Sunday, 25 November 2018

Fall Recipes

We all know the importance of eating healthy, and also about moderation. RMT Megan is sharing her favourite "best of both worlds" cookie recipe. In the spirit of fall and incorporating veggies into baking, this is her favourite twist on a classic- chocolate chip cookies with pumpkin.
  • 2 1/2 cups all-purpose flour
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon salt
  • 1 cup granulated sugar
  • 1/2 cup butter (1 stick), softened
  • 1 cup fresh oven roasted sugar pumpkin
  • 1 large egg
  • 1 teaspoon vanilla extract
  • 1/2 bag of semi-sweet  chocolate chips
PREHEAT oven to 350° F. Grease baking sheets.

COMBINE flour, baking soda, baking powder, cinnamon, nutmeg and salt in medium bowl. Beat sugar and butter in large mixer bowl until well blended. Beat in pumpkin, egg and vanilla extract until smooth. Gradually beat in flour mixture. add 1/2 bag of chocolate chips. Drop by rounded tablespoon onto prepared baking sheets.

BAKE for 15 to 18 minutes or until edges are firm. Cool on baking sheets for 2 minutes; remove to wire racks to cool completely.

Osteopath John, loves this favourite simple classic fall time recipe. It's perfect for a cosy night in as the nights get colder. 

2 cups flour
4 tsp baking powder
1 tsp salt
¼ cup shortening
1 cup less 2 tbsp milk
3 - 4 apples, peeled, halved and cored
½ cup granulated sugar
1 tsp cinnamon

Brown Sugar Sauce
2 cups packed brown sugar
3 Tbsp  butter

PREHEAT oven to 350° F. Grease baking sheet.

COMBINE flour, baking powder and salt. Using pastry blender or 2 knives, cut in shortening. Pour in milk; using hands, wooden spoon or stand mixer, knead into smooth dough. Turn dough out onto floured surface; divide into 6 to 8 pieces. Roll out each large enough to wrap around 1 apple half. Place 1 apple half on each piece of dough, cut side up.

2. In a small bowl, mix together cinnamon and sugar. Spoon sugar mixture into each apple hollow. Wet edges of the dough, pinch together to seal over apple.

BAKE in 350°F oven until apples are tender, about 30 minutes.


1. While dumplings are baking, in a medium saucepan, bring 2 cups water, brown sugar and butter to a boil. Cook for 5 minutes.

2. Serve dumplings warm with Brown Sugar Sauce drizzled over top.

Wednesday, 21 November 2018

2018 Holiday Gift Guide

2018 Holiday Gift Guide

As you know, at The Coach House, we are strong advocates for shopping locally. This not only has benefit from an economical and environmental aspect but also from a community aspect.

When you shop at an independently owned shop you get to know the person behind the store and become personally invested in the success of the business. This is great for our community to create a unique identity for Uptown.

Another huge reason we choose to shop locally is for the handmade, one of a kind gifts you get. Maybe the store you are visiting brings in locally made artisan items from people in your community and offers them a place to sell their goods, or maybe the shop owner hunts for the unique items that the big box stores oversee.

This year, we have also increased our inventory of locally made and unique items. We still carry our beloved retailers, like Cocoon Apothecary, but also some new ones which we will summarize here.

Available at The Coach House

Cocoon Apothecary

We never get tired of sharing Cocoon's products or discussing how fantastic they are in the skin care world! Jessica Burman is the founder of Cocoon and she started it all in her kitchen in 2003!  It quickly went from simple remedies into an international brand with over 40 skin care, bath and male products. The batches remain small, certified organic and cruelty free!

Some of Cocoon's new products this year are Jade Rollers, Rosey Cheeks Facial Oil Serum and a starter kit from the Malechemy line. 

The Coach House carries a wide variety of Cocoon but you can also visit her adorable store front on Ledger Street in Kitchener. 

Read up more about Cocoon on our past blog Talking Chemical Free Skin Care also a little interview with Jessica .

Lavender and Stone

Meet Jennifer, a lovely lady who has supported and provided the clinic with beautifully made lava stone and healing stone jewellery for a while now. 

Jennifer realized her passion for creating jewellery after she started her journey in understanding the benefits of essential oils. She found the jewellery available at the time was clunky, plain and big so she needed to created something better. After talking with some friends and researching lava stones, Jennifer was hooked and thus Lavender and Stone was created. 
Our stock is always changing with the season and new styles that Jennifer creates! Come by and see what we have, you can also check out Lavender and Stone on Facebook and etsy to get custom pieces created. 

The Plume Boutique 

We started carrying The Plume Boutique's beautifully made items after meeting Hillary Grimm at the Luna Market in September. Hilary is trained in make- up artistry and interior design so it is no wonder she has a creative flare when it comes to the products she creates.
Using her creative background and her knowledge in healing crystals and essential oils she creates products with healing stones to encourage the energies associated with them. You can find some of Hilary's products at the clinic such as, bath salts, sun catchers, rock boxes and dream catchers but you can also get custom items made by contacting Hilary through her Facebook or Etsy page. 

Fine Fettle Tea

Fine Fettle Teas is one of our newest products which we simply adore! This tea not only tastes fantastic but has so many health and wellness benefits depending on the blend you choose. 

Melissa Bingeman is the creator behind this tea and is a local Naturopathic Doctor. Her strong belief in the benefits of medicinal teas brought her to formulate the 'Detox Blend' in 2014. This was the start that inspired her to expand the line of luxury teas. 

You can pick up Fine Fettle Teas from the clinic. The entire line along with tea accessories can be found at Gifted 


If you are looking for a clean, plant-based and cruelty-free product that will make your skin feel and smell fantastic? 

You are in luck, Basd is just that with a flirty and empowering marketing side which we love! 

Ashley and Phil are the master minds behind this brand and they strongly believe in inspiring and raising each other up. Creating a product that care for your skin without compromising quality or scent was their main objective. 

The mouthwatering scents are Creme Brulee, Mint and Sandalwood. You can get the body lotion and wash in all 3 scents, the coffee body scrubs in Creme Brulee and Mint and the mint lip balm. These products are all available at the clinic and will make great gifts for anyone on your list. 

Available at Uptown Waterloo 

and surrounding areas


Who doesn't love some good quality and locally made chocolates in their advent calendar or stocking?

Esta Chocolates is a family business founded by Abe, a master European Chocolatier in Waterloo! Ebru and Abe combine their experience, attention to detail and passion to create the most rich, delicious and affordable truffles in the region. 

They use the finest ingredients and a recipe that has been passed down from a master European Chocolatier. Need I say anything else? 

Their premium truffles come in various mouthwatering flavours and are consistently delicious. You can visit their store on 550 Parkside Drive Unit D5 in Waterloo. 

Esta Chocolate also do custom orders if you are a business or have an event coming up! 

Rheo Thompson Chocolates is probably one of the most well known chocolates in this area! Their mint smoothies are a-mazing and their chocolates are made by hand in Stratford! 

Their shop is beautiful with so many different options for gifts. All of their chocolates and candies are made locally and use only premium, wholesome ingredients (such as whipping cream, butter, the finest flavours and first-rate chocolate). It is definitely worth the drive to Stratford!

Reid's Chocolates started in 1948 in Cambridge as a specialty nut shop, and in 1971 started to offer handmade chocolates and confections. 

This year actually marked their 70th anniversary and they celebrated by adding a shop location in Guelph at The Old Quebec Street Mall as well as second location in Cambridge (Galt). 

We took a little road trip to check out the newest Guelph location and the store is stunning with a cozy old school candy store vibe! Reid's has a wonderful selection of chocolates, candies, nuts and gift sets. Their chocolates taste amazing and if you can't make it into a store location, they offer online shopping and delivery!


Andie's is a go to shop for casual and business attire! They have a great mix of price points and styles so there is something for everyone. Did you know they also have shoes !?

 Andrea and her team take great pride in helping their customer's find pieces that suit their figure, budget and style. 

If you are buying a gift and unsure of their size, no worries Andie's has gift certificates along with beautiful scarfs, hats and bamboo shirts that anyone would be lucky to get as a gift. 

Just for you Lingerie is located in the Waterloo shops and, speaking from experience, has exceptional staff that will spend as much time as needed helping you find the perfect fitting bra. 

No matter your shape, curves or size their wide range of styles and sizes will leave everyone feeling fabulous in their new purchase. 

You can also find a large variety of swim wear, sleep wear, underwear and Saxx's for the men in your life! Gift certificates are also available along with gentle laundry detergent to ensure your dedicates stay in pristine condition. 


Loop Clothing

If you have a stylish guy on your Christmas list, then look no further than Loop Clothing.

Located in the heart of Uptown, Loop is an exclusive street-wear boutique for men. Known for its great mix of cult, underground street brands from all over the globe; I am always able to find something for that hard to buy for guy at Loop.


Alexandria's Shoes

Has a huge variety of shoes, gloves, hats, scarves and purses that you are bound to find something for everyone's footwear and accessory needs. Whether it is for work or play Mary, owner of Alexandria Shoes, has you covered.

Alexandria shoes are unique so that you stand out in a crowd. You can find this fantastic store in the Uptown Waterloo Shops. They also have gift cards, if you want to ensure your gift is the perfect fit. 


A new, must visit, shop in Uptown is Uni-Koncept! 
Jovana is the lovely owner and mastermind behind this women's boutique clothing store. All the items picked are brands Jovana loves and wears herself, not to mention exceptional quality. 

If you have a holiday party to attend or a stylist lady to buy for, this is the place for you. 

Another great feature to this shop is the 'Wish List' program. You go in, pick your favourite items in the sizes that fit and they write that information on your Wish List card. When your family/friends ask what you would like for Christmas, you send them here and they can shop from your card. I know, it is a genius idea! 

You can find Uni-Koncept in the newly built plaza across from the Uptown shops.





Coffee. Whiskey. Bread.

Need we say more? This Uptown staple is a perfect spot to grab some locally roasted coffee or espresso. If you need something a little stronger, they also have the best selection of whiskeys to choose from! Take your friends out of a drink, pick up some beans for the coffee lover on your list or grab a gift card and let them choose their poison for the day.

You can also check out their other beautiful locations, Smile Tiger (Kitchener) and Blackwing (Galt) as well.

Baden Coffee Company 

is a family run, specialty Roastery and Coffee Supplier in Baden, Ontario. (They even supply Bauer Kitchen, Charcoal Steakhouse, University of Waterloo and Herrle's Country Market with coffee!) 

They source the best beans from all over the world and roast over 35 different coffees on site. They will even create a custom recipe for you! In addition to their amazing coffee, they have a super sweet little coffee shop (and retail outlet) in Baden. Their customer service is amazing as well, and even custom ground coffee for a french press as I waited! If you haven't been yet, this is definitely one to add to your gift source list!


If you have a coffee lover on your list, check out brch social at the corner of King & Erb Uptown.

The space is beautiful, bright and the coffee is amazing. Brch and it's sister location, Show & Tell (DTK), source their ingredients with intention. What does that mean? It means you're going to have a unique coffee experience and enjoy trying different, small batch, independent coffees from all over the world. Buy a couple bags of beans, you won't be disappointed.


Home Decor/ Accessories


Kultrun Market

is located on Regina Street, beside Seven Shores. If you haven't been, you must go. You will have a variety of items to choose from. 
Kultrun places a high value on being a place of commerce that is family run and community oriented. 
The items you will find at the market range from accessories, home decor items, jewellery and edibles which are sourced both local and global. They are strong supporters of local artisans, producers and clothing designers. Saying 'Every gift has a story' is exactly right!


We LOVE Gifted. This cute shop is on Park Street, across from the Sunlife building. 

Silvia carries a wide variety of Canadian and locally made items to help support our local artisans and the community. 
Anything you need for anyone on your list you can find here. To list a few, because there is so much , you can find unique jewellery pieces, baby/kids clothing/games/ decor, home decor, kitchen supplies, tree ornaments, cards, door mats, pots and hanging planters, candles, teas and wrapping... the list is endless.

Paint By Munzy

Paint by Munzy is a brother- sister duo working on their independent art in a Uptown Waterloo gallery.  
You may have seen the beautiful, colourful and unique landscape pieces hanging in The Coach House for the past few months. They have an extensive collection of original one of a kind oil paintings at their gallery uptown, along with prints and cards. It is definitely worth a visit this holiday season, you may recognize a familiar landscape and fall in love with the colours. Being a Coach House client you also get extra 20% off using the promo code 'coachhouse'. 



is an independent toy store that has been in business for over 8 years in the village of St. Jacobs. Lisa and Rob Boulianne are the owners and operators of this wonderful shop which is located in a 100 year old building which used to be a United Church! 
They have an amazing selection of extremely well curated high quality toys, puzzles (including Ravensburg), games, craft and art kits as well as dress up clothing. This is definitely our favourite toy store in the KW area!



Dog Haus

Does you dog have endless energy during these lower temperatures? Its hard to get your dog the physical activity they require during this busy time of year, and less idea outdoor temperatures for us humans. Yet not to worry. Give the gift of piece of mind with a gift certificate to , The Dog Haus. This is not your average doggy day care. The trainers take the approach to socialize, exercise and mentally stimulate your dog during his/her stay. This combined indoor/ outdoor facility is great escape for your pet during all seasons. 

The Dog Haus also offers training, educational events and a boutique with high quality products. 

Paws Evolution

is a special pet store that only promotes what they believe is the best for your pet. The staff are very knowledgeable and can help direct you to what is ideal for your pet's individual needs. From food, to treats, toys, accessories and supplements. You can easily find something for your furry friend and feel good about it.




As wonderful as gifts are, the holidays is a time where it's easy to get carried away with buying more and more "stuff". This is also a time where we can often get caught up in the consumerism of it all. Instead of buying "stuff' this year, why not consider giving an experience. This is a great way to give without adding to the clutter or extra toys. These are some great local options to consider! 

Great for Adults

Fun for the kids

  • Lessons: Swimming, Skating, Dance, Hockey, Horseback Riding, Karate, etc.

We all say, this year will be different, I am going to start early, I am going to shop locally and not over do it. 

So lets do it and make this year the year we always wanted! No more last minute Dec 24th running around to poorly lit big box stores filled with the left overs just to get 'stuff' to wrap!

Remember, buying from the small business owner is key to a sustainable community. They took the chance to follow their dreams and every day they pour their heart and soul into carrying products they love and hope you do as well. Show them some love back and support their hard work. 

We hope we continued to inspired you to try out new places, to give different gifts and to draw attention to the amazing local shops that surround us. 

Take the day and stroll the streets, enjoying some time in beautiful Uptown Waterloo.  

Happy Shopping ! 


The Coach House Team 

Wednesday, 7 November 2018

Cold and Flu Season

The coughing, sneezing, runny noses and sore throats have arrived! Cold and flu season may have just kicked off but the viruses seem to be circulating in full force. Despite your best efforts, you are likely to come in contact with at least one virus before Spring arrives again. However, there are some things you can do to help protect against catching that virus and if you do, help fight it faster!


Load Up on Fruits and Veggies (and Healthy Proteins and Fats)

A healthy diet is your body's (and immune system's) best defence. Vegetables and fruits contain 100s of
micronutrients- vitamins, minerals, phytochemicals and antioxidants- all of which helps to strengthen your immune system and ward off illness. Healthy protein sources are also needed for the immune system and it's normal function, as our healthy fats.

Ditch the Sugar

Some studies have actually shown that ingestion of sugar can actually suppress the immune system and that suppression can last up to 5-6 hours after ingestion. Reduce refined and added sugars as much as possible, and remember that this includes fruit juice which provides a sugar punch equivalent to soda.

Add the herbs

Various herbs and spices- like turmeric, oregano, ginger and garlic all possess immune boosting properties as well as antimicrobial effects. Garlic specifically is highly antimicrobial. If you do feel a bit of illness coming on, load up on the garlic which can help kill the virus you were exposed to.

Supplement Up

Supplements are another way of giving yourself that extra protection during cold and flu season and there are a few good basics that can be added to your daily regime, especially here in North America.
  • Vitamin D: During the winter months, our sun exposure (which is our main source of Vitamin D) plummets. This can lead to decreasing levels that tend to bottom out around March. Adding Vitamin D can not only help prevent deficiency, it's also a necessary component for a healthy immune system.
  • Probiotics: When about 70% of your immune system is actually found in your gut- it's important to keep that healthy. Our main source of healthy bacteria comes from fermented foods and our surrounding environment, like dirt. However, both of these sources tend to be lacking in the standard North American diet- we do not regularly consume natural fermented foods (no yogurt doesn't count) and we are generally pretty intense when it comes to sanitizing- both our foods and with hand sanitizer. Adding in a good probiotic is a great way of giving your micro-biome some needed support.
  • Essential Fatty Acids: Again, most people are actually deficient in EFAs (Omega-3s). Our ratio should be 1:1 for Omega 3s to Omega 6s, however, the standard North American diet is actually more like 1:20 Omega 3s to Omega 6s and that leaves us deficient. Our best sources are fish (hence fish oils) but we also can't consume too much due to heavy metal concerns. Beef is actually a source of omega 3s IF it is 100% grass fed, however, due to issues with our food system most beef is corn fed so the fatty acid profile actually shifts to a more inflammatory fat- arachidonic acid. Adding in a high quality fish oil is an easy way to ensure your intake of omega 3s.
  • Vitamin C and Zinc: Vitamin C supplementation has been shown to improve antimicrobial and natural killer cell activities, lymphocyte proliferation, chemotaxis and delayed- type hypersensitivity. Zinc deficiency was shown to impair cell mediators of innate immunity such as phagocytosis and natural killer cell activity. Studies have shown that adequate intakes of Vitamin C and zinc improve symptoms and shorten duration of respiratory tract infections like the common cold, in addition, they reduce the incidence and improve the outcome of pneumonia, malaria and diarrhea infections.
Of course, check with your Naturopathic Doctor to discuss if these supplements (or tips) would be right for you and what dosing or brand is best suited to your needs.

Get Well Fast

BotanicalsBoth Echinacea and Elderberry have immune stimulating properties that can help boost the immune
system, keep you from getting ill and get you well faster.

Elderberry has also been shown to help combat influenza. Many studies (here and here) have shown benefit with Elderberry. One in particular looked at a preparation of Elderberry syrup and found that patients who had flu symptoms that were given elderberry syrup had their symptoms resolve within 2-3 days, while those given placebo took 6 days on average. You can make your own Elderberry syrup (I use Wellness Mama's Recipe) or purchase a commercial version. Even adding something like Traditional Medicinal's Echinacea and Elderberry tea is an easy way to give yourself a little daily boost.
Warming Socks: This is a great way to stimulate circulation, boost the immune system and reduce congestion. All you need is a thick pair of wool socks, thin cotton socks and cold water. Wet the cotton socks with cold water so they are wet but not dripping, place on your feet and then place the wool socks over top. It's best to do this in bed when you are ready to go to sleep since you shouldn't walk around in these socks. The cold socks will become warm within a few moments and by the morning your feet will be warm and dry and congestion reduced. This is especially great for sinus congestion and to use with kids!

If you are looking for an immune support program for yourself, or if you are wondering if what the best supports would be for you, then speak with your ND for an individualized plan. Prevention is always best so be sure to wash your hands, stay home if you are feeling ill and take care of yourself.

Stay healthy this cold and flu season!

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.