Ingredients:
4 oz raw boneless skinless chicken breast
3 cups leaf lettuce
1/2 cup chopped apple
1 1/2 tsp lemon juice
1/2 cup diced celery
2 tbsp low-fat mayonnaise
2 tbsp raisins
2 tbsp chopped dried walnut

Instructions:
Grill chicken breast until no longer pink inside. In a bowl, sprinkle chopped apples with lemon juice. Add chopped celery, raisins, walnuts and mayonnaise. Toss to coat all pieces with mayonnaise. Serve mixture on a bed of lettuce topped with strips of chicken breast. Enjoy!

Caloric Information:
Approx. calories for this Meal: 400
32.0% Protein
41.4% Carbohydrates
26.6% Fat

Interval training involves the steady repetition of – you guessed it – intervals. The high intensity and low intensity intervals are characterized by anaerobic and aerobic exercise, respectively. Anaerobic exercise involves using the energy stored in your muscles in the form of glycogen. Glycogen is used as the primary fuel supply for short bursts of intense activity. During this phase of your workout, a build-up of lactic acid occurs and the body experiences oxygen debt. As you reach the low intensity stage of your workout, your trusty aerobic system takes over as your heart and lungs replenish the oxygen supply in your muscles. This is known as the “recovery” period. At this point your body uses oxygen to convert stored carbohydrates into energy. Steady repetition will help your body improve its oxygen intake and distribution. As an adaptation response, your body will build new capillaries, and can provide working muscles with oxygen more effectively.

Interval training comes with numerous health and weight loss benefits, including improved cardiovascular health, better endurance for longer workouts, improved calorie burning, increased metabolism and more energy. Additionally, as it burns more calories than low intensity training alone, you are able burn more fat in shorter workouts.

Perhaps the most inviting aspect of interval training is its versatility. Interval training can easily be incorporated into your SimpleSteps™ program, at any fitness level. The duration and intensity of your intervals should also reflect your fitness level. Find a pace that works for you. For beginners, 3 minutes of walking followed by 1 minute of running would be a good start. As you progress, you can increase either the length of your intervals or the intensity, just not both at the same time. Studies show that longer intervals lead to better results, so rest assured you’ll always have room for self-improvement.

When it comes to interval training, a little hard work can go a long way.

Here are a few tips to get you inspired:

1. Kick up your roasted meat dishes a notch: Combine a teaspoon (5 mL) each of cinnamon and ginger with a pinch of nutmeg, cloves and black pepper. Rub onto chicken breasts, pork tenderloin or lamb chops, then roast as usual. Another option is trying out a delicious curry powder or masala mixture for an added kick.

2. Make chocolate even better: Add a large pinch of cinnamon and a few chili flakes to your hot chocolate mug to make a Mayan version. Or toss a little cardamom and cinnamon into chocolate smoothies for an extra hint of deliciousness.

3. Enhance a side dish: Add a few black peppercorns, some powdered garlic and dried onion to the pot when making rice, quinoa or couscous for added flavour.

4. Try a new side dish: Sauté a chopped large onion in oil until soft. Add a teaspoon each of cinnamon, cloves, ginger and cardamom, and stir for two minutes. Add a large can of chickpeas (drained and rinsed), and a can of diced tomatoes. Simmer until chickpeas are tender. Enjoy 1 cup along with 4oz of lean meat and some freedom food veggies for a delightful balanced meal!

5. Add a tasty twist: Add chili powder or smoked paprika to ground beef, lamb or turkey when making burgers or meatballs. Also try these spices in a split pea and ham soup, or chili.

6. Spice up your breakfast or brunch: Sprinkle cinnamon on hot oatmeal or seven-grain cereal; drizzle whole-wheat toast with a little honey and top with cinnamon; or blend a dash of cinnamon into your morning smoothie or decaf coffee.

7. Fuel up like Popeye: Sauté onion until tender, sprinkle with nutmeg and add a few large handfuls of baby spinach leaves. Stir until wilted for a yummy freedom food side dish or snack.

8. Mix and dip: Serve up a protein-rich dip by combining Greek yogurt with dried dill, ground pepper, a splash of lemon juice and garlic powder.

9. Make chai from scratch: In a large saucepan, combine two cups (500 mL) water with a generous pinch each of cinnamon, cloves and ginger, plus a few cardamom pods. Bring to a boil, reduce heat and simmer for five minutes. Add 2/3 cup (150 mL) low-fat milk or unsweetened almond milk, two black tea bags and a dollop of honey or some stevia, and heat until steaming (but not boiling). Makes two servings.

10. Give them a rub: Get creative in the kitchen and mix various spices together to make delicious rubs for your meats. Shrimp, chicken breast, lean steak all taste great rubbed in spices and allowed to rest over night before cooking. My favourite combination is ground coriander, ground cumin, hot chili powder, paprika, black pepper and allspice.

How do you spice up your cooking creations? Share your tips and secrets by commenting below.

If you are, however, looking to surprise mom with a special breakfast made just for her, here are some delicious (and of course balanced) options to choose from that are sure to make her smile!

Vanilla Almond French Toast with Apples

Approx. Calories for this meal = 300
27.4% Protein
41.9% Carbohydrates
30.7% Fat

Ingredients
1/3 cup egg whites
1 large egg
1/2 tsp vanilla extract
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg
1 1/2 slices whole grain bread
1 serving Pam cooking oil spray
1 1/2 tsp almond butter
1/2 apple

Instructions
Whisk eggs, vanilla and spices together. Dip bread into egg mixture. Spray skillet with cooking spray and cook bread on medium heat until each side is golden brown (about 3 minutes each side). Cook the leftover eggs and serve alongside French toast topped with almond butter and apple slices. Feel free to sweeten with stevia, if desired.

Asparagus Goat Cheese Frittata

Approx. Calories for this meal = 300
32.5% Protein
36.3% Carbohydrates
31.2% Fat

Ingredients
2 tbsp soft goat cheese (21% b.f.)
6 asparagus spears
1 tsp extra-virgin olive oil
3/4 cup egg whites
2 cup sliced strawberries

Instructions
Steam the asparagus until semi-tender, and then blanch in cold water. Chop into 1 cm pieces. Heat a non-stick small pan to medium heat. Add olive oil. Pour egg whites into hot pan and add asparagus. Cover with a lid and check every minute or so to ensure that it doesn’t burn. When semi-set, flip to cook other side. When Frittata is set remove from pan, place on plate and sprinkle goat cheese on top. Serve with fresh strawberries.

Banana Bread Smoothie

Approx. Calories for this meal = 300
30.4% Protein
40.4% Carbohydrates
29.2% Fat

Ingredients
1 cup Unsweetened vanilla almond milk
30 gm U-Protein
2 1/2 tsp almond butter
1/2 tsp vanilla extract
1/4 cup sliced raw banana
½ tsp ground cinnamon
½ tsp ground nutmeg
1/3 cup filtered water

Instructions
Add all ingredients to blender and blend until smooth. Add water until desired thickness is achieved.

Cranberry Muesli

Approx. Calories for this meal = 300
26.4% Protein
43.9% Carbohydrates
29.7% Fat

Ingredients
5 oz Greek yogurt 0% m.f
2 tbsp cranberry juice
3 tbsp oats
2 tsp dried cranberries
1 tbsp sunflower seeds
1 tsp honey
1/4 tsp vanilla extract
1 1/2 tsp coconut oil

Instructions
Combine yogurt, juice, oats, dried cranberries, sunflower seeds, honey, and vanilla in a medium bowl; cover and refrigerate for a few hours. When ready to serve, drizzle with melted coconut oil and serve.

Egg White & Avocado Scramble with Rye

Approx. Calories for this meal = 300
30.0% Protein
39.6% Carbohydrates
30.4% Fat

Ingredients
1 serving Pam cooking oil spray
3/4 cup egg whites
1/3 cup sliced raw avocado
1 dash ground black pepper
1 slice whole rye bread
1 tsp president’s choice just peanuts old-fashioned smooth peanut butter

Instructions
Scramble egg whites on medium-high heat with some Pam spray. Top with chopped avocado and ground pepper. Serve with a slice of toasted whole rye bread and peanut butter.

U Weight Loss would like to take this opportunity to extend well wishes to all the Moms out there – especially those among our clients, our teams and our friends. Your hard work and dedication to all that you do does not go unnoticed. Here’s to U!

Stand with your back straight, with your feet shoulder width apart and your knees bent at more than a 90-degree angle. Grasp the barbell with an overhand grip, with your hands wider than shoulder width apart, and place it behind your neck. Keep your elbows down toward your body. Keep your head up throughout the movement.

Exercise Technique

Bend forward until your torso is parallel to the floor.
Hold the position for 1 to 2 seconds.
Return to the starting position.

Tip

This functions as both a great stretching and strengthening exercise. Perform it using light weights, and make sure to use proper form. Keep your legs bent throughout the movement, to decrease the stretch on the hamstring muscles. The exercise should be comfortable, and you should not feel too much strain. If you do, this is an indication that the barbell is too heavy.

Variation

You can also perform this exercise with a weighted bar or a medicine ball.

Breathing

Breathe slowly and rhythmically throughout the movement; do not hold your breath. Inhale when lowering the torso, and exhale when returning to the starting position.

U Weight Loss Clinics all across Canada are gearing up to host the third annual U COMMUNITY CLOTHING DRIVE and we’d like to invite you to participate in this exciting and worthy event by lending your support. In any community, there is never a shortage of people who could benefit from donations, and we would like to do our part and help those in need.

Between May 9th and May 31st,

LET’S PULL TOGETHER AND MAKE A DIFFERENCE!

All raised items will be donated to local charity organizations and homeless / women’s shelters.
Please see your local clinic to drop off the items and for detailed charity / shelter information.

Thank U for helping us make a difference!

*The Clothing Drive is hosted at participating locations only. Please see your local clinic for full details.

Instructions:
Prepare pasta according to package instructions. Drain juice from plum tomatoes into a pot and simmer until juices evaporate. In another pot, spray with cooking oil spray and sauté onion, garlic, and ground turkey until browned. Add cooked tomatoes, water and spices, simmer until water evaporates. Serve sauce over cooked pasta, sprinkle with parmesan cheese and enjoy!

Caloric Information:
Approx. calories for this Meal: 400
30.0% Protein
39.4% Carbohydrates
30.6% Fat

Buy Any 6 and Save 15%, Buy Any 12 and Save 25%!

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U-Omega 3 is an excellent source of Omega-3 fatty acids needed for the proper functioning of every cell. Omega-3 is an essential fatty acid, which means it can’t be produced by the body; it must be obtained from food or supplementation. U-Omega 3 is a must in any health and weight loss program, as it can help burn body fat, lower blood sugar levels and reduce the risk of heart disease – all at the same time!

U-Cal-Mag is a special absorbable nutritional complex consisting of six sources of calcium with magnesium, Vitamin C, Vitamin D and other trace minerals necessary for bone growth. It is highly effective at slowing bone loss and assisting the body in maintaining healthy bone structure.

For more information on Intelligent Nutraceuticals, please visit http://www.uweightloss.com/intelligent-nutraceutical.

MAY U ALWAYS BE HEALTHY!

*This promotion is available at participating clinics only. Please contact your local clinic for details.

1. Buy ready-cut broccoli and cabbage slaw.

Talk about versatile vegetables! Sure, they both make great salads, but they are also fast and fantastic stir-fried or instead of lettuce in a wrap. To make a delicious, smooth soup in less than half an hour, simmer slaw in low sodium broth with a chopped potato, then puree and season as desired.

2. Keep frozen foods on hand.

Don’t feel like going to the store to pick up food for dinner? Why not go to the freezer. Storing meat, spinach, beans, homemade soups, sauces, and stews is a great way to always keep a quick and easy meal on hand for those nights when you didn’t have enough time to pick anything up or prep in advance.

3. Plan ahead.

Often, simply not having enough time to cook healthier foods leads to reaching for fast, easy and processed foods. Pre-preparing is an almost foolproof plan of action. Pick a day on the weekend or one week night to sit down and plan your meals for the week. From there, formulate a grocery list and get help with picking up the groceries and making the meals. Meal time should be a team effort!

4. Have whole grains, healthy pasta and legumes stocked and ready to use.

Keep a variety of whole grains, legumes and healthy pasta options in your pantry so you always have the basics of a delicious meal. Whether you choose to make a quinoa salad with leftover vegetables, an amazing lemon and shrimp pasta dish or a spicy lentil soup, you will always be prepared with the base for the dish. Whatever you decide to add is up to you. Use your imagination and create new and healthy dishes each week.

5. Store pre-cooked grains and legumes in the fridge.

Whole grains and legumes are super yummy and amazingly good for us, but there is just one catch. They both take forever to cook! Thankfully, most types of grains and legumes will keep really well if stored properly in the fridge. When you have some time, boil up a big pot of your whole grain or legume of choice and store it in small size portions in baggies or containers. Now you’ve got cooked grains and legumes for the week that can be added to stir-fries, tossed into a soup, made into delicious salads or simply eaten with spices as a healthy side dish.

6. Cook for the week ahead.

Spend an afternoon on the weekend preparing for the week. Take time to make nutritious stews, soups and casseroles – anything that will store well and can be eaten for a few days or stored in the freezer. Make it a family affair or invite some friends over for a cook-off and a bottle of wine. Keep one dish in the fridge and freeze the rest. This means no more stopping for fast food on the way home, because now you know you’ve got something healthy waiting for you and all it needs is heating up.

7. Eat more garlic.

It’s so good for you, but sometimes we get lazy and don’t want to go through all of the effort of peeling and chopping it each time you want to add it to a dish. The easiest solution to this is to grab a bag of pre-peeled garlic cloves. Freeze some, roast some, puree some and keep the rest raw in the fridge.

8. Prep your greens!

Kale, the extremely nutrient rich cruciferous vegetable, has gone from decorating the salad bar to topping the healthy food charts! But no one wants to deal with a massive bunch of the tough stems and leaves on a busy night. Am I right? Wash, dry and chop kale, collard greens or other greens of choice and store in a tub or even a salad spinner. This leaves the greens always ready to go so they can be easily added to soups, stews, stir-fries and salads.

9. Eat the peels!

Don’t waste time peeling carrots, potatoes or apples. They contain so much goodness and fibre and you’ll save a ton of time just by eating them as is. Give your vegetables a good scrub and cut out any nasty blemishes. Buy a little scrubby pad or a course brush to keep by the kitchen sink – they make excellent veggie cleaners.

10. Make enough to have leftovers.

When it’s time to make an amazing Sunday night dinner, why not make a healthy and hearty meal that keeps on giving throughout the week. For instance you could easily either roast or boil a whole chicken along with carrots, potatoes, parsnips, onions and garlic on the first night. What’s left over can be easily made into broth that can be added to soups, or stir-fries. Meanwhile tender meat and veggies are great to add to sandwiches, salads and pasta dishes.

Bring in a friend or family member and receive 2 FREE PRODUCTS of your choice when they join. (Excluding U-Loss, U-Protein and U-Turn)

Do you have someone in your life you think could benefit from a healthy weight loss program? Why not show them you care by referring them to U Weight Loss Clinics™? It’s a win-win situation: they’ll be on their way to a healthier lifestyle, and, for a limited time only, you’ll get double the rewards for each person that joins.

You can refer your friends and family to U Weight Loss in one of three ways:

- Download, print and fill out our Referral Program Form, telling us who in your life could benefit from U Weight Loss. Simply drop off the form at your clinic and we’ll contact your referrals, with an invitation to experience a free Healthy Weight Analysis and receive a free Detox & Cleanse Kit.

CLICK HERE to download the Referral Program Form.

- Ask your Personal Health Coach for Referral Cards to pass on to your friends and family. If they contact us, they’ll be invited in for a free Healthy Weight Analysis and a free Detox & Cleanse Kit.

… Or simply spread the word to your friends and family members and make sure they mention your name when they sign up!

*This promotion is available at participating clinics only. The offer applies as a reward for referred client(s) that join a FULL U Weight Loss program. Please contact your local clinic for details.