Space to Grow on Quinpool

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Julia Manson Cheng " bottoms Up" !!!

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Here are 2 of my favorite exercises for a tight, toned bottom! Squat + Rear Leg Lift:  Stand with legs hip-width apart, toes forward. Slowly lower into squat with tall spine, weight in  the heels & knees behind shoe laces, without knees moving past 90 degree angle. Rise up and  lift one leg back, squeezing the buttocks tight and flexing the foot. Return to squat & repeat  other side Plie Squat + Side Leg Lift: Stand with legs wider than shoulder-width, erect spine, toes pointed to corners of the room.  Sink into a deep squat keeping knees in same direction as toes (watch out for knees moving  inward). Rise up and lift one leg to side and slightly behind with foot flexed. Think about lifting  back to the corner of the room instead of directly out to the side in order to target the smaller  gluteal muscles in the outer hip. Return to plies & repeat other side. For each exercise complete a total of 16 ...
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RESPECT anti bullying conversation

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http://www.cihr-irsc.gc.ca/e/45838.html              Don't wait like we did, do something about it!  We thought that talking to the teachers and speaking to the principals that we were going to solve our son being bullied at school or our daughter getting a "prank" death threat automated voice phone call. We don't blame the teachers they are getting bullied themselves. TIME IS UP and We Must SPEAK UP!  I must sound like a mother with a vendetta YES... NO, I do not, I just want to talk because communication is key. We actually talked about it quite a bit to everyone we met and expressed our views, but with so much tension in everyone's response, we just said hey let's adapt and assimilate.  Five years later... We got angry, cried we fought and yelled and distanced ourselves from the nonsense that is archaic in this province. We dared not speak of religion, politics or our views about what we think of this friendly provin...
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Black Bean & Quinoa Salad w/ lemon cumin vinaigrette, by Autumn Grant

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Black Bean & Quinoa Salad w/ lemon cumin vinaigrette I am not a fan, and dislike, wasting food. I always try to use whatever I have in the kitchen before buying more food. It encourages me to be creative and save. Here, I knew I wanted to use quinoa as my grain; I had some black beans I thought would work well, and a few carrots I had to use up. This salad is high in fiber and protein and is delicious! WHAT YOU’LL NEED For the salad: 2 cups quinoa, cooked in vegetable broth 1 cup black beans, rinsed in cold water 1 cup chickpeas, rinsed in cold water 3 carrots, peeled and grated ½ cup green onions, chopped ½ cup walnuts, chopped Handful of parsley, chopped Handful of cilantro, chopped Salt and pepper to taste For the dressing: ½ cup extra virgin olive oil ¼ cup red wine vinegar 1 tbsp lemon juice, freshly squeezed w/ zest 1 tsp cumin 2-3 cloves of garlic, halved and crushed 1 tbsp honey Salt and pepper to taste HOW TO MAKE IT Cook quinoa, fluff with a fork and set...
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