Exercise of The Week - Barbell Preacher Curl with Stability Ball and Bench

Exercise of The Week - Barbell Preacher Curl with Stability Ball and Bench

Start: lie face-down on a stability ball placed on top of a flat bench, with legs on either side of the bench, feet on the floor, and the trunk and upper arm supported by the ball. Hold a barbell in two hands with palms facing up and the elbows as straight as possible.

Action: bring the barbell towards the shoulders by bending at the elbows.

End: lower the barbell back to starting position.

Recipe of The Week - Zesty Guacamole

Recipe of The Week -  Zesty Guacamole

Ingredients

1 large ripe avocado, pitted and mashed2 tomatoes, chopped 1 lime, zest grated and juiced 2 scallions, chopped 1 garlic clove, crushed 1 tablespoon chopped cilantro

Directions

Combine all the ingredients together shortly before serving. (Add 1⁄2 fresh green chili pepper, deseeded and finely chopped or a dash of Tabasco for a spicy kick.)

Recipe of the Week - Mediterranean Salmon

Recipe of the Week - Mediterranean Salmon

 

Ingredients

4 four oz. pink salmon fillets2 med. tomatoes, sliced 1 cup mushrooms, sliced 1 med. red pepper, cut in thin strips 2 tbsp pesto sauce lemon juice, to taste black pepper, to taste 4 cups whole wheat spaghetti, cooked

Directions

1. Preheat oven to 200C (400F). Spread out 4 large sheets of aluminium foil. 2. Place a salmon fillet in the center of each sheet. Spread 1/2 tablespoon pesto sauce on each fillet.  3. Divide the veggies into 4 equal portions and spread on and around fish. 4. Sprinkle freshly ground black pepper and lemon juice (to taste) over each fillet, and fold the aluminium foil closed to form 4 packages. 5. Bake for 15-20 minutes or until fish is done. Serve over cooked pasta. 

Number of Servings: 4

Exercise of the week - Push ups

Exercise of the week - Push ups

Place your toes and hands on the floor, making sure your back and arms are straight. Keep your hands slightly more than shoulder-width apart and tighten your abdominal muscles.Inhale as you lower yourself to the floor, stopping as your elbows reach a 90-degree bend. Keep your body from touching the floor.Exhale and push yourself away from the floor. Don't lock your elbows, and don't bend your back.

Repeat.

 

Recipe of the Week - Pan Fired Fish with Capers and Balsamic Reduction

Recipe of the Week - Pan Fired Fish with Capers and Balsamic Reduction - sapwellness.com

Servings 2 – 4; Prep time 10’; Cook time 15’

 

Main Ingredients:

Fish fillets: 4 at room temperature (tilapia or catfish) Vegetable oil: 2 tbsp  Shallots: 1 medium, chopped  Butter: 1-2 tbsp  Balsamic Vinegar: 1 cup  Capers: 1 tbsp  Salt and pepper

Directions:

1. Pat dry fish fillets and season with salt and pepper.

2.Heat a frying pan to a proper temperature on medium heat.  

3. Add the vegetable oil to the pan and wait for the oil to heat up. Place the fish fillets in the pan. Don't overcrowd the pan.

4.Fry for a couple of minutes or until cooked halfway through then flip over. Cook for a couple of more minutes or until golden. Set aside and cover with aluminum foil.

5.Add chopped shallots to the pan and fry until translucent. Add balsamic vinegar to the pan. Scrap the bottom of the pan with wooden spoon and mix with the balsamic. Reduce the vinegar to about one quarter. Strain the sauce and discard the chopped shallots.

6.Lower the heat and return the sauce to the pan. Add Butter and capers to the sauce. Melt the butter and mix well. Season with salt and pepper.

7.Pour the sauce over the fillets and serve. You can serve mashed potato or steamed vegetables on side. 

Another variation of this recipe is to replace the fish with chicken. In that case, I suggest you use peppercorn instead of capers to make the sauce.

Exercise of the week - Half Squats

Exercise of the week - Half Squats - sapwellness.com

 

1. Holding dumbbells at sides, stand upright with your feet shoulder width apart.2. Bend from knees until thighs are almost parallel to the ground (avoid letting knees turn inwards). 3. Keep back flat, lower back slightly arched inwards and head up. 4. Return to upright position and repeat.

 

February is Heart Month - HEART DISEASE AND STROKE TAKE 1 IN 3 CANADIANS BEFORE THEIR TIME.

February is Heart Month - HEART DISEASE AND STROKE TAKE 1 IN 3 CANADIANS BEFORE THEIR TIME. 

 

There are lots of resources regarding Healthy Living at the link  - Healthy Living - Heart and Stroke Foundation of Canada

Heart and Stroke TV offers 2 to 3 minute videos on various topics and the link is -  Heart&Stroke TV - video library - Heart and Stroke Foundation of Canada

A poignant video, PowerPoint and other notes are available in -  The Heart Truth: Community Action Kit

 

Our website www.heartandstroke.ca has a vast amount of information and we welcome all employees to visit.  There are recipes, free newsletters, and even apps for your phones.

 

Recipe of the Week - Baked Apples with Dried Fruit and Walnuts

Recipe of the Week - Baked Apples with Dried Fruit and Walnuts - sapwellness.com

Ingredients

·        6 medium organic Golden Delicious apples

·        1 cup (250 mL) walnut pieces

·        1/2 cup (125 mL) organic raisins or dried organic cranberries

·        1/4 cup (50 mL) unsweetened shredded coconut (optional)

·        2 tbsp (30 mL) pure maple syrup

·        1 tsp (5 mL) grated lemon zest

·        1/4 tsp (1 mL) ground cinnamon

·        1/4 tsp (1 mL) ground nutmeg

·        1/2 cup (125 mL) naturally prepared apricot jam

·        1 1/2 cups (375 mL) organic apple cider

·        1 tbsp organic (15 mL) butter

·        1/2 tsp (2 mL) vanilla extract

Directions

1.    Preheat oven to 375°F (190°C). Lightly coat a shallow 8 x 12-inch (20 x 30 cm), or similar, baking dish with cooking spray.

2.    Core apples all the way through with an apple corer, making a 1-inch (2.5 cm) wide hole. Peel the upper third of each apple. Using a sharp paring knife, score the flesh about 1/4 inch (0.5 cm) deep around the circumference, more or less where the peeled and unpeeled areas meet. With the paring knife angled down, cut a shallow crater around the top of the hole to help hold the preserves that will go there. Set aside while you make the filling.

3.    Place walnuts, raisins (or dried cranberries) and coconut (if using) in a food processor. Chop the mixture fairly well, but not too fine; you want it to remain somewhat textured. Add syrup, lemon zest, cinnamon and nutmeg; pulse several times to combine.

4.    Place the apples in the prepared baking dish and gently press 1/4 cup (50 mL) filling into each cavity. Spoon a generous tablespoon of apricot jam into the crater of each apple.

5.    Combine cider and butter in a small saucepan; heat over low heat until the butter has melted. Remove from the heat and stir in vanilla. Pour the liquid over and around the apples.

6.    Cover the apples loosely with tented foil and bake on the center rack for 30 minutes. Remove foil and baste the apples well. Continue to bake, uncovered, for 20 to 35 minutes more (depending on the size of the apples), basting every 10 minutes, until the apples are tender throughout. The best way to test them is with a thin bamboo skewer; the slightest bit of resistance near the center is OK because they’ll finish cooking as they cool. Let the apples cool right in the pan, basting periodically. Serve warm, at room temperature or cold, with some of the pan juices spooned over each apple.

Exercise of the Week - Back Strengthening on the Bosu

Exercise of the Week - Back Strengthening on the Bosu - sapwellness.com

 

For a challenging way to train your back and gluteal muscles, do this move on a flat padded surface and then try it on a Bosu trainer for more intensity. It will help you develop core strength, stability and balance.

 

1 . Lie face down on a mat or on a Bosu trainer with your pelvis and lower abdomen centered on the dome. Rest your arms alongside your body with your palms turned up. Straighten your legs behind you with your feet shoulder width apart.

 

 

 

 

2. On an exhalation, slowly bend both knees and reach your arms back attempting to touch your fingertips to your heels. Look forward as you hold this position and balance yourself on the ball or floor for 10 seconds. Return down to the starting position and relax for 15 seconds. Repeat this exercise 3 more times.

 

Recipe of the Week - Wild Blueberry Apple Smoothie

Recipe of the Week - Wild Blueberry Apple Smoothie

Ingredients:

·         1 cup [250 ml] pure unsweetened applesauce

·         1 cup [250 ml] low-fat plain yogurt

·         1 tsp. [5 mL] vanilla

·         4 Tbsp. [60 mL] brown sugar

·         4 cups [580 g] wild blueberries, frozen

·         Pinch cinnamon

·         Vanilla yogurt for garnish

·         Lemon balm or mint leaves for garnish

 

Puree applesauce, yogurt, cinnamon, vanilla & brown sugar in a blender.  Add frozen blueberries one cup at a time.  Blend well.  Pour into glasses & garnish as desired.

 

Makes 4 servings

Exercise of the Week - Resistance Band Wood Chop Exercise

Exercise of the Week - Resistance Band Wood Chop Exercise

 

Stand with your feet shoulder width apart and knees slightly bent.

Attach one end of the band to a stationary object and wrap the other end around both hands.

Start with your arms up above the shoulder closest to the attachment.

Keeping the elbows straight pull your hands down, across your body to the opposite hip.

Concentrate on using your stomach to twist from one side to the other.

Slowly return to the starting position.  

Muscle worked - Internal/External Obliques 

Exercise of The Week - Front arm raise on Bosu

 Exercise of The Week - Front arm raise on Bosu

Front arm raises can improve the overall shape of your shoulders by training the muscles in the front of your shoulders called the deltoids. Strong deltoids make lifting objects and reaching forward much easier to do. Performing this move on a Bosu Ball engages your core muscles and will also help to protect your back, by preventing you from leaning backwards as your raise your arms.

1 . Hold a dumbbell in each hand in front of your thighs, both palms facing your body, elbows slightly bent. Place your knees hip width apart on a Bosu Trainer. Lift your feet off the floor and tighten your abdominals.

2.       Slowly raise your arms in front of you until the dumbbells are at shoulder level while maintaining your balance on the Bosu ball. Pause at the top with your arms parallel to the floor. With control, lower the dumbbells down your thighs. Repeat 12-15 times. Rest for 15 seconds and repeat for a total of 3 sets.

 

Recipe of the Week -Pan Fired Fish with Capers and Balsamic Reduction

Recipe of the Week -Pan Fired Fish with Capers and Balsamic Reduction

Main Ingredients:Fish fillets: 4 at room temperature (tilapia or catfish)  Vegetable oil: 2 tbsp  Shallots: 1 medium, chopped  Butter: 1-2 tbsp  Balsamic Vinegar: 1 cup  Capers: 1 tbsp [or could substitute peppercorns] Salt and pepper

Directions: Pat dry fish fillets and season with salt and pepper. Heat a frying pan to a proper temperature on medium heat. If you don't heat it up enough, food will stick the pan. On the other hand, If the pan is too hot, it's going to burn the food. Add the vegetable oil to the pan and wait for the oil to heat up. Place the fish fillets in the pan. Don't overcrowd the pan. Fry for a couple of minutes or until cooked halfway through then flip over. Cook for a couple of more minutes or until golden. Set aside and cover with aluminum foil. Add chopped shallots to the pan and fry until translucent. Add balsamic vinegar to the pan. Scrap the bottom of the pan with wooden spoon and mix with the balsamic. Reduce the vinegar to about one quarter. Strain the sauce and discard the chopped shallots. Lower the heat and return the sauce to the pan. Add Butter and capers to the sauce. Melt the butter and mix well. Season with salt and pepper. Pour the sauce over the fillets and serve. You can serve mashed potato or steamed vegetables on side. 

Exercise of The Week: Inner thigh squeeze

Exercise of The Week

 

Inner thigh squeeze

1.       Lie down and lift the legs off the floor, placing an exercise ball (or some other type of ball) between the knees/shins.

2.       Squeeze the ball lightly to keep it from dropping and put the hands on the floor for more support.

3.       Slowly squeeze the ball, contracting the inner thighs.

4.       Release just slightly, keeping some tension on the ball.

5.       Repeat for 1-3 sets of 12-16 reps.

Tips

·         If you find your back arching, bend the knees more or put the feet on the floor for this exercise.

·         Avoid releasing all the way, but keep a light squeeze to keep the ball in place and the inner thighs engaged.

 

Recipe of the Week: Smoked Salmon Cucumber Appies

Recipe of the Week 

 

Smoked Salmon Cucumber Appies

Ingredients

·         2 medium cucumbers, peeled

·         4 ounces smoked salmon, flaked

·         2 tablespoons lemon juice

·         1 tablespoon finely chopped onion

·         1 tablespoon capers, drained

·         1 tablespoon minced fresh parsley

·         1/2 teaspoon Dijon mustard

·         1/8 teaspoon pepper

 

Directions

1.        Cut cucumbers in half lengthwise; remove and discard seeds. In a small bowl, combine the remaining ingredients. Spoon into cucumber halves.

2.        Wrap in plastic wrap. Refrigerate for 3-4 hours or until filling is firm. Cut into 1/2-in. slices.

 

Makes approx. 3 1/2 dozen. Prep: 25 minutes, plus chilling

Running Schedules

Looking for some guidance for a running schedule. Our team has found these sites helpful in planning your training schedule.

1. http://www.towomensruns.com/half_marathon_5k_tp.html

   1. 1/2 Marathon (2:15-2:30) http://www.towomensruns.com/images/215-230-17wks.pdf

   2. 1/2 Marathon (2:00 - 2:15) http://www.towomensruns.com/images/2hr-215-17wks.pdf

2. http://www.halhigdon.com/training/

Exercise of the Week - Sumo Squat

Exercise of the Week - Sumo Squat

Standing with your legs wider than shoulder-width apart, hold a medicine ball or weight in front of your body.  Squat until your thighs are almost parallel to the floor  Keeping your right knee bent and rotating the hip so your inner thigh faces forward, stand up on your left leg and lift your right leg out until your knee is past your hip. At the same time, circle the ball clockwise until it's above your right shoulder and crunch your upper body to the right  Return to start.

 

Recipe of the Week - Very Veggie Omelet

Recipe of the Week -  Very Veggie Omelet

Ingredients

·         1 small onion, chopped

·         1/4 cup chopped green pepper

·         1 tablespoon butter

·         1 small zucchini, chopped

·         3/4 cup chopped tomato

·         1/4 teaspoon dried oregano

·         1/8 teaspoon pepper

·         4 egg whites

·         1/4 cup water

·         1/4 teaspoon cream of tartar

·         1/4 teaspoon salt

·         1/4 cup egg substitute

·         1/2 cup shredded reduced-fat cheddar cheese, divided

Directions -  In a large nonstick skillet, saute onion and green pepper in butter until tender. Add the zucchini, tomato, oregano and pepper. Cook and stir for 5-8 minutes or until vegetables are tender and liquid is nearly evaporated. Set aside and keep warm.  In a small bowl, beat egg whites, water, cream of tartar and salt until stiff peaks form. Place egg substitute in another bowl; fold in egg white mixture. Pour into a 10-in. ovenproof skillet coated with cooking spray. Cook for 5 minutes over medium heat or until lightly browned on bottom.  Bake, uncovered, at 350° for 9-10 minutes or until a knife inserted near the centre comes out clean. Carefully run a knife around edge of pan to loosen. With a knife, score centre of omelet. Place vegetable mixture and half of cheese on one side; fold other side over filling. Sprinkle with remaining cheese. Cut in half to serve.

Exercise of the Week - .Front Raises

Exercise of the Week - .Front Raises

Stand upright, knees slightly bent, shoulder width apart. Palms should be towards thighs. Raise one dumbbell directly in front of you.  When arm is parallel to ground lower dumbbell slowly back. Repeat with the other arm.

Recipe of the Week - Bean Salad

Recipe of the Week - Bean Salad

Ingredients:

• 1 cup boiled red beans
• 1 cup boiled black beans
• 1 cup boiled chick peas
• 1 onion, chopped
• 1 red bell pepper, chopped
• 1 tomato, chopped
• 2 celery sticks, chopped
• salt and pepper to taste

For dressing:

• 4 tbsp olive oil
• 1/2 cup vinegar
• 1 tsp basil
• 1 tsp oregano
• 1 tsp sugar(optional)

How to make Bean Salad:

• Chopped all vegetables finely and set aside.
• In a small bowl, mix olive oil and vinegar with oregano and basil for preparing the dressing.
• In a separate bowl, add boiled beans, chopped vegetables, mince garlic, salt and pepper.
• Pour salad dressing into it and mix well.
• Refrigerate salad for at least 4 hours before serving.
• Bean Salad is ready to eat.