Recipe of the Week: 3-Egg Omelet with Quinoa, Sun-Dried Tomatoes, Spinach, and Goat Cheese

3-Egg Omelet with Quinoa, Sun-Dried Tomatoes, Spinach, and Goat Cheese
Serves 2

Note: This recipe is easily doubled or tripled for as many guests as you are serving. The filling can also be made ahead and reheated before preparing the omelets.

6 large eggs (3 eggs per person)1/2 onion, sliced thinly 1/4 cup sun-dried tomatoes, sliced thinly 3 cloves garlic, minced 1/4 teaspoon red pepper flakes 6 ounces (roughly three big handfuls) fresh baby spinach 1/2 cup cooked quinoa 1/4 cup goat cheese salt and pepper

Whisk the eggs together in a small bowl and set aside.

Warm a teaspoon of olive oil in a skillet over medium-high heat. Cook the onions with a pinch of salt until they turn soft and start to turn golden, about five minutes. Add the sun-dried tomatoes, garlic, and red pepper flakes, and continue stirring until fragrant, 30 seconds. Stir in the spinach a handful at a time. Cook until the spinach is wilted. Taste the filling and add salt and pepper as needed. Transfer the filling to a bowl.

Melt a teaspoon of butter in a 8"-10" nonstick skillet over medium-high heat. Whisk the eggs again until they are very frothy. This will help give you soft, fluffy omelets. Pour half of the eggs into the pan. When the bottom has set, use a rubber spatula to lift the edges and allow the liquid eggs on top of the omelet to flow underneath. Continue cooking until the top is as set as you like them and the bottom is golden-brown.

Add 1/2 cup of the filling to the side of the omelet opposite the handle. (This makes it easier to transfer the omelet to the serving plate later.) Layer 1/4 cup quinoa on of the filling and dot the top with crumbles of goat cheese.

Fold the omelet onto to the filling and slide the finished omelet onto a dinner plate. Make the second omelet with the remaining eggs and filling.

Leftover filling will keep refrigerated for up to a one week. Reheat before making omelets.

Fitness Tip of Week: Top 10 fitness tips to get your workout routine started today.

Use these top 10 fitness tips to get your workout routine started today.

Tip #1- Set Realistic and Tangible Goals

Simply stating that you want to lose weight is not effective. Be specific. For example, I want to lose 5 pounds of fat by.

Tip #2- Measure Your Progress

Take your base measurements and then re-take them on a regular basis. You cannot measure your progress if you have no idea where you started from.

Tip #3- Log Your Workouts

Each and every workout session should be logged. Keep all of your fitness logs in a binder and create your very own success journal.

Tip #4- Mix Up Your Cardio Workouts

Cardio sessions should vary in intensity and in length. Try new cardio activities and keep things fresh.

Tip #5- Strength Training Is Not Just for Men

Everyone should strength train. Strength training builds muscle and increases bone density. Train all major muscle groups 1-3 times per week.

Tip #6- Rest

Get 7-9 hours of deep sleep each and every night. Also rest your muscles by not working out 1-2 days each week.

Tip #7- Warm Up

Warm up for 5-10 minutes before every workout session. You should feel a rise in your body temperature.

Tip #8- Cool Down

Cool down by stretching out your entire body. This helps increase flexibility and decrease muscle soreness the next day.

Tip #9- Nutrition Is Half the Battle

Eating small meals throughout the day complements your fitness routine. Learn to eat healthy and kick diets out of your life forever.

Tip #10- Stay Motivated 

Find a workout partner. Sign up for a run. Work with a personal trainer. Do whatever it takes to remain committed.

Recipe of the Week: Three Cheese Tomato Tart

Three Cheese Tomato Tart Serves 4 as entrée, 8 as appetizer

2 ripe tomatoes, cut into 1/8-inch slices 1 sheet frozen puff pastry 3 tablespoons light mayonnaise 1/2 cup shredded cheddar cheese 1/2 cup shredded mozzarella cheese 2 tablespoons finely chopped basil Freshly grated Parmesan cheese, to taste Kosher salt and freshly ground black pepper

Preheat oven to 400°.

Lay out the tomato slices on a large sheet of paper towels. Cover with more paper towels and allow to drain for approximately 30 minutes (this is crucial to not getting a watery tart). Meanwhile, remove the sheet of puff pastry from the freezer and allow to thaw at room temperature for 30 minutes.

Unfold the puff pastry onto a parchment-lined baking sheet, pinching to close any holes in the seams. Using a fork, prick the dough all over to prevent it from puffing up during baking.

Spread a thin layer of mayonnaise over the entire puff pastry. Sprinkle evenly with shredded cheddar and mozzarella cheeses. Arrange the tomato slices over the cheese. Season generously with kosher salt and pepper. Grate a generous amount of Parmesan cheese on top and garnish with freshly chopped basil.

Bake for 30 minutes, until the pastry is golden brown and the cheese is melted. Remove the pastry from the baking sheet and let cool on a wire rack for 5 minutes. Cut into 9 squares and serve immediately

Exercise of the week: Benefits of Kettlebell Training

Try something different and do your typical weight lifting exercises with a kettlebell instead of a dumbbell.

Benefits of Kettlebell Training

·       Improved coordination and agility

·       Better posture and alignment – Many exercises work the postural muscles in a functional way

·       It's time efficient – You train multiple fitness components in the same session including cardio, strength, balance, stability, power and endurance

·       The exercises are functional and weight bearing which helps increase bone density and keep the body strong for daily tasks

·       You become more efficient at other types of exercise

·       Increased power development and endurance, which is great for a variety of sports

·       It can help protect athletes from injuries – Many injuries happen when you're moving fast and have to come to a stop (a.k.a., eccentric deceleration). Kettlebell exercises actually train the body in eccentric deceleration, which can translate to a healthier, stronger body on the court or field

·       Low risk of injury when you use good form and the right weights

·       Simplicity – the exercises are simple, the workouts are straightforward and you only need one piece of equipment

Ask a trainer for assistance.

Recipe of the Week: Banana Cake

Banana Cake

8 Tbsp unsalted butter

1/3 cup sugar or substitute with sweetener

2 eggs

1 c flour

1 tsp baking soda

1/2 tsp salt

1 c whole wheat flour

3 large bananas

1 tsp vanilla

Cream butter and sugar. Add eggs.

Mix flour, baking soda & salt and whole wheat flour and add to cream mixture.

Fold in banana and vanilla

Pour mixture into pan and bake at 350 degrees.

Weekly Fitness Tip: 7 great things you can do for your body

1.      MAKE WORKING OUT FUN. Exercise isn’t just something you do to lose weight.  Choose something you enjoy.

2.     DRINK LOTS OF WATER.

Water therapy does wonders for the body.  Drink a lot of water and as much as possible.

3.      INDULGE YOURSELF.

Eat a lot but remember you can eat whatever it is that you want in moderation.  And if you eat a lot, make sure that the next day you watch what you eat, and then you exercise. You burn whatever it is that you eat.

4. CUT DOWN ON RICE.

Make the effort to cut down on rice consumption and avoid sweets.

5. EXERCISE AT HOME.

Who says you have to go to the gym to keep yourself in shape? You can commit to a fitness routine right in your own home.  This is great for quick workouts. Do something before you go to bed.

6. GET ENOUGH SLEEP.

Get at least 7 and a half hours of sleep a night.  Sneak in a nap when you can.

7. JUST KEEP GOING.

Even if you’re tired try and keep going.   Once you get started you’ll eventually find your drive to exercise returning. 

Recipe of the Week: Mint Chocolate Meringue Cookies

Mint Chocolate Meringue Cookies  

Makes about 60 cookies

Prep time: 15 minutes or less Total time: 45 minutes or less

Ingredients:

 
• 3 egg whites
• ⅛ teaspoon cream of tartar
• ⅔ cup granulated sugar
• ¼ cup unsweetened cocoa powder, sifted
• ¼ teaspoon mint extract
• ⅓ cup mini chocolate chips or finely chopped bittersweet chocolate

Directions: 

• Preheat the oven to 300 degrees. Line two baking sheets with parchment paper, securing the edges with tape.
• With an electric mixer, beat the egg whites and cream of tartar until soft peaks form. Gradually add sugar, 1 tablespoon at a time. Add cocoa powder and beat until the mixture becomes glossy. Add mint extract. Gently fold in chips.
• Place mixture in a pastry bag fitted with a ½- or ¾-inch tip. Pipe 1-inch rounds onto the parchment, leaving 1 to 2 inches between cookies. With damp fingertips, press down any peaks. If a pastry bag isn’t available, spoon mixture into a zip-top bag and snip a ½-inch hole in the bottom corner of the bag. Batter can also be dropped with a tablespoon onto the parchment.
• Bake for 25 to 30 minutes, rotating pans halfway through baking. Place baking sheets on a cooling rack for 10 minutes before peeling cookies off the parchment. 

Recipe of the Week: Fish Dinner from the Heart and Stroke Foundation

Recipe of the Week: Fish Dinner  from the Heart and Stroke Foundations’ “Heart Smart Cooking on a Shoestring” Cookbook.

 

This recipe cooks your whole meal in a packet.  If your family works different hours, make up a packet each so that everyone can have a nutritious hot meal when they come home, no matter what their shift. No pots and pans to wash!

 

2 tsp butter (10 ml)

½ lb frozen fish fillets (250 g)

Pepper

1 small onion chopped

4 tsp lemon juice (20 ml)

2 slices tomato

2 tsp low-fat mayonnaise (10 ml)

2 small potatoes, peeled and sliced

2 small carrots, sliced

(add any vegetable that you have in your fridge!)

 

Spread butter on two sides of foil or parchment paper large enough to hold half of the fish and vegetables.  (Or spray with non-stick vegetable oil cooking spray)

 

On each piece of foil or parchment paper place the fillets.  Sprinkle with pepper to taste, onion and lemon juice.  Place tomato on fish and dot with mayonnaise.

 

Place potatoes and carrots around the fish.

 

Close foil or parchment paper tightly so that no juices can escape.  Place on baking sheet or pan.  Bake at 400F (200 C) for 20 to 25 minutes or until fish flakes easily when tested with fork and vegetablesare tender.

 

Makes 2 servings.

Ex of the Week: Push up with gliders

Ex of the Week: Push up with gliders -

 

Begin in pushup position, either on the toes or knees, with Gliders under both hands directly under the shoulders. Slide hands out to either side and lower into a pushup. As you push up, slide the hands back together and repeat. Repeat for 3 sets of 12 reps.

 

Exercise of the Week: Barbell Core Rotation on Bosu

Barbell Core Rotation on Bosu -

  

Start: stand upright on a bosu, holding a barbell behind the neck, and resting across the shoulders.

Action: Keeping the torso upright, and without moving the legs or hips, rotate the torso to the left or right as far as is comfortable.

End: Rotate the torso back to the centre and continue to twist to the other side as far as is comfortable. Continue to rotate the torso from one side to the other for the required number of repetitions.

Mozzarella, Cherry Tomato and Basil Skewers

Mozzarella, Cherry Tomato and Basil Skewers

Ingredients

• 1 clove garlic, smashed
• 1/4 teaspoon kosher salt
• 1/8 teaspoon crushed red pepper flakes
• 3 tablespoons extra-virgin olive oil
• 12 bocconcini (small mozzarella balls), about 8 ounces
• 1 pint mixed red and yellow cherry or pear tomatoes
• 12 basil leaves, preferably large
• 12 (6-inch) wooden skewers

Directions

Combine the garlic, salt, pepper flakes, and olive oil in a medium glass bowl. Cover and microwave on high until the garlic is golden, about 2 minutes. Cool. Add the bocconcini and refrigerate for at least 1 and up to 24 hours.

Thread a yellow cherry tomato onto a skewer, wrap a bocconcini in a basil leaf and add to the skewer, then finish with a red tomato. For a dramatic presentation, use both pear and cherry tomatoes. Halve the top cherry tomato and use it as a stand for the skewer.

Repeat with the remaining cheese and tomatoes. Save the oil for a dipping sauce and serve with a small bowl of kosher salt.

Recipe of the Week: Black Bean and Corn Salad

Black Bean and Corn Salad

Ingredients:  

 
• 1/3 cup fresh lime juice
• 1/2 cup olive oil
• 1 clove garlic, minced
• 1 teaspoon salt
• 1/8 teaspoon ground cayenne pepper
• 2 (15 ounce) cans black beans, rinsed and drained
• 1 1/2 cups frozen corn kernels
• 1 avocado - peeled, pitted and diced
• 1 red bell pepper, chopped
• 2 tomatoes, chopped
• 6 green onions, thinly sliced
• 1/2 cup chopped fresh cilantro (optional)

Directions:

1.     Place lime juice, olive oil, garlic, salt, and cayenne pepper in a small jar. Cover with lid, and shake until ingredients are well mixed.

2.     In a salad bowl, combine beans, corn, avocado, bell pepper, tomatoes, green onions, and cilantro.

3.     Shake lime dressing, and pour it over the salad.

Exercise of the Week: Brettzel

Brettzel

A total mobility exercise for the quadriceps, hips, piriformis, glutes, low back and thoracic spine that will aid in improving shoulder limitations.

Lay  on  your  side  with  your  neck  supported  with a towel or  foam pad so your neck is relaxed  during  this  stretch.    Move  into  a  fetal  position,

ending  at  your hip joint to create as tight of  an  angle  as  possible. The  angle  between your thigh and  your torso should be  less  than 90 degrees.  Assuming  that  you  are  lying  on  your  right  side,  hold  your left knee  close  to your body with your  right hand.

Reach  back  with  your  right  leg,  bringing  your  thigh  as  far  behind  the  plane  of  your  body  as possible,  then  bend  your  right  knee  as much  as  possible.  Try to grasp your  right ankle with your left  hand.   Once you are in position, and not until  you  have  both  legs  secured,  proceed  to  the next  step.

The  next  step is  a  maximal  shoulder rotation away from  the deck and toward the sky.   If you’re lying  on your right side, try  to  turn your body toward your left as far as you can. Let your neck remain in a neutral position  and,  then, slowly look with your eyes and turn your head to enhance the  shoulder  turn.    If you  cannot   grasp your  right  ankle  with  your  left   hand,  use  a  small loop or belt to extend your reach until your flexibility  will  allow.   Do  not drop  the maintained  left  hip flexion  since  it  will  protect  your  low  back  and  influence  the  rotation stretch on the thoracic spine.

Fitness Tip of the Week: Your Bike Fit

Your Bike Fit

It’s important that you correctly fit your bike for both performance and health reasons.  Many people say they can fit you to your bike.  So how do you decide who to choose to do your fitting?  Some option are to go to a professional bike store and get fitted or where you purchased your bike or go to a professional bike fitter.

 

It's important to first understand the difference between bike sizing and a bike fit. If you're purchasing a new bike, remember that bike sizing is done to determine the correct bike frame size.  Bike fitting, on the other hand, alters the bike to fit the cyclist’s unique body architecture to maximize efficiency.  Bike sizing and bike fitting can - and sometimes should - go hand in hand.  Some cyclists purchase bikes only to learn the frame size is too tall or short which limits the range of adjustments that can be done during a fit.

  

 

A good bike fitter will use a multidimensional approach that looks at every aspect of the cyclist and their connection to their bike.  During a professional bike fit the athlete is asked a series of questions to determine their cycling goals, identify prior injuries, highlight discomfort felt when riding, and other pertinent questions. The athlete is watched pedaling, a measure of the athlete both off the bike and on the bike, and questions are asked about how they feel while he or she is riding.

One thing that differentiates pro bike fitters from your local bike shop is focus on the foot-pedal interface.  For example, an average cyclist completing a 100 mile ride ("a century") will have rotated the pedals 54,000 times* their legs/feet are clearly doing a lot of work.   Emphasis on the foot/pedal connection, fore/aft, side-to-side, tilt/angle, and rotation of the cleats is very important.

 

Check this out if you’re not feeling comfortable on your bike or are buying a new one.

Aduki Beans and sweet brown rice

Aduki Beans and sweet brown rice  

·          14oz can of Aduki beans (brown beans) – rinsed and drained (I get mine in Choices)

·          2 cups of sweet brown rice (I get mine in Choices in the bulk section)  you can use regular brown rice if you like also

·          Vegetable stock (check the rice package you are using for amount needed)

·          2 tsp salt

·          1 small red onion, diced small

·          One bunch of cilantro chopped (no stems)

·          Crumbled feta cheese (use the amount you are comfortable with)

Combine rice, stock and salt and cook. 

Once cooked, combined rice, beans, onion cilantro and cheese and toss lightly.  Can be served right away or at room temperature.  I let mine site for a couple of hours to let the flavours meld (I toss once or twice too)

Exercise of the Week: Replacing your shoes

Exercise of the week: Replacing your shoes

 

To prevent overuse injuries make sure you Replace/Rotate your Shoes. Some of us forget but it’s typically best to replace our exercise shoes every six to twelve months. This depends on how often you use them.  Another option is to buy 2 pair of a shoe you like and rotate them to get more longevity.

Why does it matter? Numerous overuse injuries of the lower limbs have been connected to a biomechanical tendency present in a large portion of the population, excessive pronation of the foot, Plantar fasciitis, metatarsalgia, shin pain, patellofemoral pain, iliotibial band syndrome, and other overuse injuries can all be linked to abnormal foot and lower limb biomechanics, depending on the individual.  It is important to understand that simply correcting the position of the feet and lower limbs is seldom the only solution to addressing a person’s biomechanical needs. There are numerous other variables that must be addressed through the treatment methods of chiropractors, physiotherapists, and registered massage therapists, depending on the individual

Recipe of the Week: Pineapple carrot bars

Pineapple carrot bars

Makes 24 bars

These delicious squares will be especially appreciated by those who don’t like overly sweet desserts.

Ingredients

• 125 mL (1⁄2 cup) packed brown sugar
• 25 mL (2 tbsp) canola oil
• 5 mL (1 tsp) pure vanilla extract
• 1 egg
• 250 mL (1 cup) whole-wheat flour
• 15 mL (1 tbsp) cinnamon
• 5 mL (1 tsp) baking powder
• 5 mL (1 tsp) baking soda
• 250 mL (1 cup) finely grated carrots
• 150 mL (2⁄3 cup) drained crushed unsweetened pineapple
• 125 mL (1⁄2 cup) raisins
• 50 mL (1⁄4 cup) low-fat milk

Directions

1.     In large bowl, combine sugar, oil, vanilla and egg. Stir well and set aside.

2.     In separate bowl, combine flour, cinnamon, baking powder and baking soda; add to sugar mixture, stirring well.

3.     Stir in carrots, pineapple, raisins and milk.

4.     Pat mixture into 3.5 L (13 × 9 in) baking pan lightly coated with cooking spray.

5.     Bake in 180°C (350°F) oven for 25 minutes or until top is golden.

6.     Let cool before cutting into bars.

Nutrition information per serving (1 bar)

• Calories: 65
• Protein: 1 g
• Total fat: 2 g
• Saturated fat: 0 g
• Cholesterol: 8 mg
• Carbohydrate: 12 g
• Fibre: 1 g
• Sodium: 74 mg
• Potassium: 87 mg

MAKE AHEAD: Store in refrigerator, loosely covered, for up to 2 days.

Recipe of the week - Curried Quinoa Salad

Recipe of the week - Curried Quinoa Salad  

Dressing

½ cup Lemon juice

¼ cup of Canola oil (or a flavorless oil)

1 tbsp cumin

1 tbsp curry powder

1 tbsp paprika

1 tbsp brown sugar

Heat the dressing for one minute in the microwave to release the flavor of the spices

 Salad

2 Cups Quinoa cooked

1/3 Cup Sliced almonds

1/3 Cup Craisins

2-3 Roasted yams (cut in cubes and roasted on a cookie tray in the oven, coat lightly in olive oil/salt/pepper

2 Apples sliced in small pieces

 Optional

1-2 breasts of chicken poached in boiling water until just cooked. Pull apart with a fork and add to the salad.

 Mix everything together and serve!!!

 Can be served with fresh spinach and goat cheese, I sometimes serve it with low fat plain yogurt that I add a seasoning mix to the yogurt (like uncle dan’s ranch seasoning that has 0 calories)

Exercise of the week - Proper Warmup

Exercise of the week -

 

A proper warm-up is an essential part of your workout.  Purpose of a Warm-up is to:Increase blood flow to the working muscles. Mobilize the joints. Release synovial fluid in the joints to lubricate them. Coordinate the nervous system and muscles to work well together. Increase body temperature. Get focused mentally.

Don't Do This in Your Warm-up:

Don't static stretch before you work out or play a sport unless you've been specifically instructed to do so by your therapist or doctor. Static stretching (holding a stretch for an extended period) doesn't prevent injuries and it fact may make you weaker and less powerful.  Don't spend a lot of time doing aerobic work (running on a treadmill, riding a bike, etc). A few minutes (3-5 minutes) is okay but don't bother with an extended aerobic warm-up.

Don't spend a long time warming up; 10-15 minutes is enough.

Bike to Work Week – May 28 – June 1

Bike to Work Week – May 28 – June 1

This May 28 - June 1, join thousands of cyclists and hundreds of workplace teams participating in Bike to Work Week.   Together in 2011, we cycled over 348,000 kilometres and saved 72 tonnes in greenhouse gas emissions by cycling rather than driving.   And in 2012, we can do even more!  

Check out the details at http://www.biketoworkmetrovan.ca/