health at home

Happy (almost) Fall!

All summer long on Friday’s I have been posting some of my favourite recipes. So this week I thought I would do something a little bit different.

With a new season upon us and because it also happens to be one of my favourite times of year for cooking and using all the great local ingredients we have at our fingertips here on the east coast, I thought I would put together a free downloadable e-book with some fall inspired recipes!

The e-book also comes with some informational pages about immune boosting foods and also what it means to “eat in season”. The recipes have modifications in the notes if you are looking for Gluten free, vegetarian or vegan options as well.

I hope you get to try some of the recipes out and if you do, be sure to let me know! Download the book, print it off, share with your family and friends, and Enjoy!

~ Allyson

Chocolate Zucchini Blender Muffins

This muffin recipe was a pretty big hit at my house…no one even knew there was a vegetable mixed in!

If you do not have a blender…no worries it is not necessary. You can mix it the old fashion way (by hand!) or you can also use a hand mixer. If you are going to make them without the blender or mixer, make sure to whisk the eggs and wet ingredients before adding in the dry ingredients!

Give them a try and let us know what you think!

Chocolate Zucchini Blender Muffins - Recipe (Yields 12)

Ingredients:

  • 3 eggs

  • 2 cups almond flour

  • 1 cup zucchini (grated & strained - i like to use cheesecloth or a mesh bag to remove excess water from the zucchini)

  • 1/2 cup tapioca starch (brown rice flour works as well or an all purpose flour if you don’t want to be gluten free)

  • 1/2 cup raw cacao powder

  • 1/2 cup + 2 tbsp maple syrup

  • 1/2 cup dark chocolate chips (or dairy free chocolate chips - I like the “enjoy life” brand)

  • 2 tbsp avocado oil

  • 1/2 tsp sea salt

  • 1/2 tsp baking soda

Directions:

  1. Preheat oven to 350 F

  2. Put all ingredients (except zucchini and chocolate chips) in blender.

  3. Blend for 10-15 seconds on high, scrape down sides and do 1-2 more times until fully mixed.

  4. Put batter into a mixing bowl, stir in zucchini and chocolate chips

  5. Fill muffin cups 3/4 of the way with the batter

  6. Bake in the oven for 18-20 mins or until toothpick comes out clean

Slow Cooker Sausage and Kale Soup - Recipe

I always love a good bowl of soup, but it seems like during the fall and winter it is a “go-to” for those extra chilly days. Not that I am wishing away what we have left of summer…but I do enjoy cozying up with a nice homemade bowl of soup during fall!

The main reason I wanted to share this recipe is because I was at the Farmers Market last weekend and picked up some fresh sausages from Thyme For Ewe Farm and they were so delicious and I think they would be perfect for this recipe! There was also a lot of other farmers there as well with tons of fresh produce, you could pick up everything there to make this recipe which is a bonus because not only is everything extremely fresh but you are also supporting local as well.

Check out the recipe below and let us know what you think.

Ingredients:

  • 12 oz pork sausages, cut into chunks

  • 1 medium yellow onion, diced

  • 2 carrots, diced

  • 2 celery stalks, diced

  • 8 cups kale

  • 8 cups water or broth

  • 2 tsp sea salt

  • 3/4 cup long-grain brown rice or quinoa (optional)

Directions:

  1. Add all ingredients into slow cooker and cook on high for 4 at least 4 hours or 8-12 hours on low.

  2. Divide and Enjoy !

Notes:

  • Refrigerate for up to 3 days

  • Can be kept in the freezer as well, the grains will thicken so if you plan on freezing you may want to omit the grains and cook in when you plan on having it

  • Use a homemade bone broth for liquid (you can do half broth half water as well…play around with it!)

  • No slow cooker ? No problem! If cooking on a stove top, brown sausage and onions first then, add in carrots, celery, water/broth and salt. Bring to a boil, add in grains if using them. Simmer until grain is cooked and veggies are tender. Stir in kale until it wilts just before serving

New Class Alert!

Low & Slow

This one hour, low impact class will focus on strength, mobility and the power of breath. Not quite yoga, not quite pilates, Dr. Jen will guide participants through a 45-minute class that will leave participants feeling strong and calm.

This class will be limited to a maximum of 12 students to allow for more one-on-one instructor time. All ages and abilities are welcome.

What to bring: Yoga mat, comfortable clothes, water.

Time: 9:00am, Wednesdays

Location: Our Lady of Fatima Church basement

6-week program starting Wednesday September 11th (Sept 11, 18, 25, Oct 2, 9, 16)

Cost: $60

Call 902-270-7022 to register - very limited availability

Back To School Lunch Ideas

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Even though it is the end of summer break, beach days are few and far between and we are getting the kids ready to go back to school, I must say, it is nice to be getting back into a routine again!

When it comes to packing kids lunches it can be difficult to get creative and find healthy options, it is very easy to head for the “snack” isle of the grocery store and fill their lunch bags with these items. While you might have a something relatively healthy packed for their main meal, chances are they are going to gravitate to the “less healthy” items first if they are there as an option. In my experience, kids do not get much time for lunch and they want to have whatever is quick and easy so they can eat and then get on the go for the remainder of the break to play!

So here are a few easy and healthy options for school lunches for kids:

  1. Roast chicken and veggies (my favourite option!) I like to get a fresh organic chicken and do my own version a grocery store roast chicken. You can put the chicken in a slow cooker (4 hours high - 8 hours low) season with sea salt, pepper, turmeric and smoked paprika, extra virgin olive oil or avocado oil. Once the chicken is done, remove from the slow cooker and pull meat away from the bones and store in the fridge for quick lunches for the week. This is great served with veggies - cut up cucumber, carrots, peppers, etc.

  2. Low sugar granola (check out this recipe recently shared on the blog) and full fat yogurt. You can also add some fresh berries on top or on the side!

  3. Homemade soup (or chilli) Investing in a good thermos is a really good idea. Schools that have microwaves usually limit the heat up time and the line up can be long, this can deter your child from wanting to heat up their lunch and could end up not even eating much at all. And let’s be honest here, kids just want to get outside and play at lunch time! I like sending soup during the winter months since because you can make big batches and load it up with lots of immune boosting/protective ingredients. (Hot tip: save the bones and drippings from your roast chicken and throw in some celery, onion, garlic, apple cider vinegar and some herbs and keep the slow cooker going to make your own broth, freeze and store for soups later!)

  4. Veggies and dip This could be a lunch on its own, but also works well as a snack option. Pairing with sunflower seed butter (nut free!) or hummus adds some extra protein. I would try to avoid using any kind of dressing (unless homemade and sugar free) as most store bought versions contain sugar, not something you want to add too much (or any at all) of to your child’s lunch.

  5. If there is one piece of advice I can give you, it is totally worth it to invest in a metal bento box style lunchbox! You can fill up those little spots with so many different healthy foods! Variety is key with kids, and with so many options you are not limiting them to just one boring old sandwich day after day. Another reason I like these is because you can sneak in something new and encourage your child to try it, even if it is just one bite and if they don’t like it, they have other options as well! Fun fact: it takes 7 times of trying a new taste to get the palate used to the flavour! Something to keep in mind when introducing new items to kids!

A few other quick tips to keep in mind when packing school lunches….

  • Have fun with it and involve the kids in the process, take them grocery shopping with you and let them pick out their favourite produce and items from the health food section (avoid the inside isles of the grocery store!). Letting kids have a choice in what they have to eat will make them more likely to actually eat their lunch. If you are making big batches of soup or granola or even some homemade snacks, let them help in the kitchen so they can feel like they were part of the process too.

  • Keep in mind any restrictions in place for the school. As you know most (probably all) schools are nut free when it comes to food, but sometimes classmates can have certain allergies as well that could be harmful to them if they are in close proximity. (Usually the parents will be informed of anything serious, but just incase its better to be safe than your kid without a lunch!)

  • The less sugar the better! Most kids packed lunches contain two times more sugar than what is recommended, and to be quite honest the recommendation is on the high side. Making sure your kids lunch has very little to no refined sugar is key. Upping the protein, healthy fat and balancing whole grains and fruit and veggies is just as important for kids as it is for adults. You do not want your child to be crashing after lunch because of what they ate. This will also make them ravenous and go on a snack craze when they get home from school because they are just not satiated enough from their meals earlier in the day. Its also important to fuel the brain with these good foods to help with their concentration levels for later in the day (the first half of the day is covered with their healthy breakfast!)

  • A final tip is about hydration! Keep it simple with water! My kids like to use a steel water bottle because it keeps it cold all day long, and most teachers are ok with keeping it in the class or in their school bag if they want a quick drink, and its a much better option than the school fountains….

I hope these help with ideas for lunches for your kids this coming school year, if you have any healthy tips you like to do, let us know what they are!

Enjoy the long weekend!

Avocado Brownies - Recipe

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Have you ever added avocados to your baking? You should really give it a try, these brownies are delicious and you would never know that there is avocado in them (great for picky eaters!)

Adding avocado not only adds in a good amount of healthy fat to your baking, but also makes the texture of these brownies very soft and fluffy.

Check out the recipe below and if you give it a try, let us know what you think!

Serving = 12 brownies, (9x9in. pan)

Ingredients:

  • 1 ripe avocado

  • 2 eggs

  • 1/2 tsp vanilla

  • 1/2 cup coconut sugar

  • 3 Tbsp coconut oil or coconut butter (melted)

  • 1/2 cup almond flour

  • 1/2 cup cacao power (or cocoa powder)

  • 1 tsp baking soda

  • 1/2 tsp sea salt

  • 1/3 cup organic dark chocolate chips

Directions:

  1. Preheat oven to 350F

  2. Add first 5 ingredients into food processor & blend

  3. Add in remaining ingredients (excluding chocolate chips) and blend until smooth

  4. Stir in chocolate chips, leaving some for topping

  5. Line pan with parchment paper

  6. Pour batter in pan and smooth - top with remaining chocolate chips

  7. Bake 18-20 minutes

  8. Remove & let cool before cutting

  9. Enjoy !

Homemade Ice Cream - Recipe

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Did you know that you can make ice cream at home without having to use an ice cream maker! Not only is it a healthier way to have ice cream (some call it “nice cream”) but you can also make what ever flavour you want, save money and involve the kids in the making process!

The base of this ice cream is made with bananas (no dairy here!). You can actually just make banana ice cream by chopping up a banana or two (or more depending on how many servings you want) freezing them and blending in a blender or food processor until it takes on the consistency of ice cream (approximately 3-5 minutes).

I have to admit, plain bananas is kind of boring (but good in a pinch when you don’t have much to add in), so here are a couple of options to make different flavours….

Mint-Dark Chocolate Chip Banana Ice Cream (a favourite of mine!)

  • 2 ripe bananas, sliced and frozen

  • 1/4 cup fresh mint (chopped)

  • 1/4 cup chopped organic dark chocolate

Chocolate Banana Ice Cream

  • 2 ripe bananas, sliced and frozen

  • 2 Tbsp organic cocoa powder

(optional - add in chopped chocolate or chopped nuts)

The directions are simple, make sure the banana is frozen, place all ingredients into food processor and blend (3-5 mins until smooth) If you want a more chunky texture add in half the ingredients and blend to get the flavour and then quickly blend the rest of the ingredients in to finish.

You can also store these in a glass storage container or a loaf pan. This is a great option if you are making a bigger batch and want to have some ready to go. Just store in the freezer and scoop out when needed.

Some other add-ins could be, any type of fruit, nuts, honey, spices (cinnamon, cardamom, etc) , any type of nut butter would work too (chocolate peanut butter banana ice cream sounds delicious!)

Give it a try and let us know what ice cream creations you came up with.

Enjoy !

Strawberry Chia Jam

Looking for a healthier version of strawberry jam for all of those fresh local strawberries you have waiting to be used?

Check out this recipe for a refined sugar free, gelatin free & vegetarian (or vegan) friendly!

Strawberry Chia Jam:

Ingredients:

  • 2 cups Strawberries

  • 1 Tbsp Raw Honey (use maple syrup for vegan option)

  • 2 Tbsp Chia Seeds

Directions:

  1. Remove stems & wash strawberries

  2. Place all ingredients into blender/food processor. Pulse until you reach the desired consistency for your jam

  3. Put in sauce pan over medium heat until bubbling, reduce heat and let simmer for 10-15 minutes until it begins to thicken

  4. Remove from heat, pour into mason jar & let cool. Store in fridge for up to 7 days, if using later you can freeze it, just be sure to leave room at the top of the jar for expansion

  5. Enjoy !

Salmon Tales and Tubes

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If you follow us on social media, you may have seen our river tubing post. This was such a great experience I wanted to post some details and some suggestions for those who may be interested in booking one of the trips!

Salmon Tales and Tubes is a program run through Parks Canada - you can find the link here.

As opposed to the other tubing experience in Cape Breton, this tour allowed us to bring our two and four year old. They do provide all the necessary gear, however, we were advised to bring our own lifejackets as they don’t carry the itty bitty ones.

If you are bringing anyone under the age of 5, I would also advise you to bring your own helmet as again, the sizes were too big for those little heads (we put their hats underneath the hemet and it seemed to work). We were advised that the hemet is more for protection against stray golf balls, as part of the river passes nearby the golf course.

Also, we recommend wearing water shoes.

There is a short walk up the river (about 45-minutes) where our guide Kirsten would stop and talk about the Salmon breeding habits and some of the challenges they are facing (did you know that 2019 is the year of the Salmon?). Kirsten also spoke about some of the trees in the area (and the issues they are facing with invasive species) and some of the local animals.

Once we got to our destination and were geared up, we all jumped aboard our tubes and were on our way floating down the river. The kids had an absolute blast.

Due to low water levels, there were some parts of the tour that we had to get off the tube and portage. Since it was such a hot day, we certainly didn’t mind the chance to cool down. I will caution you, you will get wet.

We started the tour at 3pm and everything was wrapped up just before 5:30pm.

If you are looking for something a little different to do and you have little ones, I highly recommend this tour!

The tour runs every Saturday until August 31st, and reservations are highly recommended - you can book it by calling 902-285-2535.



Sweat 'N' Play

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Sweat ‘N’ Play

4-week session

9:15am Tuesdays

June 4,11,18,25 $40

or $15 per drop-in

Hey Mom,

We know that these days, “you time” is hard to come by and we know that you know that taking care of your physical health has maybe taken the back seat since becoming a mother. We’ve collaborated with The Play Palace for the ultimate in exercise classes. Come get your sweat on with Dr. Jen while your child gets to play! The exercise class will focus on strength, endurance and mobility and the play portion will focus on fun!

There will be Play Palace staff on hand to keep an eye on your kids while you are keeping an eye on your health! Registration includes a 1-hour class with Dr. Jen and entry for one child (extra children are $5 per class). Registration is $40 for 4-weeks or $15 per drop-in.

Mothers must be at least 6-weeks postpartum. Children aged 6-months or older will be supervised by The Play Palace staff . Young babies welcomed, but will not be supervised by Play Palace staff.

Space is very limited! Please call The Play Palace at 902-217-2688 to register!

Bring a yoga mat if you have one, moms are welcomed to wear their children during the class and then stay and play afterwards. Refreshments are available for purchase after class.

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Fall prevention

Fall Stats

  • 1 in 3 seniors will experience a fall each year and half of those people will fall more than once.

  • Falls are the cause of 85% of seniors injury-related hospitalizations

  • Falls are the cause of 95% of all hip fractures

  • 50% of falls happen at home

Why are people falling?

The majority of falls are experienced by seniors. 

Two factors will increase the risk of falling

1. Environmental factors or the unsafe conditions around the person

2. Physical factors - poor/decreased balance, decreased muscle/bone strength and reduced vision/hearing 

What can be done to reduce the risk?

1. Around the home:

  • Install non slip surfaces

  • Install grab bars or rails in the rest room, at the entrances and on the stairs

  • Wipe up any spills immediately

  • Declutter the house

  • Make sure cords are not in walking paths

  • Get rid of rugs or mats

  • If you are using a step stool, find one with a safety rail

  • Store heavy items in a lower shelf or drawer

  • ** Slow down!** rushing a is a  major cause of falling

  • Use the handrail on the stairs and don’t have a full arm load when travelling on the stairs

2. Physically:

- Avoid situations that may make you feel dizzy - like skipping meals or doing activity after taking medications that are known to cause dizziness or drowsiness

- Wear your glasses or hearing aids

- Use an assistive device (cane, walker etc)

- Keep fit - cardiovascular exercise - walking at least 30 minutes a day

                  - strength and resistance training to help build bone and muscle mass

Balance is comprised of 3 major systems that communicate information to the cerebellum, located at the back of the brain

  • The vestibular system in the ear and the visual system tell the cerebellum where the head is in relation to the horizon.

  • In the rest of the body, proprioceptive cells that are found in muscles and joints communicate information about joint angles, muscle length and muscle tension.

If any of those systems are not working correctly or have not properly healed after injury than a person may be at greater risk for a fall. Concentrating on exercises that focus on making those three systems work together can improve reaction time and decrease the chance of a slip

 Is there any way to see if my Balance systems are all working together? 

There are a number of physical tests and neurological tests that a chiropractor will perform to assess your risk for a fall. Based on your test findings, you would then be prescribed a specific list of exercises to help improve the areas where you are deficient. New research from neuroscientist Dr. Heidi Haavik found cerebellar changes with movement related tasks after 12 weeks of regular chiropractic adjustments. 

 What about fall risk in Winter?

  • Keeping walkways clean and free of ice

  • Keep steps and rails in good repair and well lit

  • Wear slip resistant shoes

  • WEAR GLOVES!  hand should be out of pockets ready to help you brace against a fall -

- If you do feel unsteady WALK LIKE A PENGUIN

  •          Keep centre of gravity over your feet

  •          Take shorter/shuffling steps

  •          Keep your arms at your sides and wear your gloves

  •          Go Slowly and concentrate 

For a complete list of strategies to help minimize the risk of falls please follow this link to the fall prevention handout from the Public Health Agency of Canada.

What's more important:

Weight loss or muscle gain?

Muscle mass is directly correlated with longevity and excellent health. Rather than trying to “lose weight”, people are better striving to improve body composition.  This means losing fat and building or maintaining muscle. The lean (non-fat) components of the body are denser than body fat. Therefore, the number on the scale isn’t always to best outcome measure, especially when it comes to health. A better predictor of health is body composition. A method to track your body composition at home (other than looking in the mirror) is measuring your waist-to-hip ratio (waist measurement divided by your hip measurement). As this ratio decreases, your abdominal (visceral) fat decreases, and so does your risk of all cause mortality.  So, it is actually possible for the scale weight to increase and your waist to hip ratio to decrease – and at the end of the day you will be healthier. 

Dr. Gabrielle Lyon calls muscle the organ of longevity.  “The stronger and healthier your muscle is, the more carbohydrates and fat your body burns”.  Healthy muscle mass improves metabolism and decreases risk of cardiovascular disease and diabetes.  Muscle mass is also a reliable protein reserve that is protective for people after prolonged illness (i.e. cancer)

There are numerous methods to lose fat – some more healthy than others.  There are only two basic ways to increase and maintain muscle mass: resistance exercise, and consuming protein. 

Resistance exercise is lifting heavy things a few times a week.  You could try body weight exercises like squats, push-ups and pull ups. I like a single set to failure using the rest – pause technique for bodyweight exercises.  You could lift weights in the gym or rocks in your yard. Compound movements are typically safest and the most effective for your effort.  My favorites are deadlifts, squats, bench press, shoulder press and a bent over row.  For these I prefer hierarchical sets i.e. 3 sets of 15, 8, and 4 reps – increasing the weight with each set.   

Protein is an essential macronutrient, necessary for all the cells of the body. It is needed for the structure, function, and regulation of all tissues and organs - especially for building and repairing muscle. Once consumed protein is broken down to amino acids.  Humans must obtain some essential amino acids from protein in their diet. Proteins also have a key role in immune function, building enzymes for metabolism and DNA repair, and building hormones and neurotransmitters.  High protein diets (45% of total calorie intake) have been shown to decreases blood pressure and increase HDL cholesterol. 

There is no conclusive evidence that a high protein diet can cause chronic kidney disease. Protein may be used as fuel in the absence of carbs and fat, however, excess protein is not stored as body fat and is excreted as urea via the kidneys. 

Protein should be prioritized.  It is nutrient dense and very satiating. Consuming a minimum 30 grams of protein per meal is needed to stimulate muscle protein synthesis. It is actually more important for sedentary people as they are not stimulating muscle growth with exercise and older individuals because muscle mass gets harder to maintain as we age.  Generally speaking, 30 grams of protein at each meal (3 meals a day) should be a minimum target. That’s 90 grams of protein per day. Up to 1 gram of protein per pound of desired body weight may be recommended for active people who want to maximize muscle mass.  

This is what 30 g of protein looks like:

•      7 thick slices of bacon

•      5 large eggs

•      4 ounces of ground beef

•      6 ounces of tempeh

•      1 scoop of whey protein

•      3/4 block of tofu

•       4 ounces chicken breast

 

References: 

1.    Srikanthan, Preethi et al. Muscle Mass Index As a Predictor of Longevity in Older Adults The American Journal of Medicine, Volume 127, Issue 6, 547 – 553.

2.    Srikanthan P, Seeman TE, Karlamangla AS. Waist-hip-ratio as a predictor of all-cause mortality in high-functioning older adults. Ann Epidemiol. 2009;19:724-731.

3.    https://drgabriellelyon.com

4.    https://en.wikipedia.org/wiki/Waist–hip_ratio

5.    https://www.bodybuilding.com/content/measuring-your-macros-what-30-grams-protein-looks-like.html

Mom was right

Stand up straight

Modern people are hunched forward on their phones, computers, and behind the steering wheel all day long. This can be the cause of a lot of neck and back pain. It pushes our head and our centre of gravity forward, causing a strain our neck. It increases curve in your thoracic spine, which may prevent you from breathing properly with your diaphragm, further exacerbating pain and stiffness. Evolutionarily this slumped forward posture is a defensive position and triggers the release of stress hormones leading to even more tension. 

By being a little more conscious of our posture we can stand straighter, move better and feel good. Get somebody to take a picture of you from the side and see what your posture looks like.

  • Your chin and neck should be back with your ears over your shoulders

  • Standing in a neutral position your thumbs should be pointing forward

  • Externally rotate the shoulders instead of pointing them toward each other

  • Your pelvic floor should be parallel to your diaphragm, you can accomplish this by tilting your pelvis posteriorly (similar to the motion made during intercourse)

  • Keep the front of the  rib cage tucked down instead of flaring out.   

  • If none of the above makes sense, or your side picture looks atrocious - call us today!

Change your environment

  • Try holding the phone up to look at it instead of looking down at it

  • Take frequent breaks from computer work and sitting

  • Stand and walk more at work and at home

  • Breath through your nose, which stimulants your parasympathetic (rest and digest) nervous system, and activates your diaphragm

  • Try corrective exercises that stretch the soft tissue that becomes tight from slumping and strengthen the tissue that become weak.  

This will not be comfortable at first but your brain and body will adapt in time and your joints, soft tissue, and even your organs will thank you down the road. 

New Year's Resolution Reset

Health Goals

Dr. Jen was featured on CBC’s Mainstreet with Wendy Bergfeldt a couple weeks ago and they spoke about keeping New Year’s Resolutions.

Where are you with your resolution? If it’s time for a tune up, have a listen to this segment.

Womens' Wellness Expo

Live a healthier life!
Learn about what types of support exists in our community. 
This is an event mothers can attend with their daughters or grandchildren, sisters can attend with each other and entire families are welcome. 

Saturday, April 7th
Trade Show 9:30-3:00pm
Speaker "Woman's pelvic floor health" with Alana Coady Physiotherapist 10:00 - 10:30am
Cooking Demo #1 with Thyme Savour Take Away 10:30 - 11:00am
Yoga with Kim Lewis 11:00 - 11:45am
Cooking Demo #2 with Ann Marion Willis dietician from Superstore 11:45 - 12:15 pm
Speaker "Getting Healthy and Staying Healthy" 12:15 - 1:00pm
Meditation with Maritime Meditation 1:00 - 1:45 pm
Speaker "Foot issues" with Dr. Amy Welsh - podiatrist 2:00 - 2:30pm
Prize Draw 2:30

Confirmed trade-show attendees include:

  • Ashlee White TCM acupuncture,
  • Enso Float wellness,
  • Dr. Amy Welsh podiatrist,
  • Cabot physiotherapy,
  • Feit physiotherapy,
  • Thyme Savour take away food shop,
  • Ann Marion Willis dietician from Superstore,
  • Island Chiropractic & Family Wellness,
  • Deborah Monaghan RRT & Ayurvedic Reflexologist,
  • Maritime Meditation,
  • Kim Lewis, Yoga instructor
  • Thyme for Ewe Farm
  • CBRM recreation department,
  • CB YMCA,
  • Cape Breastoners dragon boat team
  • Baby Box Canada
  • Cape Breton Family Resource Centre

Volunteers from Our Lady of Fatima Parish will be offering soup and biscuits.  The first 25 people in attendance will receive a complimentary 8x10 portrait from Creative Isle Graphic Design and Photo.  There will also be a prize draw at 2:30 pm that participants do not need to be present for.  Admission is by donation.

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SMT

Chiropractic Adjustments and Neck Pain

A recent study released in 2017 had some very interesting results.  Inami et al looked at the brain and the neck (via PET scans) before and after a cervical (neck) adjustment. While, unfortunately it was a small sample size (21 males) the results do show there is definitely an influence on the brain in regards to outcomes after an adjustment. 

Significant findings of this study include:

  • Decrease in Muscle Tension in the neck 
  • Increase of neck range of motion
  • Changes in the Cerebellum - where affective processing (sensory), pain modulation and sensorimotor processing occurs - possibly explaining a decrease of pain sensation
  • Changes to the prefrontal cortex - possibly explaining an increase in relaxation

Glucose Metabolic Changes in the Brain and Muscles of Patients with Nonspecific Neck Pain Treated by Spinal Manipulation Therapy: A [18F]FDG PET Study.  Evidence Based Complimentary and Alternative Medicine. 2017. 4345703. Akie Inami, 1 Takeshi Ogura, 1 , 2 Shoichi Watanuki, 1 Md. Mehedi Masud, 1 , 3 Katsuhiko Shibuya, 4 Masayasu Miyake, 1 Rin Matsuda, 1 Kotaro Hiraoka, 1 Masatoshi Itoh, 4 Arlan W. Fuhr, 5 Kazuhiko Yanai, 1 , 6 and  Manabu Tashiro 1 , 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5267084/

Healthy options!

Avocado Chocolate Pudding

We are just crazy for the goodness found inside avocados!  Here's a little go to recipe we use when we are craving something sweet and "chocolatey".

Ingredients
5-6 ripe and ready avocados
1/4 cup milk - or dairy free milk (coconut, almond, soy - whatever you are into)
3-4 tablespoons unsweetened cocoa powder - to taste
1-2 teaspoons vanilla extract or vanilla bean paste - to taste
pinch of fine salt
2-3 squares of bittersweet chocolate (70% or higher) (we like the lindt bars)
1/4 pure maple syrup (we use Highland Maple Syrup - from right here in Cape Breton!)

Instructions

  1. Cut and pit avocados and blend in a food processor.
  2. Add the milk, cocoa powder, vanilla, and salt: Add the milk, cocoa powder, vanilla, and salt - blend till smooth - and transfer to bowl.
  3. Melt chocolate and add to mixture.
  4. Add maple syrup.
  5. Mix.
  6. Add chocolate, syrup or coco to taste.  Can also change consistency by adding more liquid if needed. 
  7. Chill and serve.
  8. Enjoy! 

 

RRR

Chiropractors Reducing, Reusing and Recycling

In Canada over 10.5 million tons of clothing ends up in a landfill every year!  In only one year, there is enough textile waste to create a mountain three times the size of Toronto's Roger Centre Stadium!

Let's do something about that!

 

  • When: Saturday March 11th 10:00am - Noon
  • What: Island Chiropractic's Kids Clothing Swap
  • Where: 850 Grand Lake Road, suite #3

How: 

  1. Swap will be geared towards kids clothing aged 5 and under
  2. Swappers will drop off their items at 9:30am, swapping will begin at 10:00am
  3. Each swapper is asked to bring a minimum of 10 items and a maximum of 20 items (pants/top sets can count as 1 item)
  4. Clothing must be in good condition - no holes, tears, rips, broken zippers, stains etc.
  5. Clothing must be washed
  6. Order of swapping will be determined by draw
  7. For each item brought in, swapper will be given 1 token
  8. For each item swapped, swapper will pay 1 token
  9. Any left over items will be donated to Transition House

Please preregister by emailing us at info@islandchIRo.com and provide the following information: the gender of your child, size of clothing and amount of items (if possible) so we can plan accordingly.

Due to a limited amount of space we will cap the number of participants so please register early!

Please call us at 902-270-7022 if you have any questions.