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.