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Homemade Deliciousness for the Holidays

12/14/2019

Chocolate Chow Mein Clusters

Chocolate and peanuts are two of my favourite treats, and the combination in this recipe, along with butterscotch, gives this holiday treat a special flavour. My grandma - and my mom made these for Christmas every year, and this year I made a batch for myself and friends! They are so easy to do - and you can enjoy them anytime!

Ingredients

1/2 cup semisweet chocolate chips
1/2 cup butterscotch chips
1/2 cup chow mein noodles
1/2 cup salted peanuts

Directions

In a microwave, melt chocolate and butterscotch chips, stir until smooth. Stir in chow mein noodles and peanuts until well coated.
Drop by rounded tablespoonfuls onto a waxed paper-lined baking sheet. Refrigerate for 2 hours or until set.

Make a batch - and let us know what you think!

Written by: Sarah Memme

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Holiday Stress-Busters

12/6/2019

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With the Holiday season upon us, it's only a matter of time before the calendar is over-flowing with obligations, sweet treats are at every turn, and the idea of "me time" will be a distant memory.

Ahh, can you feel the stress already? Before we get there, let's look at a few things that might help you navigate and eliminate some of the stress that comes with the Holidays.

FOOD - we know this is a big one! As we attend more gatherings we tend to loosen the reigns on our eating habits. This can range from over-eating, grabbing mindless snacks between events, or eating things that don't serve our body and its current needs.

Be mindful of what kind of energy your body needs. Is another plate of cookies going to serve you or is your body asking for some nourishment from some veggies?
Start with a small plate knowing that you can always go back for more! This helps reduce over-eating and unnecessary food waste.
If you know you're going to an event where you don't like what's being served or know it won't have the best choices for you, eat something healthy beforehand and then you can make a small plate of the healthiest options (or choose a guilty pleasure nibble!).

EXERCISE - it seems like a no-brainer, but with a packed schedule, workouts can easily get kicked to the curb. You don't have to fall out of your wellness routine, even when you are busy.

Sit down at the beginning of your week (most likely, Sunday) with your calendar. Look at work, life, and what the week has. Then schedule in your workouts, yes, write them in or add them to your phone calendar. You'll be surprised how much more committed you are once they are set like any other obligation. You got this!
Do SOMETHING! Can't get to an hour-long yoga class? Get out your mat (or just clear some space if you don't have one) and set a time for 15 minutes. A couple of rounds of cow/cat followed by 3 Sun Salutations is a great way to start your day or take a mid-day break. You might also skip the afternoon sugar break at the office and get some fresh air for 10 or 15 minutes.

Heading out to do some shopping? Park far away from the door. When you're carrying too much, bring it to the car and get some fresh air. You'll get some extra steps in and it's always good to take a break from the over-stimulating sights and sounds of the retail scene!

ROUTINE / SLEEP - It only makes sense that as we add more to each day, our sleep can also suffer. Sleep is important for a healthy immune system and for a clear head. Try to stay as close to your normal routine and your body will reward you!

Set an alarm for the END of your day. Give yourself a reminder that it is time to put away the computer, shut off the tv, and start to wind down. Help yourself get ready to transition into sleep mode.
Have a bedtime routine. Our brains like order, and a routine helps with that. Even if the time varies a bit to accommodate your schedule, make a cup of tea, grab a book, or create a beauty/hygiene routine. This also helps the body to get ready for sleep.

If you're finding it tough to shut down the brain for the day, try some gentle music, a calming scent like lavender, or a relaxing breath exercise.

Here's to a stress-free (well, maybe just stress-reduced!?!) Holiday season! We look forward to seeing you soon, be it on the mat, or off the mat!
xo ~ Christine & Sarah

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What is FST and How Can it Help Me?

11/1/2019

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Fascial Stretch Therapy (Pronounced fa-sh-ial) improves the mobility of your nerves & the flexibility of your muscles and fascia by focusing on the fascial lines that connect through and wrap around muscle, nerves, organs, and just about everything else in your body.

This assisted stretch based system is based on a modern approach to anatomy, identifying “Fascia Nets” (Similar to that thin layer of skin you covering a chicken breast) that run from head to toe, connecting muscles, joints, bones and organs. No longer compartmentalizing the human body, but treating it as a whole, working and interacting together.

Fascia is a network of layered white connective tissue that surrounds muscles, bones and joints. The joint capsule that surrounds joints is involved in optimizing the mechanical function of the joint and is also part of the fascial network. When fascia and joint capsules are restricted, muscle tightness, strains, and tears can occur, contributing to scar tissue formation, which inhibits movement patterns further.

What makes this therapy different from other flexibility programs is that each stretch begins with a light traction of the joint being treated. This allows for a deeper stretch by creating more space in joint.

Benefits include:

Improved range of motion and flexibility
Lymphatic system stimulation to promote natural detoxification
Improved posture & muscle function
Eliminate/reduce chronic pain
Improved sport specific performance
Increase muscular strength and endurance

FST can be a powerful tool for:

All fitness enthusiasts who want improved recovery, muscle fibre recruitment, flexibility, balance & performance
People who have sedentary jobs
People who do manual labour that involves repetitive movements
People who suffer from chronic pain, stiffness, limited range of motion, fatigue, poor circulation, mental health issues, high stress.

Melanie Dardanou is a Level 1 Certified Facial Stretch Therapist operating out of Liberty Village and is also a Personal Trainer at GoodLife Fitness (137 Yonge Street). To connect with Melanie, email her at melanie@melaniedardanou.com.

Melanie is offering the LLY community a $10 discount on their first visit through December 31, 2019! The initial 90-minute session includes: consultation and movement pattern assessment/pattern correction instructions & an FST treatment.

Written by: Melanie Dardanou

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