Hey….It’s the Holidays! – December Newsletter

December 7, 2018 by simpilates
Here’s to Christmas… a time of remembering, a time of loving, a time of giving, a time of believing, a time of gratitude, a time to slow down, a time to simplify, a time of magic and a time of peace.

Healthy Hugs, Tania


A MOVE TO REMEMBER

This time of year has us doing a lot more shopping than usual! With that being said, our necks and shoulders often pay the price. Whether it’s online shopping with our devices or carrying bags around the stores, we are putting a strain on our upper bodies. Here are a few moves to help save your pretty little necks and shoulders.


 Plank Arm Row

  • Start on a mat in push-up position.
  • Keeping your hips level, lift your left hand off the floor and bend your left elbow behind you so your hand is next to your shoulder.
  • Return to the starting position, then repeat, this time rotating your hips until they are perpendicular with the ground.
  • Return to the start position, then repeat 20 times for one set, alternating sides. Aim for three sets.

Scapula Isolation

  • Lie on your back with your legs bent and your feet flat on the floor, hip-distance apart.
  • Reach your hands toward the ceiling, palms in.
  • Keep your head down as you inhale and reach your shoulders off the mat, stretching up, then exhale as you pull your shoulders back down.
  • This is a great exercise to help with shoulder pain. Aim for three sets of 20 reps.

Head Nod

  • Start in the same position as the scapula isolation, but with your hands at your sides.
  • Tuck your chin toward your chest, then slowly lift your head off the mat, following through the motion of the chin tuck.
  • Lower your head back to the start position, and repeat 10 times.
  • Do this exercise slowly and carefully to relieve pain from neck injuries.

RECIPE

CROCK POT
BEEF STROGANOFF

Ingredients

into 1/2 inch cubes or strips)
• 1/4 tsp kosher salt
• 1/4 tsp black pepper
• 2 tbsp olive oil
• 4 cloves garlic minced
• 1 yellow onion diced
• 8 oz cremini mushrooms sliced
• 1 tbsp paprika
• 1/8 tsp cayenne powder (optional, See Note 1)
• 3 tbsp flour
• 3 cups beef broth
• 2 tsp Worcestershire sauce
• 12 oz package wide egg noodles (or pasta of choice)
• 8 oz sour cream
• 2 tbsp fresh parsley choppedDirections

1. Set the 6-Quart Crock-Pot® Express Crock Multi-Cooker to the BROWN/SAUTÉ function.
2. Season beef with salt and pepper. Heat olive oil in the Crock-Pot® Express Crock Multi-Cooker. Add half of the beef and cook until browned, about 3 minutes, stirring often. Set aside and repeat with remaining beef (See Note 1).
3. Add the garlic, onion, mushrooms, paprika and optional cayenne powder. Cook, stirring until tender and browned, about 3 minutes. Whisk in flour and cook for 1 minute more.
4. Stir in beef broth, Worcestershire and add browned beef. Close lid and steam valve. Select SOUP function, be sure pressure is set to HIGH, and set time for 12 minutes. When finished cooking, quick release pressure according to manufacturer’s directions.
5. Stir in egg noodles, close lid and steam valve. Select SOUP function, be sure pressure is set to HIGH, and set time for 5 minutes. When finished cooking, quick release pressure according to manufacturer’s directions.
6. Remove lid and stir in the sour cream. Season with salt and pepper to taste. Serve immediately and sprinkle with parsley.

Recipe Notes
1. This is for a little kick of heat. I often times prefer to use Berbere spice too, which is an Ethiopian spice blend. Warm, very aromatic and a house favorite. Either is completely optional.
2. You want the beef to brown on all sides, and if too crowded the meat will steam, so work in 2 batches. 


CURRENT SCHEDULE

Sunday: 10am
Monday: 8:30am 5:30pm
Tuesday: 7:30am, 8:30am, 2:30pm, 5:00pm
Wednesday: 8:30am, 5:00pm, 6:00pm
Thursday:  7:30am, 8:30am 2:30pm 5:00pm
Friday: 8:30am, 12:30
Saturday: 8:30am 9:30am 10:30am

Also be sure to now sign up on Mind Body ONLY!


We will be closed for the Holidays December 24, 25 & 26.

We will open Thursday the 27th and then be closed December 31 and Jan 1.


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