Spinal Pressure

Your low back is under a lot more pressure than you think, even when seated! Find out which positions are worst so that you can avoid them.

BBQ Shredded Tofu

All the flavor and none of the cholesterol of beef or pork!

  • 1 brick firm tofu, pressed and shredded

  • ¼ cup tomato sauce

  • 1 Tbsp olive oil
  • 2 Tbsp soy sauce
  • 2 Tbsp hot sauce
  • 1 Tbsp cumin
  • 1 Tbsp paprika
  • 1 tsp chili powder
  • 1 tsp honey
  • 1/2 tsp black pepper
  • 1/4 tsp garlic powder
  • 15 oz kidney or black beans, optional

Press, drain, and shred tofu. Spray cookie sheet with oil, place tofu on top and spray again.  Bake at 425 for 20-25 minutes.  Meanwhile, combine all sauce ingredients and simmer on low.  When it reaches desired thickness, let cool then mix in tofu and beans if desired.  Roll into tortillas with lettuce, guacamole and fresh pico de gallo.  Or serve as a main course.

Monthly Wrap-up February 2024

Snack bites for the sweet tooth, jelly donuts for spinal awareness, and music coming in March!
CREATE	8-Feb	Fancy Fruit Bites
		
MOVE	19-Feb	Spinal "Jelly Donuts"
		
SING	26-Feb	Momentum Rocks Dirigible Brewery

Spinal “Jelly Donuts”

A simple analogy to help understand how spinal discs work and how to keep them safe.

Fancy Fruit Bites

Incredibly satisfying sugar-free, gluten-free treat!
  • 1/2 cup apricots, chopped
  • 1/2 cup prunes, chopped
  • 1/2 cup cherries or craisins, chopped
  • 1 cup tea
  • 1/4 – 1/2 cup honey
  • 1 Tbsp marmalade
  • 1/2 tsp cinnamon
  • 1/4 tsp allspice
  • 1 egg
  • 1 cup almond flour
  • 3/4 cup oats
  • Optional: crushed almonds, pecans, or walnuts

Soak fruit in tea overnight. Preheat oven to 350 and line a square pan with parchment paper. Mix honey, marmalade and spices into fruit. Whisk egg and then add. Fluff flour and oats to break up chunks and mix with fruit. Add optional nuts. Pour into pan and bake 40-45 minutes. Cool and cut into bites or shapes. See the video for a great gift idea!

Monthly Wrap-up January 2024

A new year for some new thoughts and ideas…
CREATE	17-Jan	Creamy Vegan Mac

MOVE	10-Jan	Shoulder Injury Prevention

SING	7-Jan	Show Up, Sing, Shine

Creamy Vegan Mac

Comfort food made healthy.
  • 1 box high protein pasta
  • 2-3 heads broccoli, chopped
  • 6 Tbsp vegan (or regular) butter
  • 6 Tbsp flour
  • 1 tsp paprika
  • 1 tsp pepper
  • 1 tsp mustard powder
  • 1 tsp garlic powder
  • 1 cup vegetable broth
  • 2 cups oat (or regular) milk
  • 1/2 cup nutritional yeast

Boil pasta according to package. Add broccoli for last 5 minutes. When finished, strain and reserve. Meanwhile, melt butter on medium heat. Add flour and spices; whisk briskly. Slowly pour in broth, whisking til thickened. Add milk in small batches, whisking to incorporate until smooth and creamy. Add yeast and mix well. Mix sauce with pasta and broccoli, stirring gently until combined. Season to taste! Creamy vegan comfort food!

Shoulder Injury Prevention

Safely work 3 common exercises that cause shoulder problems.

Show Up, Sing, Shine

My favorite card of 2023. Wise words to live by… 

Monthly Wrap-up December 2023

End the year with some tasty snacks and a good stretch!
CREATE	6-Dec	Macaroon Mania

MOVE	13-Dec	Stand Up and Stretch

SING	17-Dec	Gaining Momentum for 2024