cilantro and cheese and toss lightly. Can be served right away or at room temperature.
Mix together dry ingredients. In a separate bowl mix together bananas, egg whites, milk and vanilla. Beat all together.
Bake in a 9 x 13 inch pan which has been sprayed with non-stick spray for about 35 minutes. Cool and cut into bars. You may sprinkle with cinnamon and sugar, if desired.
Exercise of the Week - Barbell split squat
Position barbell on back of shoulders and grasp barbell to sides. Stand with feet far apart; one foot forward and other foot behind.
Squat down by flexing knee and hip of front leg. Allow heel of rear foot to rise up while knee of rear leg bends slightly until it almost makes contact with floor. Return to original standing position by extending hip and knee of forward leg. Repeat. Continue with opposite leg.
Recipe of the Week - Garden Fresh Tomato, Hemp, and Herb Dip
This tasty, fresh creation provides an abundance of anti-oxidants and Omega 3's which are great to help reduce inflammation and boost both brain power and mood.
1/4 cup organic balsamic vinegar
1/3 cup organic olive oil
2 tbsp Ruth's Hemp oil
1 tsp garlic, minced
1/3 cup organic sun-dried tomatoes, chopped
1 garden ripened tomato, diced
1/4 fresh basil, parsley or lemon balm, snipped
2 tbsp grated Parmesan cheese
Freshly ground pepper, to taste
1. Measure the balsamic, oil and hemp oils, garlic and sun-dried tomatoes into a serving dish of you choice. Stir ingredients together.
2. Sprinkle with snipped herbs and Parmesan cheese and top with freshly ground pepper to taste.
