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 […]
Looking for an easy weeknight dinner that can be on the table in 25 minutes? Try this Spicy Thai Salad tonight! High in protein and fibre, and less than 450 calories per serving.
For Spicy Cashew Dressing: 1 tablespoon olive oil 3 tablespoons lime juice ¼ cup whole roasted, salted cashews ¼ teaspoon red pepper flakes 2 teaspoons honey 1 (2-inch) piece fresh ginger, roughly chopped 1 tablespoon unseasoned rice vinegar ¼ cup cilantro 1 clove garlic, roughly chopped ¼ cup roughly chopped white onion ½ teaspoon garlic powder ½ teaspoon kosher salt Freshly ground black pepper, to taste
For Shrimp: ½ pound large peeled, deveined tail-off shrimp 1 teaspoon garlic powder ¼ teaspoon ground ginger ¼ teaspoon kosher salt 1/8 teaspoon turmeric 1/8 teaspoon chili powder Freshly ground black pepper, to taste 1 teaspoon toasted sesame oil
For Salad: 1 cup shredded purple cabbage 1 ½ cups packed baby arugula 1 ½ cups packed chopped romaine lettuce 1 small corn cob, kernels removed ½ medium cucumber, peeled, seeded and diced ½ cup shredded carrots 2 tablespoons chopped basil 2 tablespoons chopped cilantro Lime wedges, for serving In a small blender or food processor, combine dressing ingredients. Refrigerate and set aside until ready to use.
Pat shrimp dry with a paper towel. In a medium bowl, combine all spices from garlic powder to pepper. Add the shrimp and sesame oil and toss gently to evenly coat.
Heat a medium non-stick skillet over medium heat. Cook shrimp 2 minutes per side or until cooked through. Transfer to a plate or cutting board and allow to cool and rest while you assemble the salad.
In a large bowl, toss together the cabbage, arugula and romaine. Transfer mixture to 2 salad bowls or plates. Top each with half the shrimp, corn, cucumber, carrots, basil and cilantro. Evenly drizzle the dressing over both salads and serve with lime wedges.
This refreshing Thai-style salad with greens, herbs, veggies and shrimp, all tossed in a delicious cashew dressing, is the perfect one-dish summer dinner. Spicy Thai Shrimp Salad I'm excited to share another guest post from my friend Heather K. Jones. She's a dietitian and the nutrition expert for t...
Indulge in this healthy, calorie-friendly, take-out-inspired dish and you won’t even notice you’re sneaking in a hearty dose of veggies! High in protein and fibre, this makes for a filling side dish or even a main entrée – and it’s also great for leftovers.
15 Minute Cauliflower Chicken Fried Rice
1 head of cauliflower, cut into florets 2 tablespoons sesame oil 1 lb. boneless chicken breast, chopped into 1/2″ dices 3 carrots, diced 1 onion, diced 2 garlic cloves 1 cup frozen sweet peas 1/4 cup tamari sauce or 1/3 cup soy sauce 2-3 tablespoons sriracha sauce 1/4 cup sliced green onions (optional, as garnish) sesame seeds (optional, as garnish)
Add cauliflower florets to a food processor or blender. Blend until cauliflower resembles small grains of rice (this will make about 4 cups of cauliflower “rice”). Set aside. Heat a wok or large skillet to medium high heat. Add 1 tablespoon of sesame oil to pan. Next add diced chicken. Saute chicken for 4-5 minutes, tossing throughout. Push chicken over to one side of the pan, add 1 tablespoon of sesame oil on the other side along with carrots, onion, garlic, and sweet peas. Saute the vegetables for 4-5 minutes. Next add in the cauliflower rice, along with the tamari sauce and sriracha sauce. Toss everything together and cook for 2-3 minutes. Garnish with sesame seeds and sliced green onions.
Easy 15 Minute Cauliflower Chicken Fried Rice that's way better than takeout and tons healthier for you. Only 205 calories a serving! Easy 15 Minute Cauliflower Chicken Fried Rice that's way better than takeout and tons healthier for you, clocking in at a whopping 205 calories a serving! PS you're k...
A 30 minute meal that’s low carb, high protein and perfect for a weeknight dinner.
Chicken Enchilada Zucchini Boats
2 cups shredded rotisserie chicken/chicken breast (white meat) 8 oz red chili enchilada sauce 4 large zucchinis, sliced in half lengthwise and scooped out to create a “boat” 1/2 cup shredded Tex-Mex cheese 1/4 cup chopped fresh cilantro OPTIONAL TOPPINGS: diced tomatoes sliced red onion diced avocado sliced jalapeno
Preheat oven to 350 degrees F. In a medium bowl add shredded rotisserie chicken and enchilada sauce. With a fork, mix everything together so the chicken is completely coated. In a 13×9 inch baking dish, add zucchini boats flesh side facing up. Scoop the chicken mixture into the “boat” part of the zucchini. Sprinkle with shredded Tex-Mex cheese. Cover the baking dish with tin foil. Bake for 20 minutes. Remove the tin foil from the pan. Bake for another 5 minutes uncovered. Garnish with fresh cilantro. Top with additional diced veggies!
Embrace Fall flavours with a healthy, nutrient-packed, homemade snack that is a breeze to make (no baking even required!). Loaded with healthy fats and fibre, this recipe is a great whole-food substitute for store-bought granola bars.
No Bake Pumpkin Spice Granola Bars
1 1/2 cup regular oats 1 cup whole almonds, roughly chopped 1/3 cup ground flax seed 1/3 cup pepitas (pumpkin seeds) 1/3 cup dried cranberries 10 dried apricots, finely sliced 1/2 teaspoon sea salt 1 teaspoon pumpkin spice 1 cup natural peanut butter or almond butter 1/2 cup maple syrup or honey
Line the bottom and sides of an 8×8 baking dish with parchment paper. Make sure to leave enough paper along the edges so you can pull the granola bars out after they set. In a large bowl add oats, almonds, ground flax seed, pepitas, dried cranberries, dried apricots, sea salt, and pumpkin spice. Mix ingredients with a wooden spoon. In a small microwave-safe bowl add peanut butter and maple syrup. Microwave until the mixture is smooth and somewhat runny, in 30 second intervals for about 1- 1 1/2 minutes. Add peanut butter mixture to dry ingredients. Mix well. Place mixture in parchment paper-lined baking dish. Place granola bars in refrigerator for 1 hour to solidify. Cut and serve! Makes 12-16 bars.
It's fall in a bar! Filled with maple syrup, pumpkin spice mix, pepitas, almonds and cranberries this No Bake Pumpkin Spice Granola Bar Recipe will make you leave the store bought granola bar days behind! So you may or may not have noticed that I didn't post last week Friday. I just got back from Ch...
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...
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