Motivational Letters and Recipes

13 09, 2019

A morning and evening routine

2019-09-13T10:43:12-04:00September 13th, 2019|Motivational Letters|

Many of our patients have days that feel chaotic. I often feel the same way. Unpredictable and unanticipated work, family issues, meetings; things or people or situations we seem to have no control over take over our time and attention. Much like clutter around the house, this leads to erratic and mindless eating. One way to cope with this is to have a morning routine. Below is a link to a podcast by Tim Ferriss who I’ve talked about before. He has written 4 books and is an accomplished athlete and entrepreneur. He, and so many of the accomplished people [...]

13 09, 2019

Cheesy Spaghetti Squash

2019-09-13T09:30:44-04:00September 13th, 2019|Recipes|

Ingredients: 1 spaghetti squash ½ cup sour cream 1 egg, lightly beaten 1 tablespoon minced garlic ¼ teaspoon dried Italian seasoning ¼ teaspoon dried thyme ½ teaspoon salt ¼ teaspoon black pepper ¾ cup shredded cheddar cheese Method: • Place spaghetti squash in a soup pot with an inch of water. Cover and bring to a boil over high heat. Cook 25 to 30 minutes, or until a knife can be inserted into the center. Remove from pot and cool slightly. Cut squash in half lengthwise, remove seeds, and using a fork, scrape out strands of squash. • Preheat oven [...]

6 09, 2019

Dr. Bishop’s Simple Rules

2019-09-06T08:21:11-04:00September 6th, 2019|Motivational Letters|

1. Lower your expectations on how quickly weight loss will occur. We are all different metabolically, socially, medically. It will be slow for some, faster for others. Be patient. 2. Motivation. None of us wake up motivated to eat better or exercise more. It’s an effort. Realize the effort is worth it. Start some sort of exercise. Don’t expect yourself to “want to do it”. Just do it, and you will feel better afterwards. 3. Be willing to change. No one ‘diet’ is necessarily going to work for everyone. You need to find out what works for you. Be willing [...]

6 09, 2019

Asian Beef Zoodle Soup

2019-09-06T08:02:52-04:00September 6th, 2019|Recipes|

A quick, flavorful Vietnamese-inspired soup. Zucchini substitutes for rice noodles. The steak is sliced thinly and cooks in less than a minute in the ginger-garlic beef broth. Top this with fresh lime, basil, cilantro, jalapeno and scallions and you have one tasty faux pho! Ingredients: 1 tablespoon coconut oil 1 small onion (halved and thinly sliced) 6 ounces fresh shiitake mushrooms (stemmed and sliced) 2 cloves minced garlic 2 teaspoons minced fresh ginger 5 cups beef broth 2 tablespoons coconut aminos or soy sauce 2 teaspoons fish sauce 1 teaspoon salt 2 medium zucchini 12 ounces boneless beef sirloin steak [...]

30 08, 2019

Too Tired, Too Busy

2019-08-30T13:51:03-04:00August 30th, 2019|Motivational Letters|

These are likely the most common things I hear when people tell me why they didn’t exercise or why they had trouble making good decisions about food. I’m not really sure who isn’t too busy or too tired, but I think it’s important we realize when we might just be making excuses for not doing those things which bring us closer to our goal. We create our own energy, and we define our own lives. We cannot allow ourselves to give in to perceived ‘busyness’ or perceived ‘fatigue.’ If you know you will feel better tomorrow if you do a [...]

30 08, 2019

Basic Chaffle

2019-08-30T13:45:03-04:00August 30th, 2019|Recipes|

We were inspired by a client who made this recipe! If you don’t have a waffle iron, you could make this as a pancake/wrap as well. Mini waffle irons (individual size) can be found on Amazon.ca or at Bed Bath and Beyond! Basic Chaffle Ingredients - 1 large egg - ½ cup shredded mozzarella Instructions: - Whisk egg and add shredded mozzarella (finely shredded is best) - Heat waffle iron and cook 2-3 minutes or until desired consistency Makes 2 small waffles. Count each waffle as 1.5 servings of protein. Whole recipe = 3 servings of protein. Options: - Add [...]

23 08, 2019

So much food everywhere

2019-08-23T07:47:58-04:00August 23rd, 2019|Motivational Letters|

Two things struck me this week; one was a picture posted on Facebook of a crowded beach in the early 1970’s. There were no, and I mean not one, overweight people on the beach. What has changed? Many things of course, from activity levels going down, to more stress and reduced quality of sleep, but the main thing is food availability. I remember beaches in the 70’s. There were no food stands and no fast food franchises close by. If we went to the beach we might take a small cooler with juice and fruit, but never considered taking much [...]

23 08, 2019

Turkey Mango Salad

2019-08-23T07:30:03-04:00August 23rd, 2019|Recipes|

Ingredients: 1 tsp sesame oil 8oz ground turkey 4 garlic cloves, minced 2 tbsp fresh ginger, minced 1 tbsp fish sauce 2 mangoes, peeled and chopped 1 small red bell pepper, chopped 2 tbsp fresh cilantro or basil, chopped 2 tbsp fresh mint, chopped 2 tbsp lime juice Pinch of sugar Dash of hot pepper sauce Directions: • In a large non-stick skillet, heat oil over a medium-high heat. • Cook turkey, garlic, ginger and fish sauce, stirring often, for about 5 minutes or until no longer pink inside. • Remove from heat. • In a large bowl, blend mango, [...]

16 08, 2019

Low Carb Broccoli Salad

2019-08-21T11:09:48-04:00August 16th, 2019|Recipes|

Yields: 4 servings Ingredients for the salad 2 heads of broccoli cut into bite size pieces ½ cup of shredded cheddar cheese ¼ of a red onion, thinly sliced ½ cup of chopped celery ½ cup of toasted sliced almond 4 slices of bacon cooked and crumbled 2 tbsp of freshly chopped chives Directions • In a medium pot bring 4 cups of salted water to a boil. While waiting for water to boil, prepare a large bowl of ice water. • Add broccoli florets to the boiling water and cook until tender 1-2min. Remove florets with a slotted spoon [...]

16 08, 2019

Get Right Back On Track

2019-08-16T08:15:34-04:00August 16th, 2019|Motivational Letters|

GET RIGHT BACK ON TRACK These important words express the main rule of achieving success in weight control. Remember, no one is perfect. We must pre-plan our shopping, meals and exercise, but we will obviously not always carry out these plans perfectly. All is not lost when this occurs. Always focus your attention on the positive aspects of your behaviour. Don't use negative aspects for self-reproach; use them as a learning experience to inspire you to pursue productive and imaginative steps to achieve the goal of a lifestyle that leads to long-term weight control. GET RIGHT BACK ON TRACK means [...]

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