July 10th, 2019

Kale is very high in nutrients and very low in calories, making it one of the most nutrient-dense foods on the planet and a fantastic side to boot.

See below for the full recipe.
You can also pick up a hard copy from our Welcome Desk.

Prep Time: 5 Mins                Cook Time: 5 Mins             Total Time: 10 Mins

INGREDIENTS

• 3 tablespoons extra-virgin olive oil
• 3 cloves garlic, thinly sliced
• 1/4 teaspoon red chili flakes
• 2 bunches of kale, rinsed, dried and chopped
• Kosher salt Freshly ground black pepper

INSTRUCTIONS

1. In a large sautéed pan, heat the oil over medium heat.
2. Add the garlic and chili flakes and sauté for a minute or two. Be careful not to burn the garlic.
3. Add the kale in batches and more olive oil to coat all the leaves.
4. Once all the kale is added to the pan, cover and sauté for 5 minutes.

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As Sensei Cody Diesbourg explains, every new member that walks through our doors shows confidence. “Whether they’re a little bit uncomfortable or nervous about starting, they’re showing confidence just by coming into the dojo.”

That feeling of being slightly uncomfortable in a new situation or when learning a new skill, it turns out, is what helps us grow and become more confident. “Whether or not you excel at it right away,” Sensei Cody says, “or there’s something for you to work on, you can build that skill – on your own or with other people – and actually come back and try it again and show how much confidence you’ve gained just by practicing.”

Our curriculum is designed to put students in situations that are just a little outside their comfort zone on a regular basis, so they are constantly working on their skills. It doesn’t take very long for them to start showing signs of increased confidence – they stand up tall, their shoulders are straight, they look you in the eye as they talk to you. These are all habits we encourage, along with the ability to speak clearly and loudly enough for the whole group to hear.

And when they are ready for a bigger challenge, we put our more advanced students in charge of teaching lower belts some of the techniques they know. Teaching experience gives our students a great boost in confidence, but it also makes them realize that they, in turn, can help younger or less experienced students gain confidence with the right teaching techniques and positive reinforcement.

“There are so many great cases here where we’ve seen our students become teachers and even become leaders – not just here at the dojo, but in their outside life as well, at school, at work – we have a lot of members, and a lot of younger members who seem older just because of their confidence and their maturity, taking it out of the dojo and basically showing everyone out there how confident they can be,” Sensei Cody says.

Give your child the confidence to say “I CAN” and make the next school year a success.

The DOUVRIS Confidence course teaches children what confidence is and how they can experience being confident. The Confidence Course is a 6-week karate program aimed at instilling self-confidence while staying healthy and active!

Each student receives a confidence course booklet to help them understand how to be and feel confident. The booklet contains questions, examples and fill in the blank statements to help them recognize and celebrate their accomplishments.

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By: Bernardo Barajas-Garrido, OAC Personal Trainer

“The hero’s journey always begins with the call. One way or another, a guide must come to say, ‘Look, you’re in Sleepy Land. Wake. Come on a trip. There is a whole aspect of your consciousness, your being, that’s not been touched. So you’re at home here? Well, there’s not enough of you there.’ And so it starts.” ¹

In most eastern traditions, health and fitness practices such as yoga, qigong, and taichi speak of and embrace the trinity Mind-Body-Spirit.  The mind and the body are self-explanatory, they are concrete. The spirit, on the other hand, is harder to define. Sometimes the spirit is confused with the soul, or is considered one and the same. I believe the spirit is the language of the soul, it is the medium the soul uses to manifest.

If you want to understand, to know what spirit means and is, let Daniel`s story speak to you. Daniel is a strong manifestation of the bravest soul that I have encountered. I believe his journey can actually enlighten us to the understanding of ‘spirit’ because, on one fateful, foggy spring night, Daniel’s soul was challenged. And, he accepted the challenge.

Daniel Semeniuk was a bright, good-hearted teen living at home in Deep River. He loved school, writing, sports, and life itself. A true Maple Leafs fan, he played, coached and wrote about the game – hockey was an integral part of his life. He was finishing grade 12, working at a local pharmacy.  His plan was clear, finish high school get into med-school and become a doctor. What he did not know was that life was about to ask something very different from him.

And here, his journey begins.

It was a foggy night on May 9, 1997. Dan, his girlfriend, and three friends were leaving a restaurant to go watch a movie at somebody’s house.  The fog was thick.  The driver of their vehicle said that he couldn’t see anything, but he needed to merge from the parking lot into the highway.

–I can’t see a thing, should I go?

In that adolescent attitude of immortality and invulnerability, they all made a mocking comment about death.  The driver went ahead… he never saw the approaching truck’s lights hidden in the fog.  A big truck, driven by an intoxicated driver, suddenly appeared and T-boned their car.

In the seconds when Dan saw the lights coming on his side he turned and shielded his girlfriend from the impact.

Lights out. Silence.

… he is not going to make it, we need to pull the plug…

Another voice called

… Dan, you need to go back, I am here to say goodbye…

Almost five months later (and three attempts to unplug him) Dan began to move his right pinky very fast. The wiggling and nodding of his finger was a clear “Here I am”. He woke up from a coma to find that his friend had indeed said goodbye, and that he himself had suffered severe brain damage.

The long journey of recovery began. It has been a long hard road but he has weathered well, he has beaten the odds.

In a span of # years, Daniel went from being bedridden to graduating high school, something his doctors had said he wouldn’t be able to do. He did. He even got his job back at the pharmacy, began coaching a girls’ hockey team, playing sledge hockey and volunteering as much as he could. He went back to writing and had a poem published. “The Patients Journey” was published in an anthology of verse by the title “Island Impressions”.  He bought his home, and in November 2010 he joined the Ottawa Athletic Club and continued rebuilding his life.

It was in 2015 when we met and started to work together.

In the beginning, Dan couldn’t catch objects, squat or coordinate his left and right movements while pushing or pulling simultaneously with both arms. His speech was slurred and his knees were constantly hyperextending. He was nonetheless, happy to be able to do the little he was told he would never be able to do.  Doctors and specialists did not know the strength within Dan.

We were able to get him a wheelchair so that he could move fluidly around the gym floor. Together we push his limits through my training system and approach, a bit of creativity and exploration.  We have done self-defense, boxing, outdoor workouts, weight lifting, mobility drills, and even sword and shield fighting.  At some point we got him a hand crank bike and Dan fell in love with it.

And so, the time for competition began.

We trained for the 2017 5K Army Run (hand crank bike category) and he placed 3rd. Then we did the same race in 2018 and he placed 1st. This year, we are training for the 15K on Sept 22, 2019.

Dan has not only beat the odds – he has gone beyond his doctors’ expectations:

– He was told he would never be able to receive oral instruction about correcting his body position. Done!

– He was told he would never be able to coordinate left and right simultaneously. Done!

– He was told he would never catch objects. Done!

He also was told he would never be able to sustain any cardiovascular effort for long. Done! We have biked (with his arms only) from the OAC to Rideau Falls on Sussex Street and back in less than one hour.

Dan plans to keep beating the odds and achieving success. His journey continues.

As a trainer, working with an athlete like Dan is a humbling experience. A passionate and brave soul that shows an indomitable spirit in a solid fusion with his mind and his body. He is truly only explicable by his whole being. Always forward, never stuck in the past or the “what-could -have-been-if…”

One day I asked him what was his motivation, from where he drove so much strength to keep going where others might have given up.  “God, I owe my life to God.  I am not trying to be a religious freak, but I feel someone wanted me here, I have not finished what I am supposed to do.” he said.

While he admires Superman for what this archetype represents, Dan is much more than any comic-book superhero. Truth is, that under Joseph Campbell’s definition of a hero and his journey, Daniel Semeniuk answered the hero’s call.

“A hero ventures forth from the world of common day into a region of supernatural wonder: fabulous forces are there encountered and a decisive victory is won: the hero comes back from this mysterious adventure with the power to bestow boons on his fellow man.”²

The post Daniel Semeniuk – A Hero’s Journey appeared first on OAC.

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July 3rd, 2019

Packed with tons of essential minerals and cancer fighting anti-oxidants, Dates are a delicious and nutritious choice for a quick snack. Try this creative recipe with creme fraiche, orange zest, and nuts to really make your mouth water!

See below for the full recipe.
You can also pick up a hard copy from our Welcome Desk.

Prep Time: 5 Mins                Total Time: 5 Mins             Yields: 1 Serving

INGREDIENTS

• 3 medjool dates
• 3 roasted, unsalted almonds
• 1-2 tbsp creme fraiche
• Grated lemon or orange zest
• A few roughly chopped pistachios

INSTRUCTIONS

1. Make a clean cut to open the date and remove any pits.
2. Stuff each date with 1 almond.
3. On a plate or platter, arrange the dates in a row. Layer the creme fraiche on top of each date.
4. Grate the lemon or orange zest as well as the chopped pistachios.

Printable version

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June 26th, 2019

Pair the immune-boosting Arugula with a delicious balsamic dressing, and your taste buds will be singing!

See below for the full recipe.
You can also pick up a hard copy from our Welcome Desk.

Cook Time: 10 Mins                Prep Time: 20 Mins             Total Time: 30 Mins

INGREDIENTS

• 6 cups baby arugula (any kind)
• 5 figs cut into diced sized shapes about 1/4 of an inch
• 1/2 cup hazelnuts
• 1/3 cup crumbled goat cheese

For the dressing

• 2/3 cup Whole fat greek style yogurt grass fed is preferable
• 1/3 cucumber diced
• 1 tbs Chopped mint
• 1 clove garlic minced
• Salt and pepper to taste

INSTRUCTIONS

1. In a large sized sauté pan, spread the hazelnuts out in a single layer. Don’t overcrowd them.
2. Heat on medium-high, stirring constantly for 5-10 minutes or until hazelnuts become fragrant and brown. Make sure you don’t burn them. Set aside.
3. Remove the stem of the dried figs and cut into 1/4 inch pieces. You should get about 8 pieces from each fig.
4. Combine olive oil, balsamic vinegar, salt and black pepper.
5. Place the arugula in a large bowl, add the vinaigrette, and toss well. Distribute the arugula among 4 salad plates, add the crumbled goat cheese, and then place the figs and hazelnuts on top. Serve immediately.

Printable version

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June 19th, 2019

Cook up a taste of the Mediterranean with these juicy lamb burgers, topped with crisp tomatoes, lettuce, and a flavourful tzatziki dressing. They’re sure to become your go-to for the grilling season!

See below for the full recipe.
You can also pick up a hard copy from our Welcome Desk.

Prep Time: 20 Mins                Cook Time: 15 Mins             Total Time: 35 mins

INGREDIENTS

• 500 grams ground lamb
• 1 egg
• 1/2 bunch parsley minced
• 1 medium onion chopped finely
• 1 tbs minced ginger
• 1 clove garlic minced
• 1 tsp cumin
• 1 tsp coriander
• 1 tsp sumac
• 3 tsp smoked paprika regular paprika OK too
• 1 tsp sea salt
• 1/2 tsp black pepper ground

Tzatziki based yogurt condiment

• 2/3 cup Whole fat greek style yogurt grass fed is preferable
• 1/3 cucumber diced
• 1 TBS Chopped mint
• 1 clove garlic minced
• Salt and pepper to taste

INSTRUCTIONS

Tzatziki based yogurt condiment

1. Start by chopping cucumber into 1/4 inch cubes. Put the chopped cucumbers in a large colander and toss with a generous pinch of salt. Place a bowl under the colander and let the cucumbers sit for 20 minutes and allow water to drain.
2. Then, put the cucumber in a bowl and add the yogurt, garlic and chopped mint, plus salt and pepper to taste.
3. Stir everything together. Cover the tzatziki and place it in the fridge until you’re ready to serve.

The Burger

1. Place all the burger ingredients in a large bowl and mix together with your hands until thoroughly combined. Don’t be afraid, get your hands in there – it’s the only way.
2. Divide the mixture into 4 and roll each quarter into a large ball then squash to make a burger patty.
3. Press a small dent in the centre of each burger (this is important) to help stop the burger from rising up too much in the middle.
4. Preheat your grill (broiler) to medium high or prepare your BBQ.
5. Cook the burgers for 5 minutes on each side or until done to your liking.
6. Serve in burger buns from a bakery that uses organic flours with pure ingredients.
7. Add a good dollop of tzatziki on top, a slice of tomato, and a few micro-greens or lettuce greens. (This adds a little crunch and a few more antioxidants)

Printable version

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The post The Ultimate Lamb Burger appeared first on OAC.

June 12th, 2019

This recipe makes the most of an essential summer squash by pairing it with sweet, aromatic basil, and crunchy, protein-rich almonds. This simple sauté is sure to please everyone at your summer cookout.

See below for the full recipe.
You can also pick up a hard copy from our Welcome Desk.

Prep Time: 15 Mins                Cook Time: 15 Mins             Total Time: 30 mins

INGREDIENTS

• 3 large zucchinis halved and cut length wise
• 2 tablespoons extra virgin olive oil
• 1 sprig of the green part of the onion or garlic scape chopped finely
• 1 tsp mustard seeds
• Salt and pepper to taste
• 1/4 slivered almonds sliced almonds
• 1 1/2 tablespoon basil leaves or mint leaves, torn into smaller pieces if large

INSTRUCTIONS

1. Heat a sauce pan to medium heat and add a TBS of Extra Virgin Olive Oil.
2. Saute/toast the almonds and mustard seeds first for 1 minute than add the green onions/ garlic scape for another minute or so until softened.
3. Add zucchini, salt and pepper to taste then increase to medium-high heat and cook for 3-4 minutes. Toss often while cooking.
4. Remove from heat add the basil and let sweat for a minute.
5. Serve hot as a side dish to your main

Printable version

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“When we’re talking about excellence, we’re really talking about effort,” Sensei Cody Diesbourg explains. “You don’t have to be the best at what you’re doing yet, but if you put in the effort that’s where you’re going to get to.”

In class we often ask our kids what kind of effort they need to put into their karate. The right answer is “Black Belt Effort”, and we want them to yell it out convincingly. The idea is to make it clear to them that they shouldn’t be looking to stay at whatever level they are now, but to show the kind of effort that will lead them to where they want to be.

“When we see black belts give to us or show us what it takes to be a black belt,” Sensei Cody adds, “then that really pushes us to push ourselves and have that effort in class to strive to be that black belt, to get to that next level.”

To help our students stay focused and motivated we use short-term and medium-term goals, as well as the long-term goal of becoming a black belt. Our curriculum is organized by belt level, and each one is further divided into smaller levels. When students achieve a particular level, they get a stripe on their belt to indicate that they’re ready to move on to the next step – until they are ready to test for their next belt. This not only helps children stay the course, but it also teaches them the importance of setting goals and of dividing big goals into small, manageable chunks – and that’s a lesson they can apply to other aspects of their lives.

What happens once you get your black belt? “The story’s not over,” Sensei Cody says. “That’s when you have to set your new goals. At Douvris Martial Arts we always teach our students that when you achieve your goals, there are other things out there that you can go for. And really the effort and the time you put in and everything you put into your classes, is where you’re going to achieve that excellence.”

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June 5th, 2019

A delicious and filling salad packed with nutritious nuts and vegetables, and topped with soft goat cheese and a delicious lemon garlic dressing to power you through your day!

See below for the full recipe.
You can also pick up a hard copy from our Welcome Desk.

Yield: 4 Servings             Prep Time: 20 Mins             Total Time: 20 mins

INGREDIENTS

• 1 lb Asparagus
• Extra Olive Oil
• Salt and Pepper
• 2-3 cups Spinach
• 2 oz Goat Cheese
• 2 Roasted Red Bell Peppers
• Handful Pine Nuts
• 2 Scallions

Dressing

• 2 Tbsp Lemon Juice
• 1 Garlic Clove (grated, pressed or diced)
• 1 tsp Dijon Mustard (the real stuff)
• 4 Table Spoons Olive Oil
• Salt and Pepper to taste

INSTRUCTIONS

1. Preheat your oven to 400. Clean and trim the asparagus. Place in an oven-proof dish and toss with olive oil and season with salt and pepper. Roast asparagus for 15 to 20 minutes until tender. Remove asparagus from the oven and let cool on plate.
2. While the asparagus is cooling, cut your roasted red peppers into thin slices and chop your scallions.
3. Then make the dressing by whisking lemon juice, dijon mustard and garlic in a small bowl. Slowly add the olive oil in a steady stream while whisking (this will allow the dressing to emulsify). Season with salt and pepper.
4. Once asparagus has cooled, cut into bite sized pieces.
5. Place the spinach in a serving bowl and add cut asparagus, roasted peppers, scallions, goat cheese and top with pine nuts.
6. Toss with salad dressing before serving or drizzle dressing on top.

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