Community News
Book Club: The Whole30

The 30-Day Guide to Total Health and Food Freedom. Melissa and Dallas Hartwig’s critically-acclaimed Whole30 program has helped thousands of people transform how they think about their food, bodies, and lives. Their approach leads to effortless weight loss and better health—along with stunning improvements in sleep quality, energy levels, mood, and self-esteem. The Whole30 offers a step-by-step plan to break unhealthy habits, reduce cravings, improve digestion, and strengthen your immune system.

Clean Eating: Naked Energy Bites

These chocolatey treats contain no refined sugars, and are loaded with protein and fibre for a quick snack that really packs a punch!


2/3 cup date puree
1/3 cup water
1 3/4 cup Rolled Naked Oats
1/3 cup peanut butter
3 tbsp coconut oil
1/2 cup shredded coconut
1/2 cup almonds
1/4 cup hemp hearts
2 tbsp chia seeds
3 tbsp cocoa
3 tbsp each oats, coconut, and hemp hearts


Combine in mixing bowl.
Roll dough into balls, and roll in extra coconut, hemp and/or oats to cover the outside and make them look oh-so-pretty.
Keep in fridge for 20 minutes to harden…or just eat them on the spot.

Headaches, TMJ and Posture

A possible cause of headaches and temporomandibular joint dysfunction is poor posture. Proper postural alignment involves having the head, shoulders and hips aligned vertically in sitting, and in standing to also have them aligned with the ankles. This allows the muscles that run from the spine, shoulders and rib cage balance the head on top of the spine. When a person develops a forward head posture (FWP), the head starts to sit in front of that line. This causes some muscles, like the posterior occipatels (small muscles the run from the head to the spine) to shorten or get tight; other muscles, like longus Colli (small muscles along the front of the spine) to get lengthened and weak. This muscle imbalance will lead to movement dysfunction in the cervical spine and potentially in the temporomandibular joint. This dysfunction can become a source of pain and discomfort.

The human head weighs between 10-15 lbs. This is similar to a gallon of water. Think of how much harder your muscles have to work when you hold that pail of water out in front of you, compared to holding it at your side. That is what happens to the muscles in your neck, they have to work as much as 4x harder to hold your head up as compared to when you are in proper alignment.

When muscles are active, they release lactic acid, this is what makes a person feel sore when they start a new exercise program, or do extra work that they are not used to. When the muscles in the neck are working harder, they also release more lactic acid, overtime this may cause your neck to feel stiff and tight.

If you think that your posture is not very good, have someone take a picture of you from the side and look to see how you are aligned, very easy to do. If you are not aligned, try to make the correction and see how that feels. It will probably feel unnatural and might even feel painful as you are not used to being in this position. Your body has adapted to that positon, some muscles lengthen, some shorten, and so it will take some time before this becomes the new normal.

If you need some help with identifying whether your posture is optimal, or whether your posture is contributing the symptoms you may be having, please consult with a qualified, registered health care professional who can help guide through the path to pain free living.

Andrew Neufeld, BMR (PT), Steinbach Physiotherapy

First Aid Saves Lives! 

Did you know that friends, coworkers and family members are the ones we are most likely to have to use first aid and CPR on? Many incidents happen in the home, workplace and school that require immediate medical attention as professional emergency medical assistance may take some time to arrive, and that is time we may not have! We should be teaching every student these skills in schools as early as possible. Providing students with first aid training at an early age helps cement those life saving techniques in their mind and by having as many people as possible trained with the right first aid skills, emergency first aid can be done immediately, potentially saving a life or preventing more damage. There are several programs available to students such as the PeopleSavers course and First Aid/CPR/AED training.

Yvonne Harder,

The Healing Science of Life

Anything affecting your physical, spiritual and emotional well-being can cause you to be out of balance and therefore cause disease. Ayurveda is a natural holistic approach to health that focuses on treating the whole person – body, mind and spirit, with a primary focus on promoting good health rather than fighting disease. Ayurveda is a sanskrit word, ‘ayu’ meaning “life”, defined in the ancient scriptures as the combination of body, mind and soul. And ‘veda’ meaning “science” – “The science of life.” This unique health practice is a proven ancient method that combines the natural healing components of whole foods, herbs and oils to treat the imbalances of mental, physiological and chemical problems within the body. Many that adopt an ayurvedic lifestyle find that health problems significantly reduce, energy levels rise, sleep improves and weight usually balances itself out without the need for diets.

Andgela Diamond,

What is Wellness?

Well, Wellness is a choice; it is a choice we make for ourselves to get us closer to optimal health. There is a process we go through but it won’t happen overnight. It’s developing a lifestyle that brings us into our highest potential of well-being and health. Wellness starts in our mind the moment we take that first step and commit to eating better. Our bodies begin to heal themselves and ask for more healthy things such as more water, more movement, less screen time, and we start seeing life in a better light. Making that choice allows us to be able to play with our kids and grandkids for years to come. Even if you were never taught a healthy lifestyle, now is the time to learn and to teach the next generation! Get up, eat some veggies and get out there with the kids!

Theadora Juenke, RMT

Book Club: Furiously Happy   

A Funny Book About Horrible Things

Jenny Lawson, #1 New York Times Bestselling Author, explores her lifelong battle with mental illness. A hysterical, ridiculous book about crippling depression and anxiety? That sounds like a terrible idea. But terrible ideas are what Jenny does best. Furiously happy is a book about embracing everything that makes us who we are – the beautiful and the flawed – and then using it to find joy in fantastic and outrageous ways. Maybe crazy isn’t so bad after all!

Jenny Lawson,

How is Stress Affecting You

Stress is unpleasant, even when it is transient. Stressors such as work, relationships, finances etc. stimulate the Sympathetic Nervous System (or fight-and-flight response) in your body, and over time and continuation cause negative effects to the affected areas (lack of sleep, digestive issues, high blood pressure, reproductive complications, etc.). The areas or systems of your body that are most affected by stress are:  Brain and Nerves, Muscles and Joints, Cardiovascular System, Stomach and Intestines, Pancreas and Reproductive System. Reflexology stimulates the Parasympathetic Nervous System (or rest-and-renew response) in your body, allowing your body functions to normalize naturally, resulting in: Longer, deeper sleep, an increase in digestive function, lowered blood pressure, reversal of reproductive complications, etc. Other ways to reduce stress naturally and improve your overall mental and physical health are small daily doses of physical exercise, daily meditation, deep breathing exercises and massage therapy.

Gloria Laing,

Yoga – Where Do I Begin? 

Starting anything new may take a leap of courage. Thankfully, if it’s yoga, most studios have offers in place to make the path of the beginner an easier one. It’s not uncommon to find some sort of introductory offer that gives you a chance to try a number of classes at a reduced rate. Over the course of this offer you can get a feel for what’s working for your body and in your schedule. If you’re feeling self-conscious and not ready to jump right in to group classes you might be more comfortable with a different approach. Look for an intro series or classes geared specifically to absolute beginners, or consider booking a private session with a teacher to show you how to move safely in and out of poses. However you begin, you can start right where you are and feel supported in this new exploration of self.

Susan Turner,

What is Flower Essence Therapy?

Flower and Tree Essences have been around for over 85 years but most people aren’t familiar with them.  Dr. Bach was the first to work with essences and now there are hundreds of essence makers and companies such as FES, Alaskan, Pacific, Canadian Forest, Australian Bush, Healing Herb to name a few.  The essences are taken orally from a dropper bottle or with water several times a day.  The essences are a support system and help us move through our emotions like anger, anxiety, depression, fears, over-thinking, grief, life changes, resentment and so on.  The essences are vibrational energy medicine and with most of us dealing with stress and changes in our lives, it is an alternative therapy that is worth looking into to help us move through situations when we get stuck emotionally.

Rositha Jeanson,

Clean Eating: Cauliflower Pizza Crust

Cauliflower is a great low-carb substitute for crusts, breads, and more! Here’s the cauliflower pizza crust recipe everyone is buzzing about!


1 head cauliflower

½ cup shredded mozzarella

1/4 cup grated parmesan

½ tsp dried oregano

½ tsp kosher salt

¼ tsp garlic powder

2 eggs lightly beaten

Directions: Preheat oven to 400 degrees Fahrenheit. Line a baking sheet with parchment paper. Break cauliflower into florets and pulse in food processor until fine. Steam cauliflower and drain well. In a bowl, combine with all ingredients. Transfer to baking sheet and bake for 20 minutes. Add your favorite pizza toppings and bake for an additional 10 minutes. Enjoy!