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 

  • 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
  • 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 
  • 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
  • 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

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.