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October Holiday
Closure 🍂
Please note that the BMI clinic will be closed on Monday, October 11, 2021 for Thanksgiving.
Regular appointments and virtual fitness classes will resume
on Tuesday, October 12, 2021.
Should you need to reach our team, please leave a voicemail at
613-730-0264 or contact our front desk by email at frontdesk@bmimedical.ca
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Pumpkin Spice
Muffins
Before pumpkin season ends, be sure to try this delicious recipe that will leave your home smelling delicious and your soul satisfied!
PREP: 20 mins
COOK: 25 mins
SERVINGS: 12 muffins
Ingredients:
- 2 tablespoons canola oil
- 1/2 cup honey or maple syrup
- 1/3 cup plain non-fat Greek yogurt
- 1 large egg
- 1 teaspoon vanilla extract
- 1 15-oz canned pumpkin purée
- 1 teaspoon baking soda
- 1 1/2 teaspoons ground cinnamon
- 1/4 teaspoon ground nutmeg
- 1/4 teaspoon ground ginger
- 1/4 teaspoon ground allspice
- 1/4 teaspoon kosher salt
- 1 1/4 cups whole wheat flour
- 3/4 cup plus 2 tablespoons, rolled oats plus additional for sprinkling on top
Instructions:
- Preheat your oven to 325 degrees F. Lightly coat a 12-inch muffin tin with nonstick spray.
- In a large mixing bowl, whisk together the oil, honey, and Greek yogurt. Once blended, whisk in the egg and vanilla until smooth and well blended.
- Whisk in the pumpkin purée.
- Sprinkle the baking soda, cinnamon, nutmeg, ginger, allspice, and salt over the top. Whisk gently to combine.
- Sprinkle the flour and oats over the top, then with a rubber spatula, gently incorporate, just until the flour disappears.
- Scoop the batter into the prepared muffin cups, dividing it evenly. If desired, sprinkle on a few oats on top for decoration.
- Bake for 25 to 30 minutes, or until a toothpick inserted in the center of a muffin comes out clean. Place the pan on a wire rack and let cool in the pan for 5 minutes, then with a butter knife, gently loosen the muffins and transfer them to the rack to finishing cooling.
Nutrition Information (per muffin):
- 150 calories
- 27g carbohydrates
- 3g fibre
- 4 g protein
- 3g fat
- 13g sugar
Recipe adapted from Wellplated.com
Michelle Lo
Registered Dietitian
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Spooky Yoga
👻🧘🏼♂️👽
We've compiled a list of festive stretch & yoga videos to spice up your workout routine this Halloween season.
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Kelly's
Move of the Month
Abduction Crunch
- Depending on your level of fitness, you can add a light to heavy resistance band to this exercise.
- Keep the move controlled (no momentum, no rocking)
- Works the abdominal muscle and the outer thigh.
- Great for knee & hip health as well!
Kelly DeBruyn
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DID YOU KNOW?
The BMI team posts regular updates on Facebook and Instagram, including delicious recipes, healthy snack ideas and answers to some of the most commonly asked questions.
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Kelly's Fitness Files
OCTOBER
Quote of the Month
The future depends on what we do in the present.
- Gandhi
October Zoom Fitness
SCHEDULE
NEW
Surgical Strength & Chat
Wednesdays
6:45pm - 7:15pm strength training;
7:15-7:30pm group discussion
Only pre & post-surgical clients please.
If you are interested in joining this class, please contact Kelly at kdebruyn@bmimedical.ca
UPDATED CLASS SCHEDULE:
Monday:
7:00am-7:45am (Carley)
9:10am-9:30am (Kelly - 20 mins)
Tuesday:
9:30am-10:15am (Kelly)
Wednesday:
7:00am-7:45am (Carley)
12:30pm-1pm (Kelly - Stretch Class)
4pm-4:45pm (Kelly)
NEW** 6:45pm - 7:30pm
(Kelly -Surgical Stretch & Chat)
Thursday:
11:30am-12:15pm (Kelly)
Friday:
7:30am-8:15am (Kelly)
UNTOLD TRUTHS:
why you are not seeing results from your workouts
- You are underestimating how many calories you are eating.
- You are overestimating how many calories you’re burning during exercise.
- You are focused on working out longer and harder over training smarter.
- You are trying to “out exercise” your diet.
-Redefining Strength
Simple ways to
add more
steps into your day
- Walk the dog after supper.
- Take the stairs instead of the elevator at work.
- Stand or walk instead of sitting while talking on the phone.
- Fit in short bouts of brisk walking several times during the day.
- Discuss work issues with coworkers while walking
How do you add steps? Share them with me at kdebruyn@bmimedical.ca
Make walking fun this fall!
Walking with the kids?
Why not make it more interesting and create a
Scavenger Hunt!
Simply point out certain objects
or take a picture with your phone.
- 1 red leaf
- 1 grey squirrel
- 1 yellow bird
- 1 black rock
- 1 purple flower
- 1 white dog
- 1 branch shaped like a Y (on the ground)
- 1 pinecone
- 1 insect of any kind (must be alive!)
Simple Walking Program
WEEK |
FREQUENCY
PER WEEK |
DURATION
(mins) |
INTERMITTENT |
WEEK
TOTAL |
1 |
5 |
10 |
1 x 10 min |
50 |
2 |
5 |
10 |
1 x 10 min |
50 |
3 |
5 |
10 |
1 x 10 min |
50 |
4 |
5 |
10 |
1 x 10 min |
50 |
5 |
5 |
20 |
2 x 10 min |
100 |
6 |
5 |
20 |
2 x 10 min |
100 |
7 |
5 |
20 |
2 x 10 min |
100 |
8 |
5 |
20 |
2 x 10 min |
100 |
9 |
5 |
30 |
3 x 10 min |
150 |
10 |
5 |
30 |
3 x 10 min |
150 |
11 |
5 |
30 |
3 x 10 min |
150 |
12 |
5 |
30 |
3 x 10 min |
150 |
*Effort: On a scale from 1 – 10, should be anywhere between a 6 – 8.
Kelly Debruyn
Fitness Director
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Tips for Reducing Food Waste
𝐌𝐚𝐤𝐞 𝐚 𝐛𝐫𝐨𝐭𝐡 𝐨𝐟 𝐬𝐭𝐨𝐜𝐤: Bring excess vegetables, peelings, scraps, and meat bones to a boil to create a hearty, homemade broth. Bump up the flavour with a bay leaf.
𝐘𝐨𝐮𝐫 𝐟𝐫𝐞𝐞𝐳𝐞𝐫 𝐢𝐬 𝐲𝐨𝐮𝐫 𝐟𝐫𝐢𝐞𝐧𝐝: Place leftovers and excess food in your freezer to keep them fresh for longer. Be sure to store in airtight containers or freezer bags and label with a description and date.
𝐋𝐞𝐟𝐭𝐨𝐯𝐞𝐫𝐬 𝐟𝐨𝐫 𝐥𝐮𝐧𝐜𝐡: When planning your weekly meals double up your dinner recipe to create extra meals for lunch time. This is a great way to use up fresh ingredients that might be soon expiring.
𝐄𝐱𝐩𝐞𝐫𝐢𝐦𝐞𝐧𝐭 𝐰𝐢𝐭𝐡 𝐩𝐫𝐞𝐬𝐞𝐫𝐯𝐚𝐭𝐢𝐨𝐧: Canning or pickling foods is a great way to extend the shelf life and avoid food waste. Start by exploring simple pickling recipes and who knows, you might love it!
Meghan Major
Certified Health Coach
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