Healthy at Home: Volume 2

We've been busy all week putting together ideas for things you can do at home while you're not able to carry out your normal routine. It's important during times of stress that we take care of our ourselves physically, mentally, emotionally, and spiritually, so we encourage you to take advantage of this opportunity to begin healthy habits and set new goals and routines. Maybe you would like to start meditating or doing a daily yoga program. Maybe your goals are to connect with others through phone calls and video conferencing. Perhaps you're still having to go to work and that is taking a toll on you mentally, so your goal is just to get enough rest. We all have different needs at this time, and it's important to do what's right for you.

This issue includes some tips on staying healthy in all areas of our lives. We encourage you to make sure you are getting enough rest, connecting with loved ones, and establish routines for your day, even if it's not your normal routine.

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.

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Mobility Monday...

Every Monday one of our therapists will lead you through some stretching exercises on our Facebook page and Instagram account; this will also be available on our YouTube Channel and our social media accounts. Staying mobile is an important part of staying healthy and preventing new and old injuries.

This week Theresa led us through some stretches for the hips and torso!

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Try Something New Tuesday...

At times like these it can help us mentally to try new things and keep our minds active. This can lift your spirits and help maintain a positive outlook, as well as help you pass the time. This week Nadia started doing online/audio guided meditation through One Yoga Lions Instagram page. We also had our first online staff meeting! Other members of our staff have started drawing, are learning a second language, or are taking an online course as their something new.

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What's Up Wednesday...

Setting a routine can be important in helping us know what to expect the next day, which can help us manage stress more effectively. In your house this might mean making a colour-coded schedule, but it doesn't have to. Don't feel guilty if your "routine" is less formal, but you know that you still have a plan for the day. It can also help your kids to have a schedule, and can lead to fewer behaviour problems as we move into online learning.

This week the Mackie staff did a lot of cleaning as part of their routine, but Mat included some home improvements, Mel started packing for her move,

and Adrian spent time with his little guy. And Blaine? Well, they worked to keep everything going as smoothly as it could, but still found time for a family workout...

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Thankful Thursday...

Although there are lots of things that are changing right now, we can still be thankful for the good things in our lives. Having a positive outlook helps us mentally, and prevents us from getting weighed down by what's going on in the world outside our door.

This week we are thankful for our community. The positive messages and emails have been much appreciated, and we know that we would not be where we are today without you, so thank you all for your words of encouragement as we struggle to navigate through this new world.

A special thank you from Blaine and the team goes out to Momma D’Arcy for everything she has had to take on during these times. We’d be lost without everything she does!

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Fitness Friday...

There are exercises you can do at home to help you stay fit when you can't get to the gym. If you don't have a home gym, which many of us don't, it can be difficult to continue your strength program. Each week one of our therapists will lead you through some fitness activities you can do at home as part of "Fitness Friday". These videos will also be available on our YouTube channel.

This week Mat Palmer showed us Corner T's and Wall Sits, both of which can be done at home without any special equipment.

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Self-care Saturday...

Self-care can take many forms. It can be anything from a good workout to cooking a healthy meal to treating yourself to a hot bath or at home spa treatment.

Each week we will highlight one thing you can do as a form of self-care. This week Theresa provided the steps for doing an at-home facial to help relax.

1. Cleanse well with your regular cleanser, be careful to remove all make up.
2. Exfoliate, either gently with an exfoliating sponge or by using an exfoliating product.
3. Massage your face with gentle two fingered circles and then tapping all around your face.
   
4. Warm towel compress - let a wet, warm (not hot) towel rest on your face for 1-2 minutes.
5. Mask - Use any mask product you have at home... or skip this step if you don’t have one.
6. Use toner.
7. Moisturize!
   

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Sustenance Sunday...

Eating well is important. Though some groceries can be hard to come by, it is important to eat regularly and include foods from all the food groups. One of the things we've enjoyed doing this week is sharing pictures of what we're eating to get some inspiration for cooking in our own kitchens.

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Kessa's Korner...

Black Bean Brownies

Ingredients:
1 (15.5 ounce) can black beans, rinsed and drained
3 eggs
3 tablespoons coconut oil
1/4 cup unsweetened cocoa powder
3/4 cup sugar (I used truvia)
1 teaspoon vanilla
1/2 teaspoon baking powder
1 pinch salt
1/2 cup chocolate chips

Directions

1. Preheat oven to 350 degrees and grease an 8x8 pan.
2. Place beans, eggs, vanilla, cocoa powder, baking powder, salt, sugar and coconut oil in your blender and process until smooth.
3. Pour into pan and sprinkle chocolate chips on top. Bake for 30-35 minutes.
   

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And Finally...
A message from the man himself: