3 Steps to Stop Sloped Shoulders

A sloped posture is very common among individuals who sit at a desk in front of computer for the majority of their day.

Instead of resigning to a sore neck and tension in our chest - do something about it! It will only take a few minutes a day to make a world of difference.

Use low weight 3lb-5lb initially until shoulder strength is developed.

1. Side-Lying Shoulder Press

A. Lie on left side with torso on stability ball, legs extended. Place left hand on floor under left shoulder. Hold dumbbell in right hand and bend elbow 90 degrees so forearm points up.

B. Press dumbbell directly overhead, following line of torso. Slowly lower. Do 12 to 15 reps, then switch sides.

2. Rotator Toner

A. Stand with feet together. Hold dumbbell in each hand and bend elbows so forearms are parallel to floor and palms face up.

B. Keeping forearms level and upper arms next to torso, rotate arms to sides.

C. Extend and raise arms almost to shoulder height. (Be sure to keep elbows slightly bent.) Return to start and repeat sequence for 12 to 15 reps.

3. Swimmer

Stand with feet together, knees slightly bent. Hold dumbbell in each hand and bend at hips so torso is straight, almost parallel to floor.

Raise right arm to ear height and bring left arm back, flush with side. Keeping arms straight, simultaneously swing left arm down and forward and right arm down and back. Swing back to start. That's one rep; do 12 to 15.

Have a great workout!

6 Ways to Spice of your boring chicken

Chicken is a great low calorie (110) and high protein (23 g) option to aid in muscle development and repair.

Sometimes eating chicken 7 days in a row can cause boredom - try a few new ideas using your wok to spice things up!

1. Bell Pepper Mix 1 Tbsp -reduced-sodium soy sauce; 2 tsp sesame oil; 1/2 c green or red bell pepper strips; 1/4 -medium onion, cut lengthwise into strips; 1/2 tsp red pepper flakes

2. Veggie Blend 1 Tbsp hoisin sauce; 2 tsp sesame oil; 1/3 c matchstick carrots; 1/3 c chopped celery; 1 scallion, sliced; 2 Tbsp chopped unsalted peanuts

3. Asparagus & Cashew 1 Tbsp reduced-sodium soy sauce; 2 tsp sesame oil; 1/2 c asparagus tips; 2 Tbsp chopped unsalted cashews

4. Sweet Lemon 1 Tbsp reduced-sodium soy sauce; 1 Tbsp lemon juice; 1 tsp lemon zest; 1 tsp honey; 1 clove garlic, crushed; 1/2 c snow peas; 1 c chopped celery

5. Asian Broccoli 1 whisked egg; 1/2 c (or more) chopped broccoli; 1/4 medium onion, cut lengthwise into long strips; 1/2 tsp red pepper flakes; 1 Tbsp reduced--sodium soy sauce

6. Hoisin Snow Peas 1 whisked egg; 1/2 c snow peas; 1/2 c green or red bell pepper strips; 1/4 onion, cut lengthwise into long strips; 1 Tbsp hoisin sauce

TIP Sesame oil gives stir-fries a distinct flavor. Nutritionally, it's similar to olive oil because it's full of heart-healthy unsaturated fats. (Make sure you get plain, not toasted, sesame oil.) But if you don't have it, use canola or peanut oil, not olive, which goes up in smoke at high temps.

Shrimp And Feta Tabbouleh

This Greek side dish is a great source of vitamin K and omega-3s. This dish is packed with 24 grams of protein and six grams of fiber, it will keep your tummy full for hours.

Serves 4:
Per serving: 301 calories, 12 g fat (3.5 g saturated), 513 mg sodium, 27 g carbs, 6 g fiber, 24 g protein

• 2/3 c medium-grind bulgur (next to the rice in most supermarkets)
• 1 2/3 c water
• 1/3 c fresh lemon juice (I keep realime and realemon juice in fridge, so I can add it to water and receipes without having to waste time juicing lemons)
• 12 oz precooked peeled or thawed frozen shrimp, coarsely chopped
• 3/8 tsp black pepper
• 1 c diced cucumber
• 1 pint grape tomatoes
• 1/2 c chopped red onion
• 1/2 c chopped parsley
• 2 Tbsp olive oil
• 1/2 c (2 oz) crumbled feta cheese
• 1/4 tsp salt

1. In a saucepan, combine bulgur, water, and 2 tablespoons lemon juice; bring to a boil. Cover and simmer until tender, about 15 minutes. Drain and let cool.

2. Place shrimp in large serving bowl. Sprinkle with 2 tablespoons lemon juice and 1/8 teaspoon pepper. Let stand for 5 minutes.

3. Stir in cucumber, tomatoes, onion, parsley, oil, and cheese. Add salt, remaining lemon juice, and remaining 1/4 teaspoon pepper and toss.

4. Stir in cooled bulgur. Divide evenly into four salad bowls.

Breakfast on the Go: Spiced Apple Cidar Muffins

Spiced Apple Cider Muffins

Prep: 30 mins Cook: 30 mins Total: 60 mins

Yield:1 dozen muffins servings

Ingredients
2 tablespoons packed light brown sugar
4 teaspoons whole-wheat flour
1/2 teaspoon ground cinnamon
1 tablespoon butter , cut into small pieces
2 tablespoons finely chopped walnuts (optional)
1 cup whole-wheat flour
1 cup all-purpose flour
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 tablespoon ground cinnamon
1/2 teaspoon ground nutmeg
1 each large egg
1/3 cup packed light brown sugar
1/2 cup apple butter , such as Smucker's
1/3 cup maple syrup
1/3 cup apple cider
1/3 cup low-fat plain yogurt
1/4 cup canola oil


Instructions

Preheat oven to 400°F. Coat 12 muffin cups with cooking spray.

1. 
   To prepare streusel: Mix brown sugar, whole-wheat flour and cinnamon in a small bowl. Cut in butter with a pastry blender or your fingers until the mixture resembles coarse crumbs. Stir in walnuts, if using.


2. 
   To prepare muffins: Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, salt, cinnamon and nutmeg in a large bowl.


3. 
   Whisk egg and brown sugar in a medium bowl until smooth. Whisk in apple butter, syrup, cider, yogurt and oil.


4. Make a well in the dry ingredients; add the wet ingredients and stir with a rubber spatula until just combined.


5. Scoop the batter into the prepared muffin cups (they'll be quite full). Sprinkle with the streusel.
   


6. Bake the muffins until the tops are golden brown and spring back when touched lightly, 15 to 25 minutes. Let cool in the pan for 5 minutes. Loosen edges and turn muffins out onto a wire rack to cool slightly before serving.

Calories: 209.0 kcal
Carbohydrates: 34.0 g
Dietary Fiber: 2.0 g
Fat: 7.0 g
Protein: 4.0 g

Eat one muffin with a class of milk, and an actual apple to boost your fibre and fruit intake for the day - the higher the fibre you consume, the longer and harder it takes your body to digest, therefore burning more calories and leaving you full longer!

Beware of prepared 'breakfast' items from your local coffee shop - you will be shocked to find out your favourite Flax Scone or Zucchini muffin is a whooping 560 calories!!!

Easy Stir Fry

Super fast meal that anyone can make!

Prep the veggies and freeze, until your ready to use them, in a vareity of receipes. Making a large batch of sauce, placed in a ziploc, with your choose of meat is a real time saver - just take the bag out of the freezer in the morning and it will be ready to be heated when you get home!


Serving Size : 4
Prep Time: 5 minutes or less
Total Time: 10 minutes

Ingredients


4 dry cups rice, brown, cooked
1/4 cup orange juice
1/4 cup chicken broth, fat-free, low-sodium
1 dry tablespoon cornstarch
1/4 cup soy sauce, light
1 tablespoon sesame oil
1 cup tofu, cubed or substitute with lean chicken or beef
1 tablespoon canola oil
1 tablespoon garlic, chopped
1 tablespoon ginger, fresh, chopped
1 pound vegetables, asian stir fry, frozen


Preparation

• Cook the rice according to package directions.


• Mix the orange juice, chicken broth, cornstarch, soy sauce, sesame oil and tofu in a small mixing bowl. Stir well and set aside.


• Heat the canola oil in a large non-stick skillet or wok over high heat. Sauté the garlic and ginger until golden, about 3 minutes.


• Add the frozen veggies and cook until tender, about 6 minutes.


• Stir in the sauce and cook until the mixture is heated through.


• Serve the veggies and tofu (or meat) over the cooked brown rice.

Bon Appetite!

Exercise for the week - Clock Lunges

This move is great for developing knee stability - it targets all the muscles around the knee, as well as, quads, hamstrings and glutes!

• Imagine you are standing in the center of a clock.
• Start off standing with both legs shoulder width apart, knee's soft (not locked) and lunge forward with your right leg to 12 o'clock, push off woth your right heel back to standing position.
• Repeat movement - working your way from 1 o'clock to 6 o'clock - switch legs and repeat.

Remember:

• Keep your back and neck tall and straight (do not lean forward or backwards)
• Prevent your knee from moving past your toes.
• You always want to maintain a 90 degree angle with your knee and leg!
• Knee and toe bend in the same direction!

Try this at home, without weights until you feel comfortable with the movement and then you can add a pair of dumbells for extra resistance.

Asian Wrap

This a diabetic and vegan friendly dish - at 240 calories per serving, 12 grams protein and 10g fibre - this meal is wise choose to feel full longer!

Asian Wrap
Serving Size : 4
Prep Time: 5 minutes or lessTotal Time: 5 minutes or less

Ingredients

1/2 cup cubed firm tofu (not silken)
2 tablespoons lite soy sauce
2 dry teaspoons honey
1 teaspoon sesame oil
1/2 teaspoon sesame seeds
1/2 teaspoon five spice seasoning
1 cup broccoli florets, rinsed with water
1/2 cup carrots, sliced
1 cup mushrooms, sliced
2 cups cooked brown rice
4 whole wheat tortillas

Preparation

• Marinate the tofu with the soy sauce, honey, sesame oil, sesame seeds and five spice seasoning in a small bowl and set aside.
• Place the broccoli, carrots and mushrooms together in a covered microwave container. Cook on full power until the veggies are almost tender, about 4 minutes.
• Heat the tortillas in the microwave until warm, about 20 seconds. Combine the veggies, brown rice and the tofu mixture.
• Divide this filling among the warm tortillas and roll them up. Serve warm.

Enjoy!