Motivational Letters and Recipes

3 07, 2020

Avocado Chimichurri on Portobello Steaks

2020-07-03T12:21:39-04:00July 3rd, 2020|Recipes|

Portobello mushrooms have quite a bit of protein in them, so this makes for a fantastic low-carb, vegetarian or vegan meal for the barbecue!  The Chimichurri sauce would be delicious on grilled steak or chicken, as well. Recipe courtesy of www.dietdoctor.com.  Portobello steaks 4 portobello mushrooms 2 tbsp olive oil 2 tsp sea salt 1 tsp pepper Avocado chimichurri 1 fresh jalapeño 2 garlic cloves 1 shallot 1 avocado 1 lemon or lime, juiced 2 tbsp fresh parsley ½ tsp sea salt ½ tsp pepper 4 tbsp olive oil Instructions Preheat the grill on medium-low heat with the lid down. Clean the portobello mushrooms and remove the stems. Brush with olive oil on both sides, [...]

3 07, 2020

Thought Barriers, Defenses and Rationalizations

2020-07-03T12:11:52-04:00July 3rd, 2020|Motivational Letters|

I was thinking about my own rationalizations around habits recently, and remembered a letter I sent out 10 years ago that really touched on this subject.  I wanted to go back to it here, as so many patients I speak with are dealing with the same issue of thought barriers and rationalizations when it comes to making healthy changes. What is it that allows us to take our focus off our desire for successful weight loss and better health? We all share the hope to be optimally healthy, yet, in a flash, our minds come up with some pretty ‘acceptable’ [...]

29 06, 2020

Creamy Dill Cucumber Salad

2020-06-29T22:02:26-04:00June 29th, 2020|Recipes|

This is a delicious, easy, make-ahead salad to serve as a side at a barbecue or use as a base for your favourite protein! Ingredients: 1 or 2 large English cucumbers 2 tablespoons extra-virgin olive oil 3 tablespoons apple cider vinegar 1 tablespoon Greek yogurt(or mayonnaise) 1 clove garlic, finely minced or crushed 1 tablespoon minced fresh dill, plus additional for garnish 2 tablespoons red onion, sliced Salt and freshly ground black pepper, to taste Directions: Peel and thinly slice the cucumber and arrange with the sliced red onion in a large, shallow dish or salad bowl. In a jar, combine olive oil, apple cider vinegar, Greek yogurt [...]

29 06, 2020

Tomorrow is a New Day

2020-06-29T16:07:07-04:00June 29th, 2020|Motivational Letters|

After a number of days of hit-and-miss when it came to choosing proper foods (I’m trying to think about health mainly, fat loss being a factor in that), I was pretty frustrated with my inconsistency. You must realize: I’m constantly listening to medical podcasts discussing the positive results of good nutrition on metabolic and immune health; nevertheless, what I was listening to, and my poor food choices were inconsistent. I desperately wanted to be eating and exercising for optimal health. Yes, I was in a funk. I was disappointed in myself; disappointed in my food choices, food timing, sleep, exercise [...]

22 06, 2020

No-Bake Strawberry Cream Pie

2020-06-29T21:55:46-04:00June 22nd, 2020|Recipes|

It's strawberry season!  This recipe is a deliciously cool, low-carb, no-bake option for a strawberry treat. Decorate with sliced strawberries on top for a beautiful dessert to serve at your next social-distancing BBQ! Recipe courtesy of www.betterthanbreadketo.com. Ingredients 1 cup almond flour 3/4 cup heavy whipping cream 1/2 cup fresh strawberries 1/2 cup powdered erythritol (or powdered sweetener of choice) 8 oz cream cheese, softened 4 tbsp butter Instructions Melt butter and mix with almond flour Spread the almond flour mixture evenly into the bottom of a 5x7 pan and press down with a fork, spoon, or spatula Using a high-speed blender, [...]

22 06, 2020

Creating a “New Normal” Healthy Lifestyle

2020-06-22T17:39:52-04:00June 22nd, 2020|Motivational Letters|

Lifetime success in health and weight management involves not only changing the way we interact with food but also changing our mindset. Unfortunately, many of us continue in the attempt to get healthier without taking the time to reassess our strategies. Throughout the COVID-19 pandemic, many of us have been forced to develop new strategies to adapt to a new “normal” when it comes to our eating and lifestyle.  What may have been a good routine 4 months ago all of a sudden didn’t work anymore. We must stop and ask ourselves questions about what might have worked in the [...]

14 06, 2020

Low Carb Taco Cups

2020-06-14T14:37:23-04:00June 14th, 2020|Recipes|

These taco cups are perfect as part of a meal or as appetizers!  The dough is low-carb and could also be used to make pizza crusts, crackers or wraps.  Thank you to a client for passing along this recipe!  Recipe courtesy of: www.thebestketorecipes.com. Ingredients For the crust: 2 cups shredded mozzarealla cheese 2 ounces (or ¼ cup) cream cheese 3/4 cup almond flour 2 tablespoons ground flax meal For the filling and topping: 1 pound cooked seasoned taco meat (brown 1 pound ground beef and prepare with taco seasoning) 1/2 cup shredded cheddar cheese Instructions Preheat oven to 400 For [...]

14 06, 2020

Today’s Habits for Tomorrow’s Health

2020-06-14T13:55:12-04:00June 14th, 2020|Motivational Letters|

One of my personal questions is: if we could more accurately measure how our choices impact our health, would we change behaviours? If we knew specifically that what we were eating or snacking on was improving, or worsening, our immune system, accelerating the aging process, or increasing our risk of dementia, would we make different food choices? If we knew that a certain dose of exercise doubled our mitochondria, improved heart function and improved endurance, while it also improved anxiety and depression, would we make that dose of exercise a priority? If we knew that only getting 5 hours of [...]

5 06, 2020

Barbecue Bruschetta Chicken

2020-06-05T21:39:42-04:00June 5th, 2020|Uncategorized|

This is a delicious recipe that brings together the delicious flavours of bruschetta together with grilled chicken. Perfect for warmer weather and eating outside! Ingredients Sundried tomato dressing: ½ cup sun-dried tomato packed in oil ½ cup apple cider vinegar or ½ cup red wine vinegar 1 shallot (or ½ very small onion) 4 basil leaves 1 teaspoon chopped chives 1 garlic clove, minced ½ tsp salt 1/8 tsp ground pepper ½ cup olive oil Main Dish: 4 boneless skinless chicken breasts (1 lb./500 g) 1 tomato, finely chopped 1/2 cup Shredded Cheese (any kind is fine) 1/4 cup chopped [...]

5 06, 2020

Exercise for Better Immunity, More Brain Power and Better Concentration

2020-06-05T21:41:08-04:00June 5th, 2020|Uncategorized|

All of us come up with excuses not to exercise or move our bodies.  Throughout this Pandemic, some people have found consistent exercise routines that fit their “new normal”; others, like myself, have struggled to find consistency with exercise and movement. I was trying to de-clutter old paperwork and came across lecture notes from a talk by John Ratey, a professor of psychiatry at Harvard’s continuing Medical Education Program. The title of one of his talks was “Exercise and the Brain.” If you ever have excuses not to exercise (like I do), then you might dwell on some of his [...]

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