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Just 7 Minutes a Day

Posted by on Jan 10, 2014 in Featured, Health, How-To's, Short Entries | Comments Off on Just 7 Minutes a Day

Just 7 Minutes a Day

Is getting out of the house in the freezing weather as hard for you as it is for me? Even living in a warm and cozy home, I still experience ever-freezing hands and feet. This winter, one thing did the trick for me: exercise! While most of us are health-conscious, it can be tough to squeeze time (and be motivated) for a workout. The solution may be quicker than we think. In reports like “High-Intensity Circuit Training Using Body Weight: Maximum Results With Minimal Investment”,  high intensity circuit training can deliver many health benefits in quickly and with no special equipment. It takes only 7 minutes (feel free to do more cycles!), a chair and a bit of space with an empty wall. You can conveniently find free apps on iOS, Google Play, Windows, or even your Pebble Watch to time your routine. There is also a website for non-smartphone users! This 7-minute workout did magic for me this winter, how about you? How are you staying warm and fit this winter? Share your thoughts below! -Helane Tweet...

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Winter Recipes- Breakfast and Brunch

Posted by on Jan 8, 2014 in Featured, Health, Recipes | Comments Off on Winter Recipes- Breakfast and Brunch

Winter Recipes- Breakfast and Brunch

This winter, stay healthy and vibrant with wholesome, hearty recipes! Source Centre is posting recipes throughout the month of January to give you something to look forward to on those cold winter days. Also, we are inviting our clients to participate by emailing in their favourite winter recipes. The best recipes are awarded amazing prizes, so email us today at health@sourcecentre.ca.   Vegan Apple Cinnamon Breakfast Muffin  Ingredients  1 cup brown rice flour  1/2 cup almond flour  1 tsp baking soda  1/2 tsp cinnamon  1/4 tsp sea salt  1/3 cup applesauce + 1tbsp ground chia seed  1/2 cup rice milk  1/4 cup maple syrup  1/4 cup coconut oil  1 tbsp whole chia seeds  1 honey crisp apple, chopped into cubes Directions Preheat oven to 350F. Mix brown rice flour, almond flour, baking soda, cinnamon, sea salt in a large bowl. In a separate bowl. combine applesauce + chia, rice milk, maple syrup, coconut oil, chia seeds and chopped apple and stir together. Combine the wet ingredients with the dry ingredients until well combined. Spoon the mixture into a muffin tray. Bake for 15-20 minutes at 350F. Remove from the oven and allow to cool. Nutty Bread   Picture from http://www.elanaspantry.com/nutty-bread/ 1 ½ cups blanched almond flour ¾ cup arrowroot powder ¼ cup golden flaxmeal ½ teaspoon celtic sea salt ½ teaspoon baking soda 4 eggs 1 teaspoon agave nectar or honey 1 teaspoon apple cider vinegar ¼ cup walnuts, coarsely chopped ¼ cup hazelnuts, coarsely chopped ½ cup pistachios, coarsely chopped ¼ cup pumpkin seeds ¼ cup sunflower seeds ¼ cup sesame seeds In a medium bowl, combine almond flour, arrowroot, flax meal, salt and baking soda In a larger bowl, blend eggs 3-5 minutes until frothy Stir agave and vinegar into eggs Mix dry ingredients into wet, then add nuts and seeds Transfer batter into a well greased 7.5 x 3.5 magic line loaf pan Bake at 350º for 30-35 minutes, until a toothpick inserted into center of loaf comes out clean Cool and serve – really good toasted with almond butter on top. Apple Butter Ingredients  4 medium sized apples 1/2 tsp of ground cinnamon 1/4 tsp of ground cumin 2 cloves of garlic 1/3 cup maple syrup 1/3 cup of water Procedures 1) Add diced apples and water into a high-speed blender (alternative: peel, de-core and dice apples) 2) Pour the mix into a pot and heat under medium-high setting until it boils (alternative: add apple dices into a pot and cover with water to heat under medium-high setting until it boils. Add more water when necessary) 3) Mince garlic and add spices, maple syrup as well as minced garlic into the boiled mix. 4) Stir well and heat mix under low setting without lid until it reaches a thick consistency. Yields about one cup. Mung Bean Omelette A Korean-inspired creation that will serve all your omelette craving needs. Ingredients 1 cup dried mung beans, soaked overnight and drained 1/2 cup kimchi, fish sauce free 1 stalk green onion, chopped into 1 inch segments Preparation Blend mung beans with 1/2 cup water. Add enough additional water for gravy-like texture. Rinse kimchi for milder flavour if desired. Loosely chop. Mix with mung beans. Mix green onions into mixture. Heat frying pan on medium, add oil. Pour mixture onto frying pan. Spread thinly. Fry on both sides until golden browned. Serve with kimchi or condiment of your choice. Enjoy! Serves 4. Tweet...

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Introducing Alwynn, Pilates Instructor

Posted by on Jan 7, 2014 in Featured | Comments Off on Introducing Alwynn, Pilates Instructor

Introducing Alwynn, Pilates Instructor

My name is Alwynn Jessica Taylor and I’ll be teaching a Pilates Foundations class every Thursday morning at 8 am at The Source Centre starting on January 9th 2014. I am a certified mat Pilates instructor and my philosophy is that students conquer personal challenges when they are gently guided towards success in a positive and nurturing environment. I do this by providing a warm, caring, comfortable and enthusiastic class setting that fosters learning and enhances success. Students feel welcomed, appreciated and accepted within their physical abilities. I spent the first part of my professional career working in several ad agencies, PR firms and working as an event planner in Toronto. I’ve had the opportunity to live in The Dominican Republic, The Kingdom of Bahrain and Mexico City. I’ve also spent a lot of time in France and Spain. Once I returned to Toronto I decided to take a new path in my career and walk away from my corporate life altogether to embrace a career in health and wellness. It was the scariest decision I made, but the most rewarding on many levels. As Anais Nin once famously said “life shrinks or expands in proportion to one’s courage.” I took my teacher training certification in Pilates at the nationally recognized Body Harmonics studio. I now wake up, put on yoga pants and help my students learn to connect with their bodies through movement, breath, concentration, control and precision. These are just a few of the principles of Pilates. As an instructor, a strong focus is placed on a supportive teaching style with vivid imagery and encouraging feedback to inspire students to make the mind-body connection to become their best through their Pilates practice. Looking forward to seeing you on the mat     Alwynn Jessica Taylor Q & A with Alwynn   Describe yourself in four words? “Generous, resilient, charismatic & passionate   When you’re not teaching, you enjoy…? “Playing tennis, baking, painting and drinking caffeine”. Not necessarily in that order.   Random quote? “The mind is everything. What you think, you become”. – Buddha   Give us a random fact? “I’m left handed, but play golf right handed.   Desired travel destination? “Too many to choose, today is Mauritius, tomorrow…who knows”.   Why do you love Pilates? “I love Pilates because I can see what it can do for the body, the mind and the spirit. Really, it’s...

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Winter Recipes – Soups

Posted by on Jan 6, 2014 in Featured, Recipes | Comments Off on Winter Recipes – Soups

Winter Recipes – Soups

This winter, stay healthy and vibrant with wholesome, hearty recipes! Source Centre is posting recipes throughout the month of January to give you something to look forward to on those cold winter days. Also, we are inviting our clients to participate by emailing in their favourite winter recipes. The best recipes are awarded amazing prizes, so email us today at health@sourcecentre.ca. From Lana: I love hearty (but healthy!) soups and stews in the wintertime. When I came across this book by Nava Atlas, I was thrilled. Soups for all seasons, yes! Sometimes, the combination of flavours seems strange to me but somehow it seems to work. A little note on the wonders of Millet: it’s alkalinizing and warming. It is also one of the most cleansing grains. It dissolves in a really nice way when it’s cooked. Enjoy it in soups, stews, or as a grain addition to any meal! Winter Roots Soup Ingredients Onion 2 tbs of coconut oil Root vegetables (radish, carrots, turnips, celery root, jerusalem artichokes, etc. ) Salt Turmeric Sage leaves Thyme Curry powder (optional) Procedure 1) Heat coconut oil while slicing onions. Fry onion slices with oil in a pot until onion turn translucent. 2) Add diced (and peeled) vegetables into the pot and add water until most content is covered. Heat under medium-high setting until all vegetables are tender (20~30 minutes). 3) Puree half to 3/4 of the heated stew with a high-speed blender, then add the blended mix back into the pot. (THIS STEP IS OPTIONAL) 4) Add the remaining (spices and salt) into the pot. Spices amount varies depend on volume of stew. Heat the stew at a low setting for another 15 minutes (or until vegetables are soft and mushy enough if stew was not partly pureed as step 3 mentioned) Curried Millet-Spinach Soup (adapted from Vegan Soups and Hearty Stews for All Seasons by Nava Atlas) Ingredients 2 tbsp of olive oil 1 medium onion, chopped 2-3 cloves of garlic, minced 1 tsp ginger, grated 2 tsp curry powder 1/4 tsp cinnamon 3/4 cup millet 2 medium potatoes, diced 1 large carrot, diced 2-3 tomatoes, chopped 6 cups of water or stock 1 bunch of spinach, coarsely chopped 2 tbsp parsley, finely chopped Juice of 1/2 or whole lemon Salt and pepper to taste Preparation: – Rinse the millet and leave to soak. – Heat oil in soup pot. Add onion and fry until golden – Add garlic and ginger and fry for 1 minute, stirring so that it doesn’t stick or burn – Add the curry and cinnamon and fry for a minute, again being careful not to burn. Enjoy the fragrance! – Put in millet (without soaking water), potatoes, carrot, tomatoes and stock. Stir it up and bring to a rapid boil. Then lower heat and simmer about 45 minutes or until veggies are tender. Check in and stir it a few times. – When veggies are tender, add spinach, parsley, lemon and salt and pepper. Cook another 10 minutes or so. Add more water if too thick. Enjoy!!!...

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Winter Recipes – Salads and Sides

Posted by on Jan 2, 2014 in Featured, Recipes | Comments Off on Winter Recipes – Salads and Sides

Winter Recipes – Salads and Sides

This winter, stay healthy and vibrant with wholesome, hearty recipes! Source Centre is posting recipes throughout the month of January to give you something to look forward to on those cold winter days. Also, we are inviting our clients to participate by emailing in their favourite winter recipes. The best recipes are awarded amazing prizes, so email us today at health@sourcecentre.ca. A couple of recipes to warm you during the cold winter months. Creamy Red Cabbage Slaw       Ingredients  1 small head of red or green cabbage(1 lb), shredded  3/4cup cashew, soaked for a few hours and drained  3tbsp lemon juice  1/2tsp himalayan salt  1/2cup water Directions Combine the soaked cashew, lemon juice, and salt and water in a blender. Blend until creamy. Pour the dressing over the slaw and mix well. Taste and adjust with lemon juice or salt as necessary. Creamy Mashed Parsnips   Ingredients 2 lbs parsnips 1 can coconut milk 3-4Tbs. coconut oil GENEROUS pinch of sea salt Pinch of freshly grated nutmeg Freshly ground black pepper Instructions Wash and peel the parsnips. Cut them into about 1 inch chunks, place in a medium saucepan and add coconut milk to just a bit underneath of the parsnips. Boil over medium heat until all the liquid has evaporated. It will take about 20 minutes. It is best to make these when you are doing other things in the kitchen, so you can keep an eye on them. When the water has evaporated, the parsnips will be very tender. Use a fork to mash up the parsnips with butter and sea salt. Season with nutmeg and pepper.  Pasta Salad Recipe   Salad 1/2 box of tri-colour fusilli pasta (or another favourite pasta) 1/2 cup yellow or orange bell pepper cut into thin 1 inch slices 3/4 cup grape tomatoes sliced in half 1/4 cup diced red onion 1/2 cup sliced kalamata olives 1/2 cup crumbled feta cheese 1/2 cup cucumber thinly sliced  Dressing 3 tbsp olive oil 2 tbsp balsamic vinegar 1 tsp oregano 1/2 clove finely chopped garlic Salt and fresh ground pepper Boil the pasta until al dente. While the pasta is cooking cut up all the ingredients and put them in a large salad bowl. Once you have finished cutting the vegetables, mix the dressing together. Once the pasta is cooked, drain it, and run the pasta under cold water to cool the pasta down. Poor the pasta in the bowl with the other ingredients and mix the salad dressing in. This salad can be served slightly warm or cold, depending on how much you cool down the pasta.  Beet and Arugula Salad  Salad 2 small red beets 3/4 pack of baby arugula 1/4 cup  uncooked quinoa Crumbled goat cheese Dressing 2 tbsp olive oil 1 1/2 tbsp red wine vinegar 1 tsp white sugar or honey Sprinkle of salt and fresh ground pepper Boil beets with their skins on until tender. Once cooked, place the beets in cold water to cool down. While they are cooling, cook ¼ cup of quinoa in ½ cup of water until all the water is gone. Once the beets have cooled, peel them and cut them into 1cm cubes. Mix the arugula, quinoa and goat cheese in a bowl with the dressing. Once you are ready to serve the salad, mix in the beets. Adding them at the last minute prevents the salad from turning red. This recipe is not only delicious but the quinoa acts as a great source of protein and the beets are a great source of...

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New Year Resolutions: Achieve Your Goals for 2014

Posted by on Jan 1, 2014 in Featured, Health, How-To's | Comments Off on New Year Resolutions: Achieve Your Goals for 2014

New Year Resolutions: Achieve Your Goals for 2014

This New Year it seems that, yet again, everyone is making resolutions. Do you have a resolution for 2014 but aren’t sure how to see it through? Choosing a method or strategy for reaching your goals can be overwhelming.  Not to worry, though, Source Centre is here to help you achieve your New Year’s resolutions. Read on for a list of common New Year resolutions, and what Source Centre can do to help you accomplish your goals for 2014. Lose Weight and Get Fit As the most common New Year resolution, the commitment to getting fit is the reason why it is impossible to snag a treadmill at the gym the first few months of the year. Everyone is there with the same goal, trying to lose weight and get into shape. Source Centre would like to offer other options besides the gym, where you don’t have to fight over gym equipment or a space to lay down your mat. Join us at Source Centre every Monday night at 7:30pm for Yoga with Leila. Starting January 9th, every Thursday Source Centre will also be hosting a Pilates class with Alwynn Taylor at 8:00am. Quit Smoking Quitting smoking is no easy task, especially after holiday stress. Add in the short dark days of winter, and the constant cold, and quitting smoking may seem virtually impossible. However, studies have shown that chiropractic therapy can help dissolve addiction. Brain function relies on normal structural integrity and joint movement in the spine. An abnormal position or movement of spinal vertebra can lead to nerve interference, distorting communication between the spinal cord and brain. Known as “vertebral subluxation,” it is this disruption between the brain and the spinal cord that chiropractic work focuses on. These subluxations interfere with the brain’s reward system, resulting in the need for an individual to escape undesirable feelings such as withdrawal from nicotine. At Source Centre our chiropractors Dr. Leo Quan and Dr. Allison Barriscale can help you quit smoking by restoring your spine and inner reward system to it’s full functioning state. Eat Healthier and Diet This New Year resolution has the potential to actually do your body more harm than good. It is important not to confuse eating healthier with eating less, but rather eating more nutritious foods and less empty calories with minimal nutritional value. Whether your desire to eat healthier stems from wanting to lose weight, gain weight, reduce disease risk, or live with a food allergy, our nutrition services can provide the support you need to successfully accomplish your New Year resolution. For nutritional counseling, contact Nutritionist, Fumie Yamaguchi , or our Naturopath, Tara Andresen. Get More Sleep Getting enough sleep is an essential part of keeping your body healthy. Not only is sleep crucial for brain function and memory consolidation, but lack of sleep can lead to undesired weight gain. How can Source Centre help? Somato Respiratory Integration (SRI) connects the body’s inner rhythms with focused attention, gentle breath, movement and touch. By expanding your body awareness you can help your body relax, helping you not only to fall asleep, but to also sleep more deeply. Still not quite sure what SRI is? Join Source Centre January 15th, January 29th, and February 13th for introductory workshops to SRI. Be Less Stressed Reducing your stress level goes hand-in-hand with getting more sleep. If your goal is to be less stressed in 2014, Source Centre has a variety of services that can help you achieve your objective. Need a stress management plan? Source Centre will be hosting a Stress Management workshopon January 15th at 7:30pm....

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