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Zucchini Tots

Submitted by Elizabeth Hill, RD Ingredients: 1 cup zucchini, grated 1 large egg ½ medium onion, diced ¼ cup reduced fat cheddar cheese, grated ¼ cup seasoned breadcrumbs Pepper to taste Cooking spray   Preheat oven to 400°F. Spray muffin tin with cooking spray. Grate zucchini into a clean dish towel. Wring all of the [...]

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More about the pelvic floor

by Kate Krantz, PT, COMT As a physical therapist, I regularly ask about bowel and bladder changes during my patient interviews for low back pain.  It was eye opening to me 10 years ago when I was made aware of the connections the muscular components of the bowel and bladder have with the low back. [...]

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Martin Luther King, Jr.

Leading Inspiration: Q & A About Value-Based Leadership

Q: Leadership is extremely important, yet it can be challenging to know what “model” of leadership is “best.” What direction can you provide in this area? A: As you have stated, how we lead others, whether in a formal position of leadership or not, greatly impacts their development and success. All of us need to [...]

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How we overeat without knowing it

I went to the cafeteria today and while waiting for my plain eggs to be done…I saw the breakfast pizza…and wondered, how many calories in a slice?  720! I about had heart failure and did 20 squats just reading that! Beware of hidden calories…if you don’t know how many calories are in the food, either: Divide [...]

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Video Blog: Stability Ball Reverse Crunch

Starting Position: Lay on your back with your knees bent and heels on the ball.  This will allow you to “hook” the ball behind your legs. Procedure: Lift your knees (holding the ball) towards your chest, rolling your pelvis off the floor. Where: You should feel this in lower abdominal muscles. Progression: Lift your pelvis [...]

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True or False? Women who lift heavy weights bulk up like men.

False again! Women generally do not have the amount of natural testosterone to bulk up like men do lifting weights.Female body builders can take hormones to encourage that type of muscle bulk, but they also eat a very strict diet and are in the gym more hours than the average person would dream of putting [...]

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Timely Reminders: Tips for Better Sleep

Quality and continuous sleep helps us wake up feeling refreshed and ready to tackle daily responsibilities. Poor sleep or lack of sleep contributes to a reduction in the overall quality of our lives. Some short-term insomnia is normal and following the tips below may help you sleep more soundly. • Keep a sleep schedule. Go [...]

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