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4/27/2020 0 Comments Healthy at Home: Volume 6As many of you have probably heard, physiotherapy and chiropractic services can reopen as part of Phase One of the Saskatchewan Government's Reopening Plan. We can't wait to see you again and return to serving you the only way we know how, with the Mackie Strong philosophy we've had for twenty years that puts the patient's well-being first. Your health and safety is the most important factor for us, so we are following the guidelines put out by the Government of Saskatchewan and the Saskatchewan College of Physical Therapists, and we have put policies and procedures in place to best protect our community and staff. Watch for more information this week as we provide you with more details and instructions on what to expect upon your return. We will be starting to book appointments for the week of May 4th; thank you to everyone who has already called, emailed, or contacted us - we appreciate your support!! Your therapist will reach out to you either by phone or email to get you booked in, but don't hesitate to call or email us as well - just be patient with our response time as our inboxes are bursting at the seams! If you already have an appointment booked for May 4th or later, that appointment is still in our schedule and doesn't need to be re-booked, so keep your eyes open for an appointment reminder. If you aren't sure whether or not you have an appointment you can always email or call. We have learned over the last few weeks that few things are certain when it comes to COVID-19 and sometimes the information we have is incomplete or changes by the minute, so please bear with us while we work this out for the benefit of everyone. What we can tell you is that we are so incredibly excited to be able to serve our community again, and that your safety is our first priority. See you soon!
We are a part of a phase 1, and are happy to announce patient care will be able to resume as early as May 4th, 2020. Firstly, thanks the beautiful people in our province we have been able to flatten the curve. Without everyone in this together it wouldn’t have been possible. Next, thank you to our government who has worked hard on this well-thought-out plan - we are grateful for the opportunity to start getting our province back up and running safely. Lastly, thank you to our amazing community, patients, families and friends who have all had to make sacrifices in these times. You are all amazing! We will post updates on Instagram, Facebook and our website with our specific clinic re-opening strategies in the coming days but until then, May the 4th be with you! :)  Fitness Friday... This week for Fitness Friday we joined Nadia for a live Facebook workout! You can catch this 20 minute interval workout on our YouTube channel. No equipment required, just some floor space! Unfortunately it only loaded to social media, but you can watch now if you want to follow along, or check it out on our Facebook page! Self-Care Saturday: Yoga & Breathing for Mobility and a Nervous System Reset This week we joined Tyler for a short yoga routine: The most essential part of life is the exchange of air through our bodies and how we control it has a profound effect on our ability to move, think and function. Our autonomic nervous system (fight/flight and rest/digest) is found along the length of our spine and is intimately connected to our posture and breathing. We have the unique ability to stimulate the system with how we control our breathing. If we can integrate steady, deep, belly breathing and postures to open our bodies we can influence our autonomic response. This can improve stress, anxiety, organ function and reinforce changes in our mobility. Below is a simple yoga sequence I often prescribe to help us focus on our breath and improve general hip, shoulder and spinal mobility. Try to hold each posture for 10 deep breaths (fill your belly) in through your nose and out through your mouth. Perform any exercise that is one-sided on the opposite side as well. Give it a try and let us know how you liked it!
Kessa's Korner |
| Start with a dowel or broomstick in front of your hips. Grip the stick firmly and do not let it slide in your grip, or you will risk losing tightness in the back rack position. Swing the stick/dowel in front and behind the head to rest above the trapezius muscles (high-bar) or just below them (low-bar) depending on your squat style. It is essential you do not let the stick/dowel press onto your neck, as it is painful and frankly not a strong position. Hold the position and squeeze for 40 seconds (a |  |
typical 10 repetition set duration). For added skill transfer, perform a partial or full squat isometrically to maintain the squat motor pattern.
Finding ways to stay active at home is an essential way to stay #MackieStrong
Finding ways to stay active at home is an essential way to stay #MackieStrong
 | Try Something New Tuesday This week Adrian is taking on the task of learning piano. Take some time today to try something new, take pictures, post them on social media and tag us #Mackiestrong. |
| What's Up Wednesday This week's edition of What’s Up Wednesday was an entertaining one! It all started with Blaine and Mama D’s rendition of Try Something New Tuesday where they took on the splits. Soon after that our team challenged each other to a splits-off. Let’s just say there’s some room for improvement. Anyone know any good physios? |  |
 | Thankful Thursday As the time passes by we find ourselves being more and more thankful for the little things we have, especially the nicer weather we’ve had lately. It sure has been nice to get outside and enjoy some fresh air with our pets, pals, and partners! |
Fitness Friday
Today Melissa D is going to help you all figure out creative ways to challenge yourselves at home.
Trying to figure out ways to add weight to your exercises? Well here’s a cool way - put some heavy objects into a backpack, duffel bag, or any sturdy bag, and voila!
Here Melissa demonstrates a few ways to squat with it but get creative, it can be used as weight for many movement patterns. Next we get to the cardio and core portion of this week's workout with some towel mountain climbers. This ones a tough one but works great! Give it a go.
Today Melissa D is going to help you all figure out creative ways to challenge yourselves at home.
Trying to figure out ways to add weight to your exercises? Well here’s a cool way - put some heavy objects into a backpack, duffel bag, or any sturdy bag, and voila!
Here Melissa demonstrates a few ways to squat with it but get creative, it can be used as weight for many movement patterns. Next we get to the cardio and core portion of this week's workout with some towel mountain climbers. This ones a tough one but works great! Give it a go.
Recommended workout:
3x10 Backpack squat
3x10 Backpack row
3x 10 Backpack deadlift
3x 10 push-ups (incline for easier, decline for harder)
3x30 sec towel mountain climbers.
Give these a try and show us your favourite ways to get creative at home. Don't forget to post your pictures on social media and tag us!
Disclaimer:
This information and exercise program is general medical advice only. The text and exercises on this platform, including all graphics, text and images, (collectively ‘the content’) are intended for information purposes only. The content is not a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your Physiotherapist or Health Care Practitioner with any questions you may have regarding a medical condition or its treatment. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on this content. Always adhere to the instructions accompanying each exercise prior to performing the exercise. Cease performing exercise if you experience any pain, discomfort, dizziness or tingling. In such event, promptly contact your healthcare professional prior to continuing with any aspect of these exercises.
3x10 Backpack squat
3x10 Backpack row
3x 10 Backpack deadlift
3x 10 push-ups (incline for easier, decline for harder)
3x30 sec towel mountain climbers.
Give these a try and show us your favourite ways to get creative at home. Don't forget to post your pictures on social media and tag us!
Disclaimer:
This information and exercise program is general medical advice only. The text and exercises on this platform, including all graphics, text and images, (collectively ‘the content’) are intended for information purposes only. The content is not a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your Physiotherapist or Health Care Practitioner with any questions you may have regarding a medical condition or its treatment. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on this content. Always adhere to the instructions accompanying each exercise prior to performing the exercise. Cease performing exercise if you experience any pain, discomfort, dizziness or tingling. In such event, promptly contact your healthcare professional prior to continuing with any aspect of these exercises.
 | Self-care Saturday We have heard from a lot of you about how hard you are working at keeping up home exercise regimes and general fitness - great work! However, it’s also important to incorporate some meaningful down-time. Reading a book (that has nothing to do with physiotherapy, ha!), doing a puzzle, or any other cherished activities can help keep your mental game strong! |
| Sustenance Sunday There's been a lot of baking done this week, particularly some sour cherry creations! Nadia made a sour cherry pie, and Tennille made sour cherry ice cream topping, cheesecake topping, and strudel. There was also a promise of an Indian potluck when this is all over! |  |
Kessa's Korner
Easy, Tasty Kale Salad!
Kessa has done the impossible: made kale ENJOYABLE!! 🥬🥗
Today Kessa is teaching you how to make a homemade Caesar salad dressing and serve it on kale and romaine lettuce!
DRESSING:
// Easy:
- 1/3 cup olive oil
- Juice from 1/2 a lemon
- 1 Tbsp fresh minced garlic
// Fancy:
- 1/4 tsp ground mustard or Dijon mustard
- 1 Tbsp Worcestershire sauce
- Black pepper
Adjust as you please! Add more or less lemon juice or Worcestershire sauce - go to your preference.
TIPS:
Kessa has done the impossible: made kale ENJOYABLE!! 🥬🥗
Today Kessa is teaching you how to make a homemade Caesar salad dressing and serve it on kale and romaine lettuce!
DRESSING:
// Easy:
- 1/3 cup olive oil
- Juice from 1/2 a lemon
- 1 Tbsp fresh minced garlic
// Fancy:
- 1/4 tsp ground mustard or Dijon mustard
- 1 Tbsp Worcestershire sauce
- Black pepper
Adjust as you please! Add more or less lemon juice or Worcestershire sauce - go to your preference.
TIPS:
- Remove the kale from the stem! The steam is healthy and nutritious, but not great to chew on!
- Make sure you massage the dressing into the kale! This will ensure the leaves are softer and more enjoyable to eat!
- Rip apart the romaine lettuce with your fingers to avoid your lettuce from getting brown or rusty.
- Add protein options to your salad, such as roasted chicken breast, parmesan cheese or hemp hearts! This will help to keep you fuller for longer.
4/13/2020 0 Comments
Healthy at Home Volume 4
This week the therapists spent some time contacting you to find out how we could help during this unusual time, and we also rolled out our new Telehealth system.
What is Telehealth?
Telehealth is a means to interact with your Physiotherapist while maintaining the government safety recommendations amidst the intensifying concerns surrounding the Coronavirus pandemic. You can schedule an appointment with one of our therapists for a phone call and/or telehealth session that connects you with the therapist by video conferencing. These sessions are obviously not hands on but we can listen to your concerns and problem solve to arrive at home-based treatment options.
Booking is easy!
This alternate option to your regular treatment is available with all of our therapists, and can be used to answer questions you may have, find techniques for home treatment, help manage flare-ups of your condition, or update your exercise program so that it can be done at home.
Our Telehealth option is safe and secure, and can be done from the comfort of your own home. We look forward to connecting with you – this is a new way of receiving therapeutic guidance but in these difficult times it calls for innovative ways to reach out and help our community.
Thanks to our entire community for your thoughts and wishes! Mackie Physiotherapy “Strong” will be back!
What is Telehealth?
Telehealth is a means to interact with your Physiotherapist while maintaining the government safety recommendations amidst the intensifying concerns surrounding the Coronavirus pandemic. You can schedule an appointment with one of our therapists for a phone call and/or telehealth session that connects you with the therapist by video conferencing. These sessions are obviously not hands on but we can listen to your concerns and problem solve to arrive at home-based treatment options.
Booking is easy!
- Call us at 306-955-7888 to schedule an appointment with a physiotherapist for an intitial phone call.
- During the call we will listen and problem solve to reach an understanding of your complaints to see if we can advise you on treatment options at home.
- Or connect with the physiotherapists, chiropractor, or nutritionist via their email.
- We can schedule a follow up Telehealth session and visually assess and assist if this is required.
This alternate option to your regular treatment is available with all of our therapists, and can be used to answer questions you may have, find techniques for home treatment, help manage flare-ups of your condition, or update your exercise program so that it can be done at home.
Our Telehealth option is safe and secure, and can be done from the comfort of your own home. We look forward to connecting with you – this is a new way of receiving therapeutic guidance but in these difficult times it calls for innovative ways to reach out and help our community.
Thanks to our entire community for your thoughts and wishes! Mackie Physiotherapy “Strong” will be back!
| Mobility Monday This week Blaine showed us how to mobilize our shoulders and thoracic spine. | Try Something New Tuesday Theresa has done a lot of work with canine rehabilitation, so this week she thought she'd try some canine core strengthening. She got out the Bosu ball and went to work with her dog, Otto!  |
What’s Up Wednesday
It was an eventful week for the Mackie Crew. Here’s what we’ve been up to this week.
It was an eventful week for the Mackie Crew. Here’s what we’ve been up to this week.
- Blaine and D’arcy have been holding down the fort at the clinic everyday to make sure everyone’s needs are taken care of, but don’t worry they haven’t been forgetting to workout. Momma D’ had a nice 225lbs sumo.
- Melissa P put on her teacher hat and became her kids hard-nosed teacher for the past week.
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- Mel D took some time to play some crib. There may or may not have been some challenges thrown out in our team group chat...
- And lastly, Nadia made some tasty looking sugar cookies (sorry Kessa lol)
| Thankful Thursday With the closure of our favourite fitness facilities we have had to turn to other means of staying fit. Today we are thankful for the ability to continue to live healthy and active lives with whatever resources we have. A lot of us have home gyms but some of us do not. You don’t need a full gym set up to stay active, all you need is a little creativity and to take action. If you are wondering about ways to remain active contact your physiotherapist or visit our website. Today we challenge you to post pictures of your home set up, it might be small but it can sure be mighty. Tag us and share your pictures! |  |
Fitness Friday
McGill’s Big 3: Curl Up, Side Plank & Bird Dogs + Dead Bugs
❌ Strength & Movement
✅ Stability & Spinal Rigidity
The emphasis with these exercises is to stabilize the spine through activation of our core while minimizing load placed on the spine itself. They are excellent to incorporate as a warm up before any exercise and can be very beneficial to someone experiencing acute back pain.
An important thing to understand is that there is no “one size fits all” when it comes to performing these exercises. You want to brace in order to lock down the spine, limit any excessive unwanted movement, reduce energy leaks and allow all the movement to come through your hips and extremities. The best thing you can do is listen to your body and focus on high quality movement and control instead of specific rep. counts and time ranges. Get comfortable with the movements and then progress and challenge yourself once they become manageable.
McGill’s Big 3: Curl Up, Side Plank & Bird Dogs + Dead Bugs
❌ Strength & Movement
✅ Stability & Spinal Rigidity
The emphasis with these exercises is to stabilize the spine through activation of our core while minimizing load placed on the spine itself. They are excellent to incorporate as a warm up before any exercise and can be very beneficial to someone experiencing acute back pain.
An important thing to understand is that there is no “one size fits all” when it comes to performing these exercises. You want to brace in order to lock down the spine, limit any excessive unwanted movement, reduce energy leaks and allow all the movement to come through your hips and extremities. The best thing you can do is listen to your body and focus on high quality movement and control instead of specific rep. counts and time ranges. Get comfortable with the movements and then progress and challenge yourself once they become manageable.
Disclaimer: This information and exercise program is general medical advice only. The text and exercises on this platform, including all graphics, text and images, (collectively ‘the content’) are intended for information purposes only. The content is not a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your Physiotherapist or Health Care Practitioner with any questions you may have regarding a medical condition or its treatment. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on this content. Always adhere to the instructions accompanying each exercise prior to performing the exercise. Cease performing exercise if you experience any pain, discomfort, dizziness or tingling. In such event, promptly contact your healthcare professional prior to continuing with any aspect of this exercise.
| Self-Care Saturday This week for self-care Saturday, Mat takes us through some self-massage techniques for the forearms and upper back muscles. Self massage can be a wonderful tool to add to your self-care and recovery toolbox and can easily be done at home with any type of ball. You could also use a foam roller for some larger areas as well. | |
Sustenance Sunday
The Mackie Family loves to cook! Here's what we made this week...
The Mackie Family loves to cook! Here's what we made this week...
This week in Kessa's Corner:
Dairy Free & Veggie Packed Cheese Sauce
This might possibly be, the BEST way to eat your veggies!
INGREDIENTS
1 medium yellow onion, diced
2 cloves garlic, minced
1 Tbsp. coconut or avocado oil
2 cups cubed butternut squash, fresh or frozen
2 cups cauliflower florets, fresh or frozen
2 cups chopped carrot, fresh or frozen
2 cups chicken broth (substitute vegetable broth for vegan)
1 ½ tsp. freshly squeezed lemon juice
¾ tsp. Dijon mustard
1 – 1 ½ tsp. salt
3 Tbsp. nutritional yeast
INSTRUCTIONS
Dairy Free & Veggie Packed Cheese Sauce
This might possibly be, the BEST way to eat your veggies!
INGREDIENTS
1 medium yellow onion, diced
2 cloves garlic, minced
1 Tbsp. coconut or avocado oil
2 cups cubed butternut squash, fresh or frozen
2 cups cauliflower florets, fresh or frozen
2 cups chopped carrot, fresh or frozen
2 cups chicken broth (substitute vegetable broth for vegan)
1 ½ tsp. freshly squeezed lemon juice
¾ tsp. Dijon mustard
1 – 1 ½ tsp. salt
3 Tbsp. nutritional yeast
INSTRUCTIONS
- In a medium saucepan with lid, melt oil over medium heat.
- Add onions and cook, stirring occasionally, until onions start to soften.
- Add garlic, stir and cook another 30 seconds to a minute or until garlic is fragrant.
- Add squash, cauliflower and broth and bring to a steady simmer.
- Once simmering, cover pan with lid and cook until vegetables are very tender, about 15-18 minutes. You may need to lower the heat slightly to maintain a steady simmer and prevent it from boiling.
- When veggies are very tender, transfer to a blender. Add remaining ingredients and blend until very smooth.
- Taste and adjust seasoning before pouring over your favourite cooked pasta
| There are many different holiday celebrations taking place this time of year, so from our Family to yours, may your celebrations be safe and joyous, and the year ahead be filled with good health and happiness. |  |
4/5/2020 0 Comments
Healthy at Home: Volume 3
Another week of social distancing is under our belts, and we've enjoyed spending this time with our loved ones and beginning to reconnect with our patients. The therapists have taken turns going into the clinic to call and touch base with patients, update exercise programs, and consulted with patients over Telehealth video conference.
Remember that we are here for you during this time, so if you need to contact your therapist you are more than welcome to email us anytime. You can also call the clinic and leave a voicemail, and someone will get back to you. Until we meet again, stay safe out there.
Remember that we are here for you during this time, so if you need to contact your therapist you are more than welcome to email us anytime. You can also call the clinic and leave a voicemail, and someone will get back to you. Until we meet again, stay safe out there.
Mobility Monday
This week Tyler led our Mobility Monday stretches with ways to improve flexibility in our upper backs and hips.
This week Tyler led our Mobility Monday stretches with ways to improve flexibility in our upper backs and hips.
 | At Home Upper Back and Shoulder Mobility Purpose: To improve postural mobility and breathing rhythm/depth.
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| At Home Groin and Hip Mobility - Frog Stretch Purpose: To improve groin mobility and combat postural tightness from sitting.
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Try Something New Tuesday
Anyone who knows Mat, knows that a move like this is way out of his comfort zone. Take some time today to try something new, even if it is out of your comfort zone. Share with your friends and challenge two people to try something new today!
Anyone who knows Mat, knows that a move like this is way out of his comfort zone. Take some time today to try something new, even if it is out of your comfort zone. Share with your friends and challenge two people to try something new today!
What's Up Wednesday
Relaxation seemed to be the theme of our week. This is your Mackie crew checking in with an update of what they’ve been up to at home.
Melissa D has been working on putting together her new BBQ in preparation for the BBQ season and Mat continued to refinish some furniture for his new pad. Nadia is picking up the violin again and Tennille is working hard to get some online lessons up for her students. Theresa has tried playing online scrabble and Emily took her friend's dog for a stroll. Adrian was in the clinic working to connect with his clients via Telehealth and Melissa P got her kids back after self isolation. The Mackie crew have been practicing their handstands and Luke got a haircut thanks to Cayley and Momma D’.
What are you doing to relax? Relaxation is an important part of staying mentally and physically healthy, especially during times of high stress.
Melissa D has been working on putting together her new BBQ in preparation for the BBQ season and Mat continued to refinish some furniture for his new pad. Nadia is picking up the violin again and Tennille is working hard to get some online lessons up for her students. Theresa has tried playing online scrabble and Emily took her friend's dog for a stroll. Adrian was in the clinic working to connect with his clients via Telehealth and Melissa P got her kids back after self isolation. The Mackie crew have been practicing their handstands and Luke got a haircut thanks to Cayley and Momma D’.
What are you doing to relax? Relaxation is an important part of staying mentally and physically healthy, especially during times of high stress.
Thankful Thursday
| This week we were thankful for our furry friends keeping us company and providing us with all the snuggles in these times. Head over to our Facebook page to post a picture of your furry friends! |  |
Fitness Friday
Grip Strength Challenge.Goal: Improve grip strength to help prepare for stronger pull ups and deadlifts.
Bonus Goal: Lower risk for all-cause mortality.
How: Hang from a home chin up bar with hands 2 inches wider than shoulders. Use a box to get up to the bar if needed. Hang with the shoulder blades engaged slightly down and back to activate the stabilizing muscles of the scapula (rhomboids, lats, deltoids, traps).
Parameters: 2 sets of 5 seconds, increasing by 2 seconds every week until you can hold 60 seconds. If blisters develop or calluses become irritated take a day off between workouts.
Research: Studies performed by Rijk et. al, 2015, Gray et. al, 2018 and Bae et. al 2019 have found that higher grip strength is predictive of maintained cognition, mobility, functional status and mortality in older community-dwelling populations.
Bodyweight hanging grip strength work is a challenging but simple way to improve your grip strength as well as your shoulder range of motion and stability.
Give it a shot, then head over to social media and post pictures and tag us! Tag your friends! #mackiestrong #covid19
Disclaimer: This information and exercise program is general medical advice only. The text and exercises on this platform, including all graphics, text and images, (collectively ‘the content’) are intended for information purposes only. The content is not a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your Physiotherapist or Health Care Practitioner with any questions you may have regarding a medical condition or its treatment. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on this content. Always adhere to the instructions accompanying each exercise prior to performing the exercise. Cease performing exercise if you experience any pain, discomfort, dizziness or tingling. In such event, promptly contact your healthcare professional prior to continuing with any aspect of this exercise.
Bonus Goal: Lower risk for all-cause mortality.
How: Hang from a home chin up bar with hands 2 inches wider than shoulders. Use a box to get up to the bar if needed. Hang with the shoulder blades engaged slightly down and back to activate the stabilizing muscles of the scapula (rhomboids, lats, deltoids, traps).
Parameters: 2 sets of 5 seconds, increasing by 2 seconds every week until you can hold 60 seconds. If blisters develop or calluses become irritated take a day off between workouts.
Research: Studies performed by Rijk et. al, 2015, Gray et. al, 2018 and Bae et. al 2019 have found that higher grip strength is predictive of maintained cognition, mobility, functional status and mortality in older community-dwelling populations.
Bodyweight hanging grip strength work is a challenging but simple way to improve your grip strength as well as your shoulder range of motion and stability.
Give it a shot, then head over to social media and post pictures and tag us! Tag your friends! #mackiestrong #covid19
Disclaimer: This information and exercise program is general medical advice only. The text and exercises on this platform, including all graphics, text and images, (collectively ‘the content’) are intended for information purposes only. The content is not a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your Physiotherapist or Health Care Practitioner with any questions you may have regarding a medical condition or its treatment. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on this content. Always adhere to the instructions accompanying each exercise prior to performing the exercise. Cease performing exercise if you experience any pain, discomfort, dizziness or tingling. In such event, promptly contact your healthcare professional prior to continuing with any aspect of this exercise.
Self-Care Saturday
| Some at home spa days happening at a few households! #treatyoself Try this homemade sugar scrub: 1/2 cup sugar 1/3 cup coconut oil 1 tsp vanilla bean paste (optional) Adrian and his wife treated each other to some mani-pedis, then Adrian gave his little guy a massage. Melissa P’s son did her nails and then gave her husband a massage too. Blaine enjoyed relaxing with the Normatech system while watching TV. |  |
Treat yourself and your loved ones to a spa day! #mackiestrong #covid19
Sustenance Sunday
We've been sharing ideas all week, and apparently there are some chefs in the making on the Mackie staff!
We've been sharing ideas all week, and apparently there are some chefs in the making on the Mackie staff!
 |  |
Kessa's Korner
3 Quick, Simple and Easy Ways to Level up Your Rice!
There are so many ways that you can level up the nutritional quality of your rice just by modifying the cooking process! Here are three of my favourite ways:
Which one of these tips are you going to try out next time you cook rice?
Happy Cooking!
There are so many ways that you can level up the nutritional quality of your rice just by modifying the cooking process! Here are three of my favourite ways:
- Replace the water for bone broth! Swapping the water you use to cook the rice with bone broth has huge benefits for your overall health! Bone broth naturally contains both collagen and gelatin, these nutrients are extremely beneficial for improving gut and joint health!
- Add in 1/2 a cup of frozen vegetables! This is an effortless way to increase your consumption of vegetables! Adding more veggies to your meal can be an effective way to reduce the amount of calories you consume as vegetables are low in calories and high in fibre!
- Add 1 Tbsp of tumeric and 1-2 Tbsp of coconut oil! These two flavours pair incredibly well together and add some huge health benefits. Turmeric is has effective anti-inflammatory and antioxidant benefits. Coconut oil is an excellent source of healthy fats. Adding coconut oil to your meal can help control your blood sugar levels, aid in proper digestion and boost energy levels.
Which one of these tips are you going to try out next time you cook rice?
Happy Cooking!
Weekly Message from Blaine
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Arlington Location:
3012 Arlington Avenue Saskatoon, SK, S7J 2J9 mackiephysio@shaw.ca Phone: (306)955-7888 Fax: (306)955-7871 Hours: Monday 6:30 AM - 6:30 PM Tuesday 6:30 AM - 6:30 PM Wednesday 6:30 AM - 6:30 PM Thursday 6:30 AM - 6:30 PM Friday 6:30 AM - 6:30 PM |
Evergreen Location:
#40-211 Evergreen Square Saskatoon, SK, S7W 0Z2 mackieevergreen@shaw.ca Phone: (306)952-6277 Fax: (306)952-6276 Hours: Monday 6:30 AM - 4:30 PM Tuesday 6:30 AM - 4:30 PM Wednesday 6:30 AM - 6:00 PM Thursday 6:30 AM - 4:30 PM Friday 8:00 AM - 6:00 PM |
We are pleased to work in conjunction with:
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