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8 boneless, skinless chicken breasts, cut into chunks
8 fresh mushrooms
to taste black pepper
8 whole white onions, parboiled
2 oranges, quartered
8 canned pineapple chunks, nonsweetened
8 cherry tomoatoes
1 can (6 oz) frozen, concentrated apple juice, thawed
1 C dry white wine
2 Tbsp soy sauce, low sodium
dash ginger, ground
2 Tbsp vinegar
1/4C vegetable oil

Directions:
1. Sprinkle chicken breasts with pepper
2. Thread 8 skewers as follows:
chicken, mushroom, chicken, onion, chicken, orange quarter, chicken, pineapple
chunk, cherry tomoato
3. Place kabobs in a shallow pan
4. Combine remaining ingredients and spoon over kabobs. Marinate in refrigerator for at least 1 hour, then drain
5. Broil kabobs 6 inches from heat for 15min for each side. Brush with marinade every 5 minutes. After done, discard leftover marinade and serve kabobs.

Yield: 8 servings, calories 359, Total Fat 11g, Saturated Fat 2g, Sodium 226mg, Protein 28g, CHO’s 34g

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Childhood obesity is a rising concern among our society today. A recent study of 7 year old children has found that sleeping less than nine hours a night was actually associated with being overweight or obese, after accounting for the amount of TV watching and exercise. Along with obesity short sleep duration was in relation with mood swings although it did not have an effect on IQ scores or attention/hyperactivity disorder. This study was conducted in New Zealand and thus perhaps we need to the same study to be replicated in Canada and/or the US to determine if the same results are present. We need to take whatever knowledge we have and use it to conquer the rising numbers of childhood obesity.

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Exercise during pregnancy is a BENEFICAL activity for the mother to be!! Some of the benefits include less weight gain, no stretch marks, easier to lose that baby fat after the fact, decreased labor time, better sleep patterns, less chance of depression. Remember that every mother is different and the intensity of allowed exercise will vary in every woman. The best bet would be to discuss with your doctor an exercise plan that will carry you throughout your nine months.

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1 ½ lb chicken breast, skinned, fat removed
½ C fresh lemon juice
2 Tbsp white wine vinegar
½ C fresh lemon peel, sliced
3 tsp fresh oregano, chopped (or 1 tsp dried oregano, crushed)
1 medium onion, sliced
¼ tsp salt
to taste black pepper
½ tsp paprika

Directions:
1. Place chicken in 13 by 9 by 2 inch glass baking dish
2. Mix lemon juice, vinegar, lemon peel, oregano, and onions. Pour over chicken, cover, and marinate in refrigerator several hours, turning occasionally, or overnight
3. Sprinkle with salt, pepper, and paprika
4. Cover and bake at 300° F for 30 minutes. Uncover and bake for added 30 minutes or until done.

Yields: 4 servings
Calories: 179, Total Fat: 4g, Saturated Fat: 1g, Cholesterol: 73mg, Sodium: 222mg, Total Fiber: 2g, Protein: 28g, Carbs: 8g

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Most of us have heard at one point in time that chocolate is good for us – unfortunately the Lancet Medical Journal is bursting that sweet, rich bubble. The journal shares the antioxidant Flavanol that makes chocolate good for you actually makes the treat taste very bitter. Because of this most chocolate makers tend to remove the antioxidant from their product. I know some of us out there write our square of chocolate off saying – a little is okay – it’s good for you. However we really have no way at all of knowing whether the piece we are scrumpsly enjoying has any health benefits at all – why? Because the labels don’t have to show the consumer at all if Flavanol is actually present. The darker the chocolate the higher the chance that flavonoids will be present – we just can’t be sure. Even if chocolate is loaded with flavonals we still need to be observant of the fat and calories that come along with it. “If you ask me what’s more important, a little physical activity like walking, or eating chocolate, go take your walk,” Said Dr. Shani. “I don’t think in the very near future we’re going to tell every patient go ahead and eat lots of chocolate. That would be too good to be true.”

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New ways of training are appearing every day. Gone are the days where one goes to the gym and uses ONLY barbells and weights in their workouts. Don’t get me wrong they are a crucial part to most training however it is always nice to have a change once in a while. More and more emphasis is being put on functional training as opposed to simply strength training. Functional training involves tools such as resistance bands and bosu balls incorporated into your workout. An example may be as follows. If you have worked your back and shoulders with weights do some functional training with your lower body. An example may be knee drives while holding a swiss ball with resistance bands around your ankles. You are working your core by holding yourself up from the swiss ball as well as by driving your knees forward – added to that resistance are the bands that are attached to your ankles. Another example of using resistance bands in your work out may be to do a chest press in a forward lunge position but with resistance bands. For more examples of how you can add variation into your workout with these tools speak to a weight room supervisor at your gym or a personal trainer. You would be surprised with the innovation that is out there today!

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6 lean center-cut pork chops, ½ inch thick
1 egg white
1 C evaporated skim milk
¾ C cornflake crumbs
¼ C fine dry bread crumbs
4 tsp paprika
2 tsp oregano
¾ tsp chili powder
½ tsp garlic powder
½ tsp black pepper
1/8 tsp cayenne pepper
1/8 tsp dry mustard
½ tsp salt

as needed nonstick cooking spray

*Note you can use this recipe with chicken, turkey or fish (bake 20 minutes)

Directions:
1. Preheat oven to 375 ° F
2. Trim fat from pork chops
3. Beat egg white with evaporated skim milk. Place chops in milk mixture and let stand for 5 minutes, turning once.
4. Meanwhile, mix cornflake crumbs, bread crumbs, spices and salt
5. Use nonstick cooking spray on 13 by 9 inch baking pan
6. Remove chops from milk mixture and coat thoroughly with crumb mixture.
7. Place chops in pan and bake at 375°G for 20 minutes. Turn chops and bake fro an added 15 minutes or until no pink remains

Yields: 6 servings
Calories: 216, Total Fat: 8g, Saturated Fat: 3g, Cholesterol: 62mg, Sodium: 346mg, Total Fiber: 1g, Protein: 25g, Carbs: 10g

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If you have an interest in anatomy, or you are taking it at school I really just want to draw your attention to a fantastic website. It is www.winkingskull.com . The site allows you to quiz yourself on the bones, musculature, ligaments, etc, etc of the body. You can turn labels on or off depending on your purpose. So if you are getting ready for that big anatomy exam or are simply interested please go check it out!!

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Are you working out your body to gain Size? Power? Strength? or Tone? Did you know that to train each of these areas there are different intensities, resistance levels, and rest periods for each? To illustrate: if your goal is to gain size you should be working at a moderate intensity with moderate reps with short rest periods between sets. However if your goal is to simply tone you should be working at higher intensities, with lower resistance, with LONG rest periods. Do you know WHY this sequence is required? (Rest periods do not mean you stop working it simply means that you give that body part a break and work something else.) In Toning the goal is not to get large; therefore, your body needs time to clear that lactic acid that builds up during the anaerobic weight lifting activity. If you fail to clear the lactic acid your body will release Growth Hormone (GH) which in turn leads to protein synthesis (among many other effects) leading to increased size. By having the long rest periods and the clearing of the lactate from your blood the body does not have a reason to release GH. If you want more understanding on what type of weight training regime is best for your goals you may want to contact a personal trainer who can help you plan your workouts with explanations as to why it is the way it is.

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1/2lb lean ground beef
1 C onion, chopped
1 C celery, chopped
1 C green pepper, cubed
3 ½ C tomatoes, diced
¼ tsp salt
½ tsp black pepper
¼ tsp paprika
1 C frozen peas
2 small carrots, diced
1 C uncooked rice
1 ½ C water

1. In skillet, brown ground beef and drain off fat
2. Add rest of ingredients. Mix well. Cover and cook over medium heat until boiling. Reduce to low heat and simmer for 35 minutes. Serve Hot.
Yield: 8 servings
Calories: 201, Total Fat: 5g, Saturated Fat: 2g, Cholesterol: 16mg, Sodium: 164mg, Total Fiber: 3g, Protein: 9g, Carbohydrates: 31g