Sunday Fish Dinner

The Menu

  • Baked Cod with Potato (View recipe)
  • Sautéed Green Beans with Pine Nuts and Butter
  • Baked Banana with Vanilla Ice Cream (View recipe)

Dumb Bell Exercises 2

Exercises for the Chest

Dumb Bell Press

Dumb Bell Press – Neutral Grip

Dumb Bell Press – Pronation to Neutral Grip

Dumb Bell Press – Incline

Dumb Bell Press – Incline (Neutral Grip)

Dumb Bell Press – Decline

Chest Fly

Chest Fly – Incline

Chest Fly – Decline

Pullover – Bent Arm

Pullover – Straight Arm

Pullover – Straight Arm (Across Bench)

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Enjoy English-style Afternoon Tea and Nice Harbour View

What a way to spend a Sunday afternoon with family or friends!

A good selection of sandwiches, scones, savoury and sweet pastries.

Choices of tea with flowers and herb-infused flavours.

Eating Fish May Help Ward Off Colon Polyps in Women

Eating at least three servings of fish a week may reduce women’s risk of developing some types of colon polyps, according to a new study.

Colon polyps are small growths on the intestinal lining that may develop into cancer. Previous research has suggested a link between inflammation and formation of colon polyps.

Omega-3 fats in fish may reduce inflammation and help protect against the development of colon polyps, according to the researchers at the Vanderbilt-Ingram Cancer Center in Nashville, Tenn..

Their study of more than 5,300 people found that women who ate at least three servings of fish a week were 33 percent less likely to develop colon polyps, and also had lower levels of an inflammation-related hormone called prostaglandin E2.

The researchers were surprised to find that eating fish reduced the risk of colon polyps in women, but not in men.

Types of fish with high levels of the protective omega-3 fatty acids include tuna, salmon and sardines.

The study was published online in the American Journal of Clinical Nutrition.


Shrimp and Vegetable


1 lb large fresh shrimp
8 oz asparagus
2 tsp minced garlic

Shrimp Marinade

1 tsp cornstarch
1/2 tsp chicken broth mix
1/8 tsp sesame oil
dash white ground pepper


3 tbsp chicken broth
1/4 tsp salt
1 tsp sugar
dash white ground pepper
1/8 tsp sesame oil
1 tsp cornstarch


  1. Shell and devein shrimp. Rinse and refrigerate for 30 to 40 minutes.
  2. Wipe shrimp dry with paper towel. Mix in marinade and set aside for 30 minutes.
  3. Heat 1 Tbsp oil in wok, Sauté asparagus briefly. Add 1/2 cup chicken broth. Bring to a boil. Remove and drain.
  4. Oil blanch shrimp. Drain and set aside.
  5. Heat 1 Tbsp oil in wok. Sauté garlic until fragrant. Add shrimp and asparagus. Sprinkle some cooking wine. Toss briefly.
  6. Add sauce ingredients. Stir-fry until sauce boils and thickens. Remove and serve hot.

Source: Hong Kong magazine