Category: Recent News


The Health Benefits of Ice Skating

December 7th, 2020 — 9:16pm

Do you need a cool way to work out over the winter? Ice skating has many health and wellness benefits, plus it’s lots of fun! Learn about how ice skating can help you reach your fitness goals and find some tips on getting started.

Joint and muscle health

Skating works nearly every muscle group in the body, and gliding requires synchronized movement of the legs, which is important for joint flexibility. It also builds up the leg and abdominal muscles. Like any workout, skating is great for cardiovascular health – it gets blood pumping and the heart rate up. And it’s a lot of fun to glide around the ice; unlike with other types of exercise, you probably won’t even remember that you’re working out!

Improved balance, coordination and weight management

Strengthening your muscles and improving your joint health leads to better balance. So does trying to stay standing on the ice. By learning to […]

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Warm Chicken and Quinoa Caprese Bowl

July 31st, 2020 — 1:25pm

This healthy yet hearty delicious meal, made in less than 30 minutes is savoury and bursting with flavour! By combining tender chicken, tomatoes, balsamic vinegar, mozzarella and fresh basil leaves this is the perfect combo and will leave you feeling satisfied!

Some pointers:

Make sure to drain the quinoa when cooked to remove any residual water.Make the 250ml of stock but don’t add it all. Add 200ml to start and see how that goes, if it’s too dry, add as required.You can add other spices to suit your preferences. Chili flakes give it an added kick.

Ingredients for Caprese Salad Inspired Chicken Stew

2 tbsp extra-virgin olive oil400g skinless chicken breasts1/2 tsp sea saltBlack pepper250ml low-salt chicken stock300g tomatoes4 garlic cloves crushed1 tbsp balsamic vinegar200g cooked quinoa140g low fat mozzarella (if you can’t find the pearls torn pieces will do)Fresh basil leaves

Instructions for Caprese Salad Inspired Chicken Stew

Cook the quinoa as per […]

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Slow cooker Cuban Style Beef

April 6th, 2020 — 7:53pm

Ingredients:1 boneless beef chuck roast1 tsp dried oregano1 tsp ground cuminSaltPepper2 tsp olive or coconut oil1 large onion1 large green pepper1 large red pepper2 cloves garlic2 tbsp water1 can crushed tomatoes½ C pimiento-stuffed green olives

Directions:• Rub the beef chuck roast with oregano, cumin, and ½ teaspoon each salt and pepper. In 12-inch skillet, heat oil on medium-high until very hot. Brown roast on all sides. Transfer to 6- to 7-quart slow cooker bowl.• To skillet, add onions, green and red peppers, garlic, water, and ¼ teaspoon salt; cook on medium-high 2 to 4 minutes or until slightly softened, stirring. Add crushed tomatoes. Simmer 4 minutes, stirring. Transfer vegetables and liquids to slow cooker bowl.• Cover; cook 10 hours on Low or until tender.• Shred meat. Stir in pimiento-stuffed green olives, and ¼ teaspoon salt. Garnish with parsley, if desired.• Serve with cauliflower rice and enjoy!

Makes 12 servings; count each serving as 2-3 proteins […]

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Shredded Pork Casserole

April 6th, 2020 — 7:52pm

A delicious, hearty casserole that could be paired with cauli- or broccoli-rice or eaten on its own. Adding a sprinkle of Parmesan cheese and more hot sauce before eating really enhances the flavour!

 This recipe was made with 4 inexpensive ingredients: pork loins that were 40% off, frozen green beans, a can of soup ($0.88), and cheese . You could use any protein you wish; this would be great with shredded chicken as well!

Ingredients:

1 large package pork loin chops, bone removed (my package had 6)

1 can full-fat cream of mushroom soup (plus ½ can full-fat milk or cream and ½ can water)

1 medium onion, diced

3 gloves garlic, minced

1 cup mozzarella cheese

1.5 cups frozen green beans

Salt and pepper to taste

Hot sauce to taste

Directions:

Season pork loins with salt and pepper, and place in a slow cooker along with the onions and garlic. Pour the can […]

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Aerobic Exercise

April 5th, 2020 — 9:46pm

What 30 Minutes a Day can Do

(from the Mayo Clinic web site)

Need inspiration to start a fitness program? Explore the many benefits of aerobic exercise, from increased energy and improved stamina to disease prevention.

Investing 30 minutes a day in aerobic exercise – such as walking, bicycling or swimming – can help you live longer and healthier. In fact, aerobic exercise may be the magic bullet you’ve been looking for.

Take a look at the health benefits associated with aerobic exercise. See how aerobic exercise affects your heart, lungs and blood flow – and get motivated to reap the rewards!

How your body responds to aerobic exercise:During aerobic exercise, you repeatedly move large muscles in your arms, legs and hips. You’ll notice your body’s responses quickly.

You’ll breathe faster and more deeply. This maximizes the amount of oxygen in your blood. Your heart will beat faster, which increases blood flow to your muscles […]

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COVID-19 Update

March 24th, 2020 — 3:28pm

Dear Valued Patients,

Thank you for your continued support and understanding as we work through the unprecedented impact of COVID-19. At the Lefebre and Burke Centre, the well being of our patients, team and community is of paramount importance.

At this time we will remain open for essential services but with reduced hours open Tuesdays, Thursdays, and Fridays – closed Monday and Wednesdays until further notice. We will continue to do our best to comply with social distancing protocols and ask that if you do not have an appointment, you contact our office at (403)278-3411 prior to visiting to assist us with this. In addition, if product is required please call ahead so that we can have your order ready when you arrive.

For the most up to date information on symptoms and prevention, visit Canada’s Public Health COVID-19 Information Centre

Just like you, we are closely monitoring new developments regarding COVID-19, we will continue […]

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Exquisite Christmas Beauty Tips

December 4th, 2019 — 11:15pm

Whatever the occasion, we all want to look our best. Make our office your one stop beauty shop this month and look and feel your best this Christmas!Call and book your appointment TODAY!

3D Rejuvenation Package Take a three-tiered approach to rejuvenating your skin! Safely, discretely and effectively treat fine-line wrinkles, excessive redness, uneven skin texture, and lax skin, leaving you with a healthy glow this Christmas seasonLATISSE Eye Lash Enhancement Grow longer fuller, darker eye lashes in 8 to 12 weeks. No expensive eyelash extensions, or time consuming false eyelashes!Botox Cosmetic® Now Is Your Time to Shine, Get the Youthful Look You Want with Botox®Laser Hair Removal No more painful waxing, electrolysis or razors! Now men and women alike are making unwanted facial and body hair a thing of the past

Contact us today for your personalized beauty plan!

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Asparagus, Tomato and Spinach Frittata

June 10th, 2019 — 11:23pm

Ingredients:

1 tbsp. olive oil 1 small bunch asparagus, ends trimmed, chopped into 1” pieces (about 2 cups) 1 cup cherry or grape tomatoes, halved 1 garlic clove, minced 1 packed cup baby spinach leaves, torn into pieces 5 large eggs ½ cup grated cheese (cheddar, parmesan or whatever you prefer) Salt and pepper to taste

Directions:

Preheat the oven to 375 degrees F.

Pour oil into a 10-inch ovenproof skillet and set it over medium heat. Sauté the asparagus for 2-3 minutes, then add the tomatoes and garlic to the pan and cook until the tomatoes release their juices. Add the spinach and cook until it wilts.

Meanwhile, stir together the eggs, cheese, salt and pepper in a medium bowl. Spread the vegetables into an even layer in the pan and pour the beaten eggs overtop; reduce heat to medium-low and cook the frittata for 5-8 minutes or until the bottom has set. Gently […]

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High Protein Pancakes

June 10th, 2019 — 11:15pm

Ingredients:

½ cup quick cooking oatmeal

½ cup cottage cheese

1 tsp vanilla extract

1 tsp cinnamon

2 eggs

Instructions:

Puree all ingredients in a blender.

Heat a no-stick skillet to medium, spray bottom with oil and fry pancakes on both sides until golden.

Top with berries and sugar-free syrup for a delicious breakfast!

These pancakes also freeze well and can be toasted just before serving.

Allowances:

Makes 2 pancakes; count both pancakes as 3 proteins (group 6) and 1 carbohydrate (group 5)

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Steak and Eggs with Chimichurri

June 10th, 2019 — 11:12pm

This would make a fantastic weekend brunch!

Ingredients:

Chimichurri: 1 C coarsely chopped parsley 1 clove garlic ½ tsp salt 2 tbsp water 1 ½ tbsp red wine vinegar ¼ C extra virgin olive oil 1 tbsp minced jalapeno

For the steak and eggs: 1 tbsp olive oil 1 pound flank or skirt steak Salt and black pepper to taste 4 Roma tomatoes, halved lengthwise 4 eggs

Directions: Chimichurri: Combine all ingredients in a food processor and pulse until fully blended. Makes about 1 cup, keeps in the refrigerator for up to one week. Steak and Eggs: Heat half the olive oil in a skillet over high heat. Season the steak with salt and pepper. Cook to desired doneness level. Remove to a cutting board and allow to rest for 5 minutes before slicing. While the steak rests, place the tomatoes cut side down in the same pan and cook for about 2 minutes, until […]

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