Empire Performance PT

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      • Dr. Tony Tanzi, PT, DPT, CSCS
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  • Home
  • About Us
    • Meet The Team >
      • Dr. Tony Tanzi, PT, DPT, CSCS
      • Dr. Josh Hammond, PT, DPT
      • Dr. Kyle Ioos, PT, DPT
      • Dr. Matthew Aquilino, PT, DPT
  • Physical Therapy
    • Back Pain
    • Knee Pain
    • Shoulder Pain
    • Ankle Pain
  • Sports Rehabilitation
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Empire Update: Week of 9/28

9/24/2020

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Apple Pecan Muffins



Have you ever fallen into the droopy-sleepy-yawny-have-no-energy trap? When both the middle of the morning and the middle of the afternoon feel like bedtime? Ugh. I have. Back when my breakfast consisted of mainly grain-based cereals or processed and refined breakfast pas- tries. Add to that a cup or two of sugar-sweetened coffee in the morning and a couple of corn syrup–sweetened caffeinated beverages in the afternoon, and I was left with a roller coaster of inconsistent energy levels.


All of that changes when you started avoiding refined sugars and processed and packaged breakfast foods. Dips in your energy evens out into one steady stream of reliable energy. What a difference a consistent pep in your step makes!

I contemplated naming these “All Day Energy Muffins,” because these moist morsels give you wings—more so than any energy drink I’ve ever tried. Check out the ingredients and you’ll see what I mean: flax, almonds, eggs, banana, apple, pecans—I doubt you could find a muffin recipe with more goodness crammed into it than this.

No really, don’t waste your time looking—just make these and enjoy!
Courtesy of RealHealthyRecipes.com

Here’s what you need
  • ⅓ cup flax meal
  • ½ cup Almond Meal
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • ½ teaspoon sea salt
  • ½ teaspoon ground cinnamon
  • 2 eggs
  • 2 tablespoons raw honey
  • 2 ripe bananas, mashed
  • 1 cup apple, finely chopped
  • 1 cup pecans, chopped
  • 12 apple slices
  • 12 whole pecans

Instructions
  1. Preheat the oven to 400°F. Line 12 muffin cups with paper liners and set aside.
  2. In a large mixing bowl, combine the flax meal, almond meal, baking powder, baking soda, sea salt, and cinnamon. Mix well.
  3. In another large mixing bowl, combine the eggs, raw honey, and mashed banana. Mix well until no large lumps of banana remain.
  4. Add the dry ingredients to the wet and mix until fully combined. Fold in the chopped apples and pecans.
  5. Fill each muffin cup three-fourths full. Top with an apple slice and a pecan. Bake for 18–20 minutes, or until golden and set.
  6. Let the pan cool for 5 minutes, then transfer the muffins to a wire rack to cool.

Nutritional Analysis
145 calories, 10g fat, 11g carbohydrate, 6g sugar, 318mg sodium, 3g fiber, and 4g protein.

*A special* Announcement!

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This week we just want to wish CONGRATULATIONS to Josh & his fiance Nicole as they recently got engaged! Josh proposed while they were enjoying a local winery and celebrated with family immediately after.
​Here is a photo of the cute couple!

Workout of the Week: Mobility Wrist Flexors

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Empire Update: Week of 9/21

9/21/2020

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Gluten Free Peanut Butter Banana "Pudding" Cups


This is technically a yummy dessert, but is healthy enough to eat for breakfast and easy enough to make every week if you wanted to! You can substitute the peanut butter for whatever nut butter you prefer. Enjoy! 
courtesy of broccyourbody.com

Ingredients:

Cookie Crumble:

1 cup almond flour
1/4 cup coconut oil (melted)
1/4 cup coconut sugar
1 egg
1/2 tsp cinnamon
Pinch of salt
Dash of nutmeg & ground ginger

Banana "Pudding":

1 ripe banana mashed
1 banana sliced
1 cup greek yogurt
1/2 peanut butter
2 tbsp honey
1/2 tsp cinnamon
Coconut shreds to top

Instructions:
  1. Preheat oven to 350 degrees. Combine all ingredients for the cookie crumble and spread on a well oiled baking dish (I used a square 8×8 dish). It doesn’t need to look pretty- we will be crumbing it up anyway! Bake for 18-20 minutes until the top is golden brown. Set aside and let cool.
  2. Combine all ingredients for the “pudding” in a large bowl.
  3. In a small glass or jar, add the cookie crumbles, banana mixture and a few sliced bananas. Repeat until the glass is filled then top with more fresh bananas, cinnamon and coconut shreds!

Fast 5 Fall Foods!

 Fall food doesn't have to be just Pumpkin Spice Lattes & candy corn!
Here are 5 foods that are perfectly seasonal and offer many health benefits as well! Incorporate these into your diet as the weather gets chillier! 

1. Pumpkin & Squash 
Pumpkins get all the credit this time of year, but any kind of squash is rich in Vitamin A, which is an extremely potent antioxidant-meaning it's great for our immune system as cold season rolls around. Try it diced and roasted in the oven to switch up your favorite side dish. 

2. Spiced Tea
Spiced teas (such as chai) are great for our digestive system and overall gut health. They're also a natural anti-inflammatory, making it a delicious & heart healthy drink. 

3. Apples with Cinnamon
We all know an apple a day keeps the doctor away, but next time try baking them in the oven with cinnamon as a healthy dessert. Not only is it yummy, but cinnamon may be able to naturally regulate our blood sugar!

4. Vegetable chili
Chili is a game day classic, and can actually be healthy too! Try making a meatless version with lots of beans or swapping out your beef for ground turkey. You'll get your servings of veggies in for the day and reduce the amount of saturated fat in your bowl. 

5. Red wine
Fall is the perfect time of year to try some new outdoor wineries. Red wine can help to lower our cholesterol and is heart healthy. So drink up (in moderation!)

Workout of the Week: Brachialis

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Empire Update: Week of 9/14

9/10/2020

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Cinnamon Baked Mini Pumpkins

Here’s a recipe to use those little decorative pumpkins that fill the market this time of year. It’s possible to turn these pumpkins into a quick and yummy dessert.

Here’s the sweet and creamy dessert recipe for baking small pumpkins with coconut oil, cinnamon and a touch of coconut sugar. Pumpkins are a kind of squash, which means they are great sources of Vitamin A and excellent antioxidants. They're great for your immune system as we head into fall & winter!
Courtesy of RealHealthyRecipes.com

Servings: 1

Here’s what you need
  • 1 mini baking pumpkin
  • ½ teaspoon coconut oil, melted
  • 1 teaspoon coconut sugar
  • sprinkle of ground cinnamon
  • sprinkle of sea salt

Instructions
  1. Preheat the oven to 350 degrees F. Fill a small casserole pan with ¼ inch of water.
  2. Carefully cut the top off the pumpkin, so that you can set the top back on for baking. Scrape out the seeds and pulp.
  3. Pour the melted coconut oil into the pumpkin. Sprinkle with the coconut sugar, cinnamon and sea salt. Place the top back on the pumpkin and put into the casserole pan of water.
  4. Bake for 30-40 minutes, until really tender. Enjoy!

Fast Five with Kyle!

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We have a new face at the clinic this fall; our student physical therapist Kyle Ioos!
Kyle is currently in the physical therapy program at Sacred Heart University & is set to graduate in May of 2021. 

1. What made you want to become a Physical Therapist? I dislocated my shoulder twice when I was in 6th grade and had orthoscopic surgery. I went to physical therapy as a result of that and my experience there made me want to be a PT myself.

2. What is your favorite body part to treat? The knee

3.Where do you see yourself professionally in 10 years? Hopefully I either own a practice or am in a managerial position at a hospital.

4. What was the hardest part of PT school? Studying; you have to put in a ton of hours!

5. How will you celebrate once you graduate? I'm getting married in November of 2021- that will be a great celebration!

Exercise of the Week: Triceps

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Empire Update: Week of 9/7

9/3/2020

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Coconut Turmeric Chicken Tenders

As the weather gets cooler, sometimes you just want some comfort food.
Here is a healthified version of chicken tenders that swaps out the deep fried version for almond flour and uses an air fryer instead. You can also swap out the chicken for zucchini as a meat free option!


Ingredients
  • 1 lb chicken tenders OR you can also use sliced zucchini for a veggie option or a side!
  • 2 eggs
  • 1 tbsp Greek yogurt optional
  • 1/2 cup almond flour
  • 3 tbsp coconut or tapioca flour
  • 1 tbsp turmeric
  • 1/4 cup unsweetened coconut shreds
  • 1/2 tsp salt & pepper
  • Coconut oil spray

Instructions
  1. In a small, shallow bowl whisk together the eggs and Greek yogurt.
  2. On a large plate or bowl, combine flours, spices and coconut. Dip the chicken strips in the egg mixture then the flour mixture.
  3. I air fried them at 380 for 5 minutes each side. You can also pan fry them or bake them at 425 for 6-8 minutes each side or until crispy and cooked through.
  4. For a healthy side, air fryer diced sweet potatoes as your "fries"!

Don's Success Story!

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 This week we wanted to share a special patient success story! Don has been coming to PT here for a little over a year to improve his balance and gait. His progress has been fantastic...in just the past two months, he no longer uses a walker for balance and his next goal is to be able to jog again!

Why do you enjoy coming here for PT? It's effective, the people are great and no matter how I feel walking in, I always walk out feeling great!

After a long career as a CFO, Don runs DJ Business Strategies, where he consults middle market companies. He also enjoys playing his guitars.
Great job Don!!


Exercise of the Week: Biceps

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    Dr. Tony Tanzi: Physical Therapist, Triathlete, Runner, Performance Coach

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