This healthy veggie lasagna has approximately 200 calories per slice and is packed with chopped vegetables.
 
INGREDIENTS

• 12 whole grain lasagna noodles
• 3 cups chopped veggies of your choice (Mixed frozen vegetables are also fine)
• 1 small onion chopped
• 2 green chilli chopped (optional)
• 2 cups fresh spinach chopped
• 3 tablespoons minced garlic
• 1 tablespoon olive oil
• 1 cup low fat ricotta cheese
• 1 egg
• 2 cups tomato sauce
• 1 cup skim-milk mozzarella cheese shredded
• 1 tablespoon crushed chilli flakes
• Salt and Pepper to taste

 
INSTRUCTIONS

1. Chop the veggies. Sauté the onion and garlic in the oil over medium high heat. Add veggies and sauté until tender. Add salt, pepper, crushed chilli flakes and green chilli. Set aside.
2. Whisk egg into ricotta cheese and stir in fresh spinach.
3. Pour a little sauce in the bottom of a greased 9×13 pan. Top with 4 lasagna noodles,1/2 cup ricotta mixture, 1/2 of the veggies, and 3/4 cup sauce. Repeat; top entire pan with noodles, remaining sauce, and mozzarella cheese.
4. Cover and bake for 40 minutes at 375 degrees. Remove foil and bake for 10 minutes more or until cheese starts to bubble and turns slightly brown.

Side Note: For my veggies, I used mushroom, red / yellow peppers and zucchini.

% APPROX DAILY VALUE

14% Total Fat 8.8g / 13% Cholesterol 40.4mg / 4% Sodium 99.9mg 8% / Total Carbohydrate 25.3g Sugars 5.5g / 23% Protein 11.3g 30% / Vitamin A 455.7µg / 16% Vitamin C 9.5mg
lick here to edit.

When we think of a massage, most of us envision a soothing body rub to reinvigorate sore and tired muscles. However, massage therapy isn’t only limited to muscle pain relief. The benefits of receiving a massage from, a Registered Massage Therapist, are numerous.

For example, a massage by a registered therapist can also improve blood circulation which is excellent for nerve health. Other benefits include: improved joint mobility; reduced muscle and joint pain; and improved lymphatic drainage.

The massage therapists at DRS Physio & Wellness are trained to treat patients of all ages with a variety of different conditions. For instance, our therapists can treat simple sprains and strains that may result from a sports related injury, to complex injury rehabilitation or disability.

Massage therapy has proven to be beneficial for many different conditions. The following is a list of conditions that are treatable with massage therapy:

• Anxiety and depression
• Asthma and Emphysema
• Back, leg, and neck pain
• Cancer symptoms
• Carpal tunnel syndrome
• Repetitive Strain Injuries
• Chronic Fatigue syndrome
• Dislocations       
• Fibromyalgia
• Fractures and edema    
• Gastrointestinal disorders
• Headaches and Migraines            
• Arthritis, Bursitis and other inflammatory conditions
• Insomnia            
• Kyphosis and Scoliosis
• Multiple sclerosis            
• Parkinson’s disease
• Muscle tension and spasm          
• Palliative care
• Post-surgical rehabilitation          
• Pregnancy and labour support
• Sports injuries  
• Strains and sprains
• Stress and stress related conditions        
• Stroke
• Tendinitis           
• Whiplash

 
Whether you’re looking for a relaxing massage or need care for a serious injury or illness, the healthcare professionals at DRS Physio & Wellness are there for you. Follow the link to book an appointment today. 😊  

https://www.drsphysioandwellness.com/drs-contact.html

Do you need to be injured to receive physiotherapy treatment?

Many people think of physiotherapy as a treatment service only for those that have suffered an injury or require rehabilitation. However, many people are discovering the benefits of preventative physiotherapy.

Causes of Injury
 
Preventative physiotherapy is currently popular among athletes as it can reduce the chances of injury. In athletes, injury usually occurs due to overuse of a joint or muscle. For instance, lateral epicondylitis or “tennis elbow” as referred to by most people, is common in tennis players and occurs due to repetitive use of muscles and tendons in your forearm. There is also a version for golfers called “golfer’s elbow”.
​
Nonetheless, these injuries aren’t limited to athletes. Rather, anyone can suffer from overuse injuries due to any repetitive motion and overuse of the same tendons and muscles. Often, these injuries can occur in the workplace with labour jobs that require the same motions for extended periods of time. ​

How to Prevent Injury with Physiotherapy Treatment
 
The easiest way to prevent injury is to “warm up” before you engage in physical activity. By performing warm up exercises, you can increase blood circulation and flexibility which helps prepare the body for physical activity. Physiotherapists can recommend several stretches and exercises depending on the specific type of physical activity engaged in by a person. For example, a pulled muscle can be stretched to bring back its elasticity; thus, preventing it from tightening up again.

Another way to prevent injury is to add variation within your physical activity. Adding variation to your physical activity will prevent any overuse injuries to occur. Additionally, repetitive physical activities may result in certain muscle groups being more developed than other areas of your body. A physiotherapist can help you identify which areas of your body need to be strengthened and create an exercise plan to address those muscle groups.

Frequently, we depend to heavily on pills and prescription medication to help with our injuries which only provide temporary relief, rather than a long-term solution to injuries. Instead of waiting for injury to occur, we should access the physical activity we are engaging in with a physiotherapist and develop a plan that is best suited to our well-being. We should not underestimate the benefits of physiotherapy. Just look at all of our gold medal athletes; they all have a personal physiotherapist. 

Super Foods have a myriad of health benefits ranging from keeping your mind sharp to prevention of chronic diseases. But, did you know that Super Foods can also help in weight loss? Start consuming the following foods and super charge your diet and fitness routine.

I have good news for those that suffer from stomach ailments. The good news is that chiropractic & acupuncture can help reduce stomach ailments such as indigestion, acid reflux and excessive gas.

What is the science behind this you ask? There are certain nerves that run through the spine which control the production of stomach acid and when these nerves fall out of alignment, they can result in excessive production of stomach acid. The excessive production of stomach acid can lead to various forms of stomach ailments. 

A chiropractor is able to adjust the spine so that the nerves align and begin to work properly. This ultimately leads to the elimination of various digestive problems. Likewise, acupressure and acupuncture may also relieve digestive problems by applying pressure or acupuncture needles to specific points on the abdominal region.
​
At DRS Physio & Wellness we have skilled Chiropractors and Acupuncturists that have many years of experience with individuals with digestive problems. Come see our practitioners today and feel better tomorrow.  

KEBAB INGREDIENTS:

500g lean ground turkey (You can also substitute with lean ground chicken)
1 small onion, minced
2 green chillies minced or paste (optional)
4 cloves garlic minced or paste
2 tbsp ginger minced or paste
1/4 cup fresh coriander, chopped (set aside some for garnish)
2 tbsp bread crumbs
1 egg, beaten
1/2 tsp chilli flakes
1/4 tsp lemon or lime juice
1/4 tsp paprika
1/4 tsp chili powder
1/2 tbsp olive oil 
salt and fresh pepper (to taste)
 
RAITA INGREDIENTS:

1/2 cup plain yogurt
1/4 cup cucumber mince or grated
1/4 red onion finely minced
1/4 tsp lemon or lime juice (optional)
1/4 tsp ground cumin
Salt and pepper to taste
Coriander leaves for garnish
 
DIRECTIONS:
 

1. In a large bowl combine the ground turkey, olive oil, egg, onion, garlic, ginger, coriander, breadcrumbs, spices, salt and pepper until evenly blended.
2. Divide into a 1/4 cup portions so you get about 12 portions; roll into log shape. If using wooden skewers, soak in water at least 30 minutes before grilling and then shape meat around skewers.
3. Place on wax paper and refrigerate at least 30 minutes.
4. When ready to cook, preheat grill to high heat.
5. Grill for 15 minutes covered over indirect heat, then finish over a low flame 3 to 4 minutes on each side, turning occasionally, until meat is no longer pink.
6. Garnish with coriander
7. Serve with naan / flatbread and yogurt (Greek tzatziki or Indian raita)

 
NUTRITION INFORMATION Yield (approximation): 4 servings, Serving Size: 3 kebabs
Amount Per Serving:  5 Calories: 185.5 calories Total Fat: 8.5g Saturated Fat: g Cholesterol: mg Sodium: 114.5mg Carbohydrates: 5g Fiber: 1g Sugar: 0.5g Protein: 23g

​​DRS Physio & Wellness is a well-established leader in the rehabilitation field. Our expert practitioners have over 15 years of experience and strive to provide the highest level of care so you can reach maximum recovery from injuries and other health-related problems.  Please visit us for more information.

Are you looking for non-invasive and pharmaceutical-free treatment for your arthritis pain? Chiropractic may be your best option.

Chiropractors are mostly known for treating the spine and back; they’re not commonly known for treating the joints and muscles. The good news is that Chiropractic is rapidly becoming a well-known and beneficial treatment for joints and muscles. Arthritis sufferers rejoice!

 Don’t be Scared. Chiropractor’s don’t Just “Crack” Bones.

Chiropractor’s do much more than just adjustments. In fact, there are over 150 chiropractic techniques used to manipulate the joints, spine and muscles. For those suffering from Arthritis, chiropractors can relieve pain by gently manipulating your soft tissue to stop muscle spasms and relieve tenderness.

Chiropractors Offer Adjustments Plus More

• Ultrasound: People think of ultrasound as imaging technology, but when applied to soft tissues and joints, sound waves can also produce a massaging effect that helps reduce swelling and decrease pain and stiffness.

 

• Electrotherapy: These tiny electric pulses are not painful. They treat soft tissue injuries by stimulating nerves and muscles.

 

• Low-level laser or “cold laser”: This technique uses a non-heat-producing laser or light that penetrates deep into the tissue, sometimes reducing inflammation.

 

• Infrared sauna: Imagine having a hot compress warm up your joints from the inside. These rooms use controlled amounts of heat to relieve pain and increase circulation.

 
The Rich and Famous are Reaping the Benefits of Chiropractic for Arthritis Pain

“My chiropractor used gentle flexing movements (which she called “fluffing”) to keep my joints mobile and to keep the blood flow moving to the cartilage around joints. This approach has brought me back to a state of full integrated healing and strength. Taking a pill to further suppress the immune system to relieve rheumatoid arthritis is not what I would ever recommend or do for myself.”
-Madonna

​DRS Physio & Wellness is a well-established leader in the rehabilitation field. Our expert practitioners have over 15 years of experience and strive to provide the highest level of care so you can reach maximum recovery from injuries and other health-related problems.  Please visit us for more information.

​Chiropractic is an alternative medicine that uses a holistic approach for various disorders with focus on manual and / or manipulation of the spine. In other words, chiropractic treatment involves diagnoses and treatment of disorders and injuries involving the musculoskeletal system. 

​Chiropractic treatment is a non-invasive and hands-on form of therapy that focuses on preventive care for disorders related to the spine, pelvis, nervous system and joints. 

Chiropractors specialize in treatment of the following disorders:

• Arthritis
• Herniated disc
• Sciatica
• Whiplash
• Degenerative disc disease (DDD)
• Short Leg or Leg Length discrepancy
• Repetitive strain injury (RSI)
• Myofascial pain
• Piriformis syndrome
• Spondylosis or spinal osteoarthritis
• Cervicogenic headaches
• Coccydynia

DRS Physio & Wellness is a well-established leader in the rehabilitation field. Our expert practitioners have over 15 years of experience and strive to provide the highest level of care so you can reach maximum recovery from injuries and other health-related problems.  Please visit us for more information.