Pumpkin Dump Cake Ingredients • 1 (15 oz) can pure pumpkin • 1 (10 oz) can evaporated milk • 1 cup light brown sugar • 3 eggs • 1 tbsp pumpkin pie spice • 1 box yellow cake mix • 1 cup coarsely crushed graham crackers or pecans • 1/2 cup toffee bits (optional) • 1 cup (2 sticks) butter, melted Directions 1. Preheat oven to 350 F. Coat a 9x13-inch baking pan with nonstick spray and set aside. 2. In a large bowl, add pumpkin, evaporated milk, sugar, eggs, and pumpkin pie spice. 3. Stir to combine and pour into the prepared pan. 4. Sprinkle the entire box of cake mix on top, followed by nuts or graham crackers and toffee bits. 5. Pour melted butter evenly on top. 6. Bake for 45–50 minutes, until the center is set and edges are lightly browned. 7. Serve warm or at room temperature.
JODI’S PT CORNER
WINTER-PROOF YOUR JOINTS: Simple Moves for Better Stability
As we get more chilly mornings, shorter days, and the first signs of winter, it’s the perfect
time to start warming up your balance and mobility. Though the season brings charm and snowy activities like sledding, it also brings icy sidewalks and slippery driveways. Winter-related slips and falls can lead to painful injuries like sprains or fractures. If you already have joint issues or balance problems, it’s even more important to reduce your fall risks with the right kind of exercises. Let’s stretch and strengthen our snow legs! Better Balance Improving your balance is one of the keys to reducing your fall risk. Balance becomes more difficult in the snow or cold weather, due to reduced visibility and slippery surfaces. Spend some time working on simple balance exercises you can do indoors, where it’s nice and warm. To do single-leg stances, use a counter for support and slowly lift one foot off the ground, maintaining the balance in your other leg. Hold it for 10 seconds and alternate between legs to increase your strength and control. You can also do heel-to-toe walking to prepare for strolls on narrow paths in the snow. Walk in a straight line, putting the heel of one foot in front of the toes of your other. Take it slowly and don’t rely on your arms for balance. Strengthen Your Stability The stronger your muscles are, the better support you’ll have for your joints, making it easier to catch yourself and prevent a fall. Exercises that focus on the muscles in your hips, knees, and ankles will help you gain more stability. Basic squats are a solid option to help build up your glutes and core muscles. Make sure you don’t let your knees go too far forward over your feet or in toward each other. Calf raises can help strengthen your ankles. Stand with your feet hip-width apart, lift onto your toes, and slowly lower back down. As always, working with a physical therapist can ensure you’re doing the right types of exercises with the proper form. For more tips to stay on track with your PT and maximize your wellness journey, check out next month’s Jodi’s PT Corner.
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TESTIMONIAL “Jodi Wadge was my PT for post-op back fusion physical therapy. Her technical knowledge is unsurpassed. She was thorough in her questioning to determine the correct treatment path to put me on. Her exercises helped speed up my recovery time. The greatest part? She cares about you as a person! “Jodi fits right in with the Foundations philosophy!”
—Lionel L.
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