Home Services Blog Resources Our Team Contact Us

the dig wellness

BLOG

MIND | BODY | SOUL

Try out this new delicious breakfast recipe!

Haley Cooke | February, 19, 2020

Strawberry Banana Baked Oatmeal

Prep Time: 15 minutes

Cook Time: 55 minutes

Total Time: 1 hour 10 minutes

Yield: 6


Ingredients

2 cups rolled old-fashioned oats

1/4 cup pure maple syrup

1 teaspoon baking powder

1 teaspoon cinnamon

1/2 teaspoon sea salt

2 cups almond milk

1 large egg (or 1 Tablespoon ground flaxseed)

2 Tablespoons coconut oil, melted

2 teaspoons pure vanilla extract

2 ripe bananas (1 mashed and 1 sliced)

1 1/2 cups fresh quartered strawberries (divided)

1/4 cup chocolate chips (divided)

cooking spray

additional strawberries, bananas and milk for serving


Instructions

Preheat the oven to 375°F.

Spray an 8-inch square baking dish with cooking spray. In a large bowl, mix together the oats, baking powder, cinnamon and salt. Add in milk, maple syrup, egg, coconut oil, vanilla and mashed banana. Stir well to combine.

Gently fold in 1 cup strawberries, 1/2 of your banana slices and 1/8 cup of chocolate chips.

Carefully pour oatmeal mixture into the prepared baking dish.

Scatter the remaining strawberries, banana slices and chocolate chips on top.

Bake for 50-60 minutes or until the middle of the bake is set (it might still be slightly wet from the strawberries but that’s okay). The top/edges will be golden. Remove from the oven and let cool for a few minutes. This will allow the baked oatmeal to set a bit more. Portion and serve. Top with additional fresh strawberries, banana and a splash of milk.

 

Find it online here from one of my favorite recipe bloggers: https://www.eatingbirdfood.com

 

Is it time to…. Just Breathe!?

Haley Cooke | February, 11, 2020

Try this exercise to help you refocus your energy today:

Stand up tall with your feet a natural distance apart (shoulder width or less).

Place the palms of your hands on the lower part of your stomach.

Close your eyes and begin to slowly inhale through your nose.

Hold the inhale count for 5 seconds before slowly exhaling.

Repeat this routine 8-10 times for each breathing series.

 

 

Today, I want to encourage you to find some time for yourself to experience at least one or two sets of a deep breathing series.

 

 

Have you seen our new equipment!?

Haley Cooke | February, 6, 2020

We now have a recumbent bike located in the DIG Wellness Center!

Why use the recumbent?

Safe and effective exercise – Recumbent bikes are very low impact machines. While the exercise can vary in intensity, the safety level of this bike is very high for your joints and muscles.

Less impact on joints compared to other cardio machines – With a recumbent bike, the reclined chair supports most of the user’s body weight. This helps to stress the use of the leg muscles with very little weight or additional pressure placed on the joints.

Useful for rehabilitation – Recovering from an injury? The recumbent bike is the recommended piece of equipment for most knee and hip injuries due to the positive rehab results it provides. The recumbent is designed to adjust from 15 degrees of motion to full range depending on the user’s preference.

Great start up machine for beginning cardio workouts – Whether it is your first time to use a cardio based machine or there has been a gap in your cardio conditioning, the recumbent bike effectively and slowly conditions your heart for rigorous activity.

Indoor exercise for year-round use – Whether it is hot or cold outside, the recumbent bike doesn’t require extra clothing or a helmet!

Various workout options – Pedal at different speeds, pedal backwards, use the various resistances or programmed rides. You never have to do the same exercise if you don’t want to! Switch it up each ride and challenge yourself each time you get on.

Strengthen your muscles (heart, quads, hamstrings, calves, and your gluteus maximum) – The recumbent bike not only conditions the heart but can also help improve most leg muscles! These are the muscles that support and carry all of our body weight, so they need all the strength we can give them in order to prevent future injuries!

 

***Come visit and go for a ride today!

 

Discover More