Motivational Letters and Recipes

17 01, 2020

Chicken Fajitas

2020-01-17T07:39:31-05:00January 17th, 2020|Recipes|

Ingredients: ½ C plus 1 tbsp extra-virgin olive oil ¼ C lime juice, from about 3 limes 2 tsp cumin ½ tsp crushed red pepper flakes 1 lb boneless skinless chicken breasts Salt & pepper 3 bell peppers, thinly sliced 1 large onion, thinly sliced For serving: Romaine lettuce leaves Sour cream Guacamole Grated cheese Directions: • In a large bowl, whisk together ½ cup oil, lime juice, cumin, and red pepper flakes. Season chicken with salt and pepper, then add to bowl and toss to coat. Let marinate in the fridge at least 30 minutes and up to 2 [...]

17 01, 2020

Follow the basics

2020-01-17T07:38:01-05:00January 17th, 2020|Motivational Letters|

We complicate our thoughts way too often. If we could follow some basic rules, and over time refine them, then we wouldn’t become so easily discouraged. From a health perspective, the first rule is to avoid simple sugars. Anything with fructose in it is especially harmful. Cakes, cookies, chips, candies - yes, all those things that taste so good. However, they are directly inflammatory to just about every system in our body and are probably the main mechanism leading to inflammation of our arteries, which results in build-up of plaque. Processed food. Most food in a box is highly processed [...]

10 01, 2020

Getting Started All Over Again

2020-01-10T09:49:04-05:00January 10th, 2020|Motivational Letters|

Getting started all over again All it takes is one bad day, or one bad week of eating and we feel like a failure. The internal dialogue becomes negative. 'I've messed up again' or 'This always happens, there is no way I'm going to lose weight'. Most people I see have been on multiple diets throughout their lifetime. I agree, it feels like a lost cause, but it struck me today when a new client said, "I guess I'm going to have to think about food for the rest of my life". This is true. We cannot develop a healthy [...]

10 01, 2020

Broccoli Cheddar Soup

2020-01-15T15:25:16-05:00January 10th, 2020|Recipes|

Ingredients: ½ C chopped onion 1 – 2 cloves minced garlic 2 tsp olive oil 3 heads broccoli, chopped 1 C cheddar cheese ½ C milk 6 – 7 C chicken broth Salt and pepper Method: Heat pot to medium and sauté onions and garlic in the olive oil until translucent. Add chicken broth and broccoli, cover and bring to a boil. Lower the heat to simmer for 10 minutes or until the broccoli is soft. Using a hand blender, blend broccoli to a fine texture. Add cheese and milk and continue blending. Add salt and pepper to taste. Makes [...]

20 12, 2019


2019-12-20T08:54:02-05:00December 20th, 2019|Motivational Letters|

I am shamelessly paraphrasing from an excellent article written by Dr. Zoe Harcombe (a PhD nutritionist from Wales). For the complete article you should check her blog: Dr. Harcombe realized early on that all irresistible food had the unnatural combination of high amounts of fat and carbohydrate - a combination that nature rarely provides. Cakes, candies, chips and cookies contain both and we can easily overeat them. She suggests that we could overeat the combination of bread with butter much more so than bread alone or butter alone. So, her first rule is to not eat fats and carbohydrates [...]

20 12, 2019


2019-12-20T08:56:08-05:00December 20th, 2019|News|

We will be closed from Monday December 23rd to Friday January 3rd inclusive. We'll be back in the office on Monday January 6th 2020 at 8.00am. Have a wonderful holiday season, and we look forward to continuing working on your health goals with you in 2020.

20 12, 2019

Crunchy Turkey Salad

2019-12-20T07:31:33-05:00December 20th, 2019|Recipes|

This is a delicious way to prepare your holiday leftovers! Ingredients • ¼ cup salad dressing (i.e. Italian, ranch, etc.) • ¼ cup finely chopped green onions • ¼ cup finely chopped celery • ¼ cup grated carrot • 2 tbsp dried cranberries • 2 cups chopped cooked turkey Directions 1) Mix dressing, vegetables and cranberries in large bowl. 2) Add turkey; mix lightly. Cover. Refrigerate at least 30 min. or until ready to serve. Makes 4 servings. Count each serving as 1 fat, 1 ½ protein and 1/2 fruit.

13 12, 2019

Eating well when Travelling

2019-12-13T08:37:11-05:00December 13th, 2019|Motivational Letters|

There was a great article in the Ottawa Citizen that discussed ways to manage eating while we travel.  Whether you’re staying in a hotel or staying with friends/family, it’s sometimes difficult to stick to any “routine.”  This is the issue that all of us encounter: when structure or routine goes out the window, perceived “willpower” can sometimes follow.  It’s important to have a plan of action before travelling so that you can manage a different schedule and still make healthy choices.  Some of us use travel (especially if it’s vacation) to justify going off track…the most important thing is to [...]

13 12, 2019

Brussels Sprouts with Bacon, Garlic and Shallots

2019-12-13T07:32:09-05:00December 13th, 2019|Recipes|

Garlic, bacon and shallots are all you need to add intense flavor to the Brussels sprouts in this side dish that would work wonderfully with your Christmas meal! Ingredients: 6 slices of bacon, chopped ½ C sliced shallots 1 ½ pounds Brussels sprouts, trimmed and halved 6 garlic cloves, thinly sliced ¾ C chicken broth Salt and pepper to taste Method: Heat a large non-stick skillet over medium-high heat. Add bacon, and sauté for 5 minutes or until bacon begins to brown. Remove pan from heat. Remove the bacon from the pan with a slotted spoon, reserving 1 tbsp of [...]

6 12, 2019

Herb Salmon Dip

2019-12-06T07:24:52-05:00December 6th, 2019|Recipes|

Ingredients: 6 oz cream cheese, softened 3 tablespoons mayonnaise 1 tablespoon lime juice ½ teaspoon fine sea salt 2 teaspoons chopped fresh dill 1/8 teaspoon ground black pepper One 7 ½ oz can salmon, drained 2 green onions, thinly sliced Method: • In a medium sized bowl, combine the cream cheese, mayonnaise, lime juice, salt, dill, and pepper; mix until well combined and smooth. • Gently stir in the salmon and green onions. • Cover and refrigerate for at least 1 hour. • Store in an airtight container in the fridge for up to 5 days. • Serve with chopped [...]

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