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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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Source Centre Holiday Party & Photography Exhibition

Posted by on Dec 16, 2013 in Events, Featured | Comments Off on Source Centre Holiday Party & Photography Exhibition

Source Centre Holiday Party & Photography Exhibition

Thursday, December 19th 7:00pm – 9:00pm Source Centre for Health & Wellness 326 Adelaide Street West, Suite 202   To all our Source Centre Clients and Friends: you are cordially invited to our Annual Holiday Party. In addition to our merrymaking, this year we are very excited to launch a photo exhibit by our friend, local artist, Tatyana Xsenya. Drop by for a glass of apple cider and a cabbage roll and check out some lovely art pieces. Journey to see the ancient cherry blossoms, the healing waters from Hell Valley, the exquisite pink lotus blooms, the rare opening of the world’s tallest flower, the majestic Rockies and be surrounded by a double circle rainbow. Each room at Source Centre holds a careful selection of images to reflect the identity of the space. All photographs are available for purchasing – each with a certificate stating its limited edition, the artist’s statement and a travel article. See below for a sampling of Tatyana’s imagery. Please RSVP by calling 416-923-4325 or email us...

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11 Tips to Make the Most of Winter

Posted by on Nov 24, 2013 in Featured, Health, How-To's | Comments Off on 11 Tips to Make the Most of Winter

11 Tips to Make the Most of Winter

The cold weather and holiday season is fast approaching. Picturing yourself in front of the fireplace? Wrapping yourself in warm blankets while holding a mug of hot chocolate? Have you imagined yourself skating at the ice rink or putting on the skis? To make the most of winter, try these 11 tips to stay healthy, energetic and connected. 1. Moisturize – we all know to moisturize our hands and face in the colder drier weather, but did you know to moisturize the inside of your nose? Moisturizing your nose with vaseline or another non-absorbing moisturizer can protect your nasal membranes and keep you from catching a cold virus. 2. Take Vitamin D – Unless you live below the 50th parallel, you don’t get enough sunshine from October to April to keep your Vitamin D in a healthy range. It’s safe to take 2000 IU daily of Vitamin D. It’s an important vitamin that is good for a healthy immune system, healthy bones, energy, and more. Read more about the health benefits here. 3. Take Vitamin C – I’ve caught the cold virus a number of times this year and was able to fight it off with high doses of Vitamin C. I’ve taken as much at 2500mg with each meal, 3 times a day just when I started to notice symptoms and have been able to bounce back overnight. 4. See your chiropractor – As the temperature dips, it’s more likely for our joints and muscles to ache. Chances are your nervous system is under stress too. Regular visits to a Network Spinal Analysis Chiropractor can do wonders to teach your body-mind to release tension and experience greater vitality. 5. Learn something new – Spending time outdoors may be scarce these days, so why not use the extra time to learn a new activity or skill? This is your chance to exercise your mind and body and prepare yourself for the new year. 6. Be with friends and family – Health is more than mind and body. It’s the quality of your friendships and family ties. Spend time celebrating the season with your loved ones and notice how alive you feel when you’re surrounded by those you love and those who love you back. Bonus points for meeting new people, making new friends or starting a new relationship! 7. Practice your faith – Do you believe in something greater? Ever wondered if you had a life purpose? Spending time in meditation, prayer or worship can be rejuvenating and help you with gain focus, direction and certainty in life. 8. Break a sweat – The colder months make it easier to stay inside and away from the gym. This is your chance to practice Tip #5 Learn something new. Make this season your opportunity to have a new winter activity or sport. Maybe it’s living room yoga? Perhaps it’s your existing outdoor activity but with a twist… 9. Bundle up and Layer up – If this is your very first winter of outdoor physical activity, consider an investment in warm clothing. Modern day outdoor active wear has really made it possible to manage heat, cold and moisture while you move around! 10. Breathe – The holidays can be a stressful time of year. Somato Respiratory Integration is an effective way to breathe mindfully and get connected to the peace and strength within. It’s easy to learn and can quickly bring down tension and stress. 11. Enjoy the change – How monotonous would it be if we had no change in seasons? I don’t know about you, but I like bringing out the warmer sweaters,...

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Eating More Fibre

Posted by on Nov 18, 2013 in Featured, Health, Uncategorized | Comments Off on Eating More Fibre

Eating More Fibre

(Image: ‘Red Bean Black Bean Rice Grain’ by khunaspix/ FreeDigitalPhotos.net) Whether you have been told by a practitioner, or simply heard the recommendation on a TV advertisement, it is likely that you are not consuming enough fibre in your daily diet. The average North American does not consume enough fibre in their diet. The recommendation is to consume roughly 28 grams of fibre per day, but North Americans tend to consume just half that. Too little fibre in the diet can cause digestive problems as well as more serious problems if levels are consistently low. There are two basic types of fibre, insoluble and soluble. Insoluble fibre adds bulk to your diet and aids in normal bowel movements and colon health. Whole grains, bran, nuts, fruits and vegetables are good sources of insoluble fibres. Soluble fibre is found in oats, beans, peas, apples and other fruit, and berries. It has been shown to lower cholesterol levels and reduce the risk of heart disease. Fibre’s effects have also widely been studied in what is termed the “second meal effect” of dietary fibre. The second meal effect states that consuming a fibre rich meal not only increases satiety at the time of consumption, but it also has the potential to decrease the blood glucose response in the next meal. This is to say that consuming fibre will make the body more responsive to insulin in a subsequent meal, therefore clearing blood glucose (sugar) from the meal more readily for efficient usage. There are some simple ways to increase your fibre consumption. Read food labels to see whether or not the food has added fibre benefits. Chose whole grain breads, and add vegetables to your meals. Top salads with beans and nuts. When consuming more fibre than normal, it is important to consume plenty of liquids in an effort to minimize gastrointestinal discomfort. Looking for some help in getting on track with your nutrition? A nutritionist can...

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