Posted on

Asian Peanut Salad

A tried and true lunch or dinner that can easily be prepped in advance or made on the spot.  As is the recipe qualifies as plant based/vegetarian/vegan and with some easy substitutions can go to low carb and grain free.  To keep the recipe simple store brought salad dressing is used. Feel free to upgrade to homemade dressing.

Ingredients

  • 2 cups of lettuce/greens
  • 1/2 of one carrot grated
  • 1/2 cup of finely chopped red cabbage
  • 1-2 green onions finely sliced
  • 1/4 cup cucumber slices
  • 1 garlic clove
  • 1/4 cup cilantro

*** A simple eyeball of the above ingredients is fine but please measure the ingredients below.

  • 3/4 cooked quinoa
  • 1 tbsp peanuts
  • 2 tbsp hemp hearts
  • 1 tbsp roasted sesame seeds
  • 2 tbsp Kraft Asian Sesame Dressing

Instructions

  1. Cook Quinoa per packaging
  2. Wash and chop veggies, cilantro and smash garlic
  3. In a large bowl combine all the ingredients, toss and serve

If peanut allergy substitute for more hemp hearts or sesame seeds.

As Is Nutritional Info

Calories 486: 18% protein, 54% carbs, 29% fat

Low Carb Option

To make this recipe low carb we will trade out the major carbs; quinoa and store brought salad dressing.  As a grain the quinoa is the largest contributor to the recipes carbohydrates.  The store brought salad dressing

  • 2 hard boiled eggs chopped
  • 2 tbsp olive oil
  • 2 tbsp fresh squeezed lime juice or to taste

Low Carb Nutritional Info

Calories 477: 30% protein, 19% carbs, 51% fat

 

Posted on

HQ Injury Prevention Clinic for Kids

Injury Prevention Class Specific to Youth Athletes

Is your athlete complaining of aches and pains. Does he or she continue to participate in the same activity over and over again. Is he or she going through a growth spurt? If they are between the ages of 10 and 15 chances are the answer is yes and chances are they have said once or twice their knees, hips or back hurt.

At HealthQuarters we are reaching out to the parents of these kids to let them know they are not alone. On a regular basis we treat child athletes with knee, hip or back pain. We have decided it is time to put a stop to these ongoing complaints. We are certain that most of these complaints stem from over training, growth and under stretching.

It’s time to take a stance. All you need to do is drop your athlete off at HQ for an hour session of foam rolling, core strength and stretching. We will offer these professionally lead classes on Mondays from 7-8 and Thursdays from 730-830. Space is limited to 15 athletes.

Cost: $45 plus HST for The Grid foam roller
$10 for a drop in class
$ 7 per class with a 10 class pass

Classes will begin February 22nd. Please call to reserve a spot for your athlete. Participants must be at least 10 years of age. Call to pre-register and pick your favorite colour foam roller (pink, lime green, black and orange available).

Posted on

One Commitment

Our mission is to help you live long and live well.  Personally I always think of health as a journey.  We all want good health but it is not often that we commit to decisions to truly improve our health.  For this blog, we have asked HQ team members to share a commitment that improved their health.

Larissa Robinson, RMT

I am most proud of my decision to give up coffee.  I have loved coffee for many years but this spring I committed to a 30 day spring cleaning of my body.  I had no coffee and gave up many other vices.  I will admit it was challenging at times and not something I could continue indefinitely.  Once complete I did feel amazing.  I was also surprised to find that I did not want coffee anymore.  Without coffee I feel that I can listen better to my body’s needs.  When I am tired, I get more sleep.  My sleep is better quality.  My day does not have to start around getting that coffee.  My teeth are whiter.  The energy I need each day always comes from within me and not artificially stimulated.

Melissa Morocco, DC

Now that the warmer weather is here, it is time to get back into enjoying the outdoors! I have made it a personal goal to improve my health this summer by getting outside for a 30 minute run 4-5 days a week.

There are so many benefits linked to getting outside and being active. Everyone is aware of the cardiovascular health benefits associated with being active, but physical activity is also a great way to improve your mental health. Physical activity causes our body to release endorphins, these are often referred to as the “feel good chemicals” in our body, which helps to elevate our mood and improve overall mental health.

Another great benefit of being active outdoors is spending some time soaking up some of that beautiful sunlight providing our body with the vitamin D is has been deprived of over the winter months. Vitamin D is essential in supporting and maintaining healthy bones, a healthy immune system and has been linked with helping to reduce the risk of diseases such as cancer and diabetes.

I encourage everyone work on improving their health by getting outdoors this summer and be active!

Shannon Groan, AT

“I am most proud of changing my nutrition and exercise in the last month.  I decided to track my food and exercise levels (basic detail) just so I was aware of what I was doing with my body and I have lost 6 lbs.  I was surprised how easy it actually is when you put your mind to it!  My goal is to be able to run a 5-10 km run without feeling breathless.

Joanna Schultz, DC

I believe that health decisions need to be made with a change that is sustainable for a long period of time.  We often hear people saying I have become a vegan, or I have started a running program and I am committed to completing a half marathon race.  I think that choosing extremes in your health change can make it difficult to achieve and even more difficult to sustain.  That is why I chose two simple things to improve my health.  Each morning I manage to consume a smoothie made with greens, fruits, chia seeds and water.  It needs to taste good and have many impactful nutritional benefits or I just won’t swallow it.  I also chose to shorten my workouts but to increase their intensity in order to become more fit.  Instead of running for hours at a time, I am completing interval sprints combined with body strength exercises over a short period of time.  It saves my body and helps me to manage my time more effectively.  So remember, simple sustainable change is easier to manage and become more successful with for your health.

What commitment can you make this summer?