Friday, January 29, 2010

Valentine’s Day Special Diabetic Recipe

Things you will need:
Vegetable Cooking Spray
¾ cup unbleached all-purpose four
½ cup natural cocoa powder
1 teaspoon Baking Powder
½ teaspoon baking soda
1 Banana, (3 ½ ounces after peeling)
6 tablespoons light brown sugar
6 tablespoons brown sugar substitute
½ cup unsweetened apple juice
1 teaspoon pure vanilla extract
½ teaspoon chocolate extract
4 large egg whites, at room temperature
½ teaspoon salt
¼ cup chocolate chips
1 heart shaped cookie cutter

Instructions for cooking:
1. Preheat oven to 350°F (180°C). Lightly coat a 8-inch (20 cm) square baking pan with cooking spray. In a bowl, combine the flour, cocoa, baking powder, and baking soda.
2. In a blender or food processor, combine the banana, brown sugar, apple juice, and vanilla and chocolate extracts; process until smooth. Using a rubber spatula, fold into the dry ingredients.
3. In the bowl of an electric mixer set on medium-high speed, beat the egg whites and salt until foamy. Increase the speed to high and beat until soft peaks form. Fold half of the egg whites into the batter. When incorporated, fold in remaining whites just until incorporated. (There may be a few specks of white still showing.)
4. Scrape into the pan and spread evenly. Bake in center of oven for 30 to 35 minutes, until brownie springs back when gently pressed in the center. Cool in the pan on a rack.
5. Use heart shaped cookie cutter, cut into 12 hearts. Heat chocolate chips in a 2-cup 480 ml) glass measuring cup in the microwave for about 30 seconds. Stir until chocolate is melted. Drizzle a little of the chocolate over each brownie. If desired, finish with red sprinkles.

Tuesday, January 19, 2010

ICE!?! Be safe on the ice..

It's a winter wonderland outside and although it is beautiful, it can be dangerous when ice is present. Many times, people fall on the ice and did not even know it was there. Falling can result in sprain, strains and more seriously broken bones. Here are a few tips to avoid injury from falling this winter:
*Wear comfortable shoes with a rubber or non-skid sole.
Although "fancy" shoes look nice, it is important to wear a shoe that gives you traction and keeps you steady on your feet.
*Pay attention to your surroundings.
When walking outside this winter, pay attention to uneven ground and obstacles that may get in your way.
*Keep areas outside of your house well lit.
Use outdoor lights to improve your vision while getting and out of your car or home, especially if steps are present.
*Slow down!
Take your time when walking in winter weather. If you are rushing, you may fail to see patches of ice. Also, walking at faster speeds may increase the likelihood of falling.
*Stay strong and flexible
It is important to perform regular physical activity to maintain the strength and flexibility you need to avoid injuries. If you currently exercise, keep it up. If you do not currently perform regular physical activity and are interested in obtaining instruction in an individualized exercise program, please call for an appointment with one of our physical therapists.
If you are experiencing unsteadiness or have fallen in the past, you should with a physical therapist to improve balance, strength, flexibility and coordination. Don't wait until you fall and get injured! Call for an appointment today!!

Wednesday, January 13, 2010

Safety in the Snow

Winter has arrived and it is now time to find our boots and hats as well as our snow shovels in order to deal with that cold, white stuff! This time of year can be especially hard on our back and neck due to snow removal activities. Here are a few tips to keep in mind to minimize stress on your back and neck when dealing with the snow:

Take rest breaks
Shoveling or using a snow blower can be a tiring activity so if you give your body a short 2 minute break about every 15 minutes, it will go a long way. When resting, stand up straight or walk around to give your back a break.

Wait until the afternoon to shovel if possible
By waiting until the afternoon, it allows time for the fluid pressure inside the discs in your spine to increase which will lower your risk of injury.

Try not to bend over
Think as though there is a pole starting at your head and extending to your pelvis that doesn’t allow your back to curl forward. If you have to bend forward, bend at your waist and knees and keep your back straight. Everytime you allow your back to bend, it increases the stress by 10 times. So, if you are lifting 5 pounds of snow and you allow your back to curl forward, your back feels like it’s lifting 50 pounds!
Keep your loads as light as possible
This will decrease the work load on your body and allow you to work longer. Remember to bend your knees and lift with your legs rather than your back.

Avoid twisting your back
When you repetitively twist your spine, it puts you at risk for a serious back injury. Try to step in the direction in which you are throwing the snow in order to avoid twisting your trunk.

Ask for help
This may not always be an option, but if it is, do not be afraid to ask. You could be saving yourself a lot of pain and suffering by simply asking for help.

If you do encounter low back or neck pain, or any other aches and pains from the winter weather, our physical therapists can help you feel better. Please call to make your appointment so we can help you with your pain as soon as possible.

Wednesday, January 6, 2010

Community Physical Therapy Specialists

Community Physical Therapy Specialists is now open for physical therapy. Physical therapy will be in the Centerville, Beavercreek and Springfield offices. Community Physical Therapy Specialists includes all physical therapy regimens, as well as podiatric services.
Treatment prescriptions include: Gait training, joint mobilization, Progressive desensitization, activities of daily living, orthopedic appliance, prophylactic strapping, TMJ rehabilitation, and work hardening/ strengthening.
Exercise programs include: progressive resistance strengthening, back flexion exercises, knee rehabilitation, shoulder rehabilitation, patella-femoral rehab, and scapular stabilization.
Podiatry services are similar to the general physical therapy, they are more specifically geared to the foot and ankle.
Community Foot Care will be referring patients and overseeing their progress personally, all podiatrists are welcome to refer patients, we will be reporting to referring physicians, just as we do in regular clinic.
Community Physical Therapy Associates has two physical therapists on staff, Tarah Barrios and Scott Pritt. For information call 937-426-9500 or 937-322-7607. Visit www.CommunityFootCare.com