Indian Spiced Rice with Poached Eggs

By

Anna Lee Boschetto

-

December 17, 2019

Serves 4

Prep time: 15 minutes Cook Time 20 minutes

INGREDIENTS

2 tbsp (30 mL)salted butter
1 red onion, diced
1 clove garlic, minced
1 red bell pepper, seeded and diced
1 tbsp (15 mL)curry powder (mild or hot)
1 cup (250 mL)basmati rice
1 3/4 cups (440 mL)vegetable stock or water
1 tbsp (15 mL)white vinegar
4 eggs
1 cup (250 mL)baby spinach
1/4 cup (60 mL)chopped fresh mint
Salt and pepper

DIRECTIONS:

ONE: In a large saucepan, melt butter over medium heat. Add onion and cook until transparent (about 2 minutes), stirring frequently. Add garlic and cook for 1 minute, stirring frequently. Add red pepper and curry powder; stir to combine. Add rice and stir for 1 minute. Add stock, stir and bring to a boil. Once boiling, reduce heat to low. Cover and cook for 15 minutes.

TWO: Meanwhile, while rice is cooking, fill a medium saucepan with 3 to 4 inches (8 to 10 cm) of water. Add vinegar and bring to a boil. Reduce heat to simmer. Break each egg into a small ramekin or bowl. Gently slide eggs into simmering water one at a time. Cook until whites are set and yolks are soft, 3 to 4 minutes (3 minutes makes a runnier egg). Remove eggs with a slotted spoon.

THREE: Once rice is cooked, remove from heat, uncover and fluff with a fork. Stir in spinach and mint; season with salt and pepper. Divide rice onto four plates. Place an egg on top of each bed of spiced rice.

Recipes courtesy of Egg Farmers of Canada.

Three Ways to Keep Running This Winter

By

Training

-

December 17, 2019

With Jack Frost nipping at our toes, Canadian runners are contemplating one of two things – either hang the shoes up for the winter, or figure out how to maintain a training program over the winter months. The later is definitely a preference, however, there are innate concerns that runners may have regarding the snowy, icy and blustery conditions that we Canadians can experience.

By: Dr. Lowell Greib MSc ND CISSN

One of the largest concerns that The SportLab hears leading into this season, is that regarding proper footing on our winter roads. This leads to the question as to whether a runner can prepare themselves for Canadian winter roads and potentially reduce their risk of injury? There are definitely some easy tips that can improve runners stability and balance while simultaneously decreasing the risk of injuring an ankle or a knee.

ONE: Increase your volume of off road running. By training in the summer months on smooth, paved surfaces, we have conditioned our bodies to have the expectation of a perfect foot strike against the road each time we take a stride. As we enter the winter season, take some time to run on grass, do some cross country or trail running. The undulations of the terrain and varying angles of the ground, will help strengthen the muscles, that otherwise, may be used minimally in road running.

TWO: Work on your balance in movement. Call up one of your construction friends and have an eight foot length of 2×4 delivered to your house! Once you have this high tech piece of training equipment, you can work through three progressions. Lay the piece of timber on the ground with the 4” surface facing upward. Walk the ‘plank’, heel-to-toe, from one end to the other, turn around, and repeat. If you are able to complete the exercise with your eyes open, progress to doing the same thing with one eye open and ultimately work towards walking the plank with your eyes closed. In working through these progressions you will be creating input into your nervous system that will ultimately improve balance and decrease your risk of falling and becoming injured.

THREE: Practice stationary stability. Time to track down another piece of high tech training equipment – a pillow. For this exercise you will stand, on one foot, on the pillow (an uneven surface). Aim for successful completion of 30 seconds on each foot. In order to progress, do the same exercise with one eye open and the final progression is being able to complete the 30 seconds with both eyes closed. It may take a few weeks to become an ‘expert’ at this!

By implementing the tips above, a runner can be well prepared for changes outdoors that may present themselves over the course of the winter. Through good preparation, we will be able to enjoy the great outdoors, decrease our risk of injury and show Old Man Winter that no matter what he throws at us, we are hearty Canadians that will continue to do what we love. Or, go jump on a treadmill for the next 6 months.

iRun Radio

By

Why I Run

-

December 16, 2019

On this edition of iRun Radio:

We’ll share more of the story of the Tannenbaum 10k from a couple of weeks ago, which we talked about last week. It happened on a very messy day in Toronto. Plus, how a mother got her son into running and he ended up doing ultramarathons. And we’ll hear what one runner says about competing in 24-hour events.

Introducing a New Canadian Performance Sportswear Brand

By

TheBuzzonGear

-

December 13, 2019

Just launched is a new Canadian brand made free of dyes, dangerous chemicals and toxins, TMPL. As a clean, conscious brand, at TMPL (pronounced “temple”), the mission is to be better for the planet and the body. Made free of dangerous chemicals and dyes means that you can work out without worrying about what your body is absorbing from the gear you have on.

The collection is manufactured in Canada under fair working conditions, so you can also rest assured its produced ethically. When it comes to the actual gear, it is constructed from the brand’s Pure Tec Bluesign and Oeko-Tec Certified fabrics, which features moisture-wicking, anti-odour and UV protection. Although we haven’t run it through many wears and washes yet, the brand promises it won’t pill.

What we can attest to from the workouts we have done in the TMPL gear thus far is that the brand feels good on–the pieces are soft and comfortable, and you can move easily in it. The Captiva Loose Fitted Tank is particularly flattering in shape on most everyone and drapes nicely. Take note: the pieces in the matcha and stone colourways in the collection will show perspiration.

Sold exclusively online with prices starting at $39, you can find TMPL at www.tmplsportswear.com.

How to Run the Santa 5K Away from the Crowds

By

AttheRaces

-

December 12, 2019

I run because my 10 year old daughter loves it but is too young to run races on her own. So I decided I better step up and get running so I could keep up with her.

It all started when my daughter Addison was in grade 3. Her teacher, who is an avid runner (Boston Marathon finisher), challenged her class to participate in a local 5 km race to benefit youth mental health. Addison really wanted to enter, so with hesitation on my part (I wasn’t a runner), we both signed up. From that first race she was hooked and wanted to to every local race we could find, and I wanted to keep doing this activity with her as it was a nice way to spend time together. That’s how we found the VR Pro Santa 5k last year. It was close by and you got to dress up like Santa and run with other Santas. Nothing but fun! When this years race date was announced we knew we would sign up. My son Nathan wanted to run too, but he wasn’t sure, as this would be his first 5 km race. He was worried if would he finish. Would he hold back my daughter and I. He also doesn’t like large crowds of people. When I saw this race was being offered as a virtual race, I knew then he could be a part of it. So we signed up, chose our route and planned a day to do our run. We dressed up and ran. We enjoyed this virtual race, the first ever for any of us. It was great, I got to run with my kids for fun, no big crowds to worry about and we could just do something we enjoyed together. My son loved it.

For us running keeps us active and races allow us to set goals and accomplish them. We find runners are so willing to help each other out and give advice. On race day, they always cheer each other on. Now that my son has completed the virtual Santa run, he thinks he would like to try it again next year with the thousands of other Santas. But, if the time comes and he finds it too daunting to be with that many Santas, we know there is always a virtual race he can participate in.

Turkey Spring Rolls

By

Anna Lee Boschetto

-

December 10, 2019

Wrap up these spring rolls for a surprisingly healthy appetizers for family and friends during your upcoming holiday parties.

Makes 8 spring rolls

INGREDIENTS

1 tsp oil

1/4 lb ground turkey

1/3 cup red pepper diced

1/3 cup water chestnuts diced

1/3 cup carrot finely shredded

1/3 cup green onion minced

1 tbsp fresh coriander finely chopped

1 tbsp hoisin sauce

1 tsp sesame oil

1/2 tsp chili garlic paste

5 1/4 inch egg roll wraps

1 tbsp flour

2 tbsp (25 mL) water

DIRECTIONS

ONE: In large skillet, over medium heat, heat oil. Stir in turkey; cook stirring frequently, breaking up, with spoon, until no longer pink. Remove from heat and stir in red pepper, water chestnuts, carrot, onion, coriander, hoisin sauce, sesame oil and chili garlic paste until well combined; let cool.

TWO: In small bowl mix together flour and water until smooth. With one point towards you, place 3 tbsp along centre of each eggroll wrap. Brush over edges of point that is away from you with flour water glue. Fold bottom point snugly over filling, fold in sides and roll over top point, pressing to seal; repeat. (May be wrapped with plastic wrap and refrigerated for up to 4 hours.)

THREE: Heat a little oil in skillet over medium heat. Add rolls and cook 1 minute on all sides until golden; drain on paper towel. Serve with hoisin or soy sauce for dipping.

Fun Run at 2019 Burlington Santa 5K

By

Anna Lee Boschetto

-

December 10, 2019

On Saturday December 7, hundreds of Santas toed the line for the annual Burlington Santa 5K. “The sun was out, and despite the chilly conditions all our Santas had a magnificent day,” says race director Kelly Arnott. This year’s fastest Santa was Jessey the Elf and the fastest female Amanda McLeod. This family friendly event is a great way to keep the holiday spirit alive by sharing your love of running with the ones you love. Even if you missed out on race day you can still register now and participate in the virtual Santa 5K.

iRun Radio

By

Why I Run

-

December 9, 2019

On this edition of iRun Radio:

We’ll talk to Morgan McKay, who just won a major international obstacle race, not long after she failed to finish another one. Also, Bruno St. Pierre, who runs marathons, ultramarathons and 24-hour races. And we’ll check in with race announcer Steve Fleck, who gets to see thousands of runners cross the finish line almost every weekend.

Five Tips for Healthy Winter Running

By

Training

-

December 8, 2019

By: Pamela Mazzuca HBSc. Kin, Athletic Therapist

Running is a physical and repetitive sport. Unfortunately like most sports there is an inherent risk of injury, both traumatic and chronic in nature. And running through the frigid and unpredictable weather of Canadian winters certainly can increase your risk of injury. But if you enjoy being the person laying down the first footsteps in the freshly fallen snow here are some tips to help keep you healthy this winter.

DRESS FOR IT

Dressing for a run can be a bit of a challenge as the mercury drops. You want to wear enough clothing to prevent frostbite but you don’t want to be too warm that you begin to overheat. The best option is to slightly under dress for the temperature and to dress in layers that are bright and reflective. This way you can peel off layers as you warm up while remaining visible to drivers in the darkness of winter. You may also want to consider a pair of waterproof, or at least water resistant, shoes to help keep your feet dry and help prevent frostnip toes.

STAY GROUNDED

Some runners wear the same shoes year round, others opt for a trail running shoe with a grippy sole during the winter to help increase their traction on slippery surfaces. And still others invest in a pair of traction devices, which attach to your regular running shoes to help improve traction on packed snow and ice through spikes and metal coils.

WARM UP

As the temperature drops be sure to get your blood pumping, without breaking a sweat, before you head out the door. Try running a few flights of stairs, skipping or jumping jacks inside for five minutes before heading out to help get your muscles warmed up.

UNDER FOOT

Winter is not the ideal time to do too much hill training as the slush, snow and ice can really make hills dangerous. Stick to flat, even terrain during the winter months to help reduce the risk of a fall or a rolled ankle.

HEALTHY HYDRATION
Even though you may not feel thirsty in the cold you still need to drink plenty of water. You need to replace the fluids that you lose through sweat in order to keep your body working optimally.

EVERY RUN ESSENTIALS

Don’t forget your cell phone, a piece of ID or a bit of cash incase you need a ride home. And if you suffer from asthma you definitely want to remember to bring your puffer since the cold, dry weather of winter can put you at a greater risk of an asthma attack.

Turkey Sweet Potato Burrito

By

Nutrition

-

December 5, 2019

This spicy and flavourful burrito is perfect to take with you for a dinner on the run or enjoy it for lunch the next day. Simply wrap the burritos before grilling and keep in the refrigerator ready to pop into a microwave when you need them.

Recipe and Photography courtesy of Ontario Turkey.

Makes: 3 servings (Tip: This recipe easily doubles for a larger family.)

INGREDIENTS
1 sweet potato (about 10 oz/300 g), peeled and diced
1/2 cup (125 mL) vegetable broth
8 oz (227 g) lean ground Ontario turkey
1 tbsp (15 mL) minced fresh ginger
2 cloves garlic, minced
1 Thai chili pepper, sliced
1 tsp (5 mL) cornstarch
2 tbsp (25 mL) soy sauce
1/4 cup (50 mL) chopped fresh cilantro
3 large whole wheat flour tortillas

DIRECTIONS
ONE: In a large skillet, bring sweet potato and broth to simmer. Cover and cook for 5 minutes. Uncover and stir in turkey, ginger, garlic and pepper. Cook, stirring gently for 5 minutes or until no longer pink.

TWO: Whisk together cornstarch and soy sauce. Stir into skillet along with cilantro and cook for 1 minute. Remove from heat and let cool slightly.

THREE: Divide mixture among centre of tortillas and fold over sides and roll up.

FOUR: Place on greased grill over medium high heat and grill for about 4 minutes, turning once or until browned and crispy.