• Start with foot crossed to opposite knee. • Roll on hip. • On a “tender point”, stop rolling, and rest until pain decreases by 75%Exercise of the week – Foam roller
Helps release tight muscles of your hips.
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.
Directions
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
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
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
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
Recipe of the week - Oatmeal blueberry walnut muffins
Makes 12 muffins Ingredients
- 50 mL (1/4 cup) soft non-hydrogenated margarine
- 125 mL (1/2 cup) packed brown sugar
- 1 omega-3 enriched egg or regular egg
- 2 egg whites
- 250 mL (1 cup) oat bran
- 250 mL (1 cup) large flake oatmeal
- 125 mL (1/2 cup) 1% milk
- 5 mL (1 tsp) vanilla extract
- 175 mL (3/4 cup) whole wheat flour
- 25 mL (2 tbsp) ground walnuts
- 10 mL (2 tsp) baking powder
- 2 mL (1/2 tsp) baking soda
- 250 mL (1 cup) fresh or frozen blueberries
Oatmeal crumble
- 50 mL (1/4 cup) large flake oatmeal
- 25 mL (2 tbsp) chopped toasted walnuts
- 25 mL (2 tbsp) whole-wheat flour
- 25 mL (2 tbsp) soft non-hydrogenated margarine
Directions
1. In large bowl, stir together margarine and brown sugar until combined. Add egg, and egg whites, one at a time and stir until smooth. Add oat bran and oatmeal. Pour in milk and stir until moistened. Stir in vanilla.
2. In another bowl, whisk together flour, ground walnuts, baking powder and soda. Add gradually to margarine mixture and stir until almost all combined. Add blueberries and fold until well distributed.
3. Scoop out muffin batter into 12 muffin cups; set aside.
4. Oatmeal Crumble: In small bowl, stir together oatmeal, walnuts and flour. Using small spoon, mix margarine into the oatmeal mixture until combined. Gently press some of the crumble mixture on top of each muffin.
5. Bake in 200°C (400ºF) oven for about 20 minutes or until cake tester inserted comes out clean.
Exercise of the week – Foot-up Split Squat Start: Stand upright with feet split front to back, with the back foot on the floor and the front foot up on a bench.
Action: Keeping the torso upright and the front foot on the bench, lower the torso downward by bending the legs until
knee of the back leg hovers just above the floor.
End: Return to the upright position by pressing down on the heel of the front foot, and extending the knees and
hips of both legs.
Exercise of the week – Dumbbell Decline Press, Bench, Overhand Grip
Start: Lie on back on decline bench with arms extended towards ceiling, holding two dumbbells with palms facing down.
Action: lower the dumbbells to just above shoulder level and in line with the chest by bending elbows.
End: Press dumbbells to start by extending elbows and squeezing chest.
Recipe of the Week - Baby Tiramisù
6 servings 15’ preparation time 45’ total time
Ingredients:
1/2 cup nonfat ricotta cheese, (4 ounces)
2 tablespoons confectioners' sugar
1/2 teaspoon vanilla extract
1/8 teaspoon ground cinnamon
12 ladyfingers, (about 1 3/4 ounces)
4 tablespoons brewed espresso, or strong coffee, divided2 tablespoons
Bittersweet chocolate chips, melted
Preparation:
Combine ricotta, sugar, vanilla and cinnamon in a medium bowl. Place 6 ladyfingers in a 9-by-5-inch (or similar size) loaf pan. Drizzle with 2 tablespoons espresso (or coffee). Spread the ricotta mixture over the ladyfingers. Place another layer of ladyfingers over the ricotta and drizzle with the remaining 2 tablespoons espresso (or coffee). Drizzle with melted chocolate. Refrigerate until the chocolate is set, about 30 minutes.
Tips & Notes Tip: To melt chocolate: Microwave on Medium for 1 minute. Stir, and then continue microwaving on Medium in 20-second intervals until melted, stirring after each interval. Or place in the top of a double boiler over hot, but not boiling, water. Stir until melted. Nutrition Per serving: 107 calories; 2 g fat ( 1 g sat , 0 g mono ); 3 mg cholesterol; 18 g carbohydrates; 3 g protein; 0 g fiber; 125 mg sodium; 29 mg potassium.
Recipe of the Week - Pinto bean tortilla soup - 8 servings
This hearty, warming soup is a delicious way to get some great soluble fiber from beans.
Ingredients:
1 1⁄2 cups dried pinto beans 375 mL
1Large onion, cut into 6 wedges
5plum (Roma) tomatoes, quartered
4 tsp canola oil, divided 20 mL
4 5-inch (12.5 cm) corn tortillas, divided
2 cloves garlic, minced
1jalapeño pepper, seeded and finely minced
2 tsp ground cumin10 mL
1 tsp ground coriander 5 mL
4 cups reduced-sodium chicken broth1 L
1bay leaf
2 tbsp tomato paste 30 mL
1 cup frozen corn kernels 250 mL
Pinch salt
1⁄2avocado, chopped1
1⁄2 cup shredded Cheddar cheese
Place beans in a large bowl and add enough cold water to cover by at least 3 inches (7.5 cm). Cover and let soak overnight. Drain soaked beans and rinse well under cold water. Discard any shriveled beans or those that did not swell. Place beans in a large pot and add enough fresh cold water to cover by 3 inches (7.5 cm). Bring to a boil over high heat. Reduce heat and simmer for 30 to 35 minutes or until beans are tender. Drain and set aside. Meanwhile, preheat broiler. Place onion and tomatoes on baking sheet and brush with 1 tsp (5 mL) of the oil. Broil, turning every 5 minutes, for about 15 minutes or until charred. Transfer to food processor and process until smooth. Set aside. Reduce oven temperature to 350°F (180°C).Cut tortillas into 2- by 1⁄4-inch (5 by 0.5 cm) strips. In a large pot, heat 2 tsp (10 mL) oil over medium heat. Add half the tortilla strips, garlic and jalapeño; sauté for 3 minutes. Stir in cumin and coriander. Add broth and deglaze the pot, scraping up any brown bits stuck to the bottom. Add bay leaf and bring to a boil. Stir in puréed onion mixture and tomato paste; return to a boil. Reduce heat and simmer, stirring occasionally, for 20 minutes. Stir in corn and cooked pinto beans; simmer for 10 minutes to blend the flavors. Discard bay leaf. Meanwhile, gently toss the remaining tortilla strips with the remaining oil and the salt. Spread on a baking sheet. Bake for about 10 minutes or until crisp. Ladle soup into bowls and garnish with baked tortilla strips, avocado and cheese.
Exercise of the week – Pushup with Medicine Ball
The nice thing about pushups, besides all the muscles they work, is that there are so many variations that you can always find a version that works for you. This exercise is great for the upper body, but it's also great for the core. Elevating one hand on a medicine ball adds a new challenge, and rolling the ball from hand to hand engages the abs and adds a dynamic element you don't often get with traditional pushups.
1. Get into pushup position on the knees (easier) or the toes (more difficult). Make sure the body is in a straight line with the abs in and the back straight.
2. Place one hand on a medicine ball and keep the other on the floor. Get your balance and lower into a pushup.
3. Push back up and roll the ball across the floor to the other hand and lower into a pushup.
4. Continue rolling the ball back and forth for each pushup for 1 to 3 sets of 10 to 16 reps
Exercise of the week – Dead Bugs
For both front and underlying abs
• Lie down and bend your knees so your feet are flat on the floor.
• Tighten your abs and raise your bent legs so your knees are over your hips, bringing both arms up halfway overhead.
• Move one arm up while straightening out the opposite leg and not letting it touch the floor.
• Keep your abs tight as you come back to the starting position.
•Then repeat on the other side.
Modifications
1. Lie on a bosu ball
or
2. Hold an exercise ball with either one knee or toes and opposite hand.
Recipe of the Week - Maple Nut Granola
· ¼ cup extra virgin organic coconut oil (warmed to melt)
· ¼ cup walnut oil
· ¾ cup of ‘real’ maple syrup
· 3 tbsp organic soy, almond or coconut milk
· 4 cups organic rolled old fashioned oats or a mix of spelt, quinoa and oat flakes (For a gluten free option choose a combination of buckwheat and quinoa flakes)
· ¾ cups sesame seeds, un-hulled
· 1 cup raw sunflower seeds
· 1 cup organic coconut flakes, unsweetened
· ¼ to ½ cup organic flax seeds
· 1 cup almonds or walnuts, roughly chopped
· 1 tsp sea salt
· 1 cup Raw Chia or hemp seeds or a combination of both.
· 1½ cups organic raisins
To serve besides your chosen milk beverage, top with ground flax seeds and cinnamon. Combine the oils, maple syrup and milk beverage. Set aside. Mix remaining ingredients in large bowl (except raisins), toss well. Add the oil, maple mixture and stir together well. Pour into a shallow baking pan with side and bake for 15 minutes. Stir well and bake for an additional 15 minutes or until golden. Remove from oven and stir in Ruth’s Chia or hemp seeds and the raisins. Cool and store in an airtight container
Exercise of the week: Core Strengthening Exercises
If you only do crunches and sit-ups then you’re training abdominal muscles without natural movement. Their main function is to provide stability during movement.
Crunches only target the "six-pack" muscle running down the front of your torso. You contract the abs as you crunch up and in real life you rarely need the muscle to work this way. The abdominal muscles role is to prevent excessive extension of the spine. Research proves it’s better to do stabilization exercises like planks and side-planks.
Other core exercises that are important are full body exercises such as deadlifts and pushups with good form.
Here's the deadlift:
Engage your core and pull up on your pelvic floor before lifting. Raise the shoulders and use your legs for the start of the movement. Use your back and abdominal muscles for the end of the movement. Return the bar slowly to the ground keeping your core strong. Get instruction from a knowledgeable trainer to get help.
Recipe of the week - Italian Tomato Bruschetta
Source: The Light-Hearted Cookbook, Anne Lindsay
8 slices French or Italian bread, 1/2-inch/1 cm thick
2 cloves garlic, halved
1 tsp olive oil
2 tbsp 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 non-stick skillet over medium-high heat; add onion and cook, stirring, until tender. Add tomato, oregano and pepper; stir to mix.
Spoon tomato mixture over garlic side of hot toast and serve immediately. Alternatively, sprinkle with Parmesan (if using) and broil for one minute. Makes four servings (two slices each).
Exercise of The Week - Cable Woodchop
1. Stand at 90 degrees to pulley
2. Grasp the pulley with both hands, arm straight, and as though yielding an axe
3. Engage Abdominal muscles
4. Pull on a diagonally downward angle.
5. Lunge away from pulley
Reverse Cable Woodchop
1. Change pulley to bottom of rack.
2. Stand at 90 degrees to pulley
3. Grasp the pulley with both hands, arm straight, and as though holding onto ski poles
4. Engage Abdominal muscles
5. Pull up on a diagonally upward angle.
6. Lunge away from pulley
Recipe of the Week: Carrot Mini Muffins Without Eggs
Prep time 10’ / Cook time 40’
Main Ingredients:
Whole wheat flour: 1/2 cupAll-purpose flour: 1/2 cup Quick rolled oats: 1/2 cup Brown sugar: 1/2 cup Cinnamon: 1.5 tsp Baking powder: 1 tsp Baking soda: 0.5 tsp Salt: 1/4 tsp Soymilk: 3/4 cup mixed with 1 tsp. vinegar Canola oil: 1/4 cup Finely grated carrots: 1 1/2 cups (approximately 3 carrots)
Directions:
1. Preheat the oven to 375F or to 325F for a convection oven.
2. Mix the ingredients in the order of the recipe until smooth.
3. Bake for 40 minutes or for 25 minutes in a convection oven.
4. Cool a few minutes for easier removal
Exercise of The Week - Tip for running
Have you ever thought about your running form? Maybe an incorrect from is why you’re getting injured. Or maybe it’s why you don’t like running. Look at the image and see the 3 typical running forms. The Heel-toe is what allot of new runners do because that’s what we do when walking. Ironically running is different and unfortunately most running shoes allow for heel striking which is wrong. Try the Mid foot style which is the easier to learn than the Pose method. Concentrate on landing on the mid foot and get rid of that heel strike.
Try this for 3 months to get familiar with it and perhaps start with jogging speed on a treadmill or trail which is a softer surface than concrete or asphalt. Take a holistic approach by adding a well thought out aerobic conditioning training plan, strength training with a personal trainer, release your trigger points and muscles with massage therapy, mobilize your joints with a chiropractor and fuel your body properly. This will help develop your running technique and think about experimenting with proven recovery strategies resulting in injury free running.
Recipe of The Week - Salmon and Asparagus Lasagna
Ingredients
· 400 grams (14 oz) skinless salmon fillet
· 2 cups diluted or homemade fish stock
· Small bunch of fresh dill
· 6 black peppercorns
· 1 lemon, zest grated and juiced
· 750 grams (1 1⁄2 lbs) asparagus, trimmed
· 1 tablespoon butter
· 1⁄4 cup flour
· 1 1⁄4 cups 1% milk
· 1⁄4 cup light sour cream
· 300 grams (10 oz) fresh lasagna (the number of sheets will depend on the brand)
· 2 tablespoons grated Parmesan cheese
Directions
1. Preheat the oven to 400°F (200°C). Put the salmon fillet in a shallow pan in which it fits snugly and add the stock, the stems from the dill (reserve the fronds for the sauce), the peppercorns and lemon juice. Bring to a boil, then simmer gently for 8–10 minutes until barely cooked. Remove the fish from the stock and, when cool enough to handle, break up into coarse flakes. Strain the stock and discard the flavourings. Set aside.
2. Steam the trimmed asparagus for about 3 minutes until barely tender. Cut off and reserve the tips, then chop the stalks into short pieces. Chop the reserved dill fronds.
3. To make the sauce, melt the butter in a pot and stir in the flour, then gradually stir in the reserved stock and the milk. Bring to a boil, stirring constantly, to make a smooth light sauce. Simmer for 1 minute, then remove from the heat. Add the lemon zest, the chopped dill fronds, sour cream and seasoning to taste. Stir in the salmon and chopped asparagus stalks.
4. Arrange enough sheets of lasagna to cover the bottom of a greased lasagna dish or large shallow ovenproof dish, of about 1.5 litre capacity. Spoon over one-quarter of the salmon mixture. Repeat the layers twice more, then cover with the remaining lasagna sheets. Top with the reserved asparagus tips and press them down gently all over. Top with the remaining salmon mixture.
5. Sprinkle with Parmesan, then bake for 30–35 minutes until the mixture is bubbling and the top is golden.
6. Variation: For a change of flavour, use a smoked cod fillet instead of salmon and replace the asparagus with tiny broccoli florets (there is no need to cook them before layering), or even use half broccoli florets, half asparagus.