NutritionRx

Chunky Greek Salad

admin — Fri, 17 May 2013 14:34:11 +0000

Switch up your regular salad with this classic Greek salad that captures all the flavours and colours of the Mediterranean. Tip: to take some of the bite away from the onions, after you chop them, soak them in a little vinegar or lemon juice.

Download a printable PDF of the recipe here: Chunky Greek Salad

Ingredients:

Cucumber	1 each	1 each
Tomato	1 each	1 each
Red onion	½ each	½ each
Light feta cheese, crumbled	2 oz	56 g
Kalamata olives, pitted	½ cup	125 mL
Olive oil	2 Tbsp	30 mL
Red wine vinegar	4 Tbsp	60 mL
Dried oregano	1 tsp	5 mL
Salt and pepper	Pinch	Pinch

Directions:

Cut all vegetables into large diced chunks and place in medium sized bowl.
Season with salt and pepper.
Crumble feta into vegetable medley and add olives, vinegar, oil, oregano and stir.

*This salad will taste better the longer it sits and marinates in the vinegar.

Makes 4 servings (179 g /serving). 1 serving = 1.25 cups

Adapted From: NutritionRx in partnership with Chef Lindsay Sferrazza

Prepared By: Jennifer Broxterman, Registered Dietitian & Shannon Smith, BScH Foods & Nutrition student
NutritionRx ● Email: info@nutritonrx.ca ● Phone: (519) 520-9549 ● Website: www.nutritionrx.ca

Posting food photos online may lead to weight problems, expert warns

admin — Wed, 15 May 2013 20:35:01 +0000

According to Valerie Taylor, the mental-health chair of the Canadian Obesity Network, posting excessive food photos to social media may reflect the extent to which some individuals regard the role of food in their lives and may potentially lead to unhealthy weight disorders.

http://www.theglobeandmail.com/life/the-hot-button/posting-food-photos-online-may-lead-to-weight-problems-expert-warns/article11730932/#dashboard/follows/

Use common sense to avoid risky supplements, researchers say

admin — Sun, 12 May 2013 21:12:39 +0000

Consumers should not rely solely on government regulators to protect them from unsafe dietary supplements. Instead, they should also use their own common sense to avoid potentially dangerous products in the marketplace.

Researchers at Toronto’s St. Michael’s Hospital recently completed an analysis of unsafe products recalled by the U.S. Food and Drug Administration. They focused their attention on Class l drug recalls – the most serious type of recall, involving products that could pose a risk to human health.

Of the 465 Class 1 drug recalls from 2004 to 2012, 51% were dietary supplements. And the majority of these risky supplements were in the categories of weight loss, bodybuilding, and sexual aids.

http://www.theglobeandmail.com/life/health-and-fitness/health-navigator/use-common-sense-to-avoid-risky-supplements-researchers-say/article11509270/

Seven-minute workout just as good as a long run, scientists say

admin — Sun, 12 May 2013 20:09:27 +0000

These 12 simple exercises, performed in rapid succession, are as effective as an endurance workout if done in intervals.

http://www.thestar.com/life/health_wellness/2013/05/13/sevenminute_workout_just_as_good_as_a_long_run_scientists_say.html

The seven-minute workout

The 12 station regime should see each exercise conducted 15 to 20 times, in 30 seconds, with only five to 10 seconds “rest” between each one. The whole circuit (which can be repeated two to three times) should take about seven minutes and Jordan says to do it no more than three or four times a week.

Jumping Jacks
Wall sit
Push-up
Abdominal crunch
Step-up onto chair
Squat Lower
Triceps dip on chair
Plank
High knees/running in place
Lunge
Push-up and rotation
Side Plank

Chicken Crockpot Curry

admin — Sun, 12 May 2013 14:33:48 +0000

This is a great recipe to throw in the crockpot on the morning of a busy day. The extra effort in the morning will be worth it when dinnertime rolls around and your house becomes filled with a delicious aroma. Chicken thighs work best in this recipe because they’re flavourful and hold up well to long, slow cooking. Not browning the meat makes the sauce more delicious with juices from the chicken adding flavour.

Download a printable PDF of the recipe here: Chicken Crockpot Curry

Ingredients:

Chicken thighs	1 lb	453 g
Onion, halved and diced	1 large	1 large
Garlic cloves, minced	2 each	2 each
Ginger, grated	2 Tbsp	30 mL
Curry powder	2 Tbsp	30 mL
Garam masala (Indian spice blend)	1 tsp	5 mL
Cumin	1 tsp	5 mL
Frozen peas	1 cup	250 mL
Light coconut milk	1 can	1 can
Yellow pepper, sliced	1 each	1 each
Red pepper, sliced	1 each	1 each
Sweet potato, diced	1 each	1 each
Diced tomatoes	2 cups	500 mL
Red curry paste	1 Tbsp	15 mL
Cilantro, chopped	½ cup	125 mL

Directions:

Place chicken thighs into slow cooker.
Chop onion, peppers, sweet potato and garlic and add to slow cooker.
Add diced tomatoes and frozen peas. Stir contents.
In a small bowl combine the coconut milk, ginger, garam masala, curry powder, cumin, and curry paste.
Stir and coat contents of slow cooker.
Set to low for 6 hours or high for 3-4 hours.
Once cooked, taste and add pepper to taste. Serve over brown rice, garnish with chopped fresh cilantro.

Makes 4 servings (500 g /serving). 1 serving = ~2.5 cups

Adapted From: NutritionRx in partnership with Chef Lindsay Sferrazza