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Posts Tagged ‘#johnstonhealthcenter’

Proactive Approach to Building Immunity – With Johnston Health and Laser Center

 

Adjustments can be so beneficial to children, especially with the stress, and colds of going back to school! 
An increase in chronic childhood disease is part of the reason parents today seek alternative health care for kids. Chiropractic care is an effective and affordable program by licensed providers that addresses children’s health conditions associated with the nervous and musculoskeletal systems. Gentle, noninvasive and drug free, chiropractic adjustments treat, resolve and prevent a wide range of health problems. Recent research by the International Chiropractic Pediatric Association (ICPA) found spinal manipulative therapy safe and successful in treating children of all ages.
Read more about the benefits of chiropractic care HERE 
Source – livestrong.com
The Johnston Health & Laser Center is a facility like no other.  We are a caring and professional Health Center that is committed to improving your health and the health of your family.  Our facility is different than many health centers you have been in.  You will be educated every step of the way in your return to great health.  
For more information, please contact us for a free consultation!
Get Educated! Get Inspired! Take Action!
Dr. Will & Dr. Erin

Johnston Health & Laser Client Testimonial for Laser Therapy

As many of you are now aware, Johnston Health & Laser Center offers laser therapy from Bio Flex Laser.  Many of our blog posts and social media posts have outlined the benefits of this treatment.

Today, we are sharing a testimonial from one of patients who has benefited greatly from this treatment offer at Johnston Health & Laser Center:

 

The BioFlex system utilizes three stages of treatment, red, near-infrared and a near-infrared laser probe. With L.I.L.T., laser light penetrates the tissues and restores normal cell function. It enhances the body’s own healing process by decreasing inflammation, increasing the speed of healing and eliminating pain.

Bioflex Laser and LILT are approved by Health Canada for treatment of many conditions including sports injuries, arthritic problems, and back problems. This surgery alternative is available at Johnston Health Center.  It is a NON TOXIC, SAFE & NON INVASIVE method of using low power laser and super luminous diodes to successfully treat a variety of medical conditions. 

To learn more about the benefits of laser therapy, and how it may help you personally please book a consultation – Barrie: 705-728-3070 and NorthBay: 705-476-9111 or email us at info@johnstonhealthcenter.com

Get Educated! Get Inspired! Take Action!

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It is “that” Time of Year…Again

snoopyIt sounds a bit cliche…but really what else can we say?  Is Summer already over? Where did it go?  In our last blog we shared information on sleeping and helping our kids get back to a schedule that is a healthy one.  Today…we celebrate the last FRIDAY of the Summer and the long weekend…and we get ready for a new season…school, schedules, organized activities…..

Traditionally in our house, we spend some time on the Labour Day Weekend prepping lunches for the week ahead.
If we don’t actually make them all ready, we do have a schedule of snacks and lunches that we will be using throughout the week.   This helps us to get the groceries that we need and acts as a reminder of who likes what food…(this changes over the summer, trust me!!)

Here are some of the lunches that we are prepping this week….healthy and delicious…something for everyone in our family. Take a look through and hopefully a few of these ones will work for your family too!

Wishing you a wonderful end of Summer and a healthy and energized start to a new school year.  We hope that the transitions, whether to a new grade, a new school or a new college/university town goes well for you!

The Johnston Family

 

 

Broccoli Nuggets (Don’t judge this one by the title…it really is worthy of a try)
Source – http://www.kannammacooks.com/broccoli-nuggets/

brocolli-nuggets-school-lunch-box-recipe-make-patties

These Broccoli Nuggets are so simple to make and has only FIVE INGREDIENTS.

Broccoli,
Cheddar Cheese
Egg
Pepper powder
Garlic Powder
This is an easy and Healthy school lunch box snack idea. Kid friendly food. Here is how to do it.

Roughly chop the broccoli into small pieces. Grind the broccoli in a food processor or a mixie until the texture is like rice. Pulse the Broccoli in the food processor several times. If doing it in a mixer, grind the broccoli in several batches.
Add in the shredded cheddar cheese, one egg, Pepper powder and Garlic Powder. The cheese itself is salty. So no need to add additional salt to this mixture. Combine all the ingredients well. Line a baking sheet with parchment paper. Lining is important so the patties do not stick to the pan after baked. Make 2 inch patties and line it on the baking sheet. Bake in a preheated 375 F degree oven for 45 minutes. Serve hot or at room temperature (for lunches!!).
Top 10 Wraps for Lunches!
We have shared this early in the Summer, but we thought it was a worthy reshare.
Click on the picture below to head to the details of the TOP TEN WRAPS! – Veggies & Cream Cheese, Apple & Cheddar, Beans & Rice, Strawberry and AppleButter, Chicken Wrap, Avocado Wrap, Egg, Sweet Fruit, Hummus and Cucumber, Banana & Peanut Butter & Honey (not great for school…but definitely an after school at home choice),
HealthyWrapsFB-768x384
Our favourite seems to change on a weekly basis….but the consistent top two are: Chicken Wrap and Avocado Wrap….usually we make this a combo.
MAKE AHEAD CHICKEN FAJITA BOWLS 
Chicken-Fajita-Lunch-Bowls-Make-AheadPIN-600x1200
Ingredients
Chicken
2 chicken breasts
1 tablespoon olive oil
salt & pepper
Salad
¾ cup basmati rice (uncooked)
2 bell peppers, sliced into strips
2 tablespoons red onion, diced
1 cup corn kernels
Vinaigrette:
1 teaspoon chili powder
½ teaspoon paprika
½ teaspoon ground cumin
2 teaspoon sugar
2 teaspoons lime juice
¼ cup olive oil
2 tablespoons white wine vinegar
InstructionsChicken
Pre-heat oven to 425°F.
Place the chicken breasts in a small baking dish, sprinkle with salt and pepper, and drizzle with olive oil. Turn to coat.
Bake for 10 minutes, turn the chicken, then bake for another 10-15 minutes (depends on the size of your chicken breasts), until cooked through.
Allow to rest for 10 more minutes before slicing.
Lunch Bowls:
Cook the rice according to package directions. Allow to cool.
In a large bowl, combine the rice, bell peppers, red onion and corn.
Shake together the vinaigrette and add to the bowl. Toss to coat everything completely.
Divide amongst 4 lunch containers, topping with the chicken.
Refrigerate until you are ready to serve.
Notes
Nutritional Information:
Calories 479 // Fat 19 g // Saturated Fat 2 g // Cholesterol 0 mg // Sodium 180 mg // Carbohydrate 41 g // Fiber 2 g // Sugars 5 g // Protein 30 g
Products used in this recipe:

Too Many Zucchini!! Now what?

We have had some fun in our garden this year, planting some new things and some of the old standards…one of the being zucchini. Even with the lack of rain this Summer, we still have LOTS of these green gems.  So, we have decided to put together the The Johnston Family Top Five “What to do with your Zucchini” recipes.

Get Educated! Get Inspired! Take Action! (Start Cooking!)
From The Johnston Family

1.Summer Zucchini Tian

INGREDIENTS
  • 1 medium yellow onion $0.42Summer-Vegetable-Tian-V
  • 2 cloves garlic, minced $0.16
  • 1 Tbsp olive oil $0.11
  • 1 medium zucchini $0.75
  • 1 medium yellow squash $0.56
  • 1 medium potato $0.77
  • 1 medium tomato $0.71
  • 1 tsp dried thyme $0.10
  • Salt & pepper $0.05
  • 1 cup shredded Italian blend cheese $1.40
  • 1 Tbsp chopped parsley (optional garnish) $0.08

INSTRUCTIONS

  1. Preheat the oven to 400ºF. Dice the onion and mince the garlic. Sauté the onion and garlic with olive oil in a large skillet over medium heat until the onions are soft and transparent (about 5 minutes).
  2. While the onion and garlic are sautéing, slice the zucchini, yellow squash, tomato, and potato thinly (1/4-inch slices). Make sure the potatoes are very thin so that they soften quickly while in the oven.
  3. Coat the inside of an 8×8″ casserole dish with non-stick spray. Spread the sautéed onion and garlic in the bottom of the dish. Arrange the other sliced vegetables, stacked vertically like dominos, in an alternating pattern. Season the top of the vegetables generously with salt, pepper, and dried thyme.
  4. Cover the dish with foil and bake in the preheated oven for 30 minutes. Remove the foil, top with the shredded cheese, and bake without the foil for an additional 15-20 minutes, or until the cheese is golden brown. Top with chopped fresh parsley for garnish, if desired.

2. Awesome Paleo Lasagna Recipe
PaleoNewbie-Lasagna-rev-7-29-1266x850

Ingredients

Main Dish
    • 1 lb mild or hot Italian sausage, casings removed (we used hot)
    • 1/2 lb grass-fed ground beef
    • 1/2 cup onion, chopped small
    • (1) 28-oz can San Marzano peeled tomatoes and sauce
    • (1) 15-oz can of tomato sauce
    • (1) 6-oz can of tomato paste
    • (2) 8-oz pkgs of sliced mushrooms
    • (2) 10-oz pkgs of frozen spinach (thawed)
    • 4-5 medium-sized zucchini
    • 1 1/2 cup of cashews
    • 1/2 cup unsweetened almond milk
    • 3 cloves of garlic pressed or minced
Seasonings for Lasagna Sauce
    • 1 tsp of dried basil
    • 1 tsp or dried thyme
    • 1 tsp of dried oregano
    • 1/2 tsp of salt
    • 1/4 ground black pepper
    • 1-2 Tbsp of fresh parsley
    • Optional: Add red pepper flakes as desired
Seasonings for Cashew Cheese
  • 1 tsp lemon juice
  • 1/4 tsp salt
  • 1/4 tsp dried onion
  • 1/4 tsp dried garlic
  • 1/4 tsp ground black pepper

Instructions

  1. Day before: Soak cashews in water (no need to refrigerate)
  2. In a large pot, add 2 tsp of olive oil and sauté onion and garlic over medium heat, or until onions are tender
  3. Add Italian sausage and beef in pot, cook until meat is browned
  4. Drain fat
  5. Add tomatoes, tomato sauce, and tomato paste
  6. Add remaining lasagna sauce spices
  7. Allow sauce to simmer in pot while continuing below (best if simmered 30 mins to 1 hour)
  8. In a frying pan with a little olive oil, sauté mushrooms (with any kind of seasonings or parsley if you like)
  9. Set sautéed mushrooms aside
  10. Place thawed spinach in bowl, squeeze as much water out of it as possible
  11. Set spinach aside
  12. Drain water from the soaking cashews, and pour cashews into a food processor
  13. Add almond milk and spices to the food processor
  14. Pulse or blend until cashews become a smooth and creamy consistency (something like ricotta cheese)
  15. Add 2 cups of the cashew “cheese” into the bowl with spinach and blend together
  16. Preheat oven to 350-degrees F
  17. Slice zucchini lengthwise, (first trim two opposite sides so it doesn’t roll around on the board) Slice noodles about 1/4 inch thick (works by hand with a knife) don’t worry about them all being the exact same thickness
  18. Get out a 9 x12 pan
  19. Smooth a little bit of the lasagna sauce along the bottom of the pan
  20. Place one layer of zucchini noodles lengthwise across the bottom of the pan
  21. Add about half of cashew cheese and spinach mixture along the top of the zucchini noodles layer
  22. On top of that, add half of the pan of sautéed mushrooms
  23. Top with lasagna sauce enough to cover the top (don’t skimp, there’ll be plenty)
  24. Repeat the above steps with a second layer of zucchini noodles, cashew cheese and spinach, and again the sautéed mushrooms and lasanga sauce
  25. Now bake uncovered for about 50-60 minutes (or until it starts to bubble around the edges)
  26. Remove from oven, let stand a few minutes, and serve
  27. Enjoy!

3. Zucchini Parmesan Foil Packages (perfect for the BBQ and Camping)

Zucchini-Parmesan-Foil-PacketsINGREDIENTS:

  • 1/4 cup unsalted butter, melted
  • 1/4 cup freshly grated Parmesan
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • Kosher salt and freshly ground black pepper, to taste
  • 4 zucchini, cut into 1/4-inch thick rounds
  • 1/4 teaspoon crushed red pepper flakes
  • 2 tablespoons chopped fresh parsley leaves

DIRECTIONS:

  1. PREHEAT a gas or charcoal grill over high heat.
  2. WHISK together butter, Parmesan, basil and oregano; season with salt and pepper, to taste.
  3. CENTER zucchini on a sheet of Reynolds Wrap® Heavy Duty Foil. Spoon butter mixture over zucchini. Bring up foil sides. Double fold top and ends to seal packet, leaving room for heat circulation inside.
  4. PLACE foil packets on the grill and cook until just cooked through, about 15-20 minutes.
  5. SERVE immediately, garnished with red pepper flakes and parsley, if desired.

 

 

 

 

 

4.Cheesy Zucchini Bread sticks

Zucchini-Breadsticks

Ingredients

  • 3 cups shredded zucchini (about 3 medium)
  • 3 eggs
  • 1/3 cup flour
  • 1 teaspoon salt
  • 2 cups shredded mozzarella (or any) cheese
  • Italian seasoning

Instructions

  1. Preheat oven to 450 degrees F.
  2. Sprinkle the shredded zucchini with salt to release some of its moisture. Let sit 10-15 minutes, then squeeze zucchini in a clean cheese towel to release most or all of the liquid.
  3. Mix zucchini, eggs and flour in a medium bowl. Spray a baking sheet with cooking spray and spread the zucchini mixture into a large thin rectangle.
  4. Bake for about 25 minutes or until the edges are nicely brown. Make sure it’s nice and golden on the sides and top so the crust isn’t mushy.
  5. Reduce the oven to 350 degrees F, sprinkle the crust with cheese and Italian seasoning, and continue baking until the cheese is just melted.
  6. Let cool a few minutes, then cut into sticks. Serve with marinara or ranch or garlic butter or any sauce your heart desires.

ZUCCHINI PAD THAI

Zucchini-Pad-Thai-3-title-600x900

INGREDIENTS:

  • 1 tablespoon plus 1 teaspoon vegetable or coconut oil
  • 1 large egg
  • 1 garlic clove, minced
  • 2 tablespoons fresh lime juice
  • 1 tablespoon low sodium soy sauce
  • 1 tablespoon chili sauce
  • 1 tablespoon honey or light brown sugar
  • 1 tablespoon hoisin sauce
  • 1 tablespoon all-purpose flour, dissolved in 1 tablespoon of water (or can use cornstarch)
  • 2 medium zucchini, spiralized
  • 1/3 cup chopped peanuts
  • cilantro or sliced green onion (for garnish)

DIRECTIONS:

  1. In a skillet, heat 1 teaspoon of the vegetable oil (or coconut oil) over medium low heat. Add the egg to the pan and scramble until cooked. Remove the cooked egg and set aside.
  2. In a bowl, whisk together the garlic, lime juice, soy sauce, chili sauce, honey (or brown sugar), and the hoisin sauce. Turn the heat up to medium and place the pan back on the burner. Add the remaining 1 tablespoon of oil to the pan. Pour in the sauce and cook for 2 minutes. Then stir in the flour and water mixture. Stir to combine and let the sauce cook for about 3 minutes until thickened and slightly reduced.
  3. Add in the zucchini noodles. Toss to coat in the sauce and cook for an additional 2-3 minutes until the zucchini is tender. Garnish with chopped peanuts, cilantro or green onion. Serve.

Inactivity is taking a toll on your health

safe_imageDid you know that Americans spend on average 13 hours per day sitting, and up to 8 hours per night sleeping! That is 21 hours of inactivity each day, 21 hours of flexor dominant posture!

Then of 31% of Americans who go to the gym regularly, many of them are still working their flexor muscles when they do crunches, or chest press, or how about being drawn forward into chest flexion while using a stationary bike.

This is a serious problem that our society is facing, and will continue to face in future generations if you don’t commit to the necessary paradigm shift. We all need to be activating our posterior chain musculature every day, period. If not their health will weaken and movement will become more and more difficult and painful.

Let’s take a look at the benefits of PROPER POSTURE

Keeps bones and joints in the correct alignment so that muscles are being used properly and efficiently.
Helps decrease the abnormal wearing of joint surfaces that could result in arthritis.

Decreases the stress on the ligaments holding the joints of the spine together.
Optimizes breathing and circulation.
Prevents the spine from becoming fixed in abnormal positions (for example an abnormal lateral curvature, or scoliosis).
Prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy.
Improves organ function.
Prevents strain or overuse problems.
Prevents backache, neck pain, and diffuse muscular pain.
Contributes to a good appearance.

POSTURE BREAKS

 Research shows that taking frequent short breaks (micro-breaks) are more effective in preventing aches and pains, than a single longer break in the middle of the day. The purpose of the posture break is to stretch the muscles that become tight from sitting all day.
  • Take a 30 second break every 20 minutes
  • Sit on the front of your chair with good posture of your lower back
  • Open your arms wide and push your chest forward
  • Lean head back for a deeper stretch

There is still so much more to be learned about proper posture and your back health!

At Johnston Health Center you health is of paramount importance to us.  Sign up for a free consultation and we can assess your posture and get you back on track to healthy living!  Simply fill out the form here or contact us at 705-728-3070 in Barrie or 705-476-9111.

Get Educated! Get Inspired! Take Action!

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Source – American Posture Institute