Prep: 20 minutes
Cook Time: 2hrs 30 mins (total 4 hrs)
Servings: 6

Ingredients:

• 3 Large Apples
• ¾ tsp ground cinnamon

Instructions:

1. Preheat oven to 200 degrees
2. Line two baking sheets with parchment paper
3. Remove apple core using the tool of your choice
4. Slice apples horizontally into 1/8-inch-thick rounds
5. Arrange apples in a single layer on prepared baking sheets
6. Sprinkle with cinnamon
7. Bake apples for 2.5 hours or until a single apple chip removed from the oven is crisp when set out at room temperature for 3 minutes.
8. Turn off the oven
9. Let the apples sit in the oven for a minimum of 1 hour as the oven cools.

Nutrition Facts: per ½ cup
Calories: 65
Carbohydrates: 18g
Sodium: 2mg
Sugar: 11g
Fiber: 5g

Balance Exercises

Click here for a printable version of the exercise descriptions below.

Andover/North Andover YMCA Trainer Zoe Frangules walks us through a few balance exercises. Here are a few tips to remember when doing the exercises:

• For exercises with reps, aim for 10 (each side if that applies) to start. Repeat those 3 times so you end up doing 3 sets of 10 of each exercise.
• Don’t hold a stretch for longer than 60 seconds.
• Only pull your muscles in a stretch until you feel slight discomfort. Don’t try to over stretch.
• For all other exercises, try to do more reps or go longer every time to beat your best!

Materials needed:

• Chair
• Weight (or small object that can be used as a weight)
• Wall

One legged balance
– Using a chair nearby for help, stand on one leg. Add a dumbbell or any other weight to bring to the center of your body for an extra challenge.

Sit to stands
– Sit in a chair, or any surface, and stand up without using your arms

Tandem walk
– Walk heel to toe with every step. Try to place your heel at the other foot’s toe with every step. Spread arms for better balance.

Wall sit
– Find a wall and slide down into a squat like stance with your knee at a 90 degree angle. Hold that position.

Episode Two: Reducing Inflammation with a Mediterranean Diet and Stretching Exercises

Yield: 8
Prep Time: 20 min
Total Time: 20 min

Ingredients:

• 3 TBSP Extra Virgin Olive Oil
• 2 TBSP Lemon Juice
• 2 TBSP oregano
•  1/8 tsp salt (optional)
•  Black pepper to taste
• 1 15oz can low sodium garbanzo beans (rinsed and drained)
• 1 large cucumber (peeled and chopped)
• 2 cups small cherry tomatoes (cut in half)
• 1 cup red, yellow, or orange bell pepper chopped
•  ½ cup kalamata olives, pitted and chopped
• 6 oz crumbled feta cheese
•  ½ cup chopped red onion (optional)

Directions:

1. Make the vinaigrette: Combine olive oil, lemon juice, oregano, salt, and pepper in a small glass jar. Shake well with lid on to combine ingredients
2. Pour the garbanzo beans in a large salad or mixing bowl
3. Chop the cucumber, tomatoes, bell peppers, olives, and optional red onions.
4. Mix vegetables with the garbanzo beans in the large bowl
5. Add feta cheese
6. Cover with salad dressing and stir to combine ingredients
7. Top with additional oregano before serving (optional)

Nutritional Facts: per 1 cup
Calories: 190                Fat: 11.5g
Saturated Fat: 4g          Sugars: 1.5g
Carbohydrates: 16.5g   Protein: 7g
Fiber: 4.5g                     Sugars: 4.5g
Sodium: 393mg

Stretching Exercises

Click here for a printable version of the exercise descriptions below.

Andover/North Andover YMCA Trainer Zoe Frangules walks us through strength-building exercises to maintain healthy bones. Here are a few tips to remember when doing the exercises:

• For exercises with reps, aim for 10 (each side if that applies) to start. Repeat those 3 times so you end up doing 3 sets of 10 of each exercise.
• Don’t hold a stretch for longer than 60 seconds.
• Only pull your muscles in a stretch until you feel slight discomfort. Don’t try to over stretch.
• For all other exercises, try to do more reps or go longer every time to beat your best!

Materials needed:

• Chair
• Band or Towel
• Floor mat (optional)

Chair downward dog
– Sit in chair and reach your hands down to your toes or the floor in front of your toes, go as far as your body allows.

Chair side stretch
– Sit in chair and lean down one side by bringing your same side arm down to your foot and bringing the arm over your head, reaching for the sky.

Open chest chair stretch
– Sit in chair and bring your arms together behind you. Pull as far as you can to open up your chest and shoulders. Hang your head to feel a stretch along your spine.

Cross over leg stretch *this can be done on the floor, bed, or any other level surface where you feel comfortable.*
– Lay on your back and cross one leg over the other, straight, while trying to keep your upper body still. Should be stretching your crossed hip/ butt/ thigh.

4 Floor stretch *this can be done on the floor, bed, or any other level surface where you feel comfortable.*
– Lay on back and cross one leg over the other so the ankle is resting on the knee/lower thigh. Pull the uncrossed leg closer towards your face to feel a deeper stretch.

Hamstring pull *this can be done on the floor, bed, or any other level surface where you feel comfortable.*
– Lay on back and by using a strap, bungee cord, towel, your hand, or anything else that is sturdy, pull one straight leg up and towards your face while trying to keep the other leg straight on the ground. With the same leg in hand, open up your leg so you are stretching the inner thigh.

Quad pull *this can be done on the floor, bed, or any other level surface where you feel comfortable.*
– Lay on belly and by using a strap, bungee cord, towel, your hand, or anything else that is sturdy, bring your foot as close to your butt as possible by bending your knee while keeping the other leg flat on the ground.

Cobra to child’s pose *this can be done on the floor, bed, or any other level surface where you feel comfortable.*
– Lay on belly and by extending your arms, lift your upper body up while keeping your hips on the ground. Hang your head to feel a stretch along your spine
– Move from this position fluidly into bringing your butt to your feet and your upper body to the ground. Reach your arms as far forward as possible and hang your head.

Yield: 4-6
Prep: 15 Min
Cook: 10 Min
Total: 25 Min

Ingredients:

• 75oz cooked salmon (canned or fresh)
• 1 egg
• ¼ cup chopped onion
• ½ cup seasoned breadcrumbs
• 1 tbsp olive oil

Directions:

1. Drain and reserve liquid from salmon
2. Mix egg, onion, breadcrumbs and salmon together
3. Make into patties. If mixture is too dry, add reserved liquid from salmon
4. In a frying pan, heat olive oil
5. Place patties in pan and brown on each side, turning gently.
6. Drain on paper towels and serve

Nutritional Facts: per 1 Patty

Calories: 225                          Carbohydrates: 9g
Protein: 22 g                           Fat: 10g
Sodium: 525 mg

Strength-Building Exercises

Click here for a printable version of the exercise descriptions below.

Andover/North Andover YMCA Trainer Zoe Frangules walks us through strength-building exercises to maintain healthy bones. Here are a few tips to remember when doing the exercises:

• For exercises with reps, aim for 10 (each side if that applies) to start. Repeat those 3 times so you end up doing 3 sets of 10 of each exercise.
• Don’t hold a stretch for longer than 60 seconds.
• Only pull your muscles in a stretch until you feel slight discomfort. Don’t try to over stretch.
• For all other exercises, try to do more reps or go longer every time to beat your best!

Chair sit ups
– Sit in chair and engage your core by bringing your upper body forward and backward

Chair side crunches
– Sit in chair and engage your core by bringing your upper body side to side

Chair mountain climbers *use a sturdy chair, a chair against a wall, or a couch*
– Face the chair and place hands on edge of chair and walk your feet back and forth as if you were to push the chair along a surface

Chair tricep dips *use a sturdy chair, a chair against a wall, or a couch*
– Sit in the chair then scooch yourself off so that only your hands are holding you up. By holding onto the edge of the chair, you can lower your body and bring yourself back up by using arm strength.

Chair leg extensions
– Sit in the chair and extend your legs out as if you were to kick something in front of you. Hold that position for an extra challenge.

Chair back leg extensions
– Hold onto the back of the chair for balance and kick out your leg backwards, alternating legs

Chair back side kicks
– Hold onto the back of the chair for balance and kick out your leg to the side, alternating legs

Stair calf raises
– Rest the balls of your feet on the edge of a stair and dip your heels down and then back up repeatedly