Recovery and Health News

FULL SEND FAIL? GO RECOVER

So you recently ate shit working on your triple cork, that you ABSOLUTLEY did not land, and now you’re not feeling aces. But here’s the thing, the mountains are getting hammered with snow all week, and you want to get up there! Bummer for you right? Not exactly.

I know a place in the LoHi area that can help you recover from your little full send fail. Denver Sports Recoveryhas tons of therapeutic modalities, all of which are here to help you recover the right way and get you back on the hill.  I was invited to partake in all the goodies and services offered in this building that no doubt, will help one recover from such an epic fall. Some highlights of the visit included getting to try all that a few of the different zones in DSR had to offer, including: Neura Performance, Onus iV Hydration and the fully stocked recovery center.

Because I was so excited, I was a little early. The staff was finishing up lunch and I eagerly awaited my turn to try out all of the contraptions I was seeing.  First up, Neura Performance.  I was asked to strap into this “Spies Like Us” contraption pod looking thing that flips you around and upside down called the Gyrostim.  The point of this thing is to improve your reaction time, which is fantastic for those who have had concussions due to over confident attempts on tricks. It takes you into a dynamic brain training ground that presents repetitious cognitive and physical challenges that will help improve your brains reaction and processing times.  The GryoStimwas designed to provide powerful vestibular therapy for those seeking to recover from concussion, traumatic brain injury and other neurological conditions.  Plus it’s fun and there are lasers! LASERS! Think laser tag targets in a space pod. As my reaction time got quicker while I was being spun around I realized that my air awareness could be improved by spending some time usingthis machine. Now I see why some local snowboarders including Dylan Alito swear by this place.

R: Dylan Alito | P: Aaron Dodds

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5280 Denver Mile High Magazine Article

5280 Denver Mile High Magazine recently mentioned our expanded space and new gadgets. We are thankful to have support from 5280 Denver Mile High Magazine on our newly expanded sports recovery center. We offer services to both average athletes and professional athletes. Our expanded space is now 3,600 square feet. We have helped sports stars from the World’s Strongest Man to multiple Denver Broncos players. Some of our most recent clients include former Bronco player Malik Jackson and local UFC fighter Brandon “Rukus” Thatch.

In addition to the expansion we also added new machines, training tables, treatment rooms and a reception area with a retail space. If you aren’t familiar with Denver Sports Recovery Center, some of the services we offer include:

  • Acupuncture
  • Laser therapy
  • Hyperbaric chamber
  • Sports massage
  • Stretching
  • Cupping
  • Muscle activation

5280 articleOne of the new machines which we added to the center is a cryosauna which is still awaiting city approval. The cryosauna encourages anti-inflammatory and toxin –flushing response by safely exposing the body to temperatures as low as -256 degrees. Our newly expanded center will also be housing an infrared sauna. The infrared sauna will help with blood pressure reduction and skin rejuvenation by penetrating tissue with infrared light.

Our sports therapy center also houses 3 of our partner businesses:

  • NeuraPerformance (concussion and brain therapy)
  • Onus iV Hydration (IV treatment)
  • Invincible LLC (physical therapy)

We encourage athletes to walk-in, schedule an appointment or sign-up for one of our membership packages.

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Denverite Article on DSR Expansion

DenveriteIn July we expanded our athletic center in Highland and added new machines. We are thankful to have received support from online publication Denverite who mentioned our newly expanded sports recovery center at 2242 W. 29th Ave. in Denver Colorado. We spent more than $150,000 to double the space of our facility to 3,600 square feet.

After maxing out our old space and feeling like we were working on top of each other we knew it was time to expand. We are thankful to have grown to more than 200 members since opening in 2012. At Denver Sports Recovery we teach people about “active recovering”. Our sports recovery center works with athletes of all types on stretching and using the newest technology to help athletes recover.

 

 

Memberships range in price from $89-$199. Each of our memberships include unlimited access to:

  • Hot/cold tub
  • Infrared sauna
  • All recovery tools
  • Discounted rates with our specialists

In addition to our expanded space and new machines our partner therapy businesses also moved in with us during the past year.

  • NeuraPerformance which offers custom brain based programs for performance and brain health.
  • Onus iV Hydration which offers all the benefits of an IV without having to go to a hospital.

Visit Denverite to view the full article on our expansion.

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Top 10 Fall Produce Picks

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Autumn is here (yay!) so here are my top 10 picks for seasonal produce during this beautiful time of year. Buying seasonal (and ideally local) ensures that you’re getting the freshest fruits and veggies at the peak of ripeness!

1. Winter Squash

Nutrient-dense, fiber-rich, and filling, squash is just the best in autumn. There are so many varieties! My faves are butternut, red kuri, delicata, acorn and spaghetti. They’re easy to peel, chop, and roast for a meal or side.

2. Brussels Sprouts

Full of cancer-fighting compounds, these baby cabbages top my list for the cruciferous veg category. Brussels sprouts have cholesterol-lowering benefits while being chock full of vitamins C and K. I love roasting until caramelized and drizzling tahini over them.

3. Celery Root

Celery root, or celeriac, is a knobby ole thing but don’t let its appearance put you off. It’s delicious, versatile and brimming with vitamin K and antioxidants. It’s also an aphrodesiac – yew! Celery root is great mashed and in soups, stews, and casseroles.

4. Kohlrabi

Low in cals, high in antioxidants, fiber, potassium and iron, kohlrabi is not a veggie which should be overlooked. It’s hard to explain the taste of kohlrabi, but I guess I would liken it to a mild radish. Great shredded into salad or roasted.

5. Parsnip

Not sure what a parsnip looks like? Look for “white” carrots. They are packed full of nutrients, including fiber, folate, potassium and vitamin C. You can make parsnip mash by cooking them until soft and then mashing with coconut milk and salt. They’re also delicious cut into rounds and roasted.

6. Sweet Potato

Everyone’s favorite tuber is rich in beta-carotene which gives your skin and eyes a healthy glow. They are high in potassium which can help regulate muscle cramps and headaches. Another good one to mash! Try mashing SPs with coconut oil and cinnamon to make a satisfying snack to curb sugar cravings.

7. Turnips

Turnips are kind of a daggy vegetable. Not many people get super excited about turnips, but they’re actually quite delicious and a great addition to any Fall meal. They are part of the cruciferous fam so they’ve got all the anti-cancer awesomeness of their cousins (kale, broccoli, etc.). I throw chopped turnips in soups and stews, hide them in casseroles, or roast them with carrots and onions.

8. Apple

Fall and apples are basically synonymous in my mind. Apples are great for maintaining a healthy heart as they’re super high in polyphenols. They contain fiber and pectin which helps escort toxins and other waste out of your body!

9. Persimmon

A.k.a. the “Food of the Gods” in Latin, persimmons are one of a few foods associated with killing breast cancer cells without harming normal breast cells. Full of healthy vitamin A and C, eat these bad boys when they are ripe and sweet like a tomato.

10. Pomegranate

Poms are a yummy and beautiful superfood. High in antioxidants and anti-inflammatory compounds, they are excellent for heart health and joint health. They’re a great flavor addition to winter salads, or just pop ’em on their own!

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Moroccan Lamb Tagine with Spiced Millet

IMG_20151006_192134913_HDRThis dish has Fall written all over it. Eating a stew that’s been simmering all day in the crock pot on a chilly night – that’s what I look forward to as the days get shorter and the nights get colder. To make this dish, you don’t have to have a tagine. In case you’re wondering, a tagine is a conical shaped pot with a wide, shallow base and a tall lid fitting snugly inside. As the food cooks, steam rises into the cone, condenses, and then trickles down the sides back into the dish. Ideal for stews and, of course, tagines. It’s cool to have if you want to wow your dinner guests, but realistically I don’t have enough room in my kitchen cupboards. So a dutch oven, or a crock pot, will serve the same purpose and you probably already have at least one of those. I’ve outlined two different ways you can make this dish depending on time constraints and equipment you own. You can serve the lamb with spiced millet (recipe below) or, for a Paleo-friendly version, serve with cauliflower rice.

Moroccan Lamb Tagine – Two Ways

Serves 10-12

Ingredients:

  • 2 Tbsp coconut oil
  • 2 white onions, chopped
  • 5 cloves of garlic, chopped
  • 1 tsp ground ginger or 1 Tbsp fresh grated
  • 2 tsp turmeric
  • sea salt, as needed
  • 3 lb. lamb shoulder or leg, boneless, trimmed of fat, cut into 2 inch pieces
  • 2 cups water or vegetable stock
  • 4 carrots, bias cut
  • 15 oz. can of diced tomatoes with juice
  • 29 oz. can of chickpeas (*can omit for Paleo)
  • 1 cup dried apricots, quartered
  • 1/4 cup fresh cilantro, chopped
  • 6 oz. Mediterranean-type olives, such as kalamata, pitted and halved
  • 3 Tbsp lemon juice and 1 Tbsp zest

If you’re short on time….

Use a Pressure Cooker and Braising Pan:

Pressure Cooker: 

  1. Salt the lamb pieces.
  2. Add 1 Tbsp oil to the pressure cooker and seal the lamb pieces until browned.
  3. Add 1 cup of stock or water.
  4. Place the lid on the pressure cooker and bring up to pressure. Turn down to low heat and allow to cook for 1 and 1/2 hours.

Braising Pan: 

While the lamb is cooking…. 

  1. Heat braising pan on medium heat.
  2. Add 1 Tbsp oil and toss in onions. Saute until shiny.
  3. Add carrots and saute until they soften.
  4. Add turmeric, ginger, and fresh garlic and let cook for about 1 minute.
  5. Add 1 cup of stock and the can of diced tomatoes with juice.
  6. Salt to fit.
  7. Turn down the heat to low. Cover the pan and let simmer for 1 hour.

Combine: 

Once lamb is done, add the lamb and juice to the braising pan. Let cook all together on low for 20-30 minutes. Add chickpeas, dried apricots, and olives and cook for about 10 more minutes until they soften. When you’re ready to serve, stir in lemon juice, lemon zest, fresh cilantro and a grind of black pepper.

If you’ve got all day…

Using a Crock Pot:

  1. Add onion, carrots, ginger, garlic, turmeric, lamb, stock, tomatoes and salt to the crock pot.
  2. Let simmer on low for all day, or 8 hours.
  3. About 10 minutes before you’re ready to eat, add the chickpeas, apricots and olives.
  4. When you’re ready to serve, stir in lemon juice, lemon zest, fresh cilantro and a grind of black pepper.

Spiced Millet

Ingredients: 

  • 1 cup millet
  • 3 cups of water or broth
  • big pinch of salt
  • pinch of cinnamon, curry powder and all spice

Directions:

Add all the ingredients to a saucepan. Bring up on high heat to a boil and then down to low. Simmer for about 35 – 40 minutes until all the liquid has absorbed.

Serve it up! Enjoy!

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10 Kid-Friendly Snacks

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Most kids are picky eaters and I know a lot of moms struggle with getting their little ones to eat healthy. One tip is getting them involved in preparing and cooking snacks and meals. If they are part of the process, it’s likely they will want to taste the end result. Also, exposing them to as much variety as possible, especially when it comes to veggies, is key. Try putting a small serving of several different veggies on their plate. Every little bit they do eat helps them acquire a taste for healthy foods.

We know one thing is for sure – kids love snacks. Generally they like those of the refined carb variety (Goldfish, anyone?). Here are 10 healthy and yummy snacks that are sure to be a hit with kids and adults alike!

1. Homemade Popsicles

Who doesn’t like a popsicle in the summer? You can make your own delicious popsicles without the added sugars and yucky preservatives. The flavor options are endless, but two of my favorite tried and true combos are Strawberry Ginger and Pina Colada. To make the Strawberry Ginger pops, blend fresh or frozen strawberries with coconut water, a splash of ginger juice (optional) and a few drops of stevia. For the Pina Colada pops, blend fresh or frozen pineapple chunks with coconut milk and a few stops of stevia. Pour into a popsicle mold and freeze until firm, at least 3 hours or overnight.

2. Watermelon Basil Slushy

Blend 2 cups of ripe watermelon cubes and a handful of ice (about 1/2 – 2/3 cup) and 1-2 tablespoons fresh basil. Healthy Slurpee!

3. Crackers and Guac

Most kids like avocado so guacamole is a delicious and nutritious way of getting in those amazing healthy fats. Serve with rice or gluten free crackers, or organic corn chips.

4. Sweet Potato Fries

For those carb-loving kids, baked sweet potato fries are an excellent alternative to regular (trans-fat fried!) french fries. Simply slice the sweet potato into wedges, toss with some olive or coconut oil, salt and pepper, then bake at 450ºF for 20 minutes.

5. Bliss Balls

For a sweet treat, whip up these chocolate-y, protein-rich bliss balls. Store them in the fridge or freezer and whip them out as an alternative to a sugary, processed snack or dessert.

6. Veggies and Hummus

Nutrient-dense, low-carb, high-protein, there is a reason this is a popular snack amongst health-foodies! Look for no-oil or olive oil-based hummus at the store or make your own.

  • 1-15oz. canned garbanzo beans, drained, reserve juice
  • 1/4 cup tahini
  • 3-4 tablespoons lemon juice
  • ½ teaspoon salt
  • ¼ teaspoon cayenne pepper
  • 1-2 teaspoons ground cumin
  • 2 tablespoon olive oil
  • 2 cloves garlic, halved
  • 1 teaspoon minced fresh parsley (optional)

Place the garbanzo beans, tahini, lemon juice, salt, cayenne, cumin, olive oil and garlic in a blender or food processor. Blend until smooth. Add reserved juice from garbanzo beans if needed for smoothness. Transfer mixture to a serving bowl. Sprinkle with parsley if desired. Serve with baby carrots, celery sticks, or sliced bell peppers.

7. Kale Chips

Kale chips – like a potato chip, but healthy! Buy some at the store or make your own. Wash and remove stems from the kale. Tear kale leaves into bite size pieces.  Dry kale leaves (a salad spinner works well). Toss leaves with olive oil, a splash of tamari, perhaps some nutritional yeast and spices and place kale on a parchment lined baking pan in a 200 degree oven until crisp.

8. “Peanut Butter Cup” Smoothie

Pass on the Reese’s and whiz up this smoothie for sweet, creamy and indulgent treat, free of refined sugar and other nasties.

  • 1 cup unsweetened almond milk
  • 2 tablespoons peanut butter
  • 1 banana
  • 2-3 Medjool dates
  • 1/2 cup ice
  • 1-2 tablespoons high quality cocoa powder

Place all ingredients into a blender and process until combined and frothy.

9. Apple Slices with Seed/Nut Butter

Serving apple slices with a tablespoon or two of nut or seed butter is a wonderful and satisfying plant-based snack. You could do peanut butter, almond butter, or even chocolate hazelnut butter for a treat. If your kid can’t do nuts, try sunflower seed butter. Delicious with a drizzle of raw honey.

10. Homemade Fruit and Nut Bars

There are a million granola bars on the market, some with great ingredients, others with not-so-great ingredients. Be selective about which ones you buy (read labels with a fine tooth comb!) or make your own so you can control the ingredients and ensure there aren’t any preservatives. Here’s a recipe I love that makes 10 bars:

  • 3/4 cup unsweetened shredded coconut
  • 1/2 cup pecans (chopped)
  • 1/3 cup sesame seeds
  • 1/4 cup pumpkin seeds
  • 1/4 cup sunflower seeds
  • 1/4 cup ground flax seed
  • 1/4 cup dried unsweetened cranberries
  • 1/4 teaspoon sea salt
  • 1/4 cup raw honey
  • 1/4 cup sunflower seed butter

Preheat oven to 350ºF. Line a square 8×8 pan with parchment paper and lightly grease with some olive or coconut oil. Throw coconut, pecans, sesame seeds, pumpkin seeds and sunflower seeds into a large frying pan. Place over medium-low heat and stir occasionally for 5 minutes or until lightly toasted. Remove from heat and place in a large mixing bowl with the ground flax seed, cranberries and sea salt. Add honey and sunflower seed butter into the mixing bowl and mix well until all ingredients are evenly distributed. Transfer mix into the pan and press down evenly. Take some time to really pack it in there. (If you don’t pack it down firmly enough, the bars will crumble.) Bake in oven for 15 minutes. Remove from oven and let cool completely. Once cool, lift parchment paper out of the tin and slice into bars with a sharp knife.

So there you have it! Ten healthy snacks you can have on hand when your kid gets a snack attack and starts heading for the Goldfish or candy stash. I know this requires a bit more planning on your part, but it’s totally worth it! Starting your kid early on healthy eating in childhood and adolescence is super important for proper growth and development and can prevent various health problems later in life. A simple rule is to include at least one fruit or vegetable every time your kids snack or eat a meal. Add a side of baby carrots to the peanut butter and jelly sandwich or broccoli to a bowl of pasta. By making vegetables part of the meal non-negotiable, your child will learn good food habits and behaviors for the long run!

Good luck!

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Trio of Healthy and Delicious Dips

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Try one, or try them all! These three dips were a hit at the DSR cycling event a couple weeks ago and hopefully they will be at your next party or BBQ! They are all nutrient-dense, vegan and gluten free. Depending on your tastes and any food allergy considerations, pair them with pita chips, veggie chips, baguette slices and/or vegetable crudites, i.e. celery and carrot sticks.

Muhammara (Roasted Red Pepper and Walnut Dip) 

Makes 1 and 1/2 cups

Ingredients: 

  • 3 roasted red bell peppers, or an 8 oz. jar of roasted red peppers
  • 1/2 cup walnuts, toasted in a 300 degree F. oven for 10-12 minutes
  • 3 cloves of garlic, peeled
  • 1 teaspoon ground cumin
  • 1/2-1 teaspoon crushed red pepper flakes
  • 2 tablespoons fresh lemon juice
  • 1 1/2 tablespoons pomegranate molasses
  • 1/2 teaspoon sea salt
  • handful of fresh mint, coarsely chopped, for garnish

Directions: 

To roast red peppers, broil at 525-550F for 40 minutes, flipping them every 10-15 minutes until all sides are charred. Place in a bowl and cover bowl with cling wrap so they steam. Peel charred skin off and discard. Take seeds out. Combine everything but the mint leaves you’ll use as a garnish in a blender or food processor. Blend/process until the dip is smooth but still has some texture. Transfer to a serving dish and garnish with the coarsely chopped mint leaves. Serve with vegetable crudités, pita bread, or baguette slices.

 

Roasted Red Beet Hummus

Makes 2 cups 

Ingredients: 

  • 4 medium red beets, peeled and cubed
  • 1 cup tahini paste
  • 1 tbsp olive oil
  • 2 cloves garlic
  • 2 tsp cumin
  • 2 tsp coriander
  • 1 tsp Himalayan pink salt (or sea salt of your choice)
  • juice of 1 lemon
  • juice of 1 orange
  • pinch cayenne

Directions: 

Preheat your oven to 425 degrees.  Peel and cube the beets, toss in olive oil and spread on a baking sheet. Sprinkle with salt and pepper.  Roast for 30-45 minutes, or until beets are soft. Remove from oven and allow to cool.  Transfer beets into a food processor of high-speed blender. Add remaining ingredients and puree until creamy.  Adjust spices to your preference, adding more salt, cumin or coriander if desired. Transfer to a bowl and drizzle with olive oil before serving.  Can be stored in an airtight container in your refrigerator for 4-5 days.

 

Edamame Dip

Makes 2 and 1/2 cups 

Ingredients: 

  • 3 Tbsp extra virgin olive oil
  • 2 cups shelled edamame beans, cooked as per package instructions
  • 2 cups loosely packed baby spinach
  • ¼ cup lemon juice
  • 3 Tbsp tahini
  • 1 ½ Tbsp finely chopped white onion
  • 2 cloves garlic, minced
  • ¼ tsp ground cumin
  • ¼ tsp red pepper flakes
  • 1 tsp sea salt
  • 3 Tbsp sesame seeds (optional)
  • ¼ cup finely chopped flat-leaf parsley (optional)

Directions: 

Add the oil, edamame, spinach, lemon juice, tahini, onion, garlic, cumin, pepper flakes, and salt to a high-speed blender or food processor and blend on high until smooth and creamy. You may need to stop the machine periodically to scrape down the sides of the container to fully incorporate all the ingredients. Serve topped with sesame seeds and parsley.

Enjoy!!

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