Recipe of the Week - Thai Chicken Thighs

/
  • Portion size 4

Ingredients

  • 1/3 cup (75 mL) minced green onions
    2 garlic cloves, minced
    3 tbsp (45 mL) hoisin sauce
    2 tbsp (25 mL) peanut butter
    1 tbsp (15 mL) minced gingerroot
    1 tbsp (15 mL) soy sauce
    1 tbsp (15 mL) sesame oil
    1 tbsp (15 mL) lemon juice
    1/2 tsp (2 mL) hot pepper sauce
    2 lb (907 g) chicken legs or chicken thighs
    2 tbsp (25 mL) fresh coriander, chopped

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

Preparation

In bowl, combine 1/4 cup (50 mL) of the onions, garlic, hoisin sauce, peanut butter, ginger, soy sauce, sesame oil, lemon juice and hot pepper sauce. Arrange chicken in shallow baking dish. Spoon sauce over chicken and bake in 375°F (190°C) oven for 45 to 50 minutes or until golden brown and juices run clear when pierced with a fork. Sprinkle with remaining green onion and coriander.

 

Source

Exercise of the Week - Cable Standing Overhead Crunch

/

Instructions

Preparation

Stand below high pulley. Grasp cable rope attachment and place wrists against head. Squat down slightly with hips flexed, allowing resistance on cable pulley to lift torso upward so spine is hyperextended.

Execution

With knees and hips stationary, flex waist so elbows travel toward middle of thighs. Return and repeat.

Comments

Note movement occurs in waist, not hips. Hyperextension of spine at top of motion is achieved by anterior rotation of pelvis with flexed hips. See Spot Reduction Myth. Two soft stirrups or multi-exercise bar can be substituted for rope. If two soft stirrups are used, grasp stirrups at side of head. Also see similar exercises:

 

Classification

 

 Utility:Auxiliary

 Mechanics:Isolated

 Force:Pull

 

Muscles

Target

Synergists

Stabilizers

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:

Easier

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

Harder

Place feet on platform as ability improves.

Classification

 Utility: Plyometric

 Mechanics: Compound

 Force: Push

Force (Articulation)

Dynamic

Static

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 - 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

Static

Source

Exercise of the Week - Dumbbell Wrist Curl

/

The simple, effective Dumbbell Wrist Curl targets the often neglected wrist flexors.

Instructions

Preparation

Sit and grasp dumbbell with underhand grip. Rest forearm on thigh with wrist just beyond knee.

Execution

Allow dumbbell to roll out of palm down to fingers. Raise dumbbell back up by gripping and pointing knuckles up as high as possible. Lower and repeat.

Comments

Keep elbow approximately wrist height to maintain resistance through full range of motion. Hand may be placed under wrist to offer stability and to maintain horizontal orientation of forearm.

 

Classification

 

 Utility:Basic or Auxiliary

 Mechanics:Isolated

 Force:Pull

 

Muscles

Target

Synergists

  • None

Stabilizers

  • No significant stabilizers

 

Source

Recipe of the Week - Grilled Vegetable and Chicken Salad

/

We've used hearty green leaf lettuce in this salad because it won't wilt as quickly as baby mixed greens or Boston lettuce.

  • Prep time30 minutes
  • Total time30 minutes
  • Portion size2 servings

Ingredients

  • 1/4 cup (60 mL) balsamic vinegar
  • 1/4 cup (60 mL) extra-virgin olive oil
  • 1 clove garlic, minced
  • 1/4 tsp (1 mL) each salt and pepper
  • 1 boneless skinless chicken breast, (about 225 g)
  • 1 sweet red pepper, quartered
  • 1 large portobello mushroom, halved
  • 1 large zucchini, sliced lengthwise
  • 4 cups (1 L) chopped leaf lettuce

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

Preparation

 

In small airtight container, combine vinegar, oil, garlic and half each of the 
salt and pepper. Remove 2 tbsp and set aside for basting.

Sprinkle chicken with remaining salt and pepper. Place on greased grill over medium-high heat; close lid and grill, turning once, until chicken is no longer pink inside, about 12 minutes. Let stand for 5 minutes before slicing.

Meanwhile, add red pepper, mushroom and zucchini to grill; grill, covered and turning and basting with reserved dressing, until tender, about 6 minutes. Remove to cutting board and slice. Let cool, about 10 minutes.

In two 3-cup airtight containers, arrange lettuce, grilled vegetables and chicken. (Make-ahead: Cover and refrigerate for up to 24 hours.) To serve, drizzle with remaining dressing; toss to combine.

 

Nutritional Information per serving: about

cal 455pro 30gtotal fat 29gsat. fat 4g

carb 19gdietary fibre 5gsugar 10gchol 67mg

sodium 382mgpotassium 1,115mg

%RDI:

calcium 6iron 18vit A 86vit C 197

folate 31

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

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

Synergists

Stabilizers

 

 

 

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

Static

Source

Exercise of the Week - Dumbbell Rear Delt Row

/

Instructions

Preparation

Kneel over side of bench with arm and leg to side. Grasp dumbbell.

Execution

Pull dumbbell up out to side with upper arm perpendicular to trunk until upper arm is just beyond horizontal. Lower and repeat.

Comments

If upper arm travels closer than perpendicular to trunk, latissimus dorsi becomes involved. Elbow should be raised directly lateral to shoulder. Positioning torso at 45° is not sufficient angle to target rear deltoids. Keep torso bent over approximately horizontal. Seeside view of Dumbbell Rear Delt Row. Much lighter resistance is required as Dumbbell Bent-over Row.

 

Classification

 Utility:Basic or Auxiliary

 Mechanics:Compound

 Force:Pull

 

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

 

Source

 

Recipe of the Week - Green Egg Skillet Bake

/

Dr. Seuss' dish is all grown up! We've dropped the ham in favor of mushrooms, and ample leafy greens make this breakfast a nutritional powerhouse – with just 150 calories per serving.

Serves: 4
Hands-on time: 25 minutes
Total time: 30 minutes

INGREDIENTS:

  • 1 tbsp olive oil
  • 1 white onion, thinly sliced
  • 1/4 tsp plus pinch sea salt
  • Fresh ground black pepper, to taste
  • 4 cups roughly chopped collard greens
  • 3 cloves garlic, minced, divided
  • 1 tsp ground cumin
  • 1/2 tsp dried oregano
  • 1/2 tsp red pepper flakes
  • 4 cups roughly chopped spinach
  • Olive oil cooking spray
  • 5 white mushrooms with stems, sliced
  • 4 large eggs
  • 2 tbsp Greek yogurt (NONDAIRY ALTERNATIVE: vegan cream cheese)
  • 1 tbsp milk 1% milk (NONDAIRY ALTERNATIVE: light coconut milk)
  • 2 tsp red chile paste

INSTRUCTIONS:

  1. Preheat oven to 400°F.
  2. In a large heavy-bottomed pot, heat oil on medium-high. Add onion and cook, stirring frequently, until tender and lightly browned, about 3 minutes. Add salt, pepper and collard greens and cook, stirring, until vibrant green, about 3 minutes. Add 2 cloves garlic, cumin, oregano and pepper flakes and stir to combine. Add spinach and cook, stirring, until wilted, about 2 minutes. Turn off heat.
  3. Mist a cast iron skillet with cooking spray. With tongs, remove spinach mixture from pot and transfer to skillet, leaving excess liquid in pot. Scatter mushrooms over top. Make 4 wells in spinach mixture and gently crack eggs into wells. Bake until eggs are set, 7 to 10 minutes.
  4. Meanwhile, in a small bowl, whisk yogurt, milk, remaining 1 clove garlic and chile paste until combined. Distribute mixture in dollops over top of spinach mixture. If desired, serve with multigrain bread to soak up the egg yolks.

Nutrients per serving (1/4 of Green Egg Skillet Bake): Calories: 150, Total Fat: 9 g, Sat. Fat: 2 g, Carbs: 8 g, Fiber: 3 g, Sugars: 3 g, Protein: 10 g, Sodium: 281 mg, Cholesterol: 212 mg

 

Source

Recipe of the Week - Rice Noodle Salad with Chicken

/

Ingredients

  • 4 scallions, white and light green parts thinly sliced, dark greens reserved
  • 3 lemongrass stalks, smashed with the flat side of a knife
  • 1/4 cup minced fresh ginger
  • 1/2 cup Asian fish sauce
  • 1 1/2 pounds boneless, skinless chicken breasts, halved lengthwise
  • 2 serrano chiles, seeded and thinly sliced
  • 1 large garlic clove, minced
  • 1 tablespoon sugar
  • 1/4 cup mirin
  • 1/4 cup rice vinegar
  • 1 pound pad thai rice noodles
  • 1 small jicama (about 1 pound), peeled and cut into fine matchsticks
  • 1/4 pound mung bean sprouts
  • Peanuts, cilantro and lime wedges, for serving

Instructions

  1. In a soup pot, combine the dark scallion greens with the lemongrass, 2 tablespoons of the ginger and 2 tablespoons of the fish sauce. Add 8 cups of water and bring to a boil. Simmer for 20 minutes. Add the chicken and simmer over low heat just until cooked, about 10 minutes. Remove the chicken. Strain the liquid into a heatproof bowl and let cool. Shred the chicken, add it to the liquid and refrigerate overnight.
  2. In a small bowl, combine the chiles, garlic, sugar, mirin and vinegar with the remaining 2 tablespoons of ginger and 6 tablespoons of fish sauce. Refrigerate overnight.
  3. Bring a large pot of water to a boil. Cook the noodles until al dente, about 6 minutes. Drain and cool under running water. Cut into 6-inch lengths and pat dry, shaking the colander occasionally. Transfer the noodles to a bowl along with the jicama, bean sprouts, sliced scallions and the dressing. Drain the chicken and add it to the salad. Serve with peanuts, cilantro and lime wedges.

MAKE AHEAD The chicken and dressing can be refrigerated overnight.

SUGGESTED PAIRING

This delicate, Asian-influenced chicken dish will go best with an equally delicate white—anything full-bodied and rich will taste clunky and coarse with it. Try a good-quality Pinot Grigio. Many of them have almost no taste, but the best from Italy combine graceful melony fruit with bright, lively acidity.

 

Source

    Exercise of the Week - Dumbbell Kickback

    /

    This effective isolation exercise, done with good technique, fully targets the triceps.

    Instructions

    Preparation

    Kneel over bench with arm supporting body. Grasp dumbbell. Position upper arm parallel to floor.

    Execution

    Extend arm until it is straight. Return and repeat. Continue with opposite arm.

    Comments

    For greater range of motion, upper arm can be positioned with elbow slightly higher than shoulder. Also see Triceps Kickback Errors.

     

    Classification

     Utility:Auxiliary

     Mechanics:Isolated

     Force:Push

    Muscles

    Target

    Synergists

    • None

    Stabilizers

     

     

    Source

    Exercise of the Week - Kettlebell Turkish Get-up

    /
    14Sept14 - KBTurkishGetup.gif

    Instructions

    Preparation

    Lie supine on floor with kettlebell positioned next to right upper arm. Grasp handle with bent right arm.

    Execution

    1. Place right foot on floor, angled outward, close to right hip.
    2. At the same time, reach across with left arm and grasp under thumbside of right hand.
    3. Pull kettlebell off floor and press over right shoulder until arm is straight.
    4. Place left arm back to original position.
    5. Raise right shoulder off of floor by rolling onto left elbow.
    6. Sit up while pushing off on floor with left arm until arm is straight.
    7. Reposition right foot on floor while keeping knee completely bent.
    8. Lift hip off of floor and pull left leg under body.
    9. Position forefoot and knee on floor behind right foot and left hand.
    10. Position torso upright.
    11. Reposition legs in lunging position.
    12. Stand up by extending legs and placing rear leg next to forward leg.

    Return

    1. Step back with left leg and kneel down in reverse motion.
    2. Lean to left side and place left hand on floor, far left of right foot.
    3. Shift weight onto left arm.
    4. Pull left leg forward between right leg and left arm.
    5. Extend left leg outward onto floor while sitting on left hip, close to right foot, with right leg bent upward.
    6. Extend right leg outward onto floor
    7. Gently lie down rolling onto back.
    8. Position left arm to original position, out to side.
    9. Return kettlebell to side of shoulder with optional assistance from left hand.
    10. Lie remaining right leg on floor in original position.

    Repeat with opposite side.

    Comments

    Keep arm supporting kettlebell fully extended over shoulder throughout movement except when lifting and lowering it from floor in lying position. Kettlebell Turkish Get-up emphasizes load balance, shoulder mobility, and functional strength. Keep wrist supporting kettlebell straight. See Kettlebell Turkish Get-up in side rear view. Also see Barbell Turkish Get-up.

     

    Classification

     

     Utility:Specialized

     Mechanics:Compound

     Force:Push

     

    Force (Articulation)

    Dynamic

    Static (lower body)

    Static (supporting arm)

    Static (assisting arm)

    Source

    Recipe of the Week - Ricotta Gnocchi With Sauteed Beets

    /

    Pillowy homemade gnocchi look so sophisticated; it can be your secret how easy they are to make. For a pretty garnish, top the finished dish with a few curls of shaved Parmesan cheese.

    • Prep time 30 minutes

    • Total time 30 minutes

    • Portion size 4 servings

    Ingredients

    • 2 tbsp (30 mL) olive oil
    • 2 cloves garlic, thinly sliced
    • 6 baby golden beets, (about 2 inches/5 cm diameter),peeled, halved and thinly sliced
    • 2 cups (500 mL) lightly packed chopped beet greens
    • 2/3 cup (150 mL) chopped walnuts, toasted
    • Pinch salt

    Ricotta Gnocchi:

    • 1 tub (475 g) extra-smooth light ricotta cheese
    • 1-3/4 cups (425 mL) all-purpose flour
    • 2 eggs, beaten
    • 1/2 cup (125 mL) finely shredded Parmesan cheese
    • 1/4 tsp (1 mL) salt

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

    Preparation

    1. Ricotta Gnocchi: In bowl, stir together ricotta cheese, flour, eggs, Parmesan cheese and salt to make ragged dough. 
    2. Turn out onto lightly floured surface; divide into quarters. Working with one quarter at a time, with floured hands, roll dough into 3/4-inch (2 cm) thick rope; cut crosswise into 3/4-inch (2 cm) long pieces. Set aside on floured waxed paper–lined baking sheet.
    3. In large pot of boiling salted water, cook gnocchi, in batches, until floating and no longer doughy in centre, about 3 minutes. Using slotted spoon, transfer to plate. Set aside; keep warm.
    4. In large skillet, heat oil over medium heat; cook garlic, stirring, until fragrant and light golden, about 1 minute. Stir in beets; cook, stirring occasionally, until tender-crisp, about 8 minutes. Stir in beet greens, reserved gnocchi, walnuts and salt; cook, stirring occasionally, until greens are wilted and gnocchi are warmed through, about 2 minutes.

     

    Source

    Exercise of the Week - Weighted Seated Leg Raise

    /

    Instructions

    Preparation

    Sit on edge of bench with legs extended to floor. Place weight between ankles. Grasp edge of bench. Lean torso back and balance bodyweight on edge of bench.

    Execution

    Raise legs by flexing hips and knees while pulling torso slightly forward to maintain balance. Return by extending hips and knees and lean torso back to counter balance. Repeat.

    Comments

    Heels may make contact with floor to maintain balance at bottom of movement. Rectus Abdominis and Obliques only contract dynamically if actual waist flexion occurs. With no waist flexion, Rectus Abdominis and External Oblique will only act to stabilize pelvis and waist during hip flexion. It may be necessary to completely flex hips before waist flexion is possible. Exercise can be performed without added weight until more resistance is needed (See Seated Leg Raise without weight). Also see Spot Reduction Myth and Lower Ab Myth.

    Muscles

    Target

    Synergists

    Stabilizers

    Dynamic Stabilizers

    Source

    Recipe of the Week - Hot-Smoked Salmon

    /
    • Prep time 30 Minutes
    • Total time 8 Hours  30 Minutes
    • Portion size 8 - 12 Servings

    Ingredients

    • 4 cups (1 L) boiling water
    • 1/2 cup (125 mL) sea salt, kosher salt or pickling salt
    • 1/2 cup (125 mL) packed brown sugar
    • 1/4 cup (60 mL) granulated sugar
    • 1 onion, sliced
    • 1 piece (2 inches/ 5 cm long) fresh ginger, grated (or 1 tbsp ground ginger)
    • 4 cups (1 L) cold water
    • 8 sprigs fresh dill
    • 1 side of salmon, (skin-on), about 1.35 kg
    • 1 tbsp (15 mL) black peppercorns, coarsely ground
    • 1 tsp (5 mL) ground coriander
    • 1/4 cup (60 mL) finely chopped fresh dill
    • lemon wedges

     

    Preparation

    1. In large heatproof glass measure or bowl, combine boiling water, salt, brown sugar, granulated sugar, onion and ginger; stir until salt is dissolved. Add cold water; let cool. Add dill sprigs.
    2. Trim 1 inch (2.5 cm) off thinner long edge of fish; remove any remaining pin bones along centre. Place fish, flesh side down, in large shallow glass or ceramic dish, folding over thin tail end if necessary to fit. Pour in brine mixture to cover; weigh down fish with plate(s) to keep submerged. Cover and refrigerate for 4 hours.
    3. Remove fish from brine; rinse, pat dry and place, skin side down, on rack.
    4. Sprinkle with pepper, coriander, and dill. Refrigerate until flesh is tacky to the touch, 1 to 2 hours. (Make-ahead: Wrap and refrigerate for up to 24 hours.)
    5. Meanwhile, soak 2 cups wood chips in water for 1 hour; drain. Set foil drip pan under one rack of two-burner barbecue or under centre rack of three-burner barbecue. Heat opposite burner(s) to medium-low. Seal soaked chips in foil to make packet; poke several holes in top.
    6. Place over lit burner. (For charcoal grill, set drip pan under one side of grill and arrange hot coals on other side. Place packet directly on coals.) Close lid and let smoke fill barbecue.
    7. Place fish, skin side down, on greased grill over drip pan; cover and smoke until fish flakes easily when tested, about 1-3/4 hours. (If skin sticks to grill, slide fish off skin onto platter.) Serve with lemon wedges.

    Source