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TouchStone Health Photo
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Archive for the ‘Uncategorized’ Category

Welcome Senthil Krishnasamy, Ayurvedic Practitioner to TouchStone Health!

Posted on: May 5th, 2023 by TouchStone Health

Senthil has more than 10 years of experience in Ayurvedic / Siddha medicine. He studied at the prestigious Tamil Nadu Dr. M.G.R. Medical University in India to gain his Bachelor of Siddha Medicine in India. 

Through the use of Natural Medicine, Senthil loves helping people by naturally promoting balance, healing, and rejuvenation to the mind and body. He uses a combination of poly-herbal formulations, nutrition/diet, herbal oils, and simple massage with herbal oils. 

Senthil love helping people with:

The Management of Musculoskeletal  Disorders: Joint Pain, Neck, Shoulder, Elbow, Ankle, Wrist and Back Pain

Hair and Scalp Therapy: Hair Growth and health

Stress Relief

Ayurvedic Facial & Skin Treatments

Detox Therapy

Senthil is available for In-Person Appointments on Saturday mornings.

BOOK AN APPOINTMENT WITH SENTHIL

Bonnie’s Favourite Breakfast Bake:

Posted on: April 6th, 2023 by TouchStone Health

Pineapple, Banana Bake with Oats and Quinoa

Bonnie Snyder, Registered Massage Therapist

This recipe works as a hardy breakfast that keeps me massaging all morning until lunch. I have modified the original from berries to pineapple because it goes well with the toasted coconut and I try to get them when they are on sale. Enjoy…

Ingredients

1 cup quinoa, uncooked

1 cup steel cut oats, uncooked

3 medium very ripe bananas, sliced

1/2 cup unsweetened coconut flakes, toasted (optional)

2 cups milk of choice (I used oat milk)

4 large eggs

2 1/2 cups fresh chopped pineapple

1 – 2 tbsp maple syrup

1 tsp pure vanilla extract

1/2 tsp cinnamon

Dash of salt

Directions

1. Rinse quinoa and oats with cold running water until water runs clear, about 3 times. Drain well and set aside. Get your fruits ready: slice bananas and chop pineapple. Set aside. Toast coconut in a small skillet on low – medium or in the oven at 375 degrees F until golden brown. (Be careful not to burn). I like big coconut flakes but the shredded works fine. Set aside.

2. In a medium mixing bowl whisk milk, eggs, maple syrup, vanilla, cinnamon and salt. Set aside.

3. Preheat oven to 375 degrees F and coat 9 x 13 inch baking pain with coconut oil. Lay half of bananas and pineapple in an even layer on a bottom. Using a spoon or spatula, spread rinsed quinoa and steel cut oats on top. Top with remaining banana and berries. Slowly pour liquid mixture in the corner of the baking dish without disturbing the set up.If you pour the liquid abruptly in the middle of the dish, all fruit might float on top. We arelooking for evenly distributed fruits and sweetness in every slice.

Sprinkle with toasted coconutflakes, if using, and bake for 60 minutes uncovered and make sure the middle is set when you take it out. 

4. Remove from the oven and let cool for 45 – 60 minutes. Cut into slices and serve hot, warm or cold with a dollop of fat-free Greek yogurt if desired or oat milk.

Storage Instructions: Refrigerate covered for up to 5 – 6 days.

Notes

I make a large batch and freeze portions in my freezer to use during the week. You could half the ingredients for a smaller batch. 

*** Can substitute pineapple with 2 cup blueberries and 1 cup raspberries or any other fruit. Can also substitute coconut with sliced almonds or other nuts.

Recipe inspired/adapted from Berry Banana quinoa steel cut oats.

Quick and Healthy Breakfast Idea: Mung Bean Crepes

Posted on: February 13th, 2023 by TouchStone Health

By Swapna Viswanathan, Holistic Nutritionist

Breakfast is the first meal of the day, and you might want to make it as healthy as possible. Sometimes in the quest for making it very healthy you might observe skipping the breakfast that day and grabbing something to eat on the go. One of the quickest and healthiest breakfast recipes with fat and protein that I give my clients is Moong Dal Chilla (aka green mung beans crepes). Moong dal chilla is a traditional breakfast option coming from India. One of my childhood favourites as well!
Ingredients:
 Split Green mung beans 1 cup
 Water to soak the mung beans.
 Himalayan pink salt/rock salt
 Cumin seeds or grounded cumin 1 teaspoon
 Ginger 1 inch or as per your taste – it is spicy!
 Carrots grated ½ cup (or any vegetable of your choice)
 Cilantro 2 teaspoon chopped.
Direction to cook:
 Soak the mung beans overnight or for 5-6 hours.
 Blend the soaked mung beans with ginger, salt, cumin seeds/grounded cumin with little or few spoons of water to make the batter in the consistency for making a crepe.
 Add chopped cilantro and grated vegetables and mix the batter.
 Heat a pan and apply avocado oil or any healthy oil.
 Once the pan is heated, pour the batter with a deep spoon/ladle, and spread the batter to make the chilla/crepe.
 Once it is cooked on one side, flip the crepe/chilla to cook it from the other side as well.
 You can have it as it is or with a dip or with a green chutney!

  • You can keep the chilla batter in the fridge up until 3 days and use it with different vegetables.

Swapna Viswanathan is a Holistic Nutritionist at TouchStone Health. She loves helping clients with reversing pre-diabetes / diabetes, creating meal plans, fertility nutrition, postpartum nutrition, and general nutrition needs.

Are You Always Feeling Cold?

Posted on: February 9th, 2023 by Anna Totzke

by Anna Totzke, Registered Acupuncturist

Do you often feel cold, and not only in the winter months? Do you like bundling up with a blanket, a hot drink, and slippers?

Coldness can show in the body in many different ways such as actually feeling cold, especially the low back, feet, and hands; lack of motivation or tiredness especially when feeling chilled; copious urination; or feeling of tight contracted muscles (to name a few). From a Traditional Chinese Medicine perspective, coldness can occur in our bodies due to:

Lack of physical activity, eating too many cooling foods, overexposure to cold environments, lack of warming foods in the diet, or a constitutional weakness.

To help warm the body, here are some lifestyle and diet changes that can be very helpful including:

EAT WARMING FOODS – Some foods have warming properties and by adding these foods into your diet, can help warm your body:

Aduki Beans, Lentils

Ginger, Cloves, Cinnamon, Basil, Rosemary, Fennel, Dill, Anise, Cumin,

Oats, Spelt, Quinoa, Sunflower Seeds, Sesame Seeds, Walnuts, Sweet Brown Rice

Parsnips, Parsley, Mustard Greens, Winter Squash, Cabbage, Kale, Onions, Leeks, Chives, Garlic

Cherries, Citrus Peel, Dates

USE MODERATELY—-> animal products: mussels, trout, beef, and lamb, butter

AVOID/LIMIT—> sweeteners, eating cold to the touch food (directly out of the fridge or freezer) raw foods, cow dairy

USE WARMING FOOD PREPARATION METHODS:

Baking, stir fry, saute, soups, stews, cook longer with lower heat

BECOME MORE PHYSICALLY ACTIVE:

Getting some physical activity each day will help warm the body.

SOAK YOUR FEET IN HOT WATER (instead of Long Hot Baths)

BUNDLE UP TO ESPECIALLY KEEP YOUR FEET, LOWER BACK, and LOWER ABDOMEN WARM

Check in with your body once in a while and see how it is feeling. Often people that have been cold their whole lives are used to being cold. Make adjustments to your wardrobe like wearing wooly high socks, cover your neck, tuck in your shirt.

From an Acupuncture perspective, moxibustion (heat therapy using a herb called mugwort) treatments are a wonderful way to deeply warm the body.

This article is for educational purposes only. Please consult your doctor or practitioner for any medical advice.

Why Should I See an Acupuncturist?

Posted on: January 18th, 2023 by Anna Totzke

I found this great video clip summarizing how Acupuncture can help not only pain, but other conditions as well.

Book an Appointment

What is Your Word of the Year?

Posted on: January 10th, 2023 by Anna Totzke

By Anna Totzke, Registered Acupuncturist

Happy New Year to you all!!

Over the last couple of years I’ve started a new tradition of choosing a new word for the upcoming year. After reflecting on the year that passed, I find that there is a word that naturally reveals itself as a theme for the year to come.

Last year I chose the word AUTHENTICITY. Throughout the year I would check in and ask, “Am I being authentic?” If I wasn’t, why? I found the exercise to be quite fruitful and also brought attention to the areas in my life that could use some growth.

This year’s word is quite different than last year’s. For 2023 I have chosen FELLOWSHIP as my word of the year. Choosing this word may be a reflection of the times we are in and knowing the importance of having a strong community around us and one that you can contribute to and cherish.

So, do you want to join in? WHAT IS YOUR WORD OF THE YEAR?

WORKSHOP: TRIMESTER 0 JOURNEY! NUTRITION FOR FERTILITY – SUNDAY, NOVEMBER 20

Posted on: November 2nd, 2022 by Anna Totzke

with SWAPNA VISWANATHAN, R.H.N.

10 A.M. TO 12noon

Nutrition and mindfulness guidance for those who are trying to conceive.

An IN-PERSON workshop at TouchStone Health in Waterloo.
Fees: $60
Workshop includes:
Fertility Nutrition education
Breathwork
Meditation
3 days fertility meal plan sample
Resources for mindfulness and nutrition
Tea and fruits
Participant limitation: 8-10 BOOK YOUR SPOT

Welcome Swapna Viswanathan, R.H.N. to TouchStone Health!

Posted on: October 13th, 2022 by Anna Totzke

Swapna is a Registered Holistic Nutritionist & Mindset Manifestation Coach.

She loves working with clients in the areas of FERTILITY, PRE-NATAL, POST-NATAL NUTRITION, PCOS, Diabetes / Pre-Diabetes, Stress, Healthy Skin and Hair, Digestion.

Swapna offers one-on-one nutritional counselling and coaching and also offers many group workshops. Appointments are available in-person and also virtually. BOOK IN FOR A FREE 20 MIN. DISCOVERY APPOINTMENT

UPCOMING WORKSHOPS:

YOUR THOUGHTS CREATE YOUR REALITY

SUNDAY, OCTOBER 30, 10 A.M. TO 1 P.M

A transformational workshop from Heal Your Life workshop series created by Louise Hay 

TRIMESTER 0 JOURNEY! NUTRITION FOR FERTILITY

SUNDAY, NOVEMBER 20, 10 A.M. TO 12NOON

Healthy Banana Oat Cookies

Posted on: April 5th, 2022 by Anna Totzke

By Anna Totzke, R.Ac.

I love making these cookies….They are perfect for a snack or for breakfast!

Easy, delicious, healthy and are free of: sugar and flour. The can easily be made gluten-free with GF oats. I usually don’t measure the ingredients when making these cookies but they always turn out!

Base:

2-3 Bananas

3-4 Medjool Dates with pits removed

2 C. (approx.) Rolled Oats

2 Tsp. Cinnamon

Optional Ingredients:

Add desired amounts of:

-Flax Seeds

-Walnuts or other nuts

-Raisins

-Chopped Dried Apricots or other dried fruit

-Hemps Seeds

-Cloves, Ginger, other other spice

Instructions:

Add the Bananas, Dates, 1/2 Rolled Oats, and Cinnamon into a blender. Blend until all ingredients form a thick paste. Pour this batter into a medium bowl.

Add the rest of the Oats and other optional ingredients. Fold the ingredients together. The batter should be a little sticky but should be able to be formed into 1/2” thick patties. If they are too sticky, add more rolled oats. Feel free to make large cookies or smaller, if you like.

Bake in the oven for 16-18 minutes at 350 F on parchment paper lined cookie sheet.

Eat right away or after they are cooled, store them in a container for several days.

Are We Done With Grief Yet?

Posted on: February 22nd, 2022 by TouchStone Health

By Julie Robertson, Registered Social Worker, CCLS, MSW, RSW

Grief. We have heard that word a lot in the last two years. We have lost a lot, in many different ways, and we are all feeling it in some form or another. But what is grief exactly? What does it feel like and why keep bringing it up? Many people associate the word grief with death, and in essence it is a feeling that comes with the death of something, but not always with the death of a living being. Grief is our “responses to loss” whereas bereavement is more specific to the reaction to a death of a person (or pet), and both deserve recognition. Any type of loss is a significant event and our reactions to those losses are important to process and find support for. 

Right now, many of us have become used to what we are experiencing, we have learned to live with the ‘new normal’ that was talked about a lot in the beginning of the pandemic. That new normal though, has felt very uncertain at times. We have become used to the feeling of uncertainty, while at the same time longing for a return to something more stable. We miss the feeling of knowing what to expect each day, some miss jobs, some miss friends, activities, and some miss people that are no longer here. We mourn for those losses and even experience intense longing to have things back to how they were before. 

Mourning is also a term we hear with grief and can be explained as “the outward expression of our grief’”. For some, that is out loud and in the open, talking to people, sharing feelings, even weeping openly about how we are feeling. For others, mourning is done quietly and in private, with little for others to see about how we are feeling inside. And for many, the mourning comes out in hidden ways, angry or in denial that the feelings of discontent with how things have been are due to grief. The thing about grief and mourning, is that however it is coming up for you and however you do your grieving, it is all ok. There is no right or wrong way to grieve or to express your grief. It is ok to do the messy crying in your car, the single tear in line at the store, the nonstop talking about your loss, or the journaling poems in secret. Whatever you need to do to help cope with the feelings in healthy ways is how it needs to come out, but when we ignore or deny the grief it can come out in more destructive ways. 

But that brings up what are the healthy ways to cope? The first question I would recommend asking is what is it that I’m feeling? What do I need to do (or not do) to support whatever I’m feeling? Next, is it possible for me to do it? If not, what are my other options? For some, flying away on a week’s beach vacation may feel like the best thing to do, but not be possible. What is the next best thing? Maybe a short retreat closer to home, or a day off to turn up the furnace, put on some shorts and listen to beach music with a fresh fruit smoothy, and throw on some sunscreen for the full experience of the beach smell. For others it may be continuing with regular daily activity, nice and structured with everything certain and in its place to feel more comforting. Everyone has different needs when grieving and taking the time to recognize how you are feeling and what you need to do to support your needs can go a long way to manage the experience. I say manage and not fix, because the other thing about grief, is that you can’t fix it or make it go away no matter how hard you try. It has a way of sticking around until it is felt and processed. You can push it away, delay it until you have more time or feel safer to let it surface, but it doesn’t go away until it’s sure it’s moved through you. This is very often the most difficult part, to let the feelings come and have their place, be recognized, and be allowed to do what they need to do. Grief is painful. It can feel overwhelming. It can feel like waves are coming to swallow you and that they will never leave you alone. 

I am here to tell you that they will, the waves will get smaller, further apart, and eventually reduce back to a calmer surface. But also, to point out that grief often has a way of hiding itself away until we feel safe enough to feel it. As we move towards opening up again and regain more and more of “the normal” we were missing, those feelings may just pop up out of nowhere and surprise you. This is also normal and ok but can be shocking if you’re not expecting it. Finding support to get through those big waves, learning about the grief process and having someone to talk with to help find ways to cope, or even to just sit with you while the waves crash around can be very helpful to getting through the process. Whether your grief is related to a death or any other feelings of loss, or you are looking for help in supporting a child, family member or friend through grief, you are welcome to connect for a free consult about how I can help support you through your experience. https://touchstonehealth.ca/clinicians/julie-robertson-rsw/

564-572 Weber Street North, Unit 3A
Waterloo, Ontario
N2L5C6