Best Green Health Foods For St. Patrick’s Day

Happy St. Patrick’s Day! This is one of my favorite times of the year. Every promotional ad, store and restaurant just seem to radiate green. Wherever we look we see green. It surrounds us in the Shamrock shakes, the dying of the Chicago River, green donuts, and Green Soda – everything is green. Getting in the spirit of the holiday is so fun and exciting but all that green food contains artificial dye to brighten up the color. However, there are plenty of other natural healthy foods that can create the same beautiful green color while packing a full flavor punch. Let’s paint the plates and cups green in honor of St. Patrick’s Day with these three amazing green recipes that are sure to delight all the lucky leprechauns in your life.

Green Smoothie

The power of the greens creates an invigorating wake up drink to kick start your full day ahead. Kale is one of the most nutrient dense foods we can fuel our body with. It provides us with plenty of antioxidants and Vitamin C. This healthy green smoothie is the perfect way fuel up for those long St. Patrick’s Day celebrations ahead.


1 cup kale

1 cup frozen peach slices

½ cup frozen mango

1 cup unsweetened coconut milk vanilla

Combine in blender

*You can use any milk substitute I just prefer the flavor of the unsweetened vanilla coconut

milk with the mango and peach – it gives this smoothie some amazing flavor

Kale Gnocchi with Pesto

This bag of gnocchi comes from Trader Joes and it is one of my favorite dinner choices and it is quick to make. They also come in other flavors, such as the cauliflower gnocchi which is one of my regular dinner choices. Growing up, my favorite dish in Italian restaurants was always gnocchi, it was so good, but it only kept me full for a short period of time. This Kale Gnocchi is an amazing twist on a classic Italian dish that is healthy, will leave you feeling full and packs a flavorful punch. I typically use Beyond Meat Plant Based Meatball for my dish, I have also used Turkey Meatballs in the past and even Italian Sausage chunks as additional sources of protein for my dinner. For this recipe, however, I made just the Kale Gnocchi.

*One bag serves about two people so double recipe if needed


1 bag Kale Gnocchi

2 tbsp. avocado oil

¼ tsp onion powder

1/4tsp. garlic powder

1 tbsp. pesto

½ tbsp. shredded parmesan


Heat avocado oil + onion/garlic powder in pan. Add gnocchi and cook for 8-12 minutes (or until cooked through)

After cooked, transfer to bowl then add pesto + parmesan

Then enjoy!

*If you prefer crisper gnocchi you can always cook in air fryer at 325 F for 6-8 minutes checking to prevent burning

Gluten Free Brownies with Matcha Frosting

These brownies really are the ‘pot of gold’ at the end of the rainbow. The flavors are not overpowering, and they complement each other so well. My favorite part of these brownies however is the frosting. The frosting is made with cashews and maple syrup and no added sugar. Normally I am not a huge fan of frosting, it tends to be too thick or sugary and just leaves me feeling ‘bleh’. This frosting is perfect. The lack of excessive sugar and the way it is whipped together creates such a light, yet flavorful topping, for these already amazing brownies.


IMPORTANT! Start soaking the cashews before you do anything else (listed in frosting)


– ½ cup coconut oil, melted and cooled (microwave for about 35-40 seconds)

– 1 cup almond flour

– ½ cup cocoa powder (I use Hershey’s because it packs a lot of flavor)

– ½ cup coconut sugar

– 1tsp. baking powder

– 2 tbsp maple syrup

– 1 tsp. vanilla


-1 ½ cup raw cashews (soak for four hours then rinse) *

– 3 tbsp maple syrup

– 1/4 cup coconut oil melted

– 1/3 cup almond milk

– ½ tsp. vanilla extract

– 2 tsp. matcha powder

*Certain websites will tell you to soak cashews for a frosting base overnight, I have found

through trial and error that it makes them to soggy. I would recommend for best results soaking

no less than 4 hours and no more than 6 hours.


– Preheat oven 350 F line 8×8 pan with parchment paper

– Whisk together eggs, maple syrup, coconut oil, and vanilla

– In a separate bowl combine almond flour, coconut sugar, cocoa powder, and baking


– Add wet ingredients to dry ingredients combining thoroughly

– Pour batter into pan. Bake for 22-25 minutes

– For frosting, add all ingredients into a blender (NutriBullet type of machine works great)

– Add frosting to cool brownies and enjoy your treat

– Store in fridge to prevent frosting from oxidizing

I got my matcha from Meijer and it was perfect. It did not have any added sugar which is something to look out for when purchasing matcha. Some companies will add additional sugar to sweeter because it tends to be a somewhat bitter powder. However, when mixed with the maple syrup in the frosting it creates a balanced flavor that pairs well with the chocolate.

With Love,

Nora Czupek


Honey Almond Flax Healthy Granola

Over the weekend, I made this delicious granola recipe from Well Plated and wanted to share with you all. I’m making 2020 all about health and wellness, especially being mindful of what I put in my body. Try it out and enjoy! Also, check out the full post and recipe from Well Plated via the link below!



Yield: 4 1/2 cups, approx.

Prep Time:10 mins

Cook Time:35 mins

Total Time:1 hr

A simple and delicious healthy granola recipe made with honey, oats, almonds and flax. Easy to make and perfect for breakfast or a snack! This granola is lightly sweet, so if you prefer a sweeter granola, please see the recipe notes below.



  1. Preheat your oven to 300 degrees F. Line a large baking sheet with parchment paper.
  2. In a large bowl, stir together the oats, coconut, almonds, flaxseed, wheat germ, salt, and cinnamon. Pour in the honey, coconut oil, and vanilla extract and stir to coat. Taste and add additional honey if you prefer a sweeter granola. In a small bowl, briskly whisk the egg white until it is frothy. Stir into the granola mixture, doing your best to evenly incorporate it throughout.
  3. Spread the granola in a single layer on the prepared baking sheet. Bake for 20 minutes, then remove the sheet from the oven and with a large spatula, carefully flip large sections of the granola over, doing your best to keep them intact (this is what forms the granola chunks.) Rotate the pan 180 degrees, return it to the oven, then bake for 15-20 additional minutes, until the granola is golden brown and feels almost dry to the touch (it will continue to crisp as well it cools). Watch it carefully towards the end, as honey tends to quickly brown. Remove from the oven, place the pan on a cooling rack, then let the granola cool completely on the pan. Break granola into chunks of desired size, then carefully mix in the dried fruit. Enjoy with milk, yogurt, or on its own as a snack.

Meet Our New Therapist – Bridget Bates


Bridget Bates, PT, DPT, is a graduate of the St. Louis University Doctorate of Physical Therapy program.  She has been practicing in orthopedics and sports related injuries utilizing manual therapy techniques and individualized exercise programs to assist patients in achieving their goals and minimize the risk of re-injury.

Through studies with the Herman and Wallace Institute, she is trained in the treatment of pelvic floor issues including incontinence, pelvic pain, and prenatal and postnatal care.

Bridget is passionate about treating the individual in a holistic manner, promoting a healthy lifestyle, and addressing all aspects of life potentially effecting a patient’s symptoms.

She is a member of the American Physical Therapy and Illinois Physical Therapy Associations.

To contact, please email at Bridget@orthopedicPTservices.com.


You do WHAT??….WHERE?!

What is Pelvic Floor Therapy?

A non-surgical approach to the rehabilitation of dysfunctions in the pelvis that contribute to bowel, bladder, sexual health, and pain complaints. Approaches to your treatment may include manual therapies, modalities, behavioral and relaxation strategies, therapeutic exercise, education, and functional re-training.

Common issues treated in Pelvic Rehab:

Pelvic pain

Pain with intercourse

Diastasis recti (separation of abdominal muscles commonly following pregnancy and childbirth)

Urinary or fecal leakage with exercise, coughing, laughing, sneezing

Frequent urge to go to the bathroom

Difficulty holding your bladder


Abdominal or pelvic pain following surgery

Scar tissue following childbirth, surgery, or cancer

Tailbone pain

Prenatal and Postnatal care

Preparation for labor

Do all Physical Therapists treat Pelvic Floor?

Pelvic rehab providers are neuromusculoskeletal therapists who have taken additional specialized training to be able to effectively evaluate and treat pelvic floor pathologies.

By: Bridget Bates, DPT/Women’s Health Therapy


Breathing Easy | Meditation

Sit comfortably and relax, and bring your awareness to your breathing. As you breathe out naturally dissolve and let go of all the negative energy you wish to be free from. As you breathe in, allow the breath to naturally and effortlessly fill you with the positive qualities you want to be energized by. Allow the breath to fill you as a natural reflex to the deep exhalation.

Think of a word that reflects the quality you wish to be filled with — relaxing, harmonizing, balancing, energizing, peace, patience, for example. See this particular quality as luminous energy which rises within you as you inhale, filling and flowing through you, completely permeating your mind-body. Allow this light-energy to dissolve all your negative states of mind, tension, or pain. Allow the natural vitality of life to awaken within you.

As you exhale, say to yourself “dissolving,” “melting,” “releasing,” or “letting go.” Feel the tensions, thoughts, cares, and painful states of mind-body flow out of you and melt away. Emphasize the long, slow exhalation, then allow the inhalation to come naturally, effortlessly.

Place your hands on your belly and quietly breathe in and out. Allow your belly to gently rise and fall as the breath follows through you.

After a few minutes, as the breath naturally fills your belly, allow it to rise up to the center of your chest and fill you as though a bubble of breath were filling you from within. Exhale through an imaginary hole in the center of your chest and allow your heart to open.

Breathing into your hands… bringing the air up to fill your heart… opening the heart … exhaling… opening and letting go.

By: Taylor Brown, CYT | From: Mindfulness, Meditation, and Mind Fitness


Pelvic Floor Misconceptions with Bridget Bates, DPT


By: Bridget Bates, DPT

The only people needing to see a Pelvic PT are women after childbirth.

Wrong! Pelvic floor therapy can help men and women experiencing a big variety of symptoms: urinary incontinence, difficulties in urination, bowel incontinence, constipation, abdominal pain, low back/SI pain, sexual dysfunction, pelvic pain or coccyx pain, vaginal or rectal pain, penile or testicular pain, as well as men and women prior to or after having pelvic surgery.

Pelvic PTs do not treat men.

False. Men have pelvic floor muscles that can cause issues as well!

If a person is leaking urine, they definitely need kegel exercises.

People need strong, but flexible muscles that tighten when they need to and relax when they need to. If a person has a shortened, irritated pelvic floor, they may have just as much difficulty holding back urine as the person with a weak pelvic floor.

If a person has tried “kegel exercises” and they did not work, Pelvic PT won’t be able to help them.

As a Pelvic PT, I take great offense to that. Rehab for the pelvis is much more involved than simply strengthening a muscle group. It involves restoring function—improving muscular support around the pelvis, improving behavioral/dietary habits, and re-training body movements to allow for optimal organ and structural function.

If your mother/grandmother/great-grandmother also had constipation/urinary incontinence/diarrhea/etc., then it must be genetic and can’t be helped.

Also, not true! Now, I won’t say there aren’t genetic components which may cause a person to be more likely to experience certain conditions than others—but that being said, there is always something that can be done to help

A physical therapist doing vaginal or rectal exams is weird and NOT conventional.

Pelvic floor physical therapists are highly trained in both internal and external evaluation and treatment techniques, and current medical research supports these techniques in the treatment of this patient population. But do not be intimidated, the evaluation and treatment plan are set to your comfort.  If you want to get better, but are not comfortable with the internal evaluation, don’t sweat it! This is all about you, your comfort, and helping you achieve your goals and live your best life.

New Year, New YOU!


Happy 2018 Refreshers – Let’s kick off the new year right!

Upcoming events and workshops in the studio:

— Drop in for Friday Yogilates Mat class for only $20! Series dates are as follows:
Friday 1/19, 1/26, and 2/2 from 6-7pm (please click here to register online)

— Saturday 1/20 @10am | Free Low Back and Sciatic Pain Workshop and Screenings (please call the register at 708-301-2255)

— Saturday 2/10 @1030am | Acro Partner Yoga with Taylor + Toni (please click here to register online)

Warm up this season! Add Hot Stones to your massage for only $7 (org. $15) this sale ends on 1/31





Welcome to our New Website

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It’s been an exciting summer full of amazing weather, uplifting meditation, and energizing pilates sessions. Looking ahead to fall and winter, we will be continuing to host special events & workshops and our popular group classes – join us, and bring a friend or make some new ones at class!

As the season is changing, we are also excited to debut our new and improved website. This website, will be your new go-to place for accessing our class schedule, viewing upcoming events & workshops, and contacting us for your physical therapy and massage sessions.

We look forward to seeing you this fall and winter. Cheers to health and happiness!