Body in Balance MN

Best Therapeutic Massage and Bodywork: injury treatment and prevention with relaxing massage for stress release


Answers to common questions about massage, common soft tissue conditions, best stretches for maintaining healthy soft tissue, corrective fitness, pain and inflammation management plus nutrition tips, healthy recipes,and more.

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Cauliflower Rice

Posted by Katrina Koller on June 2, 2012 at 12:55 AM Comments comments (0)

Learn how to make easy cauliflower Rice - a great gluten alternative.  Baking cauliflower brings out its sweetness and the texture is wonderful.  Best with a bit of parmason cheese but if you need a dairy-free alternative, try backing with some Fox Point Seasoning from Penzeys and coconut oil - I tried it and it was really tasty!

Kung Wow Chicken

Posted by Katrina Koller on June 2, 2012 at 12:10 AM Comments comments (0)

Easy Kung-WOW Chicken

(fast Chinese food at home without the gluten or the MSG!)




2 tablespoons coconut oil

2 lbs organic chicken – cut into 1″ cubes

1 organic red pepper (peppers are notoriously pesticide laden-go organic) chopped

1-2 teaspoons Thai chili paste (check ingredients). Spice it to your liking

6-12 fresh mushrooms - sliced (I used baby bella mushrooms)

1 small can water chestnuts, cut in fourths

Fresh ginger, grated (about 1″ of a piece of ginger that has been peeled) NOTE:  keep your hunk of ginger in the freezer in a ziploc bag.  It is easy to peel and grate and it will last almost forever!

2-3 cloves garlic, put through a garlic press or finely diced

1/2 – 1 cup organic chicken broth

1/2 cup tamari

1 tsp sesame oil

1/4 cup organic peanut butter (I used Earth Balance)


Heat the coconut oil in a large skillet.  When hot add the chicken and the red peppers in the pan and DO NOT TOUCH.  Let it sit until it browns then stir.  Cook until chicken is cooked through and remove from the pan.


Add the chicken broth, chili paste, tamari, peanut butter, garlic, ginger, andsesame oil and stir to combine over low heat.


Add in the mushrooms and water chestnuts and stir to combine.

Serve over brown rice.



Vanilla Bean Cake

Posted by Katrina Koller on June 1, 2012 at 11:55 PM Comments comments (0)

This is definitely one of my favorites. I was impressed with what can be done with black beans and chocolate, so imagined white beans would produce an equally tastey and moist cake. It's fabulous! Better eaten cold the next day.  It is gluten-free, sugar-free and dairy-free and it is supposedly kid-friendly (just don't mention the beans or that it is gluten and sugar free) or in my case husband-friendly.  I used canned beans instead of cooked beans (rinsed well of cours!) to speed up the prep time. Keep refridgerated.

Vanilla Bean Cake

(gluten-free, sugar-free, diary-free)

Add to food processor:

1 and 1/2 cans of Northern white beans - organic is best, rinse well and drain

5 eggs

3/4 tsp vanilla liquid stevia (do not measure over thebatter, just in case it spills out)

1 tsp vanilla extract

1/3 cup honey  (I use raw vanilla honey from the Linden Hills farmer's market but any honey will do)


Puree well.



1/4 cup coconut oil, liquefied (melt on the stove for just a minute or in the microwaive for a few seconds)

1/3 cup coconut flour, sifted

1/3 cup almond flour/meal

1/2 tsp sea salt

1 tsp baking soda

1.5 tsp baking powder


Puree well.


Pour into springform pan, lined with unbleached parchmentpaper on the bottom, and greased all around.


Bake at 325 degrees for about 30 minutes or until a knife can be inserted into the middle and come out clean. If it's comes out mostly clean, it's done –it’s very moist!  Bake for about 22 minutes for cupcakes.



Melt over double boiler:

1.5 bars of 3.2 oz dark chocolate

3/4 cup coconut milk


When the chocolate has just barely melted, remove from heat.



2 tbsp honey

10 drops liquid Stevia

2 to 4 tbsp coconut flour, sifted.

Refrigerate until the frosting has cooled, about 15 minutes.(You know it's ready when it is the texture of frosting.)


When the cake has cooled fully, top the cake with the frosting.


Super Rich Black Bean Cocoa Brownies

Posted by Katrina Koller on June 1, 2012 at 11:40 PM Comments comments (0)

I discovered this recipe while sampling it at a Maximized Living Recipe night and could not believe it was a) sugar-free and b) had black beans in it!  I took one home with me and gave one to my husband who has the palet of a 5 year old (limited taste for anything too healthy). He said "these are really chocolately and moist - are there any more or did you eat the last one?"  He has eaten slighty fewer with the knowledge that they contain black beans, but they are still relied upon as a decadent guilt-free dessert in our house.  I modified the original recipe to be diary free (replacing butter with coconut oil). 

Super Rich Black Bean Brownies

(gluten-free, sugar-free, dairy-free)

1 can black beans drained and then rinsed well

½ cup cocoa

4 Tbsp extra virgin coconut oil

½ cup xylitol

2 level tsp. Stevia powder

1 tsp. organic vanilla extract

3 large free-range eggs

½ cup gluten-free flour (almond flour or Amy’s gluten freeall purpose flour)

¼ tsp. sea salt

¼ cup water


Blend all wet ingredients first, then blend in remaining dry ingredients. Use blender or food processor versus regular hand mixer to more thoroughly blend black beans. Note: be sure to rinse black beans to reduce gas effect from beans.  Grease pan with coconut oil.  Bake for 40 min. at 350 degrees.  Allow to cool for 10-15 minutes. 

Frosting:  dark chocolate can be melted with cocnut oil, stevia or xylital and coconut flour for a faux frosting or glaze.


Everything-free Carrot Cake

Posted by Katrina Koller on June 1, 2012 at 9:30 PM Comments comments (0)

Katrina's Everything-free Carrot Cake

3 organic free-range eggs

3/4 cup olive oil/extra vigin organic coconut oil (I use coconut oil - melted for easier mixing)

1 1/2 cup Xylitol* (or use 1 cup xylitol with 2 tsp. stevia powder or stevia drops - sweeten to taste)

2 tsp vanilla

2 tsp cinnamon

1/4 tsp salt

1 cup almond flour/meal*

1/2 cup gluten-free all purpose baking flour*

1/2 cup coconut flour*

2 tsp baking soda

2 cups grated organic carrots

2 cups unsweetened coconut (finely grated coconut)

3/4 cup crushed walnuts or peacans

1 can crushed pineapple drained (small can or 8 oz can)

3/4 cup black currents (or raisins)

almond milk or orange juice to moisten if batter appears too thick (I used up to around 1/3 cup if necessary)

Mix wet ingredients, then blend in dry ingredients and bake at 350 until toothpick comes out clean.  Do not over-bake - cake will dry out if overly browned on top.  I use a spring form plan lined with wax paper for easy removal.

Cream Cheese Frosting (for those not concerned about diary)

1-8 ounce packages organic cream cheese

1 cup "powdered" xylitol/stevia to taste

1 tsp vanilla

Mix together and use as frosting.

Store cake in the refridgerator.

*Variations and Notes:

About alternative flour: coconut flour and gluten free flour can be exchanged with whole wheat flour or regular white flour if gluten is not a concern.  Coconut is finer a bit grainier and sweeter in consistency and is typically used in smaller amounts when pared with almound meal. They can both be found at any organic or Whole Foods market.  Gluten free flour can be exchanged with almond meal for a more dense cake.

About natural sweeteners: Xylitol has the look, taste and consistency of sugar and is nearly a 1-1 replacement but is a bit pricey (about $5.00 for a cup!).  Stevia is stronger and is sold in smaller amounts in a white powder form (in bulk typically) or in a liquid form (usually in the baking section near the vanilla extract). Be careful not to use too much - if overused it can leave a bitter aftertaste.  Both Stevia and Xylitol are completely fructose-free (unlike honey, agave and sugar) and are considered healthful to consume.  1/2 cup Honey or Agave can be used with 4-6 stevia liquid drops or 2 tsp powder (add more or less to desired taste) if fructose or glycemic index is not a concern. Agave has much lower glycemic index compared with Honey.  All of these sugar alternatives can can be purchased in bulk at organic markets and cooperatives.

Spices: 1/2 teaspoon freshly ground nutmeg or allspice can be added for more of a pumpkin pie flavoring

Fruits: applesauce or grated apple can be added in place of 1/2 of the pinneaple

Oil/butter: coconut oil can be exchanged with olive oil, vegetable oil or butter - cooking time may vary if alternative oil is used.

Sciatica - Intense Pain in the Buttocks & Down the Leg

Posted by Katrina Koller on February 28, 2012 at 8:20 PM Comments comments (0)

Sciatica is often confused as being a disease.  However, it is actually a symptom of a disease commonly understood as compression of the sciatic nerve.  This is mainly caused by a slipped or herniated (bulging) disc. Sciatic pain usually radiates from the lower back via one of the of buttocks, along the path of the sciatic nerve down the leg to the toes. Pain can be excruciating and can worsen on exertion.  In severe cases, the lower back can also get "locked" in a sideways bending position. 

Many other conditions can create this type of intense pain, since any number of nerves can become impinged or compressed by deep layers of soft tissue near the spine and in the buttocks, by mis-alignments of the spine, imbalances in the muscle groups (such as anterior muscles creating tension on posterior gluteal tissue and surrounding nerves) or fascial adhesions in the hip joint capsule.  This can create similar symptoms (radiating pain, numbness, tingling).  These conditions - much more common than true sciatica - involve compression of the peripheral sections of the sciatic nerve and are often equally painful and intense. Tension in the soft tissue of the piriformis, gluteal and other related muscles is usually the cause behind it.

Activities that can cause this condition are : 

Sitting or standing for long periods

Protruding the head for peering at the computer screen

Sitting with a wallet in the back pocket

Sleeping in a fetal position

Driving (holding the foot on the car accelerator- which immobilizes the gluteal muscles)

Psoas minor and major are two muscles of the abdomen and pelvis that flex the trunk and rotate the thigh. These muscles are continually shortened by sitting for long periods in a reclined position in sloping chairs or sleeping in a fetal position. Tension in these muscles can activate trigger points in the opposing gluteal muscle group (muscles in the buttocks) causing sciatica-like pain.

The standard treatment for pseudo sciatica is similar to sciatic nerve treatment with more emphasis on stretching exercises, anti-inflammatory drugs and massages. Sciatica alternative remedies like clinical massages, yogic exercises, chiropractic manipulations and homeopathic treatment can play a pivotal role in treating pseudo-sciatica. All treatment is followed by correcting faults in the gait of the patient and occupational positions.


Recent studies published in peer-reviewed medical journals have confirmed that Therapy (Massage) combined with corrective exercises produces better long outcomes than surgery.   A clinically trained massage therapist can support and hasten the work of a Dr., Physical Therapist, Rehabilitative Specialist, Chiropractor or other health professionals by restoring the health and balance of soft tissue in the body and reducing pain and inflammation.  So don't make the mistake of relying on exercises (PT) alone.  Get out of pain and stay out of pain by integrating the help of a skilled Massage Therapist.

Curious about the science behind massage?  This article explains how massage actually works to reduce inflammation:


Tendonitis and Carpal Tunnel Syndrome Explained

Posted by Katrina Koller on February 26, 2012 at 11:55 PM Comments comments (0)

I am seeing an increasing number of clients with Tendonitis and Carpal Tunnel Syndrome (CPS) so I thought I would post on this subject since seeking treatment through conventional pathways can be frustrating and often unproductive. 

The first question to ask is: why are these conditions becoming more commonplace?  Tendonitis (inflammation of the tendon causing pain and swelling) or “tennis elbow” typically results when a tendon becomes tight and inflamed due to overuse.  Simple, right? Not necessarily.  These nerve compression conditions can result from tension or overuse and can be exasperated by even relatively mild neck and shoulder conditions.  Tendons and nerves in the extremities or in the peripheral joints (the elbow) become more vulnerable when the neck and shoulder are tense or when the brachial nerve complex (nerves that exit through the shoulder) becomes partially impinged - common with rounded shoulder posture and/or repetitive arm/shoulder movements. Electronic devices, desk work, occupations that require repetitive hand/arm/shoulder movement all contribute to rounded shoulder postures and neck/shoulder tension in general. Perhaps it is no surprise that with the increase in the use of electronic devices and texting that there is an increase in these conditions.  Even a history of whiplash or cervical trauma can play a role in tendonitis or CPS.  This is because the extremity portion of the nerve can lose its blood supply and nutrients and become more susceptible to injury and compression - a condition termed “Double Crush Syndrome” or “Multiple Crush Syndrome”. Multiple Crush Syndrome is now thought to be a causative factor in the majority of CPS and tendonitis cases (See the PubMed abstract below for a quick reference). Tense muscles in and around the joints can also overload joints (such as common with the thumb or elbow) leading to arthritis and a great deal of pain.  Many of these conditions are avoidable and can be managed with precise soft tissue manipulation on affected tissue.

  Anti-inflammatory medications, cortisone injections and then surgery are the standard medical recommendations for  tendonitis/tendonosis (“tennis elbow”;) and Carpal Tunnel Syndrome with usually little or no mention of therapeutic massage or soft tissue manipulation as a treatment option.  None of these treatments address soft tissue dysfunction – a primary cause for the vast majority of these conditions. Many hand/finger/wrist conditions get thrown into this condition category without specific identification or investigation of root causes. For example, a cortisone injection may address symptoms only, and only if that pain is actually caused by inflammation.  In many cases, inflammation is not even a factor.  Severe pain often exists without actual inflammation. Furthermore, injections and surgery while sometimes effective temporarily, can leave scar tissue causing even more nerve or tissue damage and more pain in the weeks, months or years following surgery.  Unfortunately, I usually end up seeing clients weeks or months after they’ve seen doctors or physical therapists or following surgeries -many of which provide temporary results or produce other problems in the nearby nerves or tissues due to surgical scarring.

 The good news is that these conditions are very easy to treat by an appropriately trained massage therapist or bodyworker. Look for a therapist with specific clinical training in rehabilitative or therapeutic massage. Substantial pain relief is typically realized in the initial session.  The source of the pain can often be traced up the arm, shoulder, neck or all three and unhealthy tissue can be addressed directly and the area will heal permanently. If caught early, treatment can be in as few as 1-3 sessions.  More severe cases may take 6 sessions or more.  Even in severe cases clients are usually able to resume their daily work activities during the treatment.  It would seem that this is a much better deal than being out of commission entirely following surgery for 6-8 weeks with no guarantee of permanent relief. Unless of course you really would LIKE to be out of commission entirely :-)

Interested in learning more? For a scientific peer-reviewed article abstract explaining why surgical treatment may not relieve symptoms, go to this link:



Science Behind How Massage Reduces Inflammation & Speeds Recovery

Posted by Katrina Koller on February 9, 2012 at 12:25 AM Comments comments (0)

Finally, long overdue research is published explaining precising how massage affects your muscles (and other soft tissues) at the cellular level. In a nutshell, the article explains biomechancially how massage reduces inflammation (in the biopsied test subjects).  It goes on to make the point that massage reduces pain AND enhances recovery while popular anti-inflammatories (NSAIDs) like Advil and Ibuprophen are effective in reducing pain and inflammation but do nothing to enhance or speed recovery of soft tissue (muscles, tendons, ligaments and fascia).  So what's the better long term investment for your injured or stressed tissue?  Massage - hands down.  Curious?  Read the full article by clicking on the link below

Complicated Back Pain - is massage a luxury or an investment?

Posted by Katrina Koller on February 4, 2012 at 10:40 PM Comments comments (0)

According to top medical authorities including Mayo Clinic and the American Association of Neurological Surgeons, more than 90% of back pain resolves with conservative treatment.  It is also widely known that physical conditioning or exercises that strengthen the muscles and structures that support our spine are essential in both preventing and treating back pain. 

Simple solution, right? Just exercise your way out of pain OR undergo 6+ weeks of Physical Therapy and poof - your pain goes away.  Well, anyone who has experienced debilitating back pain knows how difficult this path can be.  All too often, back pain leaves us in so much pain that we can barely make it off the couch, or find a way to sleep comfortably.   How can Physical Therapy, exercises or even Yoga be practical? 

This is where Orthopedic (structural) massage can play a key role.  A well trained massage therapist can identify causative unhealthy tissues (muscles, tendons, ligaments and joint/spine stabilizing structures) through palpation and work methodically to restore the health of those structures to get you out of pain and moving faster.  The key of course is to reduce pain enough to allow you to return to your daily activities including a healthy exercise regime or, depending on your level of pain - Physical Therapy.  More healthy, balanced tissue supporting the spine = better alignment and less pressure on adjacent nerves.  Unlike a spa massage, a well planned Structural Massage session that helps you understand your condition and how to prevent it is an investment in your health, not a habit forming luxury. 

For the athlete, runner or physically fit individual, back pain symptoms and muscle imbalances go unnoticed until a spasm occurs. This is actually just as common in active individuals (for example runners with tight hip flexors, or weight lifters focusing on too much of the wrong muscle groups) or those sitting or standing for long periods when abdominal core muscles become short and tight overpowering the long and overstretched muscles supporting your spine.  A muscle imbalance can set your back up perfectly for a spasm (knife like stabbing pain) with the simple motion of getting out of a car or bending over to reach something.

Carpel Tunnel Syndrome & Nerve Entrapment

Posted by Katrina Koller on February 4, 2012 at 10:15 AM Comments comments (0)

I see plenty of clients in my practice who have wasted weeks, months or years getting the wrong treatment and diagnosis for their hand pain or numbness. Many find themselves seeing multiple medical specialists, getting injections and sometimes wasting time undergoing unproductive Physical Therapy Treatment while their pain stays constant or worsens.  All too often people diagnosed with Carpal Tunnel Syndrome (CTS) have surgery only to find that their symptoms have not improved or they return a few years after the surgery.


One reason for this is a phenomenon known as "Pseudo-Carpal Tunnel Syndrome." Another is "Double Crush Syndrome." Both are reversible soft tissue imbalances easily treated with myofascial release and a well planned orthopedic structural massage session.  What is a soft tissue imbalance?  It's when muscles, tendons, ligaments and fascia on one part of the body (or arm or neck in this case) begin to get overworked while another opposing group of muscles gets weakened and unhealthy.  This imbalance can put undue pressure on joint structures and nerves ultimately cutting off blood supply to a nerve causeing pain, tingling or numbness.  These types of soft tissue imbalances can occur anywhere in the body.



Pseudo-CTS happens when other muscles are tight along the arm, neck, or chest on the same side as the symptomatic wrist. A tight pronator teres, a muscle located near the elbow, can affect the median nerve, causing neurological symptoms in the wrist. So can the scalenes, a muscle group found on the front side of the neck. So can the pectoralis minor, located deep to the pectoralis major in the chest.  When tight, any of these muscles can clamp down on the median nerve or the brachial plexus, a nerve bundle that supplies the median nerve.  The client or patient may never actually feel pain in these areas, which complicates the diagnosis.


In the case of Double Crush, there may be a minimal impingement to the median nerve at the wrist, but sometimes not enough to create symptoms if only that one structure is involved. But add to this imbalance a tight pectoralis minor, or scalenes, or pronator teres, and that nerve is now crushed at two locations (hence the name "Double Crush"), creating enough impingement on the nerve to now create symptoms in the wrist. Take the pressure off one of these other structures, and the wrist is often no longer symptomatic. And after a course 4-8 Structural Massage sessions, surgery is often not necessary.  Some milder cases can be addressed with as few as 3 treatments.

Because medical specialists are trained to focus on the area of complaint, they rarely investigate other non-symptomatic but causative structures, often leading to misdiagnosis and unfortunately, sometimes unnecessary surgery. Few will suggest soft tissue manipulation (massage) and even fewer are connected to well trained therapists that can treat their patients.