Want more ENERGY!? 

 

 

Here are the 

first 5 tips 

to a 

Healthier 

&

Energetic YOU!

Home Exercises - Theraband

I recommend that everyone do some sort of stretching and strengthening each day.  Here's a great start.  I have Free Theraband at my office.  Come by and pick some up!


Dr. Jeff Levine

21 Minutes to a Beautiful Back

Pulling Straps

What you'll need: A mat and a resistance band (find them at gaiam.com).

Targets: Shoulders, back

• Lie facedown on mat with legs together and resistance band under torso, holding one end in each hand, with hands underneath shoulders, elbows next to sides.
• Lift chest off mat and reach both arms straight out to sides at shoulder level, keeping shoulders down.
• Pull on band with both hands while drawing shoulder blades together; release.
• Lower chest to floor and repeat.
• Do 8 reps.

Standing Chest Expansion

Targets: Shoulders, triceps, back

• Stand on middle of band with feet together, holding one end in each hand, arms by sides.
• Press arms straight behind you; hold and look left, then right.
• Bring arms back to sides; do 10 reps.

Kickback

Targets: Shoulders, back

• Lie facedown on mat with legs together and resistance band under chest, holding one end in each hand, arms by sides.
• Lift chest and reach arms straight out at shoulder level in front of you, keeping shoulders down.
• Hold for 1 count.

Kickback

Targets: Shoulders, back

• Next, reach arms back behind you, keeping arms near body.
• Hold, then lower.
• Do 8 reps.

Shoulder Raise and Side Bend

Targets: Shoulders, back, obliques

• Stand on middle of band with feet together, holding one end in each hand.
• Reach left arm out to side and overhead, stretching arm and body over to the right.
• Hold for a couple of breaths; lower.
• Do 10 reps; switch sides and repeat.

Fencer's Lunge

Targets: Shoulders, triceps, back, abs, butt, legs

• Stand with left foot on middle of band, holding one end in each hand, arms by sides.
• Point toes out 45 degrees and lunge back with right leg; keep back leg straight while bending left knee.
• Slowly lift both arms straight out to sides.
• Lower arms.
• Do 10 reps; switch legs and repeat.

Gingerbread Muffins!

Happy Holidays!


Martha and Jeff are baking up a storm tonight!  Doing their annual baking project for gifts to their friends and associates!




Here's the yummy batch they made.  Makes about 60 muffins


Preheat oven at 350 degrees


5 cups Whole Wheat flour 
1 cup Ground Flax Seed
4 tsp  Baking Powder
4 Tablespoons of each-Powdered ginger, cinnamon, 
1/2 tsp of each cardamon, cloves
2 tsp Baking Soda
2 tsp salt
4 Cups of Molasses
1 1/4 cups of butter at room temperature
1 cup of Brown Sugar
2 tablespoons Vanilla
5 eggs
1 Cup of hot brewed coffee
1 cup of Buttermilk
2 fresh pears


Mix dry ingredients in one bowl.  Then mix the wet ingredients (except the pears) in another bowl.  Mix the two gently but thoroughly.  Cut the pears into thin slices.
Prep your muffin tins with cupcake papers.  Fill the papers 3/4 full.  Put a slice of pear in each with a half of it sticking out for garnish.
Bake for 15 minutes or until nothing comes out on a toothpick.  Note that they don't rise much and are VERY moist!  
Let them cool for about 20 minutes and then eat!  Great for any time of the day!