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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.


  • 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


  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


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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).

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10 Things Your Massage Therapist Wants You to Know


Via Taylor Oomenon Feb 26, 2015

Being an RMT (Registered Massage Therapist), you see all kinds of people, conditions and concerns.

From routine, to severe, to weird, to even funny. In my practice, I’ve started to see some common reoccurrences emerge. After consulting some colleagues of mine, they seem to have noticed a few patterns too. So, I’ve complied 10 points that stick out the most.

Common concerns, incidents and what your RMTs are really thinking! Here are 10 things your RMT wants you to know:

  1. That’s probably normal. 

Is this normal? My ____ does this. My ______ has that. Outside of orthopaedic concerns, you would be surprised what patients ask their RMTs. Do other people have hair there? My skin has cellulite there, is that normal? As regulated health care professionals, we do our best to answer your questions within our scope of practice, and if you are really concerned, go to see your Doctor (we will probably refer you if we are concerned, too). But, more than likely, it’s normal.

  1. It really doesn’t matter that you haven’t shaved.

Seriously. We truthfully don’t even notice, up until you mention it. It has no affect on our treatment, if it does, that’s what the oil and lotion is for. I mean it.

  1. Do your stretches. 

And your exercises, and your hydrotherapy, and your home care, and…you see where I am going here right? Although it would be fun to follow you around, give you treatment and remind you of your therapeutic exercises all day long, we can’t. Our time together is very short, minutes a day, a week, a month, or even longer.

This homework RMTs are giving you, is designed along your treatment plan to help you resolve your pain and dysfunction. Your health is in your hands the rest of those minutes, days, weeks, and months. If you want to get better, you need to do your homework.

  1. Your body is beautiful, too.

RMTs treat hundreds of patients. That means seeing, and touching, their naked bodies. Guess what? They are all different. Out of all of them, not even one looks like what you see, airbrushed in the media. Male or female. A few have come close, but no cigar.

It breaks our hearts a little bit when we see those patients insecure about their bodies, because of the pressure of the media. It’s not often the media shows the stretch marks, scars, deformities, muscles, moles, dry skin or cellulite. that we so often see on…everyone. Those images aren’t what we see on a daily basis.

There is only one condition your body should be in, male or female, young or old: healthy. And that looks a little different for everyone. Your RMT is here as a vessel for health. We are not here to judge. And we want to tell you: Your body is beautiful, just how it is, as long as you are on your journey to health.

  1. When you “re-make” the table, I smile inside.

Post treatment, when we come in for reassessment, check ins, clean ups, etc. And we see that all of the linens have been attempted to be but back, tidied and re-made, it warms our hearts. I mean, it’s silly really, they all go off to be sterilized and sanitized. It’s completely unnecessary, but it’s also really sweet for some funny reason.

  1. Don’t call us “masseuses.”

We are Registered Massage Therapists. With years of training, education then certification, experience and legal responsibilities. The word masseuse is…ugh. Shudder-worthy. It’s associated with under-the-table, sketchy, “happy ending” type massage. And that is not what we do. RMT’s provide well thought out, research based treatment plans to assist our patients return-to or maintenance-of health. Please call us by our hard earned titles. Registered Massage Therapist, Massage Therapist, or simply, RMT.

  1. Don’t be shy about your butt.

In our world, it’s a large muscle, actually it’s three. We call your bum gluteals or glutes. It’s not a booty or butt and we don’t see it as fat, tiny, jiggly or bony. We observe your bodies in a clinical sense, and if you have pain associated with your low back, legs, hips or glutes, don’t be shy. We’re here to help, let us know!

  1. …But, please, don’t undrape yourself.

As RMTs we are legally required to follow draping protocols to protect you and ourselves. We only undrape the area being treated at that time, then redrape fully, before undraping any other areas. Please keep yourself covered. And no, we are not interested in seeing your bits, see the masseuse point if you need clarification of what we do.

  1. Bodily functions are normal. 

Most massage therapy treatments have some component of relaxation. Your parasympathetic nervous system starts to shine, meaning the rest-and-digest functions are in gear. And yes, that means stomach grumbling and growling, snoring, even passing gas are normal. It doesn’t happen all the time, but when it does, that’s a good sign you are relaxed. As healthcare professionals, it doesn’t faze us. We don’t judge you, we’re here to help you.

  1. We care.

Yes, we actually care if you do your home care. Yes, it really matters what you tell us and how you are feeling. And yes, even though we shouldn’t, we worry about you when you’re struggling. Your success is our success.

We hope we can make it better, that’s the goal, that’s why we do what we do. That’s also why RMTs refer you to other practitioners, because we truly think they could help and their tools could be of use to your recovery. Because your recovery is our priority and you matter to us. And most importantly, because we really care about you and your health.

Next time you see your RMT, keep these 10 points in mind.

Know that we love what we do, helping people is the best job in the world. We truly feel just as good as you do after a rockstar treatment! We are genuinely grateful when you consider trusting us with your health, and we consider it a privilege to share that time with you!

To check our other articles from elephant journal follow this link.

10 Things your Massage Therapist Wants you to Know.

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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?