Harmonie Chiropratique

01/25/2026

Quelle petite habitude choisiriez-vous?

01/23/2026

It's Foodie Friday!

Here is a protein and fiber rich that can help with those post holidays sugar cravings.

Shrimp and Cauliflower Rice Stir Fry

Ingredients:

- 1 cup Raw shrimp (peeled)
- 2 cups Cauliflower rice
- 1 tbsp Coconut oil
- glove Garlic (minced)
- 1 tbsp Soy sauce (gluten free)
- 1/4 tsp Black pepper

Instructions:

1: Pat your shrimp dry with paper towels. Heat coconut oil in a large skillet or wok over high heat. Add the shrimp in a single layer and let them sear for 2 minutes without touching them.
2: Flip the shrimp and cook another minute until they’re pink and opaque. Remove them from the pan and set aside. Overcooked shrimp get rubbery, so watch closely.
3: In the same pan, toss in your cauliflower rice and minced garlic. Stir fry for about 4 minutes. The cauliflower should soften but still have some texture. Okay, now the fun part.
4: Add your shrimp back to the pan along with the gluten free soy sauce and black pepper. Toss everything together for another minute to heat through and let the flavors combine.
5: Serve immediately while it’s hot.

Receipe: My Kitchen Mates

01/22/2026

𝐓𝐫𝐨𝐮𝐯𝐞𝐫 𝐥'𝐚𝐜𝐭𝐢𝐯𝐢𝐭é 𝐡𝐢𝐯𝐞𝐫𝐧𝐚𝐥𝐞 𝐪𝐮𝐢 𝐯𝐨𝐮𝐬 𝐜𝐨𝐧𝐯𝐢𝐞𝐧𝐭

L'hiver offre plusieurs façons pour rester actif, chacune ayant leur unique avantages et considérations. Choisir l'activité qui correspond à votre morphologie, à votre condition physique et à vos objectifs vous aide à protéger vos articulations et favorise votre bien-être général.

• Raquette : activité à cardio complète, faible impact, douce sur les articulations et adapté à la plupart des niveaux de condition physique. Idéale pour développer l'endurance sans effort excessif.
• Ski alpin : travaille les jambes et les muscles abdominaux tout en améliorant l'équilibre et la force. Activité plus intense et plus rapide, avec un certain risque de chute pour les débutants.
• Ski de fond : excellent entraînement cardiovasculaire qui travaille à la fois le haut et le bas du corps. Développe l'endurance, la stabilité des muscles abdominaux et la coordination.
• Patinage : améliore l'équilibre, la force des jambes et la coordination. Peut travailler davantage les genoux si la technique ou les conditions de surface sont difficiles.

Pratique : choisissez votre activité hivernale en fonction de vos objectifs, de votre condition physique et de la santé de vos articulations. Commencez par 30 à 60 minutes plusieurs fois par semaine, en prêtant attention à ce que vous ressentez pendant et après l'activité. Pour obtenir des conseils personnalisés, consultez Dre Nathalie, qui vous aidera à choisir les activités les mieux adaptées à votre corps et à votre état de santé actuel.

01/18/2026

01/17/2026

Kinatex is currently offering a workshop Pelvic Floor Preparation for Moms-to-Be!

Prepare your body and mind for a smoother birth and faster postpartum recovery!

This 1-hour workshop is designed for people who are ≥30 weeks pregnant.
*(Partners are welcome to attend, but it is not mandatory.)

You can choose from the Thursday, January 15th, February 5th, or February 26th classes.

*(Moms should have already had an initial evaluation with a pelvic health physiotherapist before starting the class.)

Workshop Details:

📆 Date & Time:
Thursday, January 15th – 6:00 PM to 7:00 PM OR
Thursday, February 5th – 6:00 PM to 7:00 PM OR
Thursday, February 26th – 6:00 PM to 7:00 PM.
📍 Location: Kinatex Pointe-Claire Centre de Santé Pelvienne.
💲 Cost: $75 (Tax Included).
🕒 Duration: 1 hour.
🗣 Language: English (instructor is bilingual).
📂 Material: Participants will receive a folder with handouts prepared by the physiotherapist.
💳 Payment: Pay on-site before the first class.
📄 Receipts: Provided for insurance purposes.

Workshop Highlights:

• Learn how to safely prepare your pelvic floor for delivery.
• Learn practical techniques to minimize tearing and ease recovery.
• Understand the difference between strengthening and relaxing your pelvic muscles.
• Learn how to connect with your body to support a smoother birth experience.
• Learn about labor and delivery positions to optimize space in the pelvis for baby.
• Learn about different pushing techniques.
• Learn about postpartum care: precautions, symptoms to watch for, safe return to physical activity, and when to see a pelvic health physiotherapist.

Hosted by:
Leandra received a bachelor’s degree in Behavioral Neuroscience and Clinical Exercise Science. She then obtained her master’s degree in physiotherapy at McGill University. As a dedicated and compassionate physiotherapist with a background in orthopaedic physiotherapy, Leandra discovered her true passion for pelvic floor physiotherapy after becoming a mother.
She completed her continuing education courses with The Canadian Pelvic Health Academy (Physiothérapie Uro-Santé).

Her true passion lies in working with individuals through all stages of pregnancy, birth, and postpartum recovery, providing them with the care and support they need. In addition, she also helps clients with urinary incontinence and dyspareunia.

01/16/2026

It's Foodie Friday!

Crispy Orange Tofu

Ingredients

Tofu marinade:
- 2 blocks Firm Tofu - 14 oz, 400g each
- 4 tablespoons Olive Oil
- 4 tablespoons Cornstarch
- ½ teaspoon Garlic Powder
- 3 tablespoons Orange Zest - from 1 orange
- ½ teaspoon Salt
Orange sauce:
- 1 tablespoon Coconut Oil
- 3 Garlic Cloves - crushed or 1/2 teaspoon garlic powder
- ¼ teaspoon Ground Ginger - or 1 teaspoon fresh grated ginger
- 1 cup Orange Juice
- ⅓ cup Soft Brown Sugar
- ¼ cup Tamari sauce
- ¼ cup Rice Vinegar
- 2 tablespoons Cornstarch
- 2-3 tablespoons Cold Water

Instructions

1. Wrap the tofu block with absorbent paper and place it between two chopping boards, adding a few books on top of the top board to add pressure. Set aside 30 minutes to release all the tofu moisture.
2. Cut into cubes of 1 cm/0.4 inch, or pulled apart roughly to mimic chicken texture even more.
3. Coat the tofu cubes with the tofu marinade and lay the tofu pieces on a baking sheet covered with parchment paper.
4. Bake at 400°F (200°C) for 20 to 30 minutes, flipping the pieces halfway, until golden brown and crispy.
5. Make the slurry by whisking the corn starch and cold water in a small mixing bowl. Set aside.
6. Over medium heat, warm the coconut oil, and quickly stir fry the garlic and ginger until fragrant in a large skillet.
7. Now stir in orange juice, white vinegar, soy sauce, and brown sugar, and bring to a light simmer. Keep stirring until the sugar is dissolved.
8. Then, whisk in the slurry and keep cooking on low-medium heat for 2-3 minutes or until the sauce thickened. Remove from heat.
9.Finally, use a slotted spoon to transfer the crispy cubes of tofu into the large skillet.
10. Stir in the sticky orange sauce until the tofu cubes are evenly coated.

Recipe: The Concious Plant Kitchen

01/15/2026

(English follows)
𝐔𝐧𝐞 𝐀𝐥𝐢𝐦𝐞𝐧𝐭𝐚𝐭𝐢𝐨𝐧 𝐪𝐮𝐢 𝐑é𝐜𝐡𝐚𝐮𝐟𝐟𝐞 𝐞𝐭 𝐑é𝐠𝐞𝐧è𝐫𝐞
L'hiver est la saison pour s’ancrer, pour les aliments nourrissants qui soutiennent les articulations, les nerfs et le système immunitaire. Le bouillon d'os est particulièrement avantageux : riche en collagène, en acides aminés et en minéraux, il nourrit les tissus conjonctifs, favorise la santé des articulations et facilite la digestion.

Recette : ragoût hivernal nourrissant au bouillon d'os
• 4 tasses de bouillon d'os (poulet ou bœuf)
• 2 carottes, 2 panais, 1 petite patate douce, coupés en dés
• 1 tasse de chou frisé ou de bette à carde
• 1 cuillère à thé de curcuma, 1 cuillère à thé de gingembre frais, sel à votre goût
• Optionnel : poulet effiloché ou légumineuse pour les protéines

Faites mijoter les légumes dans le bouillon d'os jusqu'à ce qu'ils soient tendres. Ajoutez les légumes verts à la fin. La combinaison d'un bouillon riche en minéraux, d'épices anti-inflammatoires et de légumes riches en nutriments favorise l'énergie, l'intégrité des articulations et le fonctionnement du système nerveux, ce qui est parfait pour se remettre des gourmandises des fêtes.

𝐍𝐨𝐮𝐫𝐢𝐬𝐡𝐦𝐞𝐧𝐭 𝐭𝐨 𝐖𝐚𝐫𝐦 𝐚𝐧𝐝 𝐑𝐞𝐬𝐭𝐨𝐫𝐞
Winter is the season for grounding, hearty foods that support joints, nerves, and immunity. Bone broth is particularly beneficial: rich in collagen, amino acids, and minerals, it nourishes connective tissue, supports joint health, and aids digestion.

Recipe: Hearty Winter Bone Broth Stew

4 cups chicken or beef bone broth

2 carrots, 2 parsnips, 1 small sweet potato, diced

1 cup kale or Swiss chard

1 tsp turmeric, 1 tsp fresh ginger, salt to taste

Optional: shredded chicken or beans for protein

Simmer vegetables in bone broth until tender. Stir in greens at the end. The combination of mineral-rich broth, anti-inflammatory spices, and nutrient-dense vegetables supports energy, joint integrity, and nervous system function—perfect for resetting after holiday indulgence.

01/11/2026

Image: The Living Well

01/10/2026

The science says it all. Shorter vacation more often to sustain yourself. 😊🙌🏻

01/09/2026

As we continue the theme of increasing our protein intake to help with post holiday sugar cravings, here is a snack with protein and fiber!

3 ingredients quinoa crackers

Ingredients

- 2 cups Cooked Quinoa - cooled in the fridge
- ½ cup Homemade Oat Flour
- ½ teaspoon Salt
Spice flavor suggestions – use them all or some of them
- ¼ teaspoon Garlic Powder
- ¼ teaspoon Cumin
- ¼ teaspoon Paprika
- 1 teaspoon Oregano

Instructions

Instructions
1. Preheat the oven to 350 °F (180 °C). Prepare a large baking sheet, the one used was 18-inch x 12-inch large (45 cm x 30 cm).
2. Pour all the ingredients in the bowl of a food processor.
3. Process the batter until it forms a sticky paste. You will still see pieces of quinoa that's normal. If too dry, add a little water max 1-2 tablespoons. If too wet, add a bit more flour – but it should stay quite sticky anyway.
4. Generously oil a large piece of parchment paper or use a silicone mat to make sure the cracker dough doesn't stick at all. Place the quinoa mixture on the paper, press another piece of oiled parchment paper on top (oiled side touching the mixture).
5. Use a rolling pin to roll into a thin layer. The thinner, the crispier and the faster they bake. Mine is 14-inch x 10-inch large (36 cm x 26 cm) and I like to fold the sides of the parchment paper to form a nice rectangular shape that encases the dough so as you roll, the thickness is even.
6. Lightly wet the tip of a knife as it will be a bit sticky or pizza cutter, to cut/mark crackers.
7. Bake the crackers for 20 minutes at 350 °F (180 °C) on the center rack of the oven.
8. Remove the pan from the oven and cut the cracker where the marks are. The top side is dry, the bottom is wet, flip each cracker and spread the crackers to make sure they don't touch each other – I had to use two baking sheets at this stage.
9. Bake the crackers again 15-20 minutes until crispy, check them closely and stop when it reaches your favorite texture.

Recipe: The Plant Concious Kitchen

01/08/2026

(English follows) 𝐋𝐚 𝐏𝐫𝐞𝐬𝐬𝐢𝐨𝐧 𝐝𝐮 𝐍𝐨𝐮𝐯𝐞𝐥 𝐀𝐧, 𝐮𝐧 𝐍𝐨𝐮𝐯𝐞𝐚𝐮 𝐕𝐨𝐮𝐬
Le début d'une nouvelle année peut apporter un poids invisible : des attentes, des résolutions et l'envie de « tout régler ». Plutôt que de rechercher la perfection, essayez de remarquer où vous sentez la tension des petites tâches incomplètes dans votre corp, comme un tapis de yoga poussiéreux, un sol qui a besoins d'être lavé ou une lettre de remerciement qui n'a pas été envoyée.

Pratiquer : chaque fois que vous ressentez une tension ou que vous vous jugez, notez-le. À côté, notez la valeur associée à cette action : santé, gratitude, connexion ou créativité. Au fil du temps, cela deviendra une « carte des valeurs » des petites actions et intentions qui vous tiennent plus à cœur.

Appel à l'action : placez votre carte des valeurs dans un endroit visible. Laissez-la vous rappeler pourquoi ces petites actions sont importantes et vous inspirer à vivre aligné avec vos véritables priorités.

𝐓𝐡𝐞 𝐏𝐫𝐞𝐬𝐬𝐮𝐫𝐞 𝐨𝐟 𝐍𝐞𝐰 𝐘𝐞𝐚𝐫, 𝐍𝐞𝐰 𝐘𝐨𝐮
The start of a new year can bring an invisible weight: expectations, resolutions, and the urge to “fix” everything. Rather than striving for perfection, try noticing where small, unfinished tasks create tension in your body—like a dusty yoga mat, the floor overdue for washing, or an unsent thank-you note.

Practice: Each time you feel tension or self-judgment, write it down. Next to it, note the value connected to the action: health, gratitude, connection, or creativity. Over time, this becomes a “value map” of the small actions and intentions that matter most to you.

Call to Action: Place your value map somewhere visible. Let it remind you why these small actions matter and inspire you to live in alignment with your true priorities.