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Archive
Monthly Archives: June 2018

Healthy Summer Recipes Under 400 Calories That Everyone Will Love!

We’ve scoured the internet to bring you our favorite healthy recipes this summer! Whether it’s for a Fourth of July celebration, a family reunion, backyard barbecue, or a casual party, these dishes are sure to please.

 

BBQ Chicken with Peach and Feta Slaw

This summery crunch-tastic slaw is guaranteed to find its way into your recipe rotation for the rest of the season. Using ripe, juicy peaches, it’s the perfect sweet-salty side dish for any number of grilled or smoked proteins. When paired with barbeque chicken, this meal rings in at 400 calories.

Ingredients:

  • 5 tablespoons olive oil, divided
  • 2 tablespoons sherry vinegar
  • 1/2 teaspoon freshly ground black pepper, divided
  • 3/8 teaspoon kosher salt, divided
  • 1 1/2 cups sliced fresh peaches (about 2 medium)
  • 1 (12-oz.) pkg. broccoli slaw
  • 3 (6-oz.) skinless, boneless chicken breasts, cut crosswise into 1-in. strips
  • 1/4 cup barbecue sauce
  • 1 tablespoon chopped fresh chives
  • 1 ounce feta cheese, crumbled (about 1/4 cup)
  • 2 center-cut bacon slices, cooked and crumbled

Instructions:

Combine 4 tablespoons oil, vinegar, 1/4 teaspoon pepper, and 1/4 teaspoon salt in a large bowl, stirring with a whisk. Add peaches and slaw to vinegar mixture; toss gently to coat. Sprinkle chicken evenly with remaining 1/4 teaspoon pepper and remaining 1/8 teaspoon salt. Heat remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add chicken to pan; cook 6 minutes or until done. Place chicken in a large bowl. Add barbecue sauce to bowl; toss. Divide slaw mixture evenly among 4 plates; top evenly with chicken strips. Sprinkle with chives, feta, and bacon.

 

Grilled Chicken Thighs with Pineapple, Corn, and Bell Pepper Relish

Low calorie doesn’t mean low on flavor. At 242 calories per serving we love the high-impact flavors in this recipe. The vibrant, colorful relish will not only look divine when plated atop grilled chicken thighs, but will taste just as amazing.

Ingredients:

  • Cooking spray
  • 1 teaspoon garlic powder
  • 1 teaspoon ground cumin
  • 3/4 teaspoon salt, divided
  • 1/4 teaspoon freshly ground black pepper
  • 8 skinless, boneless chicken thighs (about 1 1/4 pounds)
  • 2 cups cubed fresh pineapple (about 1/2 pineapple)
  • 1/2 cup fresh corn kernels (about 1 ear)
  • 1/3 cup finely chopped red bell pepper
  • 1/4 cup thinly sliced fresh basil
  • 3 tablespoons finely chopped red onion
  • 1 tablespoon cider vinegar
  • 1 teaspoon sugar

Instructions:

Heat a grill pan over medium-high heat; lightly coat with cooking spray. Combine garlic powder, cumin, 1/2 teaspoon salt, and pepper in a small bowl; sprinkle over chicken. Add chicken to pan; cook 10 minutes on each side or until done. Meanwhile, combine remaining 1/4 teaspoon salt, pineapple, and remaining ingredients in a medium bowl. Serve relish over chicken.

 

Pinto, Black, and Red Bean Salad with Grilled Corn and Avocado

This Latin-accented side is studded with guacamole components; jalapeño, cilantro, white onion, lime, and avocado. It’s a three-bean salad that is spicy and creamy with only 141 calories.

Ingredients:

  • 1 cup halved heirloom grape or cherry tomatoes
  • 1 teaspoon salt, divided
  • 3 ears shucked corn
  • 1 medium white onion, cut into 1/4-inch-thick slices
  • 1 jalapeño pepper
  • 1 tablespoon olive oil
  • Cooking spray
  • 1/3 cup chopped fresh cilantro
  • 1/3 cup fresh lime juice
  • 1 (15-ounce) can no-salt-added pinto beans, rinsed and drained
  • 1 (15-ounce) can no-salt-added black beans, rinsed and drained
  • 1 (15-ounce) can no-salt-added kidney beans, rinsed and drained
  • 2 diced peeled avocados

Instructions:

Preheat the grill to medium-high heat. Place the tomatoes in a large bowl, and sprinkle with 1/2 teaspoon salt. Let stand 10 minutes. Brush corn, onion, and jalapeño evenly with oil. Place vegetables on grill rack coated with cooking spray. Grill corn for 12 minutes or until lightly charred, turning after 6 minutes. Grill onion slices and jalapeño 8 minutes or until lightly charred, turning after 4 minutes. Let vegetables stand 5 minutes. Cut kernels from cobs. Coarsely chop onion. Finely chop jalapeño; discard stem. Add corn, onion, and jalapeño to tomato mixture; toss well. Add remaining 1/2 teaspoon salt, cilantro, and next 4 ingredients (through kidney beans) to corn mixture; toss well. Top with avocado.

 

Watermelon Salad

Instead of offering watermelon wedges at your Independence Day cookout, branch out with this sweet and savory watermelon salad featuring cubed watermelon, red onion, kalamata olives, mint, and feta cheese. Even with all the added flavorful ingredients, it still weighs in at only 46 calories per 1/2-cup serving.

Ingredients:

  • 1/2 cup chopped red onion
  • 3 tablespoons fresh lime juice (about 2 limes)
  • 4 cups cubed seeded watermelon
  • 1/4 cup pitted kalamata olives
  • 1/4 cup finely chopped fresh parsley
  • 1/4 cup finely chopped fresh mint
  • 1/2 cup (2 ounces) feta cheese, crumbled

Instructions:

Combine onion and juice in a medium bowl; let stand 10 minutes. Add watermelon, olives, parsley, and mint. Cover and chill 1 hour. Sprinkle with cheese.

 

Peach Ice Cream

Ripe peaches at peak season are key to this creamy, refreshing ice cream. The bonus? This sweet treat has only 125 calories.

Ingredients:

  • 3 cups sliced peeled peaches (about 1 1/2 pounds)
  • 1 cup half-and-half
  • 1/2 cup sugar
  • 1/2 cup whole milk
  • 1 teaspoon vanilla extract

Instructions:

Place the peaches in a blender or food processor; process until finely chopped. Combine peaches and remaining ingredients in a large bowl. Pour peach mixture into the freezer can of an ice-cream freezer; freeze according to manufacturer’s instructions. Spoon ice cream into a freezer-safe container; cover and freeze for 2 hours or until firm.

in Blog | June 24, 2018

Summer Solstice

Summer Solstice is here which means…

IT IS THE FIRST DAY OF SUMMER!

Solstices happen twice a year, in June and December. The summer solstice happens June 21, when the SUN is directly overhead the Tropic of Cancer. Astronomers and scientists use the date of the summer solstice to mark the beginning of summer!

Western Berks Physical Therapy would like to welcome you to summer!

Spreading healing, love, peace

and compassion

on this Summer Solstice!

 

 

in Blog | June 21, 2018

Tai Chi for Fibromyalgia Relief

Tai chi is proving to be an effective option in the management of pain for individuals with fibromyalgia. In a randomized controlled trial, researchers studied 226 adults with fibromyalgia over a one year period. The participants of the trial were placed into 2 different groups to study the effectiveness of aerobic exercise and tai chi for relieving Fibromyalgia symptoms.

The most effective trial group at relieving pain associated with Fibromyalgia was the twice-weekly, tai chi group. Compared with the aerobic exercise group, the tai chi group reported the most significant improvement. The tai chi group reported better scores than the aerobic group on depression, coping, and anxiety.

Researchers believe the mind-body approach of tai chi contributes to its effectiveness and suggest it may be useful in reducing opioid use. “By improving psychological wellbeing, coping, and self-efficacy, tai chi mind-body exercise may help to bolster confidence of patients with fibromyalgia to engage in behaviors that help them manage their symptoms and to persist in those behaviors,” researchers write. “Tai chi might also help buffer the negative impact of fibromyalgia on the patients’ physical and psychosocial wellbeing.”

However that’s not to say that aerobic exercise is not effective at providing pain relief and health benefits as well. All groups, tai chi and aerobic exercise, reported decreased use of drugs including analgesics, antidepressants, and muscle relaxers.

Try out a Tai Chi class today and get your mind and body aligned! With the help of a dedicated Physical Therapist, you can develop a customized treatment and exercise plan which includes Tai Chi classes to provide effective pain relief for whatever is troubling you. To find a Physical Therapist near you check out this link!

 

http://aptaapps.apta.org/findapt/default.aspx?navID=10737422525&UniqueKey

 

 

in Blog | June 12, 2018

ASK A PT

Alleviating Soreness During Car Rides - Western Berks Physical Therapy

Why does my neck hurt when  I turn my head to back up my car?

That pain you feel when turning your head while backing up your car is probably due to tightness in the muscles of your neck and upper back, often the result of years of poor posture. To improve your posture, keep your neck in a “neutral” position, with your chin more tucked in than pushed forward. When you walk, stand, or sit, pretend that a string is pulling you from the top of your head, elongating your neck and spine. While driving, adjust the seat so that you are neither too far nor too close to the steering wheel and pedals. In addition, the Doctors of Physical Therapy at Western Berks Physical  Therapy can provide you with exercises to do at home to help reduce your pain!

 

The Opioid Crisis Continues

 

In March, President Trump signed a 2018 budget bill that includes more than $3 billion for opioid efforts. The plan allocates $500 million in grant funding for research on opioid addiction, development of opioid alternatives, pain management, and addiction treatment; $20 million for telemedicine and distance learning in rural areas to help address opioids; and $1 billion among states and American Indian tribes.

 

This is just one recent development related to the nation’s opioid crisis. Our friends at MoveForwardPT put together a summary of other opioid-related news that is just too important to overlook. Each bold headline is a clickable link that will take you right to the source for more information on the topic!

 

Opioid Painkiller Is Top Prescription in 10 States 
Hydrocodone/acetaminophen (brand name Norco or Vicodin) is 1 of the most commonly filled prescriptions in the United States, according to an analysis by GoodRx, an online prescription cost service.

 

Americans Take More Pain Pills—but not Because They’re in More Pain 
Despite levels of chronic pain similar to Italy and France, researchers say Americans consume 6 to 8 times as many opioid painkillers per capita.

 

The Opioid Crisis Is Surging In Black, Urban Communities 
Because African Americans have “historically been less likely” to be prescribed pain medication, it probably protected them from the initial wave of opioid addiction that hit white suburban and rural areas, says a DC physician who treats patients with opioid use disorder. But with the introduction of fentanyl, opioid overdose deaths among black individuals in urban counties are increasing at a faster rate than in suburban and rural areas.

 

ER Visits for Opioid Overdose Up 30%, CDC Study Finds 
Increases were highest in the Midwest and lowest in the Southeast. The largest state-level increases were in Wisconsin, Delaware, and Pennsylvania, while Kentucky saw a slight decrease.

 

No one should live in pain and no one should put their health at risk in an effort to be pain free. Physical Therapy is a wonderful alternative to opioids in order to manage pain effectively. Choose physical therapy to manage your pain without the risks and side effects of opioids.

 

Source: http://www.apta.org/PTinMotion/News/2018/03/28/OpioidRoundupMarch2018/