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 a way to add variety to your snacks? Maybe you want to add more veggies to your diet? Or maybe you’re struggling to make the switch to plain yogurt and are really missing the sweetness. Try out a savoury yogurt bowl and open your mind and palate to endless meal and snack possibilities!
Savoury Yogurt, Chickpea, and Tomato Bowl
This healthy snack basically functions as a yogurt-based salad. Great as a snack, or make up a larger serving as a meal.
¾ cup plain Greek yogurt ¼ cup canned chickpeas (rinsed and drained) 10 cherry tomatoes, halved ½ avocado, diced 1 tbsp. finely chopped chives or green onion Flaky sea salt and fresh cracked black pepper, to taste
Top yogurt with chickpeas, tomatoes, avocado, chives, and salt and pepper. Feel free to add more flavourings, such as fresh basil, balsamic glaze, or a dash of curry powder.
Looking for a healthy idea for a snack or lunch addition? Try the endless possibilities of avocado toast!
Start with Basic Avocado Toast: • Sprouted grain or whole grain toast (or try toasting slices of sweet potato in place of bread) • ½ ripe avocado • Salt and pepper (pinch of each) • Lime juice (optional)
Top your toast with sliced avocado and mash the avocado a little with a fork. Sprinkle with salt and pepper and a dash of lime juice.
Try it for breakfast: Top your Basic Avocado Toast with a fried or poached egg.
Try it for lunch: Mix canned tuna (drained) into the mashed avocado before topping your Basic Avocado Toast. Sprinkle with lemon juice.
Try it for a quick supper: mix a few dashes of curry powder into the mashed avocado, then top your Basic Avocado Toast with the avocado, canned chickpeas, sliced red onion, and cilantro. Serve with a salad of mixed greens and goat cheese.
Try it for dessert: Mix 1 tablespoon cocoa powder and 1-2 teaspoons maple syrup or honey into a ½ mashed avocado. Spread on toast and top with raspberries and blueberries.
Having trouble eating all your greens? This quick and EASY veggie side dish is super tasty and full of nutritional value. Crispy garlic adds flavour to boring greens and they wilt so much that a full serving becomes only a few tasty bites. Even picky eaters can manage that! Kale stays the crispiest when sautéed, but any leafy green (spinach, turnip greens) will do! Make it even easier by purchasing pre-washed and chopped greens so that you can dump them into the pan straight from the bag.
Crispy Pan Fried Kale (or Spinach or Turnip Greens)
1 large bunch of kale (or purchase a bag of pre-washed kale) 2 tablespoons olive oil or butter 5 cloves garlic, finely minced Salt and pepper, to taste 1/2 Lemon (optional)
INSTRUCTIONS Thoroughly rinse the kale in cold water. Tear the kale into chunks, removing the large ribs (these tend to taste bitter). Or, use pre-washed and chopped kale to save time. Heat the olive oil or butter in a large skillet over medium-high heat. Add the garlic and sauté until fragrant, about 1 minute, being careful not to burn the garlic (reduce heat if needed). Add the kale to the pan and sauté 1-2 minutes, stirring frequently. Remove kale from the pan and season with salt and pepper. Drizzle with lemon juice. Serve immediately.
Want a guilt-free way to enjoy a chocolate treat this Easter weekend? Try out this easy, 4-ingredient chocolate mousse packed with the nutrition punch of avocado!
Nutrient-Packed Chocolate Mousse
2 large ripe avocados (peeled, pitted, and halved) 1/3 cup honey or pure maple syrup ½ cup raw cacao powder or unsweetened cocoa powder ¼ cup milk (or unsweetened almond/coconut/soy milk) 1/8 teaspoon sea salt (optional)
Add all of the ingredients to a food processor or blender. Process until completely smooth. Note: You may need to scrape the edges of the food processor to get everything to combine. Transfer to a sealable container and refrigerate at least 1 hour, or until ready to serve. Serve with grated dark chocolate and/or coconut whipped cream.
Looking for an easy weekday supper meal to please the entire family? Try these Avocado Black Bean Quesadillas! They are already quick and easy to prepare, but feel free to use pre-chopped veggies to make the preparation even easier. If you prefer a refried beans texture, cook the beans in the pan with the juice from the can and mash with a fork before spreading over the tortillas.
Avocado Black Bean Quesadillas (serves 4)
Ingredients 1/2 onion sliced 1/2 bell pepper sliced 1 tablespoon olive oil 1 cup black beans drained 1 tablespoon taco seasoning 4 medium soft whole wheat flour tortillas 2 avocados peeled, halved, seeded and sliced 1/4 cup minced cilantro (optional) 1 lime cut in half 1 cup Mexican Cheddar or mozzarella cheese oil or cooking spray for grilling salt and pepper, to taste
Instructions In a medium pan over medium-high heat, sauté onion and bell pepper in 1 tablespoon oil for 2-3 minutes or until tender. Add the black beans and taco seasoning. Cook for another minute. Transfer mixture into a small bowl and set aside. Rinse and wipe down pan and return to heat. Drizzle with a light layer of oil or spray with cooking spray. In a small bowl, lightly mash the avocados with a fork. Stir in cilantro (if using) and juice of 1/2 lime, season with salt and pepper to taste. Spread a quarter of mashed avocado onto half of a tortilla. Top with bean mixture and ¼ cup of cheese. Fold the tortilla closed over the veggies. Repeat until all tortillas are filled and all fillings are used. Cook on medium-high heat for 2-3 minutes per side or until the outside is crispy and cheese has fully melted. Serve with your favorite salsa or and plain Greek yogurt for dipping.
Our team of experts design customized wellness plans by employing validated approaches relevant to the individual and the organization by addressing nutrition, fitness, medical, and health and safety factors. Definition's services, products and programs are supported by research conducted by graduate and post-graduate researchers.