Exercise of the Week: Cable Standing Shoulder Press

Cable Standing Shoulder Press

Instructions  Preparation Stand between two low to medium height pulleys. Grasp cable stirrups from each side. Position stirups to each side of shoulders with elbows down to sides and stirups above or slightly narrower than elbows. Execution  Push stirrups upward until arms are extended overhead. Return stirrups to sides of shoulders and repeat. Comments Wrists maintain their approximate position above each elbow throughout movement. Feet may be positioned apart to each side or one foot back as shown. Cable pulleys should be much closer together than what is typically found on standard cable cross over setup.

Utility: Basic or Auxiliary  Mechanics: Compound  Force: Push Muscles Target Deltoid, Anterior Synergists Deltoid, Lateral Supraspinatus Triceps Brachii Trapezius, Middle Trapezius, Lower Serratus Anterior, Inferior Digitations Dynamic Stabilizers Triceps, Long Head Stabilizers Trapezius, Upper Levator Scapulae

Source: exrx.net

Recipe of the Week: Simplified Salad Nicoise

Simplified Salad Niçoise

23

Serves: 4 people Total time: 25 minutes

INGREDIENTS:

·         4 eggs

·         1/2 lb green beans, rinsed and ends trimmed

·         4 redskin potatoes, cut into 1-inch pieces

·         1 tbsp red wine vinegar

·         1 tsp Dijon mustard

·         1 tsp 100% anchovy paste

·         1 small clove garlic, minced

·         1 tbsp extra-virgin olive oil

·         1 lb romaine lettuce, rinsed, patted dry, ends trimmed, ribs removed

·         10 oz tuna, canned or pouched in water

INSTRUCTIONS:

1.     Hard-boil eggs: Place eggs in a medium pot and cover with cold water. Set on stove over high heat. As soon as water begins to boil, reduce heat to medium-low, cover pot and cook for 10 minutes. Promptly remove from stove and run cold tap water into t he pot, tilting t he pot to pour out the hot water as you gradually replace it with cold water. Let eggs sit in cold water while you prepare the rest of the salad.

2.     Fill another medium pot one-third full with water and set to boil over high heat. When water comes to a boil, add beans and potatoes. Reduce heat to medium and simmer for 5 minutes or until the tip of a knife easily pierces potatoes. Drain and set aside to cool.

3.     Prepare dressing: In a small bowl, combine vinegar, 1 tbsp water, Dijon, anchovy paste and garlic. Whisk together until smooth, then gradually whisk in oil.

4.     Chop beans into 1-inch lengths. Peel eggs and cut into quarters. Coarsely chop romaine.

5.     Combine beans, potatoes, eggs, romaine and tuna in a large mixing bowl, then toss with Salad Niçoise with dressing.

Nutrients per serving (2 1/2 oz tuna, 1 egg, 10 oz vegetables, 1 tbsp dressing): Calories: 340, Total Fat: 10 g, Sat. Fat: 2 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 2.5 g, Omega-3s: 419 mg, Omega-6s: 1,869 mg, Carbs: 48 g, Fiber: 6 g, Sugars: 5 g, Protein: 28 g, Sodium: 377 mg, Cholesterol: 229 mg

Source: Clean Eating Recipes

Exercise of the Week: Barbell Decline Bench Press

Barbell Decline Bench Press

Instructions Preparation Lie supine on decline bench with feet under leg brace. Dismount barbell from rack over chest using wide oblique overhand grip. Execution Lower weight to upper chest. Press bar until arms are extended. Repeat. Comments Range of motion will be compromised if grip is too wide.

Utility: Basic or Auxiliary  Mechanics: Compound  Force: Push Muscles Target Pectoralis Major, Sternal Synergists Pectoralis Major, Clavicular Deltoid, Anterior Triceps Brachii Dynamic Stabilizers Biceps Brachii, Short Head

Source: exrx.net

Recipe of the Week: Kale Sundried Tomato Egg Scramble

Kale Sundried Tomato Egg Scramble

• 1 tbsp organic coconut oil
• 4-5 kale leaves, washed and chopped (remove the leaves from the tough stem)
• 5-6 sundried tomatoes, thinly sliced (look for  “sulfite-free)
• 5-6 medium size certified organic eggs (yes, it’s worth the extra cost)
• 1/2 cup almond milk (or water)
• 1 tsp hot chili flakes
• Sea salt and pepper to taste

Method: Whisk your eggs with almond milk in a medium size bowl and set aside. Heat a large pan to medium temperature and melt your coconut oil. Lightly sautee the kale for about 1-2 minutes. Pour the egg mixture in the pan. And scramble it! Near the end, add your hot chili flakes, sea salt and pepper.

Recipe yields 2-3 servings.

Eggs are low cost, high quality food available year-round. Eggs contain two very important macronutrients: protein and good fat. These two essential nutrients are important for brain health, in fact, your brain is comprised of mostly fat. Protein is essential for the production of neurotransmitters such as serotonin and dopamine. And one egg has about 6-7mg of protein and half of this protein is contained in the yolk! Eggs also contain choline, approximately 115mg per egg. This vital brain nutrient is a key component of acetylcholine — a brain chemical essential for sending messages and speaking to the rest of your body (for example, your muscles). It’s responsible for keeping you relaxed and is considered an anti-anxiety neurotransmitter. Choline deficiency can also cause deficiency of another B vitamin critically important for health, folic acid. And if that wasn’t enough, studies show choline reduces inflammation. Source: joyoushealth.ca

Exercise of the Week: Smith Bent Knee Good-morning

Smith Bent Knee Good-morning

Instructions Preparation Position bar on back of shoulders. Grasp bar to sides. Disengage bar by rotating bar back. Execution Bend hips to lower torso forward until parallel to floor. Bend knees slightly during descent. Raise torso until hips are extended. Repeat. Comments Target muscle is exercised isometrically. Begin with light weight and add additional weight gradually to allow adequate adaptation. Throughout lift keep back straight. Knees will have to bend more with those with less hamstring flexibility. Knees can be kept bent throughout movement. Also see straight leg Goodmorning emphasising Hamstrings.

Classification  Utility: Basic or Auxiliary  Mechanics: Isolated  Force: Pull Muscles Target Erector Spinae Synergists Gluteus Maximus Hamstrings Adductor Magnus Stabilizers Quadriceps Antagonist Stabilizers Rectus Abdominis Obliques

Source : EXRX.net

Recipe of the Week – Suishi Style Soba with Seared Wild Salmon

Sushi-Style Soba with Seared Salmon

BC Sockeye has arrived.  This Asian-inspired salmon makes a delightful light dinner or summer picnic.

 Serves: 4

Hands-on time: 30 minutes Total time: 30 minutes

INGREDIENTS:

·         1/4 cup dry shredded wood-ear mushroom

·         4 green onions, finely sliced

·         2 sheets nori, chiffonade

·         1 carrot, peeled and finely grated

·         2 tsp peeled and finely grated fresh ginger

·         1 cup peeled and coarsely grated daikon

·         2 cups cooked buckwheat soba noodles

·         1/4 tsp grape seed oil

·         11 oz boneless, skinless wild salmon fillet

·         Ground white pepper, to taste

VINAIGRETTE

·         Juice 1/2 orange

·         1 tsp toasted sesame seeds

·         1/4 tsp toasted sesame oil

·         2 tsp low-sodium soy sauce

·         2 tbsp rice wine vinegar

·         1/2 tsp pure wasabi powder, optional

·         1/4 tsp ground white pepper

INSTRUCTIONS:

1.     Prepare vinaigrette: In a medium bowl, add all vinaigrette ingredients and whisk until well blended with no lumps remaining. Set aside.

2.     Place mushroom in a small bowl and cover with hot water. Set aside until al dente, about 4 minutes; drain well.

3.     In a large bowl, combine re-hydrated mushroom, onions, nori, carrot, ginger and daikon. Add noodles and half of vinaigrette, and gently toss.

4.     Rub oil all over salmon and season both sides with pepper. Heat a cast iron skillet on medium high until very hot. Add salmon and cook for 2 to 3 minutes on 1 side. Flip over and cook opposite side for 2 to 3 minutes. Transfer salmon to a cutting board and let rest. When salmon is cool enough to handle, cut into 1/4-inch widthwise slices and lay on top of noodle mixture. Serve with remaining vinaigrette for dipping salmon, if desired.

Nutrients per 1 1/2-cup serving: Calories: 368, Total Fat: 8 g, Sat. Fat: 1 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat: 3 g, Omega-3s: 1,350 mg, Omega-6s: 580 mg, Carbs: 52 g, Fiber: 5 g, Sugars: 5 g, Protein: 24 g, Sodium: 151 mg, Cholesterol: 43 mg

Source: Clean Eating Recipes

Exercise of the Week: Barbell Step Up – This compound move targets yours Quads and recruits other leg and core stabilizers.

Exercise of the Week: Barbell Step Up – This compound move target yours Quads and recruits other leg and core stabilizers.

Instructions Preparation Stand facing side of bench. Position bar on back of shoulders and grasp barbell to sides. Execution Place foot of first leg on bench. Stand on bench by extending hip and knee of first leg and place foot of second leg on bench. Step down with second leg by flexing hip and knee of first leg. Return to original standing position by placing foot of first leg to floor. Repeat first step with opposite leg alternating first steps between legs. Comments Keep torso upright during exercise. Lead knee should point same direction as foot throughout movement. Stepping distance from bench emphasizes Gluteus Maximus; stepping close to bench emphasizes Quadriceps.

Classification  Utility: Basic or Auxiliary  Mechanics: Compound  Force: Push Muscles Target Quadriceps Synergists Gluteus Maximus Adductor Magnus Soleus Gastrocnemius (second leg) Dynamic Stabilizers Hamstrings Gastrocnemius (first leg) Stabilizers Erector Spinae Gluteus Medius Gluteus Minimus Quadratus Lumborum Obliques Antagonist Stabilizers Rectus Abdominis Obliques

Farfalle with Mint Walnut Pesto - Making your own pesto is just about as easy as it gets – ours uses a fragrant mix of fresh mint and basil, while walnuts offer an omega-3-rich alternative to pine nuts!

Recipe of the Week – Farfalle with Mint Walnut Pesto 

Farfalle with Mint Walnut Pesto  - Making your own pesto is just about as easy as it gets – ours uses a fragrant mix of fresh mint and basil, while walnuts offer an omega-3-rich alternative to pine nuts!

44

Serves: 4

Hands-On Time: 20 minutes Total Time:  25 minutes

INGREDIENTS:

·         1/2 packed cup fresh basil (with stems)

·         1/2 packed cup fresh mint (with stems)

·         1/4 cup toasted unsalted walnuts

·         3 tbsp grated Parmesan cheese

·         1/4 tsp fresh ground black pepper, plus additional to taste

·         1 1/2 tbsp extra-virgin olive oil

·         1 tbsp fresh lemon juice

·         8 oz whole-wheat farfalle

·         2 cups grape tomatoes, halved

·         9 oz frozen artichoke hearts, thawed and quartered

·         Sea salt, to taste

INSTRUCTIONS:

1.      Bring a large pot of water to a boil. Meanwhile, prepare pesto: To a food processor, add basil, mint, walnuts, Parmesan and 1/4 tsp pepper. Pulse until roughly chopped, five to seven times, scraping down bowl as needed. Add oil and lemon juice and process for 10 to 15 seconds or until a thick, slightly chunky pesto forms. (NOTE: Try to not process to a smooth paste, keep it slightly chunky.)

2.      To boiling water, add pasta and cook al dente according to package directions. Before draining pasta, ladle about 1/2 cup cooking water into a heat-proof measuring cup and set aside. Return drained pasta to pot and add tomatoes, artichokes and pesto. Place on low heat and stir to combine. If more moisture is desired, add reserved pasta cooking water 1 tbsp at a time to achieve desired texture. Heat until vegetables are heated through, about 2 minutes. Season with salt and additional pepper.

Nutrients per serving (1 3/4 cups pesto pasta): Calories: 345, Total Fat: 13 g, Sat. Fat: 2 g, Monounsaturated Fat: 5 g, Polyunsaturated Fat: 4 g, Carbs: 52 g, Fiber: 12 g, Sugars: 4 g, Protein: 13 g, Sodium: 137 mg, Cholesterol: 3 mg

 Source: Clean Eating Recipes

Exercise of the Week: Cable Bent-over Triceps Extension (with rope attachment) – This exercise puts the focus on the hard to work Triceps while recruiting Deltoid and Pec stabilizers.

Exercise of the Week: Cable Bent-over Triceps Extension (with rope attachment) – This exercise puts the focus on the hard to work Triceps while recruiting Deltoid and Pec stabilizers.

Cable Bent-over Triceps Extension (with rope attachment)

Instructions Preparation Grasp rope attachment from medium high pulley. Turn body away from pulley apparatus and position turned rope attachment behind neck. Bend over downward with rope attachment positioned behind neck gripped at each side. Lunge forward with one leg. Allow elbows to be pulled back under cables resistance. Execution Extend forearms forward until elbows are straight. Allow cable bar to return back over neck. Repeat. Comments Let cable resistance pull arm back to maintain degree of shoulder flexion, dependant upon flexibility.

Classification  Utility: Basic or Auxiliary  Mechanics: Isolated  Force: Push Muscles Target Triceps Brachii Synergists None Stabilizers Deltoid, Anterior Pectoralis Major, Clavicular Extensor Carpi Ulnaris Flexor Carpi Ulnaris

Source: EX-RX 

Recipe of the Week – Goat Cheese Strawberry Pecan Salad - The arrival of fresh local straberries makes this a perfect choice. Making a side salad with dinner is one of the easiest ways to create a balanced meal, full of fiber, vitamins, minerals and antioxidants.

Recipe of the Week – Goat Cheese Strawberry Pecan Salad - The arrival of fresh local straberries makes this a perfect choice. Making a side salad with dinner is one of the easiest ways to create a balanced meal, full of fiber, vitamins, minerals and antioxidants.

Strawberry Goat Cheese Pecan Salad Ingredients: 4 large handfuls of mixed greens (your choice) 6 chopped organic strawberries 1/2 cup soft goat cheese 1/2 cup pecans

Mix all the ingredients together and toss with any of the three wonderful dressings below:

Sunshine Dressing 1/4 cup extra virgin olive oil 1-2 drops of liquid stevia Juice of one fresh lime A bunch of chopped fresh cilantro (as much as you like)

Combine all the ingredients and drizzle over your salad or fish.

Zesty Dressing 1/2 walnut oil 2 tsp freshly shaved ginger 1/2 garlic clove minced 1/4 cup sesame seeds

Sesame seeds are tiny powerhouses of calcium, and garlic is anti-microbial and anti-bacterial. When combined with the anti-inflammatory effects of ginger, this dressing is not only tasty, it’s bursting with health benefits. Sundried Tomato Dressing 4 sun-dried tomatoes (finely chopped) 2-3 basil leaves coarsely chopped 1/4 cup extra virgin olive oil

Serves: 2-3 people

Source: Joyous Health

Exercise of the Week: Dumbbell Front Lateral Raise

Dumbbell Front Lateral Raise

Instructions Preparation Grasp dumbbell and position in front of thigh. Turn pinkie finger side up and keep elbow straight. Execution Raise arms to side, slightly to front until shoulder height or slightly higher. Lower and repeat. Continue with opposite arm. Comments Raise toward 10 o'clock with left arm and toward 2 o'clock with right arm. Maintain straight elbow position with elbow pointing outward throughout exercise. Jobe FW, Moynes DR (1982) describes this exercise to strengthen supraspinatus muscle with abduction in scapular plane (30° anteriorto the frontal plane) with glenohumeral internally rotated, AKA “empty can” exercise. Shoulders should be kept back since scapula protraction can decrease width of subacromical space, possibly increasing risk of subacromical impingement (Solem-Bertift E, et al. 1993).

Classification  Utility: Auxiliary  Mechanics: Isolated  Force: Pull Muscles Target Supraspinatus Synergists Deltoid, Lateral Deltoid, Anterior Trapezius, Middle Trapezius, Lower Serratus Anterior Stabilizers Trapezius, Upper Wrist Extensors

Recipe of the Week – Sesame-Seared Tuna - Cooking Channel host David Rocco's simply delicious recipe, so easy to make you'll hardly believe how delightfully flavorful the final product turns out!

Sesame-Seared Tuna Enjoy a taste of the sweet life with Cooking Channel host David Rocco's simply delicious recipe, so easy to make you'll hardly believe how delightfully flavorful the final product turns out!

Serves: 6

 INGREDIENTS

·         3 large carrots, peeled and shredded

·         10 leaves fresh mint, finely chopped

·         Juice of 1/2 orange

·         Sea salt, to taste

·         1/4 cup plus 1 tbsp extra-virgin olive oil, divided, plus additional oil as needed (NOTE: CE recommends using coconut oil, safflower, sunflower or grape seed oil for high heat cooking.)

·         1/8 tsp red pepper flakes, optional

·         6 tbsp sesame seeds

·         24 oz skinless, sushi-grade tuna fillets (TRY: ahi tuna)

·         Fresh ground black pepper, to taste

INSTRUCTIONS:

1.     In a medium bowl, combine carrots, mint, orange juice, salt, 1/4 cup oil and pepper flakes, if desired. Mix well and marinate at room temperature for 5 to 10 minutes.

2.     On a large plate, spread sesame seeds. Season tuna with salt and black pepper, to taste. Press both sides of each tuna fillet into sesame seeds.

3.     In a medium skillet,  heat 1 tbsp oil on high. Add tuna fillet and cook undisturbed for about 2 minutes. Turn and cook for an additional 2 minutes to desired doneness. (NOTE: The USDA recommends cooking tuna to an internal temperature of 145˚F.) Repeat with remaining fillets, adding additional oil if needed. Let tuna cool slightly; then slice.

4.     To serve, divide carrot mixture among serving plates and top with tuna slices. Drizzle with additional oil to taste.

Nutrients per serving (1 sesame-seared tuna fillet and 1/2 cup carrot mixture): Calories: 267, Total Fat: 16 g, Sat. Fat: 2 g, Monounsaturated Fat: 9 g, Polyunsaturated Fat: 1 g, Carbs: 5 g, Fiber: 2 g, Sugars: 2 g, Protein: 23 g, Sodium: 158 mg, Cholesterol: 83 mg

Source: Clean Eating Recipes

Exercise of the Week: Kettlebell Sumo Deadlift

Exercise of the Week: Kettlebell Sumo Deadlift

 Kettlebell Sumo Deadlift

Instructions Preparation Straddle kettlebell with feet slightly wider apart than shoulder width. Squat down with arms extended downward between legs and grasp kettlebell handle with overhand grip with both hands. Position shoulders over kettlebell with taut low back and trunk close to vertical. Execution Pull kettlebell up off floor by extending hips and knees. Stand upright with chest high. Lower kettlebell to ground between legs while squatting down with taut lower back and trunk close to vertical. Comments Keep feet flat on floor, hips low, and back taut thoughout lift. Knees should point same direction as feet throughout movement. Do not jerk weight from floor.

Classification Utility: Basic Mechanics: Compound Force: Pull Force (Articulation) Dynamic Hip Extension Knee Extension Ankle Plantar Flexion Static Spine (Thoracic, Lumbar) Extension Scapula & Clavicle Elevation

Recipe of the Week – Chilled Cucumber Avocado Soup – A very cool idea for a warm summer lunch on the patio.

Recipe of the Week – Chilled Cucumber Avocado Soup – A very cool idea for a warm summer lunch on the patio.

Cucumber Avocado Soup

Ingredients:

4 cups of cucumber, peeled and seeds removed and cut into small chunks 2-3 avocados, peeled, pitted and mashed 2/3 cup organic plain yogurt (non-fat is fine, but it will be much more delicious with full-fat) Juice from 2 freshly squeezed limes 1 clove of minced garlic

Method:

Place the cucumbers in a food processor or blender and puree until completely smooth. Add the avocados, yogurt, lime juice, garlic and blend until smooth. Place in fridge until completely cooled, season to your taste. Serve with a drizzle of the best extra virgin olive oil you can find.

Both cucumbers and avocado are health promoting foods. Avocados in particular are a source of good monounsaturated fat that’s proven to help lower cholesterol. Adding healthy fat to a meal is essential to feeling satiated. Cucumbers deliver vitamin C, high water content and silica.

Source: Joyous Health Recipes

JUNE Deal of the Month – 5 Class Pass Package available for $60.00

JUNE  Deal of the Month – 5 Class Pass Package available for $60.00

This month’s deal offers you the chance to try a variety of classes over the next 3 months, att a savings of $10 compared to the purchase of 5 drop-ins at the regular price.

More info: http://sapwellness.com/?page_id=46

Exercise of the Week – Jump Rope: Alternating Leg Hop – It’s cardio this week using the Jump Rope – we have them in The Well!

Exercise of the Week – Jump Rope: Alternating Leg Hop – It’s cardio this week using the Jump Rope – we have them in The Well!

Instructions Preparation Grasp jump rope handles on each side. Initiate side swing mount or start with rope behind body and swing rope from behind over head. Execution Swing rope in front of body, down to floor. Hop on one leg as rope travels under foot and repeat with same foot. Alternate successive hops between opposite foot. Repeat. Comments Hop heights should be minimal, just enough to clear the rope, maximize jump rope efficiency, and decrease joint impact. Intensity can be altered by increasing speed of hops.

Classification  Bearing:  Weight  Impact:  High Force (Articulation) Dynamic Ankle Plantar Flexion Knee Extension Hip Extension Flexion Static Hip Abduction Flexion

Recipe of the Week – Black Bean Chia Brownies – A healthy, nutrient- packed twist on a favorite treat.- - gluten-free too!

Recipe of the Week – Black Bean Chia Brownies – A healthy, nutrient- packed twist on a favorite treat.- - gluten-free too!

Black Bean Chia Brownies

Ingredients:

o    1 (15 oz / 425 g) can no-salt black beans, drained and rinsed (Eden Organic cans are BPA-free)

o    3 large organic eggs

o    1/3 cup organic coconut oil, softened (if you leave it at room temp, it will likely be soft like butter)

o    2 tbsp chia seeds

o    1/4 cup raw cacao powder (you could use cocoa powder, but it’s just not the same intense flavour or nearly as nutrient dense)

o    2 tsp vanilla extract

o    1/2 cup coconut or sucanat sugar (use less sugar and stevia liquid if you like)

o    1/2 cup semi-sweet dark chocolate chips

o    1/4 cup coconut raw cacao nibs

Method: Preheat oven to 350F. Grease an 8″ inch baking pan. Place the black beans, eggs, coconut oil, chia seeds, raw cacao powder, vanilla, coconut sugar into a large food processor or high power blender. Blend until smooth. Mix in the chocolate chips. Transfer mixture to your greased pan and sprinkle raw cacao nibs on top. Bake the brownies for 30-35 minutes. Cool before cutting into squares.

Makes: 24 small brownies.

Recipe of the Week – Picnic-Perfect Lobster Rolls

Recipe of the Week – Picnic-Perfect Lobster Rolls -This classic sandwich, perfect for an early summer picnic, comes together in a snap if you purchase lobster tails already steamed at the fish counter.

Picnic-Perfect Lobster Rolls

Yield: 4 servings (serving size: 1 sandwich)

Ingredients

·         1/3 cup chopped celery

·         1/2 teaspoon grated lemon rind

·         2 tablespoons chopped green onions

·         1 tablespoon finely chopped fresh tarragon

·         3 tablespoons canola mayonnaise

·         1 1/2 tablespoons fresh lemon juice

·         1/2 teaspoon Dijon mustard

·         1/4 teaspoon kosher salt

·         1/4 teaspoon black pepper

·         1/8 teaspoon ground red pepper

·         3/4 pound lobster meat, steamed and chopped

·         4 (1 1/2-ounce) New England-style hot dog buns, toasted

Preparation

1.     1. Combine first 11 ingredients in a large bowl, stirring well; cover and chill at least 1 hour. Divide lobster mixture evenly among buns.

Nutritional Information

Amount per serving

2.     Calories: 284

3.     Fat: 10.3g

4.     Saturated fat: 0.8g

5.     Monounsaturated fat: 4.9g

6.     Polyunsaturated fat: 2.7g

7.     Protein: 21.7g

8.     Carbohydrate: 22.4g

9.     Fiber: 0.3g

10.   Cholesterol: 65mg

11.   Iron: 1.5mg

12.   Sodium: 731mg

13.   Calcium: 61mg Source: Cooking Light Recipes

Recipe of the Week - Ginger-Lime Kale with Squash & Chickpeas

Recipe of the Week - Ginger-Lime Kale with Squash & Chickpeas

Vegetarian this week! Roasting butternut squash enhances its creamy texture. With a tart and tangy combination of ginger, garlic and lime, this dish boasts immune-boosting benefits plus a zesty flavor profile, providing a quick pick-me-up in cooler weather.

Serves: 4 Hands-on time: 50 minutes Total time: 1 hour

INGREDIENTS:

• 2 cups chopped butternut squash, peeled and seeded (cut into 3/4-inch cubes)
• 1 1/2 tbsp olive oil, divided
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 tbsp fresh grated ginger root
• 8 cups thinly sliced kale leaves
• 1 1/2 cups organic canned chickpeas, drained and rinsed (TIP: Opt for BPA-free canned beans such as Eden Organic.)
• 1 tbsp fresh lime juice
• 1/4 tsp sea salt
• 1/2 cup fresh pomegranate arils

INSTRUCTIONS:

1. Preheat oven to 400 F. In a medium bowl, toss squash with 1/2 tbsp oil. Spread squash onto a parchment-lined rimmed baking sheet and roast for about 25 minutes, or until squash is fork tender and lightly browned. Remove squash from oven and let cool.
2. Heat a wide and deep skillet over medium-low heat. Add remaining 1 tbsp oil to coat skillet. Add onion and cook, stirring, for 5 minutes. Add garlic and ginger, stirring for 30 seconds. Add kale, stirring for 1 minute until kale begins to wilt. Reduce heat to low, cover and cook for 10 minutes, stirring once or twice. Add chickpeas and stir, then cover and cook for another 5 minutes or until chickpeas are heated through. Remove pan from heat and add squash, lime juice and salt. Transfer mixture to large serving bowl and sprinkle with pomegranate arils. Serve immediately.

Nutrients per 1 1/2-cup serving: Calories: 278, Total Fat: 7 g, Sat. Fat: 1 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 1 g, Carbs: 48 g, Fiber: 9 g, Sugars: 9 g, Protein: 11 g, Sodium: 05 mg, Cholesterol: 0 mg

From: Clean Eating Recipes

https://community.wdf.sap.corp/sbs/docs/DOC-136945

Exercise of the Week - Cable Bent-over Pullover

Exercise of the Week – Cable Bent-over Pullover  - This compound exercise targets the Latissimus Dorsi with multiple other upper body synergist recruitment.

Cable Bent-over Pullover

Instructions Preparation Face high pulley and grasp revolving cable attachment with arm slightly bent. Place one foot slightly back and bend over at hip until shoulder is fully flexed (upper arms at sides of head). Execution With elbows fixed approximately 30°, pull cable attachment down until upper arms are to sides. Return attachment overhead. Repeat. Comments Fix elbows approximately 30° throughout exercise. Also known as Straight Arm Pulldown.

Classification  Utility: Auxiliary  Mechanics: Isolated  Force: Pull Muscles Target Latissimus Dorsi Synergists Pectoralis Major, Sternal Triceps, Long Head Teres Major Deltoid, Posterior Rhomboids Levator Scapulae Pectoralis Minor Stabilizers Triceps Brachii Pectoralis Major, Clavicular Rectus Abdominis Obliques Wrist Flexors