Cleaner, Healthier, Easier Meals
Dr. Shima Shahidy, (Hon) B.Sc., DC
Chiropractor, Acupuncture & Graston Technique Provider
Most of my patients will attest that while doing some agonizing trigger point release on the neck, we often discuss food and recipes! I love to eat and I have a hard time saying no to a craving. So here are some tactics I've been using to eat cleaner and healthier without too much pain!
1. PREPERATION: Sunday is cooking day! I make large batches of food and freeze some for days I don't want to cook. Stews, sauces, soups and lasagnas are easy ones to do.
2. SNACKS: I cut up veggies early in the week and grab a handful each day to snack on. Carrots, cherry tomatos, cucumber, cauliflower, snap peas, broccoli....anything you like will do. If I really need dip, I use hummus. I also make a yogurt dip with a little bit of salt and pepper, basil, mint, lemon juice and a tiny bit of mayo for variety. Never the store bought stuff! Better yet, eat them all natural!
3. SPICES: A patient gave me a Moroccan stew recipe recently and it's a great "catch-all" for the leftover stuff in your fridge. The key is the spices! Start with garlic, ginger, cumin, coriander, cinnamon and nutmeg and the aroma will have you drooling! Add any and all vegetables, some water and/or stock and let it cook. You can even put it in the food processor to puree for a different texture! Spices will reduce your need for salt. Don't be afraid to experiment with them on your meats or veggies.
4. SALADS: Get creative in this department and you'll be hooked! Add kale, arugula, pumpkin seed and hemp seeds, tuna, salmon, chicken breast (although not all at once!). Play with olive oil, balsamic vinegar, cider vinegar, mustard, and Greek yogurt for dressing. There are great recipes online that you can adapt for your own taste. My recent favourite courtesy of Linda our receptionist is a kale, celery and apple salad with a cider vinegar and Dijon mustard dressing!
5: STEAM: Steamed veggies are still a bit crunchy but easier to chew and retain more of their natural flavour. Broccoli, brussel sprouts, sweet potato, kale, swiss chard and cauliflower are great choices. I use either olive oil or a little bit of coconut oil and some nutritional yeast and sea salt to flavour them. http://well.ca/products/purely-bulk-nutritional-yeast-flake_22233.html
6. DIFFERENT CARBS: Forget about wheat and refined grains and play with quinoi, amaranth, buckwheat, and millet. These grains have a lower glycemic index which will keep you satiated longer. There are also many rice and ancient grain pasta options out there. You'll be surprised how delicious and filling it is! The key is a good sauce!
Please call us
at 905.465.4595 for more
and to book your appointment with Dr. Shima Shahidy.
For pricing information
Cold/Flu and Massage Therapy
Calais Irwin, RMT
Registered Massage Therapist
It’s that time of year again. The dreaded cold and flu season is upon us. And like every year we inevitably get asked if a massage therapy treatment is appropriate during a cold or flu.
The answer is…it depends. How long have you been sick? Are your symptoms getting better or worse?
The common belief is that you are thought to be most contagious about a day or two before the onset of symptoms. The fact is that you are most contagious about 2-4 days after onset which is when your symptoms are at their worst. You become less contagious as your symptoms subside.
Coughing, sneezing, fever, aches and pains, chills, and runny nose are all symptoms of a Cold/Flu. These symptoms, as annoying as they can be are the by-product of your body fighting off an infection. While it may not seem like a good thing to have all these symptoms, they are actually the means by which your immune system is hard at work.
Massage Therapy, while stress relieving, can actually be very taxing on your system. When you’re sick, your body needs to expend all its energy fighting the infection. You may think it would feel nice to have a massage while you’re sick but actually, it can hinder your body’s ability to heal and could exacerbate the problem.
So, is Massage Therapy suggested? Here’s the more detailed answer…if you are in your first few days of illness, or your symptoms are either getting worse or at their worst, a massage is not for you. Once your symptoms are showing improvement for a couple of days, then it is okay to come in for a treatment.
Here are a few home remedies I use to get me through those first few days of a cold/flu, while I’m trying to avoid contact with others so I don’t spread my cold:
Studies show honey may be just as effective as a cough suppressant and remedies sold over-the-counter. Try taking 2 tbsp at bedtime. Another suggestion is to put 2 tbsp of honey into hot water and add fresh lemon juice to taste for a yummy bacteria fighting “tea”.
Water vapour can help soothe a cough and break up phlegm. If you have a humidifier at home, keep it on through the night while you’re sleeping. Make sure to clean it several times a week to prevent mold and bacteria growth. If you don’t have a humidifier at home, try running a hot shower or fill your bath with hot water and sit in the bathroom with the door closed. Slowly inhale the steam.
Don’t forget to drink lots of water (it can also help break up phlegm). Keep nice and warm. And get as much rest as possible.
Please call us
at 905.465.4595 for more
and to book your appointment with Calais.
For pricing information
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