Kristin Dogterom Health and Wellness

Chickpea Pancakes There’s a new pancake in town.. hello Chickpea Banana Pancakes! ... I went #dairyfree for 9 months while nursing Jayden as she had terrible reflux and a suspected Cows Milk Protein Allergy (she grew out of it around 9/10 months). That meant saying good bye to my beloved Banana Oat Cottage Cheese pancakes! When Jayden started eating solids I opened a can of chickpeas and gave her a few to nibble on. The next day I was trying to figure out what to do with the left overs and I decided to try throwing them in the blender to make pancakes.. they turned out incredible! This is our families new go to pancake recipe- packed with protein and fibre. Everyone is obsessed!! Chickpeas are also a significant source of iron, calcium and potassium! This recipe is essentially the same as my banana oat cottage cheese pancake recipe but sub cottage cheese for chickpeas! This recipe is extremely forgiving.. I’ve made these legit 100 times in the last 6 months and never measure my ingredients and they have been delicious every time. Into the blender 1 can of chickpeas (drained and rinsed) 3 ripe bananas 4 eggs 2 C of non-dairy milk 3 C oats (use Gluten Free oats to make this recipe GF) 1 tsp baking powder Pinch of Cinnamon and salt Blend until smooth. Heat Olive oil in pan at medium heat. Pour batter into warmed pan. Flip when you see bubbles. Top with your favs! Do yourself a favour and make a huge batch of these for the freezer! Enjoy friends! See more

Happy Monday Friends!! I’m so excited to announce that I will be back offering an in person option for group exercise in May!!! Cue happy dance! (This could change at anytime due to AHS regulations but currently I am able to teach an outdoor socially distanced class with 9 participants). ... Exercise Class offerings for May 1) Monday’s starting May 10th (4 weeks) In person 8:00 pm Parc Coloniale Park, Beaumont Max 9 spots Classes are 45 mins 2) Thursday’s starting May 6 (4 weeks) Virtual 9:45 am Classes are 45 mins Access to all recordings All classes scaleable to accommodate all levels of fitness as well as stages of pregnancy and postpartum recovery. Virtual or In person $40.00/4 classes (1 class/week) When you register for both (2 classes/week) $65.00/8 classes To register please send EMT to [email protected] Any questions? Please do not hesitate! Cannot wait to move with you all in May!! See more

The power of proximity. We’ve had a spin bike living in our unfinished basement for 5 ish years now. An amazing perk of working at MacEwan University was that on occasion there was an opportunity to purchase old exercise equipment for cheap. My husband and I both use it, mostly in the winter. When I initially injured my knee, I knew the bike would be a great rehab tool for me. It would help with my range of motion, stiffness, improve circulation and then in turn like...ly decrease my pain. 5 or 6 days had went by and I had yet to jump on the bike. Every time I would think about using it, my husband would be napping in the basement (shift work) or it was post bedtime and I didn’t feel like going down to the basement for a 5-10 minute range of motion ride. I got frustrated with myself.. didn’t I want to get better? Why was I having such a hard time doing something that would likely help me? Why couldn’t I make myself get on the damn bike? The next day I asked my husband to bring the bike upstairs. Are you sure you want the bike in our living room? Wont the kids play with it non-stop? They will get used to it- I replied. We’ve had the bike in our living room for 5 weeks now and I use it frequently. The initial change/shift to our habits, routines and behaviours is difficult for many of us. There are researches who dedicate their whole lives and enough books to fill an entire library on these topics.. because it’s not straightforward, easy and is full of nuance. Enter the power of proximity. We are more likely to.. Ride the bike Eat the veggies Take the vitamins Read the book If it’s in front of our face. I walk by my bike about 30-50x/day, each time I do this is an opportunity for my brain to say, hey this is a good time to jump on this bike, versus the 0 times it would happen if it’s hidden away in the basement. Instead of feeling guilty, lazy, ill equipped when we are struggling to change habits/behaviours what if we spoke kindly to ourselves and helped ourselves like we would a friend or our children? We got this friends! See more

New Class Happy Monday friends! I am thrilled to share that in March I am adding a NEW Virtual Class to the weekly rotation! ... This movement session will begin with 30 minutes of full body HIIT and finish with 15 minutes of functional core+mobility work. This NEW class style will bridge together my two worlds of Exercise Physiology (movement/exercise/health) and Athletic Therapy (rehab/injury prevention/optimizing function). Thursday nights at 8 pm 45 minutes in length 4 classes (March 4, 11, 18, 25) Recording sent out after each class Cost: $30.00 for 4 sessions Drop in: $10.00/class To register you can email me through link in my bio or DM me! For equipment we will use mostly Dumbbells and body weight for resistance. If you don’t have access to weights, household items work great! Exercise Modifications offered to accommodate all fitness levels and stages of pregnancy/postpartum. Cannot wait for this one to start! See you soon!! See more

A gentle encouragement for you to book the appointment. This week in the Healthy Habits program we are working on prioritizing ourselves and booking that appointment. ... You know the appointment- that one you’ve been meaning to make the time to book for yourself for weeks/months/years? I’ve been guilty of this 100! Just recently I’ve been having knee pain during squats- I put it off for two months and it progressed to daily knee pain. It was seriously weighing on my physical and mental health. I finally made an appointment with a physiotherapist and chiropractor, modified my exercise for a few weeks and my knee pain is know virtually gone. Not all pain/issues are resolved so easily but I think many of us have access to amazing practitioners that could play an integral part of our healing/recovery/health. Is it time to see your GP about that mole that has changed recently? Are your Paps/Mammograms up to date? Are you holding extra tension in your neck/back? Maybe a Registered Massage Therapist could help you? Leaking urine/gas/stool? Painful intercourse? Heaviness/bulging/pain in your pelvic floor? Maybe a Pelvic Health Physio could help you! Numbness tingling in hands? Low back pain? Maybe a chiropractor could help you! Feeling overwhelmed? Depressed? Stressed? Could you reach out to a psychologist? Naturopath? Have you got your teeth cleaned lately? Bloating/gas/stomach pains/constipation? Maybe a Dietician or Holistic Nutritionist could help! Want to get more active? Feel stronger? But don’t know where to start or have injured yourself in the past? Maybe an Exercise Physiologist could help! Dizziness? Vertigo? Headaches? Pregnancy nausea? Sleep issues? Have you tried acupuncture? When’s the last time you got your eyes checked? Our body has an amazing ability to heal itself but sometimes it needs a little help. What if we maintained our bodies/minds like we do our vehicles? What appointment have you been meaning to make? See more

Hi friends! I hope you are having a good day, but if it’s feeling a bit rough please be kind to yourself.. It’s mid-day Monday in the midst of a polar vortex engulfed by a global pandemic. ... To spread a little joy and connect with you all I will be popping up on Zoom this week with my little crew to offer you some fun and quick movement breaks! Come solo or with the whole gang! If nothing else- let’s tire out those little people so Mama can get some Comment below if you’d like to join and then DM me your email and I will send you the link!! First one is today at 4:30 (20 mins- no equipment needed). See you soon friends! See more

Community. From a young age my parents modelled what it was to be an active part of our community. My Mom and Dad spent countless hours volunteering their time. Mom as the President of our soccer association and Dad with years of coaching all of us kids through various local sports. Watching them spend their time making our community a better place to live in left it’s mark on me. ... We moved to #beaumontab 3 years ago and absolutely fell in love with this community. My husband and I both grew up in small town Alberta and had always pictured ourselves raising our family in a smaller centre. Within a few weeks of moving in we had met everyone on our street and truly felt rooted in this new community. It has been a joy working in Beaumont this past year with this little business endeavour of mine. By far the biggest positive has been meeting so many wonderful women right here in my community. In 2021 a goal of mine was to find a local charity to partner with and to pay forward some love to a community that has been so good to me and my family. For my Winter 2021 programs I decided to donate 10% of the registration fees to a local non-profit. On behalf of Kristin Dogterom Health and Wellness we donated $188.00 to the @bnchristmaselves program which is a non-profit charitable society that provides hampers to help individuals or families who require assistance during the Holiday Season. Thank you to all the women who registered in my Winter programs and helped support this amazing program. Forever grateful for your support! XO Kristin See more

This week in the Healthy Habits program we are focusing in on meal planning. Considering how ra ra I am about most things healthy lifestyle.. it may be surprising that meal planning has been a consistent struggle for me. For some reason the whole process has often left me overwhelmed and stressed. The silly thing is that I’m also stressed when Wyatt’s working, I can’t take my kids to the grocery store, it’s 4:00 pm and I am missing one or two ingredients from every ...recipe I want to make- the frantic texts go out to my neighbours- do you have a can of coconut milk I could have? I totally forgot I’m out of chilli powder- and I’m making chilli? Half an onion? Anyone else been there? As I’ve paid more intention to my tendencies and personality these past few years I’ve realized I am 100% a systems person. I love having systems and strategies in place in all areas of my life, for me this really knocks out the decision fatigue and simplifies my life. This system is from @lazygenuis and I think it’s brilliant. Make a list of 10,15,20 or more recipes that are seasonally appropriate for your household. These are the only dinner recipes you will choose from for your meal plan over the next 2-4 months (the length of time you decide makes sense for you) Write down any specific needs your household has for example if a child has an activity a certain night, maybe you work late one night a week and need to do a crockpot meal etc.. Build your meal plan around the rhythm of your household Add a category to every day of the week or how many days you plan on cooking (if you like eating left overs for dinner or getting take out on a weekly basis put that in here) An example of a category could be cooking appliance or method: M- Crockpot T- Sheet pan meal W- Instapot Th- Bake in oven Etc.. repeating as needed Or type of protein: M- Vegetarian T- Ground Beef W- Fish Th- Chicken Using this system: reasonable list of recipes+household needs/schedules+categorizing days has simplified my meal planning and I will never go back! It’s so easy to just slot my meals in with very little decision fatigue! Do you meal plan? See more

Food Beliefs My entire family has fallen in love with the Garden Bolognese recipe from #fraichefoodfullhearts cookbook. It’s absolutely delicious, has unique ingredients like fennel and full to the brim with diced veggies (the veggies are diced so small it bulks up the sauce so nicely). the only problem is, well it’s pasta.. so it’s not healthy.. ... This was a food belief I had no idea I had. Pasta = unhealthy Can anyone relate? When I used to think of pasta I think of high calorie, carbohydrate heavy, something I need to limit.. something unhealthy. I realized when I was meal planning I would try to avoid making this recipe too often- even though it was an easy win! I would space it out.. make arbitrary rules.. well we can only have pasta once/month.. But why??!! Because it was ingrained in my brain that pasta is bad. This did not come from my family growing up.. so where did it come from? Diet/weight loss/fitness industry??? I honestly don’t know, but it was there. I finally looked at the recipe from my own lens- using my own food values as a guide and broke down the meal into parts.. The pasta (from Costco) One ingredient.. Organic durum wheat semolina. 370 Calories/2g Fat/3g Fibre/12 g Protein. The rest of the recipe- vegetables, spices, beef broth, cashews, reduced wine.. And then I asked myself.. what’s unhealthy about that? My answer.. Nothing. Another food belief.. this one is from my childhood. Beets are gross. My family never served beets growing up so I assumed they were disgusting.. but turns out I actually love roasted beets. I top them with balsamic vinegar and frequently add them to bowls, salads, or just as a delicious side dish! Who knew?! Have you challenged any of your food beliefs lately? And do you like beets?? Lol! I need to know! See more

Hey friends!! Join me tomorrow!!

All The Good Things In Spite of 2020 There is no rebutting that 2020 has been full of grief, pain, divisiveness, fear, loneliness, and sadness. One of my favourite writers recently wrote an essay titled, A List of Good Things In Spite of 2020. A beautiful and reflective piece that both honoured the challenges that this unprecedented year brought but also highlighted the gifts, joys and blessings. It brought tears to my eyes and inspired me to do the same. ... Here are some of mine: * The birth and first 9 months of our sweet baby Jayden’s life. There’s been many hard things about having a baby in a pandemic but also many graces. Jayden was born 2 weeks after the initial lockdown. She spent almost no time toted here and there in her bucket seat. We literally drank her in, watched her grow uninterrupted and relished in her joy filled and easy demeanour.. our greatest surprise and blessing..our private baby * The safe arrival of my sweet niece Lily. My sister gave birth to a healthy baby girl in September 2020 * The birth of our step-nephew. Wyatt’s stepsister gave birth to a healthy baby boy just before Christmas * My Sister in Law’s engagement * My business- 3 months into starting my business there was a global pandemic and I had my 3rd baby in 3.5 years. Despite these two challenges I’m really proud of what I’ve accomplished this year. I’m so grateful for all of your love and support- connecting with each of you is truly a highlight of my year. * Maddie learned to talk and say, I wuv you Mama. * We are mostly sleeping though the night! * Barrett learned to write his name, which still brings a tear to my eye * Our health. Knock on the biggest piece of wood you could find- we’ve been rarely sick this year, which is such a blessing! * Family time- extra 1 on 1 time I got with all my kids and husband. * Investing deeply in our relationships. Making the effort through zoom, texting, phone calls, and outside visits. Getting creative and showing up for each other. * Long overdue Social and Racial movements that have impacted the way I view and act in the world. * My marriage. What’s on your list?! See more