Healthy at Home: Volume 6

As 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!

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Mobility Monday
This week Mat took us through a stretching routine that is great for anyone who has a chair! This stretching routine can be incorporated into your everyday life, whether you're working at home or going in to work!

The stretches:

1. Standing hip flexor stretch
2. Standing hamstring stretch
3. Chair split stretch
4. Seated tspine extension

Duration:
Work on each position anywhere from 30 seconds - 2 minutes depending on your level of comfort and capability.

Frequency:
Try to complete these daily as they are a good way to keep your body moving after sitting for long periods of time.

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Try Something New Tuesday...
This week Melissa took on the task of learning how to crochet! I think it’s safe to say she’s getting the hang of it! Nice work on your first blanket!

Today we challenge you all to continue to learn and grow by trying something new. Head over to our social media pages to post pictures, tag your friends and share the post with your friends and family to challenge them to do the same!

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What's Up Wednesday...
If you don't follow us on social media, you will have missed that this week's What's Up Wednesday that followed Blaine as he took us on an adventure through his day-in-the-life series.  We’ve saved it as a highlighted story on Instagram so don’t worry, you will be able to go back and watch the day unfold no matter when you read this. Go check it out!!

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Thankful Thursday...
This was probably our biggest news of the week!

As most of you have likely heard by now, the Saskatchewan government has put in place a 5 phase plan to re-open the province.

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! :)

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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!

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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!

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Sustenance Sunday...
Cupcakes were the theme of the week, along with stuffed peppers, Schwartz's Hashbrowns, Sour Cherry Cheesecake, and "Whatever's in the Fridge" tacos. Yummy stuff for the Mackie Family this week!

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Kessa's Korner
Quick & Easy, Healthier Banana Bread!

This banana bread recipe includes healthy ingredient swaps + hidden veggies! You can indulge and treat yourself, while providing your body with tons of nutrients!

Ingredients: (revised list)
2 large eggs (or 2 flax eggs)
1/2 cup honey (or maple syrup, sugar, or other sweetener)
3/4 cup unsweetened applesauce (using instead of oil)
1 teaspoon vanilla
2 cups oat flour (or any other type of flour; gluten-free, all-purpose, or whole wheat.)
1/2 teaspoon salt
3/4 teaspoon baking soda
1 teaspoon baking powder
1 1/2 cups mashed ripe bananas
1 medium zucchini (shredded with the excess water drained)

Optional mix ins:
Chocolate chips
Walnuts
Cinnamon
Cranberries
Blueberries

Directions:
Grease one 8 inch loaf pan or a 10 inch loaf pan.
Preheat the oven to 350º F.
Mix together the eggs, honey, applesauce, and vanilla. Mix together the flour, salt, soda, powder and add to the wet ingredients.
Stir in the mashed bananas and zucchini, and mix well. Add in any mix-ins.
Add the mixture into the pan and bake about 45-60 minutes (until a toothpick comes out clean or with a few crumbs attached).

Hopefully your banana bread will come out looking prettier than Kessa's! ;)

Presentation aside, this banana bread is extremely delicious while also being nutritious!

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Blaine and D'Arcy impressed us with their ability to work together on Thursday. Mama D also did a great "gazelle" impersonation. If you missed it, check it out!