Healthy Recipie: Breakfasts that fight fat!

 

 Fight fat and stay full longer with these recipes!

 Breakfast Parfait

Ingredients

• 3/4 cup low-fat cottage cheese or low-fat plain yogurt
• 1 cup pineapple chunks, papaya chunks or cling peaches
• 2 teaspoons toasted wheat germ

Preparation

1. Place cottage cheese (or yogurt) in a small bowl. Top with fruit and sprinkle with wheat germ.

Nutrition

Per serving (with cottage cheese, pineapple): 247 calories; 3 g fat ( 2 g sat , 0 g mono ); 15 mg cholesterol; 40 g carbohydrates; 20 g protein; 3 g fiber; 632 mg sodium; 479 mg potassium.

 Breakfast Taco

Ingredients

• 2 corn tortillas
• 1 tablespoon salsa
• 2 tablespoons shredded reduced-fat Cheddar cheese
• 1/2 cup liquid egg substitute, such as Egg Beaters

Preparation

1. Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.
2. Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.

Nutrition

Per serving: 153 calories; 2 g fat ( 1 g sat , 0 g mono ); 3 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 17 g protein; 0 g fiber; 453 mg sodium; 207 mg potassium.

Scandinavian Muesli

Ingredients

• 2 cups old-fashioned or quick-cooking (not instant) rolled oats
• 2/3 cup rye flakes, or wheat flakes (see Note)
• 1/3 cup coarsely chopped almonds, (1 3/4 ounces)
• 2 tablespoons flaked coconut, (sweetened or unsweetened)
• 1/2 cup raisins
• 2 tablespoons honey
• 1/2 teaspoon vanilla extract
• Pinch of cinnamon
• 1/4 cup flaxseeds, ground (optional; see Tip)

Preparation

1. Preheat oven to 350°F. Coat a baking sheet with cooking spray. Spread oats and rye (or wheat) flakes on the baking sheet. Bake for 10 minutes. Stir in almonds and coconut; bake until the oats are fragrant, about 8 minutes. Turn off the oven. Stir raisins into the muesli.
2. Microwave honey for 10 seconds in a glass measuring cup. Stir in vanilla and cinnamon; drizzle over the muesli and stir to coat. Return the muesli to the turned-off warm oven and let cool completely, about 2 hours. Stir in flaxseeds, if using.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 2 weeks.

• Note: Rye or wheat flakes are simply rye or wheat kernels that have been steamed and rolled, oatmeal-style. Look for them in natural-foods stores.
• Tip: Grind flaxseeds in a clean coffee grinder or dry blender just before using.

Nutrition

Per serving (1/2 Cup): 196 calories; 5 g fat ( 1 g sat , 2 g mono ); 0 mg cholesterol; 34 g carbohydrates; 6 g protein; 5 g fiber; 6 mg sodium; 209 mg potassium.

Healthy Recipe

I

 Quick Chicken Cordon Blue

Ingredients

• 4 boneless, skinless chicken breasts (1 1/4-1 1/2 pounds), trimmed and tenders removed (see Tip)
• 1/2 teaspoon freshly ground pepper, divided
• 1/4 teaspoon salt
• 1/3 cup shredded Gruyère or Swiss cheese
• 2 tablespoons reduced-fat cream cheese
• 1/4 cup coarse dry whole-wheat breadcrumbs (see Note)
• 1 tablespoon chopped fresh parsley
• 4 teaspoons extra-virgin olive oil, divided
• 1/4 cup chopped ham (about 1 ounce)

Preparation

1. Preheat oven to 400°F.
2. Sprinkle chicken with 1/4 teaspoon pepper and salt. Combine cheese and cream cheese in a bowl. Combine the remaining 1/4 teaspoon pepper with breadcrumbs, parsley (or thyme) and 2 teaspoons oil in another bowl.
3. Heat the remaining 2 teaspoons oil in a large, ovenproof nonstick skillet over medium heat. Cook the chicken until browned on both sides, about 2 minutes per side. Move the chicken to the center so all pieces are touching. Spread with the cheese mixture, sprinkle with ham, then top with the breadcrumb mixture.
4. Bake until the chicken is no longer pink in the center and an instant-read thermometer registers 165°F, 5 to 7 minutes.

Nutrition

Per serving: 245 calories; 12 g fat; 82 mg cholesterol; 4 g carbohydrates; 28 g protein; 1 g fiber; 314 mg sodium; 216 mg potassium.

Healthy Recipe: Kids Lunch Special!

Pizza Roll-Up 

 

Ingredients

• 1 8-inch whole-wheat flour tortilla
• 2 tablespoons prepared pizza sauce
• 12 leaves baby spinach
• 3 tablespoons shredded part-skim mozzarella
• 1/2 cup cucumber spears
• 1/2 cup cauliflower florets
• 2 tablespoons low-fat creamy dressing, such as ranch
• 1 cup small watermelon pieces
• 6 chocolate wafer cookies

Preparation

1. Place tortilla on a plate and spread pizza sauce over it. Top with an even layer of spinach and sprinkle cheese on top. Microwave on High until the cheese is just melted, about 45 seconds. Carefully roll the tortilla up. Let cool for 10 minutes before slicing into pieces, if desired. Pack the slices in a medium container.
2. Pack cucumber and cauliflower in another medium container. Nestle a small, dip-size container among the vegetables and add dressing.
3. Pack watermelon in one small container and cookies in another small container.

Nutrition

Per serving: 419 calories; 11 g fat; 65 g carbohydrates; 16 g protein; 6 g fiber; 679 mg sodium; 415 mg potassium.

10 Reasons To Support Local Business

From: Institute of Self-Reliance

1.  Local Character and Prosperity

In an increasingly homogenized world, communities that preserve their one-of-a-kind businesses and distinctive character have an economic advantage.

2.  Community Well-Being

Locally owned businesses build strong communities by sustaining vibrant town centers, linking neighbors in a web of economic and social relationships, and contributing to local causes.

3. Local Decision-Making

Local ownership ensures that important decisions are made locally by people who live in the community and who will feel the impacts of those decisions.

4.  Keeping Dollars in the Local Economy

Compared to chain stores, locally owned businesses recycle a much larger share of their revenue back into the local economy, enriching the whole community.

5.  Job and Wages

Locally owned businesses create more jobs locally and, in some sectors, provide better wages and benefits than chains do.

6.  Entrepreneurship

Entrepreneurship fuels America’s economic innovation and prosperity, and serves as a key means for families to move out of low-wage jobs and into the middle class.

7.  Public Benefits and Costs

Local stores in town centers require comparatively little infrastructure and make more efficient use of public services relative to big box stores and strip shopping malls.

8.  Environmental Sustainability

Local stores help to sustain vibrant, compact, walkable town centers-which in turn are essential to reducing sprawl, automobile use, habitat loss, and air and water pollution.

9.  Competition

A marketplace of tens of thousands of small businesses is the best way to ensure innovation and low prices over the long-term.

10.  Product Diversity

A multitude of small businesses, each selecting products based, not on a national sales plan, but on their own interests and the needs of their local customers, guarantees a much broader range of product choices.

Healthy Recipe: Lasagna Makeover

Lasagna Makeover:

 

Nutrition Facts:

Before | After

Serving size 1 piece

Calories per serving
735 | 260

Fat
47.1g | 7g

Percent of total calories
58 percent | 24 percent 

 Ingredients:

• 2 cups fat-free, less-sodium chicken broth 
• 1/2 teaspoon freshly ground black pepper, divided
• 1 pound skinless, boneless chicken breast, cut into bite-sized pieces, divided
• 3 cups 1% low-fat milk 
• 1/3 cup all-purpose flour (about 1 1/2 ounces) 
• 1 1/2 cups (6 ounces) freshly grated Parmesan cheese, divided
• 1/4 cup chopped fresh parsley
• Cooking spray
• 12 no-cook lasagna noodles (8 ounces), divided
• 8 ounces thinly sliced 96% fat-free deli ham, chopped, divided
• Chopped fresh parsley (optional)
  

   

  Preparation

• Preheat oven to 350°.
• Place broth and 1/4 teaspoon pepper in a large skillet over medium-high heat, and bring to a boil. Add chicken; cover, reduce heat, and simmer 10 minutes or until chicken is done. Remove chicken from pan with a slotted spoon; set aside.
• Combine milk, flour, and remaining 1/4 teaspoon pepper in a bowl; stir well with a whisk until smooth. Add milk mixture to broth in pan. Bring mixture to a boil over medium-high heat, stirring constantly. Cook 1 minute or until mixture thickens, stirring constantly. Remove from heat. Add 1 cup cheese and parsley, stirring until cheese melts.
• Spread 1 cup sauce over bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 3 lasagna noodles over sauce. Spoon 3/4 cup sauce evenly over noodles. Top evenly with one-third ham and one-third chicken. Repeat layers twice, ending with noodles. Top with remaining sauce. Sprinkle evenly with remaining 1/2 cup cheese.
• Cover with foil very lightly coated with cooking spray; bake at 350° for 30 minutes. Remove and discard foil; bake 10 minutes or until the cheese lightly browns. Sprinkle with parsley, if desired.

 To the Rescue. Do you have a favorite recipe that needs a healthy makeover? Maybe we can lighten it up. Send it to us at agape@agapetherapy.com with "Lighten Up" in the subject line.

Healthy Recipe

Leftover Turkey Healthy Recipes:
Don’t worry if you overdid the turkey this Thanksgiving— with only about 144 calories and less than 2 grams of saturated fat per 3-ounce serving, roasted turkey or chicken is a healthy choice. Plus we put a healthy twist on these two recipes for leftover turkey for your post-Thanksgiving meals.

Crispy Turkey Tostadas

Active Time: 35 minutes
Total Time: 35 minutes
4 Servings, 2 tostadas each 

Ingredients

• 1 14-ounce can petite diced tomatoes, preferably with jalapeños
• 1 medium onion, thinly sliced
• 3 cups shredded cooked turkey, or chicken (12 ounces; see Tip)
• 8 corn tortillas
• Canola or olive oil cooking spray
• 1 avocado, pitted
• 1/4 cup prepared salsa
• 2 tablespoons reduced-fat sour cream
• 2 tablespoons chopped fresh cilantro
• 1 cup shredded romaine lettuce
• 1/2 cup shredded Monterey Jack cheese

Preparation

1. Position racks in the upper and lower thirds of the oven; preheat to 375°F.
2. Bring tomatoes and their juice to a boil in a medium saucepan over medium heat. Add onion and cook, stirring occasionally, until the onion is soft and most of the liquid has evaporated, 15 to 20 minutes. Add turkey (or chicken) and cook until heated through, 1 to 2 minutes.
3. Meanwhile, coat tortillas on both sides with cooking spray. Divide the tortillas between 2 large baking sheets. Bake, turning once, until crisped and lightly brown, about 10 minutes.
4. Mash avocado in a bowl. Stir in salsa, sour cream and cilantro until combined.
5. To assemble tostadas, spread each crisped tortilla with some of the avocado mixture. Top with the turkey (or chicken) mixture, lettuce and cheese.

Tips & Notes

• Tip: To poach chicken breasts, place boneless, skinless chicken breasts in a medium skillet or saucepan. Add lightly salted water to cover and bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.

Nutrition

Per serving: 397 calories; 15 g fat; 34 g carbohydrates; 33 g protein; 8 g fiber

 

Shredded Turkey & Pinto Bean Burritos

Active Time: 20 minutes
Total Time: 40 minutes
6 Servings 

Ingredients

• 1 tablespoon canola oil
• 1 medium onion, halved and sliced
• 2 cloves garlic, minced
• 1 tablespoon ground cumin
• 1 teaspoon chile powder
• 1 15-ounce can diced tomatoes with green chiles
• 2 tablespoons lime juice
• 4 cups shredded cooked turkey or chicken
• 1 15-ounce can pinto beans, rinsed
• 6 10-inch whole-wheat flour tortillas or wraps, warmed (see Tip)
• 3/4 cup grated Monterey or pepper Jack cheese
• 2 cups shredded green cabbage

Preparation

1. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until softened, about 2 minutes. Stir in garlic, cumin and chile powder and cook for 30 seconds. Add tomatoes and lime juice; bring to a boil. Reduce heat to a simmer and cook until the onions are very soft, 16 to 20 minutes. Stir in turkey (or chicken) and beans and continue cooking until the mixture is heated through, 3 to 5 minutes more. Divide the turkey-bean mixture among tortillas (or wraps). Top each with cheese and cabbage, roll into burritos and serve.

Tips & Notes

• Make Ahead Tip: Prepare the filling (Step 1), cover and refrigerate for up to 2 days.

• Tip: To warm tortillas: Wrap in foil and bake at 300°F until steaming, or wrap in barely damp paper towels and microwave on High for 30 to 45 seconds.

Nutrition

Per serving: 392 calories; 12 g fat; 37 g carbohydrates; 38 g protein; 6 g fiber

How to keep weight off for the long haul!

Just a lil reminder that Black Friday we will have a special running.  Note this! Research from the Standford Research Center has come out with news that learning how to lose weight correctly and learning "stability skills" before beginning to lose weight proves to help keep weight off for the long haul!
Like many habits, people have triggers that make them want to indulge in their habit, whatever it may be.  One of the skills is learning how to manage those triggers.
That means more success.  Come talk to Sarah P. at Agape to start your preplan!

Healthy Recipe

Quick Chicken Parmesan

 Makes 4 Servings

Ingredients

• 2 8-ounce boneless, skinless chicken breasts, trimmed
• 3/4 teaspoon salt, divided
• 1/2 teaspoon freshly ground pepper, divided
• 1/2 cup coarse dry breadcrumbs, preferably whole-wheat (see Tip)
• 3 tablespoons extra-virgin olive oil, divided
• 1 medium onion, chopped
• 3 cloves garlic, minced
• 1 28-ounce can no-salt-added crushed tomatoes
• 1 teaspoon Italian seasoning
• 1 cup shredded part-skim mozzarella cheese
• 1/4 cup chopped fresh basil or parsley

Preparation

1. Cut each chicken breast in half on the diagonal to make 4 roughly equal portions. Place between pieces of plastic wrap and pound with the smooth side of a meat mallet or a heavy saucepan to an even 1/4-inch thickness. Sprinkle the chicken with 1/4 teaspoon each salt and pepper. Combine breadcrumbs and 1 tablespoon oil in a small bowl; set aside.
2. Position rack in upper third of oven; preheat broiler to high.
3. Heat 1 tablespoon oil in a large, ovenproof skillet over medium-high heat. Add half the chicken and cook until golden, 2 to 3 minutes per side. Transfer to a plate. Reduce the heat to medium and repeat with the remaining 1 tablespoon oil and chicken. Transfer the chicken to the plate.
4. Add onion and garlic to the pan and cook, stirring, until beginning to soften, 2 to 3 minutes. Remove the pan from the heat. Pour in crushed tomatoes; add Italian seasoning and the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Return the pan to medium heat and cook, stirring, until the onions are tender, 2 to 3 minutes. Return the chicken and any accumulated juices to the pan. Turn to coat with the sauce.
5. Sprinkle about 1/4 cup of cheese over each piece of chicken, then top with the reserved breadcrumb mixture. Broil until the cheese is melted, about 1 minute. (Watch carefully to prevent burning.) Serve the chicken with the sauce, sprinkled with basil (or parsley).

Tips & Notes

• Tip: To make coarse dry breadcrumbs, spread crumbs on a baking sheet and bake at 250°F until dry, 10 to 15 minutes. One slice of bread makes about 1/2 cup fresh breadcrumbs or about 1/3 cup dry breadcrumbs. For store-bought coarse dry breadcrumbs we like Ian’s brand, labeled Panko breadcrumbs. Find them at well-stocked supermarkets.

Nutrition Per serving: 386 calories; 19 g fat; 20 g carbohydrates;  34 g protein; 4 g fiber; 708 mg sodium;

Black Friday Special Coming!

November 23rd get your Black Friday Annual Special on Massages and Reflexology treatments, even Personal Training sessions if you dare.  :)

Best anti-inflammatory ever! And I don't mean Ibuprofren

So many of us take Ibuprofren or the like when we are having pain or soreness.  Sometimes we go get some muscle relaxants etc.  Next time you are feeling pain, achey, strain, tightness, headaches etc try this:

1 tsp. of Apple Cider Vinegar (with The Mother...which is an important ingredient)
1 tsp. Orange Peel Honey
and the best way is to mix it in 1 cup hot water.

Drink 1-2 a day and most of you will be quite surprised what all feels better.

Enjoy the natural way and be nice to your body, it works very hard for you!  If you have questions email us at agape@agapetherapy.com

Have a great weekend!

Healthy Recipe

 

Chocolate Pretzel & Cherry Popcorn Balls

 

12 (2-inch) balls

Active Time: 20 minutes
Total Time: 20 minutes






 Ingredients

• 6 heaping cups popped corn
• 1/4 cup agave nectar (see Note) or honey
• 1/4 cup creamy natural peanut butter or almond butter, at room temperature
• 2 tablespoons finely chopped dark chocolate-covered pretzels
• 2 tablespoons finely chopped dried cherries

Preparation

1. Line a baking sheet with parchment or wax paper. Prepare a medium bowl of ice water. Put popcorn in a large bowl.
2. Combine agave (or honey) and peanut butter (or almond butter) in a small saucepan. Cook over medium heat, stirring gently but constantly. As soon as the mixture starts to lightly bubble, cook, stirring constantly, for 15 seconds more.
3. Immediately pour the mixture evenly over the popcorn; gently mix with a wooden spoon or spatula until well coated. Gently stir in dark chocolate-covered pretzels and finely chopped dried cherries.
4. Dip both hands in the ice water. Working quickly, press small handfuls (heaping 1/4 cup each) of the popcorn mixture firmly into 2-inch balls. (Make sure each ball gets a little bit of the pretzels and dried cherries.) Place the balls on the prepared baking sheet. If they seem too fragile, rinse hands with cold water and press and squeeze each ball again to help keep it together.
5. Let cool completely before storing. To store, individually wrap in plastic wrap and store in an airtight container.

Tips & Notes

• Make Ahead Tip: Wrap airtight for up to 2 days, but best the day they are made.

• Note: Agave syrup or nectar is the naturally sweet juice extracted from the agave plant. It has a lower glycemic index and is lower in calories than table sugar, but is even sweeter. Use it in moderation when substituting for table sugar. Look for it near other sweeteners in health food stores and well-stocked supermarkets.

Nutrition

Per ball: 89 calories; 3 g fat; 0 mg cholesterol; 13 g carbohydrates; 6 g added sugars; 2 g protein; 1 g fiber; 34 mg sodium; 18 mg potassium.

Healthy Recipe

 Overnight Oatmeal

Ingredients

• 8 cups water
• 2 cups steel-cut oats
• 1/3 cup dried cranberries
• 1/3 cup dried apricots, chopped
• 1/4 teaspoon salt, or to taste

Preparation

1. Combine water, oats, dried cranberries, dried apricots and salt in a 5- or 6-quart slow cooker. Turn heat to low. Put the lid on and cook until the oats are tender and the porridge is creamy, 7 to 8 hours. Stovetop Variation Halve the above recipe to accommodate the size of most double boilers: Combine 4 cups water, 1 cup steel-cut oats, 3 tablespoons dried cranberries, 3 tablespoons dried apricots and 1/8 teaspoon salt in the top of a double boiler. Cover and cook over boiling water for about 1 1/2 hours, checking the water level in the bottom of the double boiler from time to time.

Tips & Notes

• Ingredient Note: Steel-cut oats, sometimes labeled "Irish oatmeal," look like small pebbles. They are toasted oat groats—the oat kernel that has been removed from the husk that have been cut in 2 or 3 pieces. Do not substitute regular rolled oats, which have a shorter cooking time, in the slow-cooker oatmeal recipe.

Nutrition

Per serving: 193 calories; 3 g fat; 0 mg cholesterol; 34 g carbohydrates; 0 g added sugars; 6 g protein; 9 g fiber

When to stretch? When not to stretch!

Why do we stretch ? We stretch in order to increase flexibility or ROM.    

When to stretch?  

1.  When flexibility is limited

2.  Motion is restricted

3.  Before and or after exercise to decrease soreness and as a way to prevent injuries

When not to stretch

1.  After a recent break

2.  When swelling or infection are present

3.  Tissue trauma is apparent, bruising etc.

4.  When individual already has too much flexibility or is hypermobile.

Stress-strain curve for connective tissue

Holding a stretch is referred to as static stretching, which is just one type of stretching.  With static stretching, the stretch is held for a period of time.   Muscles are like rubber bands they return to normal resting length when a stretch is not held long enough.  A stretch must be held long enough to move past the rubber band or elastic stage and reach the plastic stage.  The plastic stage means the muscle will hold the length it has gained from stretch after the force is taken away, in turn increasing the muscles length.

One last note...when you have enough range of motion or flexibility, stretching isn't really necessary and often creates instability.  Be mindful of why you are choosing to do what you are doing!

Healthy Recipe

Ingredients

• 1 1/3 pounds  Gold or red potatoes, unpeeled, scrubbed
• 2 teaspoons extra-virgin olive oil
• 1/2 teaspoon salt

Preparation

1. Slice potatoes into thin (1/8-inch) rounds. Toss the slices in a medium bowl with oil and salt to coat evenly.
2. Coat a large microwave-proof plate with cooking spray. Arrange some potato slices in a single layer on the plate. Microwave, uncovered, on High until some slices start to brown, 2 to 3 minutes (depending on potato thickness and microwave power). Turn the slices over and continue microwaving until they start to crisp and brown around the edges, 2 to 4 minutes more. Check frequently and rearrange slices as needed to prevent scorching. Transfer the chips to another plate and allow to cool completely. (They will crisp more as they cool.) Repeat with the remaining potato slices.

Nutrition

Per serving: 141 calories; 2 g fat;  26 g carbohydrates;  3 g protein; 2 g fiber

SHOULDER STRONG

by Matt, Agape Doctor of Physical Therapy

In 1995, a study by Sher (not the entertainer!) using MRI’s showed that 34% of all the individuals (and 54% over age 60) in the study demonstrated rotator cuff tear(s). 11 years later, a study by Yamaguchi, using diagnostic ultrasounds, found that number to be 36% of the population having rotator cuff tears.  In general, studies have shown that 30-50% of the population over 50 years of age have either a partial or full thickness tear of one of their 4 rotator cuff muscles.  

These numbers are rather significant, however, many of these individuals do not have any symptoms.  Those who do have rotator cuff injuries understand the significance of their injury, as well as how limiting it can be on their daily lives. The key to good rotator cuff health is posture and strength.  

For starters, begin with improving your posture.  This is easier said than done, but if you can find a daily reminder (when your phone rings, every time you check your email, or something else you do on a regular basis) that prompts you to re-adjust your posture, you will quickly find that you will be more aware of what your body position is doing.  There are also postural aides out there like Intelliskin shirts that improve posture without having to think about it all day long!

Once your shoulder is properly positioned with good posture, your rotator cuff should move in a more appropriate manner, and thus limiting fraying that may occur due to impingement-like issues.  You can then begin to build strong rotator cuff musculature.  Most literature shows that the rotator cuff only fires up to about 15 pounds of resistance.  That means, for most people, doing rubber band resistance exercises and light dumbbell strengthening should improve one’s rotator cuff strength and health.  By putting a pillow or a rolled up towel between your arm and side, studies have shown that the rotator cuff fires up to 200% more effectively as compared to not having something between your arm and side.

By working on some basic strengthening exercises (INSERT LINK HERE) you should be able to improve your rotator cuff strength and limit potentially problematic range of motion loss and increased pain later in life.

INTERNAL ROTATION

SHOULDER EXTENSION

EXTERNAL ROTATION

What is eccentric strengthening, and what is the benefit?

by Bethany, Agape Physical Therapist and Athletic Trainer

Muscle contractions can be divided into 3 groups, concentric, eccentric, and isometric.  The easiest, isometric, consists of a muscle contracting but no joint motion is produced.  Concentric contractions involve a shortening of the muscle to produce joint motion.  An example is actively bending your elbow, a concentric contraction of your bicep.  Eccentric muscle contractions are an overall lengthening of a muscle as it contracts to produce joint motion.  An example would be to slowly straighten your elbow from an already bent position, an eccentric contraction of your bicep.

Concentric contractions stress and predominately strengthen the belly of the muscle. Eccentric contractions stress and strengthen the tendon tissue more than the muscle itself.  This is of particular importance to those people that suffer from chronic tendon issues. Tendinopathies respond particularly well to eccentric exercises, but should not be used for inflammatory tendinitis.

A couple of examples of eccentric exercises include calf raises off the edge of a step, or lateral step downs for the knee.  Concentric gastrocnemius rising up onto the toes, and eccentric gastrocnemius slowly lowering the heels back down.  Concentric quadriceps rising up onto the step, and eccentric quadriceps slowly lowering back down.

If you have any further questions, or feel you would be appropriate to do some eccentric exercises, contact Agape Therapy and set up an appointment for one of our personal trainers. 

Healthy Recipe

 

 Frozen Pumpkin Mousse Pie

Ingredients

Crust

• 30 small gingersnap cookies, (about 7 1/2 ounces)
• 2 tablespoons raisins
• 1 tablespoon canola oil

Filling

• 1 cup canned pumpkin puree
• 1/3 cup packed brown sugar
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground ginger
• 1/4 teaspoon freshly grated nutmeg
• 2 pints (4 cups) frozen low-fat vanilla ice cream, softened 

Preparation

1. Preheat oven to 350°F. Coat a 9-inch deep-dish pie pan with cooking spray.
2. To prepare crust: Combine gingersnaps and raisins in a food processor and pulse until finely chopped. Add oil and pulse until blended. Press evenly into the bottom and up the sides of the prepared pan.
3. Bake the crust until set, about 10 minutes. Transfer to a wire rack to cool completely.
4. To prepare filling: Combine pumpkin, sugar, cinnamon, ginger and nutmeg in a large bowl and mix well. Add ice cream and stir until blended. Spoon the mixture into the cooled pie crust.  Freeze until firm, at least 2 hours. Let the pie soften slightly in the refrigerator for 20 to 30 minutes before serving.

Tips & Notes

• Make Ahead Tip: Cover and freeze the pie for up to 3 days. | Equipment: 9-inch deep-dish pie pan

• Tip: To soften ice cream quickly, microwave on Medium-Low for 30 to 60 seconds.

Nutrition

Per serving: 230 calories; 5 g fat ( 1 g sat , 2 g mono ); 4 mg cholesterol; 42 g carbohydrates; 4 g protein; 2 g fiber; 179 mg sodium; 165 mg potassium.

Healthy Recipes

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Zucchini Casserole

12 servings, about 1 cup each

Active Time: 40 minutes

Total Time: 2 hours

Ingredients

• 1 1/2 cups long-grain brown rice
• 3 cups reduced-sodium chicken broth
• 4 cups diced zucchini, and/or summer squash (about 1 pound)
• 2 red or green bell peppers, chopped
• 1 large onion, diced
• 3/4 teaspoon salt
• 1 1/2 cups low-fat milk
• 3 tablespoons all-purpose flour
• 2 cups shredded pepper Jack cheese, divided
• 1 cup fresh or frozen (thawed) corn kernels
• 2 teaspoons extra-virgin olive oil
• 8 ounces turkey sausage, casings removed
• 4 ounces reduced-fat cream cheese ,
• 1/4 cup chopped pickled jalapeños

Preparation

1. Preheat oven to 375°F.
2. Pour rice into a 9-by-13-inch baking dish. Bring broth to a simmer in a small saucepan. Stir hot broth into the rice along with zucchini (and/or squash), bell peppers, onion and salt. Cover with foil. Bake for 45 minutes. Remove foil and continue baking until the rice is tender and most of the liquid is absorbed, 35 to 45 minutes more.
3. Meanwhile, whisk milk and flour in a small saucepan. Cook over medium heat until bubbling and thickened, 3 to 4 minutes. Reduce heat to low. Add 1 1/2 cups Jack cheese and corn and cook, stirring, until the cheese is melted. Set aside.
4. Heat oil in a large skillet over medium heat and add sausage. Cook, stirring and breaking the sausage into small pieces with a spoon, until lightly browned and no longer pink, about 4 minutes.
5. When the rice is done, stir in the sausage and cheese sauce. Sprinkle the remaining 1/2 cup Jack cheese on top and dollop cream cheese by the teaspoonful over the casserole. Top with jalapeños.
6. Return the casserole to the oven and bake until the cheese is melted, about 10 minutes. Let stand for about 10 minutes before serving.

Tips & Notes

• Make Ahead Tip: Prepare through Step 5; cool, cover and refrigerate for up to 1 day. To finish, bake at 375°F until the casserole is hot and the cheese is melted, about 45 minutes.

• Tip: To remove corn from the cob: Stand an uncooked ear of corn on its stem end in a shallow bowl and slice the kernels off with a sharp, thin-bladed knife. This technique produces whole kernels that are good for adding to salads and salsas. If you want to use the corn kernels for soups, fritters or puddings, you can add another step to the process. After cutting the kernels off, reverse the knife and, using the dull side, press it down the length of the ear to push out the rest of the corn and its milk.

Nutrition

Per serving: 248 calories; 9 g fat (5 g sat , 1 g mono ); 34 mg cholesterol; 29 g carbohydrates; 13 g protein; 2 g fiber; 491 mg sodium; 273 mg potassium.

Nutrition Bonus: Vitamin C (56% daily value), Vitamin A (20% dv), Calcium (16% dv).

Carbohydrate Servings: 2

Exchanges: 1 1/2 starch, 1 vegetable, 1 high-fat meat