Woman Care, 57 East 57th Street, New York, NY (2025)

11/10/2021

Yummy banana avocado!

11/07/2021

1-2-3😀
Dancing Tricep Dips
Improves shoulder and arm strength.
How to:
1.Sit with knees bent and feet flat
2.Place hands behind your body to line up with shoulders and lift hips up while extending one leg to the sky
3.Then, slowly lower leg toward the mat
4.Kick leg back toward the sky while bending elbows and draw shoulder blades back and together
That’s one rep.
Do one rep of twenty sets per side.

11/07/2021

Lets go😀
Hamstring Foam Roll Exercise
May help improve athletic endurance and stamina when running and sprinting.
How to:
1.Sit on the floor with your legs extended in front of you and the foam roller placed underneath your hamstrings.
2.Place your hands on the floor by your side just a bit behind you.
3.Use your hands to roll your hamstrings forward and back on the foam roller from the base of you butt to the back of your knees.
4.To target the full range of your hamstrings, point your feet outwards and inward.
To apply more pressure, place one foot over the other.

11/05/2021

Ready😀
Plié Squat
How to:
1.Start with your legs slightly wider than hip distance apart in “second position.”
2. Feet are rotated out slightly so that your knees bend directly over your toes.
3.Lower your body weight, keeping the pelvis under your shoulders and thighs rotated out.
4.Lift your body weight to return to the starting position, and then repeat.
For a greater challenge, lift the heels off the ground as you move your body in and out of plié position.
courtesy: muscleandfitness

11/02/2021

BEST FIBER FOODS
5. Raspberries (6.5 grams)
Raspberries are highly nutritious with a very strong flavor. They’re loaded with vitamin C and manganese.
Try blending some into a raspberry tarragon dressing, super delicious!
Fiber content: One cup of raw raspberries contains 8 grams of fiber, or 6.5 grams per 100 grams.

11/02/2021

HEALTHY FIBER RECIPES
RASPBERRY ORANGE SMOOTHIE BOWL
Author: purely kaylie
This raspberry orange smoothie bowl is a healthy, fruity, refreshing breakfast to start your morning off right! It’s packed with bright, tangy flavors from nutritious ingredients like oranges, raspberries, bananas, and orange zest. It’s plant-based, vegan, dairy-free, immune-boosting, and loaded with vitamin C. Add toppings and enjoy it with a spoon!
INGREDIENTS
SMOOTHIE
•2 frozen bananas, peeled prior to freezing
•1 frozen orange, peeled and segmented prior to freezing
•1 cup frozen raspberries
•1 tbsp orange zest
•1/2 to 1 cup plant-based milk
•1–2 tbsp maple syrup (optional, to sweeten)
TOPPINGS
•Fruit, granola, coconut flakes, nuts, seeds, or nut •butter
INSTRUCTIONS
1. Combine ingredients in a high-speed blender.
Blend ingredients until smooth and creamy.
Transfer smoothie to a bowl. Add your favorite toppings. Enjoy!

11/01/2021

HEALTHY FIBER RECIPES
Banana Bread Baked Oatmeal
Author: Erin Lives Whole
Give this healthy banana bread baked oatmeal recipe a try for breakfast when you’re looking for something easy, quick, and protein packed! Made with rolled oats, ripe bananas, and a little maple syrup for natural sugar.
Ingredients
•2 1/4 cup rolled oats
•1 tsp baking powder
•2 tsp cinnamon
•1/2 tsp nutmeg
•1/4 tsp salt
•1 cup mashed banana (about 2 large or 3 medium)
•2 eggs
•1 1/2 cup unsweetened almond milk
•1/4 cup maple syrup
•1 tsp vanilla
•1/2 cup chopped walnuts, chocolate chips, banana coins (optional)
Instructions
1. Preheat oven to 375F and grease an 8×8 pan with nonstick spray. I also like to cut a piece of parchment to put on the bottom as a liner.
In a small bowl, combine oats, baking powder, cinnamon, nutmeg, and salt. Stir.
2. In a large bowl, mash bananas until completely soft.
3. Whisk in eggs, then stir in almond milk, maple syrup and vanilla.
4. Add oat mixture to wet ingredients and stir to combine.
5. If you want to add in walnuts, chocolate, banana coins, you can add them now.
6. Pour into greased dish and bake for 40-45 minutes or until golden brown.
7. Let cool before cutting.
Enjoy!!

10/31/2021

Cilantro Shrimp with Rice Noodles
Ingredients
Kosher salt
6 oz. 1/4-inch-wide dried rice noodles (pad thai)
2 medium limes, 1 juiced and 1 cut into wedges
1-1/2 Tbs. packed light brown sugar
2 tsp. soy sauce
1 tsp. fish sauce
3/4 lb. peeled and deveined large shrimp (31 to 40 per lb.)
3 Tbs. canola or peanut oil
1/2 tsp. ground coriander
Freshly ground black pepper
1/2 medium red bell pepper, cored, seeded, and finely diced
1 medium jalapeño, seeded and finely diced
1 large shallot, finely diced
1/4 cup chopped fresh cilantro
Method
Bring a medium pot of well-salted water to a boil. Add the noodles, lower the heat to a gentle simmer, and cook, stirring occasionally, until the noodles are just tender, 5 to 7 minutes. Transfer to a colander and run under cold water to cool slightly. Drain well.
In a small bowl, combine the lime juice, sugar, soy sauce, and fish sauce; set aside.
In a medium bowl, toss the shrimp with 1 Tbs. of the oil, the coriander, 1/2 tsp. pepper, and 1/4 tsp. salt.
Heat the remaining 2 Tbs. oil in a 12-inch nonstick skillet over medium-high heat until shimmering hot.
Add the red pepper, jalapeño, and shallot, sprinkle with 1/4 tsp. salt, and cook, stirring, for 1 minute.
Add the shrimp and cook, stirring, until it turns pink and is almost cooked through, about 2 minutes.
Add the lime juice mixture and cook, stirring, until the shrimp is cooked through, about 1 minute more.
Add the noodles and half of the cilantro; toss until the noodles heat through and pick up the sauce, 1 to 2 minutes.
Serve sprinkled with the remaining cilantro, with the lime wedges on the side for squeezing.

10/31/2021

Yummy😀
Lemon Thyme Chicken
Ingredients
3 tablespoons all-purpose flour
1/2 teaspoon salt
1/4 teaspoon pepper
4 boneless skinless chicken breast halves (6 ounces each)
2 tablespoons olive oil
1 medium onion, chopped
1 tablespoon butter
1/2 teaspoon dried thyme
1 cup chicken broth
3 tablespoons lemon juice
2 tablespoons minced fresh thyme
Directions
1. In a small bowl, combine flour, salt and pepper. Set aside 4-1/2 teaspoons for sauce. Sprinkle remaining flour mixture over both sides of chicken.
2. In a large nonstick skillet, heat oil over medium heat. Add chicken; cook until juices run clear, 7-9 minutes on each side. Remove and keep warm.
3. In the same pan, melt butter over medium-high heat. Add onion; cook and stir until tender, 3-5 minutes. Stir in thyme and reserved flour mixture until blended.
Gradually stir in broth and lemon juice, scraping up any browned bits from bottom of pan. Bring to a boil; cook and stir until thickened, about 2 minutes.
Serve over chicken. Sprinkle with thyme.
courtesy: tasteofhome.

10/30/2021

HEALTHY FIBER RECIPES
Cara Cara Beet Salad
Author: A Family Feast
DESCRIPTION
Note: This dish requires some items to sit overnight. All of the ingredients can be prepared the day before then just assembled for service. However it can also be prepped same day and served later in the day. Also, Cara Cara oranges are used several times in this recipe. Total needed to purchase is about 9 or 10 depending on the size. Ours were a bit small and we used 10, however I have seen these sold much larger in size and that case. 8-9 will be enough.
INGREDIENTS
•¼ cup fresh squeezed Cara Cara juice, about one medium orange, strained of pulp
•1 tablespoon Dijon mustard
•1 teaspoon honey
•1 tablespoon chopped cilantro
•½ cup light tasting oil such as canola or a light olive oil (Do not use extra virgin olive oil)
•4 ounces cow’s milk cheese (There is an available Mexican version called Queso Panela found in most markets)
•2 ½ pounds red and gold beets (any combination)
•½ cup fresh squeezed Cara Cara juice, about 2 oranges
•¼ cup light tasting oil such as canola or a light olive oil (Do not use extra virgin olive oil)
•½ teaspoon kosher salt
•¼ teaspoon freshly ground black pepper
•½ cup fresh squeezed Cara Cara juice, about 2 oranges, strained of pulp
•2 tablespoons granulated sugar
•1 cup candied cashews
•1 head leafy greens such as red leaf lettuce or •Boston lettuce, washed and torn
•4 additional Cara Cara oranges cut into wedges,
INSTRUCTIONS
1. To prepare the oranges, slice off the bottom of an orange so it sits without rolling. With a sharp knife, slice off skin by cutting down from center around outside skin, cutting right down to the flesh.
2. With that same sharp knife, cut out the wedges by running the knife around each segment and lifting them out. When done, all that should be left are the membranes connected to the core. I’m not recommending that you hold the orange in your hand and cut down into each segment towards your hand, but it is easier and if you are skilled with a knife, you can do that but for safety, place the orange on your board and cut down into each segment that way.
3. Four hours before service or overnight, make dressing by straining the juice of one orange through a strainer which should yield ¼ cup of pulp free juice.
4. Add mustard, honey, cilantro and oil and using an immersion blender or a blender or a food processor, blend until a creamy dressing has formed, about 30 seconds.
5. Cube the cheese into small ½ inch cubes and combine with the dressing. Let sit refrigerated to marinate for at least four hours or overnight.
6. Preheat the oven to 425 degrees F.
Note: Because the red beets bleed into other foods, keep the two types of beets separated until ready for service.
7. Peel beets and cut into pieces a little larger than bite sized. Keep two beet types separate. Place each beet type in its own bowl.
8. In a small bowl mix the ½ cup of orange juice, the ¼ cup of oil, salt and pepper. Pour half the mixture over each beet.
9. Using two small sheet trays place each beet with the cooking liquid on their own pans and roast for 45 minutes, flipping once or twice through roasting.

10/29/2021

Broccoli (2.6 grams)
Broccoli is a type of cruciferous vegetable and one of the most nutrient-dense foods on the planet.
It’s loaded with vitamin C, vitamin K, folate, B vitamins, potassium, iron, and manganese and contains antioxidants and potent cancer-fighting nutrients.
Broccoli is also relatively high in protein, compared with most vegetables. We like turning them into a slaw for various uses.
Fiber content: 2.4 grams per cup, or 2.6 grams per 100 grams

10/28/2021

HEALTHY FIBER RECIPES
Vegan Broccoli Salad
Author: A Virtual Vegan
This Vegan Broccoli Salad is made with a delicious blend of broccoli, red grapes, toasted slivered almonds and a tangy, creamy dressing. It’s perfectly crunchy, creamy, sweet and savoury and great for making ahead!
INGREDIENTS
▢ ½ cup / 55 grams slivered or flaked almonds , see notes for alternative
▢ 2 large heads broccoli
▢ 2 heaping cups / about 340 grams red grapes
For the dressing
▢ ¾ cup / 150 grams vegan mayonnaise , see notes for alternative
▢ 1¾ tablespoons Dijon mustard
▢ 1 tablespoon white wine vinegar , or apple cider vinegar
▢ ¼ of a small clove garlic , finely grated/minced
▢ 2 tablespoons freshly squeezed lemon juice
▢ 1 tablespoon maple syrup , optional (see notes)
▢ ¼ to ½ teaspoon fine salt , add to taste (see recipe notes)
▢ ¼ to ½ teaspoon freshly ground black pepper , add to taste (see recipe notes)
INSTRUCTIONS
1. Warm a small pan over a medium heat and add the slivered almonds. Keep them moving around the pan for a 2 to 3 minutes until they smell really nutty and toasty and are turning golden. Remove from the heat and allow to cool.
2. Cut the broccoli into bite sized florets. Cut the stalks into thin matchsticks too if you don't want to waste them. Wash thoroughly and shake dry or use a salad spinner. Put in a large salad bowl.
3. Wash the grapes, dry them well and cut them all in half.
4. In a small bowl mix up the dressing ingredients, adding the salt and pepper and maple syrup to taste. It's important to over-season it a little bit because by the time it's mixed through the broccoli it will be just right.
5. Stir the dressing through the broccoli making sure to coat it all well, then add the grapes and stir them through gently.
6. Leave to sit for at least 30 minutes if you can for the broccoli to tenderize a little and the flavours to meld together.
7. Sprinkle over the toasted almonds just before serving.

Woman Care

11/10/2021

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