Synergy Massage News

A Quick and Easy Breakfast Recipe

Category Newsletter, Recipes.

Here’s a delicious recipe that promotes digestion and is loaded with anti-inflammatory properties. Caroline came across it in Adina Niemerow’s book “Super Cleanse.” It’s easy to make and keeps in the refrigerator for up to a week. It’s an alternative to store bought cereals that usually contain wheat and sugar (yes, evaporated cane juice is still sugar).

Apple/Almond Breakfast Porridge

  • ¼ cup Almonds (soaked overnight and drained)
  • 2 Cored, and chopped green apples
  • 2 Chopped figs
  • juice of half a fresh lemon
  • ¼ tsp Peeled, and finely minced ginger
  • 1 tbsp Flax ground seeds

Blend the first 5 ingredients in a food processor; scoop out into a serving bowl and sprinkle with ground flax seeds.

Option: add almond milk or fresh yogurt

You can also adjust ingredient amounts according to your taste.

Welcome to our new site

Category Updates.

Synergy Massage Therapy Centre website

We are happy to announce the launch of the new Synergy Massage Therapy Centre website, which you are probably looking at right now. The site has been optimized for both desktop and mobile viewing, so you can view it at home or on the go.

Check back often for the latest news and clinic updates, as well as insightful health tips, stretches, recipes and more from our quarterly newsletter. Be sure to sign up, so you never miss an issue.


What is Fascia?

Category Newsletter, Resources.


Fascia lines and surrounds every organ, muscle fibre, bone, nerve, vein, artery, as well as the brain and spinal cord. If you removed everything else from your body and left only your fascia, you would have the complete three-dimensional framework of yourself. It is one structure that exists from head to toe without interruption. AMAZING. Think of it as a body-sized cable knit sweater. If you get a snag up by your shoulder you would see all the lower threads pull up in that direction. The same can be said for your body when it sustains an injury or is subject to repeated postural strain.

Fascia responds to trauma by thickening and shortening, causing torques in this three-dimensional net. These fascial lines of tension have incredible tensile strength and often cause distortions to this existing framework. These distortions can cause pain. Pain is a clue, but often only a part of the puzzle. Since fascia is so interconnected it’s torques and twists can have far-reaching effects. A strain in your pelvis for example may be causing a line of tension to your shoulder. You may feel the pain in your shoulder and be symptom free in your pelvis, but if the pull in the pelvis is not addressed your shoulder pain will never resolve. In order to turn this pain signal off we must first address the postural pull of the fascia or else the pain will keep coming back. Manual mobilizations of this tissue by your RMT can release thickened fascial strains and soften distortions. This alleviates pain and allows freedom of movement once again.

Synergy Stretches: Myofascial Arm Stretch

Category Newsletter, Stretches.

Myofascial Arm StretchPlace your arms directly out to the sides at shoulder height with your palms down. Imagine someone is pulling on each arm so that you feel a slight distraction from the shoulder joints. Slowly rotate your outstretched arms forward, keeping them at shoulder height. You should feel a stretch throughout your arms and into the backs of your shoulders. After feeling a few releases in that direction, you can rotate your palms up and back opening up the fronts of the arms and your chest. You can look up to open up the front of your neck as well. Take a few breaths here and then release slowly.

Recipe for Mediterranean Quinoa Salad

Category Newsletter, Recipes.

Here’s a tasty quinoa recipe that we hope you will enjoy. It’s loaded with fresh herbs, lemon and protein rich quinoa. Quinoa (pronounced keen-wah) is considered a complete protein because it contains all the essential amino acids necessary for our nutritional needs. Although it is cooked and eaten like a grain, quinoa is technically a seed, and is related to spinach, chard and beets. It’s also high in iron and calcium, and is a good source of manganese, magnesium and copper, as well as fibre. It makes a delicious alternative to rice and other grains.

Mediterranean Quinoa

adapted from Cynthia Lair’s Feeding The Whole Family


  • 1 cup quinoa
  • 1 3/4 cup water
  • 1/2 teaspoon salt
  • 1/4 cup toasted pine nuts
  • 1/4 cup olive oil
  • 1/4 cup lemon juice
  • 3 TBS chopped fresh mint
  • 3 TBS chopped fresh Italian parsley
  • 1/4 cup dried cranberries or currants
  • 1/3 cup feta cheese

Was, rinse and drain quinoa. Place in a 2 quart pot, add water and salt, bring to a boil, lower heat, and simmer with lid on until all water is absorbed (15-20 minutes). Remove lid and let rest 5-10 minutes.

Dry roast pine nuts in 300 F oven until they begin to change colour, about 10 minutes.

Combine olive oil, lemon juice, mint, and parsley in a large bowl. Add cranberries, feta, toasted pine nuts, and toss. Add cooked warm quinoa a little at a time. Toss well. Serve at a room temperature.