There is still plenty of time to enjoy a seasonal summer salad before it gets cooler outside. This peach caprese salad is perfect to whip up for your Labor Day Weekend!

Courtesy of witanddelight.com
Ingredients:

8 ripe peaches
2 cups balsamic vinegar
2 cups fresh basil
12 oz fresh mozzarella, thinly sliced
3-6 oz prosciutto
maldon salt
fresh ground pepper
olive oil

Directions:

Pour balsamic vinegar into a small saucepan. Bring to a gentle boil over low heat. Heat until reduced to a thick glaze (it will take about 15 minutes). Turn off heat & let the reduction cool to room temperature.

Assemble the salad but cutting the peaches into thick slices and arranging on cutting board, alternating with mozzarella slices, basil leaves and a slice of prosciutto.

Drizzle the balsaic reduction over the salad, followed by a thing drizzle of olive oil. Sprinkle salt & pepper to finish. Enjoy!

This week we are chatting with another one of our wonderful patients, Lisa Campanella!

How long have you been coming to Empire PT?
Many years: first for my hip back in 2017 and most recently after shoulder surgery.

What is your favorite part of coming here?
My fun conversations with my PT, Liz! When I went from 5 visits per week to 3, I missed seeing her everyday!

Not surprising-Liz is pretty great!
I also love that the atmosphere at Empire is relaxed and not overwhelming. Everyone receives one on one attention.

Lisa is making great progress at PT. When she is not here, she enjoys dining out and gives the BEST recommendations for wineries & local restaurants! Thanks Lisa!

A straight leg raise strengthens the muscles in your hip flexors as well as increasing flexibility and agility. Follow along with this video and try it this week!

These frozen treats are perfect for a hot summer day and best of all, they are healthy too! They only require a few ingredients & are a bit hit with kids too.

Ingredients:
3 bananas, ripe but still firm
1/4 cup peanut butter or your favorite nut butter
10 oz dark chocolate chopped
2 teaspoons coconut oil

Instructions:
1. Cut banana into slices (about 1/4 inch). Set aside half of the slices and arrange the other half on a baking sheet lined with parchment paper.
2. Heat peanut butter in the microwave on low/medium for about 30 seconds to 1 minute, stirring in between, until it's smooth and easily spreadable.
3. Spoon about one heaped 1/4 teaspoon on the banana slices you arranged on baking sheet. Top with the other half of the banana slices you set aside earlier. Freeze for two hours.
4. Placed chopped chocolate (or chocolate chips) in microwave safe bowl along with the coconut oil. Microwave on low/medium heat for 30 seconds, stirring in between, until chocolate is fully melted.
5. Dip frozen banana bites in melted chocolate and place on another parchment lined baking sheet. This can get messy-using two forks can help! Work with 2-3 bites at a time so they do not melt.
6. Place chocolate covered bites back in the freezer until set. Enjoy!

It's a little awkward interviewing yourself, so I got some help with the questions from around the clinic! See you at the front desk!

1. Favorite food: Pizza & red wine

2. Something people may not know about me is: When I am not working at the clinic, I am in graduate school. I will be a certified clinical nutritionist (hopefully) in about two years!

3. Favorite Movie: Pretty Woman

4. Favorite Season: tie for Fall & Winter.

5. What I most enjoy about working here: All the interesting people I get to chat with everyday!

Knee extensions can help relieve knee pain and improve range of motion, especially after surgery or injury. Try this knee extension stretch this week!

Goodbye, boring old tuna sandwich. Hello, gorgeous Spicy Tuna Wrap!

     Honestly, who needs bread when you can wrap spicy tuna goodness in blanched collard greens? Not me. These wraps are light and tight, and will help make you light and tight too!

     The technique of wrapping delicious sandwich fillings in collards is a wonderful way to lighten up your lunch. Collard leaves are super sturdy, last for a week in the fridge, are filled with fiber, and are super low in carbs and calories. The rich green color is nice too.

     Make a big batch of these on the weekend to create wraps for lunch all week long. Simply bring a big pot of salted water to boil, blanch the leaves for 2 minutes, then plunge into some ice water before drying off. Easy!
Courtesy of RealHealthyRecipes.com

Servings: 2

Here’s what you need

• 2 collard green leaves
• 1 (5oz) can albacore tuna, packed in water
• 2 Tablespoons coconut cream
• 1 teaspoon coconut aminos
• 2 teaspoons Sriracha
• ⅓ cup thinly sliced carrots
• ½ an avocado, sliced
• ½ a cucumber, peeled, seeded and cut into matchsticks

Instructions

1. Bring a medium sized pot of salted water to a boil. Get a bowl of ice water ready. Add the collard green leaves to the pot of boiling salt water for 2 minutes. Remove the leaves from the boiling water and plunge into the ice water for 20 seconds. Place the leaves on a paper towel to dry.
2. In a bowl flake the tuna and mix in the coconut cream, coconut aminos, and Sriracha. Mix until well combined.
3. Place the two collard green leaves overlapping on a cutting board, in opposite directions so that the wide, flat ends overlap in the middle. Line the tuna, carrots, avocado slices and cucumber matchsticks down the middle, leaving open space around the edges of the leaves.
4. Wrap like a burrito, cut down the middle on a diagonal, and serve immediately. Enjoy!

Nutritional Analysis
317 calories, 13g fat, 17g carbohydrate, 7g sugar, 193mg sodium, 4g fiber, and 7g protein.

This week we wanted to feature two of our patients, Antonio & Tom, who have not only been coming to Empire PT for a while now, but also have become friends outside of the clinic. If you ever come for physical therapy around 8AM, you know they bring a lot of early morning entertainment to the clinic. Sometimes, they even match! (since we interviewed them both-we only asked them 3 questions!)

When did you start coming to Empire PT?

Tom: In the fall of 2019. I've had 3 different shoulder surgeries.
Antonio: Since 2015, for chronic lower back pain due to a work injury.

What's your favorite part of coming?

Tom: The friendly atmosphere!
Antonio: The quality of care & excellent pain management. I've been able to avoid surgery by coming here!

What about your favorite summer activity (when you're not at therapy-obviously)?

Tom: Spending time with my grandchildren & wonderful wife.
Antonio: Traveling anywhere!

Your IT band runs along the outside of your hip and extends to your outer knee. You can experience pain here from repetitive movements, so stretching it to improve flexibility is smart. Try this quick stretch this week!

This simple, delicious dinner is an great way to add vegetables to your day and can be easily customized. Farfalle goes well with or without meat and you can substitute gluten-free pasta if you prefer.

Ingredients:

Carmelized Onions:
1 tablespoon olive oil
3 yellow onions, sliced
1/4 teaspoon salt
1 tablespoon balsamic vinegar

Creamy pasta sauce:
1 tablespoon olive oil
10 oz mushrooms, sliced
6 oz spinach
1 cup half-and-half
1 cup parmesan cheese
1/4 teaspoon salt

8oz farfalle pasta

Instructions:

First make the carmelized onions:
Heat 1 tablespoon of olive oil in large skillet on medium-high heat.
Add sliced onions for 10 minutes, stirring constantly.
Reduce heat to medium for 10 more minutes, continuing to stire.
Reduce heat to medium/low heat for a final 10 minutes as onions brown.
Remove skillet from heat and sprinkle onions with balsamic vinegar to deglaze the pan. Move onions to a plate.

Then, cook your mushrooms & spinach:
Heat 1 tablespoon of olive oil in same skillet on medium heat.
Add sliced mushrooms and cook for 5 minutes, until soft.
Add fresh spinach to skillet and stir on low just until wilted.

Next, the creamy pasta sauce:
Add half-and-half to the mushroom/spinach combo and bring to a quick boil. Reduce to simmer.
Add 2/3 cup shredded parmesan cheese and 1/4 tablespoon salt, continuing to stir until cheese melts.
Add carmelized onions back to skillet with the sauce.

Lastly, add your cooked pasta to the skillet and stir on low heat for a couple minutes until well blended. Enjoy!

Stretching our glutes can relieve tension & tightness, as well as increase flexibility and reducing our risk of injury. Try this stretch this week!