This past February, during a panel discussion at the International Association of Drilling Contractors Health, Safety, Environment and Training Conference Exhibition in Houston, Texas, the topic of worker safety on offshore rigs was addressed. Lead researcher for Definitions Health and Wellness, Dr. Farrell Cahill, sat on the panel as a recognized leader in the field of obesity, diabetes and exercise physiology in Canada.
Definitions is excited to announce the award of the Physical Employment Standards Testing for ExxonMobil operations in Newfoundland. This contract consists of the testing of physical fitness of offshore workers in various self rescue and fire team simulations. The testing protocol was develop by Dr. Farrell Cahill from Definitions as well as our colleagues at Memorial […]
Make use of the Fall season’s fresh berries by whipping up this easy and healthy jam recipe. With only 2 grams of sugar per tablespoon, this is a jam you can really indulge in! Use to top toast or muffins, or mix into plain yogurt or oatmeal for just the right amount of sweetness.
Chia and Fresh Berry Jam
3 cups chopped mixed fresh berries 2 tablespoons maple syrup 1 tablespoon chia seeds 1 tablespoon lemon juice
In saucepan, cook berries and maple syrup over medium heat, stirring occasionally, until berries are softened and mixture is juicy, about 5 minutes. Stir in chia seeds. Reduce heat to medium-low; simmer, stirring occasionally and breaking up berries with spoon, until thickened, about 10 minutes. Remove from heat; stir in lemon juice. Let cool for 30 minutes. Refrigerate in an airtight container for up to two weeks. Makes about 1 ¾ cups. No fresh berries? Modify the recipe slightly using frozen mixed berries: Substitute fresh berries with frozen mixed berries and increase maple syrup to 1/4 cup; cook for 7 minutes. Increase chia seeds to 4 tsp and stir in 1 tsp vanilla; cook as directed. Increase lemon juice to 2 tbsp.
It’s back-to-school season and meal preparation is more important than ever. Busy schedules can make tackling lunches and suppers extra challenging after the easier summer months. Try these make-ahead mini lasagnas – loaded with veggies and lean protein, they make the perfect portable, healthy meal! Throw in your lunch bag or have at the ready for a quick supper before you rush back out the door.
Preheat your oven to 350 degrees. Using a mandolin (or knife), slice the zucchinis 1/8 inch thick and lay them flat onto a large baking sheet (it's okay if they overlap a little bit.) Sprinkle them evenly with 1 1/2 tsp of the salt (reserving the rest for later) and bake until the water is released and the edges begin to crisp up a little bit, about 15-25 minutes. Once done, lay the zucchini slices out in one layer on paper towel. Use another paper towel to press out as much excess moisture as you can. Repeat, using a different paper towel on top (you can leave them laying on the same paper towel for both times.) Reduce your oven temperature to 325 degrees.
Heat the olive oil in a large frying pan over medium/high heat. Add in the turkey, onion, and garlic and cook until the turkey is lightly browned and no longer pink. Add in the Italian seasoning, oregano, remaining 1/2 tsp of salt and a generous pinch of pepper and cook for a few more minutes. Set aside.
In a small bowl, whisk together the tomato sauce and crushed tomatoes. Season with a pinch of salt and pepper. In a separate bowl, whisk together the ricotta cheese, egg and a pinch of salt and pepper until well combined. Layer half of the sauce between the 4 mason jars (about 1 heaping Tbsp each) and spread it out. Then, layer half of the turkey between all 4 jars, spreading out evenly (about 2 heaping Tbsp). Then, layer half of the zucchini noodles (about 2 noodles per jar) between all 4 jars (ut in half to layer, if needed). Then, add half of the ricotta mixture (about 2 Tbsp per jar.) Then, half of the parsley between all 4 jars (about 1/2 Tbsp each.) Finally, sprinkle on half of the Mozzarella between all 4 jars (about 2 Tbsp each.) After you sprinkle on the cheese, make sure to press the lasagna to pack it in, so you can fit everything in. Repeat the same layers, sprinkling the tops of each jar with 1 tsp of Parmesan. Fill a large pan (I used a 9x13) with water and place the jars into it. DO NOT skip this step, or you'll heat the jars too fast and they might explode! Cover the tops with tinfoil and bake until the edges are lightly golden, about 30 minutes. Uncover and bake an additional 10-15 minutes. Turn your broiler to high and broil for 2-3 minutes, until the top is golden brown. Remove the pan from the oven and let stand in the water for 10 minutes before removing and allowing to cool. Store in the refrigerator until ready to eat.
Get into the swing of back-to-school snack prep with these healthy and delicious make-ahead muffins. Feel free to swap the sprouted spelt flour (readily available at Bulk Barn) for regular whole wheat flour. Add chocolate chips, pumpkin seeds, shredded coconut, or fresh-picked local blueberries for extra flavour and variety.
Sweet Potato Muffins
1 small sweet potato 1 small very ripe banana ¾ cup sprouted spelt flour (available at Bulk Barn, or sub for regular whole wheat flour) 1 tsp. pure vanilla extract ½ tsp baking soda ½ tsp baking powder 3 large eggs 2 tbsp. maple syrup or honey ½ cup almond or peanut butter (if they need to be nut-free, use sunflower seed butter or tahini/sesame seed butter) ½-1 tsp cinnamon (or more, to taste) pinch cardamom pinch salt optional add-ins: chocolate chips, shredded coconut, pumpkin seeds, nuts, blueberries
Poke holes all over the sweet potato using a fork. Place on a microwave safe dish and microwave for 6-8 minutes, until soft. Cut potato open and allow to cook for several minutes. Preheat oven to 350 C. Mash the sweet potato and banana using a fork. Add the eggs, almond butter, vanilla, and maple syrup/honey. Mix thoroughly, then add all remaining ingredients and stir to combine. Bake for about 30 minutes, or until a toothpick inserted into muffin comes out clean.
Celebrate the last long weekend of summer with a novel recipe for a summer staple – watermelon! These sweet and savoury watermelon “fries” with coconut lime dip are quick and easy to prepare and are sure to be a crowd pleaser!
Watermelon “Fries” with Coconut Lime Dip
1 watermelon (rind removed and cut into long fry-like shapes) 2 tsp Tajin Classic Seasoning or Chili Lime Seasoning (or make your own using 1 tsp. lime zest, 1 tsp. chili powder, and 1/8th tsp. salt) 1 cup coconut yogurt (or regular Greek yogurt) Zest and juice of 1 lime 1 tbsp coconut sugar, or to taste (or use regular white sugar, honey, or maple syrup)
In a bowl, combine yogurt, lime juice and zest and coconut sugar. Set aside. On a plate, scatter watermelon fries and sprinkle Tajin classic seasoning. Serve with dip and enjoy!
Make lunch or supper a breeze with this quick and healthy Mediterranean Bowl. Double, triple, or quadruple the ingredients to serve a family or to have leftovers for the week! For easy meal prep, chop the veggies and pre-cook the quinoa, then assemble all ingredients when ready to eat.
5-Minute Mediterranean Bowl
(Makes 1 bowl)
Salad: 1 small cucumber, cubed 1/2 cup cherry tomatoes, halved small bunch of parsley, chopped 1-2 spring onions, thinly chopped olive oil lemon juice (a couple of teaspoons) (optional)
For the bowl: 7-8 olives 1/3 cup chickpeas, canned, rinsed & drained 2 tbsp hummus 1 tbsp tzatziki 1/3 cup quinoa, cooked black pepper, freshly ground
Add all salad ingredients to a mixing bowl and mix to combine. Add salt and pepper to taste. On top of the salad add the quinoa, chickpeas, and olives. Top with the tzatziki and hummus and sprinkle with additional pepper.
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