The safe use of cookware?

Some of the results will surprise you.
Click here

                                                                                                                

Controversial Discussions

Let us no what you think?  Speak out in our online Forum.  If you have any comments or questions regarding any of these topics consider discussing them in our online forum.  Click here and sign up today.

                

                                       Printer Friendly Version

Green Curry

with Tempeh & Okra

                      served over rice or noodles

Ingredients 

1. 1TBS olive oil

2. 6oz Tempeh (cut into strips)

3. 6 spring onions (scallions) cut into 1" pieces

4. 1 lb okra lady fingers

5. 1/2 red pepper sliced

6. 2/3c either low fat coconut milk or skim milk

7. Grated rind of 1 lime

8. 1/4c fresh basil leaves chopped

Green Curry Past

1. 2tsp coriander seeds

2. 1tsp cumin seeds

3. 1tsp black peppercorns

4. 4 large green chillies, seeded

5. 2 shallots, quartered

6. 2 garlic cloves

7. 2 TBS chopped coriander (cilantro)

8. Grated rind of 1 lime

9. 1 TBS roughly chopped galangal

10. 1 tsp ground turmeric

11. 2 TBS olive oil

Garnish

1. Black olives

2. coriander leaves

SERVES 4

  Instructions      

Green Curry

1. Grind together coriander, peppercorn, and cumin seeds in a food processor or mortar with a pestle.
    
2. Blend the remaining ingredients together and add the ground spice mixture.  Can be stored in the refrigerator for 2-3 weeks.

Tempeh

1. Heat oil in a wok or large frying pan.  Add the tempeh and stir over medium-high heat for about 3-5 minutes, or until lightly browned.  Add the spring onions, and red pepper, and okra and cook for 1 minute.  Remove the tempeh and spring onions and reserve.
    
2. Put half of the milk into the wok and bring to a light boil.  Add 6 TBS of the curry paste and lime rind, cook for about 1 minute.  Add the reserved tempeh and onions.
    
3. Add the remaining milk and simmer for 7-8 minutes.  Stir in basil leaves and liquid seasonings.  Simmer for 2-3 minutes before serving.
    
4. Garnish with sliced black olives and cilantro leaves.

Serving Ideas

Serve the curry over brown rice or  noodles (soba, rice, etc.).  Include a serving of fresh vegetables of your choice; steamed broccoli, cauliflower, kale, etc.

Note:  Firm tofu or chicken breast are both suitable alternatives for this dish.

Remember to follow proper portion control and use color as your guide when selecting side vegetables.


Nutritional INFO
 
Green Curry (per serving)
Calories.........................237
Protein.........................16g
Carbohydrates...............5g
Fat................................17g

Note:  the fat and caloric content of this dish can be reduced if non-fat milk or coconut milk are used in replace of their higher fat versions.  The nutritional info is based on regular high fat coconut milk.

               ENJOY!


Online Nutritional Calculator

Note:  If you would like to find out the specific nutritional breakdown of this or any meal, please visit; www.nutritiondata.com and use their pantry calculator.
 

 ___________________________________________________

 

Cancer Prevention

1.  Avoid cigarette smoke
 
2.  Eat a healthy diet;
*Consume 5 servings of fruit and vegetables per day (use color as your guide).
*Include cruciferous vegetables in your daily selection (broccoli, cauliflower, cabbage, brussel sprouts, etc.).
*Consume more fiber (both soluble and insoluble); peas, beans, lentils, oat bran, ground flax, fruit, veggies, etc.
*Includes foods rich in calcium and vitamin D; low fat yogurt, dark green leafy vegetables, etc.
*Avoid smoked products; meats & fish.
*Avoid charred foods and pan fried meats.
*Limit nitrate containing foods; sandwich meat, etc.
*Reduce your saturated fat content from animal products; beef, pork, high fat dairy, etc.
*Increase your fatty fish content; salmon, sardines, mackerel, tuna, etc.

3.  Be physically active every day
     (60-90 minutes per day)
 
4.  Maintain a healthy weight
 
5.  Limit alcohol use
     (2-3 drinks per week)
 
6.  Reduce your UV exposure
     (sunlight & tanning  beds)

7.  Avoid exposure to known carcinogens (asbestos dust, ultraviolet light, and x-rays radiation).
 

Consider Supplementation
 
1.  High potency multi-vitamin & mineral formula
2.  Fish oil / essential FA supplement
3.  Antioxidant cocktail (A, C, E, & Selenium)
4.  Additional Calcium & Vitamin D

More information is available on the Canadian Cancer Society's Website; click here

 Ultra-Metabolism
The Simple Plan For Automatic Weight Loss

by: Mark Hyman, M.D.

You might be thinking to yourself  "Not another weight loss book".  That's exactly what I was thinking when I first picked up the book.  However, I was pleasantly surprised by the content of this book. 

Doctor Hyman did take a "simple" approach in writing this book.  His main focus was on re-establishing normal metabolic functioning.  He does this by having people eat a "whole food diet", consisting of fresh fruits, vegetables, whole grains, lean meats, legumes, and low fat dairy, along with advice on exercise and stress management.  What could be simpler?

The book is also loaded with useful recipes and a simple step by step guide to get you started.

Check it out today;

amazon.ca

 
--Posture--



Tired of people telling you to sit-up Straight?
Heel the HUNCH BACK
 

        Figure 1- Foam roll self-myofascial release and                             Figure 2-Supine Ball Stretch
                        thoracic extension mobilization                                      

Instructions:  Start with the foam roll placed lengthwise across the middle of your back (figure 1).  Slowly roll up and down the foam roll using your legs as leverage.  Note:  as you're massaging out the muscle of your back you're also creating an extension force that is pushing up into your thoracic spine.  This force helps to stretch out the tight anterior chest, back, and stomach muscles.  In essence, helping to reduce the forward slumped posture. 

Figure 2 is an alternative to the foam roll mobilization exercise.  It is a little less aggressive but will not offer the same benefits as the foam roll.  The supine ball stretch is often used for a few weeks to slowly loosen up the thoracic spine when there is a considerable amount of muscular tension and / or joint stiffness.  Afterwards, it's a good idea to progress to the foam roll exercise.

In order to maintain a more neutral upright posture you will also need to strengthen the postural stabilizers / posterior chain.  See following figures.

1. Back Extension on Ball 


 
(Provided with the permission of www.PTontheNet.com)

2. Prone Military Press on ball


 
(Provided with the permission of www.PTontheNet.com)

3. Prone Rear Deltoid Raise on ball

Note:  The exercise instruction and advice presented on this newsletter are in no way intended as a substitute for professional / medical consultation. Synergy Health & Wellness Centre and ptonthenet.com disclaims any liability from and in connection with these exercises.  The material is provided for education purposes only.

Professionally Designed Exercise Programs



Dr. Rene Asselin (DC, BPHE, CSCS, ART, RTP)

If you require more help and would like to be placed on an individualized exercise program to help restore posture, reduce pain, and improve performance, contact Dr. Rene Asselin today.  Dr. Asselin designs exercise programs for patients of all ages and activity levels.  The exercise program can be designed to be performed at home with little to no equipment, or it can be designed to be performed at your local gym or training centre.

If you're a competitive athlete, and would like Dr. Asselin to analyse your existing program and make suggestions with regards to safety, injury prevention, and performance, simply bring in a copy of your existing program and be prepared to demonstrate some of your exercise routine on your initial visit.

Sign up today;   Collingwood; (705) 446-5828 
                          Penetaguishene; (705) 734-4334 

 

                                                        
                                                                              Disclaimer

No individuals, including those under our active care, should use the information, resources or tools contained within to self-diagnose or self-treat any health-related condition. The material provided on this site is for educational purposes only and any recommendations are not intended to replace the advice of your physician. It is important that you do not reduce, change, or discontinue any medication or treatment without consulting your physician first, or other qualified primary health care provider.

All information provided in this newsletter do not necessarily reflex the views of Dr. Asselin or the clinic at large.  If you have any questions or concerns regarding any of the information present in any of our newsletter or online website please content Dr. Asselin (info@synergywellnesscentre.com)