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 […]
This Greek Yogurt Caesar Dressing recipe is a deliciously lightened-up take on the classic. Greek yogurt adds creaminess with fewer calories (plus a nice dose of protein) and the same great taste! Toss with BBQ chicken and mixed greens for a healthier chicken Caesar salad for supper or drizzle over your wrap filling for a tasty lunch meal.
Healthier Greek Yogurt Caesar Dressing
1/2 cup plain Greek yogurt (low-fat) 1/2 cup freshly-grated Parmesan cheese 3-4 tablespoons milk 1 tablespoon extra-virgin olive oil 2 teaspoons anchovy paste 2 teaspoons worcestershire sauce 1 clove garlic, pressed or minced 1 teaspoon Dijon mustard 1/4 teaspoon sea salt pinch of black pepper 2-4 tablespoons fresh lemon juice
Whisk all ingredients together until combined and smooth, whisking in the lemon juice a tablespoon a time at the end until the balance tastes right to you. Season with additional salt and pepper if needed, and add extra milk if needed to thin out the dressing to your desired consistency. Serve immediately on a Caesar salad, or refrigerate in a sealed container for up to 3 days. Makes about one cup of dressing.
Spend less time in a hot kitchen this summer and opt for simple salads for a supper meal instead! This recipe can easily be prepped in advance as well – pre-cook chicken breasts on the BBQ and assemble the salad and dressing (but keep the dressing separate until ready to eat).
Avocado and Grilled Chicken Chopped Salad with Homemade Chipotle-Lime Ranch
Salad 1 lb boneless skinless chicken breasts, grilled and diced 10 oz grape tomatoes, halved 2 medium avocados (semi-firm but ripe), peeled, cored and diced 1 1/2 cups fresh corn 1 head Romaine lettuce, chopped 1/2 cup crumbled goat cheese (optional)
Chipotle-Lime Ranch 1 cup low-fat plain Greek yogurt 1/4 cup light mayonnaise 1/4 cup buttermilk, then more as needed 2 Tbsp fresh lime juice 1 - 2 chipotle chile peppers in adobo (these things are spicy!) 1 clove garlic 2 tsp dried parsley 1/2 tsp onion powder 1/2 tsp dried dill 1/2 tsp dried chives 1/4 tsp paprika Salt and freshly ground pepper, to taste
Add all salad ingredients to a large bowl and gently toss. Plate and serve with Chipotle-Lime Ranch. For the dressing: Add all ingredients to a food processor or blender and pulse until chipotle peppers are well minced. Add in a few more tablespoons of buttermilk to thin as needed. Store in refrigerator in an airtight container. Note: you can make your own buttermilk by adding 1 tbsp. white vinegar or lemon juice to 1 cup of milk and allowing to stand for about 10 minutes.
Shake up your lunch routine with a healthy sandwich loaded with smashed chickpeas, avocado, and veggies!
Chickpea Salad and Avocado Smash Sandwich
2 slices whole grain bread or 1 whole grain bagel 1 avocado 1 can chickpeas 1 tomato Spinach
Garlic Tahini Cumin Yogurt Sauce: 2/3 cup plain Greek yogurt 2 tsp minced garlic 1/4 cup tahini (sesame seed butter) 1 tbsp lemon juice ¼ -½ tsp cumin (adjust according to taste preference) water to thin (if desired)
Make the garlic tahini cumin yogurt sauce by blending or whisking all sauce ingredients together. Drain and rinse the chickpeas and place into a food processor/blender and pulse until they are all broken into very small pieces- almost blended, but not completely smooth. Place blended chickpeas into a medium bowl and set aside. Combine the chickpeas with 1/4 – 1/2 cup of the yogurt sauce (depending on how creamy you like your salad). Cut the avocado, spoon it into a bowl, remove the pit, and smash it with a fork. Assemble your sandwich with smashed avocado, chickpea salad, spinach, and tomato.
Looking for a healthier frozen dessert to help you cool off this summer? Try this quick and easy homemade frozen yogurt – packed with protein, vitamins, minerals, and antioxidants…plus it’s low in added sugars! Try freezing into popsicle moulds for a portable treat.
Healthy Homemade Berry Frozen Yogurt
2 cups frozen berries 1/2 cup plain Greek yogurt 2 tablespoons honey 1 tsp lemon or vanilla extract (optional)
In your food processor or blender, add frozen berries, yogurt, and honey. Blend for 2 minutes or until the mixture is creamy. Serve soft or transfer to an airtight freezable container and freeze for at least 3 hours or overnight. Store in the freezer for up to 2 weeks. Makes 4 servings.
Enjoy a tasty breakfast on the run with this easy Chocolate Overnight Oatmeal Smoothie. The banana adds plenty of sweetness without needing added sugar. If chocolate is not your thing in the morning, this also makes a great dessert option for a warm summer night!
Chocolate Overnight Oatmeal Smoothie
1/2 cup (40 g) rolled oats 1 Tbsp (7 g) chia seeds 1 Tbsp (16 g) natural almond butter (or peanut butter) 2 Tbsp (10 g) unsweetened cocoa powder 1 cup (240 ml) unsweetened vanilla almond milk or regular white milk ½ banana (best if frozen) 1/2 tsp vanilla extract
The night before, add all ingredients to the bowl of your blender and give it a stir to ensure that everything is well combined. Cover and place in fridge for at least 3 hours, preferably overnight. The next morning, blend until a smooth and creamy consistency is reached, adding more milk if smoothie is too thick. Transfer back to a bowl or glass and enjoy!
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