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.