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    Nutrition / Recipes

    STWM 2018 – Marathon Recovery Tips

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    Whether you are relatively new to running or a seasoned racer like Tsegaye Mekonne, if you are one of the 26,000 people who ran in the Scotiabank Toronto Waterfront Marathon events this weekend, what you do after your run has a big impact on your recovery. Here are a few tips for recovery:

    At the finish line: Your body will cool down swiftly.  Using the reflective blanket provided at the finish line and continuing to walk for at least 15-20 minutes can help prevent a sudden body temperature drop, and help your heart rate and breathing to slowly return to normal.

    20 minutes post run: You’ll need to restore electrolytes and fluids. Adding a pinch of salt to your water or making your own natural sports drink (recipe below) will help your body retain more of the fluid you drink, and reduce the risk of hyponatremia (low blood sodium) as you rehydrate. Electrolyte gels and salty, starchy pretzels are a great snack after you’ve cooled off a bit. Bone broth is an excellent recovery drink due to its natural mineral content and collagen for tissue regeneration.

    One hour post run: A high carb meal with a generous amount of protein will give your body the fuel to start replenishing glycogen and repairing muscle damage. Potassium rich high-carb whole foods such as squash, sweet or baked potatoes, lentils and bananas are good choices to refuel while further restoring electrolytes. Magnesium, available from fatty fish, broccoli, spinach, nuts and chocolate, helps regulate muscle tone and prevent spasm. It may be tempting to celebrate your victory, but alcohol should be avoided as it can dehydrate you further.

    Four hours post-run: A warm bath can help relax sore muscles and calm the nervous system, but be careful not to run the water too hot after a long run, as it can increase your blood pressure and cause you to sweat (and therefore dehydrate) even more. Some people swear by Epsom salts to reduce soreness, but they should be avoided if they irritate open blisters or sores on the feet.

    Twenty four hours post run: Active recovery measures such as walking or biking, swimming, foam rolling, stretch and mobility exercises will help reduce Delayed Onset Muscle Soreness. Keep your effort low and your warm ups long.

    Forty eight hours post run: You may want to schedule a massage for a day or two after the marathon to relieve discomfort and muscle tension. Plan to recover for at least three days before feeling ready to return to more intense exercise or strength training.   Incorporate dynamic mobility and gentle stretching daily to maintain flexibility as your muscles heal.

    Greaterade Recovery Drink

    1. Juice 3 oranges and 2 lemons,
    2. Stir in 1/2 tsp Himalayan sea salt,
    3. And 1/4 cup maple syrup until well combined.
    4. Mix with 2 liters of spring or mineral water
    5. Adjust salt and maple syrup to taste.

     

     

     

    Mexican Eggs Benedict

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    Perfect for brunch, or any meal really! This meal is paleo and Whole30 friendly.

    MEXICAN EGGS BENEDICT

    Chipotle Hollandaise Sauce

    • 1 to 2 dried chipotle chilies
    • 3 large egg yolks
    • 2 teaspoons lime juice
    • 2/3 cup salted clarified butter or ghee, melted
    • 8 large eggs, poached
    • 1 tablespoon Whole30-compliant bacon fat or extra-virgin olive oil
    • 8 cups baby spinach
    • sea salt and fresh cracked pepper
    • for serving: avocado slices, fried plantains, fresh cilantro

    To make the sauce: Soak the chilies in boiling water for 15 minutes, until softened. Remove the seeds for a more mild sauce, or leave them in for a spicy sauce.  Add the chilies to a blender with the egg yolks and lime juice. Blend until smooth. With the blender running on medium-speed, slowly drizzle in the melted clarified butter or ghee. If sauce separates or is too thick, whisk in a teaspoon of water at a time until it reaches desired consistency.  The sauce can now be stored in the refrigerator for up to 3 days and gently reheated over a double boiler.

    Melt the bacon fat in a skillet over medium-high heat and add the spinach. Cook for 2 to 3 minutes, or until it is wilted, then season with salt and pepper to taste. Divide the spinach between 4 plates and top with 2 poached eggs and a drizzle of the Chipotle Hollandaise Sauce.

    Serve with avocado, fried plantains, cilantro, and a side of bacon if desired.

    Tip: to poach eggs, bring a deep skillet of water to a low simmer and add 2 teaspoons apple cider vinegar. Reduce the heat so the water is just barely simmering. Working with the eggs one at a time, crack the egg into a small bowl or cup. Place the bowl close to the surface of the hot water and gently slip the egg into the water. Repeat with the remaining eggs, making sure to space them out around the pan. Cook for 4 to 5 minutes, and then remove with a slotted spoon onto a plate lined with paper towels. Poached eggs can be stored in an airtight container filled with ice water in the fridge for 2 days. Gently reheat in simmering water before serving.

    Spring is Here!

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    What better way to celebrate than by trying out a new salad!

    This Spring Superfood Salad has a blueberry ginger dressing and is easy to make. If you try it out let us know how it goes for you!

    For the salad bowls:
      • 4 ounces spinach
      • 1/2 cup cooked quinoa
      • 1/2 cup alfalfa sprouts
      • 1/2 cup chickpeas (garbanzo beans) rinsed
      • 1/2 cup sliced almonds
      • 1 (6 ounce) package blueberries
      • 1 avocado, peeled, cored and diced into small pieces
    For the blueberry-ginger dressing:
    • 1/3 cup blueberries
    • 1/4 cup olive oil
    • 1/2 inch piece of ginger, peeled and chopped
    • 2 tablespoons raw apple cider vinegar
    • 1 tablespoon maple syrup
    • salt and pepper, to taste

    Instructions

    1. Add all of the ingredients for the dressing (blueberries through maple syrup) to a food processor. Pulse until well blended. Add salt and pepper, to taste.
    2. To assemble the salad, divide the spinach mix into two servings and arrange in bowls. Top spinach mix with quinoa, sprouts, chickpeas, almonds, blueberries, and avocado, dividing evenly between bowls. Top with blueberry-ginger dressing and serve.

    Slow-Cooker Lemon Dal

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    It’s technically spring, even though you may not know it by the weather!

    This slow cooker recipe combines the warmth of a dal with the fresh spring taste of lemon – perfect for days like today!

    Serves 6 to 8
    • 1 1/2 cups red lentils
    • 4 1/2 to 5 cups hot water
    • 1 small yellow onion, diced small
    • 4 cloves garlic, sliced in thin rounds
    • 1 (1/2-inch) piece fresh ginger, peeled and minced
    • 2 or 3 serrano chiles, sliced in thin rounds (optional)
    • 1 1/2 teaspoons salt
    • 2 tablespoons lemon juice

    For the tadka:

    • 1 1/2 tablespoons ghee
    • 1 heaping teaspoon brown mustard seeds
    • 6 or 7 fresh kari (curry) leaves (see Recipe Notes)

    Before prepping the ingredients, turn the slow cooker on to the high setting for 15 minutes, until the insert is warmed through.

    Pick over the lentils for any foreign objects. Wash the lentils in a bowl in several changes of water until the last wash runs almost clear. Place the lentils, along with the water, onion, garlic, ginger, chiles, and salt, in the cooker. Stir well and set to cook on high for 2 1/2 hours. When the lentils are cooked, they will be pale yellow in color. Add the lemon juice, stir, and adjust the seasoning, adding more lemon juice if preferred.

    To make the tadka, heat the ghee in a small saucepan or skillet, with a lid handy. Tilt the pan to form a pool, add the mustard seeds and kari leaves, and cover immediately.

    Once the seeds have finished sputtering, add to the lentils, stir and serve hot.

    Super Bowl Snacking – Chipotle Chicken Sweet Potato Skins

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    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.

    Zucchini Bread Pancakes

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    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.

    Turmeric Ginger Latte

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    This is a caffeine free latte, perfect for warming you up on chilly, rainy fall days. Both ginger and turmeric have anti-inflammatory properties, which means this soothing and delicious latte is also good for you, and can be helpful for this time of year when everyone seems to be getting sick!

    Ingredients:

    • 2 Cups Milk of your choice (I use almond milk)
    • 1/4 tsp turmeric powder or 1 inch fresh turmeric root
    • 1/2 tsp ground cinnamon
    • 1 tsp ground ginger or 2 inches fresh ginger root
    • pinch of ground black pepper
    • OPTIONAL
    • 1 tbsp coconut oil or coconut butter
    • 1 tsp unpasteurized honey

    Directions:

    1. Add turmeric, cinnamon, ginger and pepper to blender along with milk and blend.
    2. Heat in pot until simmering.
    3. Pour into your mug. You may wish to strain the mixture into your mug with a wire mesh strainer but you don’t have to if you don’t mind having some grit at  the bottom of your cup.
    4. Add honey, coconut oil or coconut butter to your desired amount.

     

     

    Pumpkin-Coconut Pie

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    Nothing says October like pumpkin pie. Here is a delicious twist on the classic!

    Ingredients

    For the crust:
    For the filling:
    • 1/2 teaspoon vanilla extract

    Directions

    Make the crust: Pulse the flour, coconut, 2 tablespoons butter, the shortening and salt in a food processor until it looks like fine meal. Add the remaining 4 tablespoons butter and pulse until it is in pea-size pieces. Drizzle in 2 tablespoons cold water and pulse until the dough just comes together. Turn out onto a piece of plastic wrap; use the plastic to help form the dough into a disk. Wrap tightly and refrigerate until firm, at least 1 hour or overnight. (The dough can be frozen for up to 2 months; thaw at room temperature.)

    Roll out the dough into a 12-inch round on a lightly floured surface. Ease into a 9-inch pie plate, fold the overhanging dough under itself and crimp the edge with your fingers. Chill at least 30 minutes.

    Preheat the oven to 350 degrees F. Line the crust with foil and fill with pie weights or dried beans. Bake until golden around the edge, about 20 minutes. Remove the foil and weights and continue baking 5 more minutes. Transfer to a rack and let cool completely.

    Meanwhile, make the filling: Reduce the oven temperature to 325 degrees F. Gently whisk the pumpkin, coconut milk, sugar, eggs, rum, vanilla, cinnamon and allspice in a large bowl until combined. Pour into the prepared crust and place on a rimmed baking sheet. Transfer to the oven and bake 1 hour. Sprinkle more coconut around the edge of the pie; continue baking until the center is almost set but still jiggles slightly, about 15 more minutes. Transfer to a rack to cool completely.

    Harvest Gnocchi with Feta

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    Here in Ontario, fall is a great season for fresh fruits and vegetables. This filling and nutritionally dense recipe makes use of many of the fresh vegetables which are in season currently.

    Ingredients

    • 1 cob Ontario Corn
    • 1 tbsp (15 mL) each butter and olive oil
    • 2 cloves Ontario Garlic, minced
    • 1 Ontario Sweet Red Pepper, cut into thin strips
    • 1 small Ontario Zucchini, cut into cubes, about 1/2-inch (1 cm)
    • 1/2 cup (125 mL) thinly sliced Ontario Red Onion
    • 1-1/2 tsp (7 mL) dried oregano leaves
    • 1/2 tsp (2 mL) salt
    • 1 cup (250 mL) Ontario Cherry Tomatoes, cut in half
    • 1 pkg (1 lb/500 g) potato gnocchi
    • 1 cup (250 mL) Ontario Green or Yellow Beans or a combination of both, cut in half
    • 1/4 cup (50 mL) pitted black olives, sliced in half
    • 1/2 cup (125 mL) crumbled Ontario Feta Cheese
    • 1/4 cup (50 mL) chopped fresh Ontario Dill or Parsley
    • Pepper

    Preparation

    Bring large pot of salted water to a boil.

    Using a knife, remove kernels from cob; set aside. In large skillet, heat butter and oil over medium heat. Add garlic, red pepper, zucchini, onion, oregano and salt. Cook stirring frequently, just until vegetables are tender, about 5 minutes. Stir in tomatoes and corn; reduce heat to low.

    Add gnocchi and beans to boiling water; boil, stirring occasionally, just until gnocchi rises to the surface, 3 to 5 minutes. Drain, reserving 2 tbsp (25 mL) of the cooking water; set aside. Add gnocchi and beans to skillet along with olives. Stir in reserved water, feta and dill. Season with pepper to taste.

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    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.

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