Harmonie Chiropratique

Foodie Friday!

No-Bake Vegan Layered Blueberry Cheesecake

Ingredients
For the crust
½ cup raw pecans
½ cup almond flour
2 pitted dates
2 tablespoons coconut oil
1 teaspoon cinnamon
¼ teaspoon kosher salt

For the cheesecake
2 cups raw cashews, soaked in cold water for at least four hours or preferably overnight (see Notes)
½ cup canned coconut milk, shaken
¼ cup coconut oil, melted and cooled (use refined coconut oil if you want no coconut flavor)
⅓ cup pure maple syrup
2 tablespoons fresh lemon juice
1 tablespoon vanilla extract or ½ teaspoon vanilla bean powder
¼ cup freeze-dried blueberries

For the blueberry layer
1 cup fresh or frozen blueberries, thawed, if frozen
1 tablespoon fresh lemon juice
1 tablespoon chia seeds

Instructions
1. Grease a 6” springform pan with coconut oil, or line an 6” cake pan with strips of parchment paper for easy removal, and grease well with coconut oil. Set aside.
2. Add the pecans, almond flour, pitted dates, coconut oil, cinnamon and salt to a food processor or high-powered blender and pulverize until it comes together into a sort of sticky dough, with small pecan bits remaining. Don’t over process, or it’ll turn into nut butter! Press the pecan date dough evenly along the bottom of the prepared pan.
3. In the same food processor or high-powered blender (no need to wash between – I used my Vitamix, but most powerful blenders should do the job), combine all of the filling ingredients except for the freeze dried blueberries and blend for about 2 minutes, or until the mixture is silky smooth and creamy. Scrape down the sides as necessary. You may need to add a bit more coconut milk or lemon juice to get it to blend smoothly if your blender isn’t super high-powered.
4. Once it’s smooth, taste the mixture and adjust the sweetness/tartness levels by adding more maple syrup, vanilla, or lemon juice, if desired.
5. Pour 2/3 of the filling into the prepared pan over the pecan crust. Smooth out the top and tap the pan hard against the counter a few times to release any air bubbles. Place in the freezer. If you want super clean layers, let it freeze for about an hour or until firm before adding the blue layer on top.
6. Add the freeze-dried blueberries to the remaining batter and blend to incorporate. Spread over the plain layer. Return to the freezer.
7. Rinse out the blender, and add the fresh blueberries, lemon juice and chia seeds to it. Blend until smooth, and then pour over the other layers.
8. Place in the freezer to set for at least 3 hours or until completely firm before slicing and serving. I recommend running your knife under hot water to warm it up before cutting the cheesecake with the still-hot (dried) knife.
9. You can let thaw for about 20 minutes from frozen at room temperature, or for the best texture, transfer to the refrigerator at least an hour before serving. Store in the refrigerator for up to 5 days, or in the freezer for up to 2 weeks.

Recipe: Bakerita

Support your spine, support your chiropractic adjustment, sleep well!

Feel free to bring your pillow to Dr. Nathalie to make sure it is right for you.

Amusez-vous dehors! Votre système nerveux vous en remerciera. Le fait d'être à l'extérieur peut contribuer à réduire le stress, à améliorer le sommeil et à améliorer la qualité de vie.

Vous n'avez pas besoin de voyager loin. Vous pouvez visiter ce qui se trouve près de chez vous!

Bonne été! ☀️

Régions du Québec | Bonjour Québec Planifiez votre séjour en choisissant votre destination parmi nos régions touristiques. Chacune d’elles présente un relief, une histoire et des activités qui mettent en valeur la particularité de notre territoire.

Foodie Friday!

Salade de crabe et de fraises au citron vert

Ingrédients
- La chair de 2 avocats, coupée en cubes de 2,5 cm (1 po)
- 1 concombre anglais, pelé, épépiné et coupé en cubes de 2,5 cm (1 po)
- 1 1/2 tasse de fraises fraîches, coupées en quartiers
- 3/4 lb de chair de crabe des neiges
- Le jus de 2 limes
- 3 c. à soupe d’huile d’olive
- Sel et poivre

Préparation

1. Dans un bol, mélanger délicatement tous les ingrédients. Saler et poivrer.
2. Servir immédiatement.

NOTE DE L'ÉQUIPE RICARDO
Le crabe des neiges de la Gaspésie et du Bas-Saint-Laurent est en saison au printemps. Le reste de l’année, achetez-le congelé, en morceaux. Pour changer, préparez aussi la recette avec du homard ou des crevettes fraîches. Ce qui compte, c’est le petit goût marin.

Recette: Ricardo Cuisine

Je veux qu'un chiropracteur xnǝuᴉɯnʅ uoʇɐ̬q un ǝɯɯoɔ sdɹoɔ uoɯ ʇnoʇ ǝnbɐɹɔ localise, analyse et corrige les subluxations vertébrales par un ajustement chiropratique spécifique afin d'augmenter mon potentiel de vie !

Vous avez encore le temps de cueillir ou d'acheter des fraises et des framboises dans une ferme locale! Voici un site pour vous aidera à choisir la ferme qui vous convient.

Bonne dégustation!

Accueil | Fraises et framboises du Québec Un délicieux mélange fruité à base de confiture de fraises et framboises, parfait pour se rafraîchir lors des journées chaudes!

Foodie Friday!

En continuant sur le thème des fraises, aujourd'hui on fait de la confiture de fraises au chia!

Ingrédients
- 500 ml (2 tasses) de fraises, équeutées et coupées en 4
- 45 mL (3 c. à table) de sirop d’érable
- 30 mL (2 c. à table) de graines de chia
- 5 mL (1 c. à thé) d’extrait de vanille
- Quelques gouttes de jus de lime

Préparation
1. Dans un petit chaudron, verser les fraises et le sirop d’érable. Porter à ébullition, puis réduire le feu et laisser mijoter à petits bouillons 5 minutes. À l’aide d’un pile-patate ou d’une fourchette, réduire les fraises en purée en laissant quelques morceaux.
2. Ajouter les graines de chia et bien mélanger. Cuire 10 minutes en remuant fréquemment.
3. Une fois la confiture épaissie, retirer le chaudron du feu et ajouter la vanille et le jus de lime. Mélanger. Verser la confiture dans un pot hermétique et laisser tiédir sur le comptoir avant de placer au réfrigérateur.

Conservation
Se conserve environ 2 semaines au réfrigérateur dans un plat hermétique ou 6 mois au congélateur.

Recette: Marie Eve Caplette

Listen to your body when it 𝕨𝕙𝕚𝕤𝕡𝕖𝕣𝕤 signs of danger to you. You will then avoid hearing it 𝐬𝐜𝐫𝐞𝐚𝐦 for help.

Foodie Friday!

Pour le mois de juillet, nous partagerons tous les vendredis, des recettes sur le thème des fraises. Nous espérons que vous les apprécierez!

Nous commençons le mois de juillet avec une recette de salade aux fraises et epinards.

Ingrédients

6 tasses (200g) épinards frais
1 tasse de fraises
1 tasse fromage de chèvre
½ tasse de noix de pécan grillés

Vinaigrette :
2 cuillères à soupe d'huile d'olive extra-vierge
2 cuillères à soupe de vinaigre balsamique
1 cuillère à café de moutarde de Dijon
1 cuillère à café de sirop d'érable pur ou de miel, facultatif
¼ de cuillère à café de sel de table
¼ de cuillère à café de poivre noir fraîchement moulu

Recette: Pretty simple sweet

𝐓𝐚𝐤𝐢𝐧𝐠 𝐓𝐢𝐦𝐞 𝐓𝐨 𝐁𝐞
If you live somewhere where warm months are few, you may feel pressured to fill your days with numerous activities. This, combined with longer daylight hours, can leave you wondering where the summer went by the time autumn arrives. Imagine intentionally taking the time to contemplate the beauty around you—the flowers, the trees, the children playing, the warmth of the sun on your face. We invite you to carve out a few moments each day, even just 5 minutes at the beginning and end of each day, to slow down and savor this precious time of vitality and play.

You may also consider designating a few hours or even an entire day to unplug from electronic devices. This will allow you to be present in the moment and truly appreciate your surroundings without distractions.

Finally, discover the many delightful benefits of standing or walking barefoot in the grass. Doing this in the morning can be especially rewarding, as you feel the refreshing dew coating your feet, fostering a deep sense of mindfulness and connection to nature.

These small daily choices will support you in fully absorbing all of the benefit of summer.

Your July newsletter is available! Find the link in the comments below.
In this issue:
Taking Time to Be
Stop and EAT the Flowers!
Chiropractic Care in the Summer Time
Safe Rowing in a Canoe or Kayak

Votre infolettre pour le mois de juillet est disponible. Trouvez le lien dans les commentaires ci-dessous.

En ce numéro:
Prendre le Temps d'Être
Arrêtez-vous et MANGEZ les fleurs !
Les soins chiropratiques en été
La pratique sécuritaire du canoë ou du kayak

For the big clean up, avoid stretching beyond the natural range of motion of your joints to wash the bottom of a cupboard, for example.

We have shared several tips in the month of June on precautions to take when moving. Making sure we take care of how we move our body and listen to it, can help prevent injuries.

But, if you get caught in a situation where pain does show up from the repetitive or unsual movement, don't let it set in. If the pain persist for more than 48 hours consult a chiropractor for your neuromusculoskeletal issues.

Dr Nathalie, chiropractor, is here to help!

Moving is done and it's time to paint!

How to reduce the risk of tendonitis?

- Warm up and stretch your shoulders, arms, neck and back before and after your painting session.
- As much as possible, use a stepladder that's high enough to allow you to reach the painting area without having to work over your shoulders and/or head.
- Use a telescopic handle that you can adjust to suit your height. It should be long enough to allow you to position your arms 90 degrees in front of you.
- When painting the ceiling, always paint the section that is infront of you and never above your head or behind your shoulders.
- Take as many breaks as your body needs, and keep hydrated.

image: https://www.westend61.de/en/photo/BSZF00428/smiling-man-painting-wall-in-apartment

It's Foodie Friday!

Topping off of June month of bbq/grill recipes with a nice refreshing drink!

Iced Peach Ginger Tea
- 1 peach, pitted and sliced
- 2 green tea bags
- 4 ginger coins
- 3 cups hot water
- raw honey, optional

Beat the heat, stay hydrated!

Recipe: A sweet pea chef

𝐌𝐚𝐬𝐜𝐮𝐥𝐢𝐧𝐞 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭
Yang-based exercise such as weightlifting, boxing, vigorous types of yoga like Power Vinyasa, Ashtanga, and Bikram, and running, primarily aim for physical fitness. The core focus is on achieving visible results, such as losing weight, increasing muscle mass, or mastering a skill. These activities target the muscles through rhythmic, repetitive movements to build strength and endurance. Yang exercises often emphasize pushing yourself and exerting significant effort to reach your goals.

5 erreurs à éviter pour déménager sans se blesser
5 mistakes to avoid injuries during a move

- Packing big boxes.
- Being alone to lift the big items.
- Turn only the upper body to pick up and set down boxes.
- Bending the back to lift and set down boxes.

Safe moving!

Quoi faire après le déménagement?
What to do after your move?

- Do some stretches after carrying items to avoid muscle pain.
- Paint job to be done? Your arms must always be at a maximum of 90 degrees in front of you.
- When it's time to vaccum and mop, alternate between your right and left side.
- At last, enjoy a well-deserved rest!

It's Foodie Friday!

How to Grill a Whole Fish | Grilling Fridays | Serious Eats Grilling may be one of our favorite ways to cook a whole fish—the intense direct heat does wonders for the skin, crisping it up while the coals below impart ...

𝐂𝐡𝐚𝐫𝐥𝐞𝐬 𝐓𝐡𝐞 𝐅𝐢𝐬𝐡𝐞𝐫𝐦𝐚𝐧
With Father’s Day in mind, I think about my own dad.

Dad was most happy at sea. He got a commercial fishing boat when I was in grade school, and I loved being on that boat. I became quickly the full time deckhand in the summer months.

We fished herring, mackerel and cod. Raising nets and gutting fish in the cold dawn is not for the faint of heart. Still, he and I thrived on the challenging tasks and the shared joy we had from working together.
From all these years on the boat and my adult years in the Gaspé Coast, I developed a love for fresh fish and the many ways to cook it.

Fatty fish, such as salmon and mackerel, are rich in omega-3 fatty acids, which promote heart health, reduce inflammation, and support brain function. Additionally, these fish are excellent sources of iodine, an essential mineral that supports thyroid function, regulates metabolism, and enhances cognitive development. Including fatty fish in your diet can provide significant health benefits, contributing to overall well-being.

It brings me joy to share with you these classic recipes:

Baked mackerel fillet
2 mackerel fillets
1/2 tsp. tsp olive oil
1 pinch salt
Pepper to taste
1/2 onion in slices
Preheat oven to 350°F. Cut the onion into rings. Place the fillets (fresh or frozen) on a baking dish or baking sheet. Brush very lightly with oil, salt and pepper to taste. Cover each fillet with onion rings. Add oregano for added flavour when cooking. Cook in the centre of the oven for about 20 minutes until the flesh of the fillets turns white. It is important not to overcook them, to prevent them from hardening and drying out. Serve on warm plates.

This mackerel is even better cold, after having been refrigerated. Serve on crackers with mayonnaise mixed with a little lemon juice.

*Sourced from SOS Cuisine

Mackerel foil on the barbecue
Place the mackerels on aluminum foil.
Brush with dijon mustard and oil, add a small piece of butter.
Salt, pepper and add 2-3 lemon slices.
Wrap the mackerels one by one in their aluminum foil.
Cook on the barbecue grill for approximately 20 minutes.

Quoi faire pendant le déménagement?
What to do during the move?

- Use lifting straps
- Take regular breaks et hydrate yourself well
- Keep the load close to your body to reduce stress on muscles and joints
- When carrying a load, pivot with your feet, not your upper body.

Have a safe moving day!

Quoi faire avant le déménagement

What to do before the move:
- When packing your boxes, place them at the level of your hips.
- Avoid overloading your boxes by using smaller or medium size boxes.
- Distribute the contents of your boxes to balance the weight.
- If it is possible, choose boxes that have handles to help you have better grasp of your boxes.

Safe moving!

When packing for a move, it is better to pack your items in several small boxes rather than one big box.

Bean burger patty
Ingredients
- 2 (14-ounce) cans black beans, drained, rinsed, and patted dry
- 1 Tablespoon extra virgin olive oil
- 3/4 cup (100g) finely chopped bell pepper (1/2 of a pepper)
- 1 cup (130g) finely chopped yellow onion (1/2 of a large onion)
- 3 garlic cloves, minced (about 1 Tablespoon)
- 1 and 1/2 teaspoons ground cumin
- 1 teaspoon chili powder
- 1/2 teaspoon garlic powder
- 1/4 teaspoon smoked paprika
- 1/2 cup gluten bread crumbs or oat flour
- 1/2 cup (70g) feta cheese (skip if vegan)
- 2 large eggs (see note for vegan substitution)
- 1 Tablespoon Worcestershire sauce (see note for vegan & vegetarian version)
- 2 Tablespoons ketchup, mayo, or BBQ sauce
- pinch salt + pepper
-Vegan & Vegetarian: Worcestershire sauce is not vegan or vegetarian. For vegetarian burgers, leave it out or replace with your favorite vegetarian condiment such as BBQ sauce. For vegan burgers, make the following 3 changes: (1) leave out the Worcestershire sauce or replace with your favorite vegan condiment such as BBQ sauce, (2) leave out the cheese, and (3) replace the eggs with 1/3 cup mashed sweet potato.

Instructions

- Preheat oven to 325°F (163°C). Bake for 15 minutes until slightly dried out.
- Meanwhile, sauté olive oil, chopped pepper, onion, and garlic over medium heat until peppers and onions are soft, about 5-6 minutes. Gently blot some of the moisture out. Place in a large bowl or in a food processor with the remaining ingredients (cumin, chili powder, garlic powder, smoked paprika, bread crumbs, cheese, eggs, worcestershire, ketchup, salt, and pepper). Stir or pulse everything together, then add the black beans. Mash with a fork or pulse the mixture, leaving some larger chunks of beans.
- Form into patties, about 1/2 cup (130g) of mixture each, about 3/4-inch thick.
- To grill: Place patties on greased aluminum foil and grill 8 minutes on each side. Heat temperature is personal preference as all grills differ. Generally, black bean burgers should grill on medium-high heat about 350°F (177°C) – 400°F (204°C).
- Serve with your favorite toppings. Store leftovers in the refrigerator for up to 5 days.

Recipes: Sally's baking recipes

𝐌𝐞𝐧 𝐚𝐧𝐝 𝐂𝐡𝐢𝐫𝐨𝐩𝐫𝐚𝐜𝐭𝐢𝐜 𝐂𝐚𝐫𝐞
Dr. Nathalie, with almost 30 years of chiropractic practice, has observed that, generally, men often ignore or tolerate their musculoskeletal symptoms longer and seek care only when it compromises their activities. Despite this delay, they tend to recover faster from the their injuries because they push themselves harder. Do you have the masculine inclination to wait out health issues, hoping they might go away, when a natural and vitalistic solution may be easily accessible?

One of Dr. Nathalie's superpowers is tailoring chiropractic care to your unique yin-yang type. Give us a call, and she will meet you where you are.

Tips on how to keep your back safe

Le 1er juillet est traditionnellement le jour de déménagement au Québec puisque en général, les contrats de location se terminent le 30 juin. Pendant les quelques semaines avant le 1er juillet, on sera là pour vous préparer. Voici un vidéo qui montre différents trucs pour le faire de manière efficace et sécuritaire.

Chirotrucs déménagement Regardez la vidéo de notre porte-parole Daniel Melançon qui suit les pour déménager sans se blesser de la Dre Marie-Hélène Boivin, chiropraticien...

It's Foodie Friday!

Lets make the most of our warm summer days.
What better way to enjoy the weather but with good food!

Grilled vegetables:

FOR THE GRILLED VEGETABLES MARINADE:

1/3 cup olive oil
¼ cup balsamic vinegar
3 tablespoons dijon mustard
3 tablespoons honey
1 ½ teaspoon dried thyme
1 teaspoon garlic powder
1 teaspoon salt
½ teaspoon ground black pepper

FOR THE GRILLED VEGETABLES:
1 yellow squash
1 zucchini
8 ounces cremini mushrooms, stemmed
1 small red onion
1 red bell pepper
1 green bell pepper
1 ear fresh corn, cut into 1-inch rounds

Procedures:
1. Heat a grill to medium-high.
2. Measure all ingredients for the marinade into a bowl. Whisk until smooth.
3. Cut the vegetables into similar sized chunks and thread onto 4 metal skewers.
4. Drizzle the vegetables with the sauce you made.
5. Grill the skewers for 8 minutes per side or until the vegetables are tender and lightly charred. Remove from the grill, season to taste, and serve with desired sauce or dressing.

ENJOY!

Recipe from a spicy perspective and loveandlemons.

𝐌𝐚𝐬𝐜𝐮𝐥𝐢𝐧𝐞 𝐄𝐧𝐞𝐫𝐠𝐲
Last month, we focused on mothering and yin energy. This month, in honour of Father's Day, we're exploring the active, heated energy of yang. While we all embody both yin and yang, this newsletter highlights the benefits of a balanced dynamic, goal-driven yang influence.

Yin is passive and cool, embodying acceptance, while yang is active, representing our drive to change ourselves and the world. Balancing these energies is key to a fulfilling life. Too much yin can lead to passivity and missed opportunities, while too much yang can cause frustration over things beyond our control.

However, overly accepting everything can hinder personal growth and keep you in negative situations. Conversely, overestimating your control can lead to undue self-blame and stress.

Consider whether embracing more yang, masculine, energy—focusing on setting and achieving goals—might enhance your life.

June is here and the weather is beautiful.
Take in the benefits of mother nature.

Aside from sleep, being in nature can replenish your energy.