This is a quick, simple and delicious recipe that can be ready when you are! A vegetarian-friendly meal, this dish is packed with protein and fibre and is definitely a winner on those cold winter nights. As an added bonus, pumpkin is a low-calorie vegetable rich in vitamin A and antioxidants. This recipe can also be frozen and taken out in the morning of those busy days, allowing you to come home to a warm, comforting, and healthy home-cooked meal!

Download a printable PDF of the recipe here: Crockpot Lentil Pumpkin Chili

Ingredients:

Directions:

1. Combine all ingredients in the slow cooker. Cover and cook on high for 4 hours or on low for 8 hours.
2. Remove lid and serve.

Note: This recipe can easily be frozen and enjoyed again. You can also add/substitute vegetables and spices to your liking. Be sure to choose canned beans with no added salt.

Makes 8-10 servings (339 g /serving).  1 serving = 1.5 cups

Adapted From: Healthy Delicious

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

CrossFit London athlete and NutritionRx owner Jennifer Broxterman is off to a fantastic start at the 2013 Canada East Regionals!  After finishing 56th in the Open, she now sits in 16th place overall at the end of Day 1 after the first three Regional events.

Check out our photo album on Facebook, including some CrossFit celebrity pics with Camille Leblanc-Bazinet, Dave Lipson, and Dave Castro:

WOD1: Jackie, 1 round (10 minute time cap)
-1000m row
-50 thrusters (45 lb)
-30 pullups

Jen came out of the gates on fire, crushing her heat with a winning time of 7:21 minutes, and setting a new personal best on Jackie shaving off an additional 25 seconds!  Her time stood up well against the remaining three heats of strong individual women, and overall, landed her 7th place of 39 competitors.  Her unexpected jump from 56th to the top 10 even landed her a media interview with the CrossFit Games staff:
http://games.crossfit.com/article/canada-east-regional-report-anything-can-happen

WOD2: establish a 3RM overhead squat in 7 minutes
-women must start at 85 lb, 125 lb, 155 lb, or 175 lb and increase by 5 lb increments
-men must start at 135 lb, 185 lb, 225 lb, 255 lb and increase by 10 lb increments

This workout made Jen the most nervous coming into the competition.  Before the Regional events were announced, Jen’s best overhead squat ranged somewhere around 125-135 lb, depending on whether her shoulders were having a good or bad day injury-wise.  She had a tough decision to make – should she play it safe and start at 85 lb, or jump right into 125 lb and increase from there, hoping to land a higher score on the workout, but risk DNF’ing and therefore being eliminated from the competition.  After a solid week of practice leading up to Regionals, Jen decided to kick off her OHS at 125 lb, and successfully went on to lift 125 lb, 130 lb, and 135 lb, tying her personal best from the week of practice at home!  Overall, Jen finished 26th place on this workout in a 2-way tie.

WOD3: 30 burpee muscle ups for time (7 minute time cap)
-WOD3 followed a short 2 minute rest after WOD2

Event 3 proved to be a tight match-up, with Jen finishing 17th overall in a 7-way tie.  She completed 15 muscle ups within the time limit, with only 3 missed muscle ups due to arm fatigue on the lock out after the heavy overhead squats.  All in all, a good performance for Jen!

If anyone is planning on coming down tomorrow, Saturday May 25, 2013 to cheer on Jen, remember to wear your CrossFit London gear, and arrive by  8:30am for heat 1 of the women.  The address again is: International Centre, 6900 Airport Road, Mississauga Ontario.  Park and enter at Gate 5.

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:

Directions:

1. Cut all vegetables into large diced chunks and place in medium sized bowl.
2.  Season with salt and pepper.
3. 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

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

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/