Strengthen Your Body
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People in this age group are often reaching for help because 40-60 years of time fighting gravity and poor dietary/ lifestyle habits has created an awareness that something needs to change and the New Year is often seen as a fresh point in time to start this new lifestyle. What is really desired for most people in this predicament is to be able to navigate those first few months successfully and succeed in getting their bodies to adapt to these new demands. The more one’s health status has concerns with excessive weight and chronic pains themore skill is needed to help this person get the right start to reach their goals. Another failure because the body would not cooperate or the mind would not stick to its initial plan just creates more frustration and loss. Unfortunately though, the wrong kind of loss, not weight but confidence in one’s ability to carry out a change in lifestyle. The goal tomake a lifestyle change is a worthy one and getting the right start is the key. One’s quality of life during the last 50% of their life has a great deal to do with having a strategy. There is not a shortage of exercise and weight loss methods; what there a shortage is of is how to start the process so the odds of success are put in a person’s favor. So before the rush and hustle of this holiday season sweeps you away into “I have no time” helter skelter mode, give some thought about how you would like 2019 to start. Maybe a good start would be to not get so snarled into the over consumptive holiday season and so not feel so reactionary when the New Year hits with all the weight loss and lifestyle change advertising. Perhaps give some thought about starting a lifestyle change more logically and not reactively. The logical place to start would be to ensure your mechanical system is ready for increased demands. The body works as a system and this is
how it should be analyzed to identify where the weak links are located that can sabotage one’s best efforts to make lifestyle changes. The only profession that really looks at how your body works as a system is physical therapy. Physical therapists are well trained to evaluate your musculoskeletal system. An evaluation is where it all begins and this allows exercises and hands-on care to be prescribed specifically for your individual needs. The insanity of January is taking a one size fits all approach and wondering why one fails. What is needed is specificity and evaluating you as a unique individual with unique needs and deficits that need to be identified and corrected. Physical therapists are the experts in putting you back on the road to being successful with exercise. We understand how to guide your body back to being able operate efficiently so you can burn calories without developing pain from an overuse injury and failing again. As well, we can be your coach and support you in your transition back to being more active. Does this not sound more sane than the insanity that is promoted all through January? In January, Full Potential Physical Therapy is offering free screens to see what your body needs to get back on the road to living the life you desire. Call our office and set one up, it could be the best Christmas gift you could give yourself. To your success in 2019, Vincent Hanneken, PT and the Full Potential Staff.
Holiday Recipe
Trim Healthy Pumpkin Cake Roll INGREDIENTS For the Cake:
½ cup Melted Butter ½ cup Milk or Almond Milk 1 tsp Vanilla Extract For the Filling: 16 oz Cream Cheese, Softened ½ cup Truvia
½ tsp Salt 1 tsp Ginger ¼ tsp Cloves ¼ tsp Allspice 1½ cup Pureed Pumpkin 4 Eggs
2 cups Almond Flour ¾ cup Coconut Flour ½ cup Vanilla Protein Powder 1 tsp Baking Powder 1 tsp Cinnamon
DIRECTIONS Preheat your oven to 325 and line your jelly roll pan with parchment paper. Set aside. Using your largest KitchenAid bowl (or a large bowl if mixing by hand) combine the dry ingredients: Almond Flour, Coconut Flour, Protein Powder, Baking Powder, Cinnamon, Salt, Ginger, Cloves, Allspice. Mix well. Add the Pureed Pumpkin, Eggs, melted Butter, Milk and Vanilla Extra to the dry ingredients and mix well. The batter should be easy to spread but not runny. It it’s runny, add ¼ cup more almond flour and mix well. If it is thick, add ¼ cup milk and mix well. Spread the batter evenly in the jelly roll pan (lined with parchment paper) and bake for 35-40 minutes or until the cake is set and cooked through. Remove from the oven and let sit for about 7 minutes, or until the cake is still warm but not cooled. While the cake is cooling, mix up the filling. Warm the cream cheese so it spreads very easily, then thoroughly combine it with the Truvia. Using the parchment paper, remove the pumpkin cake from the pan and set it on the counter. Spread the warm filling evenly over it, then start rolling the cake from one end. Pull the parchment paper off of the cake as you roll so that none is trapped inside the roll. Refrigerate the cake roll (covered) for 3-4 hours, or until it’s fully cooled and set up. Slice and enjoy!
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