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Kale & Sweet Potato Baked Mac N Cheese

8/25/2021

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Ingredients
  • 2 TBSP olive oil divided
  • 2 medium Sweet Potatoes, cooked & mashed (about 2 cups)
  • 6 cups Whole Wheat Pasta (rotini in pic)
  • 2 cups chopped kale, stems removed
  • 1 tsp paprika
  • ¾ tsp salt
  • 3 TBSP chopped parsley
  • 2 cloves minced garlic
  • ½ tsp black pepper
  • 1 TBSP Italian seasoning 
  • 3 eggs
  • ¼ cup low fat milk
  • 1 ¼ cups shredded mozzarella (or cheese of choice) and a handful more for topping.
Preparation
  1. Preheat the oven to 375 degrees.
  2. Coat the inside of a large casserole dish with olive oil or butter.
  3. Prepare pasta according to package directions (but keep al dente).
  4. While pasta is cooking, saute kale in olive oil with spices for 2-3 minutes, or until slightly wilted.
  5. Drain cooked pasta and let cool for 5 minutes.
  6. Once cooled, add pasta, mashed sweet potatoes, spices, and kale to a medium bowl and stir to combine.
  7. In a small bowl, whisk together eggs, milk and cheese, and add to pasta and sweet potato mixture.
  8. Mix well and pour into a large casserole dish, reserving extra cheese to sprinkle on top.
  9. Bake for 30-35 minutes, or until the cheese has melted and the top begins to brown.
Tips Remember not to overcook the pasta since it will further cook during baking. To increase the protein content try switching the whole wheat pasta for garbanzo bean pasta or lentil pasta.

Prep time 10 minutes
Cooks in 30 minutes (sweet potatoes)
Serves 4
Calorie 654kcal; Carbohydrates 97g; Protein  29g; Fat 20g; Fiber 4g
Created by Bucket List Tummy

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Sweet Potato and Beet Salad Recipe

8/15/2021

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Prep time 10 minutes
Cooks in 30 minutes (sweet potatoes)
Serves 4
Calorie 648kcal; Carbohydrates 91.9g; Protein 23.2g; Fat 22.2g; Fiber 12.4g
Created by Amy Arnold

Ingredients
  • 2 medium sweet potatoes
  • 6-8 cups mixed greens of choice
  • 1 cup quinoa (uncooked)
  • 1 large cucumber 
  • 1 jar pickled beets 
  • ½ cup feta cheese crumbles
  • 1 cup chopped walnuts
  • Balsamic vinaigrette (see next page)


    Preparation
  • Preheat the oven to 375 degrees.
  • Prepare quinoa according to package directions  (takes approximately 30 minutes).
  • Cut sweet potatoes into bite size pieces. Spray or toss lightly with extra virgin olive oil, salt and pepper. Bake for 25-30 minutes.
  • Cut cucumber into small pieces. 
  • Assemble all the ingredients in a bowl.


    TipsTo save time make quinoa and sweet potato earlier in the week and store in an airtight container. Makes for a quick meal when these are ready to go!
    Balsamic vinaigrette
  • ½ cup Extra Virgin Olive Oil
  • ¼ cup Balsamic Vinegar
  • 1 TBSP Dijon Mustard
  • 2 TBSP Honey
  • ⅛  tsp Black Pepper
  • ¼  tsp Sea Salt

    Contact Amy at amy@insidesportsclinic.com or (913)-888-4845 to set up a consultation!


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August's Food of the Month

8/7/2021

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Sweet Potatoes!
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One medium sweet potato with the skin on (approximately 2 inches in diameter and 5 inches in length) contains:

100 calories.

100% of the recommended daily amount of vitamin A, which plays a role in vision, bone development and immune function.

4 grams of fiber, which can contribute to feelings of satiety or feeling “full” and can aid in digestion. Diets rich in foods containing fiber, such as fruits and vegetables may reduce the risk of heart disease and some types of cancer.
​

440mg of potassium. Diets containing foods that are a good source of potassium and that are low in sodium may reduce the risk of high blood pressure and stroke.

Amy Arnold, RDN, consults with patients of all ages on how to build a healthier life through food and activity choices. If you are interested in learning more or scheduling consultation with Amy, contact her via email at amy@insidesportsclinic.com or call our office at (913)-888-4845.


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Lumbar Disc Lesion

8/3/2021

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​Have you ever heard someone say they have a “slipped disc”, their “back went out”, or they have a “pinched nerve”? These concepts are often referring to a condition called a “disc lesion”. Today we are going to cover everything you need to know about lumbar (low back) disc lesions!
 
Your spine consists of 24 individual vertebrae stacked on top of each other, with flexible cushions called "discs" between each set of vertebrae. A disc is made up of two basic components: The inner disc, or “nucleus”, and the outer disc, or “annulus”. The term lumbar disc lesion means the disc has been damaged.
 
Disc lesions start when the outer fibers of the disc become strained. When enough outer fibers becomes strained, this can create a weak spot in the disc. When the disc is compressed after developing a weak spot, the outer fibers may "bulge" or "protrude". If enough fibers are damaged, the nucleus of the disc may "herniate" outward. Since the spinal cord and nerve roots live directly behind the disc, bulges that are accompanied by inflammation can create lower back pain. Too much inflammation can cause you to feel that pain in the buttock or the entire lower extremity, which is a condition called sciatica. If the disc bulge is significant enough to create a mechanical compression of your nerve, you may also experience loss of your reflexes and weakness. If you notice progressive weakness or numbness, any numbness around your groin, any loss of bowel or bladder control, or fever, please contact our office immediately. These symptoms mean condition has progressed to a serious level that needs addressed by a healthcare professional!


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1/3 of the adult population have a bulged disc without knowing it, and are able to live their life without symptoms! Another 1/3 of adults will experience pain from a lumbar disc at some point in their lifetime. Most lumbar disc problems occur at one of the two lowest discs-L5 or L4, with symptoms starting at the lowest point of your back. Researchers have shown that disc bulges and sciatica may be successfully managed with conservative care like the type provided in our office. These treatments include joint manipulation, also known as chiropractic adjustments, therapy modalities, myofascial release, and therapeutic exercises. Our office also has a traction table, which is a specialized therapeutic table which helps to stretch your tight muscles and ligaments, improve nutrition to the discs, and increases available space in the openings where your spinal nerves exit.
 
At-home care is a large part of our care plans, including alterations to daily activities. For disc bulges, this includes sleeping posture recommendations and advice on getting in and out of bed. We also provide posture recommendations for both the work place and for lifting objects with a disc bulge. Our patients are also provided a Home Exercise Program to supplement our in-office care. These exercises are intended to increase mobility and movement tolerance to get you feeling better and stay feeling better.
 
If you or anyone you know are experiencing any of these symptoms, call our office (913-888-4845) and set up an appointment so we can help you get to feeling better! Special thanks to our partners ChiroUp for providing the framework to today’s blog and assisting us in delivering our patient care.

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INSIDE SPORTS CLINIC
​MAIN LOCATION

913-888-4845
8550 Marshall Dr. 
Ste. 105
Lenexa, KS 66214

INSIDE SPORTS CLINIC AT
​OVERLAND PARK RACQUET CLUB

6800 W 91st St. 
​Overland Park, KS 66212
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