Dark Chocolate Pomegranate Bark
Sweet Potato Waffles (Paleo)
If you prefer the bar to be more dense and last longer at room temperature, double the protein powder to make the batter less moist!
1 cup rolled oats
14 oz can chickpeas, drained & rinsed
10 Medjool dates, pitted
15 oz can (1 3/4 cups) pumpkin puree
1/4 cup coconut oil (melted)
1 tablespoon pumpkin pie spice
1 teaspoon baking powder
1/2 teaspoon salt
1/2 cup chocolate chips or chunk
Preheat oven to 350 degrees F. Line 8 x 8 square baking dish with unbleached parchment paper and spray with cooking spray.
Add oats to a powerful blender or food processor and process until finely ground.
Add remaining ingredients, except chocolate chips, and process until smooth. Add chocolate chips and stir to mix.
Pour batter into baking dish, level with spatula and bake for 25 minutes. Remove from the oven and let blondies cool for 10 minutes. Transfer to a cooling rack and let cool completely before slicing. Drizzle with chocolate drizzle if you wish. Cut into 16 squares.
Storage Instructions: Refrigerate in an airtight container for up to 7 days or freeze for up to 3 months.
Pumpkin Spice Latte
- freshly brewed coffee
- 2 tablespoons organic canned pumpkin
- 2 cups milk (non-dairy milk of your choice)
- 1 teaspoon pumpkin spice (or ¾ tsp cinnamon, ¼ tsp nutmeg, ¼ tsp ground ginger)
- black pepper
- 1.5 tablespoon vanilla extract
- 1-2 tablespoons coconut sugar or maple syrup
- Combine the pumpkin, milk and spices in a pot over the stove. Stirring together until heated through and well combined.
- Add the vanilla and sweetener (sugar or maple syrup) and then transfer mixture to a blender. (Or use an immersion blender or whisk in the mixture) in order to froth it up.
- Serve 2 parts coffee, 1 part pumpkin mix (or 50/50) – whatever your preferred ratio - in warm mugs. Add a little coconut cream on top if you like and a sprinkle of nutmeg or cinnamon.
We hope everyone had a wonderful Thanksgiving filled with joy! The Thanksgiving, Christmas, and New Year’s Holidays are a great time of year for family and reflection. We spend time together and eat well-prepared food (hopefully!), talk, pray, and laugh as a family.
So why would anyone needs tips to help avoid pain during the Holidays?
First off, we’re talking about physical pain here. The demands of the Holiday season with all the shopping, lifting of boxes, standing while cooking, and general preparations can wreak havoc on the body if these demands are not performed properly or if you are weak in certain areas of your body. This weakness in certain muscle groups can cause muscle soreness or muscle pain, joint stress, and even minor injuries, because your muscles and joints are not accustom to being used in this way (or at all).
Maybe you remember last year’s back pain, neck pain, foot pain, ankle pain, hip pain, knee pain, or general headache associated with everything that you went through during the Holiday season. It doesn’t have to be a painful experience!
“The added demands of the holidays stresses the body, which may increase the risk of injuries related to the extra activities,” says APTA spokesperson and physical therapist E. Anne Reicherter, PT, DPT, PhD. “Using proper body mechanics can help prevent muscle and joint discomfort this holiday season.”
So let’s look at some tips that you can use to truly help avoid pain during the Holidays:
Shop, Don’t Drop: Nobody is saying you can’t go shopping just because it might hurt your back, but just be smart about it! Hopefully you stayed safe during the Black Friday rush and didn’t suffer any injuries while being trampled.
Lift With Your Legs, Not Your Back: this is a tip physical therapists will always advocate. After you shop your bags, boxes, and presents are going to have to find a way into your house. Proper lifting and carrying form is crucial to avoid unwanted pains and injuries.
These simple tips will help you avoid pain during the Holidays. If you are experiencing muscle pain in any area of the body you feel needs the attention of a physical therapist, please don’t hesitate to call us today to come meet with either Michael or Chris for a thorough evaluation to help get the relief you need this Holiday season!
Learning how to stay healthy while on vacation can be tough, but it is absolutely doable. You may take a lot of vacations and just tell yourself, “It’s vacation. I’m going to eat bad, because there’s no other way around it.”
It’s no secret that Summertime and vacations do go hand-and-hand! They get us out of the monotony of life. Vacations get us to a new location where we can actually RELAX a little!
That being said…
Vacations can be a doozy on someone’s health. The first step is telling yourself that you can make good, healthy eating choices while on vacation. The setbacks vacations can cause on one’s health are not simply due to what they consumed (or didn’t) while on the vacation, but rather due to the challenge of getting BACK INTO IT when they get home.
If you take a 7-day vacation and give yourself 100% freedom on food and drinks, you better believe that the first day back will be rough – and so will the second, and the third…
Now, for some of you, it’s a worthy trade-off. You are experienced at taking time away, and for you, eating like this ENHANCES your life. But for many, many others, it may be a ticking time bomb waiting to go off!
So what are we supposed to do???
Allow this trip to be a full splurge, or try to find some middle ground? Sometimes you might choose the last option, and sometimes you might choose the former. Ultimately the choice is yours. That’s the key to living a healthy life. You always have a choice, and you are in control of your decisions. The important thing is to get back on track when you return from your vacation.
There really is not “perfect” time or conditions to get and stay healthy. Becoming a parent, taking on more responsibilities at work, having less free time as your children grow up… these are all examples of ways that living and eating healthy can bring new challenges to your life.
God hasn’t asked us to only take care of our bodies when it’s easy. He asks us to take care of the temples we have… PERIOD. We must work THROUGH our challenges, work WITH our resources, and EMBRACE the life God has given us!
If you feel overwhelmed by al these suggestions, or any of the tips we’ve laid out as we’ve blogged about making this Summer as healthy as it can be for yourself, just choose one to try and implement it this week!
You don’t have to do ALL of these. Only do something that might lighten your load!
We hope the tips were helpful in giving you some new ideas and a fresh outlook on the Summer. Most importantly, we want you to know that you aren’t alone in the Summer transition!
Here’s to your health!!!