Exercise of the Week - Dumbell Pullover

Exercise of the Week - Dumbell Pullover

 

This exercise targets both the lats on either side of the back as well as the lower body and core, since you're holding yourself in a bridge position. The exercise is shown using an exercise ball but can be done on a bench or step for more stability.

1. Lie face up on the ball with the head and shoulders supported, weight resting over the chest.
2. Keep the glutes contracted to lift the body into a bridge position, making a straight line from knees to head.
3. Take the weight straight up over the chest, arms slightly bent. You can hold a dumbbell on either side or use a medicine ball.
4. Keeping the body tight and stable, slowly lower the weight behind you, keeping the elbows slightly bent.
5. Only lower the weight as far as your flexibility allows and try not to lower the weight below your head.
6. Contract the back muscles to pull the weight back up over the chest and complete 1-3 sets of 10-16 reps

 

Recipe of the Week - Holiday Peppermint Smoothie

Recipe of the Week - Holiday Peppermint Smoothie

Peppermint can reduce headaches and help you feel rejuvenated. And this smoothie makes a tasty alternative to eggnog. Garnish it with a pretty rim of crushed candy cane. 11/2 cups (375 mL) skim milk  11/2 cups (375 mL) low-fat vanilla yogurt  11/2 cups (375 mL) ice cubes  5 peppermint leaves, torn  1 Tbsp (15 mL) ground cinnamon  A few drops peppermint extract (optional) 

Blend all ingredients and serve in cups garnished with a pretty rim of crushed candy cane.  Serves four.

Nutritional information

Per serving: 114 calories, 8 g protein, 1 g fat (1 g saturated fat), 19 g carbohydrates, 1 g fibre, 6 mg cholesterol, 99 mg sodium   

Recipe of the Week - Cocoa-Almond Meringue Cookies

 Recipe of the Week - Cocoa-Almond Meringue Cookies

These light, tasty cookies are only 26 calories apiece, making them the perfect sweet treat if you're watching your waistline. Wrap up a batch in a festive box and you'll have an easy, homemade holiday surprise.

4 egg whites

1/2 teaspoon coconut extract

1/4 teaspoon almond extract

1/4 teaspoon Spice Island® Pure Vanilla Extract

1/4 teaspoon cream of tartar

1/8 teaspoon salt

1 cup sugar

1/4 cup plus 1 tablespoon baking cocoa, divided

Place egg whites in a large bowl; let stand at room temperature for 30 minutes. Add the extracts, cream of tartar and salt; beat on medium speed until soft peaks form. Gradually beat in sugar, 1 tablespoon at a time, on high until stiff peaks form and sugar is dissolved.

Fold in 1/4 cup cocoa. Place mixture in a pastry or heavy-duty resealable plastic bag; cut a small hole in the corner of bag. Pipe meringue in 2-in. circles onto parchment paper-lined baking sheets. Bake at 250° for 50-60 minutes or until set and dry. Turn off oven; leave cookies in oven for 1-1/2 hours.

Dust cookies with remaining cocoa. Carefully remove from parchment paper. Store in an airtight container.

Makes 36 servings (3 dozen cookies). Prep: 20 min. Bake: 50 min., plus standing.

Exercise of the Week - The Superman

Exercise of the Week - The Superman

 

Start by lying on your stomach with face down.

Raise your shoulders and hold yourself up with your arms extended in front of you.

Hold for 30 seconds, then return to starting position.

Repeat exercise ten times.

 

Recipe of the Week - Honey Garlic Tofu Kabobs

Recipe of the Week -

Honey Garlic Tofu Kabobs

Set oven to 350F1 pound extra firm tofu, cut in half and wrapped in a towel to remove excess moisture 2 tbsp liquid honey 2 tbsp soy sauce 2 tbsp Dijon 1 tsp fresh minced garlic 1 tsp chili sauce fresh ground pepper 1/2 cup toasted sesame seeds

1. Combine all the sauce ingredients except sesame seeds. Cut the tofu into cubes and toss in marinade. Cover and chill up to 24 hours.

2. When ready to bake, dredge each cube with the sesame seeds and skewer on presoaked bamboo sticks. Bake for 20-25 minutes or until bronzed and firm.

Exercise of the Week - Ball: One legged Leg press

Exercise of the Week - Ball: One legged Leg press

Begin in an incline position on the ball, knees bent.   Straighten the left leg out in front of you and push through the heel of the  right foot to push up on the ball.   Lower and repeat for 1-2 sets of 10-16 reps on each side. 

Make it easier:  Hold onto a wall or place fingertips on the floor for balance

 

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.