RPM Physiotherapy

Category Archives: Nutrition

2-Ingredient Banana Pancakes

Hello everyone!

It’s your favourite Nutritionist again back at you with another incredibly easy recipe. With these summer days coming to a close, I want to make sure you’re spending as much time as possible outside and not slaving away in the kitchen.

We’ve all heard that breakfast is the most important meal of the day. It’s what gives you energy to accomplish all the things on your to do list. So of course you want to fuel your body with the best food you can, like poached eggs and avocado, or oatmeal with berries. But do you find yourself dreaming of those days when you didn’t care and you got to eat muffins and donuts and pancakes, Oh My!
Well you can stop your daydreaming and come back to reality because have I got a treat for you! Today you are going to learn how to make the easiest, quickest, yummiest, and of course healthiest pancakes you’ve ever had.
All you need are two ingredients. That’s right. Just two. No, this isn’t a trick. And yes they are delicious.
1 ripe banana
2 eggs (preferably organic)
Mash the ripe banana in a bowl.
Whip the eggs in a separate bowl.
Combine the eggs in with the banana and stir until mixed well.
Heat some coconut oil over medium heat in a medium sized frying pan.
Ladle a bit of the pancake batter into the pan.
Flip when browned.
And voila! Did you believe me when I said it was easy?
Top with a little maple syrup, lightly cooked apples and cinnamon or mixed berries and enjoy!
This recipe makes about 6 4″ pancakes. You can double or half the recipe depending on how many pancakes you need.
Sign up for my 14 DAY FALL JUMPSTART PROGRAM starting September 17. You’ll see just how important diet is to your overall health. Keep an eye our for more details as well as an early bird promotion.

Introducing Body Co.

Have you noticed our new look? If you have visited our Instagram or facebook pages recently you may have noticed some flashes of our new logo, new name and some pretty new images.

Aside from the vanity of a facelift, you may also be wondering why we are messing with a good thing? Why am I going out of my way to confuse our clients with all of these changes? The short answer is because we are committed to you and are making short term changes to meet the long term needs of our clients.

In the next week, RPM Physiotherapy will become Body Co. When I started the business as a sole practitioner it made sense to co-brand with RPM Total Fitness, our dear friends and home for the last 4 years. However, since that time we have grown. We have listened to our clients and incorporated services that collectively address your whole health and your whole family. While we continue to work, thrive and collaborate with RPM Total Fitness, our old name no longer represents all the amazing ways we can support your health. We wanted a name and vision that was more inclusive of all of the practitioners and services you have come to trust. As such, Body Co. was born.


So why Body Co?

The scope of our practitioners may be broad but we are all ultimately students of the human body.   

Our vision is to empower strength, celebrate diversity and nurture potential in the human body.

Just like the systems of the body, we don’t operate as independent entities. We work collectively, supporting whole systems, whole minds and whole bodies.

We believe in specialized and individualized care that is specific to the needs, strengths and challenges of every body.

We are excited for things to come. We are honoured every day by what you have helped us build and welcome this new phase of our business with open arms. Mostly, we are thankful for your continued loyalty, support and community and can’t wait for you to join us on this journey.


We will be releasing our new website in the next week and I hope that you will love the new look as much as we do.

If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, sign up for our mailing list or follow us on facebook and Instagram.


Create Your Own Adventure Bites Recipe


Hello everyone! It’s me, Crystal, your favourite Nutritionist! Today I’m going to be showing you a quick and easy snack you can make that will ensure you can spend the most of these beautiful days outside enjoying the sun and not slaving away in the kitchen.

If you’re like me, and grew up in the 80’s, then you probably remember those Create Your Own Adventure books where you decide where the story goes. I always loved those books because every time I read it, it was a new and different story. So today I’ve taken that book premise and made it edible! Introducing the Create Your Own Adventure Bites! Ta da!

These bites take about 10 minutes to make and they don’t require any appliances, which means you can even make them in the park, if that’s what strikes your fancy.

What you need:

  • 1 1/2 cups rolled oats
  • 2 Tbsp chia seeds or flaxseeds or hemp seeds
  • 1/2 cup nut or seed butter of choice
  • 3 Tbsp maple syrup or honey (or to taste)
  • 1 tsp vanilla or almond or peppermint extract (or any other flavour that is calling out to you)
  • 1/2 cup add ins

Add in Ideas:

  • raw cacao powder (for a healthy chocolatey ball)
  • almonds, cashews, walnuts, pistachios, really any nut you’d like or a combo of nuts, oh my!
  • pumpkin seeds, sunflower seeds, sesame seeds
  • unsweetened shredded coconut
  • dried fruit
  • anything else you can think of

For my bites I’m using hemp seeds, cashew and almond nut butter, maple syrup, vanilla extract, shredded coconut, chopped walnuts and chopped cashews.

Once you’ve got all your ingredients it’s time to mix the dry stuff together in one bowl and the wet stuff together in another bowl.

Now stir the wet ingredients into the dry ingredients. This part is easiest if you ditch the spoon and use your hands.

Once it’s all mixed together it should be sticky but not too sticky. You should be able to mould the mixture into balls. This recipes makes about 20 one inch bites.

These bites are a great snack to help keep your energy up throughout the day. Throw a few in your bag and get on with your busy summer day! But don’t forget, energy is calories so be smart about how many of these delicious bites you consume at once.

Nutrition Information:

Oats contain carbohydrates, which gives your body energy but they are also packed with soluble fibre that helps lower cholesterol and regulate blood sugar. Keeping you from getting Hangry!

Chia seeds and flaxseeds also contain fibre which helps keep you regular. As well as containing Omega 3 fatty acids, essential to a healthy cell membrane.

Hemp seeds are a complete protein, meaning they contain all 9 essential amino acids. Amino acids are the building blocks of your DNA.

Nuts and nut butters and seeds and seed butters are packed full of healthy fats and protein as well. Fats help you stay full longer. Make sure to buy quality nuts and nut butters. Look out for added sugar and oils. A good nut or seed butter should have one ingredient – the nut or seed on the label.

Maple syrup or honey is a great source of fuel for your body. For all of you confused about what your body uses to make energy, here’s the simple answer – carbs. That’s right. Your body uses carbohydrates to make energy, not protein. Not protein?! And just to be clear, carbohydrates are found in fruits, vegetables, grains, beans, legumes, nuts, seeds, etc. It’s not a dirty word you need to be afraid of. We’ll discuss this further in another post.

Raw Cacao is another amazing source of fibre as well as antioxidants, iron and magnesium! Raw cacao powder is ground from cacao beans. It’s healthy because it doesn’t contain added sugar.



Crystal believes that proper nutrition is an important factor in overall health. She uses a holistic approach to promote a balanced lifestyle based on the individual. Holistic health encompasses not only the body’s physical needs but also mental, emotional and spiritual needs as well.  Crystal loves to travel and spends her spare time working on her art health blog, Artfully Healthy! She is available at RPM Physiotherapy every Tuesday afternoon and can be reached directly at crystal@rpmstudio.ca.


If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, sign up for our mailing list or follow us on facebook and Instagram.

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