Empire Performance PT

  • 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
  • Blog
  • 5 Minute Friday
  • Contact Us
  • 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
  • Blog
  • 5 Minute Friday
  • Contact Us

Empire Update: WK of 11/2

10/30/2020

0 Comments

 

Roasted Brussel Sprouts & Cinnamon Butternut Squash with Pecans and Cranberries

This is a healthy, delicious dish that brings a lot of beautiful color to the table! It's super easy to make and is a nice side to bring if you are a guest. It obviously is a good source of vegetables, but did you know using pure maple syrup (it should say it's pure on the bottle) gives you an extra dose of antioxidants and minerals? Enjoy!

Ingredients:

brussels sprouts:

3 cups brussels sprouts, ends trimmed
3 tablespoons olive oil
1/4 teaspoon salt to taste

roasted butternut squash:
1 1/2lb butternut squash peeled, seeded and cubed into 1 inch cubes (about 4 cups)
2 tablespoons olive oil
3 tablespoons pure maple syrup
1/2 teaspoon ground cinnamon

other ingredients:
2 cups pecan halves
1 cup dried cranberries
2-4 tablespoons pure maple syrup

Instructions:

1. Toss brussels sprouts in olive oil and salt. Roast in the preheated oven at 400 F for about 20 minutes. 

2. Toss cubed butternut squash in olive oil, maple syrup and cinnamon. Roast in preheated oven at 400 F for about 20 minutes. 

3. In a large bowl, combine roasted brussel sprouts, roasted cinnamon butternut squash, cranberries and lightly roasted pecans. 

4. Add a small amount of maple syrup and toss it-enjoy!


Top 5 Ways to De-Stress before the Holidays

1. Make a gratitude list: Jot down 3 things your grateful for first thing in morning. It can be as simple as your morning cup of coffee, but it helps to set a grateful intention for the day & help us look on the bright side. 

2. Go for a walk: A quick 20-30 minute walk can go a long way towards shaking off anxiety. Listen to your favorite music or simply enjoy the nature around you!

3. Turn off your phone: Not only does the blue light from phones keeps us awake longer, the constant stimulation can put our brains into overdrive. Aim to turn your phone off at least an hour before you go to bed. 

4. Exercise: Exercising regularly isn't just great for your physical health. It releases endorphines (a hormone) which promote a feeling of well-being. 
​
​5. Stretch:
Same idea as exercise-stretching is great to prevent injury, but also is a great way to relax and have a slower, mindful moment. Need an idea of where to start? Try our stretching video below! 

Stretch of the Week: Low Back Seated Stretch

0 Comments



Leave a Reply.

    Author

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

    Picture
    View my profile on LinkedIn

    Archives

    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    December 2015

    Categories

    All
    Recipes

    RSS Feed