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Cheryl combines her skills in physiotherapy with her personal training certification to assist others in creating a more healthy lifestyle and reaching their fitness goals. As a mother of two, Cheryl uses her experience to provide safe and effective exercise programming to help clients of all fitness levels and ages. Ask Cheryl a question

Eastered Eggs

We coloured normally white and boring Devilled Eggs with food colouring the same way you would dye Easter eggs, except out of the shell and I can’t bare to call these adorably colourful eggs “Devilled” as they are just too pretty. So I’ve renamed them “Eastered Eggs”. Have fun with your friends dyeing eggs and enjoying the fruits of your labours by eating them when you are done! This tasty treat was inspired by

  • 12 eggs
  • 1/2 cup Mayonnaise
  • Apple Cider Vinegar
  • Food Color
  1. Place eggs in a medium pot and fill with COLD water until the water is approximately 2 inches higher than the eggs.
  2. Add a pinch of salt and a tablespoon of vinegar to the water.
  3. Heat on high uncovered until water comes to a roiling boil.
  4. Turn heat down to medium and cook for 1 minute.
  5. Remove pot from heat, cover and let sit in hot water for 12 minutes.
  6. Meanwhile, put cold water in a medium bowl and add ice.
  7. After the 12 minutes remove eggs from hot water and place into the ice water bowl and let cool for 5 minutes.
  8. Once cooled, crack the egg shells and peel the eggs.
  9. Slice the eggs in half lenthwise and remove the yolk into a separate bowl and set aside.
  10. Fill glasses with 1 cup water, 1 tsp apple cider vinegar and 3 drops of desired food colouring.
  11. Place egg halves into the dye and leave for 5-10 minutes until they are the colour you want.
  12. Remove from dye and place on paper towel.
  13. Meanwhile, mash egg yolks with a fork until crumbly.
  14. Mix in mayonnaise until creamy.
  15. Place mixture into a piping bag (or put in ziplock sandwich bag and cut off one corner) and fill eggs with the yolk mixture.
  16. Enjoy immediately or keep refrigerated until ready to serve.

NOTES: The vinegar in the boiling water makes eggs easier to peel and the vinegar in the dye makes the colours brighter. This will not alter the taste of the eggs and you will not taste the vinegar at all.

Dear Cheryl:
I really want to make the cross country team at school, but after breaking my leg last year, I’m not sure that I can. What is a good way to start running again?



Hi lilyflower3113
It’s fantastic that you want to return to running and make the cross country team. So, what’s your first step? After getting your physician’s clearance to resume running, the key is to start slowly. And since Cross-Country season doesn’t start until September, you have some time.

Always start with a warm up of at least 5 minutes before you begin. Then, as with any new program, you should allow your body to get accustomed to the exercise (especially after an injury).

Your current fitness level will determine where you should start. You might need to start with power walking, or a run/walk program. For example, run for 1 minute and then walk for 2 minutes until you build up to more extended runs. After a few weeks, if everything feels okay, work on increasing your pace and distance. Again, you want to take this slowly so that you don’t aggravate the injury.

Stretching and strengthening exercises are also very important to your return. Squats, lunges, planks and side planks should be incorporated into exercise sessions 2-3 times a week to make sure your body is strong enough for running. Also, perform lower body stretches after every run session. Consider non-impact cross training such as biking and swimming on your off running days to build up endurance and strength without too much stress on your leg.

Good luck and happy running.