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Archive for March, 2012

Grilled Chicken Caesar Salad

Chicken Caesar SaladThe temperatures have been warm in the Washington, D.C. area leading to an early start to the grilling season. Last night I took advantage of the weather by grilling chicken and making homemade Caesar salad dressing! I also felt inspired after reading an article by Dr. Cate on how bad bottled salad dressing is for you (even if  it says organic or all natural).

The reason that bottled dressings may not be the best is that they may not be made from healthy oils. Why wouldn’t they use 100% olive oil? Mainly to keep the cost down –  instead of using 100% extra virgin olive oil, manufacturers add soybean or sunflower oil.  Since I already go out of my way to avoid vegetable oils, making Caesar dressing from scratch and using 100% extra virgin olive oil makes it healthier and tastier! I recommend Kasandrinos EVOO

Here are some images and the recipe that I used to make this delicious and easy salad!

Start off with raw chicken breast, season with salt and pepper.

Raw Seasoned Chicken

Chop up two or more heads of Romaine Hearts.

Chopped Romain

Prepare the Caesar salad dressing.

Caesar Dressing

  • 3 cloves garlic
  • 4 anchovy fillets (optional)
  • 1 teaspoon Real Salt
  • 1 teaspoon fresh ground pepper
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon Worcestershire sauce
  • 1 1/2 tablespoons Dijon mustard
  • 2 large egg yolks
  • 1/2 cup E.V. olive oil
  1. Take garlic press and mash the garlic into a bowl. Add the salt and mash into a fine paste. This also can been done a cutting board with the side of your chef’s knife.
  2. Add egg yolks, Dijon, anchovies, lemon juice, Worcestershire sauce and pepper. Whisk everything together.
  3. Slowly add the olive oil while whisking, until dressing becomes thick. You can also do this in a food processor; but, be careful not to over mix the dressing as this can cause it to break (everything separates).
  4. Last, always taste your final product, make sure it is seasoned properly. Nothing ruins good food more than when it is improperly seasoned.

Now that you have made your dressing, it is time to grill the chicken. If you care about what your chicken is going to look like at the end you should always start with the presentation side down. The presentation side is the smooth nice looking side opposed to the other side that was cut off the the rib cage and bone area of the chicken.

Raw Seasoned Chicken

Presentation Side Cooked Chicken

Start with a good hot grill, make sure to brush or spray some olive oil onto your chicken to help prevent sticking. Place the chicken on the grill and then leave it alone!!! Don’t move it for at least two minutes but when you do move it rotate it 1/4 of a turn. This is how you get those nice grill marks on your chicken. Wait another two minutes and then flip your chicken over. Cook the same way until the chicken is done.

If you did it right your chicken should look like this.

Grilled Chicken

Now that your chicken is done, mix your fresh Caesar salad dressing and romaine together in a large bowl. Portion onto plates or large bowls. Take a chef’s knife and cut your grilled chicken into strips and place on top of you Caesar salad. That’s it! Enjoy!

Chicken Caesar Salad

Finished Chicken Caesar Salad


Dave Wendel is a graduate of the Culinary Institute of America and has worked as a Chef and Food Buyer for over twenty years. After being diagnosed with Type 1 Diabetes as an adult (due to an autoimmune illness), he has worked his way back to health through cooking according to an ancestral health template. Since going “Paleo,” Dave has been able to better manage his blood glucose and decrease his insulin usage.

Review of Assess and Correct: Breaking Barriers to Unlock Performance

Assess & Correct image

Review of Assess and Correct

Assess and Correct: Breaking Barriers to Unlock Performance is a resource put out by Bill Hartman, PT, CSCS, USAW, Mike Robertson, MS, CSCS, USAW, and Eric Cressey, MA, CSCS in 2009. As they say on the DVD cover, “this is the first product to empower athletes and fitness enthusiasts with not only a series of self-assessments to identify muscular imbalances; but, also exercise progressions to correct those inefficiencies.”

The resource includes:

  • 27 dynamic self-assessments
  • A Comprehensive Static Assessment Guide
  • 78 corrective exercises for improving mobility and stability (based on the results of your self-assessment)
  • A written collection of warm ups specific to certain athletic populations
  • A complete guide to self-soft tissue work, and a rationale for it

Assess and Correct gives you 2 DVD’s. The first guides you through the 27 assessments, while the second demonstrates the 78 corrective exercises showing progressions from beginner to advanced. Both DVD’s have helpful visual and vocal coaching cues to bring your attention to what you should focus on in each assessment and corresponding correction.

Also included in the package are 4 e-books. The first is a 137 page manual that details all of the assessments and corrective exercises, the second is a 21 page resource of warm ups broken down by type of sport/activity, third is a guide to self-soft tissue work using foam rollers and other tools, and the fourth is a collection of stretches.

This resource would make a great addition to the learning library of any strength and conditioning specialist, personal trainer, coach, athlete, or active individual. I think it would be especially useful for coaches working with high school athletes, to heighten awareness of postural and developmental issues that can be addressed before they become injuries that lead to lost playing time. The $127.00 price of this resource will be recouped within the first several months that you use it with your clients.

For the seasoned ATC or PT, the first DVD is a review of the type of upper and lower quarter screen we use with patients already; yet, I found myself taking notes while I watched the second DVD, as I saw how to break down the exercises on a scale from beginner to advanced. It gave me some ideas of how to break a few exercises down for my patients with extremely tight muscles and/or balance issues.

All in all, this is a solid resource from three of the biggest names in the corrective exercise scene. I would recommend it to anyone looking to increase their knowledge of how to screen and correct issues that lead to nagging injuries if not properly addressed through training.

I am now an Affiliate for this resource. You can buy it through my website – see the sidebar and click on the Assess and correct icon.

Plantar Fasciitis: What is it, what causes it, what can I do about it?

Foot Image

Do you have pain in the bottom of your foot or heel? Does is hurt when you put your foot on the floor first thing in the morning? You may have plantar fasciitis. Watch this short video for more information, and please call for an appointment if you need help treating this condition.

2012 Paleo Community Survey

2012 Paleo Community Survey


If you have been utilizing a Paleo lifestyle as part of your health and wellness plan, please take a moment to go to

and answer a quick survey about your lifestyle. Here is the description of the survey from the Naturally Engineered Website:


The purpose of this survey is to collect information about paleo diet community members, including demographic information, medical conditions, dietary preferences, and physical activity.

Why participate?
The resulting data will be invaluable in terms of understanding the nature of the paleo movement. It will be provided to other bloggers and researchers with the goal of providing a clearer picture of how the paleo diet has affected the lives of its adherents.

You can review the results of last year’s survey to see previously collected data and get a sample of the types of questions to expect for this year. The new results will be released in a similar manner, for free, to the general public after the survey is concluded.

Also, survey participants get access to exclusive discount coupon codes to be used at sponsor online stores, as well as the ability to enter into a prize package drawing to win $50 gift certificates, and more!

And finally, the survey is very concise and easy to complete. It should take no more than a few minutes of your time.

Foam Roller for Lower Extremities

Ann Wendel Profile picture

In this video Ann demonstrates a series of exercises using a foam roller. These can be done before or after your workout to massage and release tight muscles and fascia. Perform 10 slow repetitions of each exercise. You can adjust the intensity of each exercise by putting more or less weight through the area on the foam roller.

This video is for informational use only, and is not intended to diagnose or treat an injury. Please discuss any new exercise with your healthcare provider prior to beginning.

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