Functional assessment and dynamic, informed treatment. It’s healthcare, for your muscles.

    Super Bowl Snacking – Chipotle Chicken Sweet Potato Skins

    If you’re looking for a healthy snack option for your Super Bowl Party, these Chipotle Chicken Sweet Potato Skins offer a more nutrient dense version of your typical potato skins!

    Sweet potatoes are an excellent source of vitamin A (in the form of beta-carotene). They are also a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus.

    INGREDIENTS

    • 3 medium sweet potatoes
    • 3/4 pound boneless skinless chicken breast about 2 small
    • 1/4 cups olive oil
    • 2 tablespoon fresh lime juice
    • 2 cloves garlic minced or grated
    • 3 whole chipotle pepper minced
    • 1 teaspoon dried oregano
    • 1 teaspoon cumin
    • 2 teaspoons chili powder
    • salt and pepper
    • 2 cups spinach half a 10oz bag
    • 5 ounces sharp white cheddar cheese grated
    • chopped cilantro for garnish
    • greek yogurt for serving

    INSTRUCTIONS

    1. Preheat your oven to 350 degrees. Wash your sweet potatoes and prick all over with a fork. Place in the oven and bake for 50-60 minutes or until fork tender. Place your chicken in a baking dish and rub with a tablespoon of olive oil, salt and peper. Place in the oven with the potatoes and bake for 25 minutes. Allow to cool and shred the chicken with a fork or your hands. When the sweet potatoes are done cut in half and allow to cool for 5-10 minutes.
    2. In a medium size bowl combine the olive oil, lime juice, garlic, chipotle peppers, oregano, cumin, chili powder, salt and pepper. Set aside.
    3. Heat a small skillet over medium heat and wilt the spinach (this can also be done in the microwave). Toss the spinach and shredded chicken together, set aside and keep warm.
    4. Turn the oven up to 400 degrees. Scrape the sweet potato out of the peel, leaving a medium size layer of flesh inside with the peel so that it can stand up on its own (I reserved the remaining flesh, for another use) and place in a baking dish. Brush the skins with with a little of the chipotle sauce and bake for 5-10 muntes until nice and crisp. While the skins bake mix the spinach, chicken and chipotle sauce together. Remove skins from the oven and stuff with the chicken mixture, top with shredded cheese and bake for 10 minutes or until the cheese has melted and the skins are hot and crisp. Serve with fresh chopped cilantro and greek yogurt if desired.

    Amazon Moving into Healthcare

    Amazon has just released that they are teaming with Warren Buffet and JPMorgan Chase to form a healthcare company. The focus will be on becoming a benefits provider, much like the ones many of our clients use for direct billing.

    In Canada we’re lucky to have a healthcare system which is accessible to anyone, and many companies offer benefit programs for their employees. In the US any company over 49 employees must provide a plan to their staff; but less than half of companies with less than that currently provide benefits to their employees.

    The company is planning to operate independently of it’s foundign firms, and “free from profit-making incentives and constraints.” Although this will be an American company (at least to start), Canadian companies will do well to take notice for how they operate!

    Post Training Recovery – Hot Tubs not Ice Baths!

    Athletes and anyone involved in sports training, from marathon running to yoga, have likely heard certain ideas regarding recovery after training sessions. Ranging from icing muscles to taking supplements and everything in between, there have been numerous studies completed regarding the best techniques. It has been found that taking ibuprofen can actually slow your recovery, and that icing doesn’t do anything to reduce inflammation in tired tissues.


    Heat and carbohydrates, however, have been proven to speed up recovery of muscles after working them out. The Times writes about it here, and you can also read the original study here!

    What’s your favorite way to recover from a workout?

    Zucchini Bread Pancakes

    These spiced pancakes add the health benefits of zucchini, have 10 grams of protein and are perfect for a lazy weekend brunch.

    Zucchini is high in vitamin C, antioxidants and potassium and are low in calories and carbohydrates too!

    Ingredients

    • cups grated zucchini
    • 1¼ cups white whole-wheat flour or all-purpose flour
    • 2 teaspoons baking powder
    • 1 teaspoon pumpkin pie spice blend
    • ¼ teaspoon salt
    • 2 large eggs
    • 1 cup plus 2 tablespoons low-fat milk
    • 2 tablespoons melted butter
    • 2 tablespoons light brown sugar
    • 1 teaspoon vanilla extract

    Preparation

    1. Put grated zucchini in a clean kitchen towel and squeeze to remove as much moisture as possible.
    2. Whisk flour, baking powder, pumpkin pie spice and salt in a large bowl. Whisk eggs, milk, butter, brown sugar and vanilla in a medium bowl. Make a well in the center of the dry ingredients, add wet ingredients and whisk until combined. Fold in the zucchini.
    3. Coat a large nonstick skillet (or griddle) with butter; heat over medium heat. Cook pancakes in batches, using a scant ⅓ cup batter for each and spreading it to make them about 4 inches wide. Cook until bubbles dot the surface, 1 to 3 minutes. Flip and brown on the other side, 1 to 2 minutes more. Reduce the heat if the pancakes are browning too quickly. Serve hot.

    NFL Players Love Cupping (via National Geographic)

    National Geographic’s instagram featured a picture of New England Patriots linebacker James Harrison  yesterday with his shoulders and back covered in cups. He is the oldest defensive player in the NFL. The caption under the picture relates how some people are skeptical of the effectiveness of cupping. James’ reponse? “All I know is before I get treated, I HURT, and after, I feel better.”

    If it’s good enough for a professional football player who has been on the field for nearly two decades, it could do wonders for you too! Both Annette Lambert (Acupuncturist) and Kristin Hodgen (Athletic Therapist and RMT) offer cupping as part of your treatment – if you’re interested in learning more about what cupping can do for you, book an appointment today!

    Four Ways to Help the Winter Blues

    Here in Toronto, it seems like the sun has been missing for the last month, Life does naturally slow down in the winter months; it’s dark, it’s cold and it’s often snowing, which all lead to wanting to stay indoors.  Decreased sunlight exposure results in decreased production of serotonin, which can negatively impact mood, appetite, sleep, memory and cognitive function. Lack of sunlight also results in decreased vitamin D levels, which can negatively impact immunity, mood, sleep and digestion along with many other critical functions in the body.

    Here are a few things you can do which may help you feel better:

    1. Exercise – Aim to get at least 30 minutes of aerobic exercise three to four times a week, and add stretching/yoga to your daily routine. Exercise releases feel-good endorphins and help reduce stress and anxiety.
    2. Get outside! Bundle up and enjoy a quick walk, preferably in the morning.
    3. Take care of your Body – get a massage or other body therapy. Healthy touch has been proven to lower cortisol and increase serotonin.
    4. Help Someone Else – The easiest way to get outside of ourselves is to help someone else. There are lots of places you can volunteer if you have time, call a friend just to see how they’re doing or buy a meal for someone in need. It has been proven that helping others releases endorphins, increases feelings of satisfaction and gratitude and distracts from our own problems. Read more here.

    We still have a couple more months of winter – these tips should help you get as much enjoyment as possible out of them

    My Athletic Therapy Treatment Experience

    I spend most of my day sitting at a desk. We have set up an ergonomic space, including foot rests, adjustable chair and monitor and wrist support; yet I still find myself sitting with my legs crossed or with my keyboard too far away from me, which has led to a few aches and pains in my body.  I have been lucky enough to most of the different therapies we offer at Anatomica, which provided me with relief, but after an especially painful day at the desk I decided to visit Kristin for an Athletic Therapy session to see the benefits for myself.

    My visit started with a very thorough assessment, which included gait analysis, strength and mobility testing, and discussion on my health history and previous injuries. She decided that my wrist, shoulder and hip were the areas most needing attention. We did active release for my wrist and hip, scar tissue massage, sports and trigger point massage for my elbow, shoulder and hip, and a regimen of remedial exercises to follow to build strength and improve muscle function. I have been able to incorporate these exercises into my morning yoga routine! The benefits of being able to experience less pain is well worth the couple minutes it adds to my exercise.

    Athletic Therapy isn’t just for athletes, it’s great for anyone experiencing any type of pain in their body who wants to take a proactive approach to their health. Athletic Therapists can also do Kinesiology taping, bracing, and much more.

    You can book with Kristin here, or by calling us at 416-890-1505.

    Happy 2018!

    First, thanks to everyone who contributed to our Winter Warmer Fundraiser! Thanks to your help, we were able to build 150 kits to hand out to the marginalized members of our community on December 20th. These kits included toques, ski gloves, chapstick, soap, socks and menstrual hygiene products – essentials to those without stable housing.

     

    A New Year often means resolutions! Many people make goals to work out more or eat better, or just take better care of themselves overall. Personally I have recommitted to my physical yoga practice, making more food at home, and improving my mediation practice.

    Increasing physical exercise can be challenging when it’s cold outside; however, there are many benefits including increased serotonin (which helps those who are affected by SAD), increased immunity and also increased your body warmth! You can get these benefits through outdoor winter activities either alone or as a group (cross country skiing or snowboarding, for example), or even just getting on your yoga mat at home.
    What healthy habits are you trying to build this year?

    We’re Almost There!

    We have just $200 left to reach our goal for our Winter Warmer Fundraiser!

    We have started building the kits, and are looking forward to going to the Bloor-Lansdowne Fellowship on Wednesday  to hand them out to the marginalized population in our neighbourhood. Thanks to The Reading School and NutHouse for donating socks and feminine hygiene products, and to everyone else who has contributed allowing us to buy the toques, Toronto Winter worthy gloves and toiletries we are packing the bags with. We’re hoping to still pick up a few small toiletries still, so your donation will help us to brighten up someone’s holiday season.

    If you’re able to donate to help us reach our goal, please either consider adding a few dollars to your next treatment, or follow this link




    Happy Holidays Everyone!

    Alycia Duff-Bergeron, Founder and Clinic Director

    When I opened Anatomica in 2013 as my private practice, I was committed to offering an unsurpassed level of service and care to every client.  Today I have the pleasure of working with a skillful team of therapists and administrative staff that are equally committed to raising the bar in their fields and providing exceptional treatment. Our therapists are dedicated, professional, and focused on your health. Anatomica proudly offers some of the most effective manual therapy and functional assessment techniques, performed by therapists with several years of practical experience, all of whom demonstrate a considerable effort to further their educations and understanding of current treatment protocols. We invite you to visit Anatomica to experience effective, personalized healthcare in an inclusive space, staffed by practitioners that are setting a new standard of professionalism. We are Anatomica. Welcome.