At just 140 calories, these tasty snacks have eight grams of protein—enough to stave off hunger until your next meal—helping you to maintain a healthy blood sugar level throughout the day. Cook them in a casserole dish and cut into bars, or use a 12-muffin tin for quick and easy portions. Variations might include fresh blueberries, walnuts or vanilla protein powder.
2 cups rolled oats
3 tablespoons brown sugar
1 teaspoon pumpkin pie spice
½ cup whey chocolate protein powder
½ cup raisins or craisins
⅓ cup sliced almonds (natural, unsalted)
1 tablespoon canola oil
1 egg, beaten
1 cup natural applesauce (no sugar added)
Preheat oven to 350 degrees. Mix all dry ingredients, including almonds and raisins. Make a well in the center and pour in oil, applesauce and beaten egg and mix well. Spoon mixture into the muffin pan and bake for 20 minutes. Extras can be individually frozen in plastic wrap.
Courtesy of Kaizen dietitian and managing director Barbara Bingham
Listen Up! “I was feeling aches and pains from doing the same exercise routine. But with the core strength building integrated into my triathlon training program, I don’t have any aching. It’s just the perfect thing.” —Venice’s Jeannie White, who will run her first full Ironman Triathlon in November
Feel the Power
Developed in the 1980s by the Soviet space program as a zero-gravity workout for cosmonauts, the PowerPlate looks like a Segway and feels like a bumpy ride. But elite athletes rave about the fitness machine, which is just now becoming available for everyday Americans. (Some Europeans say they won’t join a gym that doesn’t have at least one.) The PowerPlate combines a slightly unsteady base with intense vibrations to encourage strength building throughout the body. Stand on it during bicep curls and you’ll feel torso muscles you never knew you had; try it with squats and everything from your ankles to your back to your belly will be engaged. Locals can experience the PowerPlate as part of the comprehensive fitness, nutrition and medical health program at Kaizen Total Wellness in Lakewood Ranch.
“Our brains are what make us who we are,” says Nicci Kobritz, a nurse practitioner, geriatric specialist and founder of Sarasota’s Youthful Aging Home Health. The boutique healthcare agency, in partnership with neurologist Dr. Gregory P. Hanes, just launched Scienzia: Memory for Life, which will address memory decline as part of comprehensive medical and lifestyle management services. Kobritz gives the following examples of brain exercises that can, as part of a complete and disciplined health program, contribute to a better memory.
Recall: Start with a deck of cards (face cards removed). Each morning, select two cards, and say the numbers aloud as you write them down. At the end of the day, ask yourself to recall the numbers. Once you get the hang of it, choose three cards, and
Remembering names: Pick a card and combine it with a randomly chosen name from the phone book. For example, the five of hearts and Ann Small might become “Ann Hearts.” At the end of the day, come back to the card and ask yourself to remember the name.
Quicker reaction time: As fast as you can, sort a full deck of cards into four piles by suit. Use a stopwatch and continually try to beat your fastest time.
Weathering the Storm
“I thought I was going to live forever,” says Richard Gibson. But less than a year ago, the 69-year-old Sarasotan, a smoker who considered himself otherwise healthy, was overtaken by a ventricular tachycardia storm (VT)—an electrical unbalance so severe his heart rate surpassed 200 beats per minute several times a day. With VT, the erratic heart pumps blood less efficiently, depriving organs of oxygen. Gibson’s extreme condition, a VT storm, is typically fatal.
When medicines proved ineffective, Gibson faced either open-heart surgery or radiofrequency catheter ablation (RCA), a minimally invasive procedure that implants electrode catheters in the heart. He turned to Dr. Kenneth Zide, a cardiac electrophysiologist from Bradenton Cardiology Associates, who pinpointed the affected areas and performed the RCA procedure. After two eight-hour ablation treatments, his VT storm had ended. Gibson quit smoking, and his recovery continues. “You do certain things that aren’t good for you,” he says. “You never pay mind to it until something happens.”
Find more thoughts on fitness and living well from Hannah Wallace on her blog, GenXtra.