Ankle Sprains

Ankle sprains are pesky injuries which you tend to ignore and hope they recover on their own - annoyingly, they don’t. The most common cause of an ankle sprain is a previous ankle sprain. Anatomically, your ATFL (ligament under and around your outside ankle bone) helps to keep the ankle stable through a variety of angles. Microscopic stretch fibres help tell your body where you are in space, this is what we call proprioception. When they have been injured, they don’t give your brain and body quick enough information about your ankle position and decrease your stability, increasing your risk for re-injury. The good news is you can rehab the sprained ligaments and surrounding tissues, improving your balance and stability and significantly preventing your risk for re-injury. If you have a new or old ankle injury which needs some attention, book in with Juliet, physiotherapist, she's seeing staff every Thursday afternoon in the Therapy Room.

Dizzyness

Lightheaded, unbalanced, on a boat, room spinning, foggy - these are all different ways people can describe their dizziness. There are several reasons you may feel dizzy, here are a few.

The vestibular system is in our inner ear and tells our brain changes in position and acceleration and deceleration. Sometimes the small crystals in the inner ear tell the brain the wrong message and can give you vertigo (room spinning sensation) - this is BPPV. It has a quick and very effective treatment which can be done by your family doctor or trained physiotherapist. Other types of dizziness can be caused by your neck (similar to cervicogenic headaches we’ve already talked about), visual issues and migraines.

Stress and fatigue are factors which can also lead to you feeling dizzy. If you’re not sure of the reasons of your dizziness, book in with Juliet, Physiotherapist, she has specific vestibular training and can help investigate your dizziness. She’s seeing staff every Thursday afternoon in the Therapy Room.

Concussion Recovery

The most common symptoms from concussions are headaches, neck pain, visual issues, fogginess and sleep disturbances.

Generally, these symptoms resolve in 2-3 weeks, however, for some, they can be debilitating and linger much longer than expected. It is important to get the right information and advice after a concussion, pacing activities has got to be at the forefront of your recovery.

Taking active rests and returning to some daily life activities is essential.

Along with your family Doctor, your physiotherapist should be able to guide you through the first few weeks of recovery, helping you return to your ‘normal’ life.

Generally, physiotherapy treatments will involve visual exercises, strengthening of the neck and reconditioning through target heart rate cardio programs. It’s never too late to tackle lingering symptoms, if you’re having any post-concussive issues, book in with Juliet, Physio in the Therapy Room every Thursday afternoon.

Recipe of the Week - Ravioli with Ricotta and Spinach

Recipe

In Italy, these little cheese and spinach-filled ravioli are often served on Christmas Eve.

Yield: 4 servings

Prep time: 30 Mins, Plus Standing

Cooking time:  10–15 Mins

Ingredients

  • 1½ cups all purpose flour
  • Pinch of salt
  • 3 large eggs
  • 1 tbsp olive oil
  • Beaten egg, for brushing

For the filling:

  • 12 oz (350g) baby spinach leaves, washed, but not dried
  • 1 cup ricotta
  • 1/3 cup freshly grated Parmesan
  • 1 large egg, beaten, plus more for serving
  • ¼ tsp freshly grated nutmeg
  • Salt and freshly ground black pepper
  • Olive oil or melted butter, to serve

Directions

 

 

1. Sift the flour and salt on to a work surface and make a well in the center. Beat 2 of the eggs and the oil together and pour into the well. Using your fingertips, draw the flour into the center, gradually incorporating all the liquid to form a rough, sticky dough. Knead the dough for about 10 minutes, adding more flour as needed, until the dough is smooth and elastic. Wrap in oiled plastic wrap and let stand for 30 minutes.

2. To make the filling, place the spinach in a heavy pan. Cover and cook over medium heat for 2 minutes, shaking occasionally, or until wilted. Drain, pressing out as much water as possible, then chop finely and transfer to a bowl. Add the ricotta, Parmesan, egg, and nutmeg and mix, seasoning with salt and pepper.

3. Cut the pasta in half. Keeping the other portion covered, roll out one portion on a very lightly floured work surface into a rectangle about 1/16 in (1.5mm) thick.

4. Using a teaspoon for each, drop mounds of the filling on the pasta, spacing them 1½ in (4cm) apart. Beat the remaining egg and brush it between the mounds. Roll out the second portion of dough to the same size as the first, and place it over the first rectangle. Use your fingertips to press the pasta between the mounds to seal.

5. Cut squares around the mounds with a pasta wheel or sharp knife. Place on a baking sheet lined with a floured kitchen towel and let stand for 1 hour to dry.

6. Bring a large pot of lightly salted water to a boil. In batches, add the ravioli and cook until floating. Transfer to a large warmed bowl and toss with melted butter. Grind pepper over the ravioli and serve hot.

 


© 2008 Dorling Kindersley

 

Nutritional Information

Nutrients per serving (% daily value)

Nutritional information is based on 1/8 teaspoon added salt per serving and does not include melted butter for serving.

Calories453kcal (23%)

Calcium347mg (35%)

Vitamin C25mg (41%)

Vitamin A591mcg RAE (20%)

Potassium697mg

Magnesium97mg

Protein25g

Sugar1g

Fiber3g

Total Carbohydrate42g

Cholesterol303mg (101%)

Sodium666mg (28%)

Saturated Fat9g (45%)

Fat21g (32%)

Iron6mg (33%)

 

Source

Exercise of the Week - Dumbbell Low Swing

Instructions

Preparation

Straddle dumbbell positioned on its side with feet far apart and toes pointing slightly outward. Squat down and grasp top of dumbbell with hand on each side. Lift dumbbell from floor slightly with arms and low back straight.

Execution

With back straight, bend down slightly at hip. When forearm makes contact with inner thigh, immediately extend hips while keeping back straight. Allow dumbbell to rise upward (about upper chest to head height) while extending hips and knees fully.

Return

Allow dumbbell to fall forward and downward, keeping arms and back straight. Bend knees when dumbbell falls below waist, allowing dumbbell to swing between legs. Repeat.

Comments

Use hips to drive dumbbell up on swing. Keep back straight throughout movement. Arms are kept straight by centrifugal force when dumbbell is in motion. Although force should come nearly all from lower body, upper body articulations are also listed. This movement has traditionally been performed with kettlebell (overhand grip) so it may be used instead. Also see Kettlebell Two Arm Swing.

Classification

 

 Utility:Power

 Mechanics:Compound

 Force:Pull

 

Force (Articulation)

Dynamic

Static

Source

Recipe of the Week - Quinoa Tabbouleh

 

Ingredients

  • 1 3/4 cups water 
  • 1 cup uncooked quinoa
  • 1/2 cup coarsely chopped seeded tomato 
  • 1/2 cup chopped fresh mint or parsley
  • 1/4 cup raisins
  • 1/4 cup chopped cucumber
  • 1/4 cup fresh lemon juice
  • 2 tablespoons chopped green onions 
  • 1 tablespoon extra-virgin olive oil
  • 2 teaspoons minced fresh onion 
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper 

Preparation

Combine water and quinoa in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from heat; fluff with a fork. Stir in tomato and remaining ingredients. Cover; let stand 1 hour. Serve chilled or at room temperature.

 

Source

Exercise of the Week - Barbell Inverse Leg Curl

Instructions

Preparation

Adjust padded supports and kneel upright in apparatus. Position knees against large roller pad or near-upper side of padded hump, ankles between padded supports, and feet on platform. Place barbell on back of shoulders and grasp bar to sides.

Execution

Lower body until horizontal by straightening knees. Raise body by flexing knees only allowing hips to bend slightly. Repeat.

Comments

This is an advanced exercise performed on Glute Ham Raise Apparatus. This movement is also known as Barbell Hamstring Raise. Exercise can be performed without added weight until more resistance is needed. Dorsal flexion of ankle reduces active insufficiency of Gastrocnemius allowing it to assist in knee flexion. Also see Inverse Leg Curl comments.

Classification

 

 Utility:Basic

 Mechanics:Isolated

 Force:Pull

 

Muscles

Target

Synergists

Stabilizers

Antagonist Stabilizers

Source

Recipe of the Week - Delicate Squash & Tofu Curry

This easy tofu curry, made with pretty delicata squash and hearty greens, cooks up in one skillet. To speed up the prep, use bagged chopped kale. Delicata squash’s thin skin is tender when it’s cooked, so there’s no need to peel—another time saver. Serve with quinoa or brown rice.

 

INGREDIENTS

  • 2 tablespoons curry powder, preferably Madras
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 14-ounce package extra-firm or firm water-packed tofu
  • 4 teaspoons canola oil, divided
  • 1 large delicata squash (about 1 pound), halved, seeded and cut into 1-inch cubes
  • 1 medium onion, halved and sliced
  • 2 teaspoons grated fresh ginger
  • 1 14-ounce can “lite” coconut milk
  • 1 teaspoon light brown sugar
  • 8 cups coarsely chopped kale or chard, tough stems removed
  • 1 tablespoon lime juice, plus more to taste

PREPARATION

  1. Combine curry powder, salt and pepper in a small bowl. Blot tofu dry with a paper towel and cut into 1-inch cubes; toss the tofu in a medium bowl with 1 teaspoon of the spice mixture.
  2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the tofu and cook, stirring every 2 minutes, until browned, 6 to 8 minutes total. Transfer to a plate.
  3. Heat the remaining 2 teaspoons oil over medium-high heat. Add squash, onion, ginger and the remaining spice mixture; cook, stirring, until the vegetables are lightly browned, 4 to 5 minutes. Add coconut milk and brown sugar; bring to a boil. Add half the kale (or chard) and cook, stirring, until slightly wilted, about 1 minute. Stir in the rest of the greens and cook, stirring, for 1 minute. Return the tofu to the pan, cover and cook, stirring once or twice, until the squash and greens are tender, 3 to 5 minutes more. Remove from the heat and stir in lime juice.

NUTRITION

Per serving: 316 calories; 18 g fat (6 g sat, 7 g mono); 0 mg cholesterol; 29 g carbohydrates; 1 g added sugars; 16 g protein; 8 g fiber; 363 mg sodium; 824 mg potassium.

Nutrition Bonus: Vitamin A (599% daily value), Vitamin C (127% dv), Calcium (34% dv), Magnesium (30% dv), Iron (26% dv), Potassium (24% dv), Folate (16% dv).

Carbohydrate Servings: 1 1/2

Exchanges: 1 starch, 2 vegetable, 1 medium-fat meat, 2 fat

 

Source

Exercise of the Week - Barbell Box Squat

Instructions

Preparation

From rack with barbell at upper chest height, position bar on back of shoulders. Grasp barbell to sides. Dismount bar from rack and back up until contact is made with box immediately behind. Stand with wide stance with feet flared out slightly.

Execution

Sit back onto box by bending hips back while bending knees, keeping shins nearly perpendicular or knees slightly behind ankles. Lower rear end back onto box in controlled manner. Rock torso back slightly. Once torso rocks forward, immediately stand back up rapidly by driving hips upward, keeping knees above ankles and chest high until legs are straight. Return and repeat.

Comments

Try to keep knees from traveling forward while reaching rear end back onto squat box. Ideally, knees could be behind ankles. In this position, greater stretch reflex can be created through hips (viahamstrings) once torso rocks forward just before squat. However, other hip extensors can engage in stretch-shortening cycle(although to lesser extend in this position) in lieu of hamstrings' optimized involvement.

 

Box Squat is said to build explosive strength by breaking eccentric/concentric chain as experienced in Barbell Squat. However, stretch-shortening cycle still occurs through altered exercise mechanics as explained above.

 

Adjustable safety bars on power rack should be positioned slightly below lowest position of barbell in case of fail. Box's height could allow pivot point of hips to travel slightly lower than pivot point of knee, however, programmed partials can be performed on higher box. Rubber mats can be stacked on top of box to adjust to intended height. Box can be orientated diagonally so corners can be straddled, so box is more directly under hips in standing position.

 

Do not fall on to or bounce off of box. Keep head facing forward, back straight and feet flat on floor. Keep knees apart so thighs point same direction as feet throughout movement. Involvement of Quadriceps and Soleus are limited since shin is kept nearly vertical.

 

During 1960s, Box squats (then called Rocking Box Squats) were first popularized by Olympic hammer thrower and power lifter George Frenn (Boyle 2010). Box Squats were later popularized byLouie Simmons. Dozens of variations are used by powerlifters and athletes using Louie Simons' Westside Barbell Program.

Classification

 

 Utility:Basic or Auxiliary

 Mechanics:Compound

 Force:Push

 

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

Antagonist Stabilizers

Source

Recipe of the Week - Quick Lamb Kebabs

Ingredients

  • 2 garlic cloves , peeled
  • sea salt
  • freshly ground black pepper
  • 1 teaspoon dried oregano
  • olive oil
  • 4 lamb steaks , (roughly 750g in total) cut into 3cm chunks
  • 2 red peppers , deseeded and cut into chunks
  • 8 fresh bay leaves
  • 2 lemons , cut into wedges
  • To serve:
  • a few sprigs of fresh parsley , leaves picked and chopped
  • 1 tablespoon Greek yoghurt
  • 1 cucumber , sliced

Method

You can try all sorts of different meat, vegetable and marinade combinations when it comes to making kebabs. Just remember to keep everything roughly the same size for even cooking, and don’t push the ingredients too close together on the skewer because this will stop the heat from circulating properly. 

Fire up the oven an hour or so before you’re ready to cook (it’s best to use metal skewers, but if using wooden skewers, it’s a good idea to get them soaking in a tray of water so they don’t burn in the oven). When the temperature has reached 200°C (check with your thermometer) and the smoke and flames have died down, you can start cooking. Always keep an eye on the fire and top up the heat source, if needed.

Peel and bash the garlic with a generous pinch of salt in a pestle and mortar, then add the dried oregano and enough oil to loosen the mixture, then season with salt and pepper. Place the lamb in a large bowl, add the marinade, then toss to coat.

Halve, deseed and cut the peppers into chunks and cut the lemons into wedges, then thread onto 8 skewers, alternating between lamb, pepper, bay leaves and lemon wedges. Lay the skewers on a baking tray and roast in the hot oven for about 10 to 15 minutes, turning occasionally, or until charred, sticky and cooked through. Keep an eye on them – rotate the tray so that all the kebabs get a turn of being close to the fire and pull them back a little if the bread starts to burn. 

Serve the kebabs scattered with chopped parsley leaves, a dollop of Greek yoghurt and some sliced cucumber.


Read more at Jamie Oliver

Exercise of the Week - Barbell Reverse Curl

Instructions

Preparation

Grasp bar with shoulder width overhand grip.

Execution

With elbows to side, raise bar until forearms are vertical. Lower until arms are fully extended. Repeat.

Comments

When elbows are fully flexed, they can travel forward slightly, allowing forearms to be no more than vertical. This additional movement allows for relative release of tension in muscles between repetitions.

Classification

 

 Utility:Auxiliary

 Mechanics:Isolated

 Force:Pull

 

Muscles

Target

Synergists

Stabilizers

Source

Recipe of the Week - Grilled Duck with Strawberry Fig Sauce

Makes: 4 servings

Active Time: 50 minutes

Total Time: 50 minutes

INGREDIENTS

  • 1 tablespoon extra-virgin olive oil
  • 1 medium shallot, sliced
  • 1/3 cup port, (see Note)
  • 2 tablespoons chopped dried figs
  • 2 1/2 cups halved fresh strawberries , (about 12 ounces), divided
  • 1 cup plus 2 tablespoons reduced-sodium chicken broth, divided
  • 1 tablespoon plus 1 teaspoon balsamic vinegar, divided
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon freshly ground pepper, divided
  • 1 teaspoon cornstarch
  • 1 1/2-2 pounds boneless duck breasts , (see Shopping Tip), trimmed, skin removed
  • 1 tablespoon chopped fresh basil

PREPARATION

  1. Heat oil in a large saucepan over medium heat. Add shallot and cook, stirring, until beginning to soften, about 1 minute. Add port and figs and cook, stirring, 1 minute. Add 1 1/2 cups strawberries, 1 cup broth, 1 tablespoon vinegar, 1/4 teaspoon salt and 1/4 teaspoon pepper; bring to a boil. Reduce heat to a simmer and cook, stirring occasionally, until the strawberries are very soft and broken down and the sauce has reduced slightly, about 15 minutes.
  2. Strain the sauce through a fine-mesh strainer into a 2-cup glass measuring cup or bowl (discard the solids). You should have about 1 cup liquid. (If you have more than that, return the sauce to the pan and continue reducing until you have about 1 cup.) Combine the remaining 2 tablespoons broth and cornstarch in a small bowl. Return the strained sauce to the pan along with the cornstarch mixture; cook over medium heat, stirring, until the sauce is thick enough to coat the back of a spoon and has reduced by half, 5 to 7 minutes. Combine 1 tablespoon of the sauce with the remaining 1 teaspoon vinegar in a small bowl to use as a basting sauce. Cover the remaining sauce to keep warm.
  3. Meanwhile, preheat grill to medium.
  4. Season duck breasts with the remaining 1/4 teaspoon salt and pepper. Oil the grill rack (see Tip). Grill the duck, basting twice, until an instant-read thermometer inserted into the thickest part registers 150°F for medium, 4 to 8 minutes per side, depending on the thickness. Transfer to a clean cutting board and let rest for 5 minutes.
  5. While the duck is resting, chop the remaining 1 cup strawberries. Slice the duck and serve with the sauce, garnished with the chopped strawberries and basil.

TIPS & NOTES

  • Make Ahead Tip: Cover and refrigerate the sauce (Steps 1-2) for up to 2 days.
  • Shopping tip: Boneless duck breasts range widely in weight, from about 1/2 to 1 pound, depending on the breed of duck. For this recipe, we recommend using smaller (about 1/2-pound) breasts—we prefer their milder flavor. Look for them near other poultry in the fresh or frozen specialty-meat section of large supermarkets or online at mapleleaffarms.com or dartagnan.com.

NUTRITION

Per serving: 298 calories; 16 g fat (5 g sat, 7 g mono); 95 mg cholesterol; 7 g carbohydrates; 26 g protein; 1 g fiber; 519 mg sodium; 395 mg potassium.

Nutrition Bonus: Vitamin C (40% daily value), Iron & Zinc (20% dv).

Carbohydrate Servings: 1/2

Exchanges: 1/2 fruit, 3 1/2 lean meat, 1 fat

 

Source

Exercise of the Week - Barbell Reverse Calf Raise

Instructions

Preparation

Place barbell on power rack upper chest height and calf block under barbell. Position back of shoulders under barbell with both hands to sides. Position heels on forward edge of calf block. Lean barbell against rack and raise from supports by extending knees and hips. Support barbell against verticals with both hands to sides.

Execution

Pull forefoot of both feet up toward body as far as possible. Return by extending feet until toes are pointed downward. Repeat.

Comments

Throughout exercise, keep knees and hips straight and support barbell against verticals with both hands to sides. The exercise can be made more difficult by positioning heels closer to edge of platform. Notice barbell makes contact with only non-painted surface (plastic or metal surface). See Dorsal Flexor Calf Exercise Analyses.

Classification

 

 Utility:Basic or Auxiliary

 Mechanics:Isolated

 Force:Pull

 

Muscles

Target

Synergists

  • None

Stabilizers

  • No significant stabilizers

Source

Exercise of the Week - Barbell Box Squat

Instructions

Preparation

From rack with barbell at upper chest height, position bar on back of shoulders. Grasp barbell to sides. Dismount bar from rack and back up until contact is made with box immediately behind. Stand with wide stance with feet flared out slightly.

Execution

Sit back onto box by bending hips back while bending knees, keeping shins nearly perpendicular or knees slightly behind ankles. Lower rear end back onto box in controlled manner. Rock torso back slightly. Once torso rocks forward, immediately stand back up rapidly by driving hips upward, keeping knees above ankles and chest high until legs are straight. Return and repeat.

Comments

Try to keep knees from traveling forward while reaching rear end back onto squat box. Ideally, knees could be behind ankles. In this position, greater stretch reflex can be created through hips (viahamstrings) once torso rocks forward just before squat. However, other hip extensors can engage in stretch-shortening cycle(although to lesser extend in this position) in lieu of hamstrings' optimized involvement.

 

Box Squat is said to build explosive strength by breaking eccentric/concentric chain as experienced in Barbell Squat. However, stretch-shortening cycle still occurs through altered exercise mechanics as explained above.

 

Adjustable safety bars on power rack should be portioned slightly below lowest position of barbell in case of fail. Box's height could allow pivot point of hips to travel slightly lower than pivot point of knee, however, programmed partials can be performed on higher box. Rubber mats can be stacked on top of box to adjust to intended height. Box can be orientated diagonally so corners can be straddled, so box is more directly under hips in standing position.

 

Do not fall on to or bounce off of box. Keep head facing forward, back straight and feet flat on floor. Keep knees apart so thighs point same direction as feet throughout movement. Involvement of Quadriceps and Soleus are limited since shin is kept nearly vertical.

 

During 1960s, Box squats (then called Rocking Box Squats) were first popularized by Olympic hammer thrower and power lifter George Frenn (Boyle 2010). Box Squats were later popularized byLouie Simmons. Dozens of variations are used by powerlifters and athletes using Louie Simons' Westside Barbell Program.

Classification

 

 Utility:Basic or Auxiliary

 Mechanics:Compound

 Force:Push

 

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

Antagonist Stabilizers

Source

Recipe of the Week - Turkey and Quinoa Meatloaf

Ingredients

  • 1/4 cup quinoa
  • 1/2 cup water
  • 1 teaspoon olive oil
  • 1 small onion, chopped
  • 1 large clove garlic, chopped
  • 1 (20 ounce) package ground turkey
  • 1 tablespoon tomato paste
  • 1 tablespoon hot pepper sauce
  • 2 tablespoons Worcestershire sauce
  • 1 egg
  • 1 1/2 teaspoons salt
  • 1 teaspoon ground black pepper
  • 2 tablespoons brown sugar
  • 2 teaspoons Worcestershire sauce
  • 1 teaspoon water
  • Add all ingredients to list

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Directions

 

  • Prep 30 m

  • Cook 50 m

  • Ready In 1 h 20 m

Instructions:

  1. Bring the quinoa and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, and the water has been absorbed, about 15 to 20 minutes. Set aside to cool.
  2. Preheat an oven to 350 degrees F (175 degrees C).
  3. Heat the olive oil in a skillet over medium heat. Stir in the onion; cook and stir until the onion has softened and turned translucent, about 5 minutes. Add the garlic and cook for another minute; remove from heat to cool.
  4. Stir the turkey, cooked quinoa, onions, tomato paste, hot sauce, 2 tablespoons Worcestershire, egg, salt, and pepper in a large bowl until well combined. The mixture will be very moist. Shape into a loaf on a foil lined baking sheet. Combine the brown sugar, 2 teaspoons Worcestershire, and 1 teaspoon water in a small bowl. Rub the paste over the top of the meatloaf.
  5. Bake in the preheated oven until no longer pink in the center, about 50 minutes. An instant-read thermometer inserted into the center should read at least 160 degrees F (70 degrees C). Let the meatloaf cool for 10 minutes before slicing and serving.

Source

Exercise of the Week - Weighted Single Leg Calf Raise

23Sept15 - EoW WTSingleLegCalfRaise.gif

Instructions

Preparation

Hang weight from dip belt around waist. Position toes and ball of foot on calf block end of platform with heel and arch extending off. Place hand or hands on support for balance. Lift other leg to rear by bending knee.

Execution

Raise heel by extending ankle as high as possible. Lower heel by bending ankle until calf is stretched. Repeat. Continue with opposite leg.

Comments

Keep knee straight throughout exercise or bend knee slightly only during stretch. Quadriceps serve as synergists muscle if knee is bent slightly during stretch. Use lighter load if you need to assist with hands used for support. See Calf Exercise Analyses.

Classification

 

 Utility:Basic or Auxiliary

 Mechanics:Isolated

 Force:Push

 

Muscles

Target

Synergists

Stabilizers

Source

Chicken Breast with Shaved Brussels Sprouts

Ingredients

  • 2 (8-ounce) boneless, skinless chicken breast halves
  • 3/4 teaspoon kosher salt, divided
  • 2 broccoli stems
  • 2 tablespoons olive oil
  • 2 tablespoons fresh lemon juice
  • 1/4 teaspoon freshly ground black pepper
  • 3 cups thinly sliced Brussels sprouts (from 12 medium)
  • 2 celery stalks, thinly sliced
  • 1/4 cup toasted hazelnuts
  • 1/4 cup fresh flat-leaf parsley, coarsely chopped
  • Parmesan cheese, coarsely grated

Preparation

1. Place chicken and 1/2 teaspoon salt in a small saucepan and cover with water; bring to a boil. Immediately remove from heat, cover, and let stand 15 minutes. Drain chicken and run under cold water. Cool completely; set aside. Using 2 forks, shred into bite-size pieces; reserve.

2. Meanwhile, use a vegetable peeler to remove outer layer of broccoli stems; discard. Continue peeling stems into long strips. In a large bowl, whisk together oil, lemon juice, and 1/4 teaspoon each salt and pepper. Add broccoli strips, Brussels sprouts, celery, hazelnuts, parsley, and reserved chicken to bowl with dressing; toss. Divide among 4 shallow bowls. Top with cheese.

 

Source

Exercise of the Week - Dumbbell Lying Row

Instructions

Preparation

Lie chest down on elevated bench. Grasp dumbbells below.

Execution

Pull dumbbells to sides until upper arm is just beyond horizontal or height of back. Return until arms are extended and shoulders are stretched downward. Repeat.

Comments

Bench should be high enough to allow shoulders to stretch forward without dumbbells hitting floor.

Classification

 

 Utility:Basic

 Mechanics:Compound

 Force:Pull

 

Muscles

Target

  • Back, General

Synergists

Dynamic Stabilizers

 

Source

Recipe of the Week - One Pot Greek & Lemon Rice

11Sept15 - RoW - One-Pot-Greek-Chicken-Lemon-Rice-Overhead_680px1.jpg

ONE POT GREEK CHICKEN & LEMON RICE

PREP TIME 10 mins COOK TIME 50 mins TOTAL TIME 1 hour

This is not an authentic Greek dish (as far as I know!) but it is made using classic Greek ingredients. The beauty of this is that it is all made in one pot / pan. Cooking the rice with the chicken on top adds extra flavour to the rice because the chicken juices get soaked up by the rice.

Author: Nagi | RecipeTin Eats

Recipe type: One Pot, Chicken

Cuisine: Greek

Serves: 5

INGREDIENTS

Chicken and Marinade

  • 5 chicken thighs, skin on, bone in (Note 1)
  • 1 - 2 lemons, zest + 4 tbsp lemon juice
  • 1 tbsp dried oregano
  • 4 garlic cloves, minced
  • 1 tsp salt

Rice

  • 1½ tbsp olive oil, separated
  • 1 small onion, finely diced
  • 1 cup long grain rice (Note
  • 1½ cups chicken broth / stock
  • ¾ cup water
  • 1 tbsp dried oregano
  • 1 tsp salt
  • Black pepper

Garnish

  • Finely chopped parsley or oregano (optional)
  • Fresh lemon zest (highly recommended)

INSTRUCTIONS

  1. Combine the Chicken and Marinade ingredients in a ziplock bag and set aside for at least 20 minutes but preferably overnight.

To Cook

  1. Preheat oven to 180C/350F.
  2. Remove chicken from marinade, but reserve the Marinade.
  3. Heat ½ tbsp olive oil in a deep, heavy based skillet (Note 2) over medium high heat.
  4. Place the chicken in the skillet, skin side down, and cook until golden brown, then turn and cook the other side until golden brown. Remove the chicken and set aside.
  5. Pour off fat and wipe the pan with a scrunched up ball of paper towel (to remove black bits), then return to the stove.
  6. Heat 1 tbsp olive oil in the skillet over medium high heat. Add the onion and sauté for a few minutes until translucent. Then add the remaining Rice ingredients and reserved Marinade.
  7. Let the liquid come to a simmer and let it simmer for 30 seconds. Place the chicken on top then place a lid on the skillet (Note 3). Bake in the oven for 35 minutes. Then remove the lid and bake for a further 10 minutes, or until all the liquid is absorbed and the rice is tender (so 45 minutes in total).
  8. Remove from the oven and allow to rest for 5 to 10 minutes before serving, garnished with parsley or oregano and fresh lemon zest, if desired.

NOTES

1. I use bone in, skin on chicken thighs because there's more flavour. But you can use skinless, boneless chicken thigh fillets if you prefer. If you do that, place the chicken in the pan 20 minutes into the baking time because the chicken won't need as long.

2. The fry pan I used was 26cm / 10" in diameter and 6cm/2.4" deep. It's the perfect size for this.

3. I don't have a lid for the fry pan I used but I have a lid for a larger pot which I just placed on top. Otherwise, foil works just fine, or even a baking tray.

4. I garnished this with slices of lemon which I seared in the pan after cooking the chicken.

5. How to make this entirely on stove top (readers' request). Though the result isn't quite the same as baking because you sacrifice either the chicken juices mixing in with the rice OR the crispy skin, it can be made entirely on the stove. There are two options: 

a) Cook the chicken completely on the stove, set aside and cook the rice on the stove (reduce the liquid by ½ cup). To cook the rice, just follow the recipe directions up to the point just before putting it in the oven. Instead of doing that, put the lid on and cook on medium low until the liquid is absorbed (about 12 - 15 minutes). When the rice is almost ready, pop the chicken back in on top of the rice and put the lid on to warm up, and finish cooking the rice. This will yield a chicken with crispier skin than the second method. 

b) The 2nd method is to sear the chicken but not cook it through, then pop it on to of the rice to finish cooking while the rice cooks. This method is easier and you will get the benefit of the chicken juices mixing in with the rice while it cooks but you will lose the crispiness of the skin.

What I would suggest is using skinless, boneless thigh fillets instead, that way you don’t have to worry about the skin crispiness but you get all the flavour!

6. This recipe will work with long grain, medium and short grain rice but I recommend long grain because it is the least sticky of the three types. It will also work with jasmine, normal brown rice, wild rice and normal basmati rice. But NOT brown basmati rice (takes much longer to cook). Risotto and paella rice are also not recommended.

 

Nutrition per serving (5 servings) assumes this is made using trimmed bone in, skin on chicken thigh fillets. It does not take into account the fat that is poured out of the pan after searing the chicken, which means the calories per serving are higher than they actually are.

 

Source

Exercise of the Week - Pike Press

Instructions

Preparation

Kneel on two benches positioned side by side slightly apart at end nearest head. Place hands on ends of benches. With forefeet on opposite ends of bench, raise rear end high up with arms, back, and knees straight. Adjust feet so they are somewhat close to hands while keeping back and legs straight.

Execution

Lower head between ends of benches by bending arms. Push body back up to original position by extending arms. Repeat.

Comments

Pike Press (for front delts) differs from Pike Push-up (for upper chest) in that, feet are at closer distance to hands so body is more inverted in lowest position. Keep knees and back straight. A slight curve (spinal flexion) is acceptable if hamstrings are tight.

Easier

Resistance can be reduced by performing exercise on bench or apparatus with hands positioned higher than feet. Keep in mind, this specialized movement may not be necessary since front delts can be utilized somewhat during pushup and dip movements, particularly with elbows positioned inward:

Harder

For greater challenge, elevate feet.

Classification

 

 Utility:Basic

 Mechanics:Compound

 Force:Push

 

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

Source