tag:blogger.com,1999:blog-64170847101770545142024-03-13T10:53:00.318-07:00The Coach House Therapeutic CentreAt the Coach House we take a patient centered, hands on approach to healing. This focuses on the individuals ailments and creates a treatment plan specific to needs and health goals.
The newly renovated building is located in the heart of Uptown Waterloo. We have created a space that combines modalities found in a traditional clinical treatment facility and have added a sophisticated and comfortable atmosphere.The Coach House Therapeutic Centrehttp://www.blogger.com/profile/02760412320451195910noreply@blogger.comBlogger87125tag:blogger.com,1999:blog-6417084710177054514.post-51108494565010276532019-10-23T05:22:00.000-07:002019-10-23T05:22:17.787-07:00<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "trebuchet ms" , sans-serif; font-size: x-large;">Facial Massage</span></h2>
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<span lang="EN-CA" style="mso-ansi-language: EN-CA;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">A new
addition to The Coach House’s treatment list is Facial Massage. This treatment
uses facial cups, small silicone cups, and Gua Sha tools. I have found the combination of cups and gua sha to be very calming and relaxing. You will also feel and see how beneficial this treatment is at moving lymphatic, releasing tension and improving the skins overall appearance. <o:p></o:p></span></span><br />
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<b><span lang="EN-CA" style="mso-ansi-language: EN-CA;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">What do
these tools do?<o:p></o:p></span></span></b></div>
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<a href="https://1.bp.blogspot.com/-ayEqQiAACwU/XZ2Ra67hQoI/AAAAAAAACKI/Aa7djh1KHQAVB0jcaOUfrToN9-TKcwjJwCLcBGAsYHQ/s1600/20190825_112751.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="778" height="400" src="https://1.bp.blogspot.com/-ayEqQiAACwU/XZ2Ra67hQoI/AAAAAAAACKI/Aa7djh1KHQAVB0jcaOUfrToN9-TKcwjJwCLcBGAsYHQ/s400/20190825_112751.jpg" width="193" /></a><span lang="EN-CA" style="mso-ansi-language: EN-CA;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">The facial
cups are smaller than the cups you may have already experienced but the
principle is the same. The cups create a pocked of suction to increase blood
circulation and release restrictions in the soft tissue. This can help with
decreasing muscle tension, in areas such as the jaw, forehead, temples, and
neck. Cups also can help promote cell repair and aid in cell regeneration. <o:p></o:p></span></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><span lang="X-NONE" style="color: black;">Gua Sha has recently
gained popularity</span><span lang="EN-CA" style="color: black;"> as a</span><span lang="X-NONE" style="color: black;"> therapeutic body care technique from Traditional Chinese Medicine</span><span lang="EN-CA" style="color: black;">. The usages range from using the tool for
decreasing fascial restrictions, helping release trigger points and it’s used in
</span><span lang="X-NONE" style="color: black;">facials because of its rejuvenating effects</span><span lang="EN-CA" style="color: black;">. This tool goes well with cupping as it
promotes blood flow to the area and helps release facial restrictions. <o:p></o:p></span></span></div>
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<a href="https://1.bp.blogspot.com/-JowsyOQNi7c/XZ2RsIDcF4I/AAAAAAAACKQ/QQzZIp29ANsfLc94VFauANN9toIrnCirgCLcBGAsYHQ/s1600/20190825_143627.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="778" height="320" src="https://1.bp.blogspot.com/-JowsyOQNi7c/XZ2RsIDcF4I/AAAAAAAACKQ/QQzZIp29ANsfLc94VFauANN9toIrnCirgCLcBGAsYHQ/s320/20190825_143627.jpg" width="155" /></a><span lang="EN-CA" style="color: black;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">During
Gua Sha treatment you may notice some red marks appearing. These ‘Sha’ marks are one
of the goals of treatment. This healthy response shows that the area is
becoming unblocked and allowing for a fresh flow of lymph and blood. </span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">The increase in circulation will help reduce puffiness, under the eyes, and promote relaxation. </span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">The
treatment will also ease muscle and stress tension in areas that are showing
symptoms of tightness and pain. So you will feel a pressure released from your face and that you can move more freely. </span></div>
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<b><span lang="EN-CA" style="mso-ansi-language: EN-CA;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">What
does the treatment entail?<o:p></o:p></span></span></b></div>
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<span lang="EN-CA" style="mso-ansi-language: EN-CA;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">The
treatment is approximately thirty minutes in length and begins with a warm towel to help relax the muscles then facial
cupping along the top of the shoulder, neck and face. This is to start by releasing deeper fascial restrictions in the face. After cupping, we use the Gua Sha tool with Rosehip oil. <o:p></o:p></span></span></div>
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<a href="https://1.bp.blogspot.com/-h9MKxHLd4sI/XZ2RoCnxTJI/AAAAAAAACKM/p2EUTI3tRi4tn0smuUGJuEn9TVRdj82PgCLcBGAsYHQ/s1600/20190825_114352.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="778" height="400" src="https://1.bp.blogspot.com/-h9MKxHLd4sI/XZ2RoCnxTJI/AAAAAAAACKM/p2EUTI3tRi4tn0smuUGJuEn9TVRdj82PgCLcBGAsYHQ/s400/20190825_114352.jpg" width="191" /></a><span lang="EN-CA" style="mso-ansi-language: EN-CA;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Both of the facial massage tools require an oil as lubricate in order to allow them to slide along the face.
We have spoken with local skin expert Jessica, owner of Cocoon Apothecary, for an
oil that can be used which will prevent clogging the pores (like coconut oil
does). She suggested apricot oil and Rosehip oil. Apricot oil is used during the cupping portion of the treatment. We then apply a
small amount of ‘Rosehip Oil’ from Cocoon Apothecary for the Gua Sha portion of the treatment. <o:p></o:p></span></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><i><span lang="EN-CA" style="mso-ansi-language: EN-CA; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">‘</span></i><i><span lang="X-NONE" style="background: white; color: black; line-height: 107%;">Rosehip Oil is a
pure, cold-pressed oil from rose seeds that is high in beta-carotene and
lycopene, antioxidants that help to prevent and reverse sun damage. It
also contains a unique vitamin A acid that helps maintain firmness and
rejuvenates skin. High levels of essential fatty acids alpha-linolenic and
linolenic soothe and calm redness and irritation while softening and
moisturizing. This rejuvenating oil can be applied as a night serum or daily
moisturizer</span></i><i><span lang="EN-CA" style="background: white; color: black; line-height: 107%;">” – Jessica from Cocoon Apothecary </span></i><i><span lang="EN-CA" style="mso-ansi-language: EN-CA; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><o:p></o:p></span></i></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><i><span lang="EN-CA" style="background: white; color: black; line-height: 107%;"><br /></span></i></span></div>
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<span lang="EN-CA" style="background-color: white; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">We carry so much tension from stress that this treatment will leave your facial muscles feeling at</span></span><span lang="X-NONE" style="background: white; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"> ease. </span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><span lang="EN-CA" style="color: black;">Visit our online booking and try
our new Facial Massage as a stand-alone 30 minute treatment or added to your 60 min, 75
min or 90 min massage. Our facial massage is done by a registered massage therapist and therefore can be claimed under your massage benefit package. So go ahead and e</span><span lang="EN-CA" style="background: white; color: black;">xperience a
deeper relaxation today! </span></span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><span lang="EN-CA" style="background: white; color: black;"><u>Prices</u></span></span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">30 min Facial Massage only - $75.00</span><br />
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">60 min Massage with Facial Massage - $130.00</span><br />
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">75 min Massage with Facial Massage - $160.00</span><br />
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">90 min Massage with Facial Massage - $175.00</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><span lang="EN-CA" style="background: white; color: black;">For any additional questions please contact </span></span></div>
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The Coach House Therapeutic Centrehttp://www.blogger.com/profile/02760412320451195910noreply@blogger.com0tag:blogger.com,1999:blog-6417084710177054514.post-42228622098637159512019-07-31T08:32:00.002-07:002019-07-31T08:32:25.689-07:00<h2 style="text-align: center;">
When It Is Too Hot To Cook </h2>
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Looking for something different and tasty on these hot summer days, especially with the August long weekend coming up? </h4>
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<br />Here are some <span style="color: #0b5394; font-size: large;">top 5 salads</span> tried, tested and approved by us. These salads are easy, oven-less and definitely not boring. </h4>
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1. Mushroom Salad</h3>
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This is so simple and delicious and was found on @rawandfree </div>
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<li>4 cups of sliced button mushrooms (or a mix) </li>
<li>Half a red onion sliced</li>
<li>1 1/2 cups of chopped parsley </li>
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Mix all ingredients in a bowl </div>
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Dressing </div>
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<li>1/4 cup extra Virgin Olive Oil (of Avocado oil) </li>
<li>5 TBSP apple cider vinegar</li>
<li>2 TBSP whole grain mustard </li>
<li>3 TBSP maple syrup </li>
<li>Pinch of salt </li>
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Mix dressing through the salad and enjoy. Can add toppings of black pepper and avocado slices if desired. </div>
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2. Thai Watermelon Salad</h3>
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We have all heard of watermelon, feta and mint which is a delicious go to. Now here is a twist on that refreshing salad. </div>
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<li>1 small watermelon cubed</li>
<li>1/2 cucumber quartered</li>
<li>1 medium carrot quartered</li>
<li>1 stalk of celery sliced </li>
<li>3 small radishes, thinly sliced</li>
<li>1 medium bell pepper chopped </li>
<li>2 green onions chopped</li>
<li>1/4 cup roughly chopped cilantro</li>
<li>~ 8 mint leaves chopped</li>
<li>1/4 tsp salt</li>
<li>1/4 cup chopped raw cashews</li>
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Dressing </div>
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<li>1/3 cup tamari sauce </li>
<li>3 TBSP avocado oil </li>
<li>1 TBS sesame oil </li>
<li>Juice of 1/2 lime </li>
<li>1 TBSP sriracha </li>
<li>1 TSP freshly grated ginger</li>
<li>1/2 TSP fish sauce</li>
<li>1 minced garlic clove </li>
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Mix all together and enjoy on the patio. This recipe has come from @paleomg </div>
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3. Soba Noodle </h3>
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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</div>
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<li>1 pack of soba noodles (cook as per directions)</li>
<li>2 bell pepper diced </li>
<li>3 green onions chopped </li>
<li>1 avocado sliced</li>
<li>1 mango sliced</li>
<li>1 cup of chopped cilantro </li>
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Dressing </div>
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<li>1/4 cup sesame oil </li>
<li>3 TBS rice vinegar</li>
<li>1 TBS tahini</li>
<li>1 TBS maple syrup </li>
<li>1 TBS tamari sauce</li>
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Mix dressing and pour over salad ingredients. Top with some chili peppers or sriracha if you would like some extra spice. </div>
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Freshly squeezed lime juice over before serving and sprinkle with sesame seeds. </div>
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4. Grilled Corn Salad</h3>
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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.</div>
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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. </div>
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Let the cobs cool and prepare the rest of this delicious salad ingredients. </div>
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<li>4 cobs of cooked corn, shucked </li>
<li>3 large zucchini, thickly sliced and grilled</li>
<li>1 large red onion, thickly sliced and grilled </li>
<li>2 TBSP olive oil to drizzle on the zucchini and onion. </li>
<li>1 can of chickpeas, rinsed and drained </li>
<li>salt and pepper to taste</li>
</ul>
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Dressing</div>
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Chimichurri </div>
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<li>1 cup roughly chopped parsley</li>
<li>2 green onions sliced</li>
<li>1 large shallot chopped</li>
<li>1 tbsp of fresh or picked jalapenos chopped (optional)</li>
<li>Zest and juice of 2 lemons </li>
<li>1 clove of garlic chopped </li>
<li>1/2 cup red wine vinegar</li>
<li>1 TSP salt</li>
<li>3/4 cups extra virgin olive oil </li>
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Mix all together and drizzle over salad. </div>
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If you haven't picked up the new Food and Drink magazine or get it <a href="https://www.lcbo.com/lcbo/recipe/grilled-corn-vegetable-salad-with-chimichurri/F201904002#.XUGvYehKjZs">online</a> . </div>
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5. DIY & Customize </h3>
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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. </div>
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<li><b><span style="color: purple;">Base</span></b>: Start with greens and skip the iceberg and pick field greens, spinach and kale</li>
<li><span style="color: purple;"><b>Add some crunch</b></span>: 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. </li>
<li><b><span style="color: purple;">Easy tip</span></b>: 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. </li>
<li><b><span style="color: purple;">Make it fun:</span></b> Add personality, this is where you can add nuts, seeds, fresh fruit, dried fruit, goat cheese (if not sensitive). </li>
<li><span style="color: purple;"><b>Make it a meal:</b></span> do not forget to add protein to your salad. Chicken, fish, eggs, beef, chickpeas/black beans, lentils and/or tofu. </li>
<li><b><span style="color: purple;">Dressing</span></b>: Make sure you have good quality oil and ingredients. You can spice it up by being inspired by some of these <a href="https://realsimplegood.com/8-healthy-salad-dressing-recipes-paleo-and-whole30/">healthy salad dressings </a></li>
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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. </div>
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The Coach House Therapeutic Centrehttp://www.blogger.com/profile/02760412320451195910noreply@blogger.com0tag:blogger.com,1999:blog-6417084710177054514.post-60424622260564947272019-07-17T07:15:00.000-07:002019-07-17T07:15:47.461-07:00Ten Years in the Making<div dir="ltr" style="text-align: left;" trbidi="on">
<h2 style="text-align: center;">
Celebrating Ten Years</h2>
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.<br />
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<a href="https://1.bp.blogspot.com/-ytQru4upgJE/XQqnUabWRxI/AAAAAAABDMQ/pmMJTlShfykBTRKZfIUxj9bfkpbBcuvFACLcBGAs/s1600/laura%2Bgrad.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="740" data-original-width="512" height="200" src="https://1.bp.blogspot.com/-ytQru4upgJE/XQqnUabWRxI/AAAAAAABDMQ/pmMJTlShfykBTRKZfIUxj9bfkpbBcuvFACLcBGAs/s200/laura%2Bgrad.jpeg" width="138" /></a></div>
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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.<br />
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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!<br />
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<a href="https://1.bp.blogspot.com/-jXj8Bh20wKk/XQqna32gUMI/AAAAAAABDMU/2T1tZLgmHB47kGjIS8m-Q3mLZ7e1RW95QCLcBGAs/s1600/thumbnail_20190618_084139.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1280" data-original-width="960" height="320" src="https://1.bp.blogspot.com/-jXj8Bh20wKk/XQqna32gUMI/AAAAAAABDMU/2T1tZLgmHB47kGjIS8m-Q3mLZ7e1RW95QCLcBGAs/s320/thumbnail_20190618_084139.jpg" width="240" /></a></div>
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!<br />
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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.<br />
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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!<br />
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Laura, RMT<br />
laura@thecoachhousetc.ca<br />
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Wondering what else Laura has to say? </div>
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See these Blogs she has contributed on:</div>
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<a href="https://thecoachhousetc.blogspot.com/2019/05/lets-talk-posture.html" target="_blank">Let's talk posture</a></div>
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<a href="https://thecoachhousetc.blogspot.com/2018/07/being-pregnant-and-getting-massage.html" target="_blank">Pregnancy and Massage</a></div>
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<span style="background-color: white; color: #666666; font-family: "times" , "times new roman" , serif; font-style: italic; text-align: left; white-space: pre-wrap;">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.</span></div>
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Megan Prenty, RMT http://www.blogger.com/profile/06221828431172276628noreply@blogger.com0tag:blogger.com,1999:blog-6417084710177054514.post-88794830060704985142019-06-19T05:24:00.000-07:002019-06-19T05:24:15.328-07:00<h2 style="text-align: center;">
<span style="color: #274e13; font-size: x-large;">Buying Locally</span></h2>
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<span style="font-size: large;">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. </span></div>
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<span style="font-size: large;">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. </span><span style="font-size: large;">You should be well informed on where you food is coming from to make a healthy lifestyle for yourself. </span></div>
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<span style="font-size: large;">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.</span></div>
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<span style="font-size: large;">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. </span></div>
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<a href="https://www.breslaufarm.ca/"><span style="font-size: large;">Breslau Farm</span></a></h3>
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<tr><td class="tr-caption" style="text-align: center;">Meet the adorable Oskar who helps out with farm tasks</td></tr>
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<span style="font-size: large;"><span style="font-weight: normal;">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. </span></span></div>
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<span style="font-size: large;"><span style="font-weight: normal;"><br /></span><span style="font-weight: normal;">So let me introduce you to Breslau Farm, who's goal is to provide families with 'ethically-raised animal products and high quality produce'. </span></span></div>
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<span style="font-size: large;"><span style="font-weight: normal;"><br /></span><span style="font-weight: normal;">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.</span></span></div>
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<span style="font-weight: normal;"><span style="font-size: large;">You can shop for;</span></span><br />
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<li><span style="font-weight: normal;"><span style="font-size: large;">Beef</span></span></li>
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<li><span style="font-weight: normal;"><span style="font-size: large;">Pork</span></span></li>
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<li><span style="font-weight: normal;"><span style="font-size: large;">Poultry (eggs and duck)</span></span></li>
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<li><span style="font-weight: normal;"><span style="font-size: large;">Vegetables (over 50 different varieties) </span></span></li>
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<span style="font-size: large;">Follow them on Instagram and Facebook <b>@BreslauFarm </b>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! </span></div>
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<span style="font-size: large;"><a href="http://brookfrontfarms.com/"><b>Brookfront Farms</b></a></span><br />
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<span style="font-size: large;">Another favourite for meats is <a href="http://brookfrontfarms.com/">Brookfront Farms</a> 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!</span><br />
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<span style="font-size: medium;"><span style="font-size: large;">Follow them on Facebook and Instagram <b>@brookfront_farms</b></span></span></div>
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<span style="font-size: large;"><u>CSA Boxes</u></span></h3>
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<span style="font-size: large;">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. </span></div>
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<span style="font-size: large;">Are you unsure about what CSA boxes are ? </span><br />
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<span style="font-size: large;">We have done a past Wellness Wednesday featuring <a href="http://henceforthfarm.ca/">Henceforth Farms</a>. Re watch the interview with Steven by <a href="https://www.facebook.com/search/top/?q=csa%20box&epa=SEARCH_BOX">clicking here</a>. Dr. Jessica asks the questions you are wanting the answer to!</span></div>
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<span style="font-size: large;">Want to sign up for CSA at Henceforth? <a href="https://henceforthfarm.us15.list-manage.com/subscribe?u=fd127fe00631f14d10285f285&id=752979fce0">Click here</a></span><br />
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<span style="font-size: large;">Another option is <a href="https://fertilegroundcsa.com/csa">Fertile Ground</a> out of St Agatha.</span><br />
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<span style="color: purple; font-size: large;"><i><b>So now you have the food...what do you do with it?</b></i></span></div>
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<span style="font-size: large;">If you need to be inspired in the kitchen we have a business that can help out with that! <a href="https://friendsatourtable.com/">Friends At Our Table</a> 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 <a href="https://friendsatourtable.com/culinary-events/">event page</a> and find a class or tour that interests you. </span></div>
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<span style="font-size: large;">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. </span></div>
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<span style="font-size: large;">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 <b>@friendsatourtable</b></span></div>
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<span style="font-size: large;">We encourage your to stay engaged with your local business. You will create a lasting relationship creating a greater sense of community. </span></div>
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<span style="font-size: large;">Thanks for tuning in.</span></div>
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<span style="font-size: large;">The Coach House Team</span></div>
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The Coach House Therapeutic Centrehttp://www.blogger.com/profile/02760412320451195910noreply@blogger.com0tag:blogger.com,1999:blog-6417084710177054514.post-42030827508687471192019-06-05T07:49:00.003-07:002019-06-06T09:20:32.002-07:00Headaches<h2 style="text-align: center;">
Headaches</h2>
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How Treatment Can Help</h3>
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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. <o:p></o:p><br />
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<a href="https://1.bp.blogspot.com/-UXO37QD5ACc/XPfVrHMpvuI/AAAAAAAACFo/ioRnI2TGMaEPCVC3r3YGUiILRah4Z2wrQCLcBGAs/s1600/anger-angry-anxiety-897817.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://1.bp.blogspot.com/-UXO37QD5ACc/XPfVrHMpvuI/AAAAAAAACFo/ioRnI2TGMaEPCVC3r3YGUiILRah4Z2wrQCLcBGAs/s320/anger-angry-anxiety-897817.jpg" width="320" /></a></div>
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Having a headache is the 3<sup>rd</sup> 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.<o:p></o:p></div>
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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 <i>migraine</i> and <i>tension-type
headaches</i>. 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 <i>cervicogenic headache</i>. 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.<o:p></o:p></div>
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<b><span style="color: #20124d;">Treatment options:</span></b></h3>
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<b>Migraine Headaches:</b><span style="mso-tab-count: 2;"> s</span>pinal
manipulation, soft tissue therapy, acupuncture<o:p></o:p></div>
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<b>Tension-Type
Headaches:</b><span style="mso-tab-count: 1;"> </span>low load
craniocervical mobilizations (manual therapy or resistance band work), soft
tissue therapy, and acupuncture<o:p></o:p></div>
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<b>Cervicogenic
Headaches:</b><span style="mso-tab-count: 1;"> </span>spinal
manipulation, soft tissue therapy, deep neck flexor exercises, and acupuncture<o:p></o:p><br />
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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!<o:p></o:p></div>
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Headaches shouldn’t be ignored and any <b>new/different</b>
headache will require diagnosis and intervention.<br />
<i><br /></i>
<i><br /></i>
<i>If you happen to experience
the worst headache ever experienced, please go straight to the hospital. Don’t
mess around with headaches!</i><o:p></o:p></div>
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<o:p>Dr. Mark </o:p></div>
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<br /><a href="http://thecoachhousetc.ca/book.php">Book now!</a></h3>
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<br />Dr. Mark Birdhttp://www.blogger.com/profile/02149716674212451797noreply@blogger.com0tag:blogger.com,1999:blog-6417084710177054514.post-65822870964747060712019-05-22T08:54:00.000-07:002019-05-22T08:54:12.878-07:00<br />
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<span style="color: #38761d; font-size: x-large;">Happy, Healthy Gardening</span></h2>
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<a href="https://4.bp.blogspot.com/-Yc6I_OV9qSg/XOVsgvx52rI/AAAAAAAACEg/aafIS7IJNeouj6a6sqeuazLi_2k0BRVrQCLcBGAs/s1600/blur-close-up-dark-1301856.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="266" src="https://4.bp.blogspot.com/-Yc6I_OV9qSg/XOVsgvx52rI/AAAAAAAACEg/aafIS7IJNeouj6a6sqeuazLi_2k0BRVrQCLcBGAs/s400/blur-close-up-dark-1301856.jpg" width="400" /></a></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> With the weather starting to look more like spring, gardening season is fast </span></div>
<span style="font-family: Arial; white-space: pre-wrap;">approaching. Not only are we able to reap the benefits of gardening through flowers or </span><br />
<span style="font-family: Arial; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">vegetables, but we are also able to take advantage of fresh air, sunshine, and exercise. All of </span><span style="font-family: Arial; white-space: pre-wrap;">these, when done correctly, are great ways to maintain good health.</span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> With a lot of us being much less active throughout the winter, we have set ourselves up for </span></div>
<span style="font-family: Arial; white-space: pre-wrap;">pain and/or injury if we are not careful. Thankfully, with a little effort, we should be able to enjoy </span><span style="font-family: Arial; white-space: pre-wrap;">a summer filled with lots of outdoor activities.</span><br />
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<a href="https://2.bp.blogspot.com/-KTZ9kZDyfnI/XOVtPX2uhtI/AAAAAAAACEo/iqL000nWl90ib2Tb4FP9OnztNGiflRHKQCLcBGAs/s1600/31403935_1212184788914432_873500621775306752_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="400" data-original-width="400" height="320" src="https://2.bp.blogspot.com/-KTZ9kZDyfnI/XOVtPX2uhtI/AAAAAAAACEo/iqL000nWl90ib2Tb4FP9OnztNGiflRHKQCLcBGAs/s320/31403935_1212184788914432_873500621775306752_n.jpg" width="320" /></a><span style="color: #38761d; font-size: large;"><span style="font-weight: 400;">Tips from John Berge, Osteopathic Manual Practitioner. </span></span></h3>
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<span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I’d like to share a few pointers which could help save a few aches and pains this </span></div>
<span style="font-family: Arial; white-space: pre-wrap;">gardening season.</span><br />
<span style="font-family: Arial; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #38761d;"><b><br /></b></span></span>
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<li><span style="font-family: Arial; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #38761d;"><b>Warm up-</b></span></span><span style="font-family: Arial; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> a quick walk and a few stretches can help guard against strained and sore muscles and prepare the back for flexion.</span></li>
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline; white-space: pre;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #38761d;">Bend from the hips</span></span><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, 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. <a href="https://www.youtube.com/watch?v=8Dn1bx-zK3k">Like so</a> </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Remember to </span><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #38761d;">bend with your knees</span></span><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">- By bending with your knees you are taking most of the pressure away from the lower back.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Use tool </span><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #38761d;">helpers</span></span><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">- there are many ergonomic tools out there that help make the job easier. Also, a knee pad can save your knees from injury. <a href="https://www.amazon.com/RED-Home-Club-Thick-Kneeling/dp/B01EQFBZ7G">Helper</a></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #38761d;">Have Fun</span></span><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">- 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. </span></div>
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<a href="https://1.bp.blogspot.com/-N9kYw6EYvw8/XOVuQCRooEI/AAAAAAAACE0/3CsC_zBEqzU0OhkZNttSzOu2PGATXT0DgCLcBGAs/s1600/4k-wallpaper-beautiful-bloom-1263986.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://1.bp.blogspot.com/-N9kYw6EYvw8/XOVuQCRooEI/AAAAAAAACE0/3CsC_zBEqzU0OhkZNttSzOu2PGATXT0DgCLcBGAs/s320/4k-wallpaper-beautiful-bloom-1263986.jpg" width="320" /></a></div>
<b><br /><br /><br /><br /><span style="color: #38761d; font-size: large;">Osteopathy</span><br /></b><br />
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<span style="font-family: Arial; white-space: pre-wrap;">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 <b>principles </b>are simple. </span></div>
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<span style="font-family: Arial; white-space: pre-wrap;"><br /></span></div>
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<span style="font-family: Arial; white-space: pre-wrap;">1. The body is a dynamic unit of function. </span></div>
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<span style="font-family: Arial; white-space: pre-wrap;">2. Structure and function are interrelated. </span></div>
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<span style="font-family: Arial; white-space: pre-wrap;">3. The body is self-healing and self-regulating.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">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.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;"> </span></div>
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<span style="background-color: transparent; font-family: Arial; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #38761d;"><i>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.</i></span></span></h4>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://3.bp.blogspot.com/-nPk0wapqC7E/XOVwb9LOIvI/AAAAAAAACFM/M-LwfjCSeqM7Xq_j8AF2HiiQh8m5fgqmgCLcBGAs/s1600/pg2015145-b0b8073b-23ca-4934-8ba8-4a187007d96b.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="400" src="https://3.bp.blogspot.com/-nPk0wapqC7E/XOVwb9LOIvI/AAAAAAAACFM/M-LwfjCSeqM7Xq_j8AF2HiiQh8m5fgqmgCLcBGAs/s400/pg2015145-b0b8073b-23ca-4934-8ba8-4a187007d96b.png" width="400" /></a></div>
<br /><b>John's Schedule </b><br />Online booking with up to date availability<br />
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<br />
Monday 8 am- 1:00 pm<br />
Wednesday 2 pm- 7:30 pm<br />
Friday 2 pm - 7:30 pm<br />
<br />
For more information email John at john@thecoachhousetc.ca<br />
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<h3 style="text-align: left;">
<b>Happy Gardening</b></h3>
The Coach House Therapeutic Centrehttp://www.blogger.com/profile/02760412320451195910noreply@blogger.com0tag:blogger.com,1999:blog-6417084710177054514.post-36214071235947667532019-05-07T17:19:00.001-07:002019-05-07T17:19:54.828-07:00Let's Talk Posture<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "times" , "times new roman" , serif; font-size: small;">Poor posture</span></td></tr>
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<span style="font-family: "times" , "times new roman" , serif;">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.</span><br />
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<span style="font-family: "times" , "times new roman" , serif;">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.</span><br />
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<b><span style="font-family: "times" , "times new roman" , serif;">Benefits of Neutral Posture</span></b></div>
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<span style="font-family: "times" , "times new roman" , serif;">Decrease in muscle tension and pain</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">Decreases and prevents migraines and headaches</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">Reduces stress on spinal ligaments</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">Reduced wear and tear of joint surfaces</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">Reduces muscle stress and strains</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">Reduces fatigue</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">Improves concentration</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">Improves circulation</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">Supports digestion</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">Tones postural breathing muscles</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">Facilitates proper breathing</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">Improves self-confidence</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">Promotes positive mental health</span></div>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "times" , "times new roman" , serif; font-size: small;">Neutral Sitting</span></td></tr>
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<b><b><span style="font-family: "times" , "times new roman" , serif;">Tips for Neutral Sitting Posture </span></b></b></div>
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<li style="text-align: left;"><span style="font-family: "times" , "times new roman" , serif;">Feet flat on the floor</span></li>
<li style="text-align: left;"><span style="font-family: "times" , "times new roman" , serif;">sit square on the pelvis</span></li>
<li style="text-align: left;"><span style="font-family: "times" , "times new roman" , serif;">Lengthen through the spine</span></li>
<li style="text-align: left;"><span style="font-family: "times" , "times new roman" , serif;">Pull the shoulder blades onto the back body</span></li>
<li style="text-align: left;"><span style="font-family: "times" , "times new roman" , serif;">Stack shoulders over hips</span></li>
<li style="text-align: left;"><span style="font-family: "times" , "times new roman" , serif;">Stack ears over shoulders</span></li>
<li style="text-align: left;"><span style="font-family: "times" , "times new roman" , serif;">Tuck the chin in slightly</span></li>
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<u>Considerations for desk workers:</u></span><br />
<span style="font-family: "times" , "times new roman" , serif;">Ergonomic assessments can be a great way to optimize your workspace to reduce postural pain.</span><br />
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<span style="font-family: "times" , "times new roman" , serif;">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.</span><br />
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<u><span style="font-family: "times" , "times new roman" , serif;">Car & Driving posture:</span></u><br />
<span style="font-family: "times" , "times new roman" , serif;">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.</span><br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "times" , "times new roman" , serif; font-size: small;">Neutral Standing</span></td></tr>
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<b><span style="font-family: "times" , "times new roman" , serif;">Tips for Neutral Standing Posture </span></b><br />
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<li><span style="font-family: "times" , "times new roman" , serif;">Feet hips distance apart</span></li>
<li><span style="font-family: "times" , "times new roman" , serif;">slight bend to the knee ( avoid hyperextending)</span></li>
<li><span style="font-family: "times" , "times new roman" , serif;">Neutral pelvis</span></li>
<li><span style="font-family: "times" , "times new roman" , serif;">Lengthen through the spine</span></li>
<li><span style="font-family: "times" , "times new roman" , serif;">Pull the shoulder blades onto the back body</span></li>
<li><span style="font-family: "times" , "times new roman" , serif;">Stack shoulder over hips</span></li>
<li><span style="font-family: "times" , "times new roman" , serif;">Stack ears over shoulders</span></li>
<li><span style="font-family: "times" , "times new roman" , serif;">Tuck chin in slightly </span></li>
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<span style="font-family: "times" , "times new roman" , serif;">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.</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">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. </span></div>
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<span style="font-family: "times" , "times new roman" , serif;">Sit to stand desks can be a great option to reduce the effects of stagnant and sitting postures.</span><br />
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<b><span style="font-family: "times" , "times new roman" , serif;">Postural imbalances </span></b><br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "times" , "times new roman" , serif; font-size: small;">Poor Standing Posture</span></td></tr>
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<span style="font-family: "times" , "times new roman" , serif;"> 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.</span><br />
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<span style="font-family: "times" , "times new roman" , serif;">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.</span><br />
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<span style="font-family: "times" , "times new roman" , serif;">The good news is that with a treatment plan and homecare you can retrain your body and improve your posture and decrease negative symptoms.</span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b>Treating postural Concerns</b> </span></div>
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<span style="font-family: "times" , "times new roman" , serif;">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.<span class="x_gmail-Apple-converted-space" style="border: 0px; color: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"> </span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;">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. </span><span style="font-family: "times" , "times new roman" , serif;">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.</span><span class="x_gmail-Apple-converted-space" style="border: 0px; color: inherit; font-family: "times" , "times new roman" , serif; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"> (Learn more about how <a href="https://thecoachhousetc.blogspot.com/2019/04/massage-and-mental-health.html">massage helps manage stress)</a></span></div>
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<a href="https://upload.wikimedia.org/wikipedia/commons/thumb/6/64/1117_Muscles_of_the_Neck_Upper_Back.png/800px-1117_Muscles_of_the_Neck_Upper_Back.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="File:1117 Muscles of the Neck Upper Back.png" border="0" height="216" src="https://upload.wikimedia.org/wikipedia/commons/thumb/6/64/1117_Muscles_of_the_Neck_Upper_Back.png/800px-1117_Muscles_of_the_Neck_Upper_Back.png" width="320" /></a></div>
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<a href="https://upload.wikimedia.org/wikipedia/commons/thumb/6/64/1117_Muscles_of_the_Neck_Upper_Back.png/800px-1117_Muscles_of_the_Neck_Upper_Back.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: "times" , "times new roman" , serif;"></span></a><span style="font-family: "times" , "times new roman" , serif;"> 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. </span></div>
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<span style="font-family: "times" , "times new roman" , serif;">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. </span></div>
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<span style="font-family: "times" , "times new roman" , serif;">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.<span class="x_gmail-Apple-converted-space" style="border: 0px; color: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"> </span></span></div>
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<a href="https://upload.wikimedia.org/wikipedia/commons/c/c4/1117_Muscles_of_the_Neck_Left_Lateral.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: "times" , "times new roman" , serif;"><img border="0" height="203" src="https://upload.wikimedia.org/wikipedia/commons/c/c4/1117_Muscles_of_the_Neck_Left_Lateral.png" width="320" /></span></a></div>
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<span style="font-family: "times" , "times new roman" , serif;">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.<span class="x_gmail-Apple-converted-space" style="border: 0px; color: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"> </span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;">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.<span class="x_gmail-Apple-converted-space" style="border: 0px; color: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"> </span></span></div>
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<tr><td class="tr-caption" style="text-align: center;">Coachhouse RMT's Laura & Megan </td></tr>
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<span style="font-family: "times" , "times new roman" , serif; text-align: left;">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 </span><a href="http://thecoachhousetc.ca/services.php" style="font-family: times, "times new roman", serif; text-align: left;">website</a><span style="font-family: "times" , "times new roman" , serif; text-align: left;"> to learn more about what modalities we have available.</span> </div>
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<span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "times" , "times new roman" , serif;">Coachhouse RMT's Laura & Megan </span></span></div>
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<span style="background-color: white; font-family: "times" , "times new roman" , serif;">laura@thecoachhousetc.ca</span></div>
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<span style="background-color: white; font-family: "times" , "times new roman" , serif;">megan@thecoachhousetc.ca</span></div>
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<span style="background-color: white; color: #666666; font-style: italic; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "times" , "times new roman" , serif;">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.</span></span></div>
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Megan Prenty, RMT http://www.blogger.com/profile/06221828431172276628noreply@blogger.com0tag:blogger.com,1999:blog-6417084710177054514.post-8663216786191484482019-04-24T05:46:00.000-07:002019-04-24T19:40:49.852-07:00Massage and mental health<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="http://1.bp.blogspot.com/-HruhS2UzsIM/XKuoC8kA3-I/AAAAAAABBn4/XqzKT-2BNDs3ntVU_fKr6SnOTShMhuNQwCK4BGAYYCw/s1600/Mental-Health.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: "times" , "times new roman" , serif;"><img border="0" src="https://1.bp.blogspot.com/-HruhS2UzsIM/XKuoC8kA3-I/AAAAAAABBn4/XqzKT-2BNDs3ntVU_fKr6SnOTShMhuNQwCK4BGAYYCw/s400/Mental-Health.jpg" /></span></a><span style="font-family: "times" , "times new roman" , serif;">Mental Health is something that affects every single one of us regardless of culture, race, income bracket, gender, ages and educational backgrounds. </span></div>
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<span style="font-family: "times" , "times new roman" , serif;">Mental Health is defined as a person's condition with regard to their psychological and emotional well-being. Investing in positive mental health and resiliency building activities helps to maintain our wellbeing. </span></div>
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<span style="font-family: "times" , "times new roman" , serif;">With 1 in 5 Canadians experiencing mental illness in their lifetimes. Even more shocking is that over 60% of these people do not access treatment largely from complications related to stigma. </span></div>
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<span style="font-family: "times" , "times new roman" , serif;">Slowly the conversation around Mental Health is changing. As a Massage Therapist, many of my clients come to see me as part of their mental health support system. I see a wide spectrum of clients from those actively seeking support for Anxiety management to those battling burnout and others who are looking for some time to relax and recharge. </span></div>
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<span style="font-family: "times" , "times new roman" , serif;">Today we are going to look at how Massage Therapy can help to support positive mental health.</span></div>
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<a href="http://4.bp.blogspot.com/-yB35P35KFoY/XKu3-aEp-eI/AAAAAAABBoc/kAQ1uN1x3QAd9DjTgprdBM5wOs-Vc-kogCK4BGAYYCw/s1600/c700x420.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="192" src="https://4.bp.blogspot.com/-yB35P35KFoY/XKu3-aEp-eI/AAAAAAABBoc/kAQ1uN1x3QAd9DjTgprdBM5wOs-Vc-kogCK4BGAYYCw/s320/c700x420.jpg" width="320" /></a><u><span style="font-family: "times" , "times new roman" , serif;">Health Benefits of Massage Therapy</span></u></div>
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<span style="font-family: "times" , "times new roman" , serif;">Stress Reduction</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">Reduces symptoms of Anxiety and Depression</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">Engages Parasympathetic Nervous system ( Rest & Digest)</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">Balances Hormones</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">Reduces Muscle tension and Pain </span></div>
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<span style="font-family: "times" , "times new roman" , serif;">Supports Proper Breathing</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">Supports the Immune System </span></div>
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<span style="font-family: "times" , "times new roman" , serif;">Supports the Circulatory System</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">Reduces Blood Pressure</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">Many of Massage Therapies benefits comes from its effect on the nervous system. Massage Therapy gets many of its health benefits from its soothing effect on our Sympathetic nervous system commonly responsible for our fight or flight reactions. As the body decreases the effects of stress responses we enter a state of relaxation. The relaxation response is the result of the body supporting the Parasympathetic nervous system which is primarily responsible for immune function, digestion and internal repair. It is necessary to spend time actively relaxing, known as active rest, and engaging your relaxation response to maintain mental and physical health. </span><br />
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<span style="font-family: "times" , "times new roman" , serif;">Massage therapy is able to promote relaxation through a calm environment and a treatment tailored to increase relaxation and comfort. Several studies indicate the benefit of hands-on therapies to help induce a state of relaxation. Therapeutic touch can increase an individual's awareness of their body. As a result Massage therapy can be used to reduce muscle tension and pain, which in turn decreases stress stimuli within the body further supporting relaxation. For many clients, Massage Therapy is an opportunity to dissipate the tension patterns in the body that can be a result of stress. </span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><br /></span> <span style="font-family: "times" , "times new roman" , serif;">If you are looking for a way to support your body during times of stress consider scheduling a regular massage. Talk to your practitioner next time you are in the clinic, we can help suggest treatment options and tailor your home care to your specific needs.</span> <span style="background-color: white; font-family: "times" , "times new roman" , serif; text-align: center;"> In my practice, I have many clients who see me purely for mental wellness. Some of these clients and I work directly on counteracting the effects of anxiety other clients focus more on relaxation and having time for active rest. </span><br />
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<b><br /></b><span style="font-family: "times" , "times new roman" , serif;">Several other modalities including chiropractic, osteopathic care and acupuncture are also effective ways to support the parasympathetic nervous system and reduce muscle tension are available at the clinic. Each individual will have a different preference of modalities but it is important to find one that helps you feel comfortable and relaxed. </span><br />
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<a href="https://2.bp.blogspot.com/-CBEvqMsnZCs/XKupgKLUYVI/AAAAAAABBoM/V0aG4uhA-hQq-8IiycQl6Evc2PDeo64MACK4BGAYYCw/s1600/IMG_20190326_175938.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://2.bp.blogspot.com/-CBEvqMsnZCs/XKupgKLUYVI/AAAAAAABBoM/V0aG4uhA-hQq-8IiycQl6Evc2PDeo64MACK4BGAYYCw/s200/IMG_20190326_175938.jpg" width="150" /></a><span style="font-family: "times" , "times new roman" , serif; text-align: center;"><span style="background-color: white; color: #666666; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #222222;">As a Mental Health Advocate, I am involved in the Region of Waterloo's </span><a href="https://www.waystomentalwellbeing.com/">Ways to Wellbeing</a><span style="color: #222222;"> program to help support positive mental health in our greater community. Resources for this program are available within the clinic for free. To get yours contact me directly or speak to your Coach House practitioner.</span></span></span><br />
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<span style="font-family: "times" , "times new roman" , serif; text-align: center;"><span style="background-color: white; color: #666666; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #222222;"><br /></span></span></span>
<span style="font-family: "times" , "times new roman" , serif; text-align: center;"><span style="background-color: white; color: #666666; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #222222;">Interested in learning more? I provide public and corporate health lectures. For more information contact me.</span></span></span></div>
<span style="font-family: "times" , "times new roman" , serif;"><span style="text-align: center;"><br /></span></span> <span style="font-family: "times" , "times new roman" , serif;"><span style="background-color: white; font-weight: 700; white-space: pre-wrap;">Megan Prenty RMT, YT</span></span><br />
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<span style="background-color: white; font-family: "times" , "times new roman" , serif;">megan@thecoachhousetc.ca</span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="background-color: white; color: purple; font-family: "times" , "times new roman" , serif; font-weight: 700; text-align: center; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span> <span style="font-family: "times" , "times new roman" , serif;"><span style="background-color: white; color: purple; font-family: "times" , "times new roman" , serif; font-weight: 700; text-align: center; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-style: italic; font-weight: 400; text-align: left;">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. Hand on physical therapies have an important role in the management of mental health, however, they are no substitute for professional mental health specific support.</span></span></span><br />
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<b><span style="font-family: "times" , "times new roman" , serif;">Related Posts you may be interested in:</span></b></div>
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<a href="https://thecoachhousetc.blogspot.com/2018/05/anxiety-and-mental-health-with-tammy.html"><span style="font-family: "times" , "times new roman" , serif;">Anxiety & Mental Health</span></a></div>
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<a href="https://thecoachhousetc.blogspot.com/2017/10/mental-health.html"><span style="font-family: "times" , "times new roman" , serif;">Mental Health & Wellbeing</span></a></div>
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<a href="https://thecoachhousetc.blogspot.com/2018/09/rediscovering-parasympathetic-mode.html"><span style="font-family: "times" , "times new roman" , serif;">Rediscovering Parasympathetic Mode</span></a></div>
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<a href="https://thecoachhousetc.blogspot.com/2018/10/daily-dose-of-calm-practices-to-manage.html"><span style="font-family: "times" , "times new roman" , serif;">Daily Doses of Calm</span></a></div>
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<a href="https://thecoachhousetc.blogspot.com/2018/05/five-types-for-breathing-for-relaxation.html"><span style="font-family: "times" , "times new roman" , serif;">Five Types of Breathing </span></a></div>
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<b><span style="font-family: "times" , "times new roman" , serif;">Further Research- Studies on Mental Health and Massage Therapy:</span></b></div>
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<span style="font-family: "times" , "times new roman" , serif; font-size: small;"><a href="https://link.springer.com/article/10.1111/j.1525-1497.2005.0247.x">Brief report: A pilot study evaluating mindfulness-based stress reduction and massage for the management of chronic pain</a></span></h1>
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T<span style="background-color: white; color: #4c5c65; font-family: "times" , "times new roman" , serif;">he American Massage Therapy Association, </span><a href="http://www.amtamassage.org/research/Massage-Therapy-Research-Roundup.html" style="box-sizing: border-box; color: #5c727e; font-family: Times, "Times New Roman", serif;" target="_blank">various research has shown the benefits of using massage</a><span style="background-color: white; color: #4c5c65; font-family: "times" , "times new roman" , serif;"> to help treat mental health conditions in different types of situations.</span></div>
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<span style="font-family: "times" , "times new roman" , serif; font-size: small;"><a href="https://ajph.aphapublications.org/doi/full/10.2105/AJPH.92.10.1600" style="font-weight: normal;">Use of Alternative Health Care Practices by Persons With Serious Mental Illness: Perceived Benefits</a></span></h1>
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<span class="title-text" style="box-sizing: border-box; margin: 0px; padding: 0px;"><span style="font-family: "times" , "times new roman" , serif; font-size: small;"><a href="https://www.sciencedirect.com/science/article/pii/S135361170200104X">A pilot study addressing the effect of aromatherapy massage on mood, anxiety and relaxation in adult mental health</a></span></span></h1>
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<u><span style="font-family: "times" , "times new roman" , serif; font-size: small;"><span class="title-text" style="box-sizing: border-box; margin: 0px; padding: 0px;"></span></span></u></h1>
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<a href="https://www.psychologytoday.com/ca/blog/integrative-mental-health-care/201810/massage-therapy-anxiety-and-stress"><span style="font-family: "times" , "times new roman" , serif; font-size: small;">Massage Therapy for Anxiety and Stress</span></a></h1>
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Megan Prenty, RMT http://www.blogger.com/profile/06221828431172276628noreply@blogger.com0tag:blogger.com,1999:blog-6417084710177054514.post-43326525372080401312019-04-08T14:44:00.001-07:002019-04-08T14:44:20.278-07:00Stretches for Cycling<div dir="ltr" style="text-align: left;" trbidi="on">
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Whether you are a racer, ride trails, commute or just ride on the weekend it's important to know these 8 simple stretches to improve your ride! </div>
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<a href="https://4.bp.blogspot.com/-ppxrYnS6ps0/XJQfE3qmJwI/AAAAAAABBO8/FEJ5F7sT71Q9IfouykIaUKFUXNAMBj2ngCLcBGAs/s1600/bike%2B3.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1143" data-original-width="1600" height="228" src="https://4.bp.blogspot.com/-ppxrYnS6ps0/XJQfE3qmJwI/AAAAAAABBO8/FEJ5F7sT71Q9IfouykIaUKFUXNAMBj2ngCLcBGAs/s320/bike%2B3.jpg" width="320" /></a></div>
Cycling requires a flexed posture and a lot of repetitive movement through the lower body that can lead to tension and muscle pain when not balanced. Over time this muscle tension can lead to shortened or limited range of motion.<br />
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By lengthening the muscles the body can increase flexibility to regain postural balance. This also combats the formation of adhesions, fascial restrictions and protects proper circulation and range of motion.<br />
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Stretching is an important part of maintenance for your biking routine. It is helpful for recovery and injury prevention.<br />
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<i><span style="color: purple;"><b>Here are 8 Stretches (and variations) to keep you cycling happily this season</b></span></i></div>
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<b><span style="font-size: large;">Cat & Cow</span></b><br />
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<a href="https://4.bp.blogspot.com/-IwMNZN3mBko/XJQa0phoJCI/AAAAAAABBNo/rX5alDgrT143WWhbeWEK2XyKEh6jthzMACLcBGAs/s1600/DSC_5639.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1101" data-original-width="1600" height="219" src="https://4.bp.blogspot.com/-IwMNZN3mBko/XJQa0phoJCI/AAAAAAABBNo/rX5alDgrT143WWhbeWEK2XyKEh6jthzMACLcBGAs/s320/DSC_5639.JPG" width="320" /></a></div>
<b>Targeted Muscle</b>: Spinal erectors (cervical, thoracic and lumbar)<br />
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<b>How to Do: </b>Stack hips over knees and shoulder over palms.<br />
Cat: Tuck the chin in. Press into the palms allowing the shoulder blades to separate. Press the mid back up towards the ceiling.<br />
Cow: Lift the chin, drop the breast bone towards the mat and squeeze the shoulder blades together. Press the belly button towards the mat. Inhale to cow, exhale to cat. Repeat slowly for 15 breaths.<br />
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<a href="https://3.bp.blogspot.com/-r0PSCPs37I4/XJQa0nCug-I/AAAAAAABBNk/oXoaRMfH5aQz3mbSXRoB4IApDAjf3yP8gCLcBGAs/s1600/DSC_5638.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1131" data-original-width="1600" height="225" src="https://3.bp.blogspot.com/-r0PSCPs37I4/XJQa0nCug-I/AAAAAAABBNk/oXoaRMfH5aQz3mbSXRoB4IApDAjf3yP8gCLcBGAs/s320/DSC_5638.JPG" width="320" /></a></div>
<b><br /></b> <b><br /></b> <b><br /></b> <b>Benefit: </b>Cat and Cow are a great way to tune back into your breath and move your spine through flexion and extension. This is good after long rides or prolonged sitting to help reset postural muscles of the trunk.<br />
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<a href="https://3.bp.blogspot.com/-y3FrIIMSyt4/XJQbEvOHHUI/AAAAAAABBNw/867G2llBXsUw28w8FQpPLdspVuii0A01gCLcBGAs/s1600/DSC_5641.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1322" data-original-width="1600" height="264" src="https://3.bp.blogspot.com/-y3FrIIMSyt4/XJQbEvOHHUI/AAAAAAABBNw/867G2llBXsUw28w8FQpPLdspVuii0A01gCLcBGAs/s320/DSC_5641.JPG" width="320" /></a><b style="font-size: x-large;"><br /></b><br />
<b style="font-size: x-large;">Camel</b></div>
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<b>Targeted Muscle: </b>Hip flexors, Abdominals, Pectoralis major & minor, anterior neck<br />
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<b>How to Do: </b>Kneel on your shins, stacking ears over shoulders and shoulders over hips. Bring hands to low back and squeeze shoulders together, lifting the breast bone as the heart tilts upwards. Chin lifts as you lean backwards. Hold for 30 seconds.<br />
<b><br /></b> <b>Benefit:</b></div>
Helps to open the front of the body including the neck, chest and hip flexor. Important to reset postural after rides and prolonged sitting.<br />
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<b style="font-size: x-large;">Bridge</b></div>
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<a href="https://3.bp.blogspot.com/-XjKGKrNIHeQ/XJQa90LEw_I/AAAAAAABBNs/Nja1dkUzsVM97KDLJ3Uy5wm0RicnMp0hgCLcBGAs/s1600/DSC_5645.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="212" src="https://3.bp.blogspot.com/-XjKGKrNIHeQ/XJQa90LEw_I/AAAAAAABBNs/Nja1dkUzsVM97KDLJ3Uy5wm0RicnMp0hgCLcBGAs/s320/DSC_5645.JPG" width="320" /></a></div>
<b>Targeted Muscle: </b>Abdominals, Psoas<br />
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<b>How to Do: </b>Lay on your back with your feet on the floor and your knees towards the ceiling. Bring your arms out wide and tuck your shoulders underneath you. Push down through the soles of your feet, shoulders and back of the head. Squeeze through your glutes as you lift belly and chest to the ceiling. Hold for 30 seconds.<br />
<b><br /></b> <b>Benefit:</b><br />
This posture helps to tone and strengthen the hamstrings, glutes and lower spinal erectors. This posture stretches the hip flexors (TfL, rectus femoris) and opens the chest to reset biking posture.<br />
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<span style="font-size: large;"><b>Hero</b></span><br />
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<a href="https://4.bp.blogspot.com/-m8D8faAQ2Sg/XJQbLTFlDDI/AAAAAAABBN4/RGDBLhg2LKYQwj3GIBAQ3ptXmTCuSoLmQCLcBGAs/s1600/DSC_5640.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="960" data-original-width="1600" height="238" src="https://4.bp.blogspot.com/-m8D8faAQ2Sg/XJQbLTFlDDI/AAAAAAABBN4/RGDBLhg2LKYQwj3GIBAQ3ptXmTCuSoLmQCLcBGAs/s400/DSC_5640.JPG" width="400" /></a></div>
<b>Targeted Muscle: </b>Shin muscles, Quadricep muscles of the thigh, hip flexors (tfl, psoas), abdominals and pectoralis major.<br />
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<b>How to Do: </b>Kneel on your shins sitting back allowing the feet to open wider than the hips. Reach behind you and begin to lean back until you have a comfortable stretch through the front of the thighs and front of the body. If possible recline to your elbows or to the floor raising arms above head as you push the backs of the shoulders to the mat and allow the heart to lift. Hold for 30 seconds.<br />
<b><br /></b> <b>Benefit: </b>Allows a stretch through the quadriceps and hip flexors while opening the chest and the front of the body.<br />
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<a href="https://4.bp.blogspot.com/-MbOjnj8GYjY/XJQbaUl0qbI/AAAAAAABBOE/WiA_9wrwURIxr4EaoWLjfNcXnsr8qhvawCLcBGAs/s1600/DSC_5652.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1461" data-original-width="1600" height="292" src="https://4.bp.blogspot.com/-MbOjnj8GYjY/XJQbaUl0qbI/AAAAAAABBOE/WiA_9wrwURIxr4EaoWLjfNcXnsr8qhvawCLcBGAs/s320/DSC_5652.JPG" width="320" /></a></div>
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<span style="font-size: large;"><b>Bound Angle</b></span></div>
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<b>Targeted Muscle: </b>Adductor group (Muscles of the inner thigh)<br />
<b><br /></b> <b>How to Do: </b>Sit tall, bring the soles of the feet together and let the knees fall open and gently pull towards the ground. Forward fold to intensify the stretch as needed. Hold for 30 seconds.<br />
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<b>Benefit:</b><br />
Helps to release tension the muscles of the inner thigh and that attach onto the pelvis.<br />
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<span style="font-size: large;"><b> Lunge </b></span><br />
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<a href="https://1.bp.blogspot.com/-YPB4aCjxiqY/XJQbr4f_FEI/AAAAAAABBOU/ILZ1BNHmKB8sD-edR5j_9liFv_dVhUkZACLcBGAs/s1600/DSC_5634.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://1.bp.blogspot.com/-YPB4aCjxiqY/XJQbr4f_FEI/AAAAAAABBOU/ILZ1BNHmKB8sD-edR5j_9liFv_dVhUkZACLcBGAs/s320/DSC_5634.JPG" width="320" /></a></div>
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<b>Targeted Muscle:</b> Hip flexors & quadriceps<br />
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<b>How to Do: </b>Come into a lunge position with on hand on the side of the front foot while bringing the back knee to the ground. Tuck the chin in and stretch the spine long while squeezing the shoulders together. The front leg should have the knee stacked over the ankle. Lean the body weight into the front leg. Hold for 30 seconds.<br />
<b><br /></b> <b>Benefit: </b>Helps to stretch out tight hip flexors and quadriceps while toning postural muscles.<br />
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<b>Targeted Muscle: </b>Hip flexors quadriceps<br />
<b><br /></b> <b>How to Do: </b>Come into a lunge position with both hands on the inside of the front foot. Start to push into the baby toe side of the front foot and allow the knee to open away from the shoulder. Hold for 30 seconds.<br />
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<b>Benefit: </b>This variation helps to strengthen pelvic ligaments and the adductor attachments to the pelvis.<br />
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<a href="https://4.bp.blogspot.com/-5QOhiY-kp9k/XJQbuaqW_sI/AAAAAAABBOc/IxLs572aeYIxybuaNaEkwHV0k4OXe8aGwCLcBGAs/s1600/DSC_5647.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1274" data-original-width="1600" height="254" src="https://4.bp.blogspot.com/-5QOhiY-kp9k/XJQbuaqW_sI/AAAAAAABBOc/IxLs572aeYIxybuaNaEkwHV0k4OXe8aGwCLcBGAs/s320/DSC_5647.JPG" width="320" /></a></div>
<b>Targeted Muscle: </b>Hip flexors & quadriceps<br />
<b><br /></b> <b>How to Do: </b>Come into a lunge position and lift the torso to bring shoulders over hips. Lean the body weight into the front leg with the front arm learning on the quad for balance. With the back leg point your toes and pull them up towards the ceiling. If possible reach you hand/strap to the foot. Hold for 30 seconds.<br />
<b><br /></b> <b>Benefit: </b>This variation isolates the deeper hip flexors like psoas as well as a release of the quadriceps muscles.<br />
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<b><span style="font-size: large;">Pigeon</span></b></div>
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<a href="https://1.bp.blogspot.com/-My5nAduq9TM/XJQbgSRKfZI/AAAAAAABBOM/U-kt6dGKvl0UZBefYP4ceaH25Y9mEgrYgCLcBGAs/s1600/DSC_5637.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1108" data-original-width="1600" height="221" src="https://1.bp.blogspot.com/-My5nAduq9TM/XJQbgSRKfZI/AAAAAAABBOM/U-kt6dGKvl0UZBefYP4ceaH25Y9mEgrYgCLcBGAs/s320/DSC_5637.JPG" width="320" /></a></div>
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<b>Targeted Muscle: </b>Bent leg:<b> </b>Piriformis, Lateral quadricep and hamstring. Opposite leg: Psoas<br />
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<b>How to Do: </b><span style="font-family: "times" , "times new roman" , serif; white-space: pre-wrap;">Begin on hands and knees on all fours. Bring your left ankle behind your right wrist and gently lay your leg onto the floor in front of you. Let the right leg drop down on the floor extending behind you and feel the line of pull along the left hip. The body can stay activated by pressing through the hands placed in front of them and maintain a long flat spine. Tuck the chin in to neutralize the spine. Hold for 30 seconds.</span><br />
<b><br /></b> <b>Benefit:</b><br />
This muscle helps to release tight glutes, piriformis and psoas- those hard-working muscles that attach to the pelvis.<br />
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<span style="font-size: large;"><b>Thread the Needle</b></span></div>
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<a href="https://3.bp.blogspot.com/-EbqzwvYle0E/XJQe2CQyyiI/AAAAAAABBO0/Z0YERpQwGNcoPYfs0aESAW4hHHap5nhtwCLcBGAs/s1600/DSC_5653.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="211" src="https://3.bp.blogspot.com/-EbqzwvYle0E/XJQe2CQyyiI/AAAAAAABBO0/Z0YERpQwGNcoPYfs0aESAW4hHHap5nhtwCLcBGAs/s320/DSC_5653.JPG" width="320" /></a></div>
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<b style="font-weight: bold;">Targeted Muscle: </b>Piriformis, adductor (inner thigh) twist: Glute med/min</div>
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<b style="font-weight: bold;">How to Do:</b><b> </b>Lay on your back, bring one baby toe to the opposite thigh. Gentle peel knee away from your chest. Add the twist by allowing the foot of your bent leg drop to the floor.</div>
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<b style="text-align: left;">Benefit: </b><span style="text-align: left;">This pose helps to release the muscles of the lateral pelvis (Gluteus Medius and Minimus) as well as piriformis. The twist allows a stretch through the lower lumbar spine.</span></div>
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If you are looking at taking up a new activity like cycling let your healthcare team help keep you moving. Getting a regular massage, chiropractic or osteopathic care can be great to support physical hobbies and athletic endeavours and help prevent injuries. Physiotherapy can be an excellent path for injury rehabilitation. Talk to your practitioner next time you are in the clinic, we can help tailor your homecare to your specific needs.<br />
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<span style="font-weight: normal;"><span style="font-family: "times" , "times new roman" , serif;"><br /></span></span>
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<a href="https://lh4.googleusercontent.com/UhaElAf7BMKL5v3oa3EALfdFlCgpxkkILt2fK9sSi2OVzZeTiv3xsFMXNHCxPSz0hr_QhQVSA2qg_u0j0M4OSq6MkihNWVxvmJgCiFT83UR1nlfTtN_8LWbTaDrG6hEq7wkwQeEf" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="133" src="https://lh4.googleusercontent.com/UhaElAf7BMKL5v3oa3EALfdFlCgpxkkILt2fK9sSi2OVzZeTiv3xsFMXNHCxPSz0hr_QhQVSA2qg_u0j0M4OSq6MkihNWVxvmJgCiFT83UR1nlfTtN_8LWbTaDrG6hEq7wkwQeEf" style="border: none; transform: rotate(0rad);" width="200" /></a><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "times" , "times new roman" , serif;">Megan Prenty RMT, YT</span></span><br />
<span style="background-color: white; font-family: "times" , "times new roman" , serif;">megan@thecoachhousetc.ca</span></div>
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<span style="color: purple; font-family: "times" , "times new roman" , serif;"><b><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Be sure to follow The Coach House on </span><a href="https://www.facebook.com/coachhousetc" style="text-decoration-line: none;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Facebook</span><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> </span></a><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">and </span><a href="https://www.instagram.com/coachhousetc" style="text-decoration-line: none;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Instagram</span></a><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> to keep in touch and get notifications of new blog posts.</span></b></span></div>
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<span style="background-color: white; color: #666666; font-style: italic; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "times" , "times new roman" , serif;">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.</span></span></div>
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Megan Prenty, RMT http://www.blogger.com/profile/06221828431172276628noreply@blogger.com0tag:blogger.com,1999:blog-6417084710177054514.post-87521624878770094362019-03-13T07:23:00.001-07:002019-03-13T07:23:58.757-07:00March Break: To Be Busy or Not Busy??<br />
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Can you believe it is March already!? It seems as if January and February just dragged on and now we are in the middle of March Break. Either you have a full week planned with activities or you are now racking your brain as to what else you can do with your kids.<br />
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Sometimes even the simplest task will keep your kids entertained. Teaching your kids about stretching and<a href="https://www.pinterest.ca/pin/ARDtWrUO5rNTw6B2iOIvB44ipXOg7ZhGx-SdiZ8Nl3DRvPn5enO47Ok/" target="_blank"> exercise </a>is one. As an RMT, I am constantly trying to show my kids the importance of proper posture and how stretching can benefit their bodies. I like to make a game out of it. Here is a video of the types of exercises you can do with your kids. <a href="https://www.youtube.com/user/CosmicKidsYoga" target="_blank">Yoga</a> is also a great way to incorporate movement. If you have older kids, amp up the exercises and join in! Yoga is great for everyone as well. There are many classes available, check out <a href="https://www.ammayoga.ca/" target="_blank">Amma Yoga </a>for a family friendly experience.<br />
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If your child isn't signed up for camp, then you don't have to worry about having to make lunches for a week. However, being at home seems to make them even more hungry through out the day (well at least at my house they are!! ) Why not try some new recipes in the kitchen either be it for dinner or bake something sweet and tasty. Cooking something up in the kitchen always keeps them busy, make it fun and maybe get a little messy! For older kids, make them make dinner and surprise you, if you are that courageous! hahaha.<br />
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Here is a quick and simple recipe that my whole family enjoys. I can't keep them, they are gone pretty fast.<br />
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<span style="color: #274e13;"><span style="font-family: "georgia" , "times new roman" , serif;"><b><i>Banana Chocolate chip muffins </i></b>:</span></span><br />
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<li><span style="background-color: white; color: black; display: inline; float: none; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">1 Tablespoon Chia seeds</span><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></li>
<li>3 ripe bananas</li>
<li><span style="background-color: white; color: black; display: inline; float: none; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">1 teaspoon vanilla</span></li>
<li><span style="background-color: white; color: black; display: inline; float: none; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">1/4 cup of organic cane sugar</span><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></li>
<li><span style="background-color: white; color: black; display: inline; float: none; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">1/3 cup of olive oil</span><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></li>
<li>1 cup of Steel cut oats</li>
<li>1/2 cup of Spelt flour</li>
<li>1 teaspoon baking soda</li>
<li>1 teaspoon baking powder</li>
<li>1/4 of chocolate chips </li>
<li>5-6 pieces of candied ginger *(optional)</li>
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<li>Heat oven to 350 degree F, place baking liners in your muffin tray.</li>
<li> In a small bowl place the chia seeds and add 3 tablespoons of water to seeds. Mix and let sit. ( Chia seeds will swell and thicken to egg like consistency). </li>
<li>In a medium bowl, mash bananas until pureed. Add in vanilla, sugar and olive oil to banana mixture. </li>
<li> Now add in the dry ingredients and chia seed mixture. </li>
<li> At this time you can add your chocolate chips and candied ginger. </li>
<li> Add batter to muffin tray and bake for about 12-15 minutes. </li>
<li> Let sit for about 5 minutes before removing them from tray. </li>
<li> Enjoy!</li>
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<a href="https://2.bp.blogspot.com/-cjBSm-AZn2c/XIkJvbD2rmI/AAAAAAAAAN0/Z5IzAuPojJQWXSr-f9toiObdV71oSB7oQCLcBGAs/s1600/20190219_094544.jpg" imageanchor="1" style="-webkit-text-stroke-width: 0px; clear: right; color: #0066cc; float: right; font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin-bottom: 1em; margin-left: 1em; orphans: 2; text-align: center; text-decoration: underline; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><img border="0" data-original-height="1600" data-original-width="900" height="200" src="https://2.bp.blogspot.com/-cjBSm-AZn2c/XIkJvbD2rmI/AAAAAAAAAN0/Z5IzAuPojJQWXSr-f9toiObdV71oSB7oQCLcBGAs/s200/20190219_094544.jpg" width="112" /></a></div>
<a href="https://2.bp.blogspot.com/-cjBSm-AZn2c/XIkJvbD2rmI/AAAAAAAAAN0/Z5IzAuPojJQWXSr-f9toiObdV71oSB7oQCLcBGAs/s1600/20190219_094544.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a>As for crafts: there are MANY craft ideas you can do. One of our favourites is <a href="https://www.survivingateacherssalary.com/diy-worry-free-slime-recipe-kids-elmers-recipe/" target="_blank">Slime</a>!!! Another idea I just found, is how to make our own<a href="https://www.buzzfeed.com/margaretjung/these-diy-stress-balls-will-keep-your-stress-under-control?utm_term=.agKLJa4BJ#.rjqdb3n6b" target="_blank"> stress balls</a>. Kids can get stressed out as well. So this is a way to help them focus on their breathing and to teach them to calm themselves down. We had fun making these. Pinterest is craft heaven, for me and most of the time I am looking for ideas and recipes that I can do with my kids. The ideas are ENDLESS!! Instagram is also great for toddler play ideas. Check out <a href="https://www.instagram.com/everydayplayhacks/" target="_blank">Everyday Play Hacks</a>, <a href="https://www.instagram.com/new_trick_kids/?hl=en" target="_blank">New_trick_kids</a>. You can use household items to entertain your little person. It can get messy, but what else is new? hahaha<br />
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<a href="https://2.bp.blogspot.com/-BFrC3u70kPQ/XIQsLov9sRI/AAAAAAAAAL8/9_C6XRIXcLMFglHx7lf97ZxXPuXEz1AhgCLcBGAs/s1600/20190302_160439.jpg" imageanchor="1" style="clear: left; color: #0066cc; float: left; font-family: "times new roman"; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin-bottom: 1em; margin-right: 1em; text-align: center; text-decoration: underline; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="font-family: "times new roman";"></span><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://2.bp.blogspot.com/-BFrC3u70kPQ/XIQsLov9sRI/AAAAAAAAAL8/9_C6XRIXcLMFglHx7lf97ZxXPuXEz1AhgCLcBGAs/s320/20190302_160439.jpg" width="320" /></a><a href="https://2.bp.blogspot.com/-BFrC3u70kPQ/XIQsLov9sRI/AAAAAAAAAL8/9_C6XRIXcLMFglHx7lf97ZxXPuXEz1AhgCLcBGAs/s1600/20190302_160439.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a>One new thing we started doing is Origami. I found an Origami Kit at Costco and finally pulled it out and tried it. I must say it didn't go as smoothly as I thought it would be, overall we had a fun time trying to figure it out. You can find kits or go online and there are plenty of designs you can create.<br />
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My kids are young at the moment but even with older kids, playing boards game or building puzzles is a great way to bond and also its a simple way to have fun. Have a movie night! Make some popcorn, cozy up with blankets, and sit and relax. You know even a day of doing "nothing" is great. The everyday hustle and bustle just needs to be put on hold for a day, your brain and body need it.<br />
<a href="https://3.bp.blogspot.com/-YKa8M4vyFyQ/XIgRKfKm7HI/AAAAAAAAAM4/TIU4lCehykUXVKDy0HUMYMkKLDGq1yiOwCLcBGAs/s1600/IMG-20190312-WA0000.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br />
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<span style="background-color: white;">If you are looking to get out of the house check out these places:</span><br />
<span style="background-color: white;"><span style="color: black; display: inline; float: none; font-family: "times new roman"; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"> Bingemans, Children's Museum, <a href="https://paintedmugcafe.ca/" target="_blank">The Painted Mug Cafe</a>, <a href="https://playalattecafe.com/" target="_blank">Play a latte</a>, <a href="https://go-bananas.ca/" target="_blank">Go Bananas</a>, Kitchener and Waterloo Public libraries, St, Jacob's Farmers Market. The button Factory, <a href="http://thechildrensartfactory.com/" target="_blank">The Children's Art Factory</a> in Guelph, Landmark Cinemas is offering March Movie Break. Lots of possibilities!</span></span><br />
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<a href="https://3.bp.blogspot.com/-YKa8M4vyFyQ/XIgRKfKm7HI/AAAAAAAAAM4/TIU4lCehykUXVKDy0HUMYMkKLDGq1yiOwCLcBGAs/s1600/IMG-20190312-WA0000.jpg" imageanchor="1" style="-webkit-text-stroke-width: 0px; clear: right; color: #0066cc; float: right; font-family: Times New Roman; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin-bottom: 1em; margin-left: 1em; orphans: 2; text-align: center; text-decoration: underline; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><br /></a><a href="https://3.bp.blogspot.com/-YKa8M4vyFyQ/XIgRKfKm7HI/AAAAAAAAAM4/TIU4lCehykUXVKDy0HUMYMkKLDGq1yiOwCLcBGAs/s1600/IMG-20190312-WA0000.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><br /></a><br />
Hopefully with the nicer weather approaching us, going outside would be a great idea! Longer days are upon us and what kid doesn't like to play outside?! There are two new outdoor play areas in Kitchener. Check out Gzowski and Kingdale Parks <a href="https://www.evergreen.ca/our-projects/neighbourhood-nature-play/">https://www.evergreen.ca/our-projects/neighbourhood-nature-play/</a>. Have a scavenger hunt and see how creative your kids can get with just being outside.<br />
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<img border="0" data-original-height="900" data-original-width="1600" height="360" src="https://1.bp.blogspot.com/-OiXanqLlJvc/XIQvf2ciwiI/AAAAAAAAAMk/KPFNdE5sUJY65rzqa8iDIdxz83rE_Pn_wCLcBGAs/s640/20190308_154103.jpg" width="640" /><br />
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<span style="color: black; font-family: "times new roman";">If all else fails and you hear "I'm bored!" Then just make them CLEAN!! HAHAHA</span></div>
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<span style="color: black; font-family: "times new roman";"><b>Have a great March Break! </b>😁😁</span><br />
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<span style="color: black; font-family: "times new roman";">Elsie Kelly, RMT</span></div>
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<br />Anonymoushttp://www.blogger.com/profile/07128497983456093826noreply@blogger.com0tag:blogger.com,1999:blog-6417084710177054514.post-80361926805211545352019-02-27T10:21:00.000-08:002019-02-27T10:21:14.065-08:00Seedy Spring<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-size: x-large;">GROW YOUR OWN</span></h2>
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<a href="https://4.bp.blogspot.com/-oWyg7vXKv1Y/XG69peYyIMI/AAAAAAAACAI/CWzQ7NQx3u8g0O46KnqrEGOfRNRnioBAwCLcBGAs/s1600/argula-botanic-grow-6414.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="266" src="https://4.bp.blogspot.com/-oWyg7vXKv1Y/XG69peYyIMI/AAAAAAAACAI/CWzQ7NQx3u8g0O46KnqrEGOfRNRnioBAwCLcBGAs/s400/argula-botanic-grow-6414.jpg" width="400" /></a></div>
<span style="font-size: large;"><br /></span> <span style="font-size: large;"><br /></span> <span style="font-size: large;">One thing that helps me get through the cold and dark winter, is dreaming up what this years backyard produce garden will consist of. </span><br />
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<span style="font-size: large;">The stores are starting to get in spring accessories and garden events are starting up in KW. To kick off the gardening season, 'Seedy Saturday' was at the Kitchener Public Library on February 23rd. This event has speakers, local seed farmers and some new products for the garden. Here is where you will find the unique produce and you are able to talk to the experts about finding the perfect variety for your needs. If you missed it, do not worry, there are some seedling sales and seed swaps put on by <a href="https://sustainablemarket.ca/">The Sustainable Market</a> and <a href="https://www.littlecityfarm.ca/">Little City Farm</a> in the next few months! Look it up and mark it in your calendar. </span><br />
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<span style="font-size: large;"><span style="font-weight: normal;"><i>Some variations from Seedy Saturday 2018 that I had success with</i></span></span></h3>
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<span style="font-size: large;">These must have been my favourite new find. I had never heard of them before and I listened to one of the speakers talk about this heirlooms variety being great in salads and drinks (specifically Gin and Tonics). Naturally, I had to pick up a pack of these weird little guys. They loved our sunny summer and I had so many I was giving them away by the bag fulls. They are so fun I am definitely growing these this year. They are climbers, so they grow on a vine and you will need a lattice or a fence wall with some support for them to hold on to. </span></div>
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<span style="color: #990000; font-size: large;"><span style="font-weight: normal;">Bumblee Bee Tomatoes </span></span></h3>
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<tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/-FiP_lzmLokI/XG63vCncatI/AAAAAAAAB_A/ToAcmCJa1oMom636LQF9OdNk8dhQZ2FNACLcBGAs/s1600/20180721_085627.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1164" data-original-width="1440" height="322" src="https://4.bp.blogspot.com/-FiP_lzmLokI/XG63vCncatI/AAAAAAAAB_A/ToAcmCJa1oMom636LQF9OdNk8dhQZ2FNACLcBGAs/s400/20180721_085627.jpg" width="400" /></a></td></tr>
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<span style="font-size: large;">These tomatoes are very visually appealing in salads, veggie tray or just snacking outdoors. They are a very sweet variation. </span><span style="font-size: large;">I had them in a 4x4 plot but assume they would do very well in a large pot on the deck in a sunny spot.</span><span style="font-size: large;"> I had an abundance and decided to give dehydration a go. I sliced them in half, scooped out the jelly seeds, and placed them in my dehydrator. When finished I put them in a mason jar with olive oil and now I use them for tomato pesto, pizza sauce or in a marinade</span><span style="font-size: large;"> for chicken. They worked perfectly!</span><br />
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<tr><td style="text-align: center;"><a href="https://3.bp.blogspot.com/-CqSrB_0-wPo/XG68-8zK1qI/AAAAAAAAB_8/FgH4MFwl73clJjUADSaIsLZHrsEe093jgCEwYBhgL/s1600/20180819_145354%2B%25281%2529.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://3.bp.blogspot.com/-CqSrB_0-wPo/XG68-8zK1qI/AAAAAAAAB_8/FgH4MFwl73clJjUADSaIsLZHrsEe093jgCEwYBhgL/s320/20180819_145354%2B%25281%2529.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dehydrated Bumblee Bee Tomatoes</td></tr>
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<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-c6XyERYHuPY/XG633YcTgqI/AAAAAAAAB_E/wUwwXZfiWrE83Lp7T9YGOrlHT1E9jpChQCLcBGAs/s1600/20180912_185513.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="900" height="400" src="https://1.bp.blogspot.com/-c6XyERYHuPY/XG633YcTgqI/AAAAAAAAB_E/wUwwXZfiWrE83Lp7T9YGOrlHT1E9jpChQCLcBGAs/s400/20180912_185513.jpg" width="225" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Orange Habanero</td></tr>
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<span style="color: #e69138; font-size: large;"><span style="font-weight: normal;">Habanero Peppers</span></span></h3>
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<span style="font-size: large;"><span style="font-weight: normal;">These spicy orange guys loved being in a pot, or bucket with holes in my case, in a sunny spot. I had so many habaneros they also were gifted to some spice loving friends, dehydrated (do that outside the air becomes spicy and will make you cough), pickled, made into hot sauce and put in ketchup. So if you like spice you will love these. Make sure you use gloves to slice them and even pick them sometimes. The oils are hot so wash your hands well. </span></span></div>
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<span style="font-size: large;">I am shocked when people ask me "Why do you go through all the effort" or "When do you have time to do this". I think; "Why not, it's fun". It actually doesn't take that much time and I do it because I enjoy all the benefits, not just the edible ones, that comes with planting your own garden. </span></div>
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<span style="font-size: large;">Mother Nature has a way of teaching us to slow down and appreciate things a little more! </span><span style="font-size: large;">Watching them grow from seeds, or seedlings, into healthy mature plants which provide produce is so rewarding. </span><span style="font-size: large;"> </span><span style="font-size: large;">I also have much more respect for the men and women who grow food for resale.</span></div>
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<span style="color: #ffd966; font-size: x-large;">Are you getting excited?</span></h2>
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<span style="font-size: large;">Gardening is meant to be fun, so pick seeds or seedlings you and your family like to eat or the weird and wonky you want to try. The worst case is they do not work, and it wasn't a huge financial cost. </span><br />
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<span style="font-size: large;">To get started</span></h3>
<span style="color: #0c343d; font-size: large;"><i><b>Containers</b></i></span><br />
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<span style="font-size: large;">Home improvement stores, Canadian Tire or Home Depot, along with Garden Centres are starting to get in seedling kits. </span><br />
<span style="font-size: large;">They are likely a black tray with a plastic lid (to keep moisture in) and some come with a little grow light. You will need some sort of bright window or little light to get these little guys started. You can also start collecting little containers, e.g. yogurt containers. Heading to the dollar store and getting the biodegradable mini pots are a good idea too for transplanting when they are larger. There are forums out there saying to use egg cartons or fruit shells (after you scoop and eat the fruit center). Personally, my egg cartons went really soggy from the moisture and the fruit started to grow mold. Trial and error at the best. You can always try and see if it works for you and if it doesn't just transplant your little seedling into another pot. </span><br />
<span style="font-size: large;"><br /></span> <span style="color: #0c343d; font-size: large;"><i><b>Dirt</b></i></span><br />
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<a href="https://4.bp.blogspot.com/-fv0Q3W2d0yM/XG66YfJRx8I/AAAAAAAAB_c/CfgxqNYCl7IrD5xNT9HFQ66fBl6Qj9xPwCLcBGAs/s1600/_20180315_122859.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://4.bp.blogspot.com/-fv0Q3W2d0yM/XG66YfJRx8I/AAAAAAAAB_c/CfgxqNYCl7IrD5xNT9HFQ66fBl6Qj9xPwCLcBGAs/s400/_20180315_122859.jpg" width="300" /></a><span style="font-size: large;">Secondly pick up some soil that is meant for potting, black earth will be too heavy and wet, there are also packages specifically for seedlings. I am trying that this year. </span><br />
<span style="font-size: large;"><br /></span> <span style="color: #0c343d; font-size: large;"><i><b>Labels </b></i></span><br />
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<span style="font-size: large;">Make sure you label your little pots because everything looks the same when they start out. A sticker on the outside of the 'greenhouse box' will make sure the marker doesn't bleed. Whatever is in the pot or the greenhouse container will get moisture so keep that in mind if you are writing on Popsicle sticks or stickers. You just might have to re-do them halfway through the growing period. </span><br />
<span style="font-size: large;"><br /></span> <a href="https://2.bp.blogspot.com/-fmB4GzNBqTg/XG69ffREHCI/AAAAAAAACAE/UKFkzD-D6qElbfh0ljJ9VCwElBjoUKvewCLcBGAs/s1600/20190221_095700.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="905" height="320" src="https://2.bp.blogspot.com/-fmB4GzNBqTg/XG69ffREHCI/AAAAAAAACAE/UKFkzD-D6qElbfh0ljJ9VCwElBjoUKvewCLcBGAs/s320/20190221_095700.jpg" width="181" /></a><span style="color: #0c343d; font-size: large;"><i><b>Watering </b></i></span><br />
<span style="font-size: large;"><i><br /></i></span> <span style="font-size: large;">When they are small you can easily see if the soil is dry and pulling away from the container edge, when they become in a larger pot it becomes harder to tell. I picked up a moisture meter, from Home Hardware for $7.00, that you stick into the soil to prevent over watering. We tend to love our plants too much with water sometimes. </span><br />
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<span style="color: #0c343d; font-size: large;"><i><b>May and Warmer Weather </b></i></span><br />
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<span style="font-size: large;">One thing I learned through word of mouth, is that your little seedling needs to acclimatize before being planted outside. When the wind is low, or in a sheltered area, and the weather is warmer with the sun out. It is recommended you bring your seedlings outside for a few hours and then back in. I did this when I was home for a few hours in the morning, then back inside before work or vice versa. The weekends I left them out a little longer. Just do not leave them outside all day on a hot day, it can scorch them. Also do not leave them outside overnight because the nights still get too cold and these little guys can't handle the cold temperatures. </span><br />
<span style="font-size: large;">The rule of green thumb is you don't plant things outdoors until after May 24 weekend. See what the weather is supposed to do and keep an eye after that if one of the nights is to get frost or close to zero, you will need to put an old sheet, blanket, burlap or container over your planted seedlings. If you are doing planters you can bring them back inside or cover them as well. The spring is the most finicky time but after that, when we have consistent weather, you will not have to baby these plants as much. </span><br />
<span style="font-size: large;"><br /></span> <span style="font-size: large;">Once we are into Summer you will just need to do some watering when we have had a dry spell for too long. If you are doing pots, they dry out faster than gardens so you will need to water them more frequently. They say the best time is to water in the morning and before the sun is at its hottest. Watering at night is okay if it been a really hot day, just if the plants are soaked always at night, mildew and mold can start on their leaves. I found this with my zucchini. I just do not have luck or the space for zucchini. I will just have to exchange produce or go to the market for them. </span><br />
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<a href="https://4.bp.blogspot.com/-lS8NxLk7s6M/XG6-QlpSX0I/AAAAAAAACAU/EuM_gRHySqEbqwEKrT_bPFw4139N2CSLgCLcBGAs/s1600/agriculture-crop-cultivation-95215.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1067" height="320" src="https://4.bp.blogspot.com/-lS8NxLk7s6M/XG6-QlpSX0I/AAAAAAAACAU/EuM_gRHySqEbqwEKrT_bPFw4139N2CSLgCLcBGAs/s320/agriculture-crop-cultivation-95215.jpg" width="213" /></a></div>
<span style="font-size: large;"><br /></span> <span style="font-size: large;"><br /></span> <span style="font-size: large;">It can be a little work, but I think it is worth it. Start small if it sounds daunting. The good news is, whether you are a beginner or an expert on the backyard garden spectrum, the health benefits are evident that participating in this past time is good for you body, mind and soul!</span><br />
<span style="font-size: large;"><br /></span> <span style="font-size: large;">More articles and studies are surfacing about the </span><a href="https://www.cnn.com/2018/10/05/health/nature-prescriptions-shetland-intl/index.html" style="font-size: x-large;">Dr. prescribing nature</a><span style="font-size: large;">, how soil has </span><a href="https://www.gardeningknowhow.com/garden-how-to/soil-fertilizers/antidepressant-microbes-soil.htm?fbclid=IwAR1_Ax-hFXQ6csyyNl63JRbXyf0aFLKDmXMt2dlqhDAWkLsD8vpW7b2gzWA" style="font-size: x-large;">antidepressant </a><span style="font-size: large;">properties and the mental health benefits of </span><a href="https://www.psychologytoday.com/ca/blog/how-do-life/201408/the-psychology-gardening" style="font-size: x-large;">gardening</a><span style="font-size: large;">. I honestly believe it also teaches us, young or old, problem-solving skills, to be patient and to reap the rewards that come with work. </span><br />
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<a href="https://2.bp.blogspot.com/-LdyY0GOKR5s/XG66ng8TeRI/AAAAAAAAB_g/RZeq74koiVwyme5VNypGm0FbqLhq69vTwCLcBGAs/s1600/adventure-bench-daylight-257408.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1109" data-original-width="1600" height="221" src="https://2.bp.blogspot.com/-LdyY0GOKR5s/XG66ng8TeRI/AAAAAAAAB_g/RZeq74koiVwyme5VNypGm0FbqLhq69vTwCLcBGAs/s320/adventure-bench-daylight-257408.jpg" width="320" /></a></div>
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<span style="font-size: large;">I hope you give it a shot, attend a seedling event, read some blogs or just grab a pack of seeds and learn as you go. There is not a right or wrong way. You likely will get hooked and start your own perfect backyard or balcony oasis full of deliciousness. </span></h4>
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<span style="font-size: large;"><br /></span> <span style="font-size: large;">I gave you some basics on starting seeds but if you would like more information about what to do once the seedlings grow, I would check out <a href="https://theartofsimple.net/5-gardening-basics-for-beginners/?fbclid=IwAR2PGdUkndK_AQQirFkserAkpWJXgvxkVyuKkYQ8G4ObzF5jWr3kGMejpdo">Gardening for Beginners</a> and/or <a href="http://yougrowgirl.com/resources/beginner-gardening-guide/">You Grow Girl</a> blog posts. </span><br />
<span style="font-size: large;"><br /></span> <span style="font-size: large;">Hope this sparked your interest! We would love to see your pictures of the neat and wonderful things you grew. Tag us on <a href="http://www.facebook.com/coachhousetc" target="_blank">Facebook</a> or <a href="http://www.instagram.com/coachhousetc" target="_blank">Instagram</a> @coachhousetc or #thecoachhousetc so we see and get inspired ourselves. </span><br />
<span style="font-size: large;"><br /></span> <span style="font-size: large;">Happy digging!</span><br />
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The Coach House Therapeutic Centrehttp://www.blogger.com/profile/02760412320451195910noreply@blogger.com0tag:blogger.com,1999:blog-6417084710177054514.post-83575368058246476682019-02-12T18:42:00.003-08:002019-02-12T18:42:33.511-08:00Lets Get Cooking<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: medium;"><span style="font-weight: 400;">Being a busy business owner and working late hours, it is hard to have sit down meal. Add to that the winter 'blahs' when you are feeling unadventurous in the kitchen. This combination screams quick and typically unhealthy meal choices. </span></span></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: medium;"><span style="font-weight: 400;"><br /></span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: medium;">All I want is good tasting, quick preparation and healthy foods. </span></span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: medium;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large; font-weight: 400;">This year I am determined to try some new recipes that can become my quick go to's and still be nutritious. </span></span></div>
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<a href="https://1.bp.blogspot.com/-MrcvGskFGyA/XDAIor3HrGI/AAAAAAAAB4g/mVxykJkiAX8_14LhQEMrhouIN0OdZXUqwCLcBGAs/s1600/Lets%2Bget%2Bcooking.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="315" data-original-width="560" height="360" src="https://1.bp.blogspot.com/-MrcvGskFGyA/XDAIor3HrGI/AAAAAAAAB4g/mVxykJkiAX8_14LhQEMrhouIN0OdZXUqwCLcBGAs/s640/Lets%2Bget%2Bcooking.jpg" width="640" /></a></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: medium;">For Christmas a friend bought me 'Oh She Glows Every Day' by Angela Liddon and that was the spark I needed. </span><span style="font-family: "helvetica neue", arial, helvetica, sans-serif; font-size: medium;">Another place I find inspiration is on Instagram. Following nutrition, fitness and vegetarian/vegan people have opened my eyes to some great and healthy ideas.</span></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Using these avenues I am going to give you some of my tried , tested and delicious foods with the hope you get the inspiration you need to make easy and healthy food choices! </span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: x-small;">*If you try any of these please share and tag <a href="http://www.instagram.com/coachhousetc">@coachhousetc</a> so I can see your creations! </span></div>
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<span style="color: #741b47; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">PANCAKES </span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">A filling breakfast jammed packed with protein and minimal ingredients. It is going to sound a little strange but try it, trust me it is a household pleaser. </span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><i>Ingredients</i></span><br />
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">4 eggs</span></li>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">2 mashed bananas </span></li>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><i>optional </i>1tbs almond flour or 1/4 cup oatmeal </span></li>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">That's right, 2 ingredients. The optional ingredients are if you would like thicker pancakes. </span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Mash the 2 bananas, mix in your eggs and let sit while you heat your pan with coconut oil. </span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">This is the foundation, you can add spices (cinnamon, vanilla extract, cardamon, pumpkin pie spice etc) for extra flavour if you desire. </span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">In this picture the toppings are fresh cherries, cacao nibs and coconut cream.</span><br />
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<span style="color: #741b47; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">SMOOTHIE</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: medium;">I love smoothies for breakfast. </span></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: medium;"><br /></span></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: medium;">They are nutritiously dense, when you make them right, and so versatile. Usually I blend, pour it into a mason jar and head out the door. This was a slower morning and I decided to get a little fancier by putting it in a bowl and sprinkling some toppings for added 'WOW'. </span><br /><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: medium;">This was the first smoothie I tried from 'Oh She Glows Every Day' but it will not be my last. </span></span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: large;">'Green Matcha Mango Ginger Smoothie' , topped with some shredded coconut, mango pieces and a few pistachios. </span><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: large;">I added vanilla protein powder and used frozen over fresh mango. </span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><i>Ingredients </i></span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">(makes two bowls)</span><br />
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1 cup unsweetened almond milk</span></li>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1 cup of frozen mango chunks</span></li>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1 frozen banana </span></li>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"> 2 scoops of vanilla protein powder</span></li>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1 tsp matcha powder</span></li>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1 tsp fresh grated ginger</span></li>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">2 tsp lime juice</span></li>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">I put all in the blender and blended until smooth. Since I used frozen fruit I didn't add ice but if you want it colder or thicker add some ice cubes. </span></div>
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<a href="https://1.bp.blogspot.com/-MdVut0dF3vY/XDZKdWcIKOI/AAAAAAAAB7I/maI-8Or1p38xf1nn5XCXZAWJnQK8rXkxACLcBGAs/s1600/20190108_065915.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://1.bp.blogspot.com/-MdVut0dF3vY/XDZKdWcIKOI/AAAAAAAAB7I/maI-8Or1p38xf1nn5XCXZAWJnQK8rXkxACLcBGAs/s320/20190108_065915.jpg" width="240" /></a><span style="color: #741b47; font-size: large;">OATMEAL</span></div>
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<span style="font-size: large;"> Recently I purchased an Instant Pot and one of the recipes I make frequently, is steel cut oatmeal from Oh She Glows. This is the creamiest oatmeal that stores well for the week ahead. </span><br />
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<span style="font-size: large;">Follow <a href="https://ohsheglows.com/2018/11/24/instant-pot-creamiest-steel-cut-oatmeal-with-stovetop-version/">Oh She Glows Steel Cut</a> for directions with an instant pot or stove top. </span></div>
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<span style="color: #741b47; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">ENHANCEMENTS</span></div>
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<a href="https://1.bp.blogspot.com/-5X5pV9fmrKc/XDJE-j0yfoI/AAAAAAAAB5w/wm_AezL0RpwHDQvSUvbjyfvJn2XcyM_yACLcBGAs/s1600/20181230_125736.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://1.bp.blogspot.com/-5X5pV9fmrKc/XDJE-j0yfoI/AAAAAAAAB5w/wm_AezL0RpwHDQvSUvbjyfvJn2XcyM_yACLcBGAs/s400/20181230_125736.jpg" width="300" /></a></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">This granola is great to sprinkle on your smoothie bowl, chia seed pudding, pancakes, oatmeal or even nice cream.</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">I , once again, used 'Oh She Glows Every Day' as inspiration with a little twist. </span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Once you get the basic idea add the seeds or nuts of your desire. Next time I might add some dried cranberries or cherries. </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><i>Ingredients </i></span></div>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">2 cups oats </span></li>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">2 cups coconut chips </span></li>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1 cup raw pumpkin seeds (pepitas)</span></li>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1/2 cup hemp hearts </span></li>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">2 tbs coconut sugar</span></li>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">pinch sea salt</span></li>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1 tsp pumpkin pie spice </span></li>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1 tbs cinnamon </span></li>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">2 tbs sunflower seed butter</span></li>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1/3 cup maple syrup </span></li>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1 tsp vanilla extract </span></li>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1/3 cup melted coconut oil </span></li>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1/3 raw sunflower seeds</span></li>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">In a large bowl mix all the ingredients together. Heat the oven to 300 degrees and line your baking pan with parchment paper. </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Spread your mixture evenly on the baking sheet and bake for 15 minutes. Pour the mixture back in the bowl and shake it up and place back on baking sheet to cook for another 10 minutes. </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="font-size: large;">Once cool</span><span style="font-size: large;"> store your granola in mason jars with silica packs, to keep it crisp.</span></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><span style="color: #741b47;">CRUSTLESS QUICHE</span> </span></div>
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<span style="font-size: large;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">You can't beat eggs for breakfast, and this healthy crust-less quiche helps use up veggies in the fridge</span>.</span></div>
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<a href="https://2.bp.blogspot.com/-me0hXGyPoSo/XDZJP-aq3eI/AAAAAAAAB68/WxPCxmsUUA08XiqWlPYKDWwQcV9X4xNLgCLcBGAs/s1600/20190106_161023.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://2.bp.blogspot.com/-me0hXGyPoSo/XDZJP-aq3eI/AAAAAAAAB68/WxPCxmsUUA08XiqWlPYKDWwQcV9X4xNLgCLcBGAs/s400/20190106_161023.jpg" width="300" /></a><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><span style="font-size: medium;">Grease your 8 inch pie pan, I used coconut oil on a paper towel and rubbed it on my pie pan.</span></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><br /><span style="font-size: medium;">In a bowl beat 6 free range eggs with 1/2 tsp of water (I was told it will make it fluffier so I continue to do it). Add the chopped veggie you crave (</span><span style="font-size: medium;">I add some broccoli florets, chopped mushrooms, green pepper and some crumbles of feta cheese).</span></span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Pour mixture in the pie pan and cook at 350 degrees for about 30 minutes or until center is solid. </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">I slice it up and place in glass containers in the fridge. An easy snack or a quick h</span><span style="font-size: large;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">eat up breakfast.</span> </span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Snacks </span></h3>
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<a href="https://4.bp.blogspot.com/-NZqpG7JhC8g/XDJEs72IbbI/AAAAAAAAB5o/56jLSLStLjgGiKNSDn9sMtijXXafJjouQCLcBGAs/s1600/20181230_114925.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://4.bp.blogspot.com/-NZqpG7JhC8g/XDJEs72IbbI/AAAAAAAAB5o/56jLSLStLjgGiKNSDn9sMtijXXafJjouQCLcBGAs/s400/20181230_114925.jpg" width="300" /></a></div>
<span style="color: #741b47; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">SOY ROASTED ALMONDS</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Roasting almonds are so easy and yet this is my first time doing them!</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><i>Ingredients </i></span><br />
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1 cup raw almonds</span></li>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">2 tbs soy sauce (or coconut aminos)</span></li>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Set the oven to 325 degrees. </span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Line a baking sheet with parchment paper. </span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="font-size: large;">Mix almond and sauce in a bowl. Spread on baking sheet and bake for </span><span style="font-size: large;">10 min. </span></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">*Next time I am going to do a hot sauce style! </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">I used these nuts as a salad topper, mixed in with my trail mix for a handful for a snack on their own. </span><br />
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<span style="color: #741b47; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">TAHINI PISTACHIO BANANA BREAD</span><br />
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<a href="https://3.bp.blogspot.com/-JWj1Cn1Kpg0/XDJIlHl-l9I/AAAAAAAAB6M/GBfGztZdgD4i00ny8zIEOirGRaA9xMxwACLcBGAs/s1600/20190105_134825.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://3.bp.blogspot.com/-JWj1Cn1Kpg0/XDJIlHl-l9I/AAAAAAAAB6M/GBfGztZdgD4i00ny8zIEOirGRaA9xMxwACLcBGAs/s400/20190105_134825.jpg" width="300" /></span></a></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">I am not much of a baker! I like no bake desserts or protein balls. That is pretty much my comfort zone, yet today I went out on a limb. </span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><span style="font-size: medium;">Today I made</span> Paleomg's <b><a href="https://paleomg.com/tahini-pistachio-banana-bread/">Tahini Pistachio Banana Bread</a> </b>and look at that, it turned out! </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">You are going to love the minimal ingredients and easy steps. </span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Next time I will double the spices (cinnamon and cardamon) because I wanted it to be a little more spicy :)</span></div>
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<span style="color: #741b47; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">ALMOND BUTTER CUPS</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">I am re-sharing this <u>Almond Butter Cup</u> from 'Thrive Energy' cookbook because its just that good and different! There are a few steps but do not let that discourage you. It is still easier than oven baking and it is all worth it in the end. </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><i>Ingredients</i></span></div>
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<span style="background-color: white; color: #222222;"><span style="font-size: xx-small;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></span></span>
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<a href="https://1.bp.blogspot.com/-j78ftZKW04s/XDJIWu06IrI/AAAAAAAAB6I/frxiyXD1k0cjTOIeuyS7ARZ8h8WFaiMJQCLcBGAs/s1600/20180408_113642.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><img border="0" data-original-height="1600" data-original-width="1493" height="400" src="https://1.bp.blogspot.com/-j78ftZKW04s/XDJIWu06IrI/AAAAAAAAB6I/frxiyXD1k0cjTOIeuyS7ARZ8h8WFaiMJQCLcBGAs/s400/20180408_113642.jpg" width="371" /></span></a><br />
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><span style="background-color: white; color: #222222;"><span style="color: #073763; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><i>Crust</i></span></span></span><br />
<ul style="background-color: white; color: #222222; line-height: 1.4; margin: 0.5em 0px; padding: 0px 2.5em;">
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">3 cups of raw almonds</span></li>
</ul>
<ul style="background-color: white; color: #222222; line-height: 1.4; margin: 0.5em 0px; padding: 0px 2.5em;">
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1 cup of walnuts</span></li>
</ul>
<ul style="background-color: white; color: #222222; line-height: 1.4; margin: 0.5em 0px; padding: 0px 2.5em;">
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1/4 cup cacao nibs</span></li>
</ul>
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<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">6 pitted dates soaked</span></li>
</ul>
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<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">3 TBSP maple syrup</span></li>
</ul>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span><span style="color: #073763;"><i><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Filling</span></i></span></span><ul style="line-height: 1.4; margin: 0.5em 0px; padding: 0px 2.5em;">
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1/3 cup melted virgin coconut oil </span></li>
</ul>
<ul style="line-height: 1.4; margin: 0.5em 0px; padding: 0px 2.5em;">
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1/3 cup maple syrup </span></li>
</ul>
<ul style="line-height: 1.4; margin: 0.5em 0px; padding: 0px 2.5em;">
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1/3 cup almond butter </span></li>
</ul>
<ul style="line-height: 1.4; margin: 0.5em 0px; padding: 0px 2.5em;">
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1/4 cup almond milk </span></li>
</ul>
<ul style="line-height: 1.4; margin: 0.5em 0px; padding: 0px 2.5em;">
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1 tsp vanilla extract </span></li>
</ul>
<span style="color: #073763;"><i><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Topping Chocolate Sauce</span></i></span><ul style="color: #222222; line-height: 1.4; margin: 0.5em 0px; padding: 0px 2.5em;">
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1 cup cacao powder</span></li>
</ul>
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<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1/2 cup coconut oil (melted) </span></li>
</ul>
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<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1/2 tsp sea salt</span></li>
</ul>
<ul style="color: #222222; line-height: 1.4; margin: 0.5em 0px; padding: 0px 2.5em;">
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1/2 cup maple syrup</span></li>
</ul>
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<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">3 tbsp water </span></li>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="font-size: large;">In food processor or powerful blender, combine the almonds and walnuts until they are in small pieces. Add cacao nibs and pulse until they are the same size as the nuts. Add dates and syrup and pulse until a dough forms. </span><span style="font-size: large;">Press into your tin with a centre cavity for filling.</span><span style="font-size: large;"><br /></span></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Blend all ingredients of filling until smooth. Divide into the crust molds and refrigerate until smooth (about an hour, depending on size)</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><span style="color: #222222; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span></div>
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><span style="color: #222222; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Blend all ingredients in a blender until smooth. Place a drop onto the cups with the filling, once hardened. Keep in air tight container in the fridge or freezer.</span><span style="color: #222222; font-family: "helvetica neue", arial, helvetica, sans-serif; font-size: large;"><br /></span></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Entrees </span></h3>
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<span style="color: #741b47; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">CHICKEN 4 WAYS</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="font-size: large;">No one likes dry and bland chicken. If you want 4 easy marinades to please your taste buds, I have a few right here. </span><span style="font-size: large;"><br /></span></span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">While scrolling through Instagram, I came across <i>Eat The Gains</i> blog. She follows The Whole 30 and has 5 styles of marinade but I only did 4 of them, because I ran out of chicken. </span></span></span><br />
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span><a href="https://2.bp.blogspot.com/-aig1XyGFejs/XDJNErFXGFI/AAAAAAAAB6k/C8Ufuz3dmw0mD53IkrDU4d1c37Pi9eGFACLcBGAs/s1600/20190105_122652.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"></span></a><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Following the picture layout;</span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Top left: COCONUT CURRY</span></span><br />
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1/2 cup coconut milk</span></li>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1 tbs green curry paste</span></li>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1 tbs curry powder (hot)</span></li>
</ul>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1 tbs lime juice </span></li>
</ul>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">salt and pepper pinches </span></li>
</ul>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Top right: CHILI LIME</span></span><br />
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<ul><a href="https://2.bp.blogspot.com/-aig1XyGFejs/XDJNErFXGFI/AAAAAAAAB6k/C8Ufuz3dmw0mD53IkrDU4d1c37Pi9eGFACLcBGAs/s1600/20190105_122652.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="640" src="https://2.bp.blogspot.com/-aig1XyGFejs/XDJNErFXGFI/AAAAAAAAB6k/C8Ufuz3dmw0mD53IkrDU4d1c37Pi9eGFACLcBGAs/s640/20190105_122652.jpg" width="480" /></a>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">3 tbs lime juice</span></li>
</ul>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1 tbs avocado oil</span></li>
</ul>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1 medium red chili pepper sliced</span></li>
</ul>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">salt and pepper pinches</span></li>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Bottom left: CITRUS ROSEMARY </span><br />
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1 tbs lemon juice</span></li>
</ul>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1 tbs lime juice</span></li>
</ul>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1 tbs orange juice</span></li>
</ul>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1 tbs avocado oil</span></li>
</ul>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">2 tbs chopped fresh rosemary</span></li>
</ul>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">salt and pepper pinches</span></li>
</ul>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Bottom right: CINNAMON BASIL </span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">I was most concerned about this one. Basil and cinnamon... but its really good! </span></span><br />
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">2 tbs avocado oil</span></li>
</ul>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">3 tbs dried basil</span></li>
</ul>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1 tbs cinnamon</span></li>
</ul>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">salt and pepper pinches</span></li>
</ul>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">I did them all at once and kept them in the fridge/freezer. Try to allow the marinade to soak into your chicken for a few hours before cooking.</span></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">When you are ready to cook, my preferred cooking method is always BBQ but I know it is cold out so oven works too. As long as the internal temperature of the chicken is 165 degrees, you are good to eat! </span></span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><span style="color: #741b47;">SOBA NOODLE SALAD</span> </span><br />
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<a href="https://2.bp.blogspot.com/-CBeLH4kDnJA/XDZKxP9IoVI/AAAAAAAAB7Q/6S7BhFJuCMsmkJ-JWGW7q77t6IzyyglMACLcBGAs/s1600/20190106_170926.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://2.bp.blogspot.com/-CBeLH4kDnJA/XDZKxP9IoVI/AAAAAAAAB7Q/6S7BhFJuCMsmkJ-JWGW7q77t6IzyyglMACLcBGAs/s400/20190106_170926.jpg" width="300" /></a></div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">This is a great salad alternative from the spinach and lettuce base we always go to. It is colourful and delicious so brighten up your winter nights by giving this one a go. </span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">I followed 'Oh She Glows Everyday' recipe and added some extra veggies. </span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><i>Dressing Ingredients</i> </span><br />
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1/4 cup sesame oil (toasted or untoasted your choice) </span></li>
</ul>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">3 TBS rice vinegar</span></li>
</ul>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1 TBS tahini</span></li>
</ul>
<ul>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1 TBS maple syrup </span></li>
</ul>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1 TBS low-sodium soy or tamari</span></li>
</ul>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: large;">Place all ingredients in a mason jar, screw on lid and shake to mix. </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><i>Salad Ingredients</i></span></div>
<ul>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1 pack of soba noodles (following cooking directions) </span></li>
</ul>
<ul>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1 red bell pepper diced </span></li>
</ul>
<ul>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1 yellow pepper diced</span></li>
</ul>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">3 green onions chopped </span></li>
</ul>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1 avocado sliced</span></li>
</ul>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1 mango sliced</span></li>
</ul>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1 cup of cilantro minced </span></li>
</ul>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Protein source- I did tofu which i fried in a cast iron pan with coconut oil and sprinkled garlic and onion powder on. You can also add chicken, shrimp or beef. </span></li>
</ul>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: large;"><i>Garnish </i></span></div>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Sriracha if you need some spice</span></li>
</ul>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">freshly squeezed lime juice over salad before serving </span></li>
</ul>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1 TBS sesame seeds</span></li>
</ul>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">You can serve the soba salad warm or cold, so it makes for great leftovers at work. Use the salad as ground zero and get creative with what you add to it to change the texture and taste. I may try zucchini noodles or rice noodles </span><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: large;">instead of soba next time.</span><br />
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<span style="color: #741b47; font-size: x-large;">I hope you found a recipe or two you can try this weekend to jazz up meals at home. Become re-inspired with your cooking and give yourself the gift of eating well. </span><br />
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The Coach House Therapeutic Centrehttp://www.blogger.com/profile/02760412320451195910noreply@blogger.com0tag:blogger.com,1999:blog-6417084710177054514.post-77029475072053197402019-02-01T04:49:00.000-08:002019-02-01T04:49:04.991-08:00What to do on Valentines Day in KW<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: large;">Whether you celebrate it or not; Valentine’s Day is only a couple weeks away and there are many great things happening in Waterloo that day (or days surrounding the 14th) so lets embrace this day of love, maybe even make some new traditions and support some great local businesses! Go ahead and grab your s/o, your gals, your guys, or whoever you hold near and dear and check out some of these local spots!</span><br />
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<a href="https://www.instagram.com/brchsocial/" target="_blank"><b><span style="color: #ea9999; font-size: large;">BRCH</span></b></a><span style="color: #222222;"> is a gorgeous cafe Uptown at the corner of King and Erb. Not only do they have some of the best coffee in Waterloo, but they also have a kickass selection of natural wine and craft beer! This Valentine’s Day they are hosting their first annual Valentine's Day dinner service. A 4-course pre-set vegan menu, including a share cake from </span><a href="https://www.unitybaking.com/" target="_blank"><span style="color: #ea9999;"><b>Unity Baking</b></span></a><span style="color: #222222;"> and optional wine or tea pairings. Seatings are limited so head into the cafe to reserve now $40/person.</span><br />
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<a href="http://princesscafe.ca/" target="_blank"><b><span style="color: #ea9999; font-size: large;">PRINCESS CAFE DINNER & A MOVIE</span></b></a><span style="color: #222222;"> is the perfect date night combo for Valentine's Day or any day! Stop in at the Princess Cafe and get your dinner and a movie passes for just $25. This will get you one of their delicious panini sandwiches with a side, dessert, a drink and admission to a film at either Princess Cinema. </span><br />
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<a href="http://redhouseuptown.ca/" target="_blank"><b><span style="color: #ea9999; font-size: large;">RED HOUSE</span></b></a><span style="color: #222222;"><span style="font-size: large;"> </span>is a bistro restaurant that is passionately focused on fresh food and crafted cocktails, inspired by quality ingredients. Reservations are necessary as this is a small restaurant that serves delicious food!</span><br />
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<a href="https://uptown21.ca/" target="_blank"><b><span style="color: #ea9999; font-size: large;">NICK & NAT’S UPTOWN 21</span></b></a><span style="color: #222222;"> have been creating unique local food experiences for 10 years in Uptown Waterloo! Their love and passion for the bounty Waterloo Region has to offer allows them to work closely with local producers, farmers, brewers and more so why not eat your heart out and share a meal with someone you love at Uptown 21’s Valentine’s Celebration! 4 courses for $45. </span></div>
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<span style="color: #ea9999;"><b><a href="https://www.acepingponglounge.com/" target="_blank"><span style="color: #ea9999; font-size: large;">ACE PING PONG LOUNGE</span></a> </b></span><span style="color: #222222;">is an intimate spot to play ping pong in Uptown. If you're a competitive couple, why not challenge your loved one to a game of ping pong? Get in contact to reserve your Valentine's Day package which includes 1 hour of ping pong, 2 glasses of champagne and an appetizer for $35. </span></div>
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<b><br /></b><span style="color: #222222;"><br /></span><span style="color: #222222;"><br /></span><a href="https://4.bp.blogspot.com/-tnD3YVRbpQk/XFDWFczFWHI/AAAAAAAAAFU/CtSGIIkdkdsCbHUzHKs1KAhz6KakXwhNACLcBGAs/s1600/0.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="591" data-original-width="332" height="320" src="https://4.bp.blogspot.com/-tnD3YVRbpQk/XFDWFczFWHI/AAAAAAAAAFU/CtSGIIkdkdsCbHUzHKs1KAhz6KakXwhNACLcBGAs/s320/0.png" width="177" /></a><a href="https://www.thetruthbeautycompany.com/" target="_blank"><span style="color: #ea9999; font-size: large;"><b>TRUTH BEAUTY COMPANY</b></span></a><span style="color: #222222;"> not only has some great gift ideas and natural beauty products (from luxury bath items, to makeup, massage oils and more!) but they also have a couple great events happening in February! On February 10 the Guelph location is hosting a DIY LIP SCRUB hosted by </span><a href="https://thesagesoapcompany.com/" target="_blank"><span style="color: #ea9999;"><b>The Sage Company</b></span></a><span style="color: #222222;">, tickets are $20 and includes 2 customized lip scrubs; one for you and one for someone you love! Get your </span><a href="https://www.eventbrite.ca/e/diy-lip-scrubs-at-the-truth-beauty-company-tickets-55187714941" target="_blank"><span style="color: #ea9999;">tickets</span></a><span style="color: #222222;">.</span></div>
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<span style="color: #222222;"><br /></span><span style="color: #222222;"><br /></span><span style="color: #222222;"><br /></span><span style="color: #222222;"><br /></span><span style="color: #222222;"><br /></span><span style="color: #222222;"><span style="color: #222222;">On February 17 Truth Beauty Company will be hosting a Rose Quartz Roller Workshop with </span><a href="https://www.cardeaauset.com/" target="_blank"><span style="color: #ea9999;"><b>Cardea Auset</b></span></a><span style="color: #222222;"> at their Uptown Waterloo location. This workshop is $50 and includes guided meditation, massage prep using Cardea products, self-administered facial massage, a rose quartz facial roller for you to keep, refreshments and in-store promotions. Get your</span></span><span style="color: #ea9999;"> <a href="https://www.eventbrite.com/e/cardea-auset-guided-meditation-rose-quartz-roller-workshop-tickets-55439437851?aff=utm_source%3Deb_email%26utm_medium%3Demail%26utm_campaign%3Dnew_event_email&utm_term=eventurl_text" target="_blank"><span style="color: #ea9999;">tickets</span></a></span><span style="color: #222222;">. </span><br />
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<a href="https://2.bp.blogspot.com/-j0290nZx7CE/XFDWmoAjq_I/AAAAAAAAAFk/Y24tiDyZ_zkgwswfPj4fIKBX926ppQnkwCLcBGAs/s1600/0-3.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="513" data-original-width="750" height="217" src="https://2.bp.blogspot.com/-j0290nZx7CE/XFDWmoAjq_I/AAAAAAAAAFk/Y24tiDyZ_zkgwswfPj4fIKBX926ppQnkwCLcBGAs/s320/0-3.jpg" width="320" /></a><a href="https://www.instagram.com/glitterandclay/" target="_blank"><b><span style="color: #ea9999; font-size: large;">GLITTER AND CLAY GALENTINE’S DAY</span></b></a><span style="color: #222222;"><span style="font-size: large;"> </span>grab a gal pal and join them on February 13 at </span><a href="https://www.refindsalvage.ca/" target="_blank"><span style="color: #ea9999;"><b>Refined Salvage</b></span></a><span style="color: #222222;"> for an exclusive beginner clay jewelry workshop! Create a custom designed polymer clay necklace and a pair of one-of-a-kind stud earrings! Single-lady sangria, heart-break slow jams and lots of laughs are also included in the ticket price. Get your</span><span style="color: #ea9999;"> <a href="https://www.refindsalvage.ca/product-page/galentine-s-day-beginner-clay-jewelry-workshop" target="_blank"><span style="color: #ea9999;">tickets</span></a></span><span style="color: #222222;">. </span><br />
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<a href="https://www.kpl.org/" target="_blank"><b><span style="color: #ea9999; font-size: large;">KPL 3D PRINTED JEWELRY</span></b></a><span style="color: #222222;"> just in time for Valentine’s Day learn how to 3D print your own customized pendants! February 2 at 2pm you must register for this event </span><a href="https://www.kpl.org/" target="_blank"><span style="color: #ea9999;">here</span></a> <span style="color: #222222;">event is open for all ages. </span><br />
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<a href="https://www.kpl.org/" target="_blank"><b><span style="color: #ea9999; font-size: large;">KPL ART FOR THE HEART</span></b></a><span style="color: #222222;"> is an event for children and helps them create a mixed-media masterpiece to keep for themselves or to give to a loved one! February 9 at 2pm at the Central location downtown Kitchener.</span><br />
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<span style="color: #222222;"><span style="color: black;"><a href="https://www.hustlandflow.com/" target="_blank"><span style="color: #ea9999; font-size: large;"><b>HUSTL+FLOW</b></span></a> </span><span style="color: #222222;">is hosting All The Feels February. A month dedicated to finding out just how good you were designed to feel. Hustl+Flow love the way you move, and they want you to move more, feel more and live more fully. Try their February challenge as an opportunity to dig a little deeper, try new things and connect on a deeper level with your mind, body and soul. They will also be having themed classes on the 14th so check that out as well! </span></span><span style="color: #222222;"><br /></span><span style="color: #222222;"><br /></span></div>
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<a href="https://ambrosiacornerbakery.com/" target="_blank"><span style="color: #ea9999; font-size: large;"><b>AMBROSIA CORNER BAKERY</b></span></a><span style="color: #222222;"> have created a special cinnamon heart milk chocolate bar special for Valentine's Day. If you haven’t yet tried their bean to bar chocolate, what are you waiting for?! Aside from their in house made chocolate they have amazing ice cream and baked good as well as a selection of locally made goods.</span></div>
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<a href="https://www.vincenzosonline.com/" target="_blank"><span style="color: #ea9999; font-size: large;"><b>VINCENZO’S</b></span> </a><span style="color: #222222;">has the perfect treat for that special someone: chocolate covered strawberries! Get in touch with them to pre-order yours for February 14th. </span></div>
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<a href="http://www.giftedwaterloo.com/" target="_blank"><b><span style="color: #ea9999; font-size: large;">GIFTED</span></b></a><span style="color: #222222;"> is already everyone’s favourite gift shop, right? If you haven’t been yet, then go check out this gem ASAP! It’s amazing how much you can find in this little shop on Park Street and Valentine’s Day gifts is no exception! If you’re looking for a gift for a loved one, a child, a teacher, etc. Gifted has you covered. </span></div>
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<a href="https://www.charmedflowers.net/" target="_blank"><b><span style="color: #ea9999; font-size: large;">CHARMED FLOWERS</span></b></a><span style="color: #222222;"> is a quaint little shop in the old Waterloo Hotel on Erb Street. If you’re looking for beautiful roses or other flowers this is the place to go. They have traditional arrangements as well as beautiful unique arrangements. If you don’t want flowers, they also have burning love candles as well as other gift ideas in the shop.7</span><br />
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<a href="https://www.instagram.com/rubble_ca/" target="_blank"><b><span style="color: #ea9999; font-size: large;">RUBBLE</span></b></a><span style="color: #222222;"> is beautiful unique jewelry handmade in Kitchener. Take a look at these handcrafted earrings and necklaces and get in touch with her! Customized pieces are available as well.</span><br />
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<a href="https://www.instagram.com/whitetigervintage/" target="_blank"><b><span style="color: #ea9999; font-size: large;">WHITE TIGER VINTAGE</span></b></a><span style="color: #222222;"> if you’re looking for a perfectly one-of-a-kind outfit for the special day, then look no further than White Tiger in downtown Kitchener. The best vintage store in the area is beautifully curated and staff are willing to help you find that perfect piece. </span></div>
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<a href="https://2.bp.blogspot.com/-tUxxhmfMX6Y/XFOcqz82yNI/AAAAAAAAAHI/UiZqWWB_JKIu-feHaUmsPYLYKAtReZQwgCLcBGAs/s1600/unnamed.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://2.bp.blogspot.com/-tUxxhmfMX6Y/XFOcqz82yNI/AAAAAAAAAHI/UiZqWWB_JKIu-feHaUmsPYLYKAtReZQwgCLcBGAs/s320/unnamed.jpg" width="320" /></a><a href="https://uni-koncept.com/" target="_blank"><span style="color: #ea9999; font-size: large;"><b>UNI+KONCEPT</b></span></a><span style="color: #222222;"> absolutely stunning new and slightly pre-loved clothing can be found here. Dressy or casual, these girls have got you covered! This shop is a must if you’re looking for a beautiful new outfit to wear on the 14th. </span></div>
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<span style="color: #222222; font-family: "helvetica neue";">On Wednesdays we wear pink. On Wednesday, February 13 Uni-koncept is hosting their 3rd Annual Galentine's Day Event and this years theme is self love, treat yourself and your bestie! Pop into the store anytime between 4-8pm. There will be complimentary tarot card readings & manifestations by Corina at Moon Shine Juicery, first access to new arrivals, 100% of proceeds from embroidered KOTN shirts going to women's shelter, a videographer filming the event, DJ & more! You can also choose to order a flowergram to send to your bestie by visiting the website!</span></div>
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<span style="color: #cc0000; font-size: large;">We hope you have a wonderful time enjoying some local activities and spreading some LOVE. </span></div>
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Lindsay Schmalz RMThttp://www.blogger.com/profile/12297410819864538026noreply@blogger.com0tag:blogger.com,1999:blog-6417084710177054514.post-83317760119203242972019-01-10T06:52:00.001-08:002019-06-03T09:37:35.104-07:00Travelling tips<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://4.bp.blogspot.com/-9YdsS8WWe20/XDAC5Qg3nRI/AAAAAAAAB4I/a_v4zQCEAL44xKd-367-rgIh_MlpFapBQCLcBGAs/s1600/Travel%2BTips%2B%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="315" data-original-width="560" height="360" src="https://4.bp.blogspot.com/-9YdsS8WWe20/XDAC5Qg3nRI/AAAAAAAAB4I/a_v4zQCEAL44xKd-367-rgIh_MlpFapBQCLcBGAs/s640/Travel%2BTips%2B%25281%2529.jpg" width="640" /></a></div>
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<span style="font-weight: normal;"><span style="color: #444444; font-family: "georgia" , "times new roman" , serif; font-size: large;">If you are planning on escaping, take a few minutes to read over some tips and tricks so you arrive to your destination healthy and happy. </span></span></h4>
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<span style="background-color: white; color: blue; font-family: "georgia" , "times new roman" , serif; font-size: large;">HYDRATION</span></h3>
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<a href="https://2.bp.blogspot.com/-aXKF6RXciiY/XC4gUdhCLtI/AAAAAAAAB1U/L2JS7b6WhAwOZIw9-8bCH5WDKoOCroR8gCLcBGAs/s1600/bottle-drink-glass-113734.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1096" height="320" src="https://2.bp.blogspot.com/-aXKF6RXciiY/XC4gUdhCLtI/AAAAAAAAB1U/L2JS7b6WhAwOZIw9-8bCH5WDKoOCroR8gCLcBGAs/s320/bottle-drink-glass-113734.jpg" width="219" /></a><span style="color: #444444; font-family: "georgia" , "times new roman" , serif;"><span style="background-color: white; font-size: large;">When flying, drinking adequate water is important. You are spending a long period of time in a confined space with recycled air, reduced oxygen and low humidity. This will seriously dehydrate you. As you know, your body requires water to perform properly. If are trying not to drink water, because you do not want to use the tiny bathrooms, you might pay a heavy price dehydrating yourself. Being dehydrated will worsen the physical symptoms of jet leg, trouble sleeping, fatigue, irritability, headaches, tummy upset and trouble focusing. </span></span></div>
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<span style="color: #444444; font-family: "georgia" , "times new roman" , serif;"><span style="background-color: white; font-size: large;">It is also a good idea to avoid liquids that might further dehydrate you, such as caffeine and alcohol, and overly salty and processed foods/snacks. </span></span></div>
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<span style="color: #444444; font-family: "georgia" , "times new roman" , serif;"><span style="background-color: white;"><span style="font-size: large;">So take home message, drink plenty of water before you board the plane, during and after your flight. It will help you fight jet leg, lessen muscle cramping and keep your skin hydrated.</span><span style="color: #444444;"> </span></span></span></div>
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<span style="color: blue; font-family: "georgia" , "times new roman" , serif;"><span style="background-color: white; font-size: large;">HEALTHY SNACKS</span></span></h3>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="background-color: white; font-size: large;">Packing healthy snacks that you are used to eating in your every day diet will help you, and your gut, during the trip. You want to avoid overly salty and sugary snacks which will dehydrate you and lower your immune system. </span></span><br />
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</span><span style="font-family: "georgia" , "times new roman" , serif;"><span style="background-color: white;"><span style="font-size: large;">Instead focus on snacks that will give you the energy boost without the sugar. Look for snacks that are high in protein and contain healthy fats. This will keep you satisfied longer.</span> </span></span><br />
<a href="https://3.bp.blogspot.com/-vjO9ujvQBHE/XC41D410cnI/AAAAAAAAB20/9PBf9rId46ENO9MJ0tNyacuMEDvGUwZawCLcBGAs/s1600/20180211_180639.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="200" src="https://3.bp.blogspot.com/-vjO9ujvQBHE/XC41D410cnI/AAAAAAAAB20/9PBf9rId46ENO9MJ0tNyacuMEDvGUwZawCLcBGAs/s200/20180211_180639.jpg" width="150" /></a><br />
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="background-color: white; font-size: large;"><i>Some great options would include;</i></span></span><br />
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<li><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Trail Mix- build your own with your favourite seeds, dried fruits and nuts.</span> </li>
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<li><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Protein Bars or Balls- Look for bars with low sugar such as Lara bars or Vega Bars. Avoid just fruit bars as they will not give you the fats or proteins you need, just a sugar spike..and then crash. Protein balls are quick and easy to make as well. Check out <a href="https://thecoachhousetc.blogspot.com/2016/08/double-chocolate-protein-balls-lets-be.html">chocolate protein balls</a> and <a href="https://thecoachhousetc.blogspot.com/2018/04/snack-attack-having-quick-to-grab.html">cookies and almond cups</a></span></li>
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<a href="https://4.bp.blogspot.com/-XpCrYuLx80o/XC45NE9kChI/AAAAAAAAB3U/K0DHr2Lt00o2vt1wR_7fBCiekgJD4cqKwCLcBGAs/s1600/20181230_125736.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="200" src="https://4.bp.blogspot.com/-XpCrYuLx80o/XC45NE9kChI/AAAAAAAAB3U/K0DHr2Lt00o2vt1wR_7fBCiekgJD4cqKwCLcBGAs/s200/20181230_125736.jpg" width="150" /></a></div>
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<li><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Granola Clusters- Homemade packed with seeds, sunflower (or nut) butter, spices and some dried fruit. I have made two varieties from <a href="https://ohsheglows.com/categories/recipes-2/breakfast/breakfast-parfaits-granola-cereal/">Oh She Glows</a> and they are both delicious snacks and additions to smoothies. </span></li>
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<span style="background-color: white; font-family: "georgia" , "times new roman" , serif; font-size: large;">The noise and lights are very distracting and unavoidable when you are trying to catch some zzzzz's and pass the time. </span></div>
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<span style="background-color: white; font-family: "georgia" , "times new roman" , serif; font-size: large;">Make sure to pack a sleep mask, to block out the over head lights and give your eyes a break from the blue light devices. </span></div>
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<a href="https://4.bp.blogspot.com/-VSG7Xw1vMes/XC4nN0gN4nI/AAAAAAAAB1s/tvUNNUzDFVMhPZfN7zwF8DrtzQfxi8WpACLcBGAs/s1600/close-up-fashion-female-373945.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://4.bp.blogspot.com/-VSG7Xw1vMes/XC4nN0gN4nI/AAAAAAAAB1s/tvUNNUzDFVMhPZfN7zwF8DrtzQfxi8WpACLcBGAs/s320/close-up-fashion-female-373945.jpg" width="320" /></a><span style="font-family: "georgia" , "times new roman" , serif;"><span style="background-color: white;"></span></span><br />
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To tune out the noises around you, pack some ear plugs or noise cancelling head phones. This way you can have some downloaded guided meditation, sleep music or calming sounds to help transport you out </span></span></div>
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<span style="background-color: white; font-family: "georgia" , "times new roman" , serif; font-size: large;">of the air plane cabin. </span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="background-color: white; font-size: large;">Bringing along a natural sleep support like melatonin to help you rest up during the travels can also be helpful, especially if you are changing time zones. </span></span></div>
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<span style="color: blue; font-family: "georgia" , "times new roman" , serif;"><span style="background-color: white; font-size: large;">GERMS </span></span></h3>
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<span style="color: #222222; font-family: "georgia" , "times new roman" , serif;"><span style="background-color: white; font-size: large;">A lot of germs are crawling around the cabin and the last thing you want when you arrive at your destination is to fall ill. </span></span><br />
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<span style="color: #222222; font-family: "georgia" , "times new roman" , serif;"><span style="background-color: white; font-size: large;">Making sure you wash your hands pre boarding, on the plane and when you get off is key when trying to eliminate exposure to germs. Some other methods to keep the bugs at bay would be to;</span></span><br />
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<li><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Pack your carry on with some natural boosters like <b>Vitamin C</b> or a combination like <b>St. Francis Deep Immune</b>. This will help combat anything that might try to latch onto you. These can both be started before travel and after to help keep your immune system strong.</span></li>
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<li><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">When traveling to a country with foreign foods or if you are planning on eating foods out of your 'norm', b<span style="background-color: white; color: #222222;">ringing along good quality <b>probiotics </b>is a great idea</span><span style="background-color: white; color: #222222;">. This will help protect your gut so the experience</span><span style="background-color: white; color: #222222;"> is more enjoyable. Probiotics can survive at room temperature for a few days but when you arrive you want to make sure you put them in the refrigerator. </span></span></li>
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<li><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Finally, a golden rule when flying is when you get to your destination you want to <b>shower</b>, to scrub off any microbes, <span style="background-color: white; color: #222222;"> and strip off all your travel clothing to go right into the <b>laundry </b>for a wash. </span></span></li>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="background-color: white; font-size: large;">Consider wearing compression stockings for part of the flight to help with blood circulation and decrease swelling and stiffness in your feet during your journey. </span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="background-color: white;"><span style="font-size: large;">Another easy thing would be to do some mini exercises such as calf-raises, toe gripping and ankle circles. Getting up and walking the aisle is also a good way to get the blood pumping and stretching out your entire body.</span> </span></span></div>
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<span style="font-weight: normal;"><span style="font-size: large;">We hope you find these tips helpful in staying healthy during travel so you fully enjoy your well deserved time off. </span><span style="font-size: large;">This list does not replace individualized health advice. You should talk to your healthcare provider before travel.</span></span></h4>
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<span style="font-weight: normal;"><span style="font-size: large;">A Naturopathic Doctor can provide you with high quality supplements and know your medical history to find out what plan is right for you. </span></span></h4>
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<span style="font-weight: normal;"><span style="font-size: large;">Making sure your body is also ready for the journey ahead is a great de-stresser idea so that you leave the aches and pains behind. </span><span style="font-size: large;">Booking in for your massage therapy, osteopathic, physiotherapy or chiropractic appointment prior to taking off ensures your body is ready. Your team of practitioners can re-align your body, de-stress and loosen your muscles for the journey and the activities ahead. They can also give you individualized stretches to do on route or when you land. </span></span></h4>
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Have a safe and happy holiday!</i></span></h3>
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The Coach House Therapeutic Centrehttp://www.blogger.com/profile/02760412320451195910noreply@blogger.com0tag:blogger.com,1999:blog-6417084710177054514.post-49880207477444787732019-01-02T05:37:00.000-08:002019-01-02T05:37:13.346-08:00Resolution & Good Intentions<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-weight: normal;">It's that time of year again where we take stock of the last year and start to look towards our goals and resolutions for the new year. It's a great time to reconnect to your values and decide which direction you want to focus for the coming year. </span><span style="font-weight: 400;">Have you ever set a resolution you haven't achieved? We are all guilty of what I call 'The new year resolution dilemma'. It happens when we set ourselves lofty, and somewhat, unrealistic goals. How we set up our goals is just as important as the goals we choose. Here's a few things to consider while you plan for the year ahead:</span><br />
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<span style="color: #351c75;">Set realistic goals -</span><span style="font-weight: normal;"><span style="color: #351c75;"> </span>Real change comes from small and sustainable changes. If you are looking at changing your diet or exercise regimens or learning a new hobby its helpful to keep in mind that these are lifestyle changes and should be a part of a balanced life. Be mindful of your language as you set goals - they are meant to prop you up and support your growth not to tear you down! </span></div>
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<span style="color: #351c75;">Plan for real-life - </span><span style="font-weight: normal;">There will be days when you are short on time, feeling sick, having a bad day or even on vacation. Have a backup plan for the days when life is happening so you can do a little something every day towards your goal. Did you get derailed? That's okay - life isn't about being perfect it's about being resilient. Have a plan for how you will keep yourself accountable when you have stopped making progress towards your goals. Don't let yourself get stuck in the shame spiral -setbacks happen and the best way to overcome them is having a plan! </span><br />
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<span style="color: #351c75;">Have check in's - </span><span style="font-weight: 400;">The best way to know if you are on track to meet your goals and keep your motivation flowing is to have check-ins along the way. Make sure your goals are measurable and revisit them frequently. I like to review my goals monthly as this allows me to notice where I'm doing well and what I have been neglecting before too much time passes and I lose momentum. </span></div>
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Good intentions</span></h2>
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<span style="font-weight: normal;">Generally, new years resolutions are made for changes we want to make but often we focus more on end results or vague, sweeping resolutions instead of how we are going to get there or why we want to make the changes we do. It is also common to fall into the trap of making New Year's resolution from a negative place, instead of positive intentions.</span></div>
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<a href="https://3.bp.blogspot.com/-2Rh3yDiu4D0/XCy8EgUeMHI/AAAAAAAAB0Q/YboFCnEpF5QJOUVg01pD7LVqDqwmn1UmQCLcBGAs/s1600/close-up-measure-measurement-50634.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1063" data-original-width="1600" height="132" src="https://3.bp.blogspot.com/-2Rh3yDiu4D0/XCy8EgUeMHI/AAAAAAAAB0Q/YboFCnEpF5QJOUVg01pD7LVqDqwmn1UmQCLcBGAs/s200/close-up-measure-measurement-50634.jpg" width="200" /></a><span style="font-weight: normal;">For example, probably the most common New Year's resolutions is losing weight. Great, but what does this really mean and why are you making it your goal. When it comes to weight loss goals, think about why you want to lose weight. Is it because you want to feel better, have more energy or just be healthier? Instead of focusing on the number on the scale, focus on why you want to achieve this goal and changes that need to be made to reach those goals. This is also the important part of setting resolutions from a positive place instead of a negative- if the focus is on feeling better and how you are going to achieve that, it's a much more positive mindset than, "I weigh too much I need to lose weight."</span></div>
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<span style="font-weight: normal;">Rome wasn't built in a day and neither are lifestyle changes. It has actually been shown to take any where from 2 to 8 months to form a new habit (not the often quoted 21 days). So, set small changes and focus on those one at a time to ensure a lifestyle change vs a crash course that doesn't last. </span></div>
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<a href="https://1.bp.blogspot.com/-KIFIy7P4Q1Q/XCy7PwKmAAI/AAAAAAAAB0I/4dpb8PIJ8k8fa2-23LqdrlEIV4mCJO0yACLcBGAs/s1600/baguette-bell-pepper-bread-915058.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://1.bp.blogspot.com/-KIFIy7P4Q1Q/XCy7PwKmAAI/AAAAAAAAB0I/4dpb8PIJ8k8fa2-23LqdrlEIV4mCJO0yACLcBGAs/s320/baguette-bell-pepper-bread-915058.jpg" width="320" /></a><span style="font-weight: normal;">Try setting smaller, monthly changes that combined will help you reach your end goal. In the case of weight loss, for example, instead of vague "I want to eat healthier", quantify it. Maybe it's I want to eat 5 servings of vegetables a day, or I want to only have treats on the weekends or even I want to have only 1 cup of coffee/day. Focus this one goal for the entire month before adding another change.</span></div>
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<span style="font-weight: normal;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Don't throw in the towel if things get off course or you mess up. Studies have also shown </span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">that </span></span><span style="background-color: white; font-weight: 400;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">“missing one opportunity to perform the behavior did not materially affect the habit formation process.” Building new habits is not an all or nothing situation, it's a process.</span></span></div>
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<span style="background-color: white; font-weight: 400;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Remember there are many factors that affect any resolution. If we look at the weight loss example again, yes, diet and exercise are the most common things that people think of, but there are other factors that will affect this goal- stress reduction, sleep, caffeine intake, water intake- just to name a few. All of these are just as important when it comes to sustainable lifestyle changes and reaching your goals.</span></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><span style="background-color: white; font-weight: 400;">The new year is definitely the most common time for people to set goals and plan to make changes, but remember every day is a new opportunity. Even if you veer off course, you can recommit any day of the year!</span></span><br />
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Megan Prenty, RMT http://www.blogger.com/profile/06221828431172276628noreply@blogger.com0tag:blogger.com,1999:blog-6417084710177054514.post-54426338102144168622018-12-19T09:06:00.008-08:002018-12-19T09:06:56.743-08:00Looking After Yourself<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span> <span style="font-family: "georgia" , "times new roman" , serif;">It is not a surprise that during the holidays our already maxed out adrenals go into super overload because now we are hosting, cooking, shopping, travelling and doing it all with a smile on our faces. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span> <span style="font-family: "georgia" , "times new roman" , serif;">We can read and agree with everything out there about decreasing your stress during the holidays, incorporating self-care routine, not falling off your health and wellness routine and setting boundaries but nothing will work unless you take serious steps to ensure they do. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span> <span style="font-family: "georgia" , "times new roman" , serif;">This month, along with others prior to December, we talk about different avenues on how you can look after yourself. We have talked with local 'experts' in the field to ensure we are getting the correct information and providing you with resources to further pursue that avenue if you so choose to. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span> <span style="font-family: "georgia" , "times new roman" , serif;">Finding healthy ways to help manage your stress, not just in December but year round, is critical for your wellness. The added demands that come in December brings this issue into the spot light and creating boundaries is especially important now. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span> <span style="font-family: "georgia" , "times new roman" , serif;"><br /></span> <a href="https://4.bp.blogspot.com/-gMBiQtUL-No/XBhLTakNyRI/AAAAAAAABxc/dxHDcC3yi-My0ouohIb4QC6ySvwcqUuowCLcBGAs/s1600/Bliss-12.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: "georgia" , "times new roman" , serif;"><img border="0" data-original-height="900" data-original-width="600" height="200" src="https://4.bp.blogspot.com/-gMBiQtUL-No/XBhLTakNyRI/AAAAAAAABxc/dxHDcC3yi-My0ouohIb4QC6ySvwcqUuowCLcBGAs/s200/Bliss-12.jpg" width="133" /></span></a><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span> <span style="font-family: "georgia" , "times new roman" , serif;"><br /></span> <span style="font-family: "georgia" , "times new roman" , serif;"><br /></span> <span style="font-family: "georgia" , "times new roman" , serif;">We sat down with Tammy from <a href="https://bliss-therapy.org/">Bliss Counselling</a> and talked specifically about holiday stress which you can <a href="https://www.facebook.com/coachhousetc/videos/1888195227944830/">watch here</a>. Learn from this month but take these strategies and implement them year round.</span><br />
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<i><span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: #c27ba0; color: #f3f3f3; font-weight: normal;">Remember : It's okay if you are feeling stressed, overwhelmed and anxious</span><span style="background-color: #c27ba0; color: #20124d; font-weight: normal;">. </span></span></i></h4>
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<span style="font-family: "georgia" , "times new roman" , serif;">It is not okay to ignore or push these feelings deeper inside. Acknowledge and deal with them. You are doing the best you can and it is okay to feel this way, <i>be gentle with yourself. </i></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #c27ba0;">Some ways to decrease the stress can include;</span><span style="color: orange;"> </span></span></h3>
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<li><span style="font-family: "georgia" , "times new roman" , serif;"><b><span style="font-size: large;">Exercise</span></b>. Sweat. It. Out. This method will not only help burn off those delicious baked goods but it is also a mood booster. Last year we talked to Kim Holmes about ways to stay active and healthy during the holiday season. Check out her great advice <a href="http://thecoachhousetc.blogspot.com/2017/12/keeping-fit-over-holidays-with-kim.html">here</a> . </span></li>
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<li><span style="font-family: "georgia" , "times new roman" , serif;"><b><span style="font-size: large;">Yoga</span></b>. This is the perfect strategy to help you slow down and be present. Yoga helps calm our minds and release tension in our bodies. We have many fantastic yoga studios surrounding us so pop online to see their holiday schedules. Here are a few if you do not have your favourite studio; <a href="https://waterloo.modoyoga.com/join/class-schedule/">Modo Yoga Waterloo</a> , <a href="http://www.fearlessheartyoga.ca/class-schedule.html">Fearless Heart Yoga</a> , <a href="https://www.bigbliss.ca/schedule">Big Bliss</a>, <a href="http://www.ammayoga.ca/" target="_blank">Amma Yoga</a> and <a href="https://queenstreetyoga.com/schedule">Queen Street Yoga</a> </span></li>
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<li><span style="font-family: "georgia" , "times new roman" , serif;"><b style="font-size: x-large;">Guided Meditation</b>. This is an easy one to incorporate into your day. You can find a multitude of free, or low cost, meditation apps that can help give you imagery and direction if you are new to this form of stress reduction. This type of mindfulness has been shown to improve mood, decrease stress, improve, boost the immune system, even improve fertility. Studies are also showing there are huge benefits in children as well. We have summarized a few that you can read about <a href="http://thecoachhousetc.blogspot.com/search?q=GUIDED+MEDITATION">here</a>. </span></li>
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<li><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;"><b>Breathe</b></span>. It sounds simple and it is. We just need to pay attention and slow it down. Breathing practices can help support a positive mental and physical state of health. If you practice this slow breathing techniques after a meal, it helps facilitate parasympathetic mode to put your body into 'rest and digest' mode. Follow along with Megan Prenty by clicking <a href="http://thecoachhousetc.blogspot.com/2018/05/five-types-for-breathing-for-relaxation.html">here</a>. </span></li>
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<li><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;"><b>Sleep Hygiene</b></span>. We know that lack of sleep has a long list of health implications and it is even harder to get a good rest when you are stressed! It is so important to have a routine before bed that takes you out of the sympathetic, go go go phase to a slower parasympathetic state before hitting the pillow. Dr. Jessica goes through the roller coaster of <a href="http://thecoachhousetc.blogspot.com/search?q=stress">stress </a>and some <a href="http://thecoachhousetc.blogspot.com/search?q=colouring">sleep hygiene tips</a> . </span></li>
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<li><span style="font-family: "georgia" , "times new roman" , serif;"><b style="font-size: x-large;">Pamper Yourself.</b> Set some time aside to have those beautiful social media moments of #selfcaresundays. Where you have lit some candles, put on your favourite Spotify playlist, fill the tub with epsom salts/bath bombs/ bubbles and submerge yourself in the wonder. A warm soak helps </span></li>
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<li><span style="font-family: "georgia" , "times new roman" , serif;"> improve your sleep since your body temperature drops after getting out of the bath</span></li>
<li><span style="font-family: "georgia" , "times new roman" , serif;"> helps reduce body aches and paints</span></li>
<li><span style="font-family: "georgia" , "times new roman" , serif;">improves detoxification by drawing out lactic acid. </span></li>
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<span style="font-family: "georgia" , "times new roman" , serif;">The dim lighting also helps calm you and if you use lavender, sweet orange or a relaxing blend essential oil into your bath water, or scented bath bombs your senses will sure to go into relaxation mode. </span></div>
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<li><span style="font-family: "georgia" , "times new roman" , serif;"><b><span style="font-size: large;">Spend Time In Nature</span></b>. Getting outside into the fresh, maybe brisk, air is great for us. It helps ground us and makes us slow down and enjoy the view. Your body will automatically become more at peace when you are trecking through the trails. This is not a social media moment, keep your phone in your pocket and take it all in with your eyes. </span></li>
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<span style="font-family: "georgia" , "times new roman" , serif;"><i>Too many of us feel guilty about sitting down, saying no or scheduling 'me time'. Think about how crazy that is! Self-care is never a waste of time and it is never too late to make some lasting changes. Make this holiday season about the moments, memories and the times together rather than the gifts and the Martha Stewart table placements. Shift your mindset and enjoy the holiday season. </i></span></div>
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<i style="font-weight: normal;"><span style="color: purple;">From Your Friends at The Coach House</span></i></h3>
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The Coach House Therapeutic Centrehttp://www.blogger.com/profile/02760412320451195910noreply@blogger.com0tag:blogger.com,1999:blog-6417084710177054514.post-18019349314603529682018-12-04T17:25:00.003-08:002018-12-04T17:25:56.918-08:00Giving Back This Holiday Season<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://1.bp.blogspot.com/-HlPMP-nu4FY/W-DFaeblN-I/AAAAAAAABh0/JekTDgjFOesOTt8fTkRnTck4M4ZKKGnvwCLcBGAs/s1600/Giving%2BBack.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="315" data-original-width="560" height="360" src="https://1.bp.blogspot.com/-HlPMP-nu4FY/W-DFaeblN-I/AAAAAAAABh0/JekTDgjFOesOTt8fTkRnTck4M4ZKKGnvwCLcBGAs/s640/Giving%2BBack.jpg" width="640" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span style="font-family: "arial" , "helvetica" , sans-serif;">Each year we find a local organization that the clinic can donate to. We love our city and want to give back to the community. </span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"> </span><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-weight: normal;"><i> This year we have decided to adopt a family through Family Children Services. </i></span></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Many smaller charities do not have a large marketing funding pot, so we did some research to some of the smaller organizations making a big difference! Of course it is not limited to the list we have put together, but we tried to hit the 3 large subgroups, people, animals and plants and as local as we could get. Two resources we found useful while looking for charities that use majority of your donations to the cause were <a href="https://www.charityintelligence.ca/four-star-charities?gclid=Cj0KCQiAlIXfBRCpARIsAKvManxkQbfgadyn1R_ZFZB_GReeaAjSPU_N4ubsYTKCC76I3u51lz79UVYaAsjKEALw_wcB" target="_blank">Charity Intelligence Canada</a> and <a href="https://www.canadahelps.org/en/" target="_blank">Canada Helps</a></span></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="https://www.canadahelps.org/en/" target="_blank"><br /></a></span></span><span style="font-family: "arial" , "helvetica" , sans-serif;">We encourage you to do the same this year. Most of us don't need more stuff, but we do need to help the less fortunate, the ones without a voice and our planet. </span></span><br />
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<a href="https://1.bp.blogspot.com/-IaDl9frGbjg/W_04nXPsA6I/AAAAAAAABoU/RNSwhEp-HnQVzD9wNPdS1LqIVGOklHVewCLcBGAs/s1600/all%2B3%2BGivingTuesday%25281%2529.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="320" data-original-width="605" height="168" src="https://1.bp.blogspot.com/-IaDl9frGbjg/W_04nXPsA6I/AAAAAAAABoU/RNSwhEp-HnQVzD9wNPdS1LqIVGOklHVewCLcBGAs/s320/all%2B3%2BGivingTuesday%25281%2529.png" width="320" /></a><span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif;">If you haven't heard of HopeSprings, it is an organization who works with individuals diagnosed with cancer. They work on improving the individual's life emotionally, physically and spiritually during such a devastating time. Here you can find a safe space with information and support to help you work through it. </span><br />
<span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif;">Each year, HopeSpring's Cancer Care Coach, Anne, provides over 450 hours of 1 on 1 cancer care coaching sessions to their members. This service is free of charge to the recipients. The sessions provide valuable tools and coping strategies to those affected by cancer in Waterloo Region. </span><br />
<span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif;">This year, consider <a href="https://www.hopespring.ca/getinvolved/donate">donating </a>to Hopesprings and help support their work along with the 1 on 1 coaching sessions. Visit their website to find out other ways you can get involved year round. </span><br />
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<span style="background-color: white; color: black; font-family: "arial" , "helvetica" , sans-serif; font-size: small;"><a href="https://kpl.org/donate" target="_blank">Kitchener Public Library</a></span></h4>
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<a href="https://4.bp.blogspot.com/-5BnBIT8M_YA/W_7lpcOFqsI/AAAAAAAABp8/n37ip_ZQoiAdBbJR07RhHuAqVNGue2pNQCLcBGAs/s1600/41267214_2140485255962633_228883737826295808_o.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="688" data-original-width="1000" height="219" src="https://4.bp.blogspot.com/-5BnBIT8M_YA/W_7lpcOFqsI/AAAAAAAABp8/n37ip_ZQoiAdBbJR07RhHuAqVNGue2pNQCLcBGAs/s320/41267214_2140485255962633_228883737826295808_o.jpg" width="320" /></a></div>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span style="box-sizing: border-box;">A place to gather, learn and grow. The library accepts donations which gets put towards</span><span style="background-color: white;"><span style="font-family: "arial" , "helvetica" , sans-serif;"> funding priority needs not covered by your tax dollars and make a difference for ev</span><span style="font-family: "arial" , "helvetica" , sans-serif;">eryone coming through the doors of the library.</span></span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white; color: #444444;"><br /></span></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white;">You can also donate your time to the library. </span>At Kitchener Public Library, they have 554 volunteers who generously donate 11,000 hours each year and participate in over 25 different opportunities!</span></span></span><br />
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<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">The volunteers take books to at-home readers, run English Conversation Circles, read with young children, tutor students, assist with programs, offer well-maintained book collections, provide résumé coaching, tune instruments, and give much needed assistance.</span></div>
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<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">Every day, they play a vital role in welcoming our community to engaging spaces where people connect, ideas flourish and lives are transformed.</span></div>
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<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">To learn more about our volunteer program, visit their <a href="http://www.kpl.org/volunteer/opportunities">website</a></span><br />
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<span style="background-color: white; font-family: "arial" , "helvetica" , sans-serif; font-size: small;"><a href="https://www.lutherwood.ca/foundation/ways-to-give" target="_blank">Lutherwood</a></span></h4>
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<span style="background-color: white; color: #444444; font-family: "arial" , "helvetica" , sans-serif;">Lutherwood is a progressive, not-for-profit health and social service organization that strengthens people's lives by providing mental health, employment and housing services to more than 14,000 people annually in Waterloo Region and Wellington County. </span><br />
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<span style="font-family: arial, helvetica, sans-serif; font-size: small;"><a href="https://www.ywcakw.on.ca/donate" style="font-family: arial, helvetica, sans-serif;" target="_blank">KW YWCA</a></span></h4>
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<span style="background-color: white; color: #444444; font-family: "arial" , "helvetica" , sans-serif;">Since 1905, the YW has provided essential programs for women and families. Today, we provide programs in the areas of early learning and childcare, homelessness and housing, girls’ recreation and leadership, and employment training, and we speak out on issues affecting women and families. The YW is a community-based, charitable organization governed by a volunteer Board of Directors. We are a member association of YWCA Canada, the largest women's multi-service organization in Canada. Through YWCA Canada, we are a member of World YWCA, the oldest and largest women’s rights organization in the world.</span><br />
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<span style="background-color: white; color: black; font-family: "arial" , "helvetica" , sans-serif; font-size: small;"><a href="http://monicaplace.ca/" target="_blank">Monica Place</a></span></h4>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white; color: #444444; font-family: "arial" , "helvetica" , sans-serif;">Monica Place is a registered charity that provides support to pregnant and parenting youth. </span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #444444;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white;">Their vision is to collaborate with the community where pregnant and parenting youth are safe, supported and valued.</span></span></span><br /><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white;"><span style="color: #444444;">Located in Waterloo, this non-profit organization provides services such as the Chaplaincy Program, Childminding Program, Circle of Security, Counselling, Parent and Child Residential Program, Prenatal Health Program, Prenatal Parenting Program and much more.</span> </span></span></span><br />
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<span style="background-color: white; color: blue; font-family: "arial" , "helvetica" , sans-serif; font-size: small;"><a href="https://wcswr.org/" target="_blank">Waterloo Region Women Crisis</a></span></h4>
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<a href="https://1.bp.blogspot.com/-vJtFcV1B0wo/W_7pP8otB-I/AAAAAAAABqc/x6LNoXMZHk4NI93vy324rGWDo2GGwhg7gCLcBGAs/s1600/Anselma-House-Exterior-thumb.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="200" data-original-width="300" src="https://1.bp.blogspot.com/-vJtFcV1B0wo/W_7pP8otB-I/AAAAAAAABqc/x6LNoXMZHk4NI93vy324rGWDo2GGwhg7gCLcBGAs/s1600/Anselma-House-Exterior-thumb.jpg" /></a></div>
<span style="background-color: white; color: #444444; font-family: "arial" , "helvetica" , sans-serif; text-align: center;">Women’s Crisis Services of Waterloo Region operates two emergency shelters for abused women and their children: Anselma House in Kitchener and Haven House in Cambridge. They also operate a regional Outreach Program. Being the only agency of their kind in Waterloo Region, your help is greatly appreciated and needed. They strive to help empower women to move beyond abusive and violent relationships. For their health and the wellness of their children. </span><br />
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<span style="background-color: white; color: #444444; font-family: "arial" , "helvetica" , sans-serif; text-align: center;">This is another organization that could use volunteers. There are opportunities for everyone from high school to professionals who have the hours to give. Visit their website for more information. </span><br />
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<span style="color: blue; font-family: "arial" , "helvetica" , sans-serif; font-size: small;"><b><a href="http://www.scaw.org/#scawhome">Sleeping Children Around the World</a></b></span></h4>
<span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif;">Though not exactly a local charity, this is an organization that was recently brought to our attention. Sleeping Children Around the World is a 100% charitable organization that </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #444444;">Each $35 donation provides a bedkit that consists of a mat or mattress, pillow, sheet, blanket, mosquito net, clothes outfit, towel and school supplies. Bedkit contents vary from country to country depending on local needs. Bedkits are manufactured or purchased overseas, and assembled in the country of distribution to not just eliminate shipping costs but to stimulate the local economy. </span></span></div>
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<span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif;">provides bedkits to children in developing countries. </span><br />
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<span style="background-color: transparent; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><a href="http://www.sanguen.com/"><b><span style="color: blue; font-family: "arial" , "helvetica" , sans-serif; font-size: small;">Sanguen Health Centre</span></b></a></span></h4>
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<a href="https://4.bp.blogspot.com/-WIFIojH9nAg/XAaqa6EM36I/AAAAAAAABsI/Ag8M2xGtMCMHkpJAdvGgQn0WhD8I5LixwCLcBGAs/s1600/sanguen-health-centre.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="267" data-original-width="400" height="213" src="https://4.bp.blogspot.com/-WIFIojH9nAg/XAaqa6EM36I/AAAAAAAABsI/Ag8M2xGtMCMHkpJAdvGgQn0WhD8I5LixwCLcBGAs/s320/sanguen-health-centre.png" width="320" /></a><span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif; white-space: pre-wrap;">Sanguen is a not-for-profit, community-based health care agency. Sanguen provides education to everyone. Understanding drug use and creating an inclusive community is really difficult if we’re uncomfortable talking about drugs and harm reduction. Sanguen’s team provides educational workshops and presentations on a variety of topics - including harm reduction, substance use, hepatitis C, overdose prevention, naloxone/narcan and many other issues that may impact people who use drugs. All the presentations are focused on what is happening in our community and includes resources. </span><br />
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif; font-size: small;">A volunteer-based LGBTQ+ community venue that is sustainable, supportive, positive and a safe space for people of all ages in Waterloo Region. SPECTRUM is Waterloo Region’s first LGBTQ+/Rainbow Community Space providing information services including events, resource directory, library (books & film), history, survey/map of gender-neutral washrooms. Support groups for transfolk, older adults, relatives & friends, immigrants, refugees and newcomers. Recreational and social including games, crafting, hiking, reading circle and more! SPECTRUM will work together with allies to ensure a strong and inclusive community.</span></span><br />
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<a href="https://2.bp.blogspot.com/-nQQDueoGYa8/XAasNypYi1I/AAAAAAAABsc/CCl__CCbI84ZxHMCo8p7jdvIlO2Q8CKpwCLcBGAs/s1600/21457883_10155794718208413_3560390975911274305_o.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://2.bp.blogspot.com/-nQQDueoGYa8/XAasNypYi1I/AAAAAAAABsc/CCl__CCbI84ZxHMCo8p7jdvIlO2Q8CKpwCLcBGAs/s320/21457883_10155794718208413_3560390975911274305_o.jpg" width="320" /></a><span style="background-color: transparent; color: #444444; font-family: "arial" , "helvetica" , sans-serif; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">oneROOF Youth Services is committed to providing for the safety, support and overall well-being of youth who are experiencing homelessness, and youth who are at-risk of homelessness aged 12-25 in Waterloo Region. oneROOF provides hot meals, food hampers, clothing, hygiene products and advocacy to youth who frequent their services. oneROOF Youth Services provides youth with the opportunity to acquire life skills training, anger management workshops, recreation and sports opportunities, crisis counselling, family mediation, substance abuse education/referral/treatment/aftercare, emergency shelter and more.</span><br />
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<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><a href="https://waterloo.bigbrothersbigsisters.ca/" target="_blank"><br /></a></span>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><a href="https://waterloo.bigbrothersbigsisters.ca/" target="_blank"><br /></a></span>
<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><a href="https://waterloo.bigbrothersbigsisters.ca/" target="_blank"><br /></a></span>
<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><a href="https://waterloo.bigbrothersbigsisters.ca/" target="_blank"><br /></a></span>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><a href="https://waterloo.bigbrothersbigsisters.ca/" target="_blank">Big Brothers Big Sisters of Waterloo Region</a></b></span></h4>
<a href="https://2.bp.blogspot.com/-d3kVS8x8syA/XAatrQc0vRI/AAAAAAAABs0/750erMvjcwgcki_EdnusqYLYC3ltU1RzwCLcBGAs/s1600/44849653_10157765825667004_774610601807708160_o.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://2.bp.blogspot.com/-d3kVS8x8syA/XAatrQc0vRI/AAAAAAAABs0/750erMvjcwgcki_EdnusqYLYC3ltU1RzwCLcBGAs/s320/44849653_10157765825667004_774610601807708160_o.jpg" width="320" /></a><span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Many children and</span><span style="white-space: pre-wrap;"> youth in Waterloo Region struggle with societal barriers and face adversities in their lives like detrimental living conditions, family violence, risk factors for mental health, school issues and identity challenges. These circumstances have nothing to do with the value of who they are or who they can become, but because of these situations, children and youth risk not having the opportunity to live up to their full potential. Even worse is the possibility of continuing cycles of poverty and crime or developing mental health issues. </span><br /><span style="white-space: pre-wrap;">This comes at a cost to the young person, and to society. With the guidance and support of a mentor, these risks can be reduced or even avoided, and youth are reminded they can be anything they dream of being.</span></span><br />
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"><br /></span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><a href="http://www.cmhaww.ca/" target="_blank"><b><span style="font-size: small;">Canadian Mental Health Association Waterloo Wellington</span></b></a></span></h4>
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<a href="https://3.bp.blogspot.com/-KIPdkVUZZVQ/XAavf3hnf-I/AAAAAAAABtk/ifHvShjGDIEjbCJ2_ZY3qlipQypJB-GxwCLcBGAs/s1600/47194379_2110471845663237_5543992039634370560_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="200" data-original-width="200" height="200" src="https://3.bp.blogspot.com/-KIPdkVUZZVQ/XAavf3hnf-I/AAAAAAAABtk/ifHvShjGDIEjbCJ2_ZY3qlipQypJB-GxwCLcBGAs/s200/47194379_2110471845663237_5543992039634370560_n.jpg" width="200" /></a></div>
<span style="background-color: transparent; color: #444444; font-family: "arial" , "helvetica" , sans-serif; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">CMHA provides a full care system for those with addictions, mental health or developmental needs. Serving everyone from children to adults to seniors, all under one roof. CMHA has programs to help individuals and families to lead lives filled with meaning and promise. CMHA works to build a community in which everyone has what they need to live meaningful lives. Building human connections that make it possible for people to achieve their greatest potential. CMHA inspires and supports people in achieving the quality of life they desire. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;"><a href="https://www.canadahelps.org/en/pages/grand-river-all-breed-rescue/" target="_blank">Grand River All Breed Rescue</a> </span><span style="background-color: white; color: #3a3a3a;"> </span></span></h3>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white; color: #444444; font-family: "arial" , "helvetica" , sans-serif;">Grand River All Breed Rescue is a foster-based animal rescue group based in Cambridge, Ontario. They do not operate a shelter – the animals in our program live in home environments with foster owners until they are adopted to a permanent family.</span></span><br />
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<span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif;">Grand River All Breed Animal Rescue has many roles from rescue animals from humane societies, help temporarily foster animals, help with people in crisis keep their pets and trap/neuter and release feral cats. </span></div>
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<span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif;">They are in need of any financial or item donation! No donation is too small or too big. If you are interested in buying items, they also have a <a href="https://www.amazon.ca/gp/registry/wishlist/KLVMK5LZMFX0" target="_blank">wish list</a>.</span><br />
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<a href="https://animalguardian.org/how-to-help/donate-2/" target="_blank"><span style="font-family: "arial" , "helvetica" , sans-serif;">The Animal Guardian Society (TAGS)</span></a></h4>
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<span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif; text-align: center;">Their mission is to provide re-homing and medical care to displaced companion animals and to support the community in areas of humane education, behaviour counseling, the promotion of responsible pet ownership, and the needs of animals.</span></div>
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<a href="https://3.bp.blogspot.com/-vK51K86MYLs/W_2vz1Om-qI/AAAAAAAABpM/9W6MtWKfrYkQ-Wpd9QpbP4GUZOIVh19jQCLcBGAs/s1600/FB_IMG_1543352159731.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif;"><img border="0" data-original-height="762" data-original-width="858" height="284" src="https://3.bp.blogspot.com/-vK51K86MYLs/W_2vz1Om-qI/AAAAAAAABpM/9W6MtWKfrYkQ-Wpd9QpbP4GUZOIVh19jQCLcBGAs/s320/FB_IMG_1543352159731.jpg" width="320" /></span></a><span style="background-color: white; color: #444444; font-family: "arial" , "helvetica" , sans-serif;">TAGS is a charitable non-profit organization and does not receive any government funding. We are entirely reliant on public donations for funds. Other than monetary donations, TAGS needs other pet care items like good quality dog food, dog beds and blankets, leashes and collars, winter coats, dog toys, etc. We also need other items like building materials and services.</span></div>
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<span style="background-color: white;"><span style="border: 0px; color: #444444; font-family: "arial" , "helvetica" , sans-serif; margin: 0px; padding: 0px; vertical-align: baseline;"><i>How We Use Your Money</i></span></span></div>
<span style="background-color: white; color: #444444; font-family: "arial" , "helvetica" , sans-serif;">100% of your donations goes to helping the animals in our program as we have no paid staff. TAGS’s largest expense by far is the veterinary bills. We want to be sure that all our dogs are healthy, and sometimes this means expensive medications or surgeries that cost hundreds or even thousands of dollars. In addition, all TAGS dogs are spayed or neutered, vaccinated and microchipped prior to adoption. While TAGS is fortunate to receive some donations of dog food, we also spend money purchasing quality dog food to feed to our dogs in foster care. Other expenses include the production of training, educational and promotional material.</span><br />
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<a href="https://2.bp.blogspot.com/-vvVepBow-sw/W_2uw0WFxfI/AAAAAAAABpA/K3W3wwn6J5ECXFFcxLkmRxhuQEI5UkN0gCLcBGAs/s1600/FB_IMG_1543351977870.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="647" data-original-width="647" height="320" src="https://2.bp.blogspot.com/-vvVepBow-sw/W_2uw0WFxfI/AAAAAAAABpA/K3W3wwn6J5ECXFFcxLkmRxhuQEI5UkN0gCLcBGAs/s320/FB_IMG_1543351977870.jpg" width="320" /></a><span style="background-color: rgba(255 , 255 , 255 , 0.6); color: #444444; font-family: "arial" , "helvetica" , sans-serif;"><a href="http://www.petpatrol.ca/" target="_blank">Pet Patrol Cat Rescue</a></span></h4>
<span style="background-color: white; color: #444444; font-family: "arial" , "helvetica" , sans-serif;">Pet Patrol is an entirely volunteer-run, non-profit organization in the Waterloo Region area. They began in 1996 in recognition of the overpopulation problem of felines in our community. Giving cats a second chance and an opportunity for a full life as they are a NO KILL rescue. Pet Patrol helps cats that have been abandoned, ill or homeless, to find new homes. </span><br />
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<span style="color: #444444;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white; font-family: "arial" , "helvetica" , sans-serif;">Pet Patrol also help feral cats with their TNR (Trap Neuter Return) Program, colony feeding programs and helping to find hobby farms for the less socialized cats so they can roam freely but will still receive annual vet care, daily food and water and a warm, dry place to sleep.</span></span></span><br />
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<span style="background-color: white; font-family: "arial" , "helvetica" , sans-serif;"><a href="https://www.thedonkeysanctuary.ca/" target="_blank">Donkey Sanctuary</a></span></h4>
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<a href="https://2.bp.blogspot.com/-y4j8CNy1B6s/W_2xEGS3jqI/AAAAAAAABpk/2VerB0g7GQYzdTnUaed90tbKGQzir4JDQCLcBGAs/s1600/FB_IMG_1543352505502.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="960" data-original-width="720" height="320" src="https://2.bp.blogspot.com/-y4j8CNy1B6s/W_2xEGS3jqI/AAAAAAAABpk/2VerB0g7GQYzdTnUaed90tbKGQzir4JDQCLcBGAs/s320/FB_IMG_1543352505502.jpg" width="240" /></a></div>
<span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif;">Located in Puslinch on a 100 acres you will find the Donkey Sanctuary. Where they provide a lifelong home for donkeys, mules and hinnies who are unwanted, neglected, abused, or whose owners can no longer care for them. They promote the responsible stewardship of all animals through humane education. </span><br />
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<span style="color: #444444;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">The Sanctuary is a working farm and to keep the cost down (and all profits going towards the animals) they only have a few staff members. </span></span><br /><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">There is always a lot of work tending to the animals, giving medication and cleaning barnyards. If you are interested in being a hands-on volunteer, you need to visit their website to find the next orientation session. This is a 1 day training course that is required in order to volunteer with the animals. </span></span><br /><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">You can also do non- animal related events that require volunteers such as their Open Days event. </span></span></span><br />
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<a href="https://4.bp.blogspot.com/-ZfJE6LdqShw/XAAVM8j4i5I/AAAAAAAABrw/wo7xT_SZb_gl0oGrgmM4RhZEB6Av7AyGQCLcBGAs/s1600/20181128_171003.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://4.bp.blogspot.com/-ZfJE6LdqShw/XAAVM8j4i5I/AAAAAAAABrw/wo7xT_SZb_gl0oGrgmM4RhZEB6Av7AyGQCLcBGAs/s320/20181128_171003.jpg" width="240" /></a><span style="background-color: rgba(255, 255, 255, 0.8); letter-spacing: 1px;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="https://shop.wwf.ca/collections/adoptions/individual" target="_blank">World Wild Life Fund</a></span></span></h4>
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<span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif;">We have heard of them and maybe even seen some of their heart wrenching commercials but did you know you can donate and get the perfect gift!? You can adopt and animal, receive information on that animal, a certificate and a stuffed animal. They also have the new 'Wild Card' option where more money goes towards the animals and you receive a wildlife card only.</span><br />
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<span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif;">By symbolically adopting a specie, you will help conserve wildlife and the future of our plant for generation. There is over 30 different species to choose from that you are bound to find the perfect match for the special person on your list. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><a href="http://www.evah.ca/" target="_blank"><b>East Village Animal Hospital</b></a></span></h4>
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<span id="docs-internal-guid-28c8793f-7fff-7c06-2df1-d7a143d205ed"><span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif; vertical-align: baseline; white-space: pre-wrap;">EVAH is a Humane Alliance-partnered ‘High Volume Spay/Neuter Clinic’ dedicated to providing comprehensive preventive medicine services, including spay/neuter/vaccination/microchipping/anti-parasite treatments, as well as general out-patient medical and surgical services for pets cared for by low-income individuals, those on social assistance, animal rescue groups, humane societies and municipal shelters in a 12 county region surrounding Kitchener and London.</span></span><br />
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<span style="color: #444444;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: x-large;"><b>Plants</b></span></span></h3>
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<a href="https://2.bp.blogspot.com/-XYgLm0FF0ks/W_7uPmhd5dI/AAAAAAAABrA/hTPwzCS-u6YPNEr5-34Jh9nOe3RN1VU0wCLcBGAs/s1600/download.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="213" data-original-width="237" src="https://2.bp.blogspot.com/-XYgLm0FF0ks/W_7uPmhd5dI/AAAAAAAABrA/hTPwzCS-u6YPNEr5-34Jh9nOe3RN1VU0wCLcBGAs/s1600/download.png" /></a><a href="https://www.canadahelps.org/en/charities/seeds-of-diversity-canada-programme-semencier-du-patrimoin/" target="_blank"><span style="font-family: "arial" , "helvetica" , sans-serif;">Seeds Of Diversity Canada</span></a></h4>
<span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white;">Seeds of Diversity Canada is a non-profit network of gardeners and farmers, promoting biodiversity of food crops through conservation, documentation, and use of open-pollinated plants. </span><span style="background-color: white;">Their mission is to teach and encourage seed-saving of vegetables, fruits, and grains suitable for the diverse climates of Canada. </span></span><br />
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<a href="https://www.regionofwaterloo.ca/en/living-here/community-gardens.aspx" target="_blank"><span style="font-family: "arial" , "helvetica" , sans-serif;">Community Gardens</span></a></h4>
<a href="https://3.bp.blogspot.com/-Dtdb9powH8Q/W_7uiN-S0uI/AAAAAAAABrI/CSx0eVo-IgYWRxex7icXLAsgK7h16GzzQCLcBGAs/s1600/communitygarden.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="720" data-original-width="960" height="240" src="https://3.bp.blogspot.com/-Dtdb9powH8Q/W_7uiN-S0uI/AAAAAAAABrI/CSx0eVo-IgYWRxex7icXLAsgK7h16GzzQCLcBGAs/s320/communitygarden.jpg" width="320" /></a><br />
<span style="background-color: white; color: #444444; font-family: "arial" , "helvetica" , sans-serif;">The community gardens in Waterloo Region are part of the Waterloo Region Community Gardening Network. The Network is composed of garden organizers, gardeners and representatives from community agencies that promote healthy and inclusive communities.</span><br />
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<span style="background-color: white; color: #444444; font-family: "arial" , "helvetica" , sans-serif;">The Ministry of Education sees school gardens as a tool for promoting well-being. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white;"> Learn more about </span><a href="https://www.regionofwaterloo.ca/en/living-here/resources/Documents/SchoolGardens_WR_Scan.pdf" style="background: rgb(255, 255, 255); box-sizing: border-box; font-weight: 600;" target="_blank" title="Open file in new window: SchoolGardens_WR_Scan.pdf">Gardens for Healthy Schools</a></span><span style="background-color: white;"><span style="color: #444444;"><span style="font-family: "arial" , "helvetica" , sans-serif;"> from a recent scan of school gardens in Waterloo Region</span><span style="font-family: "arial" , "helvetica" , sans-serif;">.</span></span><span style="font-family: "arial" , "helvetica" , sans-serif;"> </span></span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="https://www.canadahelps.org/en/charities/rare-charitable-research-reserve/" target="_blank">Rare</a></span></h4>
<span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif;">Rare Charitable Research Reserve is an urban land trust and environmental institute in Waterloo Region. Their first four locations are protecting almost 1000 acres of highly sensitive land. </span><br />
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<a href="https://2.bp.blogspot.com/-A6GpOtttE00/W_2psqLydaI/AAAAAAAABos/1a7yOkXLn1YyqHfB2ju0GCM9YKzVIK9BwCLcBGAs/s1600/bright-daylight-environment-240040.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif;"><img border="0" data-original-height="1040" data-original-width="1600" height="206" src="https://2.bp.blogspot.com/-A6GpOtttE00/W_2psqLydaI/AAAAAAAABos/1a7yOkXLn1YyqHfB2ju0GCM9YKzVIK9BwCLcBGAs/s320/bright-daylight-environment-240040.jpg" width="320" /></span></a><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif;">Rare works with their team and members of the community to discover the most inclusive practice and find answers to environmental issues for ecological integrity and future generations. Their emphasis is on education and engagement of the community. </span><br /><span style="color: #444444;"><span style="font-family: "arial" , "helvetica" , sans-serif;">The research informs restoration practices and educational programs through Chain of Learning that is geared towards young learners in a program called Every Child Outdoors (ECO). This model promotes active, hands-on, problem- based environmental learning in the great outdoors. </span></span><br /><span style="color: #444444;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Visit <a href="http://raresites.org/" target="_blank">Rare's website</a> for more information on how you can participate </span></span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="https://www.canadahelps.org/en/charities/elora-environment-centre/" target="_blank">Elora Environmental Centre</a><div class="separator" style="clear: both; text-align: center;">
<span style="color: black;"><a href="https://www.canadahelps.org/en/charities/elora-environment-centre/" target="_blank"></a></span><a href="https://1.bp.blogspot.com/-LsXqCP8r65Q/W_7s1taiFAI/AAAAAAAABq0/WtllMdSlvjYoHCnF9SXjrcPfmHjN_W0dACLcBGAs/s1600/1510679_794159163944168_1007782797_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="color: black;"><img border="0" data-original-height="384" data-original-width="234" height="320" src="https://1.bp.blogspot.com/-LsXqCP8r65Q/W_7s1taiFAI/AAAAAAAABq0/WtllMdSlvjYoHCnF9SXjrcPfmHjN_W0dACLcBGAs/s320/1510679_794159163944168_1007782797_n.jpg" width="193" /></span></a></div>
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<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">Their mission has been to deliver cost-effective programs and services based on leading<span style="background-color: white; box-sizing: border-box; font-weight: 400;">-edge business and technology skills that will conserve energy, reduce water usage, optimize resource use, promote recycling and creative re-using, and minimize waste. </span></span><br />
<span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #444444;">As land development increases we loose some of our tree canopies. </span><span style="background-color: white; white-space: pre-wrap;">Neighbourwoods is a branch of the Elora Environment Centre, and a registered Canadian charity, working to rebuild the community tree canopy through tree planting, stewardship, public education and advocacy about the need for, and value of trees. </span></span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">As a non-profit organization we can offer independent and unbiased advice with a clear dedication and commitment to the environment</span><span style="font-family: arial, helvetica, sans-serif;">.</span></span></div>
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<i><span style="font-family: Arial, Helvetica, sans-serif;">The holidays are a time of year that we need to remember to be charitable to the ones without a voice and less fortunate than we are. </span></i><br />
<i><span style="font-family: Arial, Helvetica, sans-serif;">Let this holiday season inspire you to make it the year of change. Try donating or volunteering at one of a few of these organizations. They are making a big difference in our community and always welcome help. </span></i><br />
<i><span style="font-family: Arial, Helvetica, sans-serif;">'Tis the season of giving ! </span></i><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><i>Happy Holidays.</i></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><i>Love, </i></span><i style="font-family: Arial, Helvetica, sans-serif;">The Coach House Team </i></div>
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The Coach House Therapeutic Centrehttp://www.blogger.com/profile/02760412320451195910noreply@blogger.com0tag:blogger.com,1999:blog-6417084710177054514.post-56909358246570527842018-11-25T16:19:00.000-08:002018-11-25T16:19:22.328-08:00Fall Recipes<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="mcnImageContent" style="padding: 0px 9px; text-align: center; text-size-adjust: 100%;" valign="top"><span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;"><img align="center" alt="" class="mcnImage" src="https://gallery.mailchimp.com/9f50b08fbb58d4f1929b0036f/images/0a3425e0-1e8f-4a59-b8d9-dde108abe5c4.png" style="border: 0px; display: inline !important; height: auto; max-width: 469px; outline: none; padding-bottom: 0px; vertical-align: bottom;" width="469" /></span></span></td></tr>
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<tr><td class="mcnTextContent" style="line-height: 24px; padding: 0px 18px 9px;" valign="top"><span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;">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.</span></span></td></tr>
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<tr><td class="mcnTextContent" style="line-height: 24px; padding: 0px 9px;" valign="top" width="564"><span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;"><b>INGREDIENTS </b></span></span><br />
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<li itemprop="ingredients" style="text-size-adjust: 100%;"><span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;">2 1/2 cups all-purpose flour</span></span></li>
<li itemprop="ingredients" style="text-size-adjust: 100%;"><span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;">1 teaspoon baking soda</span></span></li>
<li itemprop="ingredients" style="text-size-adjust: 100%;"><span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;">1 teaspoon baking powder</span></span></li>
<li itemprop="ingredients" style="text-size-adjust: 100%;"><span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;">1 teaspoon ground cinnamon</span></span></li>
<li itemprop="ingredients" style="text-size-adjust: 100%;"><span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;">1/2 teaspoon ground nutmeg</span></span></li>
<li itemprop="ingredients" style="text-size-adjust: 100%;"><span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;">1/2 teaspoon salt</span></span></li>
<li itemprop="ingredients" style="text-size-adjust: 100%;"><span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;">1 cup granulated sugar</span></span></li>
<li itemprop="ingredients" style="text-size-adjust: 100%;"><span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;">1/2 cup butter (1 stick), softened</span></span></li>
<li itemprop="ingredients" style="text-size-adjust: 100%;"><span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;">1 cup fresh oven roasted sugar pumpkin</span></span></li>
<li itemprop="ingredients" style="text-size-adjust: 100%;"><span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;">1 large egg</span></span></li>
<li itemprop="ingredients" style="text-size-adjust: 100%;"><span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;">1 teaspoon vanilla extract</span></span></li>
<li itemprop="ingredients" style="text-size-adjust: 100%;"><span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;">1/2 bag of semi-sweet chocolate chips</span></span></li>
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<span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;"><strong>PREHEAT</strong> oven to 350° F. Grease baking sheets.</span></span><br />
<span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span></span> <span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;"><strong>COMBINE</strong> 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.</span></span><br />
<span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span></span> <span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;"><strong>BAKE</strong> for 15 to 18 minutes or until edges are firm. Cool on baking sheets for 2 minutes; remove to wire racks to cool completely.</span></span><br />
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Osteopath John, loves this favourite simple classic fall time recipe. It's perfect for a cosy night in as the nights get colder. </div>
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<strong class="recipe-setTitle" style="box-sizing: border-box;"><span style="font-family: "georgia" , "times new roman" , serif;">INGREDIENTS</span></strong><span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;">:</span></span><br />
<span style="background-color: white;"><strong class="recipe-setTitle" style="box-sizing: border-box;"><span style="font-family: "georgia" , "times new roman" , serif;">Dumplings</span></strong></span><br />
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<span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;">2 cups flour</span></span></div>
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<span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;">4 tsp baking powder</span></span></div>
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<span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;">1 tsp salt</span></span></div>
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<span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;">¼ cup shortening</span></span></div>
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<span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;">1 cup less 2 tbsp milk</span></span></div>
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<span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;">3 - 4 apples, peeled, halved and cored</span></span></div>
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<span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;">½ cup granulated sugar</span></span></div>
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<span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;">1 tsp cinnamon</span></span></div>
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<span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span></span></div>
<span style="background-color: white;"><strong class="recipe-setTitle" style="box-sizing: border-box;"><span style="font-family: "georgia" , "times new roman" , serif;">Brown Sugar Sauce</span></strong></span><br />
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<span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;">2 cups packed brown sugar</span></span></div>
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<span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;">3 Tbsp butter</span></span><br />
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<span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;"><a href="http://3.bp.blogspot.com/-t5WCwYRNa1g/W_s7LdcQAGI/AAAAAAAA-RU/km7EfmOUP0ksJ52gUF3fmJVVY_OZcYW1ACK4BGAYYCw/s1600/baked-apple-dumplings-08.jpg" imageanchor="1"><img border="0" height="288" src="https://3.bp.blogspot.com/-t5WCwYRNa1g/W_s7LdcQAGI/AAAAAAAA-RU/km7EfmOUP0ksJ52gUF3fmJVVY_OZcYW1ACK4BGAYYCw/s640/baked-apple-dumplings-08.jpg" width="640" /></a></span></span></div>
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<span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;"><strong>PREHEAT</strong> oven to 350° F. Grease baking sheet.</span></span><br />
<span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span></span> <strong style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;">COMBINE </span></strong><span style="background-color: white; font-family: "georgia" , "times new roman" , serif;">flour, baking powder and salt. Using </span>pastry<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;"> 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 </span>floured<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;"> 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.</span><br />
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<span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;">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.</span></span></div>
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<span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;"><strong>BAKE</strong> in 350°F oven until apples are tender, about 30 minutes.</span></span><br />
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<span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;"><a href="http://2.bp.blogspot.com/-rkkL8acuKho/W_s7NAYUOgI/AAAAAAAA-Rc/89ZXEewy42Q-Jn6lEIvbMpXRvGzsZcoFACK4BGAYYCw/s1600/baked-apple-dumplings-09.jpg" imageanchor="1"><img border="0" height="288" src="https://2.bp.blogspot.com/-rkkL8acuKho/W_s7NAYUOgI/AAAAAAAA-Rc/89ZXEewy42Q-Jn6lEIvbMpXRvGzsZcoFACK4BGAYYCw/s640/baked-apple-dumplings-09.jpg" width="640" /></a></span></span></div>
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<tr><td class="mcnDividerBlockInner" style="min-width: 100%; padding: 18px; text-size-adjust: 100%;"><strong style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif;">BROWN SUGAR SAUCE</span></strong><br />
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<span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: small;">1. While dumplings are baking, in a medium saucepan, bring 2 cups water, brown sugar and butter to a boil. Cook for 5 minutes.</span></span></div>
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<span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: small;">2. Serve dumplings warm with Brown Sugar Sauce drizzled over top.</span></span></div>
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Megan Prenty, RMT http://www.blogger.com/profile/06221828431172276628noreply@blogger.com0tag:blogger.com,1999:blog-6417084710177054514.post-62249696180603387002018-11-21T05:56:00.001-08:002018-11-21T05:56:11.768-08:002018 Holiday Gift Guide<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://1.bp.blogspot.com/-tgtpFJC_B9I/W8dOvy0W_bI/AAAAAAAABf0/XCDjEGYJMQsgCm0qgP6UR0mvN6Vqhof_gCLcBGAs/s1600/Report.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><img border="0" data-original-height="315" data-original-width="560" height="360" src="https://1.bp.blogspot.com/-tgtpFJC_B9I/W8dOvy0W_bI/AAAAAAAABf0/XCDjEGYJMQsgCm0qgP6UR0mvN6Vqhof_gCLcBGAs/s640/Report.jpg" width="640" /></span></a></div>
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<span style="color: maroon; font-family: Trebuchet MS, sans-serif; font-size: x-large;">2018 Holiday Gift Guide</span></h2>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large; font-weight: normal;">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.</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span style="font-weight: normal;"><br /></span><span style="font-weight: normal;">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.</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span style="font-weight: normal;"><br /></span><span style="font-weight: normal;">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.</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span style="font-weight: normal;"><br /></span>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.</span><br />
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<i><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-large;">Available at The Coach House</span></i></h2>
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<span style="color: #660000; font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Cocoon Apothecary</span></h3>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">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!</span></div>
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<a href="https://4.bp.blogspot.com/-wAr9uyBIK1o/W8dbC6GYutI/AAAAAAAABgM/xHL58GM9i7E6K6QBFCmE7EG9VSA9U8IuACLcBGAs/s1600/20181017_112544.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><img border="0" data-original-height="1600" data-original-width="1200" height="200" src="https://4.bp.blogspot.com/-wAr9uyBIK1o/W8dbC6GYutI/AAAAAAAABgM/xHL58GM9i7E6K6QBFCmE7EG9VSA9U8IuACLcBGAs/s200/20181017_112544.jpg" width="150" /></span></a><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Some of Cocoon's new products this year are Jade Rollers, Rosey Cheeks Facial Oil Serum and a starter kit from the Malechemy line. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The Coach House carries a wide variety of <a href="https://www.cocoonapothecary.com/" target="_blank">Cocoon </a>but you can also visit her adorable store front on Ledger Street in Kitchener. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Read up more about Cocoon on our past blog <a href="https://thecoachhousetc.blogspot.com/2017/06/talking-chemical-free-skin-with-cocoon.html" target="_blank">Talking Chemical Free Skin Care</a> also a little interview with <a href="https://www.facebook.com/coachhousetc/videos/1027141454085434/" target="_blank">Jessica </a>.</span></div>
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<span style="color: #660000; font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">Lavender and Stone</span></span></h3>
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">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. </span><br />
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">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 <a href="https://www.facebook.com/Lavenderandstoneshop/" target="_blank">Lavender and Stone</a> was created. </span><br /><span style="font-family: "arial" , "helvetica" , sans-serif;">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 <a href="https://www.facebook.com/Lavenderandstoneshop/" target="_blank">Facebook </a>and <a href="https://www.etsy.com/shop/lavenderandstoneshop" target="_blank">etsy </a>to get custom pieces created. </span></span><br />
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<span style="color: #660000; font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The Plume Boutique </span></h3>
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<a href="https://3.bp.blogspot.com/-FTqkrcN7RJY/W8dgmLtyj1I/AAAAAAAABhU/wEOcdhM2qEAgPAquuwJH5rIbeTEBQeDKgCLcBGAs/s1600/20181016_093902.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://3.bp.blogspot.com/-FTqkrcN7RJY/W8dgmLtyj1I/AAAAAAAABhU/wEOcdhM2qEAgPAquuwJH5rIbeTEBQeDKgCLcBGAs/s320/20181016_093902.jpg" width="240" /></span></a><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><div style="font-weight: 400;">
We started carrying <a href="https://www.facebook.com/The-Plume-Boutique-1873416456207732/" target="_blank">The Plume Boutique'</a>s beautifully made items after meeting Hillary Grimm at the Luna Market in September. <span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><span style="font-weight: 400;">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.</span></span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><span style="font-weight: 400;"> </span></span></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><span style="font-weight: 400;"><br /></span></span></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><span style="font-weight: 400;">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 <a href="https://www.facebook.com/pg/The-Plume-Boutique-1873416456207732/about/?ref=page_internal" target="_blank">Facebook </a>or <a href="https://www.etsy.com/ca/shop/theplumeboutique?fbclid=IwAR215I5qjJ6ea8wUyANAiIxoGFKPqnzWfcPqY4yqPMxtho-wOIm3LvwG0PU" target="_blank">Etsy </a>page. </span></span></span></div>
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<a href="https://3.bp.blogspot.com/-QUcltJMxKTw/W8dgTtzYBcI/AAAAAAAABhM/XUcpSerSvLMIVj-2JuqJQTlvllLm2IPsQCLcBGAs/s1600/20180918_133832.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://3.bp.blogspot.com/-QUcltJMxKTw/W8dgTtzYBcI/AAAAAAAABhM/XUcpSerSvLMIVj-2JuqJQTlvllLm2IPsQCLcBGAs/s320/20180918_133832.jpg" width="240" /></a><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #660000; font-size: large;">Fine Fettle Tea</span></span></h3>
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<a href="https://3.bp.blogspot.com/-QUcltJMxKTw/W8dgTtzYBcI/AAAAAAAABhM/XUcpSerSvLMIVj-2JuqJQTlvllLm2IPsQCLcBGAs/s1600/20180918_133832.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-size: large;"></span></a><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><a href="https://www.facebook.com/finefettletea/" target="_blank">Fine Fettle Teas</a> 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. </span><br />
<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;">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. </span></span><br />
<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;">You can pick up Fine Fettle Teas from the clinic. The entire line along with tea accessories can be found at <a href="http://www.giftedwaterloo.com/" target="_blank">Gifted </a>. </span></span><br />
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<a href="https://3.bp.blogspot.com/-l8Bmmw9fAnk/W-LzxHxzvuI/AAAAAAAABi4/5kg_nYeJnGoqEajHXRm-8pmyvSLzHt1bQCLcBGAs/s1600/Joy.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1028" data-original-width="1369" height="240" src="https://3.bp.blogspot.com/-l8Bmmw9fAnk/W-LzxHxzvuI/AAAAAAAABi4/5kg_nYeJnGoqEajHXRm-8pmyvSLzHt1bQCLcBGAs/s320/Joy.jpg" width="320" /></a><span style="color: #4c1130; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"> Basd</span></h3>
<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">If you are looking for a clean, plant-based and cruelty-free product that will make your skin feel and smell fantastic? </span></span><br />
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">You are in luck, <a href="https://www.facebook.com/basdbodycare/" target="_blank">Basd </a>is just that with a flirty and empowering marketing side which we love! </span></span><br />
<span style="font-size: large;"><span style="font-family: arial, helvetica, sans-serif;"><br /></span><span style="font-family: "arial" , "helvetica" , sans-serif;">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. </span></span><br />
<span style="font-size: large;"><span style="font-family: arial, helvetica, sans-serif;"><br /></span><span style="font-family: "arial" , "helvetica" , sans-serif;">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. </span></span><br />
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<span style="color: #0c343d; font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Who doesn't love some good quality and locally made chocolates in their advent calendar or stocking?</span></div>
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<a href="https://1.bp.blogspot.com/-5BTzvg64550/W-L1pGrIcxI/AAAAAAAABjE/6YK2nvSTcX0ZKwkvHjLYHmUSIoWLQxpAACLcBGAs/s1600/esta%2Bowners.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="307" data-original-width="518" height="189" src="https://1.bp.blogspot.com/-5BTzvg64550/W-L1pGrIcxI/AAAAAAAABjE/6YK2nvSTcX0ZKwkvHjLYHmUSIoWLQxpAACLcBGAs/s320/esta%2Bowners.jpg" width="320" /></a><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><a href="https://www.estachocolates.com/" target="_blank"><b>Esta Chocolates</b></a> 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. </span><br />
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">They use the finest ingredients and a recipe that has been passed down from a master European Chocolatier. Need I say anything else? </span></span><br />
<span style="font-size: large;"><span style="font-family: arial, helvetica, sans-serif;"><br /></span><span style="font-family: "arial" , "helvetica" , sans-serif;">Their premium truffles come in various mouthwatering flavours and are consistently delicious. You can visit their store on </span><span style="background-color: white;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><i>550 Parkside Drive Unit D5 </i>in Waterloo. </span></span></span><br />
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<span style="font-size: large;"><span style="background-color: white;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Esta Chocolate also do custom orders if you are a business or have an event coming up! </span></span></span><br />
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="https://www.rheothompson.com/"><b>Rheo Thompson Chocolates</b></a> 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! </span></span><br />
<span style="font-size: large;"><span style="font-family: arial, helvetica, sans-serif;"><br /></span><span style="font-family: "arial" , "helvetica" , sans-serif;">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!</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><a href="https://reidchocolates.com/pages/about-us"><b>Reid's Chocolates</b></a> started in 1948 in Cambridge as a specialty nut shop, and in 1971 started to offer handmade chocolates and confections. </span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">This year actually marked their <i>70th</i> <i>anniversary</i> and they celebrated by adding a shop location in Guelph at The Old Quebec Street Mall as well as second location in Cambridge (Galt). </span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">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</span>!</span><br />
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<a href="https://4.bp.blogspot.com/-QsYgNzJ7zoE/W-Q8uH_N6rI/AAAAAAAABjo/6RBM_UICM58ZdJvqR0YB7h36OicmIKs5QCLcBGAs/s1600/IMG_3531.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://4.bp.blogspot.com/-QsYgNzJ7zoE/W-Q8uH_N6rI/AAAAAAAABjo/6RBM_UICM58ZdJvqR0YB7h36OicmIKs5QCLcBGAs/s320/IMG_3531.jpg" width="320" /></a></div>
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><a href="https://www.facebook.com/andiesboutiquewaterloo" target="_blank"><b>Andie's</b></a> 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 !?</span><br />
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"> Andrea and her team take great pride in helping their customer's find pieces that suit their figure, budget and style. </span></span><br />
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">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. </span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><a href="http://www.justforyoufinelingerie.com/" target="_blank"><b>Just for you Lingerie</b></a> </span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">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. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">No matter your shape, curves or size their wide range of styles and sizes will leave everyone feeling fabulous in their new purchase. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">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.</span> </span><br />
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<a href="https://2.bp.blogspot.com/-YCZJnqfLiJ4/W_S7B_1nTnI/AAAAAAAAAn4/305MCrnuBfEX4CzFKDfbrV1q_N6FnVBjgCLcBGAs/s1600/image3.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://2.bp.blogspot.com/-YCZJnqfLiJ4/W_S7B_1nTnI/AAAAAAAAAn4/305MCrnuBfEX4CzFKDfbrV1q_N6FnVBjgCLcBGAs/s320/image3.jpg" width="240" /></a><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><a href="http://loopclothing.net/" target="_blank">Loop Clothing</a></span></span></h4>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial"; white-space: pre-wrap;"><span style="font-size: large;">If you have a stylish guy on your Christmas list, then look no further than Loop Clothing. </span></span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial"; white-space: pre-wrap;"><span style="font-size: large;">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.</span></span></span><br />
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<a href="https://4.bp.blogspot.com/-gSp3KcMtpJM/W-n-VzShqzI/AAAAAAAABmE/QGEeLH9nK5AG0rP0OFNMeGt5Xp_neoI0gCLcBGAs/s1600/image2%2B%25282%2529.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://4.bp.blogspot.com/-gSp3KcMtpJM/W-n-VzShqzI/AAAAAAAABmE/QGEeLH9nK5AG0rP0OFNMeGt5Xp_neoI0gCLcBGAs/s320/image2%2B%25282%2529.jpeg" width="320" /></a></div>
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">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.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Alexandria shoes are unique so that you stand out in a crowd. You can find this fantastic store in the Uptown Waterloo Shops. </span><span style="font-family: arial, helvetica, sans-serif; font-size: large;">They also have gift cards, if you want to ensure your gift is the perfect fit. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><a href="https://uni-koncept.com/" target="_blank">Uni-Koncept</a></span></h4>
<a href="https://3.bp.blogspot.com/-kHUR_-OSkzg/W_HOmBrHyrI/AAAAAAAABm0/p5OkA7DUa0wpecZ6arSV_AsD28RpOx9qgCLcBGAs/s1600/image2%2B%25283%2529.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://3.bp.blogspot.com/-kHUR_-OSkzg/W_HOmBrHyrI/AAAAAAAABm0/p5OkA7DUa0wpecZ6arSV_AsD28RpOx9qgCLcBGAs/s320/image2%2B%25283%2529.jpeg" width="320" /></a><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">A new, must visit, shop in Uptown is Uni-Koncept! </span><br />
<span style="font-family: arial, helvetica, sans-serif; font-size: large;">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. </span><br />
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">If you have a holiday party to attend or a stylist lady to buy for, this is the place for you. </span></span><br />
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">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! </span><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">You can find Uni-Koncept in the newly built plaza across from the Uptown shops.</span></span></div>
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<span style="font-family: "arial"; white-space: pre-wrap;"><span style="font-size: large;">Coffee. Whiskey. Bread. </span></span><br />
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<span style="font-family: "arial"; white-space: pre-wrap;"><span style="font-size: large;">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. </span></span><br />
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<span style="font-family: "arial"; white-space: pre-wrap;"><span style="font-size: large;">You can also check out their other beautiful locations, Smile Tiger (Kitchener) and Blackwing (Galt) as well. </span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><a href="http://www.badencoffee.ca/index.php"><b>Baden Coffee Company</b></a> </span></h4>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">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!) </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">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!</span><br />
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<a href="https://1.bp.blogspot.com/-n-AuV2E5pcc/W_S85jhsV3I/AAAAAAAAAoM/AxZQNghqEWMWeWTCPbp59zm8osT20aF2wCLcBGAs/s1600/image1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1201" height="320" src="https://1.bp.blogspot.com/-n-AuV2E5pcc/W_S85jhsV3I/AAAAAAAAAoM/AxZQNghqEWMWeWTCPbp59zm8osT20aF2wCLcBGAs/s320/image1.jpg" width="240" /></a><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><a href="https://www.brch.ca/" target="_blank">Brch</a></span></h4>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial"; white-space: pre-wrap;"><span style="font-size: large;">If you have a coffee lover on your list, check out brch social at the corner of King & Erb Uptown. </span></span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial"; white-space: pre-wrap;"><span style="font-size: large;">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.</span></span></span><br />
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<span style="background-color: white; color: #404040; font-family: "arial" , "helvetica" , sans-serif; font-size: large;">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. </span><br />
<span style="background-color: white; color: #404040; font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Kultrun places a high value on being a place of commerce that is family run and community oriented. </span><br />
<span style="background-color: white; color: #404040; font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The items you will find at the market range from accessories, home decor items, jewellery and edibles which are sourced</span><span style="background-color: white; color: #404040; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"> both local and global. They are strong supporters of local artisans, producers and clothing designers.</span><span style="background-color: white; color: #404040; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"> Saying 'Every gift has a story' is exactly right!</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><a href="http://www.giftedwaterloo.com/" target="_blank">Gifted</a></span></h4>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">We <span style="color: red;">LOVE </span>Gifted. This cute shop is on Park Street, across from the Sunlife building. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Silvia carries a wide variety of Canadian and locally made items to help support our local artisans and the community. </span><br />
<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">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</span>.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><a href="https://paintbymunzy.com/" target="_blank">Paint By Munzy</a></span></h4>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Paint by Munzy is a brother- sister duo working on their independent art in a Uptown Waterloo gallery. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">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. <i>Being a Coach House client you also get extra 20% off using the promo code 'coachhouse'. </i></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><a href="https://www.toysoupcanada.com/" target="_blank"><b>Toy Soup</b></a></span></h4>
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<span style="background-color: white; font-family: arial, helvetica, sans-serif; font-size: large;">is an independent toy store that has been in business for over 8 years in the village of St. Jacobs. </span><span style="background-color: white; font-family: arial, helvetica, sans-serif; font-size: large;">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! </span><br />
<span style="background-color: white; font-family: arial, helvetica, sans-serif; font-size: large;">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!</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><a href="http://www.doghaus.ca/" target="_blank">Dog Haus</a></span></h4>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="https://2.bp.blogspot.com/-BtHahVXqEe4/W_QvhnTcyZI/AAAAAAAABnU/jCKC325fw1coH7XoRxkOHh33wLjnBEVzwCLcBGAs/s1600/46370043_2857749930917512_6103072193162248192_o.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://2.bp.blogspot.com/-BtHahVXqEe4/W_QvhnTcyZI/AAAAAAAABnU/jCKC325fw1coH7XoRxkOHh33wLjnBEVzwCLcBGAs/s320/46370043_2857749930917512_6103072193162248192_o.jpg" width="320" /></a></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">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. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The Dog Haus also offers training, educational events and a boutique with high quality products. </span></span><br />
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<a href="https://1.bp.blogspot.com/-AQ28quY0Tro/W-il0yyWXxI/AAAAAAAABlQ/HSiZqhENc3MTHhwQLOaNVBzu0og-Q4mlgCLcBGAs/s1600/20181110_104645.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://1.bp.blogspot.com/-AQ28quY0Tro/W-il0yyWXxI/AAAAAAAABlQ/HSiZqhENc3MTHhwQLOaNVBzu0og-Q4mlgCLcBGAs/s320/20181110_104645.jpg" width="240" /></a><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><a href="http://pawsevolution.com/?fbclid=IwAR3GpTCY5WgHHl_nWiJAvoQb2xRNRBIG8cKCpf20kkK7-dGg62OKkKsVN_0" target="_blank">Paws Evolution</a></span></h4>
<span style="background-color: white;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">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.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">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! </span><br />
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<li><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Movie Passes to <a href="http://www.princesscinemas.com/" target="_blank">Princess Cinemas</a></span></li>
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<li><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">A Gift Card to a local restaurant: <a href="https://www.facebook.com/PatentSocial/" target="_blank">Patent Social</a>, <a href="http://www.redhouseuptown.ca/">Red House</a>, <a href="http://www.kingstreettrio.com/">King Street Trio</a>, <a href="http://janetlynnsbistro.com/">Janet Lynn Bistro</a>, etc</span></li>
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<li><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Theatre tickets: <a href="https://kwlt.org/" target="_blank">Kitchener-Waterloo Little Theater</a>, <a href="https://www.draytonentertainment.com/stjacobs-country-playhouse">St Jacob's Country Playhouse/Drayton Entertainment</a>, <a href="https://centreinthesquare.com/event/?utm_source=google&utm_medium=cpc&utm_campaign=Evergreen2018_19&gclid=CjwKCAiAiarfBRASEiwAw1tYv7UTrRk35QuMQL2YXYsTlttJNwrwX8uErbPFUM6T76cEebweWTlUFhoC248QAvD_BwE">Centre in the Square</a></span></li>
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<li><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Classes to learn a new Skill: <a href="https://theculinarystudio.ca/" target="_blank">Culinary Cooking Studio</a>, <a href="https://www.cabinandcoveknits.com/">Cabin and Cove Knits</a>, <a href="https://www.facebook.com/NailedItNite/">Nailed it Night</a>, <a href="http://www.theclayandglass.ca/">Clay and Glass</a>, <a href="https://www.theferalknot.com/" target="_blank">The Feral Knot<span style="color: #b00000;"> </span></a> <a href="https://paintedmugcafe.ca/?fbclid=IwAR2alliBGchqicR-eXzTxxYO8tlbUa-9pVT4OYlDKiSZMr67AyZiE__PBpQ" target="_blank">The Painted Mug Cafe</a></span></li>
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<a href="https://1.bp.blogspot.com/-QOoN0ighlSM/W-4fZ4EnpSI/AAAAAAAAAnY/0lc_7j7VQzoP1iUiZgF_m5o_NF3DfO49ACLcBGAs/s1600/IMG_5628.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://1.bp.blogspot.com/-QOoN0ighlSM/W-4fZ4EnpSI/AAAAAAAAAnY/0lc_7j7VQzoP1iUiZgF_m5o_NF3DfO49ACLcBGAs/s320/IMG_5628.JPG" width="240" /></a><br />
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<li><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"> <a href="http://ammayoga.ca/" target="_blank">Amma Yoga</a></span></li>
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<li><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><a href="https://go-bananas.ca/" target="_blank">Go Bananas</a></span></li>
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<li><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><a href="http://www.theclayandglass.ca/education/camps/" target="_blank">Clay and Glass Camps</a></span></li>
</ul>
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<li><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><a href="https://www.cambridgebutterfly.com/" target="_blank">Butterfly Conservatory</a></span></li>
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<li><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><a href="http://www.viewfinderartstudio.com/" target="_blank">View Finder Studio</a></span></li>
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<li><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><a href="https://www.funvilla.ca/">Funvilla</a></span></li>
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<li><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><a href="https://paintedmugcafe.ca/?fbclid=IwAR2alliBGchqicR-eXzTxxYO8tlbUa-9pVT4OYlDKiSZMr67AyZiE__PBpQ" target="_blank">The Painted Mug Cafe</a></span></li>
</ul>
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<li><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><a href="https://www.kitchener.ca/en/things-to-do/kiwanis-park-and-pool.aspx?_mid_=18721">Kiwanis Park Pool Pass</a></span></li>
</ul>
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<li><span style="font-size: large;"><a href="http://thechildrensartfactory.com/">The Children's Art Factory (Guelph)</a></span></li>
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<li><span style="font-size: large;">Lessons: Swimming, Skating, Dance, Hockey, Horseback Riding, Karate, etc.</span></li>
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<a href="https://2.bp.blogspot.com/-NAk-CZflp7w/W-RHF1lW4iI/AAAAAAAABkM/uuV4OqLrxHU_W1EvvNBxMdqCAZ-KNOBNgCLcBGAs/s1600/art-artistic-arts-and-crafts-395074.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1068" data-original-width="1600" height="209" src="https://2.bp.blogspot.com/-NAk-CZflp7w/W-RHF1lW4iI/AAAAAAAABkM/uuV4OqLrxHU_W1EvvNBxMdqCAZ-KNOBNgCLcBGAs/s320/art-artistic-arts-and-crafts-395074.jpg" width="320" /></a><a href="https://2.bp.blogspot.com/-Yo5GAIO4OPk/W-RHeOJF7aI/AAAAAAAABkU/ozSBfxEfCaIO3EhQ0ezs9V8ix8rYMBpkgCLcBGAs/s1600/butterfly-insect-invertebrate-89770.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="209" src="https://2.bp.blogspot.com/-Yo5GAIO4OPk/W-RHeOJF7aI/AAAAAAAABkU/ozSBfxEfCaIO3EhQ0ezs9V8ix8rYMBpkgCLcBGAs/s320/butterfly-insect-invertebrate-89770.jpg" width="320" /></a><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">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. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">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!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Remember</span><span style="font-size: large;">, 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. </span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">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. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Take the day and stroll the streets, enjoying some time in beautiful Uptown Waterloo. </span><br />
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<span style="font-size: large;">Happy Shopping ! </span></h4>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><i><br /></i></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><i>Love, </i></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><i><br /></i></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><i>The Coach House Team </i></span><br />
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The Coach House Therapeutic Centrehttp://www.blogger.com/profile/02760412320451195910noreply@blogger.com0tag:blogger.com,1999:blog-6417084710177054514.post-6993156788515838612018-11-06T08:59:00.000-08:002018-11-06T08:59:08.742-08:00Ta Ta's, Boobies, BREASTS!!! <br />
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<a href="https://2.bp.blogspot.com/-3Kv8tsQjvVQ/W9iprCTbcVI/AAAAAAAAAKA/4RA0nrcLOzEudowjPO_RfkBhOpXpTvedgCLcBGAs/s1600/boobs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="360" src="https://2.bp.blogspot.com/-3Kv8tsQjvVQ/W9iprCTbcVI/AAAAAAAAAKA/4RA0nrcLOzEudowjPO_RfkBhOpXpTvedgCLcBGAs/s640/boobs.jpg" width="640" /></a></div>
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<span style="font-family: "times" , "times new roman" , serif;">Yes, that's right, <b>BREASTS</b>! Why are we talking about this, you ask? Well, why not? As a female, breasts are part of our bodies, that get more attention in appearance, then they do in our actual health. So, here it is ladies and gentlemen, breast massage (yes, I said massage) can be a great addition to your health regimen. Many, many women (and men) have no idea that this is a thing! It sure is and, its great!</span><br />
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<span style="font-family: "times" , "times new roman" , serif;">Here's a bit of back story for you: Many, many years ago I went on a trip with two of my girlfriends from high school. The one was already familiar with getting massage treatments as her sister at the time was an RMT. She decided to book herself a massage while we were on vacation. I remember sitting in our room with my other friend, waiting until friend A was done her treatment. The door flew open and she had this weird look on her face. She sat down and was kind of quiet (this friend was the very outspoken friend hahaha). I asked her how it went and she replied something along the lines of "I want you to go book one and tell me if they do the same thing to you". My first thought was something seriously wrong happened. She ended up telling us that while she was face up, the body worker was massaging her head, neck and shoulders, then suddenly started massaging her upper chest and breasts and then worked her way up to her face. She continued explaining the rest of the massage and finally, she thought it was too weird and decided to stop the treatment. </span></div>
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<span style="font-family: "times" , "times new roman" , serif;">Now you are probably thinking, where I am going with this? The thing is for someone who was getting massage treatments on a regular basis, she thought that getting her breasts massaged was very strange. But in actual fact, it really isn't. It was weird because she never experienced it before and also we were in a different country. Was it a consent issue and language barrier? I really don't know. In North America, breasts are considered sexual and really that's it. My point is, breast tissue is in fact just that - Tissue. It is a part of the body that also needs work on, just like any other part of the body. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><i><b>Fast forward 4 years later :</b></i></span><br />
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<span style="font-family: "times" , "times new roman" , serif;">As a female student, being in massage school in fourth term, hearing that we will be learning breast massage actually made me uncomfortable. I didn't want anyone to see my chest exposed, let alone have someone other then my significant other "touch" them. I honestly thought it was weird. But seeing the teacher show and explain the demonstration, I thought "actually this isn't too bad".</span><br />
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<a href="https://3.bp.blogspot.com/-U__QcdZAk-c/W9Xy5DnywwI/AAAAAAAAAJE/mQ1_ffbfn-49sx2NrDGMV15OeH0vX6N8ACLcBGAs/s1600/20181028_105614.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><br />
<a href="https://3.bp.blogspot.com/-pqfRY_h7R7A/W9Xy-wQyY-I/AAAAAAAAAJI/9VBdV6y_-r8SibygYCY-4Zo1CGnqo_lCQCLcBGAs/s1600/20181028_105645.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://3.bp.blogspot.com/-pqfRY_h7R7A/W9Xy-wQyY-I/AAAAAAAAAJI/9VBdV6y_-r8SibygYCY-4Zo1CGnqo_lCQCLcBGAs/s320/20181028_105645.jpg" width="177" /></a><span style="font-family: "times" , "times new roman" , serif;">In a class of about 54 students, I partnered with a female friend of mine. I can't remember who got treated first but regardless, I honestly felt so awkward. When she was treating me I kept telling myself, "its just fatty tissue, no big deal". At the time I didn't have children, so the notion of my breasts being touched other then in a sexual way was foreign to me. I was even counting and taking deep breaths at the beginning of the treatment. She was also very quiet and trying to concentrate. I must say, after awhile we both seemed to relax and when she was done, I felt like a whole new person. I felt like I could breathe, my shoulders felt relaxed and down. My neck tension was released. Let's just say my chest actually felt fantastic!! At the end of the class all of the females were standing up stretching and some were even bent over shimmying their upper bodies. It was actually pretty funny, but I AM sure glad I was able to learn and experience this. </span><br />
<a href="https://3.bp.blogspot.com/-pqfRY_h7R7A/W9Xy-wQyY-I/AAAAAAAAAJI/9VBdV6y_-r8SibygYCY-4Zo1CGnqo_lCQCLcBGAs/s1600/20181028_105645.jpg" imageanchor="1" style="-webkit-text-stroke-width: 0px; background-color: transparent; clear: right; color: #0066cc; float: right; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin-bottom: 1em; margin-left: 1em; orphans: 2; text-align: center; text-decoration: underline; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"></a><span style="font-family: "times" , "times new roman" , serif;"><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><span style="font-family: "arial" , "helvetica" , sans-serif;"></span><br /></span>
<a href="https://3.bp.blogspot.com/-U__QcdZAk-c/W9Xy5DnywwI/AAAAAAAAAJE/mQ1_ffbfn-49sx2NrDGMV15OeH0vX6N8ACLcBGAs/s1600/20181028_105614.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://3.bp.blogspot.com/-U__QcdZAk-c/W9Xy5DnywwI/AAAAAAAAAJE/mQ1_ffbfn-49sx2NrDGMV15OeH0vX6N8ACLcBGAs/s320/20181028_105614.jpg" width="177" /></a><span style="font-family: "times" , "times new roman" , serif;">Now you may think: OK so why get it done? Well there are many <a href="https://thewomenswellnesscollective.com/journal/2018/1/29/healing-breast-massage" target="_blank">benefits to getting a breast massage</a>. Originally people may think that it is ONLY for women who have had a mastectomy, or breast reduction. These two factors are quite beneficial for those conditions, however, if you have breasts, then that is reason enough to get a treatment. Breast tissue is full of lymph vessels, veins, and fatty tissue. These areas are overlooked because of our ideas of what they are. We have breasts for one reason - to feed your baby. That is what the body has created to be able to nourish your child. (By the way no judgement if you didn't breast feed - do what works for you!) However, hormonal changes can affect our breast tissue, pregnancy, weight loss/gain,</span><br />
<a href="https://2.bp.blogspot.com/-9R1uoWnS0qc/W9XyP8FXWgI/AAAAAAAAAI8/gBzRksZ2kUQglIIBUYOR8-eie5iNHPznQCLcBGAs/s1600/20181028_105552.jpg" imageanchor="1" style="-webkit-text-stroke-width: 0px; background-color: transparent; clear: right; color: #0066cc; float: right; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin-bottom: 16px; margin-left: 16px; orphans: 2; text-align: center; text-decoration: underline; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif;"></span><br /></a><a href="https://2.bp.blogspot.com/-9R1uoWnS0qc/W9XyP8FXWgI/AAAAAAAAAI8/gBzRksZ2kUQglIIBUYOR8-eie5iNHPznQCLcBGAs/s1600/20181028_105552.jpg" imageanchor="1" style="-webkit-text-stroke-width: 0px; background-color: transparent; clear: right; color: #0066cc; float: right; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin-bottom: 16px; margin-left: 16px; orphans: 2; text-align: center; text-decoration: underline; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif;"></span><br /></a><br />
<a href="https://2.bp.blogspot.com/-9R1uoWnS0qc/W9XyP8FXWgI/AAAAAAAAAI8/gBzRksZ2kUQglIIBUYOR8-eie5iNHPznQCLcBGAs/s1600/20181028_105552.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: "arial" , "helvetica" , sans-serif;"></span></a><span style="font-family: "times" , "times new roman" , serif;">wearing a bra, age, exercise, family health history etc.</span><br />
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<a href="https://2.bp.blogspot.com/-9R1uoWnS0qc/W9XyP8FXWgI/AAAAAAAAAI8/gBzRksZ2kUQglIIBUYOR8-eie5iNHPznQCLcBGAs/s1600/20181028_105552.jpg" imageanchor="1" style="color: #0066cc; font-family: "times new roman"; font-size: 16px; font-variant-east-asian: normal; font-variant-numeric: normal;"><img border="0" data-original-height="1600" data-original-width="900" height="640" src="https://2.bp.blogspot.com/-9R1uoWnS0qc/W9XyP8FXWgI/AAAAAAAAAI8/gBzRksZ2kUQglIIBUYOR8-eie5iNHPznQCLcBGAs/s640/20181028_105552.jpg" width="355" /></a></div>
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<a href="https://2.bp.blogspot.com/-9R1uoWnS0qc/W9XyP8FXWgI/AAAAAAAAAI8/gBzRksZ2kUQglIIBUYOR8-eie5iNHPznQCLcBGAs/s1600/20181028_105552.jpg" imageanchor="1" style="-webkit-text-stroke-width: 0px; background-color: transparent; clear: left; color: #0066cc; float: left; font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin-bottom: 1em; margin-right: 1em; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"></a><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br />
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<span style="font-family: "times" , "times new roman" , serif;">Main reasons are to become more familiar with your body and notice any changes happening in your body. Common factors to get a treatment are: </span><br />
<ul><a href="https://2.bp.blogspot.com/-z1fsoSeQjko/W9XzWi8YsHI/AAAAAAAAAJg/JdiZ53VYX68HWa9fuEs7OSXSidw4MZUzgCLcBGAs/s1600/20181028_111121.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a>
<li><span style="font-family: "times" , "times new roman" , serif;">Postural issues - mid back pain</span></li>
<li><span style="font-family: "times" , "times new roman" , serif;">Reduction surgery</span></li>
<li><span style="font-family: "times" , "times new roman" , serif;">Mastectomy or lumpectomy</span></li>
<li><span style="font-family: "times" , "times new roman" , serif;">Pre/post pregnancy</span></li>
<li><span style="font-family: "times" , "times new roman" , serif;">Having difficulty breast feeding - blocked duct/mastitis</span></li>
<li><span style="font-family: "times" , "times new roman" , serif;">Shoulder problems </span></li>
<li><span style="font-family: "times" , "times new roman" , serif;">Chronic headaches/migraines</span></li>
<li><span style="font-family: "times" , "times new roman" , serif;">Any trauma or injury to front of chest area</span></li>
<li><span style="font-family: "times" , "times new roman" , serif;">Overall maintenance</span></li>
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<span style="font-family: "times" , "times new roman" , serif;">I must say though, that as a therapist there is special consent that has to be asked to be able to perform this type of treatment and of course certain indications of having this treatment done or even suggested, as noted above. </span></div>
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<a href="https://3.bp.blogspot.com/-z1fsoSeQjko/W9XzWi8YsHI/AAAAAAAAAJo/kEj2YLBza-45i9AfNBMmqi-xI_0Jx0XAQCEwYBhgL/s1600/20181028_111121.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://3.bp.blogspot.com/-z1fsoSeQjko/W9XzWi8YsHI/AAAAAAAAAJo/kEj2YLBza-45i9AfNBMmqi-xI_0Jx0XAQCEwYBhgL/s320/20181028_111121.jpg" width="320" /></a><a href="https://3.bp.blogspot.com/-RbjI9Nr2t-8/W9Xzc0TScrI/AAAAAAAAAJk/hWktNZppYI0PZTJGNQ_an95t_Y1dAsn4wCLcBGAs/s1600/20181028_111233.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><span style="font-family: "times" , "times new roman" , serif;">But I highly recommend that every women should get this type of treatment done at least once! Also doing a self breast massage is very beneficial as well. Many women may not like this area treated and that is perfectly alright. It is your body and you do what works for you. I just want you to be aware of certain body areas that you may not realize need a treatment. Everything is connected one way or another.</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">S</span><span style="font-family: "times" , "times new roman" , serif;">o now that you know this IS a thing, <a href="https://www.wellandgood.com/good-advice/breast-massage-health-benefits-how-to/" target="_blank">consider having a breast massage</a> if you are experiencing any of the above indications or if you just want to try it! </span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"></span><br /></span></div>
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<span style="font-family: "times" , "times new roman" , serif;">If you have any questions please feel free to contact me directly at elsie@thecoachhousetc.ca</span></div>
Anonymoushttp://www.blogger.com/profile/07128497983456093826noreply@blogger.com0tag:blogger.com,1999:blog-6417084710177054514.post-36217479034258970622018-10-16T08:12:00.000-07:002018-10-16T08:12:03.431-07:00Love Your Spine WSD 2018<br />
October 16th each year is World Spine Day (WSD). It is a day raising awareness of back pain and other spinal conditions. This year’s theme is <b>#LoveYourSpine</b> and emphasizes the importance of spinal health through the promotion of physical activity, good posture and proper lifting.<br />
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There is an estimated one billion people (young and old) worldwide suffering from back pain. It is the biggest single cause of disability on the planet with one in four adults suffering from back pain at some point during their lives. Thus, <i><u>prevention is key</u>!</i><br />
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What is back pain?</h4>
Back pain is not just one thing. It can range from a dull ache to a sudden, sharp pain that takes your breath away and makes it hard to move. It can start quickly or can be a slow worsening experience. There are many sources of back pain ranging from mechanical, physically related stress to the structure (bone) and tissues (muscles, joints, etc.) of the back, to non-mechanical pain not relating to musculoskeletal system.<br />
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How is back pain managed?</h4>
Back pain can be managed in several different ways. Remedies range from rest to exercise or from pain medication/muscle relaxants to manual care techniques. Everyone responds differently to the various options. The important thing to understand is that there are strategies for alleviating pain, and no one needs to suffer.<br />
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<a href="https://4.bp.blogspot.com/-Zfr_6D32qnk/W8Pchx0cl-I/AAAAAAAADN4/bS4G8jHuIYsP1Dr0BXI5XEQFz-8e_HHrwCLcBGAs/s1600/back%2B1%2Bpexels-photo-1391419.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="212" src="https://4.bp.blogspot.com/-Zfr_6D32qnk/W8Pchx0cl-I/AAAAAAAADN4/bS4G8jHuIYsP1Dr0BXI5XEQFz-8e_HHrwCLcBGAs/s320/back%2B1%2Bpexels-photo-1391419.jpeg" width="320" /></a></h4>
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Here are some tips to help prevent back pain:</h4>
-<span style="white-space: pre;"> </span>Maintain a healthy diet and weight.<br />
-<span style="white-space: pre;"> </span>Stay active and be sure to warm up.<br />
-<span style="white-space: pre;"> </span>Avoid prolonged periods of inactivity.<br />
-<span style="white-space: pre;"> </span>Maintain good posture.<br />
-<span style="white-space: pre;"> </span>Lift with your knees and keep the object close to your body.<br />
-<span style="white-space: pre;"> </span>Quick smoking because it impairs blood flow leading to oxygen and nutrient deprivation to the tissues of the body.<br />
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The Canadian Chiropractic Association (CCA) launched the Straighten Up Canada app on October 16th, 2014 to mark World Spine Day. The app includes 12 exercise videos that young people and adults alike,<br />
can use to help maintain a healthy spine.<br />
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<span style="color: #444444; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">To download the App, visit </span><u><span style="border: none 1.0pt; color: #000e7f; padding: 0in;"><a href="https://play.google.com/store/apps/details?id=com.straightenup.app&hl=en"><span style="color: #000e7f;">Android App</span></a></span></u><span style="color: #444444; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> or </span><u><span style="border: none 1.0pt; color: #000e7f; padding: 0in;"><a href="https://itunes.apple.com/us/app/straighten-up-canada/id921312278?ls=1&mt=8"><span style="color: #000e7f;">Apple App</span></a></span></u><span style="color: #444444; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">.</span></div>
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<span style="color: #444444;">To view videos of the Straighten Up Canada exercises: </span><u><span style="border: none 1.0pt; color: #000e7f; padding: 0in;"><a href="https://www.youtube.com/watch?v=wpGhT-nZ9JI&feature=youtu.be"><span style="color: #000e7f;">Adult</span></a></span></u><span style="color: #444444;"> and </span><u><span style="border: none 1.0pt; color: #000e7f; padding: 0in;"><a href="https://www.youtube.com/watch?v=IPPfJRo8hKg&feature=youtu.be"><span style="color: #000e7f;">Youth</span></a></span></u></div>
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The Coach House Team is here to help! Book a consultation today to help kick start your back pain recovery.<br />
<br />
Dr. Mark Bird BSc (Hon), MSc, Acu, DC<br />
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<br />Dr. Mark Birdhttp://www.blogger.com/profile/02149716674212451797noreply@blogger.com0tag:blogger.com,1999:blog-6417084710177054514.post-16308945542724030032018-10-10T05:30:00.000-07:002018-10-10T05:30:59.797-07:00Daily dose of Calm - Practices to manage stress<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="white-space: pre;">Stress is inevitable in our daily lives, that's why here at the Coach House we like to encourage our clients to make sure they have self-care practices in place. <br class="Apple-interchange-newline" />These tools can be daily practices or just kept in the proverbial toolbox for times of increased Stress. These techniques, while simple, help to reduce the strain on</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="white-space: pre;"> the sympathetic nervous system helping to increase the relaxation.</span></span></div>
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<span style="color: black; font-family: "georgia" , "times new roman" , serif; font-weight: 700; vertical-align: baseline; white-space: pre;">Deep Diaphragmatic Breathing</span></div>
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<a href="https://4.bp.blogspot.com/-KsIDga1smbA/W7OFQVSPSZI/AAAAAAAA9TE/fIt0CDbhUXoBkd_s7-RUZfoz_-P22MZ8gCLcBGAs/s1600/20170928_095333_HDR%2B%25281%2529.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="color: black; white-space: pre;"><span style="font-family: "georgia" , "times new roman" , serif;">This is a breathing technique that helps to engage all the proper muscles of breathing and induce a state of relaxation.</span></span></a></div>
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<a href="https://4.bp.blogspot.com/-KsIDga1smbA/W7OFQVSPSZI/AAAAAAAA9TE/fIt0CDbhUXoBkd_s7-RUZfoz_-P22MZ8gCLcBGAs/s1600/20170928_095333_HDR%2B%25281%2529.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: "georgia" , "times new roman" , serif;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://4.bp.blogspot.com/-KsIDga1smbA/W7OFQVSPSZI/AAAAAAAA9TE/fIt0CDbhUXoBkd_s7-RUZfoz_-P22MZ8gCLcBGAs/s320/20170928_095333_HDR%2B%25281%2529.jpg" width="180" /></span></a><br />
<span style="white-space: pre;"><span style="font-family: "georgia" , "times new roman" , serif;">Benefits include:</span></span><br />
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<li><span style="font-family: "georgia" , "times new roman" , serif;">Stretches and tones belly muscles</span></li>
<li><span style="font-family: "georgia" , "times new roman" , serif;">Relieves Pain and muscle tension</span></li>
<li><span style="font-family: "georgia" , "times new roman" , serif;">Improves posture</span></li>
<li><span style="font-family: "georgia" , "times new roman" , serif;">Decreases stress response</span></li>
</ul>
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<span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;"><br /></span> <span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;"><br /></span> <span style="color: black; vertical-align: baseline; white-space: pre;">To perform Deep diaphragmatic belly breathing begin by sitting tall or lying comfortably.</span> It can be helpful to start with <span style="white-space: pre;">one hand on the belly and the other on the chest, this gives you a focal point as you breathe. </span>As you inhale<span style="font-family: "georgia" , "times new roman" , serif;"><span style="white-space: pre;"> through your nose allow your belly to rise and fill. </span>You will notice the hand on your belly moving to</span><span style="white-space: pre;"><span style="font-family: "georgia" , "times new roman" , serif;"> accommodate the expansion of the diaphragm the chest should have minimal movement during inhalation.</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="white-space: pre;">When ready begin to exhale slowly through the mouth and allow the belly to deflate.</span><span style="white-space: pre;"> </span></span></div>
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<a href="https://4.bp.blogspot.com/-AOd0FLPjZMM/W7OIdtBmaLI/AAAAAAAA9TY/0PjVl_HGOQUsOjlK3atkQoTN_NgfrW0SACLcBGAs/s1600/bath-bathbomb-blaze-374071.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="265" src="https://4.bp.blogspot.com/-AOd0FLPjZMM/W7OIdtBmaLI/AAAAAAAA9TY/0PjVl_HGOQUsOjlK3atkQoTN_NgfrW0SACLcBGAs/s400/bath-bathbomb-blaze-374071.jpg" width="400" /></a></div>
<span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;"><b>Epsom Salt Bath</b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="white-space: pre;">Many people are deficient in Magnesium an </span>Epsom salt bath is one of the best ways to </span>restore<span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;"></span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;"> this imbalance. </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">Epsom salts are high in magnesium </span><span style="font-family: "georgia" , "times new roman" , serif;">and sulphate and </span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">are</span><span style="font-family: "georgia" , "times new roman" , serif;"> easily absorbed </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">through the bodies skin.</span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;"> </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">To have an Epsom Salt bath simply </span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">add</span><span style="font-family: "georgia" , "times new roman" , serif;"><span style="white-space: pre;"> one </span></span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">cup of </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">Epsom</span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;"> salts to a comfortably warm bathtub and soak for a </span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">minimum </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">of 15 minutes. </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">Benefits include:</span></div>
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<li><span style="font-family: "georgia" , "times new roman" , serif;">Natural Stress Reliever </span></li>
<li><span style="font-family: "georgia" , "times new roman" , serif;">Decrease muscle tension and cramps</span></li>
<li><span style="font-family: "georgia" , "times new roman" , serif;">Decreases muscle pain</span></li>
<li><span style="font-family: "georgia" , "times new roman" , serif;">Supports circulatory system </span></li>
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<span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">For foot/arm soaks add 1/3c of Epsom salts to the warm </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">water and soak for 15 minutes.</span></div>
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<span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;"><b><br /></b></span> <span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;"><b><br /></b></span> <span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;"><b>Legs up the wall</b></span><br />
<span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;"><br /></span> <span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;">This is a restorative yoga inversion posture aimed at reducing mental and physical stress on the body. </span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">Benefits include:</span></div>
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<li><span style="font-family: "georgia" , "times new roman" , serif;">Supports the circulatory system</span></li>
<li><span style="font-family: "georgia" , "times new roman" , serif;">Supports systemic detoxification</span></li>
<li><span style="font-family: "georgia" , "times new roman" , serif;">Reduces swelling </span></li>
<li><span style="font-family: "georgia" , "times new roman" , serif;">Engages the relaxation response</span></li>
<li><span style="font-family: "georgia" , "times new roman" , serif;">Reduces symptoms of stress</span></li>
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<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">To perform legs up the wall begin by sitting as close as possible to the wall. Gently lay on your back and you place your legs up the wall and adjust to get your pelvis and legs as close to the wall as possible. Option to lay with your back supported by a bolster/ rolled up towel for added spinal support and chest opening. Relax along the wall for 10-15 minutes. </span></div>
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<span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;"><br /></span> <span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;"><br /></span> <span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;"><br /></span> <span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;"><b>Jacobsen's Relaxation Technique </b></span></div>
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<span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;">The technique involves isolating segments of the body and alternating between 3 seconds of muscle contraction and 6 seconds of muscle relaxation. Assists to reprogram</span><br />
<span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;"> the</span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;"> nervous system to reduce muscle tone, tension and pain.</span></div>
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<span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;">Benefits include:</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">Improves sleep quality and quantity</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">Lowers blood pressure and heart rate</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"> Reduces symptoms of anxiety and depression </span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "times" , "times new roman" , serif;">Mindfulness practices like these take practice and</span> repetition, like brushing your teeth you have to come back to it frequently. There are many different techniques to practice mindfulness and decrease stress so if you are needing support to be sure to speak to your healthcare team to see how we can best help you.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span> <span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre-wrap;"><b><br /></b></span></div>
<span style="font-family: "georgia" , "times new roman" , serif;">Download<span style="white-space: pre-wrap;"><b> </b>your copy of the <a href="https://thecoachhousetc.blogspot.com/2018/09/daily-dose-of-calm-practices-to-manage.html" target="_blank">self-care suggestion sheet</a>. </span><span style="font-family: "times" , "times new roman" , serif;">If you have questions about anything mentioned in this blog or for booking contact email Megan directly by e-mail: megan@thecoachhousetc.ca</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><b><span style="white-space: pre-wrap;">Other helpful posts for increased mindfulness:</span></b></span></h3>
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<span style="color: #1155cc; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><a href="https://thecoachhousetc.blogspot.com/2018/09/rediscovering-parasympathetic-mode.html" target="_blank">Rediscovering the Parasympathetic</a></span></div>
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<span style="color: #1155cc; font-weight: 700; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><a href="http://thecoachhousetc.blogspot.com/2018/05/five-types-for-breathing-for-relaxation.html" target="_blank">Breathing Exercises</a></span></span></div>
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<span style="color: #1155cc; font-weight: 700; white-space: pre-wrap;"><a href="ttps://thecoachhousetc.blogspot.com/2018/03/the-yin-and-yang-menses.html" target="_blank"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Ying and Yang of Menses</span></a></span></div>
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<a href="https://www.blogger.com/blogger.g?blogID=6417084710177054514#editor/target=post;postID=6065693148977841020;onPublishedMenu=allposts;onClosedMenu=allposts;postNum=44;src=postname" target="_blank"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Mindfulness</span></a></div>
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<span style="background-color: white; color: #666666; font-family: "times" , "times new roman" , serif; font-style: italic; white-space: pre-wrap;">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.</span><br />
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Megan Prenty, RMT http://www.blogger.com/profile/06221828431172276628noreply@blogger.com0tag:blogger.com,1999:blog-6417084710177054514.post-60258778816060600982018-09-24T12:44:00.000-07:002018-09-24T12:44:45.401-07:00What makes movement good? And how do we improve movement?<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="color: #1d2129; font-family: "helvetica" , sans-serif; font-size: 10.5pt;">Movement is a delicate balance between opposing muscle groups
(agonists and antagonists) and stabilizers. Agonists are the muscles
responsible for the desired movement, antagonists are the muscles that insure
the movement is smooth and appropriate, and stabilizers are those that control
joint mechanics and provide a foundation upon which to move.</span></div>
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<span style="color: #1d2129; font-family: "helvetica" , "sans-serif"; font-size: 10.5pt;">Pain with movement is often the result of faulty mechanics or
co-ordination of the players involved. When stabilizers are used for movement purposes
they fatigue and get strained causing pain. <i style="mso-bidi-font-style: normal;">Poor
movement strategies</i> = <b style="mso-bidi-font-weight: normal;">joint
dysfunction</b>.<o:p></o:p></span></div>
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<span style="color: #1d2129; font-family: "helvetica" , "sans-serif"; font-size: 10.5pt;">Let’s look at the shoulder, the glenohumeral (GH) joint. There
are many muscles that move the arm relative to the glenoid fossa, the "socket" part of the GH joint. These big muscles flex, extend, rotate, etc. the arm, but
what makes their use efficient and pain free? Three things:</span><br />
<span style="color: #1d2129; font-family: "helvetica" , "sans-serif"; font-size: 10.5pt; text-indent: -0.25in;"><span style="mso-list: Ignore;"><br /></span></span>
<a href="https://3.bp.blogspot.com/-DgG0MXs1FWs/W6UBmHQWipI/AAAAAAAADJY/0TvQFWmdpxULV476LFyBEuDZsxy7BrakQCLcBGAs/s1600/20180919_130412.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://3.bp.blogspot.com/-DgG0MXs1FWs/W6UBmHQWipI/AAAAAAAADJY/0TvQFWmdpxULV476LFyBEuDZsxy7BrakQCLcBGAs/s320/20180919_130412.jpg" width="240" /></a><span style="color: #1d2129; font-family: "helvetica" , "sans-serif"; font-size: 10.5pt; text-indent: -0.25in;"><span style="mso-list: Ignore;">1)<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span></span><span style="color: #1d2129; font-family: "helvetica" , "sans-serif"; font-size: 10.5pt; text-indent: -0.25in;">knowledge
of the desired movement (compliant agonists and antagonists, “movers”)</span><br />
<span style="color: #1d2129; font-family: "helvetica" , "sans-serif"; font-size: 10.5pt; text-indent: -0.25in;"><span style="mso-list: Ignore;">2)<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span></span><span style="color: #1d2129; font-family: "helvetica" , "sans-serif"; font-size: 10.5pt; text-indent: -0.25in;">solid
global stabilizers (spine, scapula, and pelvis)</span><br />
<span style="color: #1d2129; font-family: "helvetica" , "sans-serif"; font-size: 10.5pt; text-indent: -0.25in;"><span style="mso-list: Ignore;">3)<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span></span><span style="color: #1d2129; font-family: "helvetica" , "sans-serif"; font-size: 10.5pt; text-indent: -0.25in;">healthy
local stabilizers (‘rotator cuff’)</span></div>
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<span style="color: #1d2129; font-family: "helvetica" , sans-serif; font-size: 10.5pt;">The ‘rotator cuff’ isn’t designed for big movements but rather
for stabilizing the head of the arm, the “ball”,</span><span style="color: #1d2129; font-family: "helvetica" , sans-serif; font-size: 10.5pt;"> in the “socket”. Its purpose is
to compress and change the line of pull on the “ball” as the arm travels
through its range of motion.</span></div>
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<span style="color: #1d2129; font-family: "helvetica" , "sans-serif"; font-size: 10.5pt;"><br /></span>
<span style="color: #1d2129; font-family: "helvetica" , "sans-serif"; font-size: 10.5pt;">So what can we do to help fix dysfunctional movement and its
associated aches and pains? <o:p></o:p></span><br />
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<b style="mso-bidi-font-weight: normal;"><span style="color: #1d2129; font-family: "helvetica" , "sans-serif"; font-size: 10.5pt;"><br /></span></b>
<b style="mso-bidi-font-weight: normal;"><span style="color: #1d2129; font-family: "helvetica" , "sans-serif"; font-size: 10.5pt;">Electro-acupuncture</span></b><span style="color: #1d2129; font-family: "helvetica" , "sans-serif"; font-size: 10.5pt;"> is
an excellent way to reset muscle tension, decrease pain, and improve motor function.
When we feel the contraction of a muscle <i style="mso-bidi-font-style: normal;"><u>in
isolation</u></i>, we teach our brain about the importance and quality of its
action. Electro-acupuncture helps make the muscle malleable so that it can
respond better to <b style="mso-bidi-font-weight: normal;">movement strategy
retraining</b>. The combination of these two strategies will set you on your
way to more efficient and pain free movement.<o:p></o:p></span></div>
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<span style="background: white; color: #1d2129; font-family: "helvetica" , "sans-serif"; font-size: 10.5pt;">Dr. Mark Bird, BSc (Hon), MSc, Acu, DC<o:p></o:p></span></div>
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<span style="background: white; font-family: "helvetica" , "sans-serif"; font-size: 10.5pt;"><a href="http://www.thecoachhousetc.ca/">www.thecoachhousetc.ca</a>
<span style="color: #1d2129;"><o:p></o:p></span></span></div>
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Dr. Mark Birdhttp://www.blogger.com/profile/02149716674212451797noreply@blogger.com0tag:blogger.com,1999:blog-6417084710177054514.post-44242263035182334762018-08-28T08:50:00.002-07:002018-08-28T08:50:49.482-07:00<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Courier New, Courier, monospace;">A Gardener's Preserves</span></h2>
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Backyard gardens can be a great way to yield fruit and vegetables that you have grown yourself. You get a feeling of joy and accomplishment from growing your own foods. Another added bonus, you can plant what your family eats in abundance, to save you some money and trips to the store. I found growing my own, is a fun way to try new heirloom varieties to spice up my eating routine.<br />
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For some of us, gardening can be an overwhelming thought. Feeling lost with having no idea where to start tends to lead many to not starting at all. Well, let me let you in on a secret... it's a failure-free zone. Sometimes you succeed at growing one item one year and the next years you don't. Maybe Mother Nature decides to throw in an early frost, well there goes your peppers! Maybe you find a tucked away spot to grow your zucchini but then nothing grows because it was too shaded. All you can do is learn from year to year. Yet it is not all frustrations, maybe you planted 8 tomato plants assuming 4 will likely die. Turns out they all love the spot and now you are overrun with tomatoes! That is a good problem to have. You make tones of friends with fresh produce! <br />
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<i>Gardens are great because they are always changing, you are always adapting and since the majority of vegetable plants are annuals, every year you get to start with a blank slate.</i><br />
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When you have success with the plot of produce you will notice that you go from having nothing ripe to basket loads. Yet how do you utilize all of that beautiful harvest without letting things go to waste?<br />
This is where pickling, dehydrating, drying, freezing and canning comes into play.<br />
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Personally, this year has been my busiest year for preserving my crops. I feel like a squirrel. I am experimenting with new recipes and methods with the hope of enjoying my produce into the winter months. Some might be great, then I will make sure to save these recipes for next year and some might be mediocre. If you have fun doing it and get to reap the rewards of your hard efforts year round, there is no downside!<br />
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Now lets talk about ways to save some of your produce.<br />
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This age-old technique is a great way to preserve herbs, fruits and vegetables with a lot of purposes in your home. </div>
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If you have a perennial herb (perennials come back every year) with a woody stem, such as rosemary, mint or thyme, you snip a stem of the herb, rinse and pat dry then bundle the herbs. You can use an elastic band or twine to bundle and hang the herbs upside down indoors. Make sure you check on your herb bundles because as they dry they will shrink and you will have to tighten the bundle. Once dry you can leave them hanging from some home decor, or put them in an airtight container an enjoy some of your flavour intense herbs in the colder months cooking. </div>
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<a href="https://2.bp.blogspot.com/-NCtFKTXKmB4/W3nBL8bYAHI/AAAAAAAABcY/FF-3U--02EcBAF-2ZunPDxTwVuuBztSDwCLcBGAs/s1600/20180819_145444.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="200" src="https://2.bp.blogspot.com/-NCtFKTXKmB4/W3nBL8bYAHI/AAAAAAAABcY/FF-3U--02EcBAF-2ZunPDxTwVuuBztSDwCLcBGAs/s200/20180819_145444.jpg" width="150" /></a>This year I pulled out our dehydrator and dried a bunch of herb leaves (sage, basil, Thai basil, tarragon and cilantro) and started storing them in mason jars, this is what I will use for cooking once my plants outside start of die off. The dried herbs pack a flavour punch when you use them, Yes more so then the store bought dried herbs. </div>
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A first for me this year is drying chamomile flowers, mint and lavender with the attempt of turning them into loose leaf teas! I figure being fresh it may not have to steep as long as older tea leaves and with a little-personalized tinkering, it might be really tasty. If not, I can always use them for baking or tossing them into espom salts for baths. Win, win in my eyes. </div>
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<a href="https://4.bp.blogspot.com/-D8lNZbTRL2s/W3nA5ZUGheI/AAAAAAAABcQ/vNIRu5OfFcYr2lPjTso-AktOI-lBJ0HTwCLcBGAs/s1600/20180819_145354.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://4.bp.blogspot.com/-D8lNZbTRL2s/W3nA5ZUGheI/AAAAAAAABcQ/vNIRu5OfFcYr2lPjTso-AktOI-lBJ0HTwCLcBGAs/s320/20180819_145354.jpg" width="240" /></a>In the spring, I went a little crazy seeding a heirloom tomatoe called Bumblebee Tomatoes, yes a big factor in buying them was the name, and as a result, I have a bunch of plants! These plants loved their location in the backyard and have provided me ample tomatoes. I like tomatoes but not enough to be able to eat them all before the next harvest is ready. So, I have dehydrated them and then submerging them in olive oil to make my own sun-dried tomatoes. The goal is to make some sun-dried tomato pesto, from my tomatoes, as it seems to be our new favourite pizza sauce. I now have a greater respect and understand about why sun-dried tomatoes are so pricey. It takes a fair amount of tomatoes halved, insides scooped out and dried for about 6-8 hours to yield a 125 ml mason jar! When I have enough dried and submerged in oil (I am giving them about a month) I would like to try this Pinterest recipe I found for <a href="http://www.prettypracticalpantry.com/sun-dried-tomato-pesto/" target="_blank">Sun-Dried Tomato Pesto</a></div>
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<a href="https://2.bp.blogspot.com/-tOO9zSih2IY/W3nAHwSJUkI/AAAAAAAABcI/wxZjbQok4wMoc_ZpAhqX7KqqAHxDhY1iwCLcBGAs/s1600/20180817_202120.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="200" src="https://2.bp.blogspot.com/-tOO9zSih2IY/W3nAHwSJUkI/AAAAAAAABcI/wxZjbQok4wMoc_ZpAhqX7KqqAHxDhY1iwCLcBGAs/s200/20180817_202120.jpg" width="150" /></a></div>
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I didn't stop there though. I also dehydrated some raspberries and blueberries to add them to baking, trail mix or oatmeal when the fruits are out of season. Other fruits that dehydrate really well are apples, peaches, pears and strawberries. </div>
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If you do not have a dehydrator you can still have your own sun-dried tomatoes or dried fruits by using your oven (or BBQ) at low temperature (120-160 F) for approximately 8-12 hours. Depending on the thickness of the fruit sliced or the amount of water in the fruit will determine the amount of time needed. I would check it at the 6 or 8-hour mark and use your better judgement. </div>
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<span style="font-family: "courier new" , "courier" , monospace; font-size: large;">PICKLING </span></h3>
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Another great way to store your produce is with pickling. Some produce pickle so beautifully you should showcase it as home decor in the kitchen. </div>
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You need a vinegar brine base to get started. Typically you can use any kind of vinegar you choose that goes with what you are pickling. You can use the white vinegar, apple cider vinegar, white wine, rice wine and the list goes on. You use about 3.5 cups vinegar to 2 cups water. This goes in a saucepan with some sugar, salt and spices (such as fennel, pink peppercorn, garlic, dill, or mustard seeds). Simmering the brine, until the salt and sugar have dissolved you can then pour it over your sliced produce which is waiting in the sanitized mason jars. Be creative with what you want to pickle and what brine recipe you want to use. Start with a brine recipe and then customize it. Some things you can pickle are carrots, hot peppers, onions, beets, corn, cucumbers and beans. </div>
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Now you don't have to grow all of these things. Most of us do not have an abundance of land or the time to maintain it. Yet at the farmers market, the vegetables in season will be at a great price so stock up and keep some for daily meals and other squirrel away for winter. </div>
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<span style="font-family: "courier new" , "courier" , monospace; font-size: large;">CANNING</span></h3>
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For the first time last year, I canned enough salsas and pasta sauces for myself and to give away as Christmas food hampers. It was a huge hit! People loved the homemade touch and the flavour of summer when we are knee deep in snow. <i>Hint hint</i>. </div>
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This year I may have planted a few too many tomato plants, so we are doing it again! I stuck with two of the recipes that were a hit last year <a href="http://thehungrybluebird.com/recipes/fire-roasted-salsa-canning-recipe/" target="_blank">Fire Roasted Salsa</a> and <a href="https://www.isabeleats.com/homemade-spicy-italian-arrabbiata-sauce/" target="_blank">Arrabbiata Pasta Sauce</a>. These will store well over winter (in a cool dark place) and act as great and tasty gift in the winter!<br />
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Truth be told, canning can feel a little over whelming. You have an abundance of ingredients to chop, mix , dissolve and simmer. It makes your eyes bulge out when you are making over a dozen pasta sauces and trying to seal the jars. There is an easy fix to this. Make it a <span style="color: #660000;">PARTY</span>! By inviting friends or family over, helps delegate some of the work and have fun doing so. Everyone is thrilled because they get the best take away of all, food!<br />
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If you decide ahead of time what is going to be made that day and divide up the ingredients for people to bring an item to two, or if each person brings the ingredients for their recipe the host can provide the cans and lids. The second option allows everyone to experiment with a recipe never tried before.<br />
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Another great way to save delicious seasonal produce is by freezing it. When I head to Niagara-on- the-Lake region this year, I pick up 3 baskets of peaches and blueberries. When you get them home rise the soft fruits, like raspberries, blueberries and strawberries and lay them on a baking sheet. Carefully place the baking sheet in the freezer for a few hours and then you can transfer the berries to a bag. These are great for baking, adding to smoothies or topper on <a href="https://thebettyrocker.com/strawberry-nice-cream/?utm_source=email-broadcast&utm_medium=email&utm_campaign=strawberry-nice-cream-blog&utm_content=strawberry-nice-cream&utm_term=existing-list&inf_contact_key=4da8dd271bc55226604f64480772ecedf0c60dcc57726d3cbac6dbd27af67796" target="_blank">nice cream</a>. For the peaches I just washed and sliced. Tossing them in a bag to add to my smoothies in the morning.</div>
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I also did the freezing method for some of my Roma tomatoes when they were ripe but not enough to make a bulk pasta sauce recipe. You take the Roma whole and put it in a freezer safe bag. When you have enough and ready to use, simply run the tomato under warm water and the skin peels off. Then you are ready to sauce! So simple! </div>
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Finally, a combination of freezing and canning is freezer jam. I had a bucket load of raspberries so I decided to make some jam. The process is similar to making jam for canning but you just tighten the lid and place it in the freezer rather than water bath to seal the can. I tried this for <a href="http://withinthekitchen.blogspot.com/2012/08/easy-raspberry-lime-freezer-jam.html" target="_blank">raspberry jam</a> this year and it was a great success! </div>
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<span style="font-family: inherit;"><span style="font-weight: normal;"><br /></span></span> <span style="font-family: inherit;"><span style="font-weight: normal;"><br /></span><span style="font-weight: normal;">Gardening is all about having fun and experimenting. No on knows exactly what will thrive and what won't, but it is a great feeling to go out and harvest some of your own produce. When you create something that starts so small into a luscious green space with edible items, it encourages you to eat more of what you grow and have an appreciation for what goes into farming fresh foods. </span></span></h4>
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<span style="font-family: inherit;"><span style="font-weight: normal;">Besides watching things grow, sometimes it feels like over night, I also found it was a great space to sit and clear my mind after a challenging day. Just watching the bees jump from flower to flower and admire all the labour of <span style="color: #660000;">love </span>you put into the space really helps clear your mind. There has been many studies looking at the correlation between gardening and a person's mental health. The articles are easy to find but if you want one example of a community garden in Toronto and how it helped in various ways the residents you can read up on it <a href="https://academic.oup.com/heapro/article/22/2/92/558785" target="_blank">here </a>.</span></span></h4>
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<span style="font-family: "courier new" , "courier" , monospace; font-size: large;">Feed the soul, get your hands dirty and never stop learning! </span></h4>
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The Coach House Therapeutic Centrehttp://www.blogger.com/profile/02760412320451195910noreply@blogger.com0tag:blogger.com,1999:blog-6417084710177054514.post-24519736496215577052018-08-14T18:20:00.003-07:002018-08-14T18:20:37.205-07:00<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-wdyaSBIeX4Q/W2seJIpZvwI/AAAAAAAABW4/rXDK0wpLxeUxFrxN-NZ3gPP-lWxkpb3FQCLcBGAs/s1600/F_CKPLASTIC.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="315" data-original-width="560" height="360" src="https://1.bp.blogspot.com/-wdyaSBIeX4Q/W2seJIpZvwI/AAAAAAAABW4/rXDK0wpLxeUxFrxN-NZ3gPP-lWxkpb3FQCLcBGAs/s640/F_CKPLASTIC.png" width="640" /></a></div>
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I am sure by now you have heard all the rage around ditching plastic! Can we all get up and do a <span style="color: #e69138;"><i>happy dance</i> </span>for a moment.</div>
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Many countries are now trying to ban or limit their usages of <a href="https://www.nytimes.com/2018/05/28/world/europe/european-union-plastics-pollution.html" target="_blank">plastic bags </a> and <a href="https://www.news.com.au/technology/environment/alarming-plastic-statistics-released-this-week-will-shock-you/news-story/d941484e382d9873469e455236a885c6" target="_blank">one time use plastic </a> products, see links for news articles. We had the<span style="color: orange;"> </span>#plasticfreejuly which trended on social media and we now have more local vendors and shops carrying great long lasting sustainable products! This is a movement we, at The Coach House, are jumping right on into. There is always room for improvement in our own day to day lives to ensure we are doing what we can to ditch the nasty one time use plastics. </div>
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The Coach House Therapeutic Centre</h3>
<a href="https://3.bp.blogspot.com/-djDd7WcJpYo/W3LcWNf3WLI/AAAAAAAABZ8/8TJlLQ9oNCMZQj_NFgaC8jVVBNFdFi91QCLcBGAs/s1600/20180814_093419.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://3.bp.blogspot.com/-djDd7WcJpYo/W3LcWNf3WLI/AAAAAAAABZ8/8TJlLQ9oNCMZQj_NFgaC8jVVBNFdFi91QCLcBGAs/s320/20180814_093419.jpg" width="240" /></a>One of the newest products we started to carry at <a href="http://thecoachhousetc.ca/" target="_blank">The Coach House</a> are locally made fabric snack bags and bees wax food wraps. Personally, I have implemented these into my own life and I have to say 'It is so easy'! Just like plastic wrap, the beeswax wraps are mold-able and very versatile. You can cover a bowl of left over food, use it to bundle up that 1 inch sliver of cheese (you should have just eaten) or that 1/3 of a red onion you are saving for later. The bees wax doesn't transfer to the foods, you don't have to worry about harmful chemicals leeching into what you are eating and they are easily cleaned by washing them under cool water with dish soap and hung to dry. </div>
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The starter pack (4 sizes) of beeswax wrap by <a href="https://www.etsy.com/shop/rhymeswithorangeco" target="_blank">Rhymes with Orange </a> and the snack packs can be purchased at <b>The Coach House</b> or specific sizing can be purchased through Jacki's etsy store!<br />
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For the DIYer out there, online has a bunch of how to resources on how to make your own beeswax wraps. You need fabric and some beeswax beads. Here is on link that had an easy how to <a href="https://helloglow.co/diy-beeswax-wrap/" target="_blank">video </a>. </div>
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<a href="https://4.bp.blogspot.com/-uUuv1zQxWkY/W3Lceo3-5gI/AAAAAAAABaA/uHJwN3qiIhY5B_dqbP76gq7c7-LGhIfuQCLcBGAs/s1600/20180808_131909.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://4.bp.blogspot.com/-uUuv1zQxWkY/W3Lceo3-5gI/AAAAAAAABaA/uHJwN3qiIhY5B_dqbP76gq7c7-LGhIfuQCLcBGAs/s320/20180808_131909.jpg" width="240" /></a><br />
Another item we have available at the clinic are linen draw string bags. These little bags are great for packing dry foods, storing re use-able cutlery and napkins, or produce. You can pick them up at <b>The Coach House </b>for a few dollars. I find my produce, such as garden tomatoes or lettuce, stores well in these because they still allow the produce to breathe. </div>
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Now that I have spiked your interest in making very easy and affordable changes to your habits. Lets dive into more great local shops where you can purchase more reusable items !<br />
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Gifted</h3>
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<a href="http://www.giftedwaterloo.com/" target="_blank">Gifted </a>has a huge selection of products but we chose a few to showcase, you will just have to go in and see the rest for yourself. All the items in the above picture are in stock and come in many other beautiful patterns and colours! On the left we have an array of sizes of bowl/mason jar covers. They are handmade with cute designs or saying on them! The middle are the metal straws, silver and copper, and brush cleaner. Top right is S'well water bottles that keep your beverage hot for up to 12 hours and cold for up to 24 hours. Finally the bottom right we have an item to replace your paper towel. It can wipe up your messes and be rinsed off. Once it becomes well used it can be composted.<br />
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Our final Gifted show case item is a great staple to bring with you on your trip to the market or grocery store to avoid putting your produce in the plastic bags. These light weight mesh produce bags tuck easily into your purse or reusable grocery bag. A pack of 5 will cost you $15 and you will LOVE them! Get them while they are still in stock as they go quick. </div>
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Cocoon Apothecary</h3>
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Speaking of reusable bags, I found that I would always leave home without my grocery bags because they were so bulky and I had them tucked away in the closet. But that has all changed now that I picked up these adorable and compact bags from<b> <a href="https://www.cocoonapothecary.com/" target="_blank">Cocoon Apothecary</a> </b>These French Market bags will only cost you $5.00! I love them and feel very European market chic when I go shopping. It may sound crazy but you also become very conscious when shopping as you can't hide what you buy! I found installing hooks by my front door and hanging my French market bags and little linen bags were a great visual reminder that I needed to take these with me when I leave. </div>
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<tr><td class="tr-caption" style="text-align: center;">Photo from Cocoon Apothecary with their French market bag</td></tr>
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<span style="color: #274e13;"><b>Side note;</b></span> Did you know that once you finish with your skin care products from Cocoon Apothecary, they have a recycling program where you bring back the glass bottles for a refund!</div>
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These little guys are my best friends! You can pick a case of them up at Canadian Tire or Zehrs and their uses are endless.<br />
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I store some of my nuts, baking supplies, dried herb in them or use them for my to go smoothies, iced coffees (see image on the right with bamboo straw) or snacks to work (mini jar of mixed nuts).<br />
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<b>Stainless Steel</b></h3>
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<a href="https://4.bp.blogspot.com/-yuiuBKPtLIs/W3N1-8H3_TI/AAAAAAAAAiI/YOXjIExjxRs8GqnRQ_GDVwf8M3m6HsCIwCLcBGAs/s1600/IMG_5592.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="200" src="https://4.bp.blogspot.com/-yuiuBKPtLIs/W3N1-8H3_TI/AAAAAAAAAiI/YOXjIExjxRs8GqnRQ_GDVwf8M3m6HsCIwCLcBGAs/s200/IMG_5592.JPG" width="150" /></a></div>
<a href="https://3.bp.blogspot.com/-81b0t1e_o-M/W3N2ILfp2CI/AAAAAAAAAiM/yn_AkcOu_aQav6IImOgD2s3e-sKNbCAiwCLcBGAs/s1600/IMG_2158.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://3.bp.blogspot.com/-81b0t1e_o-M/W3N2ILfp2CI/AAAAAAAAAiM/yn_AkcOu_aQav6IImOgD2s3e-sKNbCAiwCLcBGAs/s320/IMG_2158.JPG" width="320" /></a>Though glass is an excellent storage solution, it has some limitations when it comes to portability- mainly that it can be heavy to carry around and breakable. One container won't be noticeable with added weight, but add a few for a full lunch and it can add pounds to your bags, especially kid lunch bags. You also have to be mindful when you are tossing around bags to make sure there is no breakage. Enter stainless steel! This is a great option when it comes to lunch containers that are going to be carried around. <br />
There are a few brands that make different options from individual containers of various sizes and compartments (like <a href="https://www.lunchbots.com/">Lunchbots</a> found at Fenigo) to bento box styles like <a href="https://www.planetbox.com/">Planetbox</a>. Planetbox has been our favourite, one reason being it's one piece- nothing for kids to lose! Planetbox can be found at <a href="https://www.facebook.com/villagekidselora/">Village Kids in Elora</a>.<br />
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<a href="https://2.bp.blogspot.com/-ebfNaJaPAoo/W3Lfv6Tt2fI/AAAAAAAABbA/v6BpaEcbrSQmr5L7Ymd170ofwahVENjPQCLcBGAs/s1600/20180814_093215.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://2.bp.blogspot.com/-ebfNaJaPAoo/W3Lfv6Tt2fI/AAAAAAAABbA/v6BpaEcbrSQmr5L7Ymd170ofwahVENjPQCLcBGAs/s400/20180814_093215.jpg" width="300" /></a><br />
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<b>Larger Reusable Containers</b></h3>
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These are very useful when you buy big bulk bags of rice or flour. I also like to have my smoothie additives (hemp hearts, chai seeds, flax seed, dates, shredded coconut etc) visible which helps me be creative when I am mixing together a new smoothie. If things are tucked away in my pantry, I seem to forget all about them! I picked up most of these snap lid containers from HomeSense, I prefer the snap latch lids rather than the screw tops but that is just a personal preference.<br />
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Shop around, be creative and do what works for you and your decor.<br />
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<i><span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">So now you have some of your gear, but not sure how to use it like a pro?!</span></i><br />
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Zero Waste Collective</h3>
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A fantastic online resource is <a href="https://www.thezerowastecollective.com/shop" target="_blank">Zero Waste Collective</a>. This site will continue to inspire you on making daily changes. If you are hunting for a specific reusable item and having trouble tracking them down, Zero Waste Collective has an online which is divided into subheadings like 'On The Go' or 'Kitchen Item's !<br />
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Our friend, Jenn, from <a href="https://theecowell.com/" target="_blank">The Eco Well</a> has done some collaborative work with Zero Waste Collective and wrote some DIY blogs on their site!<br />
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To stay up to date just follow them on Instagram and Facebook for latest DIY releases and way to stay plastic free.<br />
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Zero Waste Bulk</h3>
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When heading to Bulk Barn and, hopefully soon, <a href="https://www.zerowastebulk.com/" target="_blank">Zero Waste Bulk</a> bring your containers and they will weigh them empty, and then you head out shopping for your bulk goodies. You have actually save a step because you don't have to pour the baggie of goodies in your container at home!<br />
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We just have to start making this a new habit, which is challenging at first, but worth it in the end.<br />
Try carrying some of your own re-usable cutlery, straws and travel mugs when you are planning on getting a take out lunch or coffee. This can help tremendously.<br />
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<span style="color: #38761d; font-family: "trebuchet ms" , sans-serif;"><i>It is time to change the way we shop and live. The world will thank you !</i></span></h3>
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The Coach House Therapeutic Centrehttp://www.blogger.com/profile/02760412320451195910noreply@blogger.com0