Harmonie Chiropratique

12/14/2025

12/13/2025

It's Foodie Friday!

Crispy Vegan Gluten free Latkes

Ingredients:

- 1 pound russet potatoes, peeled and grated (~2 large potatoes or ~2 ½ cups grated)
- 1/2 cup grated onion (1/2 small onion yields ~1/2 cup)
- 2 Tbsp chickpea flour (to make chickpea “egg”)*
- 2 Tbsp water (to make chickpea “egg”)
- 1/4 cup potato starch*
- 1 tsp baking powder
- 1/2 tsp sea salt (plus more for topping)
- 1/4 cup avocado oil (DIVIDED // or other neutral, high heat oil)
FOR SERVING optional
- Sour Cream
- 3-Ingredient Applesauce
- Thinly sliced green onion

Instructions:
1. Grate the peeled potatoes and onion using the large side of a box grater or the grating attachment on a food processor. Place the grated potato and onion into cheesecloth, a nut milk bag, or a clean dish towel and squeeze out as much liquid as possible (we got ~1/2 cup liquid or 120 ml // adjust if altering the default number of servings).
2. In a medium mixing bowl, combine chickpea flour and water and whisk until smooth to create a chickpea “egg.” Then add the squeezed-out potato onion mixture, potato starch, baking powder, and salt and stir to combine.
3. Heat 2 Tbsp oil in a large skillet over medium-high heat. Form latkes using ~1/4 cup of the mixture and pressing it between your palms into a flat patty with jagged edges (this creates a delicious crispy outer rim — yum!). Once the oil is hot (test it by adding a small piece of the potato mixture — it should sizzle), add as many latkes as will fit comfortably in the pan and cook for 2-3 minutes per side, until deeply golden brown and crispy. Reduce the heat slightly if browning too quickly.
4. Transfer the cooked latkes to a plate lined with a paper towel and sprinkle with salt. Add the remaining 2 Tbsp oil to the skillet and repeat the cooking process with the remaining latkes. If making a large batch or not serving right away, you can keep them warm in a 200 degree F oven.
5. Serve warm topped with vegan sour cream and applesauce (optional but classic!).
6. Best when fresh, but leftovers will keep for 2-3 days in the refrigerator. Reheat in a 350 F (176 C) oven for 5-10 minutes until warmed through.

Recipe: Minimalist Baker

12/11/2025

𝐇𝐨𝐰 𝐭𝐨 𝐒𝐭𝐚𝐲 𝐂𝐚𝐥𝐦 𝐖𝐡𝐞𝐧 𝐄𝐯𝐞𝐫𝐲𝐨𝐧𝐞 𝐄𝐥𝐬𝐞 𝐈𝐬𝐧’𝐭

The holidays can magnify tension — travel, family dynamics, endless to-do lists. Yet calm is contagious, too. When you breathe slowly and deeply, your nervous system shifts from “fight or flight” to “rest and restore.”

Try this simple reset: pause, close your eyes, and take five intentional breaths, exhaling longer than you inhale. Feel your shoulders drop. Notice how simply and quickly presence returns.

You can’t control others’ pace or mood, but you can choose yours. Each calm breath creates space for patience, kindness, and genuine joy — the true gifts of the season.

12/05/2025

It's Foodie Friday!

Almond Flour Biscotti

Ingredients:
- 1 ¾ cups Almond Flour
- 2 tablespoons Arrowroot Flour
- ⅔ cup Unrefined Sugar
- 1 tablespoon Melted Coconut Oil
- 2 tablespoons Water - lukewarm, not cold
- 1 teaspoon Baking Powder
- ½ teaspoon Almond Extract
Optional to decorate
- ½ cup Dark Chocolate Chips
- 1 teaspoon Coconut Oil
- ¼ cup Roasted Almonds - chopped

Instructions:
1. Preheat the oven to 350 °F. Line a large baking sheet with parchment paper. Oil it with cooking oil spray. Set aside.
2. Stir almond flour, arrowroot flour, sugar, baking powder, melted coconut oil, water, and almond extract if used.
3. Stir with a rubber spatula at 1st, then when it starts to be crumbly, oil your hands with coconut oil and knead and press the ingredients to form a dough ball.
4. If too dry, add water 1 teaspoon at a time. If too wet, add a little extra almond flour.
5. Place the dough on a baking sheet lined with parchment paper and flatten it into a rectangle.
6. Bake the biscotti log for 20 minutes at 350 °F. Remove from oven and let it cool down.
7. Slice the baked log into long, thick bars and place them sideways on the baking sheet.
8.Bake the biscotti again 25 minutes at 275 °F until golden brown.
9. Melt some chocolate and coconut oil and dip the cooled biscotti into it.
10. Decorate the dipped biscotti with crushed almonds and let it set on a wire rack.

Recipe: The concious plant kitchen

12/04/2025

12/04/2025

𝐕𝐢𝐭𝐚𝐦𝐢𝐧𝐞 𝐃 𝐞𝐭 𝐥𝐞 𝐁𝐢𝐞𝐧-Ê𝐭𝐫𝐞 𝐂𝐨𝐫𝐩𝐨𝐫𝐞𝐥 (English below)

Un taux adéquat de vitamine D est essentiel à l'absorption de calcium et à la minéralisation osseuse, ce qui influe directement la force, l'équilibre et la prévention des blessures. Elle améliore également la synthèse des protéines musculaires, contribuant ainsi à une meilleure coordination et diminue le risque de chutes, en particulier chez les personnes âgées.

Pour ceux qui pratiquent des activités physiques régulièrement ou qui reçoivent des soins chiropratiques, la vitamine D aide à maintenir la résilience des tendons et des ligaments et favorise une récupération plus rapide des tissus. Sans elle, le mécanisme de réparation du corps devient lent et les performances musculaires diminuent.

Références : Girgis CM et al. « The Roles of Vitamin D in Skeletal Muscle » (Le rôle de la vitamine D dans les muscles squelettiques). Journal of Steroid Biochemistry and Molecular Biology. 2013 ; 136 : 125-138.

𝐕𝐢𝐭𝐚𝐦𝐢𝐧 𝐃 𝐚𝐧𝐝 𝐌𝐮𝐬𝐜𝐮𝐥𝐨𝐬𝐤𝐞𝐥𝐞𝐭𝐚𝐥 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡

Adequate vitamin D levels are crucial for calcium absorption and bone mineralization, directly influencing strength, balance, and injury prevention. It also enhances muscle protein synthesis, contributing to improved coordination and reduced risk of falls—especially in older adults.

For those engaging in regular physical activity or chiropractic care, vitamin D helps maintain resilient tendons and ligaments and supports faster tissue recovery. Without it, the body’s repair mechanisms become sluggish, and muscular performance declines.

References: Girgis CM et al. “The Roles of Vitamin D in Skeletal Muscle.” Journal of Steroid Biochemistry and Molecular Biology. 2013;136:125–138.

11/30/2025

Only a few more days until Dr. Nathalie is back! We will all be sighing in relief. ahhhhh

Image: The informed chiropractor.

11/28/2025

It's Foodie Friday!

Easy meal prep idea: INSTANT NOODLE JARS that you can personalized to your own liking!

INGREDIENTS:
- TOFU, BOK CHOY, CARROTS, EDEMAME, SEAWEED, GREEN ONION, RICE NOODLES
- SAUCE: 1 tbsp miso paste, 2 tbsp coconut aminos, 1 tsp crunchy chile onion, 1 tsp sesame oil, 1 serving chicken bone broth powder, 1/4 tsp garlic powder, water to thin
- when serving, pour over hot water, let sit for 5 minutes & enjoy!

Recipe: Christinaaa Thornton

Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.

11/27/2025

𝐕𝐢𝐭𝐚𝐦𝐢𝐧𝐞 𝐃 𝐞𝐭 𝐥𝐞 𝐁𝐢𝐞𝐧-Ê𝐭𝐫𝐞 𝐍𝐞𝐮𝐫𝐨𝐥𝐨𝐠𝐢𝐪𝐮𝐞 (English below)

D’un point de vue chiropratique, la santé du système nerveux est fondamentale. La vitamine D favorise la croissance neuronale, la synthèse des neurotransmetteurs et l'équilibre immunitaire du système nerveux central. Des recherches établissent qu’il a un lien entre un niveau suffisant de vitamine D et une diminution des risques de maladies neurodégénératives telles que la sclérose en plaques et la maladie de Parkinson.

Essentiellement, la vitamine D aide le système nerveux à rester adaptable, à maintenir une communication efficace et de s'autoréguler. En combinaison avec des ajustements chiropratiques réguliers, une alimentation équilibrée et des mouvements conscients, elle devient une formule puissante pour la cohérence et la vitalité de l'ensemble du corps.

Références : Eyles DW et al. « Vitamin D and the Brain: A Neuropsychiatric Perspective » (La vitamine D et le cerveau : une perspective neuropsychiatrique). Acta Pharmacologica Sinica. 2019 ; 40 : 1362-1377.

𝐕𝐢𝐭𝐚𝐦𝐢𝐧 𝐃 𝐚𝐧𝐝 𝐍𝐞𝐮𝐫𝐨𝐥𝐨𝐠𝐢𝐜𝐚𝐥 𝐖𝐞𝐥𝐥𝐧𝐞𝐬𝐬

From a chiropractic perspective, nervous system health is foundational. Vitamin D supports neuronal growth, neurotransmitter synthesis, and immune balance within the central nervous system. Research links sufficient vitamin D with lower risks of neurodegenerative conditions such as multiple sclerosis and Parkinson’s disease.

In essence, vitamin D helps the nervous system remain adaptable—able to communicate effectively and self-regulate. When combined with regular chiropractic adjustments, proper nutrition, and mindful movement, it becomes part of a powerful formula for whole-body coherence and vitality.

References: Eyles DW et al. “Vitamin D and the Brain: A Neuropsychiatric Perspective.” Acta Pharmacologica Sinica. 2019;40:1362–1377.

11/23/2025

If you haven't already booked your appointment for the week of our return, you can book one on our website. See you soon!

Si vous n'avez pas encore pris un rendez-vous la semaine de notre retour, vous pouvez le faire sur notre site web. À bientôt!

https://harmoniechiropratique.com/