Recipe by An Edible Mosaic

Ingredients 
Stovetop Maple Nut Brittle:  
¼ cup whole almonds  
¼ cup whole cashews  
2 tablespoons sesame seeds  
1 tablespoon pure maple syrup  
1 pinch sea salt

Blueberry Lemon Dressing
½ cup fresh blueberries, rinsed
2 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
½ tablespoon pure maple syrup
sea salt and pepper to taste

Salad
4-6 cups Organic baby arugula or mixed greens
1 to 2 avocados, peeled, pitted and sliced
½ cup fresh blueberries, rinsed

Instructions

1. For brittle, add all ingredients to a medium skillet over medium-low heat. Cook until the maple syrup is  evaporated and the nuts are light golden brown, about 5 minutes, stirring frequently. Spread the nuts out on a parchment-lined plate to cool, about 10 to 15 minutes (They will harden as they cool)
   
2. For the dressing, add all ingredients to a blender or food processor and process until smooth. Taste and adjust seasonings as desired.
   
3. To serve, top arugula or mixed greens with avocado, fresh blueberries, and cooled nut brittle. Drizzle the dressing on top and serve immediately. 

LOW BACK / CORE

What we need:

• Stability and Endurance

Why we need it:

• To be able to efficiently transfer force from the lower body to the upper body (and vice versa)

How we can get it:​

*If you have any questions about these or any other exercises, please don't hesitate to contact us!

This winter, think of yourself as a penguin:

Explainer: What is pain and what is happening when we feel it? (courtesy of theconversation.com)

Summary:

Pain is an unpleasant feeling in our body that makes us want to stop and change our behaviour. Pain is not a measure of tissue damage. It is a highly complex, protective mechanism.

The brain produces pain. It is the result of the brain evaluating information, including information from our own personal the danger detection system, as well as expectations, previous exposure, cultural and social norms and beliefs, and finally, what you see, hear and sense.

If the brain’s evaluation of all available information leads it to conclude that things are truly dangerous, then the danger transmission system becomes more sensitive. We "feel" more pain. If the brain concludes things are not truly dangerous, then the danger transmission system becomes less sensitive. We "feel" less pain.

To reduce pain, we need to reduce credible evidence of danger and increase credible evidence of safety. This can be done by anything that is associated with safety – most obviously accurate understanding of how pain really works, exercise, active coping strategies, safe people and places.

A very effective way to reduce pain is to make something else seem more important to the brain, "distraction". Only being unconscious or dead provide greater pain relief than distraction.

In chronic pain the sensitivity of our body increases so the relationship between pain and the true need for protection becomes distorted: we become over-protected by pain.

​There is no quick fix for persistent, chronic pain. Recovery requires a journey of patience, persistence, courage and good coaching. The best interventions focus on slowly training our body and brain to be less protective.

Click here for the full article. 

Here's a recently released hockey program from one of Dr. Cubos' colleagues in the US, Kevin Neeld.

Many minor and junior hockey players come to us in the spring asking what program they should do to prepare themselves for the next season. In general, my first recommendation would be to a specific strength and conditioning coach in Edmonton but quite often, logistics, cost and travel prevent this. So what the players are left with is working out in their basement or community centre with little direction. What this results in is usually an ineffective workout routine and potentially an increased risk of injury.

I know Kevin very well and have looked at both this program and his previous ones. Not only would this program be appropriate, but it will also be effective.

If you are interested, check it out:

Ultimate Hockey Transformation

According to Dr. Carol Dweck, there are two mindsets: Fixed and Growth.

Which one do you possess?