Exercise of the Week - Dumbbell Lying Hip Abduction

Dumbbell Lying Hip Abduction

Source: exrx.net

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Recipe of the Week – Peanut Chicken & Soba Noodles Peanut Chicken & Soba Noodles

Peanut Chicken & Soba Noodles Peanut Chicken & Soba Noodles

Serves: 2
Hands-on time: 30 minutes
Total time: 30 minutes

INGREDIENTS:

• 3 tbsp light coconut milk

• 4 tsp natural unsalted peanut butter, room temperature

• 4 tsp reduced-sodium tamari, divided

• 2 1/2 tsp rice vinegar, divided

• Hot sauce, to taste

• Olive oil cooking spray

• 2 4-oz boneless, skinless chicken breasts,

• sliced into thin bite-size pieces

• 1/4 tsp each sea salt and fresh ground back pepper, divided

• 1/2 red bell pepper, seeded and thinly sliced

• 2 oz snow peas, trimmed and halved crosswise

• 3 scallions, sliced

• 1 clove garlic, minced

• 4 oz soba (aka buckwheat) noodles

• 2 tbsp raw unsalted peanuts, chopped

INSTRUCTIONS:

1. In a small bowl, whisk coconut milk, peanut butter, 2 tsp tamari, 1/2 tsp vinegar and hot sauce until smooth. Set aside.

2. Mist a large skillet with cooking spray and heat on medium-high. Add chicken and sprinkle with 1/8 tsp each salt and black pepper; sauté, stirring frequently, until cooked through and golden, 4 to 6 minutes. Remove from skillet and set aside.

3. Mist skillet with additional cooking spray and return to medium-high heat. Add bell pepper, peas and remaining 1/8 tsp each salt and black pepper. Sauté, stirring frequently, until tender-crisp, about 4 minutes. Add scallions and garlic and sauté until softened, about 1 minute. Stir in 3 tbsp water and remaining 2 tsp each tamari and vinegar. Bring to a simmer and cook, stirring frequently, until liquid is reduced by half, 1 to 2 minutes. Remove from heat.

4. Meanwhile, cook noodles according to package directions. Drain and return to pot. Gently stir in coconut milk mixture and chicken and heat on medium-low. Stir in bell pepper mixture with cooking liquid and cook, stirring gently, until heated through, 1 to 2 minutes. To serve, top with peanuts, dividing evenly.

Recipe of the Week - Baked Falafel Pitas with Yogurt Feta Sauce

Baked Falafel Pitas with Yogurt Feta Sauce

Ingredients

• Olive oil cooking spray
• 1 15-oz BPA-free can unsalted chickpeas,
• drained and rinsed (TRY: Eden Organic
• Garbanzo Beans)
• 1/2 large red onion, chopped
• 1/2 cup packed fresh cilantro (leaves and
• thin stems), plus 1 tbsp chopped cilantro
• leaves
• 1/2 cup packed fresh flat-leaf parsley
• (leaves and thin stems), plus 1 tbsp chopped parsley leaves
• 1 small egg
• 1/4 cup whole-wheat panko bread crumbs, plus additional as needed
• 2 tsp ground cumin
• 1 1/2 tsp ground coriander
• 3/4 tsp fresh ground black pepper
• 1/4 tsp sea salt
• 1/3 cup white whole-wheat flour
• 2 oz feta cheese, crumbled
• 1 cup 2% plain Greek yogurt
• Juice of 1/2 lemon
• 2 6-inch whole-grain pitas
• 2 cups chopped romaine lettuce
• 2 small tomatoes, sliced

Instructions:

1. Preheat oven to 400°F. Line a large baking sheet with foil and mist with cooking spray. In a food processor, combine chickpeas, onion, 1/2 cup cilantro and 1/2 cup parsley. Pulse until roughly chopped. Add egg, 1/4 cup panko, cumin, coriander, pepper and salt. Pulse until mixture forms a chunky puree. Transfer to a large bowl. If mixture appears too wet, mix in additional panko as needed.

2. Sprinkle flour onto a small plate. Scoop out 2 tbsp chickpea mixture and form into a circular 1/2-inch-thick patty. Lightly press both sides into flour, shake off excess and place on repared baking sheet. Repeat with remaining chickpea mixture, making a total of 12 patties. Lightly mist tops of patties with cooking spray. Bake until bottoms are golden brown, about 12 minutes. Turn patties and bake until opposite sides are golden, 5 to 7 minutes more. Cool at room temperature and refrigerate in an airtight container (MAKE AHEAD: Prepare up to 3 days in advance through Step Two.)

3. Meanwhile, in a small bowl, stir together cheese, yogurt, lemon juice and remaining 1 tbsp each cilantro and parsley. (MAKE AHEAD: Yogurt sauce can be made up to 3 days ahead and refrigerated in an airtight container; stir well before serving.)

4. Assemble sandwiches just before serving: Cut each pita in half crosswise to form 2 pockets. Stuff each pocket with 3 patties (cutting patties to fit if necessary), 1/2 cup lettuce, 2 or 3 tomato slices and a generous 1/4 cup yogurt sauce.

Exercise of the Week - Dumbbell Push Crunch

Dumbbell Push Crunch

Exercise of the Week – Burpee

Burpee

Source: exrx.net

Recipe of the Week – Chicken Cutlets with Cilantro Peanut Sauce

Chicken Cutlets with Cilantro Peanut Sauce

This green sauce is like an Asian-style pesto. It is equally nice on grilled fish. It's also a time saver because you can make this sauce up to two days ahead and refrigerate it, then just bring to room temperature to serve.

Ingredients

• 1-1/2 cups (375 ml) packed fresh parsley leaves
• 1/2 cup (125 ml) packed fresh cilantro leaves
• 1/3 cup (75 ml) chopped roasted peanuts
• 1/4 cup (60 ml) peanut oil or vegetable oil
• 2-1/2 tbsp (31 ml) white wine vinegar
• 1/2 tsp (2 ml) salt
• 1/2 tsp (2 ml) pepper
• 4 boneless skinless chicken breasts

Preparation

1. Finely chop parsley and cilantro; transfer to bowl. Stir in peanuts, all but 2 tsp of the oil, the vinegar and half each of the salt and pepper. Set aside.
2. Between plastic wrap, pound chicken with meat mallet or bottom of heavy saucepan to 1/4-inch (5 mm) thickness. Brush with remaining oil; sprinkle with remaining salt and pepper.
3. Place chicken on greased grill over medium-high heat; close lid and grill, turning once, until chicken is no longer pink inside, about 5 minutes. To serve, spoon sauce over chicken.

Source: Canadian Living Recipes

Post your variations of the recipe in the comments.

Recipe of the Week - Cranberry, Apricot & Walnut Fruitcake

Cranberry, Apricot & Walnut Fruitcake

This isn't your grandmother's fruitcake! By replacing the usual candied fruit with nutrient-dense unsweetened dried cranberries and apricots, we've cleaned up and reduced the sugar in this often-regifted gift. Plus, adding a shallow pan with water to the oven during baking ensures an intensely flavorful and moist cake.

Serves: 24 Makes: 2 cakes Hands-on time: 45 minutes Total time: 2 hours, 30 minutes (not including fruit marinating time)

INGREDIENTS:

• 2 cups unsweetened dried cranberries
• 3 cups unsweetened dried apricots, chopped
• 1 cup organic crystallized ginger, chopped
• 1 cup no-sugar-added organic apricot nectar, divided
• 2 cups whole-wheat flour, divided
• 2 tsp baking powder
• 1 tbsp lemon zest
• 1 tsp cinnamon, ground
• 1/2 tsp allspice
• 1/2 tsp sea salt
• 1/2 cup olive oil
• 1/2 cup powdered stevia
• 1 egg
• 2 egg whites
• 2 tsp pure vanilla extract
• 2 cups unsalted walnuts, toasted and chopped

INSTRUCTIONS:

1.     In a large bowl, combine cranberries, apricots, ginger and 1/2 cup nectar. Let stand for 1 day, stirring occasionally, so fruit can soak up nectar and produce a more flavorful cake (don’t skip this step or cake will be too dry).

2.     Line 2 8 x 4-inch loaf pans with parchment.

3.     Preheat oven to 250°F. Sprinkle 1/2 cup flour into dried fruit mixture; stir just to combine. Set aside.

4.     In another bowl, whisk together remaining 1 1/2 cups flour, baking powder, lemon zest, cinnamon, allspice and salt. In a separate bowl, beat oil with stevia until well combined. Beat in egg, egg whites and vanilla. Stir in flour-lemon zest mixture until just incorporated, followed by dried-fruit mixture and walnuts. Scrape into prepared pans, smoothing tops. Cover each pan well with foil.

5.     Set a separate large shallow pan on bottom rack of oven; pour in enough water to come halfway up sides (this will produce extra moisture for cakes while they bake). Then place cake pans in center of oven and bake until cake tester inserted in centers comes out clean, about 2 1/4 to 2 1/2 hours. Let cool on racks in pans.

6.     Meanwhile, in small saucepan, bring remaining apricot nectar to boil over medium-high heat. Cook until liquid has reduced by half, about 15 minutes; spoon over hot loaves. Let cakes cool completely before removing from pans. Wrap well with plastic wrap and keep refrigerated until ready to serve. Fruitcake will keep for up to 1 week in fridge or can be frozen for up to 3 months. Serve chilled or at room temperature.

Nutrients per 1.2-oz serving: Calories: 150, Total Fat: 6 g, Sat. Fat: 0.5 g, Carbs: 24 g, Fiber: 3 g, Sugars: 12 g, Protein: 2 g, Sodium 25 mg, Cholesterol: 5 mg

Source: Clean Eating Recipes

Exercise of the Week – Dumbbell Walking Lunge

Exercise of the Week – Dumbbell Walking Lunge Try out this excellent compound leg exercise – lunge walk between the pillars in The Well. Dumbbell Walking Lunge

Instructions Preparation Stand with dumbbells grasped to sides. Execution Step forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Stand on forward leg with assistance of rear leg. Lunge forward with opposite leg. Repeat by alternating lunge with opposite legs. Comments Keep torso upright during lunge; flexible hip flexors are important. Lead knee should point same direction as foot throughout lunge. A long lunge emphasizes Gluteus Maximus; short lunge emphasizes Quadriceps. Tibilalis Anterior is exercised eccentrically during landing on heel.

la Utility: Auxiliary  Mechanics: Compound  Force: Push Muscles Target Quadriceps Synergists Gluteus Maximus Adductor Magnus Soleus Dynamic Stabilizers Hamstrings Gastrocnemius Stabilizers Erector Spinae Tibialis Anterior Gluteus Medius Gluteus Minimus Quadratus Lumborum Obliques

Source: exrx.net

Recipe of the Week: Garlic Parmesan Roasted Chickpeas

Garlic Parmesan Roasted Chickpeas – Salty, protein-packed – yummy snack. 

Makes: 2 1/2 cups

Hands-on time: 10 minutes

Total time: 55 minutes (plus drying time)

INGREDIENTS:

·         2 15 1/2-oz BPA-free cans chickpeas (aka garbanzo beans), drained and rinsed

·         1 tbsp olive oil

·         1 tsp minced garlic

·         1/2 tsp sea salt

·         Fresh ground black pepper, to taste

·         1/2 cup grated Parmesan cheese

INSTRUCTIONS:

1.      Spread chickpeas on several layers of paper towel and let dry for 30 minutes.

2.      Preheat oven to 400°F. In a medium bowl, combine oil, garlic, salt and pepper. Add cheese and stir until crumbly and oil is absorbed. Add chickpeas and toss to coat.

3.      Spread on a baking sheet and bake for 45 to 50 minutes, until golden and crispy

Nutrients per serving (1/4 cup Garlic Parmesan Roasted Chickpeas): Calories: 118, Total Fat: 3 g, Sat. Fat: 1 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 1 g, Carbs: 15 g, Fiber: 3 g, Sugars: 1 g, Protein: 6 g, Sodium: 202 mg, Cholesterol: 4 mg133

Source: Clean Eating Recipes

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Recipe of the Week: Easy Edamame Vegetable Soup

Recipe of the Week: Easy Edamame Vegetable Soup – A great way to warm up in November.

Edamame is the Japanese word for green soybeans, which are also known as sweet beans, vegetable soybeans and beer beans. They are sold frozen both in the pod and shelled, but the shelled version is the most convenient.

• Prep time 15 minutes
• Total time 35 minutes
• Portion size 6 to 8

Ingredients

• 1tbsp(15 mL) olive oil
• 2carrots, thinly sliced
• 2 ribs celery, thinly sliced
• 1 onion, diced
• 2cloves garlic, minced
• 1/4tsp(1 mL) pepper
• 3cups(750 mL) vegetable broth
• 1zucchini, thinly sliced
• 1/2 red pepper, diced
• 2tbsp(30 mL) sodium-reduced soy sauce
• 1-1/2tsp (7 mL) grated fresh ginger
• 1/2tsp (2 mL) sesame oil
• 1/2pkg (450 g pkg)medium firm tofu, drained
• 1cup (250 mL) frozen shelled edamame, thawed

This recipe's ingredients have been scaled and recalculated for your automated grocery list. The method still refers to the original recipe amounts. RECIPES HAVE BEEN TESTED USING ORIGINAL AMOUNTS ONLY, AND SCALED RESULTS MAY VARY. Click here to learn more about scaling Canadian Living recipes.

Preparation

In Dutch oven or large saucepan, heat olive oil over medium heat; cook carrots, celery, onion, garlic and pepper, stirring occasionally, until softened, about 8 minutes. Add broth, 3 cups water, zucchini, red pepper, soy sauce, ginger and sesame oil; bring to boil. Reduce heat and simmer until carrots are tender, about 8 minutes.

Cut tofu into 1/2-inch (1 cm) cubes. Add to soup along with edamame; simmer for 3 minutes.

Source: canadianliving.com 

Recipe of the Week: Black Beans with Pico De Gallo

Recipe of the Week:  Black Beans with Pico De Gallo -  A classic dish that can be used as a main or as a side, this Mexican-style black beans are lightly seasoned with cumin, coriander and oregano.

Serves: 6 Hands-on time: 20 minutes. Total time: 1 hour, 10 minutes (plus soaking time).

INGREDIENTS:

·         1 cup dried black beans, rinsed

·         1/2 small white onion, finely chopped

·         1 clove garlic, smashed and peeled

·         1 tsp ground cumin

·         1 tsp ground coriander

·         1 tsp dried oregano

·         1/2 tsp sea salt

·         1/4 cup chopped tomato

·         2 tbsp chopped red onion

·         2 tbsp chopped red or green bell pepper

·         1/2 cup crumbled queso fresco (TIP: If queso fresco is unavailable, crumbled reduced-fat feta or goat cheese are also good options.)

·         Fresh cilantro sprigs, for garnish

INSTRUCTIONS:

1.     To a medium bowl or saucepan, add beans and enough water to cover by 1 inch. Cover and set aside in the refrigerator overnight.

2.     Drain beans, transfer to a medium saucepan and add white onion, garlic, cumin, coriander, oregano, salt and 3 cups water. Bring to a boil, then reduce to a simmer, partially cover and cook until beans are tender, about 40 minutes.

3.     Meanwhile, make pico de gallo: In a small bowl, combine tomato, red onion and bell pepper. Set aside.

4.     Use a slotted spoon to transfer beans to serving plates. Top with queso fresco and pico de gallo, dividing evenly. Garnish with cilantro sprigs.

Nutrients per serving (1/2 cup beans, 4 tsp queso fresco, 4 tsp pico de gallo): Calories: 145, Total Fat: 2 g, Sat. Fat: 1 g, Carbs: 23 g, Fiber: 3 g, Sugars: 2 g, Protein: 9 g, Sodium: 189 mg, Cholesterol: 7 mg

This recipe's ingredients have been scaled and recalculated for your automated grocery list. The method still refers to the original recipe amounts. RECIPES HAVE BEEN TESTED USING ORIGINAL AMOUNTS ONLY, AND SCALED RESULTS MAY VARY. Click here to learn more about scaling Canadian Living recipes.

Source:  cleaneatingmag.com

Exercise of the Week: Romanian Deadlift

Exercise of the Week:  Romanian Deadlift  - Done properly with good form, this compound exercise effectively works your whole lower body. Romanian Deadlift   Instructions Preparation Grasp barbell from rack or deadlift from floor with shoulder width to wide overhand grip. Stand with shoulder width or narrower stance. Execution Lower bar to top of feet by bending hips. Bend knees during descent and keep waist straight so back is parallel to floor at lowest position. Lift bar by extending at hips and knees until standing upright. Pull shoulders back slightly if rounded. Repeat. Comments Throughout lift keep arms and back straight. Wider grip allows for slightly fuller range of motion (descent).  Utility: Power  Mechanics: Compound  Force: Pull Muscles Dynamic Hip Extension Knee Extension Ankle Plantar Flexion Static Spine (Thoracic, Lumbar) Extension Shoulder Extention Scapula & Clavicle Elevation (top) Retraction (bottom)

Source: exrx.net

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Recipe of the Week: Rolled Cranberry Turkey Breast with Creamy Gravy.

Recipe of the Week:  Rolled Cranberry Turkey Breast with Creamy Gravy - Sometimes a whole turkey is just too much for a small group. Celebrate the holiday with this easy all-in-one dinner that includes a lovely traditional stuffing rolled right up in the turkey. Look for a fresh boneless skin-on turkey breast at the butcher's counter.  

• Prep  time30 minutes
• Total time2-1/4 hours
• Portion size4 to 6 servings

Ingredients:

·         boneless skin-on turkey breast

·         1tsp1tsp(5 ml)  olive oil

·         pinch each salt and pepper

Cranberry Sausage Stuffing:

• 115gturkey sausage or turkey sausages, casings removed
• 2tsp(10 ml)olive oil
• 2 cloves garlic, minced
• 1/4cup(60 ml)  each finely diced onion, and celery
• 1tbsp(15 ml) chopped fresh sage
• 2tsp(10 ml) chopped fresh thyme
• 1cup (250 ml) cubed sourdough bread
• 1/4cup(60 ml) dried cranberry dried cranberries
• 1/4cup(60 ml) (60 ml) sodium-reduced chicken broth
• 1/4tsp(1 ml) pepper

Creamy Gravy:

• 1tbsp (15 ml) butter
• 3cloves garlic, minced
• 2tsp(10 ml) chopped fresh thyme
• 2cups(500 ml) sodium-reduced chicken broth
• 1/3cup (75 ml) whipping cream, (35%)
• 2tsp(10 ml) grainy mustard
• 1/4 tsp (1ml)pepper
• Pinch salt
• 2tbsp(30 ml) cornstarch

This recipe's ingredients have been scaled and recalculated for your automated grocery list. The method still refers to the original recipe amounts. RECIPES HAVE BEEN TESTED USING ORIGINAL AMOUNTS ONLY, AND SCALED RESULTS MAY VARY. Click here to learn more about scaling Canadian Living recipes.

Preparation

Cranberry Sausage Stuffing: In skillet, cook sausage over medium heat, breaking up with wooden spoon, until browned, about 4 minutes. Remove to plate.

Add oil to skillet; cook garlic, onion, celery, sage and thyme, stirring frequently, until onion is softened, about 5 minutes. Stir in sausage, bread, cranberries, broth and pepper until bread is softened. Let cool. Make-ahead: Refrigerate in airtight container for up to 24 hours.

Holding sharp knife horizontally at thick long side of turkey, cut in half to within 1 inch (2.5 cm) of opposite side; open like a book. Cover with waxed paper; pound to 1/2-inch (1 cm) thickness. Spread with stuffing, leaving 1-inch (2.5 cm) border on all sides. Starting at skinless side, roll up. Tie securely with butcher's twine at 2-inch (5 cm) intervals.

Brush turkey with oil; sprinkle with salt and pepper. Place on rack in roasting pan; add 1 cup water. Roast in 325 F (160 C) oven until no longer pink inside and meat thermometer inserted in turkey reads 165 F (74 C), about 1-1/2 hours. Transfer to cutting board and tent with foil; let stand for 10 minutes. Slice, discarding twine.

Creamy Gravy: Meanwhile, in saucepan, melt butter over medium-high heat; cook garlic and thyme, stirring, until fragrant, about 1 minute. Add broth; cook until slightly reduced, about 4 minutes. Stir in cream, mustard, pepper and salt. Combine cornstarch with 1 tbsp water; stir into broth mixture and cook until thickened, about 1 minute. Serve with turkey.

Change it up - Rolled Leek and Mushroom Turkey Breast Stuffing: Omit sausage. Substitute 1 leek, thinly sliced, and 1 cup sliced cremini mushrooms for onion, celery and cranberries. Add 1/4 cup grated Parmesan cheese along with bread.

Source: Canadian Living Recipes

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Recipe of the Week: Almond Coconut Power Cookies

Almond Coconut Power Cookies

 Ingredients:

• 1-3/4 cups almond flour (don’t pack the flour down, it’s very dense and you will use too much if you pack it)
• 1 cup rolled oats (use certified “GF” oats if necessary, soak for 5 hours if you have trouble digesting oats)
• 1/2 cup of coconut flakes. Look for unsulfured to avoid “sulfites” which can promote allergies.
• 1/4 cup sesame seeds
• 1/2 cup sucanat sugar (lower in glycemic index and less processed than regular sugar)
• 3 organic eggs (Vegan option: 1 egg = 2 tbsp finely ground flax seeds, 3 tbsp water)
• 2 tbsp almond butter
• 1/4 cup organic coconut oil

Method: Combine all the dry ingredients together in a large bowl. In a separate bowl, whisk the eggs and add the almond butter and coconut oil, stir together. Combine both the wet and dry ingredients until the batter has no dry bits. Form into 1 inch balls and flatten with a fork onto a greased cookie sheet. Note: If you find the batter too dry (as almond flour can vary in moisture content) you can add 1/4 almond milk as well .Bake at 350 degrees for 10-12 minutes. Watch the cookies carefully, every oven varies a little bit in cooking time.  Makes 2-3 dozen.

 These little power gems are great for breakfast with some yogurt and fruit or as an energizing afternoon snack to keep that belly from growling. I suggest you limit your serving size to 1-2 per day – I know, it will be tough because they are so good!

·         Excellent source of nutrients: Vitamin C, E, calcium, magnesium, potassium, antioxidant flavanoids

• Good fat to make it satisfying and fulfilling (fat promotes the secretion of the hormone leptin which signals the “stop eating” mechanism in your brain).
• A protein component to make it snack-worthy and blood-sugar balancing.
• Easy on the sugar, to prevent you from crashing.
• Easy to make, bake and eat – who doesn’t love that?

Source: www.joyoushealth.ca

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Exercise of the Week: Dumbbell 45° Side Bend

Exercise of the Week: Dumbbell 45° Side Bend – This week’s exercise is a great way to target and strengthen your Obliques.

Instructions Preparation Position side of thigh on padding and side of feet on leg padding or platform lip. Hold dumbbell straight downward with lower arm. Execution Raise torso upward by lateral flexing waist. Lower torso by bending waist downward. Repeat. Position body facing opposite side and continue with opposite side. Comments Keep arm holding dumbbell approximately vertical (below shoulder) throughout movement. See Spot Reduction Myth and Arm Position During Waist Exercises.

Classification  Utility: Auxiliary  Mechanics: Isolated  Force: Pull Muscles Target Obliques Synergists Quadratus lumborum Psoas major Iliocastalis lumborum Iliocastalis thoracis Stabilizers Gluteus Medius Gluteus Minimus

Recipe of the Week: Sirloin Steak with Horseradish Sour Cream

Recipe of the Week:  Sirloin Steak with Horseradish Sour Cream. On your BBQ or Grill Pan – This quick and easy recipe leaves lots of time to get out and play after dinner. An abundantly healthy, well-rounded meal in the time it would take you to call for takeout, this simple steak is balanced by a pungent, fresh horseradish cream for dipping.

Serves: 4 

Hands-On Time: 10 minutes Total Time: 25 minutes (plus marinating time)

INGREDIENTS:

·         1 lb boneless sirloin steak, trimmed of fat

·         1 tbsp plus 1/2 tsp Worcestershire sauce, divided

·         2 zucchini, trimmed and halved lengthwise

·         1/2 cup reduced-fat sour cream

·         1 1/2 tbsp grated fresh horseradish

·         1 tbsp safflower oil, plus additional as needed

·         1/2 tsp fresh ground black pepper

·         1/2 tsp plus 1/8 tsp sea salt, divided

INSTRUCTIONS:

1.     To a large resealable bag, add steak and 1 tbsp Worcestershire sauce. Seal bag and refrigerate for 30 minutes to 24 hours, turning occasionally.

2.     Heat an outdoor grill or grill pan to medium-high and lightly brush grate or pan with oil. Remove steak from bag and season with pepper and 1/4 tsp salt; discard marinade. Brush both sides of zucchini with 1 tbsp safflower oil and sprinkle with 1/4 tsp salt. Transfer steak and zucchini to grill and cook for 4 minutes per side, or to desired doneness of steak. Transfer steak to a cutting board. Continue cooking zucchini for 4 minutes more, turning occasionally, until just tender.

3.     Meanwhile, in small bowl, combine sour cream, horseradish, remaining 1/2 tsp Worcestershire and remaining 1/8 tsp salt. Thinly slice steak and serve with zucchini and sour cream mixture.

Nutrients per serving (3 oz steak, 1/2 zucchini, 2 tbsp sour cream mixture): Calories: 205, Total Fat: 10 g, Sat. Fat: 4 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 1 g, Carbs: 6 g, Fiber: 1 g, Sugars: 4 g, Protein: 27 g, Sodium: 388 mg, Cholesterol: 65 mg

Nutritional Bonus: With 27 grams of protein per serving, this delicious steak keeps you feeling satisfied and contributes to a revved-up metabolism, which helps to ward off excess weight gain. A side of zucchini ensures you get a dose of carotenoids, antioxidants that help protect your eyes from cataracts and macular degeneration. 

Source: Clean Eating Recipes

Exercise of the Week: Medicine Ball Lateral Bound.

Exercise of the Week: Medicine Ball Lateral Bound – This compound plyo move brings dynamic challenge to hips, knees, ankles and shoulder. 

Medicine Ball Lateral Bound

Instructions Preparation Stand with feet close together holding medicine ball with hands on each side of ball. Bend knees and hips slightly with arms bent to sides or to front. Lift right foot up slightly off of floor. Execution Jump to far to right side. Land right foot with left foot off of ground. Position ball forward away from body. Immediately jump far to left side landing on right foot. Again position ball forward away from body. Continue to bound from side to side in same fashion. Comments Ball can also be kept nearer chest without extending arm forward on each land, in which case, shoulder articulation becomes static. Attempt to progressively increase speed, length, height, or duration of jumps depending on training goal. Hip adductors are activated both dynamically(during bound) and isometrically (during landing on single leg). Also see Lateral bound without medicine ball.

Classification  Utility: Plyometric  Mechanics: Compound  Force: Push Force (Articulation) Dynamic Hip Abduction Extension Knee Extension Ankle Plantar Flexion Foot Eversion Shoulder Flexion Static Spine (Thoracic, Lumbar) Extension Lateral Flexion Hip Abduction

   Source: exrx.net

Recipe of the Week: Grilled Fish Tacos with Jalapeno Slaw.

Recipe of the Week:  Grilled Fish Tacos with Jalapeno Slaw - Chile-rubbed white fish (try fresh BC Halibut) is topped with crispy cabbage and spicy jalapeño in this super-stuffed taco.

Chile-rubbed white fish (try fresh BC Halibut) is topped with crispy cabbage and spicy jalapeño in this super-stuffed taco. Buttermilk yogurt dressing adds a decadent touch to this easy recipe.

Serves: 6 Hands-on time: 40 minutes Total time: 45 minutes

INGREDIENTS:

·         1/4 cup 1% buttermilk

·         1/4 cup 2% plain Greek yogurt

·         1 1/2 tsp raw honey

·         1 tsp garlic powder, divided

·         1 tsp onion powder, divided

·         1 tsp sea salt, divided

·         4 cups thinly shredded green cabbage

·         1 cup thinly shredded red cabbage

·         1 carrot, peeled and shredded

·         1 jalapeño chile pepper, or to taste, halved lengthwise, seeded and thinly sliced

·         1/4 red onion, halved and thinly sliced

·         High-heat cooking oil (such as sunflower, safflower, peanut or grape seed oil), as needed

·         1 1/4 lb firm white-fleshed fish fillets (such as sea bass or halibut), about 3/4-inch thick

·         2 tsp chile powder

·         1 tsp smoked sweet paprika

·         12 6- to 7-inch whole-wheat or corn tortillas

·         2 limes, each cut into 6 wedges

INSTRUCTIONS:

1.     In a small bowl, whisk together buttermilk, yogurt, honey, 1/2 tsp garlic powder, 1/2 tsp onion powder and 1/2 tsp salt. In a large bowl, combine cabbages, carrot, jalapeño and onion. Add yogurt mixture, tossing to combine. Set aside.

2.     Heat an indoor or outdoor grill to medium-high and lightly oil grate. Sprinkle fish with chile powder, paprika and remaining 1/2 tsp garlic powder, 1/2 tsp onion powder and 1/2 tsp salt, gently rubbing into fish. Arrange tortillas in a stack and wrap with foil. Grill fish until cooked through, 3 to 4 minutes per side. Place tortillas on cooler part of grill until warm, 5 to 8 minutes, turning halfway.

3.     Break fish into large pieces. Divide among tortillas and top with slaw. Serve with lime wedges.

Nutrients per serving (2 fish tacos): Calories: 264, Total Fat: 4 g, Sat. Fat: 1 g, Carbs: 33 g, Fiber: 5 g, Sugars: 4 g, Protein: 25 g, Sodium: 113 mg, Cholesterol: 31 mg

Nutritional Bonus: A member of the cruciferous family of vegetables, cabbage contains plant compounds called glucosinolates. When converted to a secondary compound, glucosinolates may have anti-inflammatory and anticancer effects on the body.

Source: Clean Eating Recipes

Exercise of the Week: Inverted Row (feet elevated)

Exercise of the Week: Inverted Row (feet elevated) – This compound exercise has a general full back focus and provides easier and more difficult options.

Inverted Row (feet elevated)

Instructions Preparation Lay on back under fixed horizontal bar. Grasp bar with wide overhand grip. Place back of heels on elevated surface. Execution Keeping body straight, pull body up to bar. Return until arms are extended and shoulders are stretched forward. Repeat. Comments Fixed bar should be just high enough to allow arm to fully extend. Placing back of heels on elevated surface is optional. This exercise is typically performed without added resistance although additional weight can be placed on belly or pelvis. Partner can add and removing weight, and keep weight from sliding off belly. Resistance can be reduced by raising bar and positioning heels on floor. See Gravity Vectors for greater understanding of body angle influences resistance. Also known as Body Row or Supine Row. Easier Resistance can be reduced by placing feet on floor.  Inverted Row Harder This exercise is typically performed without added resistance although additional weight can be placed on belly or pelvis. Weighted

Classification  Utility: Basic or Auxiliary  Mechanics: Compound  Force: Pull Muscles Target Back, General Synergists Trapezius, Middle Trapezius, Lower Rhomboids Latissimus Dorsi Teres Major Deltoid, Posterior Infraspinatus Teres Minor Brachialis Brachioradialis Pectoralis Major, Sternal Dynamic Stabilizers Biceps Brachii Triceps, Long Head Stabilizers Erector Spinae Hamstrings Gluteus Maximus Antagonist Stabilizers Rectus Abdominis Obliques

Recipe of the Week: Orange Infused Walnut Kale Salad

Recipe of the Week:  Orange Infused Walnut Kale Salad Recipe - What does kale + orange + omega3 equal? A satisfying, detoxifying and brain-boosting lunch! Ingredients:

• 6-8 handfuls of kale (Try baby kale that is organic and pre-washed)
• 3/4 cup walnuts
• 2 small oranges sliced

Dressing:

• 1/3 cup sesame or extra-virgin olive oil
• 1/2 cup brown rice vinegar
• 4 tbsp orange (naturally) flavored Omega 3 fish oil. If you don’t have this or you are vegan, then use hemp or flax oil.
• 1/2 cup fresh mint
• Fresh juice from 1 orange
• 2 tbsp orange rind

Method: Place all your dressing ingredients into a food processor and blend till the mint is completely chopped up, about 30 seconds. Place your leafy greens into a large bowl and toss with the dressing. Sprinkle with walnuts and orange slices.

Makes 4 generous servings - this salad is great for a cloudy or damp day because it will brighten your spirit, not only because the omega 3s are so brain-loving, but it has such a fresh and uplifting taste.

Source: joyoushealth.ca

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