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 lunch prep a breeze with this quick and nutritious chicken salad recipe. Use plain Greek yogurt in place of mayo to save on calories and add a protein boost. If you’re not a fan of dill, replace with a teaspoon or two of Dijon mustard for a different flavour kick. Keep pre-made chicken salad in the refrigerator for 3-4 days.
Healthy Chicken Salad
2 cups cooked chicken breast (shredded or diced) 3/4 to 1 cup grapes, halved 1/3 cup diced celery (about 1 large celery stalk) 1/4 cup diced red onion 1/4 cup chopped walnuts Juice of one lemon 1/3 cup mayo or plain Greek yogurt 1/4 tsp salt 1/2 tsp black pepper 2 tbsp fresh dill (or 1/2 tsp dry)
Add all ingredients to a large bowl and stir to combine. Serve immediately on whole grain bread or wrap, on lettuce wraps, or divide into 4-5 meal prep containers with veggies and crackers, bread or pita breads.
This chicken salad is so light, flavorful, and easy to make. It has sweet grapes, yummy dill, chopped walnuts, and is lightened up with some lemon juice. This is my absolute favorite lunch ever. The flavor of this chicken salad is just out of this world. The delicious grapes, nuts, red onion, celery...
Our summer weather hasn’t exactly kicked into gear, so take comfort in an easy, batch cooking-friendly, plant protein-rich menu item to help warm you up this week! Tumeric has great antioxidant and anti-inflammatory properties, while chickpeas are a fantastic source of protein and fibre. Use this recipe as a healthy side dish, or fill it up with more veggies (like wilted spinach, zucchini, and mushrooms) for more nutritional main course. Feel free to add diced chicken for even more protein.
One Pot Brazilian Chickpeas and Rice
2 tbsp olive oil 1 onion, diced 4 garlic cloves, minced 2 tsp turmeric 2 tsp dried oregano 1 cup brown rice 2 cups low sodium vegetable stock 1 cup sweetcorn 1 cup cooked chickpeas juice and zest of 1 lime (plus extra lime wedges for garnish) ¼ cup roughly chopped parsley ¼ cup roughly chopped coriander salt and pepper to taste
Heat a large pot over medium heat, add the olive oil and onion, and sauté onions for a couple of minutes until they begin to soften. Add the garlic and cook for a minute more. Add the turmeric, oregano, and rice, and give everything a good stir, coating the rice grains in the oil and spices. Add the stock, place the lid on the pot, and bring the pot to a simmer. Cook gently until the rice is tender but still retaining a little bite, and most of the liquid is absorbed (around 30-35 minutes). If at any point the pot looks a little dry, add a splash more stock or water. Stir in the sweetcorn, chickpeas, lime juice and zest, and herbs. Season with salt and pepper to taste. Stir to combine and serve!
Zesty, vibrant, and nourishing! This one pot Brazilian Chickpeas and Rice is an easy weeknight option! I don’t know if my fellow veggies can relate, but sometimes I’ll be scrolling through Pinterest, or Foodgawker, and a beautiful dish will catch...
This easy-to-prepare recipe is great for a light lunch or supper and can be loaded up with any leftover veggies you need to use up before they go bad. Use a store-bought crust to save time, or make your own healthier version. You can skip the crust altogether if you prefer – just pour the egg mixture into a greased pie dish and cook as per instructions below. Make on a Sunday afternoon for an easy meal prep recipe, or whip one up for a long-weekend brunch!
Sundried Tomato, Spinach, and Goat Cheese Quiche
1 frozen pie shell OR 1/2 recipe homemade pie crust (recipe in link) 1/2 teaspoon olive oil 1 teaspoon minced garlic 3 packed cups fresh spinach (see note about using frozen) 4 -5 large eggs 1 cup skim milk 1/2 cup sun-dried tomatoes, drained and chopped (or use cherry tomatoes if you prefer) 4 ounces goat cheese, crumbled or chopped salt & pepper, to taste
Prepare pie crust as per package directions or make a homemade pie crust (see recipe in link). Want to make it even easier (and healthier)? Skip the crust and pour the egg mixture directly into a greased pie dish.
While the pie crust is baking, whisk the eggs and milk together until combined. Stir in the sun-dried tomatoes, goat cheese, and spinach. Sprinkle with salt and pepper.
When finished cooking, remove the pie crust from the oven. Pour in the egg mixture. If desired, sprinkle the top lightly with more salt and pepper.
Bake the quiche until it is golden brown on top and the center is no longer jiggly. Depending on your oven, this will take anywhere between 45 - 55 minutes. Use a pie shield to prevent the pie crust from over browning, if desired. Allow to cool for 5 minutes before slicing and serving. This quiche makes great leftovers for breakfast, lunch, or dinner! Store tightly covered in the refrigerator for up to 4 days.
Make ahead tip: Baked quiche freezes very well, up to 2 months. Thaw overnight and bake at 350°F (177°C) to warm up for 25 minutes, give or take.
Note: You can use frozen spinach instead. Use a 10 oz box. If your frozen spinach is not already thawed, thaw it in the microwave per box directions. Drain the spinach in a colander while you prepare the rest of the ingredients.
Keep meal prep short and sweet by whipping up a batch of these easy and healthy Chickpea Sesame Noodle bowls. A few minutes on the weekend means lunches are taken care of for the week!
Chickpea Sesame Noodle Bowls
4 oz. whole wheat spaghetti uncooked 1 medium-sized zucchini spiralized (or thinly sliced) 2 large carrots spiralized (or shredded) 1 20 oz. can chickpeas, drained & rinsed green onions to garnish sesame seeds to garnish Almond Butter Sauce: 1/4 cup almond butter (or natural peanut butter) 1 teaspoon finely grated ginger 1 clove garlic, minced 2 tablespoons low sodium soy sauce 3 tablespoons rice vinegar 1 tablespoon sesame oil 1 tablespoon maple syrup 1 teaspoon lime juice 1/2 teaspoon red pepper flakes (optional, if you like a little spice)
Cook pasta according to package directions. Rinse under cold water and set aside to cool completely. Portion out pasta, zucchini, carrot and chickpeas between four 2-cup storage containers. Sprinkle with green onions and sesame seeds. Stir or shake together all almond butter sauce ingredients, and divide amongst 2-ounce storage containers. When ready to eat, pour sauce over pasta and veggies and stir to combine. Can be reheated or enjoyed cold. Recipe can be kept refrigerated up to 4 days. Add pre-cooked chicken for an extra protein boost.
Want a delicious meal ready in 5 minutes? Try Mediterranean Scrambled Eggs with Spinach, Tomato, and Feta. Serve with fruit or whole grain toast for breakfast, or pair with a side salad for an easy supper meal when you’re short on time!
Mediterranean Scrambled Eggs with Spinach, Tomato, and Feta
2 teaspoons olive oil 1/3 cup tomato, diced and seeded (roughly 1/2 a medium tomato) 1 cup baby spinach 3 eggs 2 tablespoons feta cheese, cubed salt and pepper to taste
Heat oil in a frying pan on medium heat. Sauté the tomatoes and spinach until the spinach is wilted. Add the eggs and mix to scramble. After 30 seconds, add the feta cheese. Continue to cook until the egg is cooked to your preference. Season with salt and pepper.
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.