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Friday Foodspiration: Sweet Oat Bread

Friday Foodspiration: Sweet Oat Bread

Have you given up bread to go gluten free or low carb?

I have a scrumptious solution! Yes, it does have oats so there are carbs and Yes many brands of oats contain gluten because of the way they are manufactured and Yes many people have difficulty digesting grains. However, this is a much better option than gluten free breads you find at the store with a long list of artificial ingredients.

To cancel out some of the negative digestive or gluten issues with oats, I use a brand that is gluten free AND sprouted. When grains are sprouted, they are easier to digested and nutrients are more easily used by the body (click on the ingredients to see the specific products I use). This bread is also high in protein which is always a bonus in my book when I am fueling my family.

Gluten, Dairy, and Sugar Free.

The Worst Sore Muscle Advice We Hear

The Worst Sore Muscle Advice We Hear

One day you’re pleased with yourself for finally painting the guest room or spending the full half hour on the rowing machine. The next day you can barely reach up to brush your hair because you’re sore all over. You probably have a case of delayed onset muscle soreness.

That achy feeling is caused by microscopic tears in your muscle tissue, which lead to inflammation and discomfort. It’s most likely to appear about 1 or 2 days after you engage in a strenuous activity or a task that you’re not used to doing. Despite the discomfort, it is actually beneficial for the body. The inflammation is blood and nutrients rushing to the area to repair any damage and allow your body to build itself back stronger.

While it’s nothing serious and will go away on it’s own in a few days, we know you would rather this happen sooner rather than later. Unfortunately, the tips you get from well meaning friends, the guy next to you at the gym, or the online health magazine may not be the best advice. I’ve heard some pretty bad ones over the years.

As doctors of physical therapy we are experts in movement and recovery, so let us give you the expert advice you have been looking for. There are some things that will help relieve the pain and some things you’re better off avoiding.

Friday Foodspiration: Very Berry Spread

Friday Foodspiration: Very Berry Spread

I have a kid that loves jam and jellies. Any way to add some sweetness to what might be a boring piece of toast. My first trick was to buy a brand labeled “sugar free”. This was also my first mistake back when I didn’t carefully read food labels.

Come to find out the “sugar free” version had dangerous artificial sweeteners and food dyes. I just don’t understand why you would have to add red food dye to strawberry jam - shouldn’t it already be red?

Well, leaving the grocery store a little frustrated I came home and used the variety of left over berries in the fridge to make my own jam/jelly/spread - whatever you want to call it. You can also used frozen berries if you don’t have fresh one on hand.

Gluten, grain, dairy, sugar, and pectin free.

Is Your Injury Due to Overuse or Under Recovery?

Is Your Injury Due to Overuse or Under Recovery?

Each year 60% of runners are injured.

Most often, the pain is labeled an overuse injury.

Subsequently athletes experience localized weakness, altered movement patterns, and lost training days. More frustrating though is the fact that once a runner, or any athlete, returns to their training it is highly likely that the injury will happen again.

It is typically understood that overuse injuries occur due to too much training. Then why can many runners log in countless miles without getting injured?  How do they do it? Why aren't they getting over use injuries?

I believe it is because the injury in fact is not always due to over training, but actually under recovery.

Friday Foodspiration: Collagen Corn Muffins

Friday Foodspiration: Collagen Corn Muffins

My kids love corn muffins with just about any dinner I serve. So I set out to add a nutritional boost to my old recipe. No gluten, no sugar, no dairy and added collagen protein makes this a win in my book. And my daughter was sure to write down the recipe and call it “Mommy’s Famous Corn Muffins” she liked them so much.

If you want a grain free muffin, you can do 1 cup almond flour and omit the cornmeal. Either way these are great for chili night, salad night, or even for breakfast with some sugar free jam.

Top 10 Benefits of a Daily Walk

Top 10 Benefits of a Daily Walk

Are you feeling down, constipated, or overweight? Is your blood pressure or blood sugar a little high? Do you have trouble falling asleep at night? The solution might be as simple as walking for 30 minutes each day. 

A walk might seem like child’s play compared to running a marathon or competing in crossfit. However, a simple walk can be a very healthy alternative or addition if you lack the time to get to the gym, interest in more intense exercise, or need to recover from your hard core activities. .

Humans were built for walking, and many health experts believe that the chair was the worst invention ever created. You can do a lot to enhance your health by standing up and taking even a short walk.

Here are the top benefits you can enjoy when making a daily walk a daily habit.

Friday Foodspiration: Ground Chicken Chili

Friday Foodspiration: Ground Chicken Chili

Chili in the summer, you may be thinking I’m crazy! But, our family loves this not so hot and spicy chili with some cool avocado and fresh tomatoes on top. My husband goes crazy with the sour cream and shredded cheese since it agrees with his body. The kids . . . well, they have to have what my daughter calls my “famous gluten free cornbread”. Not really famous anywhere except our house (perhaps I’ll post that recipe next week).

This chili is very mild and kid friendly, but you could obviously add chopped jalapenos and some more spice to kick it up a notch. The way I see it, we are sweaty enough these days, we don’t need to induce sweat from our food.

Gluten free. Grain free. Soy Free. Dairy Free. Low Carb

10 Everyday Triggers that Cause Weight Gain (and how to avoid them)

10 Everyday Triggers that Cause Weight Gain (and how to avoid them)

Most of us have good intentions to eat healthy to stay fit and maintain a healthy body composition (more muscle and less fat on our bodies). But, do you sometimes feel like external events are interfering with your food choices?

Triggers in our environment can play a big role in our success (or lack there of) when it comes to healthy eating. Maybe you automatically buy a soda and popcorn at the movie theater even though you just ate dinner an hour ago. On the other hand, after a great workout at the gym are you more likely to stop for a salad than fast food fries?

Knowledge is power when it comes to our habits and food triggers. So, let’s discover the environmental triggers that make you want to make unhealthy food choices, and learn to overcome them.

Friday Foodspiration: Peach Coconut Crisp

Friday Foodspiration: Peach Coconut Crisp

Do you follow us on Instagram? If not, we think you should AND we would love to follow you so tag us in a post. If you do, then you know about our peach picking adventure at Jones Orchard this past weekend. It actually wasn’t too hot, the peaches were plentiful and our 10 pound bucket was full in about 30 minutes.

But, what do you do with 10 pounds of ripe peaches. Well, your kids will try to eat too many and make themselves sick. You can chop and freeze some for smoothies. And you can bake! I modified my traditional peach crisp recipe (that contains butter, flour, eggs, and oats) to make it food allergy friendly and low in carb.

Gluten free, grain free, dairy free, sugar free.

7 Secrets to Staying Active at Mid Life

7 Secrets to Staying Active at Mid Life

A recent study confirms what we all probably already knew. As adults, we tend to become much less active as they reach their midlife years. For example, yesterday my 7-year-old son beat the entire family in our Fit Bit challenge with 28,942 steps AND he had it off for 2 hours while swimming at the pool.

 Need more proof? Researchers at the University of Texas completed a large scale study of activity levels among subjects 38 to 50 years old. As they followed them for ten years, they expected that intense training and activity would decrease, but they were surprised to find a decline in ordinary daily activities like walking as well.

 We like to think of a decline in activity to be an issue for those in their “senior" years, not something that will effect us at mid life when we are supposed to be going strong. It’s actually a serious issue, because after about age 30 we start to lose bone and muscle mass and gain weight more easily. In addition, our heart starts to become smaller and less flexible.

 The good news . . . research also shows us that at ANY AGE we can start to turn back the clock with regular and appropriate exercise. But, let’s not wait until our elderly years when we can actually see the results of bone and muscle loss. If we want to beat the odds, it’s important to start making choices in mid life that will lower our risk for serious conditions like osteoporosis, obesity, cancer, diabetes, and dementia.

Consider these tips for staying active and living healthy for those of us in mid life.