Recipe Makeovers!

Makeover: "Fried" Chicken

Prep Time 20 minutes

Total Time 35 minutes

Yield Serves 4

Ingredients

2 slices whole-wheat bread, dried

1/3 cup walnuts

2 tablespoons Parmesan cheese, freshly grated

Coarse salt and ground pepper

1 large egg white

4 chicken breast halves, boneless and skinless (6 to 8 ounces each)

1 tablespoon grape seed oil

Lemon slices, for serving

Seasonal green salad

Directions

1. Preheat oven to 425 degrees. In a food processor, combine bread, walnuts, and Parmesan; season with salt and pepper. Process until fine breadcrumbs form. Transfer to a shallow bowl. In another shallow bowl, beat egg white until frothy.

2. Season chicken with salt and pepper. Dip each breast into egg white, letting excess drip off, and then into crumb mixture, pressing to adhere.

3. In a large nonstick ovenproof skillet heat oil over medium heat. Add chicken and cook until lightly browned, 1 to 3 minutes. Carefully turn chicken over and put skillet in oven. Bake until chicken is golden brown and cooked through, 8 to 12 minutes.

*Serve chicken with lemon slices and green salad.

Injury report: Plantar Fasciitis

What is Plantar Fasciitis?

* The inflammation of the plantar fascia resulting in pain in the medial aspect of the heel. Most often occurs in active men ages 40 - 70. It is one of the most common orthopedic conditions related to the foot.

What does is feel like?

* Pain most noticeable in the morning during the first few steps, gradually improves throughout the day.

What are the causes?

* Pes planus aka flat foot/fallen arch                                      * Tight hamstrings   
* High arch                                                                                    * Poor mechanics
* Tight Achilles                                                                              * Running up-hill
* Overuse                                                                                       * Heel spur

Treatment (seek Orthopedic physician care for more persistent pain)

* Proper stretching of the Achilles tendon                               * Rest

* Physical therapy                                                                         * Supportive shoe

* Anti-inflammatories                                                                  * Orthotics

* Intermittent use of ice as needed                                           * Night splinting

* Extreme causes may require surgery: Plantar fasciotomy, calcaneal osteophyte excision

Prevention
Daily exercises to keep ankle, Achilles tendon and calf muscle properly stretched. Avoid provocative factors contributing to pain. Anti-inflammatory usage as needed during flare ups.  

Source: PubMed website: http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0004438/

Personal Training at Phifer

Have you ever considered using a personal trainer? Our exercise physiologists at Phifer Wellness Center all have at least a 4-year degree in an exercise related field and maintain a national certification through the American College of Sports Medicine.  At Phifer, we pride ourselves on the excellence of our personal training program.  Our clients undergo a brief evaluation before starting where they are assessed for level of physical fitness and undergo a static and dynamic movement assessment.  The static and dynamic movement assessment is designed to help our exercise physiologists evaluate posture and joint movement to determine how to best prescribe an exercise program specific to the individual.  This corrective exercise plan is incorporated into each personal training session to help improve function and performance.  Phifer offers a variety of personal training packages, and our exercise physiologists are open for appointments during all operating hours.  Do you want to try personal training but aren’t sure if it is quite the thing for you? Sign up for a 3-session introductory package for $90 and try it out1  We hope to see you soon! If you have any questions regarding personal training, or any of the other services Phifer Wellness Center provides, please contact our front desk at (828) 580-6600.

Want more information on our Personal Training Pricing? Click the link below to see a full pricing menu:

https://docs.google.com/open?id=0B1iUcOvsIwUwV3Y3MHQ0dHdaWjA

Recipe of the Week: Tandoori Chicken Burgers

Ingredients:
Burgers

• 1 1/2 pounds ground ghicken breast
• 4 green onions
• 3 tbsp grated fresh ginger
• 2 tbsp lemon juice
• 1 tbsp paprika
• 2 tsp cumin
• 1/2 tsp ground cardamon
• 1/4 tsp cayenne pepper
• salt and pepper to taste
• Naan bread or whole wheat small pita rounds
• cucumber
• cilantro
• red onion, thinly sliced

Yogurt Sauce

• 1 small container fat free plain Greek yogurt
• 1 tbsp fresh mint, chopped
• 2 tsp cumin
• 1 tbsp fresh lemon juice
• salt and pepper

Directions:
1. Put the chicken and all of the spices in a bowl and mix well.  Form into 4 patties
2. Mix yogurt sauce in a small bowl. Set aside.
3. Slice the cucumbers, red onions, and chop cilantro.
4. Cook the Tandoori Chicken Burgers on a preheated grill of medium to medium-high heat.  Grill for approximately 3 minutes on each side.  Throw the Naan bread or pita rounds on the grill during the last few minutes of cooking.
5. Place burgers on bread and top te burgers with a few sliced cucumbers, red onion, and a generous handful of cilantro. Finish with a dollop of the yogurt sauce.
6. Serve with baked sweet potato wedges or a side salad and enjoy!

Recipe of the Week: Banana Blueberry Almond Pancakes

Ingredients:

• 1 cup almond flour
• 1/2 cup unsweetened applesauce
• 1 tbsp coconut flour
• 2 eggs
• 1/4 cup water (use soda water for slightly fluffier pancakes)
• 1/4 tsp sea salt
• 1/4 tsp ground nutmeg
• Coconut or olive oil
• Pint of fresh blueberries
• 1-2 bananas mashed

Directions:

1. Combine almond flour, applesauce,coconut flour, eggs, water, nutmeg, and sea salt in a bowl, and combine completely with a fork. The batter will appear a little thicker than normal mix. Add in mashed bananas.

2. Heat a non-stick frying pan over medium low heat with 1 tsp coconut or olive oil.

3. Drop 1/4 cup of batter onto the pan once it is fully heated. Spread out batter slightly, if desired.

4. Flip like a normal pancake when the bubbles start showing up on the top.  Cook for another minute or two.

5. Add more oil to the an if needed and repeat with remaining batter.

6. Top with fresh berries and/or bananas.