Wednesday, 31 July 2019

When It Is Too Hot To Cook 


Looking for something different and tasty on these hot summer days, especially with the August long weekend coming up? 


Here are some top 5 salads tried, tested and approved by us. These salads are easy, oven-less and definitely not boring. 


1. Mushroom Salad

This is so simple and delicious and was found on @rawandfree 

  • 4 cups of sliced button mushrooms (or a mix) 
  • Half a red onion sliced
  • 1 1/2 cups of chopped parsley 
Mix all ingredients in a bowl 

Dressing 
  • 1/4 cup extra Virgin Olive Oil (of Avocado oil) 
  • 5 TBSP apple cider vinegar
  • 2 TBSP whole grain mustard 
  • 3 TBSP maple syrup 
  • Pinch of salt 
Mix dressing through the salad and enjoy. Can add toppings of black pepper and avocado slices if desired. 


2. Thai Watermelon Salad

We have all heard of watermelon, feta and mint which is a delicious go to. Now here is a twist on that refreshing salad. 
  • 1 small watermelon cubed
  • 1/2 cucumber quartered
  • 1 medium carrot quartered
  • 1 stalk of celery sliced 
  • 3 small radishes, thinly sliced
  • 1 medium bell pepper chopped 
  • 2 green onions chopped
  • 1/4 cup roughly chopped cilantro
  • ~ 8 mint leaves chopped
  • 1/4 tsp salt
  • 1/4 cup chopped raw cashews
Dressing 
  • 1/3 cup tamari sauce 
  • 3 TBSP avocado oil 
  • 1 TBS sesame oil 
  • Juice of 1/2 lime 
  • 1 TBSP sriracha 
  • 1 TSP freshly grated ginger
  • 1/2 TSP fish sauce
  • 1 minced garlic clove 
Mix all together and enjoy on the patio. This recipe has come from @paleomg 

3. Soba Noodle 

This delicious salad is a great alternative from the typical spinach and lettuce base. This recipe is from 'Oh She Glows Everyday' and you can add some extra veggies as desired

  • 1 pack of soba noodles (cook as per directions)
  • 2 bell pepper diced 
  • 3 green onions chopped 
  • 1 avocado sliced
  • 1 mango sliced
  • 1 cup of chopped cilantro 
Dressing 
  • 1/4 cup sesame oil 
  • 3 TBS rice vinegar
  • 1 TBS tahini
  • 1 TBS maple syrup 
  • 1 TBS tamari sauce
Mix dressing and pour over salad ingredients. Top with some chili peppers or sriracha if you would like some extra spice. 
Freshly squeezed lime juice over before serving and sprinkle with sesame seeds. 



4. Grilled Corn Salad

Local corn is starting to show up in farmers markets and road side stands. Pick up a few stocks, you need 4 for this recipe.

Soak the entire husk in water. Then throw it directly on the grill and let it cook. Rotating the cobs once the husk starts to blacken. 

Let the cobs cool and prepare the rest of this delicious salad ingredients. 
  • 4 cobs of cooked corn, shucked 
  • 3 large zucchini, thickly sliced and grilled
  • 1 large red onion, thickly sliced and grilled 
  • 2 TBSP olive oil to drizzle on the zucchini and onion. 
  • 1 can of chickpeas, rinsed and drained 
  • salt and pepper to taste
Dressing
Chimichurri 
  • 1 cup roughly chopped parsley
  • 2 green onions sliced
  • 1 large shallot chopped
  • 1 tbsp of fresh or picked jalapenos chopped (optional)
  • Zest and juice of 2 lemons 
  • 1 clove of garlic chopped 
  • 1/2 cup red wine vinegar
  • 1 TSP salt
  • 3/4 cups extra virgin olive oil 
Mix all together and drizzle over salad. 

If you haven't picked up the new Food and Drink magazine or get it online . 


5. DIY & Customize 

Proper preparation prevents poor performance. Say that five times fast, yet it is true. So follow some of these DIYs tips and you can have a healthy, quick and delicious go to meal. 
  • Base: Start with greens and skip the iceberg and pick field greens, spinach and kale
  • Add some crunch: top with your favourite veggies. Think cabbage which is a great option that provides texture. Maybe some shredded carrots for colour. Finally chopped celery, cucumbers and peppers. The more colourful the more likely you will want to dive in. So make it interesting. 
  • Easy tip: Chop a bunch of veggies and leave them in containers for a quick grab and add to your salads. This takes the preparation time way down. 
  • Make it fun: Add personality, this is where you can add nuts, seeds, fresh fruit, dried fruit, goat cheese (if not sensitive).  
  • Make it a meal: do not forget to add protein to your salad. Chicken, fish, eggs, beef, chickpeas/black beans, lentils and/or tofu. 
  • Dressing: Make sure you have good quality oil and ingredients. You can spice it up by being inspired by some of these healthy salad dressings


Hope you enjoyed some inspiration for hot summer night. Make sure you follow us on Instagram and Facebook to stay informed and up to date. Thanks for tuning in and we will see you soon. 


Wednesday, 17 July 2019

Ten Years in the Making

Celebrating Ten Years

This July I celebrate my 10 year anniversary as a Registered Massage Therapist. I remember 12 years ago when I made the decision to go to the Canadian College of Massage and Hydrotherapy in Cambridge, I had never even had a massage before starting classes! But I knew this: I enjoyed working one on one with people, massage therapy was the type of career I could take anywhere and I loved the natural health industry.


Ten years ago, I had just moved to the Tri-cities after living in a small town my whole life where alternative healthcare was for hippies and the open-minded elderly. I knew moving to KW was exactly where I wanted to launch my epic massage therapy business and I was eager to be employed, as any college graduate is! All the anatomy lessons and treatment case studies were still fresh in my mind and I barely knew anything about how to run a successful business. But I was ready to make my mark on the natural health industry as a Registered Massage Therapist.



I started out when appointments were written in pencil in a book when messages were taken by a landline phone with a receptionist. I started out before HST was tacked onto our invoices when POS systems were giant expensive machines so cash and cheque were the payment norms. I started out when business cards were printed from a small printing company with a binder-full of designs to choose from and when promotions were advertised by flyer hand-outs. I started out when a Yellowpage listing, a stationary massage table and a fair rent were all an RMT needed to get started. Nearly all these things have changed over the last 10 years!

But many things have stayed the same. I still use the same techniques and massage gel brand that I began with so many years ago. I still try my best to listen to my clients and help them feel better than when they came in. I still enjoy working one on one with people, I have taken this career all over the Tri-cities working in chiropractic clinics, spas and multi-disciplinary clinics and I truly love the natural health industry, even more so now!

Today I am less worried about being the right fit for every single client who visits me, instead, I encourage my clients to find the right practitioner that fits their needs. I don’t know the exact number of clients that I’ve treated over the years, but one thing I’ve come to understand and appreciate is that no matter where a person is in life, whether it be wealthy or poor, young or old, fit or out of shape, employed or unemployed, injured, sick or healthy, every one of them has come to massage therapy for some sort of healing, I am honoured and privileged to be a part of that journey.

 I feel blessed to have the career that I have had over the last 10 years, and I am so grateful for all who have helped me reach where I am today. I am looking forward to another 10 years of growth, both professionally and personally!

Laura, RMT
laura@thecoachhousetc.ca


Wondering what else Laura has to say? 
See these Blogs she has contributed on:



Disclaimer: The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for general educational purposes only. This information shouldn’t take the place of seeing your primary care provider for individualized health recommendations.



Friday, 5 July 2019

Chia Seed Parfait

If you watched our Wellness Wednesday video last week, I chatted about my favourite Costco finds! Click here if you missed it! One of my favourite things is their chia seeds!



Chia seeds are definitely a super food- just 2 tbsp of chia seeds serves up

  • 11 grams of fiber
  • 4 grams of protein
  • 9 grams of fat (5 of which are omega-3s)
  • 18% Calcium
  • 30% Manganese
  • 30% Magnesium
  • 27% Phosphorous
  • And a decent amount of zinc, Vitamin B3, potassium Vitamin B1 and B2


However, adding in a new food can be daunting if you aren't familiar with it or if you aren't sure how to use it. This is one of my favourite go-to's for using chia seeds: Chia Seed Pudding Parfait.


Chia Seed Pudding

Chia Seed pudding is incredibly easy to make! Just mix 3 tbsp chia seeds with 1 cup of unsweetened milk alternative (coconut, almond, cashew, rice, etc., which ever you prefer) in a mason jar. Shake and place in the fridge over night. The chia seeds will release a gel like coating so you may need to shake/stir well in the morning since it can clump. 

Optional Additions:
  • vanilla extract
  • cinnamon
  • nutmeg
  • cocoa powder
  • sea salt
Grain Free Granola

1 cup raw almonds
1 cup raw pecans
1 cup raw walnuts
1/2 cup raw sunflower seeds
1/2 cup raw pumpkin seeds
2-3 tbsp whole chia seeds
2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp sea salt
1/4 cup maple syrup
1/4 cup melted coconut oil
1/2-1 cup dried fruit (cherries, cranberries, blueberries, raisins, etc)

Preheat oven to 300F. Line baking sheet with parchment paper
Place almonds, pecans and walnuts in a food processor and process until chunky, coarse meal. Pour into a medium sized mixing bowl. Add seeds and spices. Stir together to evenly distribute. Add the syrup and oil and mix together. 
Spread over parchment-lined cookie sheet and back for 30-40min. Stir a couple times throughout.
Remove from oven and str in the dried fruit. Let cool completely before storing.


To Serve:

Simply place about 1/2 cup of chia seed pudding (or more) into a bowl, top with a few scoops of nut granola and fresh fruit. Enjoy!




Disclaimer: The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for educational purposes only. This information shouldn’t take the place of seeing a Naturopathic Doctor or your primary care provider for individualized health recommendations.

Wednesday, 19 June 2019

Buying Locally



Buying locally is key to having a thriving society, along with healthy lifestyle for you and your family. The benefits of buying local not only involve helping your next door neighbour pursue their dream in starting a small business, it is healthier for you and benefits the world we live in. 

Eating foods that are pesticide, antibiotic and hormone free are a huge upgrade to your diet. The meat, fruit and vegetables you ate should come from farms that care about the methods and the products they are providing to you. You should be well informed on where you food is coming from to make a healthy lifestyle for yourself. 

The earth benefits from us sourcing our foods locally because it cuts down on fossil fuels. Your food does not have to travel far distances to make it to your family table. You can save the air quality by purchasing foods in your own backyard. This also cuts down on the packaging and plastics that are required to transport your foods long distances. You can bring your own bag to the farm or reusable bin to take your goodies home with you. It's also more nutritious! As soon as foods are picked, they start to lose nutrients. Produce picked at a local farm only a couple days before you purchase it, is a lot more nutritious than produce shipped from another country over a week or two before even reaching the grocery store.

So now that you are jazzed about creating a healthier inside and outer environment, let's guide you to a few businesses in our  own backyard that will help you make this an easy transition. 


Breslau Farm

Meet the adorable Oskar who helps out with farm tasks


Breslau Farm just came into my radar a few months ago and I am giving them a shinning review. As you know, The Coach House believes in supporting local businesses when it comes to products we carry/promote along with the food we eat. 

So let me introduce you to Breslau Farm, who's goal is to provide families with 'ethically-raised animal products and high quality produce'. 

This really is a one stop shop for all your pasture animals. The best thing is all their animals are raised humanly in a responsible manner to ensure the animals are healthy and happy. They are free ranged, hormone and antibiotic free. The food consumed by the animals are free from chemicals.

You can shop for;

  • Beef
  • Pork
  • Poultry (eggs and duck)
  • Vegetables (over 50 different varieties) 



Follow them on Instagram and Facebook @BreslauFarm to stay up to date on their events, like June Farm Day, and new products they have to offer. You can shop online or visit the farm to see where your food comes from and who puts in endless hours to ensure the highest quality! 

Brookfront Farms

Another favourite for meats is Brookfront Farms in New Dundee! Specializing in organic, 100% grass fed beef, they offer individual cuts as well as mixed boxes all the way up to full cows. They also have a great little farm store stocked with local fruits, veggies and eggs which makes the scenic drive out totally worth it!

Follow them on Facebook and Instagram @brookfront_farms





CSA Boxes

Next up, is one of our go to's a CSA box! Not only do you get locally grown healthy food from surrounding farms but you also help the small scale local farms to buy the items they need to keep their farm going.  

Are you unsure about what CSA boxes are ? 

We have done a past Wellness Wednesday featuring  Henceforth Farms. Re watch the interview with Steven by clicking here. Dr. Jessica asks the questions you are wanting the answer to!

Want to sign up for CSA at Henceforth? Click here

Another option is Fertile Ground out of St Agatha.




So now you have the food...what do you do with it?

If you need to be inspired in the kitchen we have a business that can help out with that! Friends At Our Table is a social dining club that connects food enthusiasts within the community. You can choose to be a host for an event or browse through their culinary event page and find a class or tour that interests you. 

You can participate in the preparation and cooking process or you can sit back and watch the experts at work. It may just be the inspiration you need to jump start creativity back into your home kitchen. 

Follow them to see past events and stay up to date with up and coming events so you do not miss out! You can find them on Facebook, Instagram and Twitter @friendsatourtable







We encourage your to stay engaged with your local business. You will create a lasting relationship creating a greater sense of community. 

Thanks for tuning in.

The Coach House Team

Wednesday, 5 June 2019

Headaches

Headaches

How Treatment Can Help


Having a headache is something that most people have experienced at some point in their life. For others, headaches seem to creep into their daily life more often than they would like. In either case, I think we can all agree that having a headache is something that we can really live without. Headaches can keep you from enjoying time with friends and family, can hinder your productivity at work, and can prevent you from being active. 


Having a headache is the 3rd most common reason why someone would seek out the help of a chiropractor. I will outline the most common types of headaches that I see in practice and recommend strategies in dealing with each.


A headache can be categorized as a primary or secondary headache. Primary headaches are idiopathic in nature meaning they occur for no apparent reason. Common primary headaches are migraine and tension-type headaches. Patients with migraine headaches typically present with a pulsatile type pain on one side of the head accompanied by nausea and/or vomiting. Migraines can be preceded by or occur with or without an aura and definitely cause light and/or sound sensitivity. Tension-type headaches usually present with a pressing or squeezing type pain on both sides of the head and are not aggravated by daily routine activities. Secondary headaches are the result of another underlying issue in the head or neck. The most common secondary headache is a cervicogenic headache. The headache in this case is the direct result of injured structures in the neck. These headaches are aggravated by head movements or direct pressure on the neck. Both primary and secondary headaches can be episodic or chronic in nature.


Treatment options:


Migraine Headaches:            spinal manipulation, soft tissue therapy, acupuncture

Tension-Type Headaches:    low load craniocervical mobilizations (manual therapy or resistance   band work), soft tissue therapy, and acupuncture

Cervicogenic Headaches:    spinal manipulation, soft tissue therapy, deep neck flexor exercises,   and acupuncture



If you happen to be a headache sufferer, not to fret, there are options to help remedy your pains. With the right diagnosis, the right treatment plan can be developed and you are only a short time away from having some relief!

Headaches shouldn’t be ignored and any new/different headache will require diagnosis and intervention.


If you happen to experience the worst headache ever experienced, please go straight to the hospital. Don’t mess around with headaches!



Dr. Mark 




Wednesday, 22 May 2019



Happy, Healthy Gardening


 


With the weather starting to look more like spring,  gardening season is fast
approaching.  Not only are we able to reap the benefits of gardening through flowers or
vegetables, but we are also able to take advantage of fresh air, sunshine, and exercise. All of these, when done correctly, are great ways to maintain good health.


With a lot of us being much less active throughout the winter, we have set ourselves up for
pain and/or injury if we are  not careful. Thankfully, with a little effort, we should be able to enjoy a summer filled with lots of outdoor activities.


Tips from John Berge, Osteopathic Manual Practitioner. 



I’d like to share a few pointers which could help save a few aches and pains this
gardening season.

  1. Warm up-  a quick walk and a few stretches can help guard against strained and sore muscles and prepare the back for flexion.
  2. Bend from the hips, not the lower back-  while bending forward, try not to have your back curve upwards, instead push your hips backwards, maintaining  a flat lower back while you bend. Like so
  3. Remember to bend with your knees-  By bending with your knees you are taking most of the pressure away from the lower back.
  4. Use tool helpers-  there are many ergonomic tools out there that help make the job easier.  Also, a knee pad can save your knees from injury. Helper
  5. Have Fun- make sure not to rush.  This is supposed to be a pleasant experience.  A time to enjoy the outdoors. Take breaks, wear sunscreen and drink lots of water.






Osteopathy

I would just like to say a few words regarding the benefits of Osteopathy for those who are not yet familiar with it yet.  Our principles are simple.

1. The body is a dynamic unit of function.
2. Structure and function are interrelated.
3. The body is self-healing and self-regulating.
 
My treatments are gentle, but effective.  My goal is to get things moving properly, and put everything in place. With this, the body should be able to function properly.
 

For those of you wanting to prepare your body for gardening, fix your body from gardening, or just help maintain your health, book an appointment at The Coach House.




John's Schedule 
Online booking with up to date availability


Monday 8 am- 1:00 pm
Wednesday 2 pm- 7:30 pm
Friday 2 pm - 7:30 pm

For more information email John at john@thecoachhousetc.ca

Happy Gardening

Tuesday, 7 May 2019

Let's Talk Posture



Poor posture


When we talk about posture people tend to have two images in their mind "good" and "bad" posture. We tend to think of good posture as rigid and bad posture as slouching. The truth is that posture is how we carry ourselves and how our bodies take shape when sitting, standing, sleeping and moving through our daily lives.



What is good posture? Good posture is where the body keeps the bones and muscles in a neutral position to reduce the load on the structures and create ideal anatomical alignment. A neutral alignment creates a minimal amount of stress on the bodies structures and keeps the body balanced.










Benefits of Neutral Posture

Decrease in muscle tension and pain
Decreases and prevents migraines and headaches
Reduces stress on spinal ligaments
Reduced wear and tear of joint surfaces
Reduces muscle stress and strains
Reduces fatigue
Improves concentration
Improves circulation
Supports digestion
Tones postural breathing muscles
Facilitates proper breathing
Improves self-confidence
Promotes positive mental health






Neutral Sitting


Tips for Neutral Sitting Posture          


  • Feet flat on the floor
  • sit square on the pelvis
  • Lengthen through the spine
  • Pull the shoulder blades onto the back body
  • Stack shoulders over hips
  • Stack ears over shoulders
  • Tuck the chin in slightly


Considerations for desk workers:

Ergonomic assessments can be a great way to optimize your workspace to reduce postural pain.


Make sure to get up and move every 45 minutes. Even if it's just to stand up and sit back down again it allows your body to reset momentarily. It also prevents us from staying in postures that compromise neutral for extended periods. Find yourself losing track of time? Use a timer or alarm on your phone.



Car & Driving posture:
The car is a perfect time to adjust forward head carriage and practice postural awareness. Ensure your seat and headrest are adjusted properly; Lean the back of your head into the support of the headrest while sitting back in the seat. As your head comes off the headrest, notice and retakes the neutral position.



Neutral Standing
Tips for Neutral Standing Posture  


  • Feet hips distance apart
  • slight bend to the knee ( avoid hyperextending)
  • Neutral pelvis
  • Lengthen through the spine
  • Pull the shoulder blades onto the back body
  • Stack shoulder over hips
  • Stack ears over shoulders
  • Tuck chin in slightly 
When standing for extended periods consider a rubber pad to stand on or shoes with a good rubber sole to help negate the impact on the bodies joint structures.

Be sure to evenly distribute the weight between both feet. In particular, notice that you don't shuffle all your weight into one side of the body as this invites muscular imbalance into the body. 


Sit to stand desks can be a great option to reduce the effects of stagnant and sitting postures.




Postural imbalances  
Poor Standing Posture
 We are naturally designed to be strong through the muscles of the front of our bodies so when we allow our postural muscles to relax we tend to curl forward into a "slouched" or flexed position. Our world has rapidly changed to accommodate new technology and many of us spend extended hours of our day sitting for work, driving and then coming home to sit more in our leisure time.  The good news is that our bodies are highly adaptive.

Due to the high demand of postural strain, the muscles eventually become overwhelmed and the body assumes "poor" posture and begins to slouch. This feels to the body like relief but the more time the body spends in a non-neutral state the more it adapts but shortening the tissues that are flexed forward and overstretching the muscles of the back body to accommodate a new flexed posture. Research shows that clients with increased postural pain also show weakness in the postural muscles. This tends to reduce the postural muscle's ability to hold a neutral posture which in turn increases the postural pain. This cycle continues and creates a feedback cycle that over time increase physical discomfort while decreasing physical resilience.


The good news is that with a treatment plan and homecare you can retrain your body and improve your posture and decrease negative symptoms.



Treating postural Concerns 


A client presenting with postural imbalances, their main area they wish to have focused on is the upper and mid-back and the tops of the shoulders so it’s important to address these areas to reduce pain and relieve tension. However, it’s also important to focus on opening up the front of the body. “Poor posture” can create short and tight muscles in the front and long and tight muscles in the back. These muscle imbalances took time to create so it will also take time to repair and rebuild. 



A typical treatment plan for this would begin with massage to the entire back but focus on releasing the muscles of the midback, upper back and shoulders. There are often trigger points to be released in many areas but also the muscles need to be flushed out and relaxed. Using calming and relaxing techniques to reduce the fight or flight response of the body so the body can release the feel-good hormones to naturally reduce the feelings of stress. (Learn more about how massage helps manage stress)


File:1117 Muscles of the Neck Upper Back.png


 The Erector muscles run along the entire spine and keep us upright. The Rhomboids run from the spine to the shoulder blade and assist keeping the shoulder blades back. The Trapezius has many attachments and has a few roles in keeping our shoulder blades down and back. Many RMTs like to focus on the entire shoulder girdles as well. These muscles are known as the Rotator Cuff muscles and include Infraspinatus, Supraspinatus, Subscapularis and Teres Minor. 


These muscles control the movement of your shoulder and arm and are often victims of the rounded shoulder posture and can become impinged or become irritated over time causing pain in the shoulder, down the arm and sometimes down into the wrist and hand. Most clients are familiar with the upper attachments of the Trapezius muscles on the tops of the shoulders. This and a less talked about muscle called Levator Scapulae work to raise your shoulders up. 


File:1118 Muscles that Position the Pectoral Girdle anterior.png


Next, we’ll turn over and massage the front body. With proper draping, we’ll focus on the muscles just below the collar bone and along the top of the chest and front of the shoulder. Here the muscles can be tight and short so the goal is to relieve tension and lengthen. The Anterior Deltoids and Pectoralis Major work together to move the arms and when they shorten contribute to rounded shoulders. 


Lastly, we finish with the muscles of the neck. These small muscles control the movement of the head, but with “poor posture” contribute to the forward head carriage. Side and back neck muscles, the Scalenes, Levator Scapulae, Splenius Cervicis and the top attachment of the Trapezius muscle can become elongated and weak which can cause neck discomfort and headaches. Finally, we release the tiny muscles at the base of the skull, the Suboccipitals and finish with a soothing scalp massage to encourage that final feeling of relaxation. 


As important as it is to release tension from tight muscles and to reduce pain, the homecare afterwards is just as important! With simple exercises and stretches done at home, you can strengthen weak muscles and encourage proper posture. 





Coachhouse RMT's Laura & Megan 


Here at the Coach House, we have several different modalities to help you manage postural concerns. From Massage Therapy to Physiotherapy to Chiropractic and Osteopathic care these hands-on modalities can help you reduce postural discomfort, prevent injury and where needed help rehabilitate imbalances. Visit our website to learn more about what modalities we have available. 


Coachhouse RMT's Laura & Megan
laura@thecoachhousetc.ca
megan@thecoachhousetc.ca
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Be sure to follow The Coach House on Facebook and Instagram to keep in touch and get notifications of new blog posts.






Disclaimer: The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for general educational purposes only. This information shouldn’t take the place of seeing your primary care provider for individualized health recommendations.