Exercise of the Week - Smith Standing Calf Raise

Instructions

Preparation

Position bar on upper chest height and place calf block under bar. Position back of shoulders under bar and grasp bar to sides. Position toes and balls of feet on calf block with arches and heels extending off. Disengage bar by rotating bar back. Stand erect by extending knees and hips.

Execution

Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat.

Comments

Keep knees straight throughout exercise or bend knees slightly only during stretch. Quadriceps serve as synergists muscle if knees are bent slightly during stretch. Also see alternative form:Standing Calf Pop-ups involving Quadriceps.

Classification

 Utility:Basic

 Mechanics:Isolated

 Force:Push

Muscles

Target

• Gastrocnemius

Synergists

• Soleus

Stabilizers

• No significant stabilizers

Source

Recipe of the Week - Winter Minestrone

Total Time: 50 min
Prep: 10 min
Cook: 40 min
Yield: 4 to 6 servings
Level: Easy

Giada's minestrone makes use of vegetables that are available in winter.

Ingredients

• 2 tablespoons olive oil
• 1 onion, chopped
• 2 carrots, peeled and chopped
• 2 celery stalks, chopped
• 3 ounces thinly sliced pancetta, coarsely chopped
• 2 cloves garlic, crushed
• 1 pound Swiss chard, stems trimmed, leaves coarsely chopped
• 1 russet potato, peeled and cubed
• Kosher salt and freshly ground black pepper
• 1 (14 1/2-ounce) can diced tomatoes in juice
• 2 fresh rosemary sprigs
• 1 (15-ounce) can cannellini beans, drained and rinsed, divided
• 2 (14-ounce) cans low-sodium beef broth, divided
• 1 (1-ounce) Parmesan rind
• 1/4 cup chopped fresh flat-leaf parsley

Directions
In a large, heavy stockpot or Dutch oven, heat the oil over medium heat. Add the onion, carrots, celery, pancetta, and garlic. Cook, stirring frequently, until the onion is translucent, about 10 minutes. Add the Swiss chard and potato. Season with salt and pepper and cook for 2 minutes. Stir in the tomatoes and rosemary sprigs. Bring the mixture to a boil. Reduce the heat and simmer until the chard is wilted and the tomatoes are very soft, about 10 minutes.

In a food processor or blender, combine 3/4 of the beans with 1/2 cup of broth. Blend until almost smooth. Add the pureed bean mixture, remaining broth, and Parmesan rind to the vegetable mixture. Simmer, stirring occasionally, until the potato pieces are tender, about 15 minutes. Stir in the remaining beans and the parsley. Simmer until the beans are heated through and the soup is thick, about 2 minutes. Discard the rosemary stems (the leaves will have fallen off) and season with salt and pepper, to taste. Ladle the soup into bowls and serve.

Recipe courtesy Giada De Laurentiis

Read more at: Source

Exercise of the Week - Cable One Arm Bent-over Row

Instructions

Preparation

Grasp cable stirrup. Step back away from pulley, with foot on same side as exercising arm well behind forward foot, oriented out to side. Bend over with hand above knee for support. Keep back straight and knees slightly bent. Allow shoulder with stirrup to be pulled forward.

Execution

Pull cable attachment to side of torso, pulling shoulder back. Return until arm is extended and shoulder is stretched forward. Repeat. Continue with opposite arm.

Comments

Hamstrings and Gluteus Maximus stabilize near top of movement on forward leg.

Classification

 Utility: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

• Obliques
• Hamstrings
• Gluteus Maximus
• Triceps (Supporting Arm)

Source

Recipe of the Week - Beet, Blue Cheese and Toasted Almond Salad

With their full, lush tops, beets are perfect for this menu. They add colour to the salad, and the tops become a surprising side dish when sauteed with garlic. Red leaf lettuce adds extra colour at no extra cost.

By The Canadian Living Test Kitchen

Ingredients

• 1 pkg (100 g) whole almonds
• 1/2 cup (125 mL) balsamic vinegar or wine vinegar
• 1/4 cup (60 mL) extra-virgin olive oil
• 1 tbsp (15 mL) chopped fresh parsley
• 1/4 tsp (1 mL) salt
• 1/4 tsp (1 mL) pepper
• 1 pinch dried thyme
• 1 pinch granulated sugar
• 6 cups (1.5 L) torn lettuce, such as red leaf
• 1 pkg (100 g) Canadian blue cheese, crumbled

Sauteed Beet Greens

• 2 bunches beets, with tops
• 2 tbsp (30 mL) extra-virgin olive oil
• 2 cloves garlic, minced
• 1/2 tsp (2 mL) salt
• 1/2 tsp (2 mL) pepper

Preparation

Cut off beet tops and reserve for Sauteed Beet Greens (see recipe, below). In saucepan of boiling salted water, cook beets until tender, about 20 minutes; drain and let cool. Peel and slice 1/2 inch (1 cm) thick; slice into 1/2-inch (1 cm) sticks. Set aside.

Meanwhile, cut almonds in half lengthwise. In skillet, toast over medium-low heat until lightly coloured, about 10 minutes. Let cool. Set aside.

In measuring cup, whisk together vinegar, oil, parsley, salt, pepper, thyme and sugar. (Make-ahead: Cover and refrigerate beets, almonds and dressing separately for up to 24 hours.) 

In large bowl, sprinkle lettuce with beets, almonds and blue cheese; toss with dressing.

Sauteed Beet Greens:
Rinse beet greens; shake off water. Trim off stems; chop leaves coarsely.

In large nonstick skillet, heat oil over medium-high heat; cover and cook beet greens, garlic, salt and pepper, stirring occasionally, until wilted, about 4 minutes. Makes 6 servings.

Source

Recipe of the Week - Healthy Salmon Cakes

TOTAL TIME: 30 min

Prep: 10 min

Cook: 20 min

Ingredients

• Four 7-ounce cans red or pink salmon, drained
• 1/3 cup bottled white horseradish
• 1/4 cup plain dried breadcrumbs
• 2 teaspoons soy sauce
• 4 green onions, sliced
• Black pepper
• Cooking spray

DIRECTIONS

In a bowl, combine the salmon, horseradish, breadcrumbs, soy sauce, green onions and a few grinds of pepper. Shape the mixture into eight 3-inch patties. 

Coat a nonstick skillet with cooking spray and heat over medium heat. Add the cakes and cook in batches until golden and heated through, about 5 minutes per side. 

Source

Exercise of the Week - Kettlebell Overhead Rear Lunge

Instructions

Preparation

Clean and Jerk kettlebell over head. Stand with arm fully extended upward supporting kettlebell.

Execution

Step back with leg on opposite side of kettlebell while bending supporting leg. Plant forefoot far back on floor. Lower body by flexing knee and hip of supporting leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward supporting leg and return rear leg next to supporting leg. Repeat. Clean and Jerk weight with opposite arm and lunge on other leg.

Comments

Keep torso upright during lunge; flexible hip flexors are important. Forward knee should point same direction as foot throughout lunge. A long lunge emphasizes Gluteus Maximus; short lunge emphasizes Quadriceps. Wrist supporting kettlebell should be held straight.

Classification

 Utility:Auxiliary

 Mechanics:Compound

 Force:Push

Force (Articulation)

Dynamic

• Hip
  • Extension
• Knee
  • Extension
• Ankle
  • Plantar Flexion

Static

• Spine (Thoracic, Lumbar)
  • Extension
• Shoulder
  • Flexion
  • Abduction
• Scapula & Clavicle
  • Upward Rotation
• Hip
  • Abduction
• Wrist
  • Flexion

Source

Recipe of the Week - Multiseed Cranberry Energy Bars

When the honey boils down, it gets thick, syrupy and surprisingly less sticky. You can add nuts to these bars if you like – just substitute 1/2 cup of them for the pumpkin seeds. 

• Prep time15 minutes
• Total time45 minutes
• Portion size24 bars

Ingredients

• 1/2 cup (125 mL) unsalted sunflower seeds
• 1/2 cup (125 mL) hulled pumpkin seeds
• 1/4 cup (60 mL) sesame seeds
• 4 cups (1 L) puffed brown rice cereal
• 1 cup (250 mL) dried cranberries
• 1 cup (250 mL) liquid honey
• 1/2 tsp (2 mL) sea salt or kosher salt

To change the number of servings, enter the number, then press "calculate".Serving CalculatorCalculateor reset

Preparation

Spread sunflower seeds, pumpkin seeds and sesame seeds on rimmed baking sheet. Bake in 350°F (180°C) oven until lightly toasted, about 6 minutes. Let cool. Transfer to large well-greased bowl; add puffed brown rice cereal and cranberries. 

In large saucepan, boil honey with salt over medium heat, without stirring, for 5 minutes. Stir into puffed rice mixture until rice is well coated. 

Immediately scrape into greased 13- x 9-inch (3.5 L) cake pan, pressing to smooth and level top. Let cool. With greased knife, cut into bars. (Make-ahead: Store individually wrapped bars in airtight container for up to 2 weeks.)

Source

Exercise of the Week - Barbell JM Bench Press

Instructions

Preparation

Lie on bench with back flat on bench and grasp barbell from rack with shoulder width or slightly narrower grip.

Execution

Lower in straight line toward neck while keeping elbows relatively high and bending them out to sides approximately 45° from midline of body. Flex wrists slightly as bar is lowered as to keep weight of bar on base of palms. Pause when forearms make solid contact with biceps. Push barbell back up until arms are straight. Repeat.

Comments

Movement is hybrid between Bench Press and Triceps Extension. A false grip or standard thumb opposing grip can be taken, approximately 16" (40 cm) apart for men. Bar is brought downward anywhere between chin and upper chest. As to minimize shoulder involvement, keep elbows up allowing elbow to fold upon itself. Range of motion is determined by muscle mass of forearm and biceps. After mastering form and gradually progressing in resistance, push barbell upward more rapidly for greater power development.

Exercise was created by 4 time world bench press champion JohnMark Blakely. However, exercise's name was reportedly coined by Louie Simmons and George Halbert when Blakely was training at Westside Barbell. Also known as Blakely Press.

Classification

 Utility:Basic

 Mechanics:Compound

 Force:Push

Muscles

Target

• Triceps Brachii

Synergists

• Deltoid, Anterior
• Pectoralis Major, Sternal
• Pectoralis Major, Clavicular

Dynamic Stabilizers

• Biceps Brachii

Stabilizers

• Wrist Flexors

Source

Exercise of the Week - Dumbbell Hammer Curl

Instructions

Preparation

Position two dumbbells to sides, palms facing in, arms straight.

Execution

With elbows to sides, raise one dumbbell until forearm is vertical and thumb faces shoulder. Lower to original position and repeat with alternative arm.

Comments

The biceps may be exercised alternating (as described), simultaneous, or in simultaneous-alternating fashion. When elbows are fully flexed, they can travel forward slightly allowing forearms to be no more than vertical. This additional movement allows for relative release of tension in muscles between repetitions.

Classification

 Utility:Auxiliary

 Mechanics:Isolated

 Force:Pull

Muscles

Target

• Brachioradialis

Synergists

• Brachialis
• Biceps Brachii

Stabilizers

• Deltoid, Anterior
• Trapezius, Upper
• Trapezius, Middle
• Levator Scapulae
• Flexor Carpi Radialis
• Extensor Carpi Radialis

Source

Recipe of the Week - Eggplant Ricotta Bites

INGREDIENTS

• 1 medium eggplant

• Kosher salt

• All-purpose flour, for dredging

• 2 large eggs

• 3/4 cup breadcrumbs

• 1/4 cup grated parmesan cheese

• 1 tablespoon plus 2 teaspoons extra- virgin olive oil, plus more as needed

• 2 large plum tomatoes, diced

• 2 teaspoons red wine vinegar

• 1 cup ricotta cheese

• Shredded fresh basil, for topping

DIRECTIONS
 

Thinly slice the eggplant into rounds and season with salt. Pour some flour into a shallow dish. Beat the eggs in another dish. In a third dish, mix the breadcrumbs and parmesan. Dredge the eggplant in the flour, then dip in the eggs and coat with the breadcrumb mixture.

Heat 1 tablespoon olive oil in a large skillet over medium heat. Working in batches, cook the eggplant until golden, about 2 minutes per side, adding more oil between batches, if necessary. Drain on paper towels and season with salt.

Toss the tomatoes with the remaining 2 teaspoons olive oil and the vinegar in a bowl. Spoon some ricotta onto each eggplant slice. Top with the tomato mixture and basil.

Photograph by Anna Williams

Recipe courtesy Food Network Magazine

Source

 

Exercise of the Week - Dumbbell Lunge

Instructions

Preparation

Stand with dumbbells grasped to sides.

Execution

Lunge 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. Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg.

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.

Classification

Utility:Auxiliary 

Mechanics:Compound 

Force:Push

Muscles

Target

• Quadriceps

Synergists

• Gluteus Maximus
• Adductor Magnus
• Soleus

Dynamic Stabilizers

• Hamstrings
• Gastrocnemius

Stabilizers

• Erector Spinae
• Trapezius, Upper
• Trapezius, Lower
• Levator Scapulae
• Tibialis Anterior
• Gluteus Medius
• Gluteus Minimus
• Quadratus Lumborum
• Obliques

Source

Recipe of the Week - Baked Mushrooms

Ingredients:

• 8 large flat mushrooms

• 1 bunch spring onions, trimmed and sliced

• 1 clove garlic, peeled and finely chopped

• a few sprigs fresh thyme, leaves picked

• 250 g Taleggio cheese, thinly sliced

• 2 thick slices bread, made into breadcrumbs

• 1 small bunch fresh flat-leaf parsley, chopped

• 4 handfuls rocket, washed and dried

• juice of 1 lemon

• extra virgin olive oil

Instructions:

These mushrooms have an interesting meaty texture and gutsy flavour. Topped with Taleggio cheese and fresh herbs, it's a match made in heaven. Go on, tuck in!

Preheat the oven to 200°C/400°F/gas 6. Lay the mushrooms on a large baking tray and sprinkle with the onions, garlic and thyme. Top the mushrooms with the slices of Taleggio. Toss together the breadcrumbs and the parsley and sprinkle over the mushrooms. 

Bake for 15 to 20 minutes in the preheated oven until breadcrumbs are brown and the mushrooms are cooked through. Meanwhile, dress the rocket with the lemon juice and some olive oil. Serve the mushrooms with the dressed rocket. 

P.S. They're great on toasted ciabatta too!

• Calories 349 - 17%
• Carbs 14.0g - 5%
• Sugar 2.7g3%
• Fat 22.7g - 32%
• Saturates1 1.6g5 - 8%
• Protein 20.4g - 45%

% Of an adult's recommended daily intake.

Source

Recipe of the Week - Beet, Apple and Spinach Salad

For a deliciously innovative winter salad, readily available beets, apples and spinach are more economical than out-of-season produce.

• Portion size: 4

Ingredients

• 4 beets, stemmed (3/4 lb/375 g)
• 3 tbsp (45 mL) apple cider
• 3 tbsp (45 mL) cider vinegar
• 2 tbsp (30 mL) olive oil
• 1 tsp (5 mL) Dijon mustard
• 1/4 tsp (1 mL) salt
• 1 pinch pepper
• 1 pinch granulated sugar
• 1 clove garlic, minced
• 2 green onions, chopped
• 4 cups (1 L) packed trimmed fresh spinach
• 1 green skinned apple, chopped or grated

To change the number of servings, enter the number, then press "calculate".Serving CalculatorCalculateor reset

Preparation

In large pot of boiling water, cook beets for about 45 minutes or until tender. Drain and let cool. Slip skins from beets. Cut into 1/4-inch (5 mm) thick slices; cut into 1/4-inch (5 mm) thick strips. Place in bowl.

In small bowl, whisk together cider, vinegar, oil, mustard, salt, pepper and sugar; stir in garlic and green onions. Add 2 tbsp (25 mL) of the dressing to beets and toss to coat. Let stand for at least 30 minutes or for up to 8 hours.

Tear spinach into bite-size pieces; place in large bowl. Add apple and remaining dressing; toss to coat well. Arrange beets over top.

Additional information :

Tip: If you wish, substitute 1 can (14 oz/398 mL) beets for the fresh; omit the cooking.

Nutritional Information Per serving: about

cal 125 pro 3g total fat 7g sat fat 1g

carb 15g fibre 4g sodium 257mg RDI % 0

iron 38 vit A 16vit C 38 folate 68

Source

Exercise of the Week - Depth Push-up

Instructions

Preparation

Kneel on floor between two slightly elevated platforms slightly wider that shoulder width apart. Position hands on floor beside sides of platforms. Position upper body off of floor with arms extended. Straighten body and place forefeet back on floor.

Execution

Lower body to floor and immediately push body up as fast as possible. As hands leave ground, rapidly place hands on platforms to sides, catching body before it falls. Lower body again. As soon as slight stretch is felt in chest or shoulders, immediately push upper body upward. Before upper body falls, immediately remove hands off of platforms and catch body by returning hands back on floor between platforms and repeat.

Comments

Keep body straight throughout movement. As with any plyometric, ensure solid strength foundation is first achieved. Joints, particularly shoulders, should be free of biomechanical deficiencies:

• Infraspinatus Weakness
• Abdominal Weakness
• Shoulder Transverse Extension Inflexibility
• Protracted Shoulder Girdle

EASIER

If exercise is too difficult, try less intense plyo push-up variations or pivot off of bent knees instead of toes.

• Depth Push-up on knees
• One Arm Plyo Push-up
• Alternating Plyo Push-up on knees and Bosu
• Shoulder Tap Push-up
• Clap Push-up

HARDER

Place feet on platform as ability improves.

• Depth Push-up with feet on platform

Classification

 Utility: Plyometric

 Mechanics: Compound

 Force: Push

Force (Articulation)

Dynamic

• Shoulder
  • Transverse Flexion / Flexion
  • Transverse Extension / Extension
• Scapula & Clavicle
  • Protraction
  • Retraction
• Elbow
  • Extension
• Wrist
  • Flexion

Static

• Spine (Thoracic, Lumbar)
  • Flexion
• Knee
  • Extension

Source

Exercise of the Week - Mountain Climber

Instructions

Preparation

Place hands on floor, slightly wider than shoulder width. On forefeet, position one leg forward bent under body and extend other leg back.

Execution

While holding upper body in place, alternate leg positions by pushing hips up while immediately extending forward leg back and pulling rear leg forward under body, landing on both forefeet simultaneously.

Comments

Intensity can be increased by stepping faster.

Classification

 Bearing: Weight

 Impact: High

Force (Articulation)

Dynamic

• Hip
  • Extension
  • Flexion
• Knee
  • Extension
• Ankle
  • Plantar Flexion
• Spine
  • Rotation

Static

• Scapula & Clavicle
  • Protraction
• Shoulder
  • Transverse Flexion
• Elbow
  • Extension

Source

Recipe of the Week - Baked Parmesan Fries

Whether you like your fries piping hot or cooled to room temperature, the taste and texture of our Parm variety won’t disappoint. But be sure to use Yukon gold or red potatoes for a moist end result. Avoid using the Russet spuds you may have on hand, as they have a drier, starchier texture.

Serves: 4
Hands-on time: 8 minutes
Total time: 23 minutes

INGREDIENTS:

• 1 lb Yukon gold or red potatoes, scrubbed and cut into 1/2-inch-thick strips
• 1 tbsp extra-virgin olive oil
• 2 tsp dried Italian seasoning
• 1/2 tsp garlic powder
• 1/4 to 1/2 tsp coarsely ground black pepper, to taste
• Sea salt, to taste
• 1/4 cup grated Parmesan cheese

INSTRUCTIONS:

1. Preheat oven to 425°F. Line a large baking sheet with foil. Place potatoes on baking sheet, drizzle evenly with oil and sprinkle with Italian seasoning, garlic powder and pepper. Toss to coat, then arrange potatoes in a single layer. Bake in center of oven for 10 minutes, then flip and stir, and bake for 5 minutes more or until lightly golden.
2. Remove from oven. Sprinkle with salt and Parmesan. Serve immediately or at room temperature.

Nutrients per serving (2/3 cup Parmesan fries): Calories: 156, Total Fat: 5.5 g, Sat. Fat: 1.5 g, Carbs: 20 g, Fiber: 1 g, Sugars: 0 g, Protein: 6 g, Sodium: 162 mg, Cholesterol: 5 mg

Nutritional Bonus: One small spud offers 15% of your day’s recommended intake of vitamin B6. The water-soluble B vitamin is vital in the production of serotonin and melatonin, neurotransmitters that help regulate your sleep and mood. 

FOR A TWIST:
Try grated Asiago cheese in place of the Parmesan, and dried red pepper flakes in lieu of the ground black pepper.

TIP:
But be sure to use Yukon gold or red potatoes for a moist end result. Avoid using the Russet spuds you may have on hand, as they have a drier, starchier texture.

Source

Exercise of the Week - Barbell Incline Shoulder Raise

Target your Serratus Anterior with this week’s exercise.

Instructions

Preparation

Lie supine on incline bench. Dismount barbell from rack with shoulder width overhand grip. Position barbell over upper chest with elbows extended.

Execution

Raise shoulders toward bar as high as possible. Lower shoulders to bench and repeat.

Comments

Keep arms straight throughout execution. For convenience, exercise can be performed immediately after warm up on Barbell Incline Chest Press.

Classification

 Utility:Auxiliary

 Mechanics:Isolated

 Force:Push

Muscles

Target

• Serratus Anterior

Synergists

• Pectoralis Major, Clavicular

Stabilizers

• Deltoid, Anterior
• Triceps Brachii

Source

Recipe of the Week - Coconut Curry Chili

Serves: 4
Makes: 10 cups
Hands-on time: 10 minutes
Total time: 27 minutes

INGREDIENTS:

• 1 1/2 tsp red curry paste
• 1 tsp ground cumin
• 4 cups low-sodium vegetable broth, divided
• 1/2 cup uncooked bulgur
• 1/2 medium sweet potato, peeled and cubed (2 cups)
• 1 large green bell pepper, chopped (2 cups)
• 3 cups cooked kidney beans or BPA-free canned kidney beans, drained and rinsed well
• 1/2 cup light coconut milk
• 2 cups jarred or boxed tomato purée (aka passata)
• 2 scallions, chopped
• Fresh ground black pepper, to taste

INSTRUCTIONS:

1. In a 4-qt pot, add curry paste, cumin and a bit of broth. Mash mixture and stir until paste is no longer in lumps. Add remaining broth, bulgur, potato and bell pepper. Set over high heat and bring mixture to a boil. Cover tightly, reduce heat to medium-low and cook for 10 minutes.
2. Add beans, coconut milk and tomato purée to pot and stir. Cook, uncovered, for 7 minutes, until bulgur is tender and chili is thick. Stir in scallions and black pepper and serve.

Nutrients per 2 1/2-cup serving: Calories: 340, Total Fat: 4 g, Sat. Fat: 1.5 g, Carbs: 65 g, Fiber: 16 g, Sugars: 10 g, Protein: 17 g, Sodium: 412 mg, Cholesterol: 0 mg

Source

Recipe of the Week - Moroccan Vegetable Couscous

This vegetable and chickpea couscous fills you up without filling you out. Chickpeas are high in fibre and iron, and the prunes add a hint of natural sweetness, which makes this all-in-one dish feel indulgent.

• Prep time45 minutes
• Total time45 minutes
• Portion size6

Ingredients

• 1 tbsp (15 mL) olive oil
• 2 cloves garlic, minced
• 2 tsp (10 mL) minced fresh ginger
• 1 small onion, sliced
• 1 tsp (5 mL) ground coriander
• 1 tsp (5 mL) ground turmeric
• 1/2 tsp (2 mL) cinnamon
• 2 tbsp (30 mL) tomato paste
• 1 cup (250 mL) vegetable broth
• 2 ribs celery, cut in 2-inch chunks
• 1 large carrot, halved lengthwise and cut in 1-inch chunks
• 4 cups (1 L) cauliflower florets
• 1 can (19 oz/540 mL) chickpeas, drained and rinsed
• 1/2 cup (125 mL) pitted prunes, halved
• 1/2 tsp (2 mL) salt
• 1/2 tsp (2 mL) pepper
• 1-1/4 cups (300 mL) whole wheat couscous
• 4 cups (1 L) lightly packed fresh baby spinach
• 1 tbsp (15 mL) lemon juice
• 3 tbsp (45 mL) slivered almonds, toasted

To change the number of servings, enter the number, then press "calculate".Serving CalculatorCalculateor reset

Preparation

In Dutch oven or large heavybottomed saucepan, heat oil over medium heat; cook garlic and ginger, stirring, until fragrant, about 1 minute. Add onion, coriander, turmeric and cinnamon; cook, stirring often, until onion is softened, about 5 minutes. Stir in tomato paste; cook for 1 minute.

Add 1-1/4 cups water, broth, celery and carrot; bring to boil. Reduce heat, cover and simmer until celery is softened, about 15 minutes.

Stir in cauliflower, chickpeas, prunes, salt and pepper; bring to boil. Reduce heat, cover and simmer, stirring occasionally, until cauliflower is tender, about 15 minutes.

Meanwhile, stir couscous with 1-1/3 cups boiling water. Cover and let stand for 5 minutes; fluff with fork.

Stir spinach and lemon juice into cauliflower mixture; cook just until spinach is wilted. Serve over couscous; sprinkle with almonds.

Additional information : 
Change It Up

Moroccan Chicken and Vegetable Couscous
Cut 1 lb (450 g) boneless skinless chicken breasts into bite-size pieces. Brush nonstick skillet lightly with vegetable oil; cook chicken over medium-high heat, stirring occasionally, until no longer pink inside. Add to vegetable mixture along with cauliflower.

Nutritional Information Per serving: about

cal: 343   pro: 13g   total fat: 6gsat. fat 1g

carb: 65g  dietary fibre: 14g sugar: 13g chol: 1mg

sodium: 554mg potassium: 642mg

% RDI:

calcium: 10    iron: 29    vit A: 50    vit C 62     folate: 51

Source

Exercise of the Week - Kettlebell Farmer's Walk

This simple compound exercise targets hip, knees,ankle, spine, scapula & clavicle, fingers and thumb.

Instructions

Preparation

Squat down between two heavy kettlebells and grasp one in each hand. Deadlift kettlebells from floor using legs. Stand holding kettlebells with arms straight down to sides.

Execution

Walk for distance while counting laps.

Comments

Suggested lifting and lower technique from floor will be similar toTrap Bar Deadlift. Traditional strong man event utilizing very heavy weights requires strength and muscular endurance, particularly of traps and grip. See exercise performed with traditional loaded bars specialized for Farmer's Walk.

Classification

 Utility:Specialized

 Mechanics:Compound

 Force:Pull

Force (Articulation)

Dynamic

• Hip
  • Extension
• Knee
  • Extension
• Ankle
  • Plantar Flexion

Static

• Spine (Thoracic, Lumbar)
  • Extension
• Scapula & Clavicle
  • Elevation
• Fingers
  • Flexion
• Thumb
  • Opposition
  • Flexion

Source