Home' Trinidad and Tobago Guardian : September 12th 2017 Contents B20
Tuesday, September 12, 2017
CONTRIBUTOR KRYSTLE KHAN
Every week, we will bring you healthy, af-
fordable and easy to prepare meals.
This week its Cucumber Chow, Sauted
Bodi and Baked White Fish
The meal has just 341 calories, 26 grams
of protein, 14 grams of carbs, 12 grams of fat
Here's what you will need:
• 1/2 Cucumber
• 4 Shadon Beni Leaves
• 7 Cloves of Garlic
• 1/2 Onion Chopped
• 2 Tbs Olive Oil
• Salt and Pepper to Taste
• Garlic Powder to Taste
• 1 Tbs Mrs. Dash (Garlic and Herb)
• One small slice of Avocado
• 1 Fillet White Fish
Season White Fish with garlic powder, salt
and pepper to your liking and rub a bit of
olive oil all over so that it does not lose too
much moisture during cooking. Set oven
to 425 Degrees. In a baking pan, place foil
and drizzle a bit of olive oil to prevent the
ish from sticking to the foil. When oven is
ready, place pan with ish into the oven and
let cook for 25 minutes. After the 25 minutes
you can either roast or broil the ish for a
few minutes if you prefer a crunchy ish.
Cut up cucumber anyway that you pre-
fer. Chop up shadon beni, 4 cloves of garlic
and some hot pepper to your liking. Put in
a small bowl and add all ingredients with a
bit of water and 1 tsp of salt. Mix thoroughly.
Chop up bodi into small pieces so that it is
easy to cook and eat. Heat any pan to heat
levels low/medium and drizzle a bit of olive
oil. Chop up the 1/2 onion and the rest of
garlic cloves and sautee in the olive oil. Do
not let the oil get too hot as the heat turns
this good fat into a bad fat. Add bodi and
sprinkle salt to your liking, as well as the
Mrs. Dash Garlic and Herb. Mix everything
together in the pan so that all the flavours
combine. Let cook for about 6 minutes.
Keeps the bodi nice and crunchy. Do not
overdo as it will be sog y.
Meal Cost: $20.00 TTd
Krystle Khan is a Bikini Athlete and Fitness Model for
the Trinidad and Tobago Bodybuilders Federation
(TTBBF). She is the owner of the Specialist Aesthetic
Institute Medical Spa in Woodbrook. She started her
passion for fitness in 2008, and has since competed in
the sport of Bodybuilding , Bikini Fitness category.
Facebook: Krystle Khan
Trim, Tone, Heal
ARIYA NANAN YOGA INSTRUCTOR
Want to trim the fat? Tone a speci ic
part of your body? Or do you want to do
an exercise that can help heal a sore mus-
cle or alleviate a throbbing pain? Contrib-
utor, Yoga Instructor Ariya Nanan shows
us three simple exercises which can
Trim, Tone & Heal!
Stand with feet hip width apart, in-
hale as you raise arms over head keep-
ing them parallel to each other, shoulder
width apart, perpendicular to floor,
palms facing each other, biceps close to
ears and draw shoulder blades into back.
Exhale, bend knees until thighs are
parallel to floor and inner thighs parallel
to each other with heels on floor. Tuck
tailbone to lengthen lower back. Gaze
Hold pose for 30 to 60 seconds, breath-
ing steadily. Inhale, straighten knees and
lift arms, exhale to standing pose.
Burns and tones shoulders, butt, hip,
back, strengthens thighs and ankles.
PHOTOS: ARIYA NANAN
Lie on stomach, chin resting on floor,
place palms flat beneath shoulders
and elbows close to the rib cage. Legs
together (legs apart for beginners or if
you have any lower back discomfort or
injury). Press pubis, thighs and insteps
onto floor, inhale lift chest and head off
the floor with neck in line with spine.
Drop shoulders down and back as you
use your palms to lift chest slightly
higher. Lift the sternum just until the
navel starts to leave floor to create an
even arc in the back with irm legs and
buttocks. Draw the shoulder blades
against the back with a forward gaze.
Hold pose for about 10 to 15 seconds
breathing softly, exhale slowly release
chest and head to floor. Repeat a few
Tones and irms buttocks. Strength-
ens spine. Stretches chest, shoulders,
Mountain pose (Tadasana)-
Stand with feet hip width apart and
parallel to each other, toes forward
and heels aligned with second and
third toes. Distribute your body weight
equally between both feet by engaging
your quads, hamstrings, inner and outer
thighs. Knees should be straight but soft.
Relax arms alongside body and lengthen
the neck. Pelvis should be neutral.
Turn your awareness inward, gaze for-
ward and chin neutral, feel free to close
your eyes. Inhale and lengthen torso,
exhale, release shoulders away from
head. Maintain a smooth soft breath in
and out the nostrils for about a minute.
Improves posture, balance, focus and
concentration, relieves flat feet.
Ariya Nanan, has been practicing
yoga for the past ten years and over
the last two years has become a
certified yoga instructor at Iyerzone.
She credits Yoga for having a posi-
tive impact on her attitude, physical
and mental well being, spirituality
and beleives it has opened her mind
to the wonderful journey of self-dis-
covery. Ariya says, " It gives me great
joy to share the benefits of yoga as
my practice unfolds daily."
Follow her on Facebook
at Ariyoga for more on yoga.
Mountain pose (Tadasana)
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