E X E R C I S E S F O R S H O U L D E R PA I N R E L I E F
DIAGONAL SHOULDER PAT TER N Stand with good posture with your arm down at your side, rotated in, thumb pointed down. Bring your arm and hand upward across your body, rotating your hand outward. Finish with your thumb pointed up- ward and your hand slightly above your head.
SHOULDER ABDUC TION Lie on your side with your affected arm on top, pointing your thumb upwards. While keeping your elbow straight, bring your arm over your head to your ear, then return to the starting position. Repeat 6-10 times.
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Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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Pumpkin Cream Cheese Doughnuts
Ingredients • 3 cup almond flour, sifted • 3 tbsp of cinnamon • 3 tsp of ground ginger • ½ tsp of ground nutmeg
• ½ cup choice of brown sugar substitute • 2 tsp of vanilla extract • 1 cup pumpkin puree (unsweetened) • 6 large eggs Keto Maple Icing • 1 cup powdered sugar-free (confectioners sugar substitute) • 1 tsp cinnamon powder • 8 tbsp heavy whipping cream • 2 tbsp of maple syrup
• ¼ tsp of ground clove • 3 tsp baking powder • 1/2 tsp of sea salt • 1 cup unsalted butter, softened • 8 ounces of full-fat cream cheese, softened • 1 1/2 cup granulated sugar substitute
Bake about 15- 20 min or until an inserted toothpick comes out clean. Allow donuts to cool in molds for 10 min. To make icing, mix the powdered sugar substitute and cinnamon powder in a small bowl. Whisk in the 8 tbsp of heavy whipping creammaking sure to fully incorporate the mixture. Lastly, add 2 tbsp of maple syrup and mix well. If icing is too thick, add another tbsp of heavy whipping cream until softened.
Instructions Preheat the oven to 350°F and grease donut molds. Sift together almond flour, cinnamon powder, ground ginger, ground nutmeg, ground clove, baking powder, and salt and set aside. Beat together the softened butter, cream cheese, both sugar substitutes, and vanilla extract until light and creamy. Mix in the pumpkin puree. Add eggs one at a time alternating with the dry ingredients, mixing thoroughly after each addition. Using a pastry bag, pipe the cake batter evenly into the prepared donut pan(s).
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