Motivational Letters and Recipes

15 06, 2018

Finding Motivation

2018-06-15T07:22:23+00:00 June 15th, 2018|Motivational Letters|

All of us, on most days of the week I suspect, find ourselves in a motivational rut. We lose the desire to eat well and exercise, we put off cleaning that unforgiving room, delay doing our taxes, put off that report that is due very soon and a variety of other significant and not so significant issues that face us daily. Each of these tasks requires some degree of motivation to accomplish. Of all of the ones I’ve touched on above, I consider good eating to be one of the most difficult. Difficult because making good food choices requires strong [...]

15 06, 2018

Broccoli Salad

2018-06-15T07:18:45+00:00 June 15th, 2018|Recipes|

Ingredients Salad: 3 cups small broccoli florets ½ cup chopped red onion ¼ cup sunflower seeds ¼ cup raisins ½ cup feta cheese, crumbled Dressing: ½ cup plain yogurt ¼ cup mayonnaise 1 tbsp. lemon juice Salt and pepper Instructions • In a salad bowl, combine the broccoli, onion, sunflower seeds, raisins, and cheese. • In a measuring cup stir together the yogurt, mayonnaise and lemon juice. • Pour over the salad and mix until combined. Season with salt and pepper to taste. • Cover and refrigerate for 2 hours or up to 2 days. Makes 6 servings; count each [...]

8 06, 2018

Don’t put off change!

2018-06-09T07:00:34+00:00 June 8th, 2018|Motivational Letters|

Recently I met a patient whom I had seen a number of years ago. Back then, her weight had come down significantly, then she stopped coming. The weight came back on, and now she has had a vascular event. I realize that weight and circulation may be just an association and not causation, however, if there is an association, I would have hoped we could have helped her with further lifestyle changes to prevent this event. Fortunately she is doing well. She has now returned to reduce her inflammatory visceral fat, and I am happy she feels so determined to [...]

8 06, 2018

Steak and Eggs with Chimichurri

2018-06-09T00:06:27+00:00 June 8th, 2018|Recipes|

This would make a fantastic weekend brunch! Ingredients: Chimichurri: 1 C coarsely chopped parsley 1 clove garlic ½ tsp salt 2 tbsp water 1 ½ tbsp red wine vinegar ¼ C extra virgin olive oil 1 tbsp minced jalapeno For the steak and eggs: 1 tbsp olive oil 1 pound flank or skirt steak Salt and black pepper to taste 4 Roma tomatoes, halved lengthwise 4 eggs Method: Chimichurri: Combine all ingredients in a food processor and pulse until fully blended. Makes about 1 cup, keeps in the refrigerator for up to one week. Steak and Eggs: Heat half the [...]

1 06, 2018

(Re)Measuring Success

2018-06-06T18:45:53+00:00 June 1st, 2018|Motivational Letters|

(Adapted from 'Weight Matters', by Laura Andromalos)   We make a mistake in the healthcare world when we use weight as the only measure of success. In the words of Dr. Arya Sharma, "Health is not measured in pounds".  The best metric for success will consistently be changed by the actions that you are taking.  Weight is not a predictable measure of success, because it does not tell the whole story.  You can lose weight in an unhealthy way or you can start healthy habits and not always see a change in weight. Plus, body factors like muscle mass, bone [...]

1 06, 2018

Taco Salad

2018-06-06T18:43:23+00:00 June 1st, 2018|Recipes|

  Enjoy the taste of tacos in an easy to make low carb taco salad! INGREDIENTS TACO SEASONED GROUND BEEF: 1 pound ground beef 1 small onion, diced 3 cloves garlic, minced 1 tablespoon chili powder 1 teaspoon cumin ¼ teaspoon crushed red pepper flakes ½ teaspoon paprika 1 teaspoons sea salt 1 teaspoon black pepper SALAD: 4 big handfuls spring mix 2 medium tomatoes 2 medium avocados 4 ounces cheddar cheese shredded OPTIONAL TOPPINGS: Salsa Sour cream Parmesan crisps homemade or store bought     INSTRUCTIONS In large skillet, brown ground beef with onion and garlic. Drain off any [...]

25 05, 2018

The more I learn, the more I realize how much I don’t know

2018-06-04T14:34:05+00:00 May 25th, 2018|Motivational Letters|

One patient asked me what I read and what I listen to. Education never ever stops. For what it is worth I'll pass on a few of the things that interest me and make me want to spend more time learning from the experts. Each day as I drive to and from work, I listen to podcasts. These can be quite varied, but tend to be around medicine, nutrition and exercise. I find the Obesity Code podcasts very informative, because they are patient oriented. You can listen to individuals with a whole host of medical problems (a lot are weight [...]

25 05, 2018

Fish Tacos with Lettuce Wraps

2018-06-04T14:34:05+00:00 May 25th, 2018|Recipes|

Ingredients: 375g tilapia Salt 1 tbsp olive oil 1 avocado, finely chopped 4 sprigs cilantro, minced 1 C cherry tomatoes, chopped ½ jalapen~o, seeded and minced 2 tbsp lime juice 2 C shredded red cabbage Your choice of lettuce leaves Method: Season the tilapia with salt. Heat the oil in a large, non-stick pan over medium heat. Sauté the fish until lightly browned, about 2 minutes per side, then remove the fish from the pan. In a bowl, combine the avocado, cilantro, tomatoes, and jalapen~o with the lime juice and salt to taste. Put some red cabbage on a lettuce [...]

18 05, 2018


2018-06-04T14:34:06+00:00 May 18th, 2018|Motivational Letters|

We must find and follow our own path in all aspects of life. When it comes to health, whether that health manifests itself as weight loss, or being more fit, or having more energy or feeling vibrant; these things come from inside. You, and you alone determine these values. No one else can eat for you, exercise for you, and create more energy for you. This comes from you. I could try to dictate ‘exactly' what you should eat tomorrow for breakfast, lunch and supper. I could tell you what snacks you should and should not have, but that does [...]

18 05, 2018

Grilled Chicken Satay

2018-06-04T14:34:06+00:00 May 18th, 2018|Recipes|

INGREDIENTS 3 tablespoons smooth peanut butter ½ cup soy sauce ½ cup lime juice 2 -3 tablespoons curry powder, to taste 2 garlic cloves, minced 1 teaspoon hot pepper sauce (optional) *You may want to make extra marinade to use as a dipping sauce also. 4 boneless skinless chicken breasts, cubed DIRECTIONS In a large mixing bowl combine peanut butter, soy sauce, lime juice, curry powder, garlic and hot pepper sauce. Place the chicken in the marinade and leave to marinate for about 12 hours, or overnight in the fridge. When ready to cook, preheat broiler or grill to high. [...]

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