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 […]
Add a new family favourite to your supper routine with these hearty and easy-to-prepare Greek Turkey Meatball Gyros. At less than 450 calories per gyro, they are a filling main entrée with plenty of protein and veggies. Add a side salad and dinner is done!
Greek Turkey Meatball Gyros
For the meatballs: 1 lb. ground turkey 1/4 cup finely diced red onion 2 garlic cloves, minced 1 teaspoon oregano 1 cup chopped fresh spinach salt & pepper to season 2 tablespoons olive oil
For the tzatziki sauce: 1/2 cup plain Greek yogurt 1/4 cup grated cucumber 2 tablespoons lemon juice 1/2 teaspoon dry dill 1/2 teaspoon garlic powder salt to taste
For toppings: 1/2 cup thinly sliced red onion 1 cup diced tomato 1 cup diced cucumber 4 whole wheat flatbreads
To a large bowl add ground turkey, diced red onion, minced garlic, oregano, fresh spinach, salt, and pepper. Using your hands mix all the ingredients together until meat forms a ball and sticks together. Then using your hands, form meat mixture into 1″ balls. (You should be able to get about 12 meatballs). Heat a large skillet to medium high heat. Add olive oil to the pan, and then add the meatballs. Cook each side for 3-4 minutes until they are browned on all sides. Remove from the pan and let rest. In the meantime, to a small bowl add Greek yogurt, grated cucumber, lemon juice, dill, garlic powder, and salt to taste. Mix to combine. Assemble the gyros: to a flatbread (warm it up in the oven to make it more pliable) add 3 meatballs, sliced red onion, tomato, and cucumber. Then top with Tzatziki sauce.
30 Minute Greek Turkey Meatball Gyros topped with a classic Tzatziki Sauce you'll want to swim in! These Gyros are the perfect healthy dinner option for the family and clock in 429 calories! Woohoo! Well, I had a first this week. The other morning I woke up to the sound of 'mommy ... mommy' and cryi...
This zesty and healthy pasta dish is a breeze to pull together and it’s loaded with fiber, protein, and healthy fats!
Chimichurri Avocado Pasta with Pan Seared Shrimp
1 lb. large shrimp, peeled and deveined 1/4 teaspoon garlic powder 1/4 teaspoon smoked paprika 1/4 teaspoon sea salt 1/8 teaspoon chipotle chili powder 3/4 cup fresh cilantro 1/4 cup fresh oregano 1 garlic clove 1/2 teaspoon red pepper flakes 1/2 teaspoon sea salt 1/4 teaspoon smoked paprika 3 tablespoon red wine vinegar 3 tablespoons fresh lime juice 1 tablespoon olive oil 3 avocados 1 tablespoon olive oil 1 cup (8 oz.) cherry tomatoes 1 box (13.25 oz.) whole wheat rotini or fusilli pasta
In a small bowl add shrimp, garlic powder, 1/4 teaspoon of smoked paprika, 1/4 teaspoon of sea salt, and chipotle chili powder. Toss to coat and set aside.
Add the cilantro, oregano, garlic, red pepper flakes, 1/2 teaspoon of salt, 1/4 teaspoon of smoked paprika, red wine vinegar, fresh lime juice, and 1 tablespoon of olive oil to a food processor.
Pulse 5-10 times until the herbs are chopped. Add avocado to the food processor. Blend until the sauce is extremely smooth. Add more salt as needed. Set aside. Bring a large pot of water to a boil. Add the pasta and cook until al dente (about 10 minutes).
In the meantime, heat a large skillet to medium high heat. Add 1 tablespoon of olive oil to the pan and then add the seasoned shrimp. Sear shrimp for 2-3 minutes per side, or until cooked through.
Transfer cooked shrimp to a plate and set aside. Add cherry tomatoes into the pan and cook for 3-4 minutes, just until the tomatoes have a slight char on them.
Drain the pasta and transfer to a large bowl. Add the avocado pasta sauce and toss to coat. Top with shrimp and cherry tomatoes.
Chimichurri Avocado Pasta with Pan Seared Shrimp, a zesty healthy 25 Minute Pasta you'll feel good about feeding your family! Plus it's loaded with fiber, protein, and healthy fats! Is anyone else obsessed with Avocado? What about Pasta? If so, then um... pretty much we should be besties and eat tog...
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.
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