We had a great response to our hip mobility video, so we decided to follow it up with 3D functional calf stretch.
You may be doing the type of calf stretch where you hang your heels off the edge of a curb? If so, you may want to try this calf stretch instead, which creates mobility that will carry over into your running or walking gait. Get the most out of the 3D calf stretch, by doing it before the 3D hip stretch. All you runners and walkers out there, give it a go!
#stretching #hip #tri #functionality #running #video #edge #gait #calfstretches #runningstretch #cityosteopaths #run #achilles #tendonitis #runners #jogging #stretch #stretches #triathlete

​Following on from our previous running blog, we decided to make a short video, demonstrating a simple and effective hip mobility stretch, to help you get the most out of running and reduce the chances of injury.

Mobility is an essential component in all sports. Creating mobility through stretching is essential and the most effective stretches are those that look, in the whole or part like the sport that you are preparing for. Notice how the hip stretch in the video is performed in a running type posture and creates the hip movements that will carry over into improved running performance.  Give it a go and let us know what you think!

Following on from our previous golf blog, here's a quick hitter to help improve hip mobility, so you can generate more power in your swing and reduce the chances of injury.

When we swing at a golf ball we need to be sure that we have plenty of internal rotation in the back hip.  This allows us to lengthen and load our powerful butt/gluteal muscles and create a powerful swing.  If we can't power the swing from our hips, we lose power and risk injury.  Give it a go and lets us know what you think!

Move over trifle, step aside Pavlova, this is a three layer cake that most people with allergies will be able to eat and enjoy!
I had been figuring this recipe out for a while and decided to make it for Christmas to cater for those family and friends with allergies. It was a great success so I decided to share the joy!
It's based on a 'Bounty Bar' - dark chocolate and creamy coconut. Delicious on its own or with berries - here with fresh raspberries for that Christmassy look.
(Note: I suggest you make the creamy coconut filling before the base so you don't have to wash all that chocolate out of the food processor between layers).

Chocolate base

2 cups desiccated coconut
1 cup pitted dates in a bowl or small pot, cover with boiling water and after five minutes to cool slightly, add: 
1/2 cup cacao butter (melt gently with the dates)
1/2 cup coconut oil (melt gently with the dates)
1 cup raw organic cacao powder 

Put all  ingredients into the blender or better still, the food processor (easier to get the mixture out of) and blend till combined and smooth. Press into the bottom of a 22-24cm round cake tin. I used a 24 cm round silicon baking tin for ease of removal.

Coconut Filling

4 cups desiccated coconut
2/3 cup liquid sweetener ie maple syrup/honey or other non-refined sweetener of your choice
3/4 cup coconut cream
2 Tblsp coconut oil
1/4 cup gently melted cacao butter
1tsp vanilla extract
One pinch sea salt
Blend briefly in food processor to mix well. Then press down in a thick layer on the chocolate base. Try to get the top as level as possible.


Chocolate Topping/Ganache

This can be made two ways...
The easiest and quickest way by far is to melt a 250 gram bar of Whittakers Dark Ghana Chocolate over hot water, taking care not to get any water in the melting chocolate, then add half a cup of good quality coconut cream. Stir it through and you have delicious ganache to spread on the coconut layer.
This sort of dark chocolate has a small amount of sugar in it and has no dairy added so should be dairy free although it is made on the same line as the dairy milk chocolate, so if you are highly allergic to dairy this recipe is your best option:

200 grams cacao butter
1 cup raw organic cacao powder
1/2 cup maple syrup/coconut nectar/honey or other non-refined sweetener of your choice
1/2 cup coconut cream
One pinch sea salt

Melt the cacao butter over a very low heat and keep an eye on it. You want it to get barely warm while it melts.  Remove from heat. Add the cacao powder and sweetener and stir until it's a chocolatey sauce. Then add the coconut cream and stir in quickly. The ganache will thicken and its now ready to spread on the coconut layer. Put in the refrigerator to set. The whole cake can be frozen for a couple of weeks then thawed out for a few hours before cutting.

Press the cake out of the tin gently and turn up the right way on a large plate. 

It's lovely to serve with some fresh raspberries and also homemade raspberry puree - gently warm some frozen raspberries in a small pot with a little water and a tablespoon of honey or other non refined sweetener of your choice. If you like, you could also enjoy it with some whipped coconut cream or dairy free ice cream. If you have any leftovers, they will keep in the fridge in an airtight container for about one week.

Recipe by our Director, Reg Osteopath Melanie Young, who has always loved making and eating desserts and has had to make sure eating dessert doesn't make her ill! Other recipes you may like on our blog: the moist and easy Paleo Banana chocolate muffins, divine Raw chocolate freezer fudge,  ever useful and yummy Paleo pancakes and last but not least,  our fabulous paleo/ Vegan chocolate mousse
www.cityosteopaths.co.nz
04 4991439