Quick & Easy 3 Ingredient Smoothie Recipe

It’s always better to eat whole foods and homemade foods! Let’s eat more mindfully and put more wholesome foods into our bodies 🙂


  1. ½ regular sized avocado or ¼ large avocado 
  2. One ripe banana (if you use a frozen banana no need to add ice cubes, I used ice cubes in this video)
  3. 4-5 ice cubes (made with filtered water)
  4. 1 cup milk (I used organic soy milk, choose based on your preference)  
  5. Optional sweetener: 1 tbsp honey/agave/maple syrup or 2 pitted dates
  6. Optional add-ons: 2 tbsp chia seeds, hemp seeds or flax seeds (for extra protein & nutrition)


  1. Place avocado, banana and milk into blender and blend until smooth.
  2. Add ice cubes, sweetener and add-ons. Blend until you get a smooth consistency.
  3. If you prefer your more liquid in your smoothie feel free to add more milk. 

Enjoy this delicious & healthy snack or breakfast smoothie!  🙂


Free printable PDF of Quick & Easy 3 Ingredient Smoothie Recipe

Watch on YouTube:

Treatment At The Comfort Of Your Own Home.

TurboTorp Massage Percussion Gun

What I Like: Improves blood flow, circulation and mobility. Provides deep tissue massage. Good for general stress relief or relaxation. May help with post-workout muscle soreness and may help relieve muscle tension/stiffness.

Buy Now: https://www.turbotorp.com/products/turbotorpv2

10% Discount Code: IG10%

Watch on IGTV or YouTube @QueeniePhysio: “Massage Percussion Guns. Are They Worth The Hype?” and “TurboTorp Massage Percussion Gun: Product Demo.”

Sidekick Swerve Muscle Scraper

What I Like: Non-porous, unbreakable and durable material. Muscle scrapers effective for improving blood floor and circulation to stimulate healing, breaking up scar tissue and reducing muscle tension and stiffness.

Buy Now: https://sidekicktool.com/collections/frontpage/products/swerve-muscle-reliever

20% Discount Code: QueeniePhysio

Education & Demo Video on IGTV or YouTube @QueeniePhysio: Coming Soon


Disclaimer: I always recommend an assessment with a registered physiotherapist before making any purchases to get a proper diagnosis of your condition and determine the best treatment plan for you. The products here often do not work standalone and should be combine with education, lifestyle and habit changes, work or technique modifications and rehabilitative exercises from your physiotherapist. 

Cultivating Self-Care & Self Compassion (Free PDF Instructions For Rose Petals Epsom Salt Foot Bath


What is self-care to you? One way I love treating myself in the evening is dimming the lights, playing soothing music and meditating while using this lovely Rose Petal Epsom Salt Foot Bath (find free downloadable PDF instructions for foot bath at the end of this post). My mind, body & breathing achieve complete calmness and relaxation.

Let’s also be mindful that self-care and self-compassion are not simply tasks we check off on our list (i.e. do meditation, deep breathing, etc.). We are often the harshest critics on ourselves. We may judge or speak to ourselves in ways we would not to a best friend. Nonetheless, studies have shown Loving Kindness Meditations to decrease feelings of burnout and increased resilience (Seppala et al., 2014). Compassion also improves quality of life, satisfaction and management of chronic illness for people in pain. For health professionals, self-compassion improves wellbeing, prevents professional burnout & anxiety, and reduces medical error & malpractice claims. More importantly, research supports that we can train ourselves to become more compassionate (Halifax, 2012).

To truly love and care for ourselves, we need to treat ourselves with greater kindness and compassion. We need to be AWARE and MINDFUL that we are human. We all suffer, make mistakes and have flaws. Let’s give ourselves permission today to be kind to ourselves. If you would like to join me right now, put a gentle hand over your heart, feel the warmth of your hand on your chest and say with gentle words to yourself out loud or in your thoughts “I care about you. I’m here for you. You will be okay.”


Rose Petals Epsom Salt Foot Bath FREE Downloadable PDF Instructions

Combine Foot Bath with Diaphragmatic Breathing:

How to: Diaphragmatic Breathing for Stress & Anxiety Management YouTube Video

11 Self-Care Tips To Help You Thrive This Pandemic (Free Downloadable PDF Tip Sheet)

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Watch the video “My Mental Health Story + 11 Self-Care Tips to Help You & I Thrive this Pandemic” on YouTube or on Instagram’s IGTV!

1. Acknowledge & experience your emotions.

  • This is a challenging time for all of us. It’s normal to experience different emotions.

2. Sleep well.

  • Sleeping well boosts your immune system and prevents you from getting sick!

3. Set a wake-up time.

  • Have a productive start to your day.

4. Open the blinds, curtains and windows.

  • Get some vitamin D.
  • Get some fresh air.

5. Make a wholesome breakfast.

  • Good nutrition is important for a strong body.

6. Drink a hot beverage.

  • Don’t rush. Sip your drink and take things slow.

7. Flexible daily agenda.

  • Watch “8 Self-Care Tips To Build A Flexible Daily Action Plan This COVID-19 Pandemic.”

8. Wholesome lunch + dinner and eating mindfully.

  • Eat mindfully.
  • Awareness of emotional eating.

9. Self-care.

  • Personal hygiene, laundry and make bed.
  • Pamper yourself a little!

10. Gratitude Journal or Jar.

  • Write down what you are thankful for.

11. Listen to news updates but do not watch news the entire day.

  • Don’t expose yourself to unnecessary stress.
  • Read the news mindfully & critically. There’s a lot of misinformation on social media.

Download cheat sheet: 11 Self-care Tips PDF

Follow @QueeniePhysio

Book An Appointment with Queenie

Quick & Easy Recipe for Homemade Bread Without Yeast

Watch YouTube Video Here: https://www.youtube.com/watch?v=BnaohRwienU



  • 2 cups all purpose flour (if using whole wheat flour you can reduce it by ~1/4 cup but check the consistency at the end)
  • 1 tbsp baking powder
  • ½ teaspoon salt
  • ¼ cup brown sugar
  • Optional toppings: dried fruit (cranberries, raisins, etc.), chia seeds, pumpkin seeds, flax seeds, hemp seeds, etc.
  • 1 large egg
  • 1 cup milk (you choice of milk, I used almond milk)
  • ¼ cup oil (your choice of oil, I used olive oil in my recipe)


  1. Mix all dry ingredients together.
  2. Mix all wet ingredients together with a spoon or electric mixer.
  3. Preheat oven to 350 degrees.
  4. Gently fold dry ingredients into wet ingredients until you get a moist mixture (it’s like a thick toothpaste consistency).
  5. Place parchment paper into baking loaf pan (I did this because I’m lazy and I don’t want to wash and scrape the pan) OR coat a light layer of olive oil on the pan.
  6. Put batter into baking loaf pan (leave ~1inch at the top for bread to rise).
  7. Optional: Decorate top of bread with more toppings.
  8. Optional: Cover top of pan with a layer of aluminum foil (reduces burning or browning but if you prefer the brown and crispy texture you can skip this step)
  9. Place pan into oven at 350 degrees and bake for 55 minutes to 1 hour.
  10. Check if bread is fully baked by inserting a toothpick. Bread is fully baked if toothpick comes out clean.
  11. Let the bread sit and cool for around 15 minutes before slicing to serve.
  12. Store bread slices in an airtight container in the fridge for up to 3-5 days and reheat bread in a microwave the next time you eat it!