Motivational Letters and Recipes

18 04, 2019

Easter Office Closure

2019-04-18T07:28:00-04:00April 18th, 2019|News|

We will be closed on Good Friday and also Easter Monday (April 19 - April 22).  We will re-open at 8.00am on Tuesday April 23, 2019.  Have a happy Easter!

18 04, 2019

Lemon Garlic Pork Steaks with Mushrooms

2019-04-18T07:26:20-04:00April 18th, 2019|Recipes|

Ingredients: 4 bone-in pork steaks 2 tsp lemon pepper seasoning 1 ½ tsp sea salt, more to taste 3 tbsp butter or ghee 3 tbsp olive oil 1 cup chicken stock 6 cloves garlic, minced 8 oz cremini mushrooms, quartered 2 tbsp fresh parsley, chopped 1 lemon, thinly sliced Method: o Season the pork steaks on both sides with lemon pepper seasoning and sea salt. o In a large skillet over medium-high heat, heat 2 tbsp of butter and 2 tbsp of olive oil. Pan-sear the pork steaks until they are cooked all the way through and browned on both [...]

18 04, 2019

Long Weekends and Special Events

2019-04-18T07:25:07-04:00April 18th, 2019|Motivational Letters|

You have had a good week and feel totally in control. Now you are facing the long weekend with dread. Holidays, parties, and special occasions can present a challenge as quite often the focus is on food. The trick is to be prepared, avoid the anxiety that sometimes comes along with dieting and celebrate at the same time. The following are a few suggestions to help you have fun and still control your eating. ? Planning ahead is important. Try to anticipate what foods might be available and have a general idea of what you might eat. ? Try to [...]

12 04, 2019

Ottawa Keto Retreat June 15th

2019-04-12T13:05:29-04:00April 12th, 2019|Events, News|

We are looking forward to participating in the upcoming Ottawa Keto Retreat on Saturday June 15th!  Dr. Bishop and Tiia will be speaking about the (physiological/psychological) benefits of lower-carb living, how to incorporate them into a busy life, how to individualize your nutrition needs/wants (and break through body stalls), incorporating/personalizing exercise, and creating motivation/mindset to make a healthy lifestyle long-lasting. We are also looking forward to learning more about therapeutic fasting, incorporating daily functional movements for exercise, and active living for wellness from the other speakers. These retreats create a space not only for education and motivation, but incredible support [...]

12 04, 2019


2019-04-12T10:05:02-04:00April 12th, 2019|Motivational Letters|

We put many barriers in front of ourselves. This often leads to us being stagnant and not doing what we should be doing to become healthier. Exercise: We need more! The most common excuse is fatigue at the end of the day. At a time when we most need to move to de-stress, we prefer to sit and do nothing. Even going downstairs to the treadmill feels like a chore. Simplify! Do a little bit. If weather permits, just do a 10 minute walk. If you don’t have equipment, do 10 squats and 10 push-ups (off a table if you [...]

12 04, 2019

Spinach Artichoke Stuffed Portobello Mushrooms

2019-04-12T07:29:30-04:00April 12th, 2019|Recipes|

If you like spinach artichoke dip and mushrooms, you will love these stuffed mushrooms. Serve them as an appetizer or side dish. INGREDIENTS: 2 tablespoons olive oil 4 medium portobello mushrooms stems and gills removed 1 package frozen chopped spinach cooked and drained, 10 ounces 1 can artichoke hearts drained and chopped, 14 ounce can 4 ounces cream cheese room temperature 2 tablespoons sour cream ½ cup Parmesan cheese grated 2 cloves garlic chopped Salt and pepper to taste 3 ounces mozzarella cheese shredded INSTRUCTIONS: • Brush mushrooms with olive oil, place on baking pan in center of oven and [...]

5 04, 2019

Go outdoors whenever you can

2019-04-05T08:00:15-04:00April 5th, 2019|Motivational Letters|

With spring (hopefully!) arriving soon, it’s important for all of us to get outdoors. I remember a significant study Dr. S. Panda did, determining the amount of outdoor exposure of people living in San Diego. It amounted to only 1 hour per day; and this is in a warm sunny climate. We don’t go outside enough! We live from car to house, house to gym, house to work, work to house. We lack sun. The benefits of getting sun exposure are immeasurable. We don’t want to burn, just get sunlight. Even on a cloudy day, enough UV rays are getting [...]

5 04, 2019

Weekday Meal-Prep Pesto Chicken & Veggies

2019-04-05T07:21:31-04:00April 5th, 2019|Recipes|

This is a quick and easy make ahead meal that would be a perfect lunch to take to work. Ingredients: 2 tablespoons olive oil 4 boneless, skinless chicken thighs, sliced Salt, to taste Pepper, to taste 1 lb green beans 2 cups cherry tomatoes, halved ½ cup basil pesto Preparation:  In a large pan, heat olive oil and add chicken thighs.  Season with salt and pepper. When the chicken is completely cooked through, remove from pan.  Slice into strips, and set aside.  Add green beans and cook until crisp tender.  Return the chicken strips to [...]

29 03, 2019

Ways to control your mental life

2019-03-29T08:29:32-04:00March 29th, 2019|Motivational Letters|

James Allen said: "Dream lofty dreams and as you dream, so shall you become.” When I hear people say: "I've lost focus;” or, "I'm overwhelmed;” or, "I haven't got any more motivation;” or, "There is so much going on in my life, I just can't handle worrying about this program,” I'm left wondering about how I can help the individual regain the enthusiasm, drive, desire and tenacity to get back on track. You see, I say these things to myself also. I think most human beings do. The question is: "Are there methods to turn around self-defeating thoughts?” There are! [...]

29 03, 2019

Spicy Beef Lettuce Wraps

2019-03-29T08:25:47-04:00March 29th, 2019|Recipes|

Ingredients: 450g beef steak ¼ tsp each salt and pepper 3 tbsp lime juice 2 tbsp olive oil 2 tsp chili garlic sauce 1 tsp grated fresh ginger 1 tsp liquid honey 1 tsp soy sauce 1 tsp sesame oil 1 sweet red pepper, thinly sliced 1 cup carrot, thinly sliced 1 cup cucumber, thinly sliced 2 green onions, thinly sliced 12 large lettuce leaves (Romaine work very well) Method: • Sprinkle steak with a pinch each of the salt and pepper. Place on a greased grill and cook to desired doneness. Let stand for 5 minutes before slicing. • [...]

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