Clinic Update

It’s been over a week since we made the moral call to only accept emergency visits and we are glad to hear that other clinics are finally following the lead. The only way are are going to slow the spread of COVID-19 and keep the pressure off our hospital is to stay home.

Although it was a tremendously difficult decision to make, as of 6pm Monday March 23rd 2020, we decided to close the clinic completely until Monday April 13th. As parents of two young children, we’ve decided that we will use this as an opportunity to focus on growth, education and family fun.

If you had an appointment scheduled with us for the week of April 6-10th, we have rescheduled you to the same time/day the following week. As of right now, our reopening date is tentative, as you all know, the situation changes on a daily basis and we will keep you updated.

The women’s wellness Expo has now been rescheduled to Saturday October 3rd. We will follow up with separate information on that in the days to come.

These are uncertain times for everyone, especially those who are self employed. If you are wondering what you can do to help local business during this difficult time (beyond online shopping or orders), please consider heading over to their facebook pages and give them a like/share or even better, leave them (or us) a review! When it comes to life after COVID, an online testimonial will do wonders for rebuilding a small business. To our friends at the farmers’ market, our favourite restaurants, our Crossfit gym and our favourite local stores, we will see you all real soon.

As usual, we will try to update our blog with health information, recipes and other random thoughts, please check back for updates. In a world with so much uncertainty, we are trying to keep our social media posts light and fun, hopefully bringing a smile to your face at some point during your day.

Stay healthy, keep in touch!

Dr. Jen, Dr. Shaun, RMT Raylyn Routledge & Allyson Lewis

Perspective

It is easy to get mentally caught up with the current state of affairs, now more than ever. Taking good care of your mental health during this crisis is just as important as the well being of your physical body. Here are some thoughts:

• We have always been “walkers”, but it is so nice to see families out on the street going for walks (keeping social distance of course). Usually we are the only ones on the street during our walk, yesterday we saw 4 other families out for a early evening stroll. This is the perfect opportunity for families to create new health habits and spend time moving outdoors with their loved ones.

• Taking time at home has given us the opportunity to do more home cooking and even the chance to teach our children cooking skills. Perhaps more people will get back to cooking roots and start learning how to make things from scratch, the old fashioned way. Shaun has started a sourdough “mother” and we are curious about this cooking experiment - this is something we would not be doing if things were “normal”.

• Social media is a blessing and a curse. I never feel good after scrolling on social media at the best of times. Now, it’s even worse. I’m going to make a stronger effort to avoid chasing stories down the social media rabbit hole. Does it enrich my life or does it leave me feeling more stressed and worried about the current situation?

• On that note, we’ve turned off the radio, as constant COVID news can break down nerves. We listen to music on CBC radio 2 or spotify. Even better, we are listening to learning podcasts. Listening to history podcasts that talk about other times in history distracts the brain and reminds us that history is literally happening now and life will continue.

• When I was feeling especially blue after listening to the radio and reading online stories, I decided to switch my content and looked at happy pictures and videos of my children. Trying to see the world through their eyes makes dealing with today much more simple.

• Staying curious and engaging with the world around you is a great way to stay distracted. Pick a question you’ve always wondered about and take some time to look it up. We have a guitar at home and I feel like it’s the perfect time for some online lessons!

• Physical activity calms the mind. Even if you do not have a yoga trapeze or set of weights you can still get creative! Play ‘the floor is lava’ with the kids, do a yoga class online, try out a new workout on YouTube, go for walks or runs outside (social distance in check), use the cans in the pantry as weights, stretch, clean your house - anything that get’s your heart pumping counts!

• For now, we have nothing but time. What are the projects that you’ve put back until you had more time to do? Things like updating a blog, organizing family pictures, cleaning up your desktop or rearranging the furniture, no time like the present to work on those projects!

• If feelings start to overwhelm you, reach out - friends and family are only a FaceTime away. Also, grandparents would probably love to FaceTime with the kids!

Check our the post on “Mindfulness and Meditation” by clicking HERE.

Let's talk about posture

“Your state (emotions) changes other people’s state. Change your state physically - change your biochemistry. The way you move, the way you breath, the way you use your voice - changes biochemistry” —Tony Robbins.

 Good posture can increase energy, improve breathing, circulation, and digestion. Good posture means less strain and pain on your connective tissue and joints.  It can reduce stress and anxiety while increasing feelings of personal control and confidence(1). Poor posture is increasingly common with smartphones, computer work, and sedentary behaviour.  Sitting, slouching and standing with poor posture is a repetitive strain on our body.  It compresses our musculoskeletal system, lungs and digestive system.  Wearing high heels or even running shoes with a large heal can put your spine out of good alignment.  Specializing in sport or hobbies may add to asymmetry in our posture.  

Test your posture.

Have a family member take a picture of you from the front, side, and back. Your head, shoulders, hips and ankles should line up, one above the other. Your feet should be shoulder width apart. Your shoulders and hips should be level? Does your head tilt? Does one shoulder blade seem to be more prominent than the other? Do the muscles of the back seem more developed on one side? A healthy back should be symmetrical. Does your spine maintain its natural curves?

You can use a wall to help train good posture. Stand with the back of your head, shoulders and buttocks touching the wall, and your heels a few inches from the wall. Put a flat hand behind the small of your back. You should be able to just barely slide your hand between your lower back and the wall for a correct lower back curve.  If you have too much space here draw your bellybutton toward your spine to bring your lower back closer to the wall.  If you need more space arch your back just enough so that your hand can slide behind you. Then walk away from the wall trying to maintain good posture. 

Habits for good posture.

The way to improve bad posture is to be posture-conscious when sitting, standing, walking and sleeping.  

1. Avoid sitting or standing in any one position for a long period of time.

2. Take a micro break (stand up and raise your arms above your head) or change positions every 30 minutes.

3. Strengthen your core with McGill’s Big 3.

4. Strength train a couple times a week.

5. Think about expansion of the ribcage and spine. Keep your head up and chest spread.

6. When walking lead with your chest not your head and allow your arms to swing naturally from there shoulders.

7. Keep an active tension in your core while walking (think about somebody going to punch you in the belly).

8. Walk barefoot.

9. Breath through your nose. This initiates diaphragmatic breathing which allows us to breathe without fatiguing secondary breathing muscles in the upper chest and shoulders.

10. Sit on the floor more. It forces hips and other joints to use greater ranges of motion than sitting on a chair.

11. Sleep on your back or side maintaining the natural curvature of your neutral spine.

Stand up straight! Learn more by clicking HERE.

1. Cuddy, Amy J.C., Caroline A. Wilmuth, and Dana R. Carney. "The Benefit of Power Posing Before a High-Stakes Social Evaluation." Harvard Business School Working Paper, No. 13-027, September 2012.

Office Closure

Effective 6pm Monday March 16th we are going to close the clinic to all non-essential visits.  For many, we have been a primary care provider, but at this point, as chiropractors we cannot risk exposure to those members of our practice who are most vulnerable.  

If you have an appointment booked with us in the next two weeks, we will reschedule your appointment to (hopefully) the week of the 30th.  If you have an acute injury, please contact us as we will arrange urgent care by appointment only.  Not only is it imperative that we practice social isolation, but also that we keep our ER free of non-emergency complaints.  If you require immediate care, we will make this provision for you, granted you have not been exposed to (or are) somebody who has travelled in the past 14-days and are not showing any symptoms of infection. 

This does not mean that allied health visits are not considered essential, just that at this time, we have examined our social conscious and are choosing to help “flatten the curve”.  We work with too many seniors, pregnant patients, children and immunocompromised people to take this lightly. 

Financially as small business owners of a multidisciplinary clinic with numerous associates, this decision was not taken lightly.  We look to our government in the recovery weeks that follow to help with stimulus plan for all small business owners and we look forward to seeing new and familiar faces back in our clinic and at our exercise classes.

Truly, the best case scenario, is that we look back on this and conclude that it was an overreaction. Let’s try to stay level headed and take care of each other. 

 Dr. Jen & Dr Shaun, Raylyn & Allyson

Chicken Wing Weekend!

What big game? We just like chicken wings…….

We love chicken wings, but often wings from a restaurant, or ready-bake wings are filled are deep fried and filled with ingredients that we try to stay away from. Here’s our go-to recipe for wings at our house. Keep in mind I’m not a huge “measurer” when I cook, I combine ingredients until I hear the spirits of my ancestors say “enough child”, so these are approximate, give or take…..

Do you do wings for Super Bowl?

Gluten-Free, Baked wings

Preheat oven to 350 F

Combine in a medium size bowl:

• 4 ibs wings (both kinds)

• 2 cups “Aurora” Gluten-free Bread Crumbs

• 2 tsp Himalayan pink salt

• 3 tbsp Onion powder

• 3 tbsp Garlic powder

• 2 tsp Smoked paprika

• 1/2 tsp Cayenne (more if you like spice)

• 1 tsp Sage

• Dash of pepper, oregano, cumin seed, coriander, fennel, nutmeg, fenugreek, clove, cardamon, cinnamon, ginger

Line a baking sheet with parchment. Drop a couple wings into bowl at a time, and coat with your mixture, place on baking sheet. Bake wings at 350 for 20-25 minutes, remove from oven and flip wings over. Lower temp to 300 and place wings back in oven. Bake another 20-25 minutes, remove from oven, flip again and lower temp to 250. Bake another half hour. If you like them crispy, leave them in a little longer.

To make hot wings, we just use old fashioned Tabasco sauce to spice them up. Our kids like to dip them in full-fat plain yogurt. I made some yesterday and I’m making them again tomorrow!

Enjoy!

If you like this recipe, check out this dip that would pair well with it!

2020 Exercise Class Schedule

Now that the holidays are over we are starting to get back into more of a routine again. Which means our exercise classes will be starting back up with a few changes and new additions! Check out the list below with descriptions and cost of each class. If there is something you see that you would like to try, send us a email or call the office to sign up!

Chair Yoga with Jamie Crane

Jamie will lead you through a traditional Yoga sequence all done from the chair, modifications can be made so you can go at your own pace. You will be lead through a short meditation an relaxation period at the end of the class which will leave you feeling refreshed and ready to start your weekend.

When: Fridays @ 10am

Where: Our Lady of Fatima Church Hall

Cost: $20 for 4 weeks/$7 per drop in

Start Date: January 10th

Strength & Mobility with Dr. Shaun Maher

In this class, Dr. Shaun will lead you through movements that will encourage healthy aging while developing more strength throughout the whole body.

When: Thursdays @ 10am

Where: 485 Keltic Drive

Cost: $30 for 6 weeks/$7 per drop in

Start Date: January 16th

Low & Slow with Dr. Jen Maher

This 45-minute, low impact class will focus on movement, strength, mobility and the power of breath. Not quite Yoga, not quite pilates. Dr. Jen Maher will guide participants through this class leaving you feeling sweaty and strong.

When: Mondays @ 9:30am

Where: 458 Keltic Drive

Cost: $60 for 6 weeks/$12 per drop in

Start Date: January 20th

55+ with Dr. Jen Maher

This class focuses on strength, endurance, mobility and balance. Participants of all levels and abilities welcome!

When: Wednesdays @ 10am

Where: Our Lady of Fatima Church Hall (Sydney River)

Cost: $30 for 6weeks/$7 drop in

Start Date: January 22nd

** Coming Soon ** GLAD CANADA - Hip & Knee Osteoarthritis

TAKING NAMES FOR WAIT-LIST

This 6 week program will focus on improving pain and function for people living with osteoarthritis of the hip or knee. The program will consist of two classes a week lead by Dr. Jen Maher which will be held at the Membertou YMCA.

Cost: $90 - this includes a health assessment and baseline testing at Island Chiropractic & Family Wellness, 7 week program fee with YMCA membership or complimentary 6 weeks membership for those who qualify for the program.

Start Date: beginning late February or early March

• Please call our office to be put on a wait-list for this program or for any more information @ 902-270-7022

If you would like to sign up for any of these classes or would like more information, please give our office a call or send an email.

Phone: 902-270-7022

Email: info@islandchiro.com

Photo Credit: Scott McIntyre, Photographer

Things to consider when joining a new gym...

The new year is typically a time when most gyms see an increase in membership. Here are some suggestions to help you find the gym that’s right for you.

Location

Is the gym close to your work or home? Being close to a gym makes it easier for you to pop into and out of for a quick workout. It’s much easier to talk yourself out of going to the gym if you have to drive 15 minutes or longer to get to your gym.

Hours

Does the gym have early morning or late evening hours? Is it open on the weekends? Find a gym that works best for your schedule. Check it out during busy times - does it feel crowded? Ask when the busiest times are.

Gym Culture

Take a tour before joining the gym to see what the gym culture is all about. Better yet, see if you can get a day pass to the gym so you can get a feel for the gym and the other people that go there. It’s important that you find a gym that feels inviting and comfortable for you.

Staff

What are the qualifications of the people who work there? Find out how many people are specifically trained to be coaching and ask what their qualifications are. Does coaching come as part of your membership or do you have to hire somebody?

Cleanliness

Gym hygiene should be a top priority for any gym. Check out the bathrooms, are the shower floors clean? How old are the shower curtains? Is there dust underneath the lockers or benches? Check out the equipment, is there an organized place to stack weights or all they just piled up on the floor? Is there dust under machines or in the corners? Does the gym offer wipes or spray bottles for people to use after finishing using equipment?

Sign up sheets

Is there a time limit on cardio machines? Time limits can help decrease waiting time for a machine, but if you prefer running for an hour at a time, they may be prohibitive for you. Check to see what the variety of machines offered is like. Also, keep an eye out for out of order signs, if you notice a lot that could be a concern.

Classes

Is there a variety of class types offered? Some people report getting more out of their gym membership by taking classes. Are classes being offered at various times during the day? Are the classes that you want offered at a time that works for you? What are the qualifications of the instructors teaching the classes? How long has that instructor been teaching for? Is there sign up sheets for classes? Inquire about how often the classes change and how often the instructors change.

Fees

Find a gym that fits into your budget. What is included with your gym membership? Are there any hidden costs? Do they have any special offers or bonuses for signing up during a certain time of year? Read the small print on special offers, can you cancel your membership at any time or does the contract run for a specific amount of time? A good way to look at gym fees is to take your monthly fee and divide it by the number of days that you go to the gym, each visit to the gym brings the cost per visit down!

Is Gingerbread The New Peppermint?

It is obvious that the fall and pumpkin spice vibes have been forgotten about and everywhere you go now its full on holiday mode.

The past few years I noticed that the popular holiday food & drink items were always “peppermint mocha” or “peppermint chocolate” themed. This year, that trend seems to be dead (except for those loyal peppermint lovers) and everywhere I look its all about gingerbread!

I am not going to lie…this is kind of exciting to me, I love the combination of spices that make up the gingerbread flavour. What isn’t so great, is most (or all for that matter) of the ingredients used to make these treats that you can find in the stores.

So, I thought it would be good to share not one, but two gingerbread recipes that you can make at home and enjoy throughout this holiday season!

One thing I really want to highlight here is that in conventional gingerbread recipes the use of molasses is typically meant to be “fancy molasses”. The recipes I am sharing today both use blackstrap molasses. (You can click on that link to read more about the benefits of blackstrap molasses).

To summarize, using fancy molasses is only going to give you a subtle taste of molasses and lots of extra sugar and not much nutritional value (vitamins and minerals). Using blackstrap molasses, there are many more benefits than just adding flavour. It has less sugar, way more iron (a great source of iron actually if you suffer with low iron - reach out and I can give you some tips about how you can take it as a natural iron supplement), calcium, magnesium, B vitamins and many more essential nutrients.

Therefore, by making these recipes not only are you getting extra nutrients, you are getting a delicious holiday treat as well that the whole family can enjoy….or you can keep all to yourself, that is your cal!

Gingerbread Latte

Ingredients:

• 1/2 cup coffee (if you are not a coffee drinker you could use an herbal “coffee” blend. I like Dandy Blend. Or - you can also use Earl Grey tea!)

• 1 tsp blackstrap molasses **

• 1/2 cup organic coconut milk (full fat)

• 1/8 tsp ground ginger

• 1/4 tsp cinnamon

• dash of cloves

Directions:

• Add all ingredients to saucepan and heat thoroughly

• Remove from heat and add to blender, blend until frothy. If you do not have a blender - whisk vigorously.

  Pour into your favourite mug and enjoy !

  Gingerbread Man Protein Cookies

  Ingredients

• 1 1/4 cup almond flour

• 1/2 cup vanilla protein powder

• 3 tbsp coconut sugar

• 1 tsp baking powder

• 1 tsp cinnamon

• 1/4 tsp nutmeg

• 2 tbsp blackstrap molasses **

• 1 egg

• 1/4 cup tapioca flour (or any kind of flour, for dusting)

Directions:

• Pre-heat oven to 375 and line baking sheet with parchment paper

• Combine dry ingredients in large bowl, set aside

• Combine wet ingredients in separate bowl. Add wet ingredients to dry, mixing until a dough consistency forms.

• Dust flat surface with flour and roll out the dough with a rolling pin and cut out shapes!

• Place on baking sheet, cook for 8-10 minutes.

• Let cool & enjoy

**Notes:

One thing to be clear about when getting blackstrap molasses, please buy an organic - un-sulphured kind. I have had success with this at the Bulk Barn or Super Store in the natural food section.

Also, I realize there is no actual ginger in the recipe for gingerbread cookies and that may seem “odd”. However, it was just to simplify the recipe and not have too many ingredients. You will still get the same gingerbread taste from the spices used. If you want to add ginger, I would recommend using 1/4 tsp ground ginger - this will add more of that spicy taste to the cookie.

I hope you enjoyed this post, and if you tried out these recipes let me know how they went for you!

Allyson

Struggling with your health goals and your diet? Holistic Nutritionist Allyson Lewis offers complimentary discovery consultations to see if you are a good candidate for a holistic program. Call our office, 902-270-7022 to speak with Allyson, or start your conquest by booking with her by clicking HERE.

Surviving Pre-Holiday Stress

The holidays are typically a time where family and friends can get together and celebrate. For some, the weeks leading up to the holidays can cause headaches, havoc and unrest. Here are some tips to help you survive the weeks leading up to the holiday season.

Plan Ahead

Now is the time to look at the calendar and lay it all out. Identify which day will be a shopping day, which day is a baking day, which day will be occupied with get togethers. By labeling it ahead of time you will be able to avoid feeling like you are running out of time. Don't forget to schedule time for self-care, it’s easy to forget about the most important person during this time of year, you!

Just Say No

Don’t be afraid to say “No”. Recognize that you can’t do everything and be everything all the time. Saying yes all the time can leave you feeling overwhelmed and exhausted.

Be realistic

Does it have to be perfect? Is good enough? Thanks to social media, now more than ever we have these imaginary standards of how something is supposed to look. Trying to keep up with pinterest can be exhausting and impossible.

Stick to a budget

Get an idea of how much you can realistically spend over the holidays without going into too much debt. Spending too much over the holidays leads to stress, anxiety and depression in the New Year when the credit card bills start to roll in. Strategies to avoid spending too much over the holidays include:

• Donate to a charity in somebody' else’s name

• Give homemade gifts

• Start a family gift exchange

• Avoid eating out, have pot luck get togethers instead

Don’t abandon healthy habits

Even though you may be busy, still make time for exercise, stick to a healthy diet and sleep routine.

Feel It

Recognize how your are feeling and talk about it. It’s not always possible to be with your loved ones and that can be difficult. Whether it is due to distance or the passing of a loved one, sometimes it is difficult to process these feelings during this time of year. It’s okay to cry and express yourself, just because it’s the holidays doesn’t mean you have to be happy. Take some time to look at old pictures, tell stories about them, sing their favourite song, cook their favourite meal to feel close to them.

Remembering a feeling is much easier than what gift was given in any particular year. Take the time to reflect and recharge with your loved ones over the holiday season!

Happy Holidays!

Cinnamon Maple Pumpkin Seeds - Recipe

In the next few days leading up to Halloween a lot of families will be carving pumpkins to put out on their step for the night of Halloween … Fun Fact: This is a Celtic tradition! The Celts used to carve faces in vegetables like squash and turnips and place a candle inside to light the face which they believed would scare away evil spirits that lurked in the darkness and light a path to their home for good spirits and visitors!

After cleaning out the pumpkins you are usually left with all the “guts” as my kids call it, which sometimes includes a lot of seeds. These typically will just get discarded into the green bin or compost, but one thing I enjoy doing with my seeds is roasting them to make a tasty little snack!

Pumpkin seeds that we see in stores in the raw form are usually green, this is because the shell has been removed (that is the white part of the ones we get directly from any type of squash). In the raw form from a sore or fresh from a squash, you will still get the same nutrient benefits! These little seeds are full of important nutrients the body needs like fibre, iron, and many vitamins and minerals. They are also high in antioxidants, and can help regulate blood sugar!

CINNAMON MAPLE ROASTED PUMPKIN SEEDS

• 1 cup pumpkin seeds (washed and dried)

• 1 tablespoon extra virgin olive oil

• 2 tablespoons maple syrup

• 1/2 teaspoon sea salt

• 1/2 tablespoon cinnamon

Directions:

1. Preheat oven to 300 degrees and line baking sheet with parchment paper.

2. Prep seeds - make sure they are washed and dried thoroughly this will help with the crunch factor

3. Mix everything together in a bowl

4. Spread evenly onto baking sheet

5. Bake for 40-50 minutes or until golden brown - stirring half way

6. Remove from oven, let cool & Enjoy!

You can make any flavour you like using fresh herbs or spices to make them more savoury (smoked paprika would be a good one!) or even using raw cacao, shredded coconut and coconut oil to make a chocolate flavour. I am a sucker for anything maple cinnamon so this is what I focus on in this recipe but the options definitely do not end there!

These are great to have ready to go for halloween night to snack on and might help you avoid any temptation of wanting to eat the snacks you might have aside for your trick-or-treaters!

Store them in an airtight container at room temp (once completely cooled to avoid sticking together or getting soft!)

- Happy Halloween -

Who Doesn't Love A Good Apple Crisp? - Recipe

Happy Thanksgiving weekend everyone!

One thing I enjoy about family get togethers is making healthy versions of classic recipes and tricking my whole family into thinking its their traditional recipe (ha ha ha!)

i am sure every family in Cape Breton has a traditional recipe for Apple Crisp. While yes, they are delicious, I don’t see the need for crazy amounts of brown sugar, white sugar, white flour and up to 1/2 cup of butter which makes up the bulk of these recipes (and then top that off with vanilla ice cream! whoa!)

So if you are looking to bring healthier options to your thanksgiving dinner this weekend, give this apple crisp a try and let us know what you think! I am heading to get some local apples later today so i can prepare this desert for my dinner tomorrow and I will also be topping the warm crisp with organic coconut ice cream !

Not So Traditional Apple Crisp - Serves: 8 - Time: 1 hour

Ingredients:

2-4 large apples (cored and sliced)

1/3 cup maple Syrup (divided)

1 tbsp Coconut Flour

1/4 cup unsweetened applesauce (organic or homemade!)

1 cup oat Flour

3/4 cup oats

1 tsp baking Powder

1/2 tsp sea Salt

1/3 cup coconut Oil

1 cup Organic Coconut Ice Cream (optional)

Directions:

Preheat oven to 350ºF (177ºC). Place coconut oil in freezer to chill.

1. Add apples, 1/3 of the maple syrup, coconut flour and applesauce to a medium bowl and toss until coated. Set aside while you make the crust.

2. Add the oat flour, oats, the remaining 2/3 of the maple syrup, baking powder and sea salt to a different bowl and stir until combined.

3. Remove coconut oil from the freezer and add to mixture. Use your fingers to work it in until coarse crumbs form and the mixture holds together when pressed.

4. Remove a 1/3 of the crumbs for the topping and pour the remaining crumbs into the bottom of a tart pan or pie dish. Press the dough evenly into the pan.

5. Pour the apples over the crust. Sprinkle the remaining crumble evenly over the apples.

6. Bake for 40 to 45 min or until the crust is lightly brown. Check at 20 to 30 minutes if the tart is getting too brown. If so, tent with foil to prevent burning.

7. Scoop into bowls and serve with organic coconut ice cream and Enjoy!

Looking for more fall inspired recipes? Click here and download our free Fall Recipe E-book!

Cleaned Up Pumpkin Spice Latte - Recipe

You know it is officially fall when everything is all about pumpkins, pumpkin pie and especially the PSL (pumpkin spice latte)

Personally, I don’t see this as a bad thing ! Pumpkins are delicious and what is referred to as pumpkin spice is made up of some of my favourite spices (cinnamon, ginger and nutmeg!)

Pumpkins are a really great source of nutrients, antioxidants, vitamin C and loads of gut friendly fibre. The spices are equally as good for you with cinnamon being helpful for regulating blood sugar and ginger has anti-inflammatory benefits.

However, most of the pumpkin spiced goodies we get this time of year contain way too much added sugar (as much as 50 grams of sugar in a 16oz pumpkin spice beverage - that is a lot!)

We figured we would help you out with your pumpkin spice addiction and give you a healthy, cleaned up version of the traditional pumpkin spice latte (trust me, you won’t want to go back!)

Check it out and let us know if you give it a try!

CLEANED UP PUMPKIN SPICE LATTE

Yields: 1 serving

Ingredients:

1/2 cup organic coffee

2tbsp pumpkin puree (organic if canned OR homemade - see instructions below) *

1.5 tbsp pure maple syrup

1/2 tsp pumpkin pie spice **

3/4 cup unsweetened almond milk ***

Directions:

1. Brew coffee and set aside

2. in a sauce pan over med. heat, combine pumpkin puree, spice, and maple syrup. Once combined, add in almond milk and simmer until heated.

3. Transfer to a blender, pulse until frothy (you can use a hand held blender also)

4. Add milk mixture to hot coffee. Use a spoon to hold back froth then top latte with froth.

5. Optional - top with whipped cream or coconut whip, sprinkle with additional pumpkin spice

   Enjoy!

NOTES

* Homemade Pumpkin Puree - cut 1 small pumpkin into large chunks - bake in baking dish with lid on and 1/4” water in bottom of dish in oven at 375 degrees for 35-45 minutes or until tender. Blend/puree in food processor until smooth. Using fresh pumpkin will provide more nutrients and also taste better!

** DIY Pumpkin Pie Spice - 1/4 cup ground cinnamon, 4 tsp ground ginger, 1Tbsp allspice - when buying spices try to purchase organic, these have gone through less processing and are much more fresh than highly processed versions.

*** No almond milk ? use coconut milk (or any milk of your liking!)

-caffeine free? use extra milk!

-no blender? whisk everything together in sauce pan - this will not be as frothy but will still taste delicious!

Not into pumpkin? Check out these Gingerbread inspired recipes HERE

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

DO you love soup? Check out the “Lobster Coconut Noodle Soup” recipe by clicking HERE.

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

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!

Do you want to encourage more healthy eating habits with your kids? Check out this healthy brownie recipe HERE or these chocolate zucchini muffins HERE