Massage and mental health

Mental Health is something that affects every single one of us regardless of culture, race, income bracket, gender, ages and educational backgrounds. 

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. 

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. 

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. 

Today we are going to look at how Massage Therapy can help to support positive mental health.

Health Benefits of Massage Therapy

Stress Reduction

Reduces symptoms of Anxiety and Depression

Engages Parasympathetic Nervous system ( Rest & Digest)

Balances Hormones

Reduces Muscle tension and Pain 

Supports Proper Breathing

Supports the Immune System 

Supports the Circulatory System

Reduces Blood Pressure

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. 





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. 

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.  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. 






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. 

As a Mental Health Advocate, I am involved in the Region of Waterloo's Ways to Wellbeing 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.


Interested in learning more? I provide public and corporate health lectures. For more information contact me.

Megan Prenty RMT, YT

megan@thecoachhousetc.ca

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Be sure to follow The Coach House on Facebook and Instagram to keep in touch and get notifications of new blog posts.

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

Related Posts you may be interested in:

Anxiety & Mental Health

Mental Health & Wellbeing

Rediscovering Parasympathetic Mode

Daily Doses of Calm

Five Types of Breathing 

Further Research- Studies on Mental Health and Massage Therapy:

Brief report: A pilot study evaluating mindfulness-based stress reduction and massage for the management of chronic pain

The American Massage Therapy Association, various research has shown the benefits of using massage to help treat mental health conditions in different types of situations.

Use of Alternative Health Care Practices by Persons With Serious Mental Illness: Perceived Benefits

A pilot study addressing the effect of aromatherapy massage on mood, anxiety and relaxation in adult mental health

Massage Therapy for Anxiety and Stress

Stretches for Cycling

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! 

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.

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.



Stretching is an important part of maintenance for your biking routine. It is helpful for recovery and injury prevention.

Here are 8 Stretches (and variations) to keep you cycling happily this season

Cat & Cow

Targeted Muscle: Spinal erectors (cervical, thoracic and lumbar)

How to Do: Stack hips over knees and shoulder over palms.
Cat: Tuck the chin in. Press into the palms allowing the shoulder blades to separate. Press the mid back up towards the ceiling.
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.

Benefit: 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.

Camel

Targeted Muscle: Hip flexors, Abdominals, Pectoralis major & minor, anterior neck

How to Do: 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.

Benefit:

Helps to open the front of the body including the neck, chest and hip flexor. Important to reset postural after rides and prolonged sitting.

Bridge

Targeted Muscle: Abdominals, Psoas

How to Do: 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.

Benefit:
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.





 Hero

Targeted Muscle: Shin muscles, Quadricep muscles of the thigh, hip flexors (tfl, psoas), abdominals and pectoralis major.

How to Do: 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.

Benefit: Allows a stretch through the quadriceps and hip flexors while opening the chest and the front of the body.

 Bound Angle

Targeted Muscle: Adductor group (Muscles of the inner thigh)

How to Do: 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.

Benefit:
Helps to release tension the muscles of the inner thigh and that attach onto the pelvis.





 Lunge 

Targeted Muscle: Hip flexors & quadriceps

How to Do: 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.

Benefit: Helps to stretch out tight hip flexors and quadriceps while toning postural muscles.

Targeted Muscle: Hip flexors quadriceps

How to Do: 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.

Benefit: This variation helps to strengthen pelvic ligaments and the adductor attachments to the pelvis.

Targeted Muscle: Hip flexors & quadriceps

How to Do: 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.

Benefit: This variation isolates the deeper hip flexors like psoas as well as a release of the quadriceps muscles.

 Pigeon

Targeted Muscle: Bent leg: Piriformis, Lateral quadricep and hamstring. Opposite leg: Psoas

How to Do: 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.

Benefit:
This muscle helps to release tight glutes, piriformis and psoas- those hard-working muscles that attach to the pelvis.

Thread the Needle

Targeted Muscle: Piriformis, adductor (inner thigh) twist: Glute med/min

How to Do: 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.

Benefit: 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.

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.

Megan Prenty RMT, YT
megan@thecoachhousetc.ca

FB & Instagram

Be sure to follow The Coach House on Facebook and Instagram to keep in touch and get notifications of new blog posts.

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

March Break: To Be Busy or Not Busy??

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.

Sometimes even the simplest task will keep your kids entertained. Teaching your kids about stretching and exercise 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. Yoga 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 Amma Yoga for a family friendly experience.

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.

Here is  a quick and simple recipe that my whole family enjoys. I can't keep them, they are gone pretty fast.

Banana Chocolate chip muffins :

• 1 Tablespoon Chia seeds
• 3 ripe bananas
• 1 teaspoon vanilla
• 1/4 cup of organic cane sugar
• 1/3 cup of olive oil
• 1 cup of Steel cut oats
• 1/2 cup of Spelt flour
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• 1/4 of chocolate chips 
• 5-6 pieces of candied ginger *(optional)

1. Heat oven to 350 degree F, place baking liners in your muffin tray.
2.  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). 
3. In a medium bowl, mash bananas until pureed. Add in vanilla, sugar and olive oil to banana mixture. 
4.  Now add in the dry ingredients and chia seed mixture. 
5.  At this time you can add your chocolate chips and candied ginger. 
6.  Add batter to muffin tray and bake for about 12-15 minutes. 
7.  Let sit for about 5 minutes before removing them from tray. 
8.  Enjoy!

As for crafts: there are MANY craft ideas you can do. One of our favourites is Slime!!! Another idea I just found, is how to make our own stress balls. 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 Everyday Play Hacks, New_trick_kids. You can use household items to entertain your little person. It can get messy, but what else is new? hahaha







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.

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.






If you are looking to get out of the house check out these places:
 Bingemans, Children's Museum, The Painted Mug Cafe, Play a latte,  Go Bananas, Kitchener and Waterloo Public libraries, St, Jacob's  Farmers Market. The button Factory, The Children's Art Factory in Guelph, Landmark Cinemas is offering March Movie Break.  Lots of possibilities!




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 https://www.evergreen.ca/our-projects/neighbourhood-nature-play/. Have a scavenger hunt and see how creative your kids can get with just being outside.

If all else fails and you hear "I'm bored!"  Then just make them CLEAN!! HAHAHA

Have a great March Break! 😁😁

Elsie Kelly, RMT

Seedy Spring

GROW YOUR OWN

One thing that helps me get through the cold and dark winter, is dreaming up what this years backyard produce garden will consist of. 

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 The Sustainable Market and Little City Farm in the next few months! Look it up and mark it in your calendar. 

Some variations from Seedy Saturday 2018 that I had success with

Cucamelons (also known as Mouse Melons)

Cucamelons

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. 

Bumblee Bee Tomatoes 

Bumblee Bee Tomatoes

These tomatoes are very visually appealing in salads, veggie tray or just snacking outdoors. They are a very sweet variation. 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. 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 for chicken.  They worked perfectly!

Dehydrated Bumblee Bee Tomatoes

Orange Habanero

Habanero Peppers

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. 

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. 

Mother Nature has a way of teaching us to slow down and appreciate things a little more! Watching them grow from seeds, or seedlings, into healthy mature plants which provide produce is so rewarding.  I also have much more respect for the men and women who grow food for resale.

Are you getting excited?

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. 

To get started

Containers

Home improvement stores, Canadian Tire or Home Depot, along with Garden Centres are starting to get in seedling kits. 
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. 

Dirt

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. 

Labels 

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. 

Watering 

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. 

May and Warmer Weather 

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. 
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.  

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. 

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!

More articles and studies are surfacing about the  Dr. prescribing nature, how soil has antidepressant properties and the mental health benefits of gardening. 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. 

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. 

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 Gardening for Beginners and/or You Grow Girl blog posts. 

Hope this sparked your interest! We would love to see your pictures of the neat and wonderful things you grew. Tag us on Facebook or Instagram @coachhousetc or #thecoachhousetc so we see and get inspired ourselves. 

Happy digging!

Lets Get Cooking

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. 

All I want is good tasting, quick preparation and healthy foods. 

This year I am determined to try some new recipes that can become my quick go to's and still be nutritious. 

For Christmas a friend bought me 'Oh She Glows Every Day' by Angela Liddon and that was the spark I needed.  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.

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! 

*If you try any of these please share and tag @coachhousetc so I can see your creations! 

Breakfast 

PANCAKES 


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. 


Ingredients

• 4 eggs

• 2 mashed bananas 

• optional 1tbs almond flour or 1/4 cup oatmeal 

That's right, 2 ingredients. The optional ingredients are if you would like thicker pancakes. 

Mash the 2 bananas, mix in your eggs and let sit while you heat your pan with coconut oil. 

This is the foundation, you can add spices (cinnamon, vanilla extract, cardamon, pumpkin pie spice etc) for extra flavour if you desire. 

In this picture the toppings are fresh cherries, cacao nibs and coconut cream.

SMOOTHIE


I love smoothies for breakfast. 

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'. 
This was the first smoothie I tried from 'Oh She Glows Every Day' but it will not be my last. 
'Green Matcha Mango Ginger Smoothie' , topped with some shredded coconut, mango pieces and a few pistachios. I added vanilla protein powder and used frozen over fresh mango. 







Ingredients 

(makes two bowls)

• 1 cup unsweetened almond milk

• 1 cup of frozen mango chunks

• 1 frozen banana 

•  2 scoops of vanilla protein powder

• 1 tsp matcha powder

• 1 tsp fresh grated ginger

• 2 tsp lime juice

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. 

OATMEAL

 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.  

Follow Oh She Glows Steel Cut for directions with an instant pot or stove top. 

ENHANCEMENTS

This granola is great to sprinkle on your smoothie bowl, chia seed pudding, pancakes, oatmeal or even nice cream.

I , once again, used 'Oh She Glows Every Day' as inspiration with a little twist. 

Once you get the basic idea add the seeds or nuts of your desire. Next time I might add some dried cranberries or cherries. 

Ingredients 

• 2 cups oats 

• 2 cups coconut chips 

• 1 cup raw pumpkin seeds (pepitas)

• 1/2 cup hemp hearts 

• 2 tbs coconut sugar

• pinch sea salt

• 1 tsp pumpkin pie spice 

• 1 tbs cinnamon 

• 2 tbs sunflower seed butter

• 1/3 cup maple syrup 

• 1 tsp vanilla extract 

• 1/3 cup melted coconut oil 

• 1/3 raw sunflower seeds

In a large bowl mix all the ingredients together. Heat the oven to 300 degrees and line your baking pan with parchment paper. 

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. 

Once cool store your granola in mason jars with silica packs, to keep it crisp.

CRUSTLESS QUICHE 

You can't beat eggs for breakfast, and this healthy crust-less quiche helps use up veggies in the fridge.

Grease your 8 inch pie pan, I used coconut oil on a paper towel and rubbed it on my pie pan.

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 (I add some broccoli florets, chopped mushrooms, green pepper and some crumbles of feta cheese).

Pour mixture in the pie pan and cook at 350 degrees for about 30 minutes or until center is solid. 

I slice it up and place in glass containers in the fridge. An easy snack or a quick heat up breakfast. 

Snacks 

SOY ROASTED ALMONDS


Roasting almonds are so easy and yet this is my first time doing them!


Ingredients 

• 1 cup raw almonds

• 2 tbs soy sauce (or coconut aminos)

Set the oven to 325 degrees. 

Line a baking sheet with parchment paper. 

Mix almond and sauce in a bowl. Spread on baking sheet and bake for 10 min. 

*Next time I am going to do a hot sauce style! 

I used these nuts as a salad topper, mixed in with my trail mix for a handful for a snack on their own. 

TAHINI PISTACHIO BANANA BREAD

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. 

Today I made Paleomg's Tahini Pistachio Banana Bread and look at that, it turned out! 

You are going to love the minimal ingredients and easy steps. 

Next time I will double the spices (cinnamon and cardamon) because I wanted it to be a little more spicy :)

ALMOND BUTTER CUPS

I am re-sharing this Almond Butter Cup 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. 

Ingredients

Crust

• 3 cups of  raw almonds

• 1 cup of walnuts

• 1/4 cup cacao nibs

• 6 pitted dates soaked

• 3 TBSP maple syrup

Filling

• 1/3 cup melted virgin coconut oil 

• 1/3 cup maple syrup 

• 1/3 cup almond butter 

• 1/4 cup almond milk 

• 1 tsp vanilla extract 

Topping Chocolate Sauce

• 1 cup cacao powder

• 1/2 cup coconut oil (melted) 

• 1/2 tsp sea salt

• 1/2 cup maple syrup

• 3 tbsp water 

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. Press into your tin with a centre cavity for filling.

Blend all ingredients of filling until smooth. Divide into the crust molds and refrigerate until smooth (about an hour, depending on size)

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.

Entrees 

CHICKEN 4 WAYS

No one likes dry and bland chicken. If you want 4 easy marinades to please your taste buds, I have a few right here. 


While scrolling through Instagram, I came across Eat The Gains 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. 


Following the picture layout;Top left: COCONUT CURRY

• 1/2 cup coconut milk

• 1 tbs green curry paste

• 1 tbs curry powder (hot)

• 1 tbs lime juice 

• salt and pepper pinches 

Top right: CHILI LIME

• 3 tbs lime juice

• 1 tbs avocado oil

• 1 medium red chili pepper sliced

• salt and pepper pinches

Bottom left: CITRUS ROSEMARY 

• 1 tbs lemon juice

• 1 tbs lime juice

• 1 tbs orange juice

• 1 tbs avocado oil

• 2 tbs chopped fresh rosemary

• salt and pepper pinches

Bottom right: CINNAMON BASIL I was most concerned about this one. Basil and cinnamon... but its really good! 

• 2 tbs avocado oil

• 3 tbs dried basil

• 1 tbs cinnamon

• salt and pepper pinches

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.

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! 




SOBA NOODLE SALAD 

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. 

I followed 'Oh She Glows Everyday' recipe and added some extra veggies. 


Dressing Ingredients 

• 1/4 cup sesame oil (toasted or untoasted your choice) 

• 3 TBS rice vinegar

• 1 TBS tahini

• 1 TBS maple syrup 

• 1 TBS low-sodium soy or tamari

Place all ingredients in a mason jar, screw on lid and shake to mix. 

Salad Ingredients

• 1 pack of soba noodles (following cooking directions) 

• 1 red bell pepper diced 

• 1 yellow pepper diced

• 3 green onions chopped 

• 1 avocado sliced

• 1 mango sliced

• 1 cup of cilantro minced 

• 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. 

Garnish 

• Sriracha if you need some spice

• freshly squeezed lime juice over salad before serving 

• 1 TBS sesame seeds

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 instead of soba next time.

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.