Looking for a little sweet something after dinner but not wanting to fully indulge?
Here is your answer!
These are the perfect treats to share with your family and satisfy that sweet tooth while sticking to your healthy diet. The raw cacao powder is rich in magnesium which is great for heart health, bone health, and PMS. Coconut contains medium chain triglycerides (MCT) which help heal the gut and aid in weight loss. These are also gluten, dairy, and sugar free!
¼ cup organic, all-natural peanut butter or almond butter (no sugar, no hydrogenated oils)
1 tbsp + 2 tbsp unsweetened shredded coconut
2 tsp pure cacao powder (I love the brand Organic Traditions- purchased from a health food store)
1 tsp agave nectar (or honey or maple syrup)
1 tsp coconut oil
Chop dates. Mix 1 tbsp of shredded coconut with cacao powder and then add the chopped dates, nut butter, agave nectar, and coconut oil. Form mixture into 6 balls. Sprinkle the remaining 2 tbsp of coconut on a plate and roll each ball into coconut until fully covered. Put treats in the refrigerator for 10-15 minutes or until firm. Enjoy 1 or 2 and share the rest! They will keep fresh in a sealed container in the fridge for a few days.
The intent of the Tennis Screen is to identify any at-risk players before an injury happens and to educate them on rehabilitation and prevention with the goal of decreasing future time off due to injury.
The Tennis screen consists of functional movements, isometric dynamometer strength testing and goniometer range of motion testing. No screen can supplement for coaching, but a screen can aid in performance by helping to identify weakness, thereby implementing actions that help fend of fatigue and assist in form.
Here are some things to keep in mind for injury prevention:
Having a concurrent strengthening program is paramount to the health of any athlete in any sport, and tennis is no different
The posture you have during the day can dramatically affect the health of your upper back, neck and shoulders. It is not enough to stretch a couple times during the day. You need to stand up and break that bad, seated posture 3 or more times an hour.
Remember that your body needs time to heal and recover. If you play for hours everyday, tissues will fatigue and will not heal properly leading to functional faults and pain
For optimal performance, full body conditioning is important, including diet. Give your naturopath a visit, and if you don’t have one, have a 15 minute free consultation with our resident Naturopath, just for enlisting in the Screen.
Old recurrent injuries should be assessed. If you have a pain that is recurrent or due to a specific trauma than it is time to get it checked.
There is no one thing you can do to avoid injury, and some injuries are unavoidable but going into an activity with knowledge and tools for injury prevention, you can enjoy a long and successful tennis season.
For more information or questions about the tennis screen, please contact me at drbatte @ theurbanathlete.ca (no spaces)