Concentric and Eccentric Muscle Contractions

Concentric and Eccentric Muscle Contractions (And Why It Matters)

Concentric (Positive) Contractions: Put simply, this contraction shortens your muscle as it acts against resistive force (like a weight). For example, during a biceps curl, the biceps contract concentrically during the lifting phase of the exercise.

Eccentric (Negative) Contractions: During these contractions, the muscles lengthen while producing force—usually by returning from a shortened (concentric) position to a resting position. Using the same example above, the lowering the weight back down during a biceps curl is an eccentric contraction for the biceps. Think of this as "putting on the breaks." You're basically slowing the descent of the weight back down instead of allowing the weight (and gravity) to just pull your arm back down passively.

So why does this matter?
It's a good idea to include both concentric and eccentric contractions in your strength-training program. Luckily, most traditional exercises include these movements—a lifting phase (using the shortening or concentric phase) and a lowering phase to return to the start position. However, how much time you spend in each phase can affect your results. Here are some facts:

• Your muscles can generate more force during the eccentric phase of an exercise. For example, you may only be able to lift a 10-pound dumbbell for a biceps curl. But likely, you could hold and lower (the eccentric phase) a 15 or 20 pound weight.
• By slowing down the negative (eccentric) phase of your exercise, you can help your muscles build greater strength. This is why, typically, people are advised to lower weights or return them to the start position slowly.
• Negative training is a type of strength training designed for greater strength gains. It involves using heavier weights than you could typically lift concentrically and focusing just on the eccentric phase of the exercise. This does pose a higher risk for injury and should not be practiced by beginners, however.
• You can also use negative training to your advantage—as a way to progress to exercises that are currently too difficult for you. For example, maybe you have a goal to perform real pull-ups but don't have the strength yet to lift yourself all the way up (concentric phase). You could help work up to that movement by focusing on the lowering phase. Stand on a box or step to come up to the "up" position and then work on slowly lowering yourself back down. After each lowering, step back up onto the box and repeat the lowering phase again. You'll be working the same muscles and still benefit from the exercise this way.

So next time you're in a class and the instructor tells you to lower the weights more slowly than you lifted them, you'll know that you're helping your muscles develop greater strength by doing so. And if you ever hit a plateau in your strength-training program focusing a little more on the negative part of your training can be just the ticket you need to make it to the next level.

Curb your Hunger with Yogurt

Most people think of yogurt as just a snack item, but it can be a great breakfast food too. However, like cereal, some yogurt is really like dessert, instead of a health food. 
 
So, skip all that sugar found in most yogurts and try this: 
Mix 6 ounces of 2% plain organic Greek yogurt with 2 Tbsp of slivered almonds, 1 tsp ground flax seeds and 1/3 cup fresh or frozen, thawed, unsweetened berries.

YUM!

Balance a Healthy Lifestyle

Balance training is important for everyone, from athletes to casual exercisers.

Good balance and a strong core go hand in hand, and a strong core usually means better posture, less back pain and improved performance during exercise and athletics. Plus, the better you balance the less likely you are to fall or injure yourself. If you haven't thought much about maintaining—or enhancing—your balance, now is as good a time as any to start.

1. Change Your Base of Support. Balance is your ability to maintain your center of gravity over your base of support. When you're standing up, your legs are your base of support. The wider your legs are, the wider your base is and the easier it is to balance. The closer your legs are together, the narrower your base of support is and the harder it is to remain balanced. One of the easiest ways you can challenge (and therefore help improve) your balance during any standing exercise is to gradually narrow your base of support until your feet and legs are together while you perform your exercise. Bring your legs closer together while you do standing biceps curls, shoulder raises, squats or other upper body moves. Be sure to keep your abs pulled in tight and make sure you're not leaning backward as you perform your exercises.  Note: You can also widen or narrow your base of support while lying on or sitting on a stability ball to perform exercises, so try this progression when you're on the ball, too!
2. Try It on One Leg. Once you've mastered doing an exercise with a narrow base of support, you're ready for the next challenge: balancing on a single leg. Instead of standing on both legs during some of the same moves above, try it on a single leg. Start by just lifting one heel (keeping your toes on the floor) while doing your upper body moves or working up to a single leg squat. As you get better, lift that foot off the ground completely. From there, you can play around with the position of your lifted leg—holding it behind you, in front of you, to the side or, for a greater challenge, moving that leg while you balance on the other leg and perform upper body movements. Just be sure to alternate legs to keep your strength and muscle tone balanced between both sides of your body. Tip: You can also experiment with momentary one-leg balances. For example, on a forward lunge, lift your front or back leg for a moment each time your push up out of your lunge. 
3. Close your eyes. Your sense of vision is a big part of the balance equation. It works hand in hand with the vestibular (inner ear) and proprioceptive systems to maintain balance and prevent falls. By staring at a single focal point (minimizing your head and eye movement), you'll balance more easily. If you move your gaze or take vision out of the equation altogether, it's harder to balance. This option is definitely a challenge—not something for beginners and not something you can do in any given situation. You'll want to make sure you're in a controlled environment and that your body is planted (don't attempt this while walking or hiking or moving through space). You can start by just standing up tall and closing your eyes without moving. Over time, combine the narrow base of support with some one-leg balances while closing your eyes. You might be surprised how challenging it is to simply stand with your eyes closed, let alone stand on one foot or while doing a biceps curl. Just be sure to use your best judgment and listen to your body when trying this technique. Safety first!

Yummy Protein Smoothie

Whey Protein Smoothie: 

When you’re in a rush you can make this smoothie the night before, or quickly in the morning. The key thing is to use a single-serve blender unit, like a Magic Bullet, so you don’t have to worry about cleaning a huge, messy blender when you’re done. 
 
Combine the following: 
1 Cup Unsweetened Vanilla Almond or Rice Milk, 
1 scoop  Vanilla Protein, 
1 Tbsp Ground Flax, 
1/3 Cup frozen unsweetened Mixed Berries, 
½ Cup raw Spinach (trust me it still tastes awesome! Try it!)
1 Tbsp Natural Peanut Butter.

Eggs with Avocado and Salsa

Scrambled Eggs with Avocado and Salsa: 

Scrambled eggs really aren’t that hard or time-consuming to make. People think you have to mix the eggs ahead of time, but you can just quickly stir them a few times while cooking and they’ll become scrambled! 
 
Mixing two Omega-3 Eggs with ½ cup Egg Whites and adding Spinach. Then, top with slices of avocado and fresh salsa.

High-Fiber Protein Pancake

A a balanced breakfast gives you energy for the rest of the day, but it helps you eat less and feel less hungry as the day goes on. It’ll prevent you from digging into the cookie jar when you get home from work, and will allow you to have a great workout at noon.

High-Fiber Protein Pancake: Most people think of butter and syrup when they picture a pancake, but this is different. Instead, mix up the following ingredients and cook them the night before so you have this healthy pancake in the morning. 
 
Just warm quickly on the stove or toaster oven and top with your favorite nut butter:

Ingredients:
•    1/2 Cup Egg Whites
•    1 scoop Vanilla Protein powder
•    1/3 Cup dry Old-fashioned Oatmeal
•    1 tsp Ground Flax Seeds
•    1/8 tsp. Baking Powder
•    Sprinkle of Cinnamon
•    Olive Oil cooking spray

Directions:  Spray a nonstick pan with cooking spray and place on medium heat to preheat pan.  Meanwhile, combine the egg whites and protein powder in a mixing bowl, stirring with a fork or whisk until well-blended.  

Add oatmeal, flax, baking powder and cinnamon and mix vigorously for about a minute.  Check pan’s temperature by dropping a tiny amount of water on it. 


If the water bubbles/sizzles immediately, the pan is ready.  Using a large spoon or small ladle, spoon a small amount of the batter into the pan, gently spreading it to a pancake shape if it’s too thick to do this on its own.  Cook on one side until bubbles begin to appear and burst on the top of the batter.  Using a spatula, carefully flip over and cook for roughly the same amount of time. Repeat until batter is gone.

Cure What Ails you Soup!

 

Chicken & Rice soup

Shredded Chicken (boil & shred your own or start with a rotisserie chicken)
Mexican rice
Chicken stock (reserve the water from boiling the chicken or use the canned variety)
Hot Sauce (Optional: I like add a dash or two to clear up the sinus')
Roma tomatoes
Onions
Avocado
Cilantro



1. add shredded chicken & mexican rice to the chicken stock & boil until warmed.
2. chop fresh tomatoes, onions, avocados & cilantro.
3. ladle warm soup into bowls & top with tomatoes, cilantro and avocado & a squeeze of lime.
You can even serve with warmed tortilla.

Enjoy!  I promise this recipe will quickly become a staple in your household too. It will definitely cure anything that ails you.

Biscotti Treat: that won't break the bank or your waistline

Biscotti Treat that won't break the bank or your waistline!

This year the kids decided to make treats for their family and friends so we found a couple recipes to test out prior to the holidays and see which we like best to duplicate enough for everyone. This is one of the recipes we came across, which is cost effective, as you can see in the break down below and not as bad for your waistline as some of the alternatives!


They are yummy and easy to make. I will warn you depending on the temperment of your oven you may need to adjust your cooking time. For example, the recipe calls for the cookie to cook for 35 minutes at 350 degrees - my oven is hot so 30 minutes was plenty! After slicing and reducing the oven temperature to 325, I cooked each side for 2 minutes rather than the 5-7minutes the recipe stated.


Another tip I can offer is to have your working surface well floured, as well as, your hands! 
The dough is sticky and the less you handle the dough the better. I literally dumped the dough onto my floured surface in a straight line, flipped it over and placed it on my silpat (if you don't have on a pan lined with parchment will work) and used my floured fingers to flatten the top and straighten the edges. The pictures below are helpful to reference too! 


HAPPY HOLIDAYS!
Kim



Total Recipe cost: $3.64
Servings Per Recipe: 30 pieces
Cost per serving: $0.12 ea.
Prep time: 15 min. Cook time: 45 min. Total: 1 hr.

INGREDIENTS		COST
2 cups	all-purpose flour	$0.12
1 tsp	baking powder	$0.03
1/4 tsp	salt	$0.02
1 cup	granulated sugar	$0.18
4 Tbsp	butter	$0.20
2 large	eggs	$0.24
1/2 tsp	vanilla extract	$0.15
1/4 tsp	almond extract	$0.54
1/2 cup	sliced almonds	$1.12
1 small	lemon, zested	$0.25
1/2 tsp	cinnamon	$0.05
1/4 tsp	nutmeg	$0.05
1/2 cup	dried cranberries (optional)	$0.67
TOTAL		$3.64

STEP 1: Preheat your oven to 350 degrees. In a large bowl, combine the flour, salt and baking powder. Stir very well so that the baking powder is evenly distributed.

STEP 2: In a second bowl, combine the eggs, sugar, butter, vanilla extract, almond extract, cinnamon, nutmeg and lemon zest. Whisk it all together until it is evenly incorporated and has a light creamy appearance (see photos below).

STEP 3: Pour the wet mixture into the dry flour mixture. Stir until it is evenly combined and you have a wet dough that is similar to cookie batter. Fold in the sliced almonds and dried cranberries (if using).

STEP 4: On a baking sheet lined with parchment paper, form two semi-flat logs about 2 inches wide and 12 inches long (see photos below). Make sure the logs are a few inches apart because they will expand slightly while baking. Bake at 350 degrees for 35 minutes.

STEP 5: Using a spatula, remove the logs to a cutting board. Cut the logs into 1 inch thick slices on a diagonal (this makes the biscotti longer). A serrated knife works best for slicing the biscotti. Place the slices back on the baking sheet. Bake the slices for 5-7 minutes more on each side (depending on how crisp you like them). Larger, thicker logs will require a more time to crisp up.

STEP 6: Allow the biscotti to cool. Enjoy the biscotti plain or dunked in coffee!


Step By Step Photos

Combine the dry ingredients (flour, salt, baking powder) in one bowl and the wet ingredients (eggs, sugar, butter, vanilla extract, almond extract, cinnamon, nutmeg and zest) in separate bowl. Your butter will need to be at room temperature to make this work. Or, you can microwave it for 15 seconds. It’s okay if it melts a little.

Whisk up the wet ingredients until it is thick and creamy looking like this.

Combine the wet and dry ingredients until it is evenly mixed and it has a similar texture to cookie dough. Then stir in almonds, cranberries or whatever else you’d like.

Form the dough into two semi-flat logs on the baking sheet. (I didn’t do so good dividing it into even halves!)

Bake the logs for 35 minutes. The should be golden brown and slightly “cracked” on top.

Slice the logs on a bias into one inch thick pieces. A serrated knife works best for this. Smooth blade knives may cause the cookie to crumble (ha ha) as you cut it.

Place the slices back onto the baking sheet and bake for 5-7 more minutes on each side.

They’re perfect… absolutely perfect!

Probiotic Eggnog - Yes Please!

I came across this recipe at the mom-a-licious website. They provide delicious yet healthy recipes the whole family will love!
The Ultimate Eggnog Creative cocktails and simple appetizers on a budget There is no doubt we are in the holiday season when the eggnog starts to appear. While it is creamy and delicious it isn't the healthiest choice. Try out this recipe that gives you a boost of probiotics (through kefir) as well as a healthier sweetener, using agave nectar...all the flavor, none of the guilt! Makes 6-8 servings Ingredients: 6 organic eggs* 3 tablespoons sugar 1/4 cup agave nectar 1 1/2 teaspoons nutmeg 1 1/2 teaspoons vanilla 2 1/2 cups whole, or low-fat evaporated milk (whole milk makes a thicker consistency) 3/4c plain low-fat kefir 1 teaspoon rum extract Process: Beat eggs until fluffy. Add sugar, agave, nutmeg, milk, vanilla, kefir, and rum extract. Mix, Chill and serve. *Raw eggs are sometimes considered an unsafe food. Most commercial eggnogs are pasteurized. Making eggnog with pasteurized eggs, egg substitute, or without raw eggs are all options. If you do not feel comfortable using raw eggs follow these instructions: Beat the eggs with the sugar and agave, add the evaporated milk, pour into a heavy-bottom sauce pot and heat slowly. When the mixture is thick enough to coat a spoon, remove from heat and add spice and extracts, then add kefir. Chill in the refrigerator before serving. Variations: - add 1 tablespoon of dark rum per cup of eggnog or - steam eggnog and add shot of espresso for a fun after dinner drink.

Tips for a Healthy Holiday!

A few tips for a healthy holiday!

The holiday season is often a source of stress, fatigue and poor eating patterns. This year, try to take control by using the tips below. With their help, you’ll pass the holiday season in health and happiness.

• Get enough sleep. Treat yourself to a good night’s sleep. Do your shopping, wrap your gifts and plan what you have to do so that you get seven to nine hours of sleep a night, or more during a particularly stressful period.
• Keep fresh vegetables and fruits on hand to complete your meals or as a snack to fill those holes between meals.
• Many of us give so much of ourselves that we forget our own needs. Set aside some relaxation time in your busy day; you deserve it! It’s a date you really shouldn’t miss.

To see some additional tips of staying healthy over the holidays see what Super Trainer Nat has to say HERE

Nikki's Core-Crunch Ab Circuit!

Here is a great 10 MIN Abs/Core Circuit ... all you need is a bit of space and some Dumbbells

Click here to see the rest of the workout

Killer Core Workout - All you need is a Towel!

Get a set up towels or Pot Holders (PH) to put on your feet or hands for this workout

Each exercise is about 45 Seconds to 1 MIN in Length - REST 10-15 Seconds - Follow in order all TEN Exercises

To see the workout click here

Holiday Oatmeal

Baked Cranberry Oatmeal

Makes 1 serving

Ingredients:

* 1/2 cup old-fashioned oats
* 1/8 teaspoons ground cinnamon
* 1/8 teaspoons baking powder
* sprinkling of salt
* 1/2 cup water
* 1/2 cup nonfat milk/rice milk/soy milk/almond milk
* 2 Tbsp  liquid egg whites
* 1/2 teaspoons vanilla extract
* 2 Tbsp dried cranberries
* sprinkling of brown sugar

I like to add a scoop of protein powder to my oatmeal - I do not eat red meat or pork which means I need to get my protein intake elsewhere.

Directions:

Preheat oven to 350 degrees.

Spray small bread loaf pan or other oven safe single serve dish.

Mix all above ingredients except brown sugar.

Pour into pan. Sprinkle pinch of brown sugar on top for sweetness.

Bake for 30-35 minutes.

Nutrition:

Calories 241
Total Fat 4.5g
Sodium 140.57mg
Total Carbohydrate 42.4g
Dietary Fiber 5.78g
Sugars 10.75g
Protein 8.84g before protein powder

Protein Packed Pancakes

Protein Packed Pancakes

from Oxygen Magazine

Makes 1 Serving (3 pancakes)

Ingredients:

Olive oil spray
1/8 c low-fat cottage cheese
1/4 c egg whites
1 1/2 scoops chocolate protein powder
1 medium banana, sliced
1 T sugar-free maple syrup

Spray a pan with oil and set on medium heat.

In a bowl combine cottage cheese, egg whites, and protein powder. Use a hand-held blender to mix completely.

Pour batter into pan. Cook each side for about 2 minutes or until pancake is golden.

Top with banana slices and syrup.

This would also be good with strawberries! Or perhaps substitute the chocolate protein powder for vanilla and then top with fresh blueberries. Lots of options!

Nutrition:

Calories: 330
Fats: 3g
Sodium: 720 mg
Carbs: 33g
Fiber: 4g
Sugars: 16g
Protein: 46g

Hot Chicken Grape Curry over Toast

Serves 1

Ingredients:

• 3 oz shredded chicken
• 6 grapes cut into quarters
• 1 celery stalk, thinly sliced
• 1/2 tsp Curry Powder
• 1/3 cup nonfat Greek yogurt
• 1 tbs yellow or dijon mustard
• 2 tbs chopped walnuts
• handful of sprouts
• sliced hardboiled egg
• 1 piece sprouted bread or low-sodium Ezekiel bread, toasted

Directions:

Stir together yogurt, mustard, sugar, and curry. Add in shredded chicken, grapes, celery, and walnuts. Toast bread. Smother with curry mix. Top wtih sprouts and sliced hardboiled egg.

Looking for a quick nutritious meal? Try some Chili tonight!

Looking for a quick nutritious meal? Full of flavour, protein and fibre!

Throw some ground Turkey, veggies, broth and beans into your crock pot for some yummy chili --> try the recipe below!

Put this chili together in the morning and by the time you get home you will have a wonderful chili dish!  This turkey chili recipe is also great for those watching their weight because turkey is a leaner alternative to ground beef.  This healthy chili recipe is sure to please everyone at your table tonight!

OR

Better yet, visit the Farmers Market in Ladner or Nat Bailey and look for the Chili Tank - delicious! 

While you are there pick up some of the best produce and artisan bread you have ever had!

ChiliTank.com | The Best Mobile Chili In Town, Vancouver BC

www.chilitank.com

 

Chili Tank has been at various events throughout Vancouver's lower mainland, serving a variety of delicious soups and chiliʼs out of a World War II Field Kitchen. If you haven't seen the Chili Tank yet you should come to our next event.

Turkey Chili Recipe Ingredients

• 2 pounds ground turkey
• 1 cup chopped onion
• 4 large garlic cloves, chopped
• 1/2 cup green peppers, diced
• 1 cup chicken broth
• 2 teaspoon dried cumin
• 1 teaspoon dried oregano
• 1teaspoon chili powder
• 1/2 teaspoon salt
• 1 teaspoon ground black pepper
• 1 can refried beans
• 2 15 to 16oz cans of kidney beans (not drained)

Turkey Chili Recipe Directions

In a large skillet, brown ground turkey and drain.  Add all ingredients to crock pot except the can of refried beans.  Cover and cook on low 2 hours.  Add refried beans to chili for thickening.  Cover and cook on low for an additional 2 hours.

Sweet Pear Baked Oatmeal

Makes 1 serving

Ingredients:

• 1/2 cup old-fashioned cooking oats
• 1 cup water
• 1/4 cup Protein powder or nonfat cottage cheese
• 1/4 tsp baking powder
• Honey to taste
• 1/3 sliced pear
• 1/4 tsp cinnamon
• 1 tsp pure vanilla extract
• Rice or Soy Milk (optional)

Directions:

Preheat oven to 350 degrees.

Slice pear into thin pieces. Combine the above, mixing well. Add to an oven-proof baking dish. Bake for 30 minutes, Drizzle with milk and enjoy!

Rain, Rain Go Away - Banish Winter Blues!

The seasons and weather are changing and sometimes our moods may change with them. If less daylight leaves you feeling blue, or down in the dumps, try some of these tips to lift your spirits and stay on track with your weight loss goals.

Don't let the weather outside derail your healthy habits. Continue to follow a nutritious diet that includes healthy foods like fruits, vegetables, whole grains and nonfat dairy products. Opt for 'lighter' comfort foods like vegetable soups and casseroles. You can include fish such as salmon or tuna to get mood-lifting omega-3 fatty acids in your diet.

Get regular exercise. Moving your body is a great way to give your mood a boost. Aim for at least thirty minutes of activity a day. Go for a walk, or if the weather outside does not allow that, then keep going with daily exercise indoors. Get moving to a workout or dance DVD or do some house cleaning, which is a great way to burn some extra calories.

Be sure to get a good night's sleep. Move the television and computer out of the bedroom. The bedroom should be a place for relaxation and sleep. Keep your sleeping area as dark as possible, as well as cool and quiet. Make a relaxing pre-bed routine, such as having a warm bath and a cup of decaf tea.

Lift your spirits by spending time with family and friends. Plan activities with people that you know you enjoy. Make time to play a board game or a Wii® game with your kids, or go to a movie with a friend. Building a network of friends and family that can nurture you will support you in your weight loss efforts too.

Tips to on How to Eat Healthy While Shopping

Here is a great article from the GirlGetStrong website.

From Panda Express to Cinnabon and the ever-alluring Auntie Anne’s Pretzels, shopping malls are full of diet saboteurs. Black Friday until Christmas Eve the store aisles are full of shoppers, the streets are packed with cars, schedules are crammed with holiday events, checkbooks are overflowing with receipts, ears are ringing with holiday bells, and menus are expanded with seasonal specialties. The stress of the holiday season makes us more susceptible to temptation, not just at holiday parties but even during tasks like shopping.

Try these five tips to help you stay on track while shopping.

1. Eat before you shop – You will be better able to manage the stressors of the season and less tempted if your blood sugar is stable. Even what is supposed to be a quick stop can stretch out with long lines and full parking lots. By the time you make it out of the store, your stomach may be growling with nothing but fast food in sight.

2. Pack your own healthy snacks that can stay fresh in a purse. Don’t plan to purchase a healthy snack because when it is time to eat, you might start bargaining with yourself and waiver in your determination. Besides, you need to save for other holiday expenses.

3. Have a drink – Don’t get a high-calorie cocktail, because dehydration can make us believe that we are hungry and simply swallowing can relieve hunger pangs. Pack some water or a black coffee; just make sure you have a lid.

4. Avoid the food court – Map out your path through the mall. Never enter or exit through the food court. When strategically placed roasted nut kiosks or cookie shops must be passed, try to pass on the other side of the aisle and distract your eyes and your thoughts if possible.

5. Plan for dinner – Before you shop, set up the slow cooker with a healthy meal that you can look forward to while shopping. If dinner has already started, you won’t need to fight against the fatigue excuse to grab food on the go. Some of our favorite healthy slow cooker recipes include:
Turkey and Black Bean Chili
Slow Cooker Mexican-Style Vegetarian Stuffed Peppers
Crock Pot Pork Chops and Potatoes
Crock Pot Italian Chicken

Yummy Breakfast - Spinach & Egg White Wrap

Spinach & Egg White Wrap

This wrap is delicious for breakfast, lunch or dinner. It's ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, but don't be surprised if you get hooked!
Servings: 2

Here's what you need:

• 1 teaspoon olive oil
• 1 garlic clove, minced
• 3/4 cup tomato, finely chopped
• 2 cups spinach, roughly chopped
• 1 cup egg whites
• dash of salt and pepper
• 2 sprouted grain tortillas
• 2 Tablespoons pesto (purchase it pre-made, or combine 1/2 cup walnuts, 2 cups basil leaves, 2 cloves garlic, 1/4 cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.) Not a fan of Pesto? Try Salsa instead - yum!

1. Spread a tablespoon of pesto over each tortilla and set aside.
2. In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.
3. Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.
4. Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.

Nutritional Analysis: One serving equals: 288 calories, 10g fat, 28g carbohydrate, 6g fiber, and 21g protein.

15 Minute Holiday Workout

15 Minute Holiday Workout

Posted by Jeff Angus on

November 26, 2010

Every year we try to make commitments to fitness goal regimes around the start of the New Year. But, no surprise here, on average only about 20 percent of people stick to their new year’s fitness resolution. So this year, Chill is making it real easy for you with the help of Jeff Angus, Managing Director of the Ontario Fitness Council and President and CEO of CardioCore Fitness (cardiocorefitness.com).

Jeff has agreed to put together a simple 15-minute workout every issue of Chill that corresponds with the time of year and everything we have going on in our lives at that time.

Since holiday season equates with being strapped for cash, stressed out and having no free time, we’re starting with the basics. Basic moves using things around your house and your own brute strength is all this workout requires. And although 15 minutes may not seem like an ideal workout, this set of exercises was designed to get you the most our of those 15 minutes.

Have 30 minutes? Do it twice. 


The Workout
The Warm Up – Since this is a bodyweight workout, your warm up can be shorter than one you would use for high intensity training and sport. Just 3-5 minutes running up and down a set of stairs in the house will suffice.

The Moves

1 Prisoner Squats: Athletic stance, feet shoulder or hip width apart, knees slightly bent, shoulder blades down and back, chest out. Heels should always be in contact with the floor. Do not lock knees at top.

What it Does: Develops quads, glutes, increases testosterone, builds core endurance and postural endurance.

2 Pushups: Elbows should be slightly angled towards body not to 90°, line up middle of chest between hands.

What it Does: Develops upper body pushing strength, develops chest, shoulders, arms; efficient exercise for core strength and endurance.

3 Bodybuilder with 4 Mountain Climbers: This move combines the squats and push ups (in that order). Once you have done your squats and you’re in your push up stance, alternately drive your knees toward your chest four times. Use a powerful movement to push off the floor and land in a wide stance squat, extend hips and explode off the floor in a vertical jump.

What it Does: Develops same muscle groups as push ups and squats, adds rotational stability and hip power with mountain climbers and vertical jump.




4 Alternating Lunge or Jump Lunge: Same range and movement as squat.

What it Does: Develops the same muscles and groups as squats, but it splits the move in two for help with muscular imbalances. For increased intensity and hip power, add a slight plyometric jump in between. 


5 Progressive Bridge: Set up with elbows directly under the shoulders with 90° angle, maintain good spine position with belly button pulled in and shoulder blades retracted and depressed. Using the ankles only, slowly increase the angle at the elbow and shoulder location while walking away from the elbows. Start slow, don’t walk too far so that you feel pressure in the lower back. Slowly walk back towards elbows to decrease the angle back to 90°.

What it Does: Teaches abdominal muscles to stabilize the trunk. The rectus abdominis and erector spinae are very functional for daily life, work and sporting activities.


6 Double Floor Sweeper to Double V-Up: Lay down on your back with hands underneath you so that you can maintain a good lumbar position. Keep your pelvis at a slight posterior tilt (think of pushing your lower back towards the floor). Slowly raise your legs on an angle towards your shoulder and push or thrust your hips off the floor. Slowly return in a “sweeping" motion to the middle and do the same movement to your other shoulder. After two “sweeps" follow with two v-ups.
V-ups is the same position as floor sweeper, but with your arms raised above your head. In one motion, attempt to make a “V" with your upper and lower halves.

What it Does: This combination develops muscle tone for the whole abdominal region which is a problem area for many people; decreases waist girth (along with body fat, weak abdominal muscles contribute to waist girth); trains lower abdominal region to perform the function of spine and pelvis stabilization for dynamic leg movement; works internal and external obliques, rectus abdominis, transverse abdominis (deep “weight belt" region) and hip flexors all in one.


Put it all together.
After 3 to 5 minute warm up repeat the following sequence until you reach 15 minutes total.


1. 20 prisoner squats (part of warmup drop to 5 reps moving forward)

2. 20 pushups (part of warmup, drop to 5 reps moving forward)

3. 5 bodybuilder with 4 mountain climber combo’s

4. 5 prisoner squats/5 pushups

5. 5 Lunges or Jump Lunges
per leg

6. 5 Prisoner Squats/5 Pushups

7. 5 progressive bridge

8. 5 prisoner squats/5 pushups

9. 5 double sweeper to double v-up combos

Low-Fat Latkes - Happy Hanukkah!

Low-Fat Latkes

(Adapted from Moosewood Restaurant New Classics, by the Moosewood Collective)

8 cups peeled, grated Yukon Gold or Butter potatoes (6 or 7 potatoes)
1 cup peeled, shredded or minced onion
2 eggs, lightly beaten
¼ cup matzo meal or flour
1 teaspoon salt
1 teaspoon baking powder
¼ teaspoon ground black pepper
2 tablespoons minced fresh chives, parsley, or scallions (optional)
1 to 2 teaspoons vegetable oil (we probably use more than this)
Sour cream and/or applesauce

Preheat oven to 425°F. Spray or coat two or more baking sheets with oil. If you don’t have a nonstick pan, be generous with the oil because these latkes do tend to stick to the pan.

Mix together the potatoes and onions, and stir in the eggs. Mix in the flour or matzo meal, salt, baking powder, pepper, and optional herbs.

Drop generous tablespoons of batter on the oiled sheet. These don’t spread much so you can put them pretty close together. Flatten each pancake with a spatula or with your fingers (my preferred method).

Gather in stray potato shreds to make a nice round pancake.

Bake 10-15 minutes, until the edges are brown.

Remove from oven, brush or spray the tops of the pancakes with oil, and turn them over in place. Bake again for 15 more minutes, until the latkes are brown and crisp.

Serve with sour cream and/or applesauce.

Sweet Potato Pancakes

Sweet Potato Pancakes

1 ¾ cup whole wheat flour (or any whole grain gluten-free flour)
½ cup rolled oats
1 ½ tsp baking powder
2 tbsp maple sugar flakes or sucanat
1 tsp pumpkin pie spice
1 tsp cinnamon
¼ tsp sea salt
8 egg whites (or 1 cup)
1 cup nonfat cottage cheese
1 cup nonfat plain yogurt
¾ cup cooked sweet potato, puréed
2 tsp vanilla extract

In a large bowl, combine all dry ingredients – flour, oats, baking powder, sweetener, spices, sea salt. Create a well in the center of the dry ingredients and set aside.

In a medium bowl, combine all wet ingredients – egg whites, cottage cheese, yogurt, sweet potato and vanilla extract.

Place wet ingredients into the well of the dry ingredients. Mix until moistened, do not over mix. Set aside for 30 minutes to soften oats.

In the meantime, preheat oven to 200˚ F and preheat a nonstick griddle to medium high heat. Mist a jelly roll pan with olive oil.

Spoon ½ cup of batter on to the hot griddle for each pancake. Bake until golden brown on either side and cooked through. Keep pancakes warm on the prepared jelly roll pan in the preheated oven.

Enjoy plain or with a tablespoon of unsweetened applesauce.

Makes 13 pancakes.

To Freeze: Wrap leftover pancakes individually in cling wrap then wrap all pancakes in a piece of tin foil. Place in a freezer bag and freeze.

Nutrition Information for 1 pancake, dry.
Calories 119; Fat 1; Carbohydrate 22, Fiber 3, Sugar 5; Protein 7.

Tip

Some conventional cottage cheese contains carbon dioxide - Read your ingredients label to ensure that you can pronounce and feel comfortable eating all of the ingredients listed!

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