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 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.
Make lunches a breeze my assembling these quick and easy Turkey Taco Lunch Bowls on a Sunday evening to enjoy throughout the week. Serve with a dollop of plain Greek yogurt in place of sour cream for extra protein and fewer calories.
Turkey Taco Lunch Bowls
3/4 cup uncooked brown rice Zest of 1 lime Juice from 1/2 a lime 3/4 lb lean ground turkey or chicken 2 tablespoons taco seasoning of choice (choose a low-sodium version if buying a seasoning packet) 1 pint cherry tomatoes, quartered 1 jalapeno, minced (optional) 1/4 cup red onion, minced 1/4 tsp salt One 15 oz. can black beans, drained & rinsed 1/4 cup shredded cheese cheddar or mozzarella
Instructions Cook brown rice according to package directions, adding the lime zest and 1/8 tsp salt to the cooking water. Cook turkey over medium heat, adding the taco seasoning and breaking up the turkey as you cook. Cook for approximately 10 minutes, or until cooked through. Combine cherry tomatoes, jalapeno (if using), red onion, black beans, and ¼ tsp. salt. Toss together to make the salsa.
To assemble the lunch bowls, add the following to each container (makes 4 bowls): -1/4 portion of cooked rice (roughly ½ cup) -1/2 cup cooked taco meat -1/4 portion of salsa (just over ½ cup)
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.
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