#FitnessFriday – Lower Body Rolls

Lower Body Rolls 

  1. Lay on your back – arms out to the side and legs straight
  2. One knee is going to lift to 90 degrees – and rotate over to the other side of the body
  3. When your shoulder starts to come up off the ground bring the leg back and down and switch sides

*Tip* If you find that this is too difficult or you cannot get a stretch without your should coming off the floor or , place a couple pillows under your leg once you have rolled. Then allow your leg to rest on the pillows.



Tips and Tricks!

  • Go Shelf by Shelf
    • Instead of emptying the entire fridge out, it’s best to go shelf by shelf. That way food doesn’t sit out too long, and allows us to
      avoid potentially getting into the temperature “danger zone.”
  • Food Removal
    • As you remove the food decide whether it is going to go back in or needs to be thrown away. Check the expiration dates on any items you want to keep.
    • Remember that sometimes the expiration date means if not open. If you have opened an item see if it needs to be used within a certain time frame. Use the look and smell test too – if it looks funky or smells funky get rid of it (unless it is supposed to smell that way). The best thi g to do with a bunch of produce that is going to go bad is make a big old soup out of it!Plus, don’t forget to wipe off packaging as needed!
  • Remove Shelves and Wash
    • Take out shelving and other removable pieces as you go. If you have glass shelves let them sit out for a bit to warm up before washing them in warm soapy water. Plastic pieces you can wash right away. Dry well.
  • Wipe Down Inside Walls
    • While you have the shelving out, now is the time to wipe down the inside walls of the fridge. I use warm soapy water on this too with a clean rag.
  • Cracks and Crevices
    • Of course the spills always go into those hard to reach places. Use that soft toothbrush in warm soapy water again to help clean out those areas and then wipe dry well with a clean cloth.
  • Remove the Drawers
    • Take out any drawers and wash well and wash the interior walls of the fridge that are covered by the drawers usually. When replacing be sure to re-adjust any air flow levers you may have.
  • Clean the Door Shelves
    • Follow the same steps as the shelves for checking food, washing dividers, and general cleaning.
  • Freezer Cleaning
    • It is basically the same kind of thing. Throw out expired food or any that has freezer burn or lots of ice crystals inside. This is a good time to try and organize a bit in here too when you put things back in.
  • Replace Filters and Bulbs
    • If you have water filters or light bulbs of any kind (inside or out) now is a time to check them and replace any that need it.
  • Check and Replace Door Seal
    • The seal around the inside of the door keeps the cold air in and the hot air out. These get worn. Use a piece of paper to test the seal by placing it between where the door closes and if you can pull the paper out easily you need to replace the seal.
  • Check the Thermostat
    • It is easy to bump dials when cleaning. Make sure you note what temperatures (numbers) your refrigerator and freezer sections are set at before you begin and then re-check that they are set there when you are done.
  • Replace the Baking Soda
    • Yes, baking soda really does help with smells inside your refrigerator. Now is the time to replace with a new fresh box. Tip: You do not have to throw away the old box, use that for cleaning the sink drains out!


#WednesdayWorkout – The Cat Camel

1. Start out on your hands and knees

2. Cat: Push your belly button up towards the sky as your back starts to round up

3. Camel: pull your belly button down towards the floor and tailbone up as your back rounds down

4. Hold for 10 seconds each direction

#TuesdayTip – Calcium & Milk

CALCIUM is a mineral that helps you build and maintain strong bones and teeth, helps your muscles work and adequate consumption of calcium throughout your life can help prevent disease such as osteoporosis, but is milk the ONLY or even BEST source?!

Yes dairy products provide the most readily absorbed calcium and in large quantities, but does it make it the best source? Well that depends!

For example, skim milk or any fat free dairy product is marketed as being the healthier option, but when we remove fat, we have to add sugar! It’s also devoid of nutritional value since fat soluble vitamins (A,D,E and K) without fat in the milk cannot be absorbed into the body. Also these products become highly processed, or “altered,” which makes it a poorer option. When it comes to dairy sources skip the low fat versions!

Some other non-dairy options to consider for your calcium needs: dark leafy greens such as bok choy, collard greens, broccoli, kale, white beans, black eyes peas, canned salmon, sardines, almonds, sesame seeds, oranges to name a few!

#Fitness Friday – The Dead Bug

The Dead Bug

Visualize a beetle or other type of bug trapped on its back with all it’s legs moving.  This is where this exercise got its name: the “Dying or Dead Bug” exercise.

The dead bug exercise is used by our professionals for 3 main reasons:

  • Teach patients how to properly use their “core” to stabilize the trunk and pelvis.
  • Dissociate the hips from the pelvis. (Allowing the hips to move in isolation from other trunk and glute movements)
  • Introduce a cross crawl pattern.

This basic exercise is valuable both as a teaching tool and a starting point.  By having the patient first begin shifting their weight from one foot to the other with their hands on their hips they will get tactile feedback to aid them in learning to stabilize the pelvis with the core muscles.  It is helpful to queue individuals with poor body awareness to keep their upper body relaxed, and not let the hips shift or rotate as they shift their weight from one foot to the other.  In order to move the hips without the pelvis shifting, or rotating one must stabilize the pelvis and trunk using the “Core” muscles.

Hip Dissociation: This teaches the body that it can in fact use the hips individually without the help of other muscles or movements.

Cross Crawl Patterning:  This is an extremely complex scientific topic that I will attempt to explain in a simplified way.  One of the first things your body learns how to do instinctively is crawling.  Its nature, it’s our brain’s way of figuring out this body we are in and it all comes down to input.  Put very simply, the body is thirsty for input and using the opposite sides of your body helps stimulate your brain to learn and recognize where it is in space (proprioception).  Our bodies learn to do things the easy way rather than the right way when it performs an incorrect movement over and over (slouching at the computer, typing, sitting) or when it is injured and trying to compensate for a body part that is causing pain or can’t perform its job properly.    We use exercises like this to help reboot the brain and encourage it to learn dissociation.

This exercise is also a great opportunity to teach breath awareness.  As an important part of core activation the diaphragm is often underused.  The diaphragm is a muscle located under the lungs.  Its job is to pull the lungs down into the bottom ribs (which in turn, pulls air in).  Teaching controlled Belly Breathing and having patients pattern the two exercises together will help take muscle tension out of the neck, use the diaphragm muscle and increase focus on the task.

#WednesdayWorkout: The Bird Dog

The Bird Dog

1. Start on your hands and knees

2. Opposite arm and leg are going to reach toward the walls – trying to get as long as you can

3. Bring them back down and switch to the other side

Hint: don’t lift the arm or leg too high – want to be long and not up to the sky!





Our patients know that we LOVE our coffee (and our desserts!). Check out this recipe below to satisfy that caffeine craving and sweet tooth!



Cappuccino Cheese Cake

Time: 1 hour

Serves: 12


6 square Baking chocolate, semi-sweet (for coffee truffles)

2/3 cup Ground coffee (strong, filling)

2/3 cup Butter, salted (crust)

2/3 tbsp Butter, salted (for coffee truffles)

3 cup crumbs Chocolate wafer (crust)

1 tbsp Coffee liqueur (26.5% alcohol by volume) (for coffee truffles)

2 cup Cream cheese (filling)

4 tsp Gelatin dry powder, unsweetened (filling)

3/4 cup Granulated sugar (filling)

1/2 cup Sour cream, 14% M.F. (filling)

2 cup Whipping cream, 35% M.F., sweetened, whipped (filling)

2 tbsp Whipping cream, 35% M.F., sweetened, whipped (for coffee truffles)

1 cup White chocolate wafers (for coffee truffles)


Chocolate Crust:

Melt butter in medium saucepan. Remove from heat. Add wafer crumbs. Mix well. Press evenly in bottom and 1 (2.5 cm) inch up side of ungreased 9 inch (22 cm) springform pan with flat-bottomed glass. Chill for 1 hour.


Coffee Filling:

Sprinkle gelatin over coffee in small saucepan. Let stand for 1 minute. Heat and stir on low until dissolved completely. Cool slightly.

Beat cream cheese, sour cream, and sugar in a large bowl until smooth and well combined. Add gelatin mixture. Beat.

Beat whipping cream in small bowl until soft peaks form. Fold into cream cheese mixture. Spoon into crust. Spread evenly. Cover. Chill for at least 8 hours or overnight.

Dust top of cheesecake with cocoa.

Coffee Truffles:

Combine first 3 ingredients in a small heavy saucepan. Heat and stir on lowest heat, stirring often, until chocolate is almost melted. Do not overheat. Remove from heat. Stir until smooth.

Add liqueur. Stir. Turn into small bowl. Chill for about 2 hours until firm. Roll into balls using 1 tsp (5 mL) for each. Place on foil-lined baking sheets. Chill for about 1 hour until firm.

Heat melting wafers in small heavy saucepan on lowest heat for about 3 minutes, stirring often, until almost melted. Do not overheat. Remove from heat. Stir until smooth. Dip balls into white chocolate. Place, not touching, on baking sheet. Cool until chocolate is set.

Arrange truffles around outer edge of cheesecake. Dust truffles lightly with cocoa.



Recipe credit goes to MealGarden.



A step to improving our nutrition choices is by learning the dirty dozen and clean fifteen, which refers respectively to the fruits and vegetables that are most and least contaminated by pesticide use, according to the Environmental Working Group.

Why should we care?

Pesticides are toxic by design. Different pesticides have been linked to cancer, birth defects, hormone disruptions. (I mean if a pesticide is designed to make an insects stomach explode from eating it, it can’t be doing great things to our guts either.) But for most people, switching to strictly organic is not an option as it can get really pricey, so making informed choices on your produce selections can help minimize pesticide consumption while sticking to your budget!

The Dirty Dozen (in order of contamination)

  1. Apples
  2. Celery
  3. Sweet bell peppers
  4. Peaches
  5. Strawberries
  6. Nectarines
  7. Grapes
  8. Spinach
  9. Lettuce
  10. Cucumbers
  11. Blueberries
  12. Potatoes

The Clean Fifteen (in order of least contamination)

  1. Onions
  2. Sweet Corn
  3. Pineapples
  4. Avocados
  5. Cabbage
  6. Sweet peas
  7. Asparagus
  8. Mangoes
  9. Eggplant
  10. Kiwi
  11. Cantaloupe
  12. Sweet potatoes
  13. Grapefruit
  14. Watermelon
  15. Mushrooms

Remember washing and scrubbing your fruits and vegetables is an effective way of reducing the amounts of pesticides on your produce, but no washing method can remove 100% of the pesticides residue. The best technique is to wash under flowing water and using a stiff clean brush on tougher surfaces and gentle rubbing with your hands for soft tissued fruits and vegetables!