Motivational Letters and Recipes

15 11, 2019

Consistency and awareness

2019-11-15T09:01:42-05:00November 15th, 2019|Motivational Letters|

As I continue with my own attempts at improving percent body fat (this is health related, not appearance), I am frustrated with my own lack of progress. Having said that, I am aware of what I am doing wrong, but I admit I have been unwilling to change. I was eating very little most of the day (pseudo fasting) but allowing myself inappropriate foods (excess carbohydrates) in the evening. I was allowing permission thoughts to enter; meaning, I felt because I had fasted all day long, it was ok to have extra snacks in the evening. Well, nothing happened of [...]

15 11, 2019

Garlic Parmesan Roasted Cauliflower with Bacon

2019-11-15T07:27:11-05:00November 15th, 2019|Recipes|

1 large head cauliflower, chopped into bite-size pieces ¼ cup extra virgin olive oil 4 garlic cloves, crushed 1 cup freshly ground Parmesan cheese 12 slices bacon, fried and crumbled Freshly ground black pepper and salt to taste • Preheat the oven to 400 °F (200 °C). • Line a baking sheet with parchment paper. • Place the cauliflower chunks, olive oil, garlic, salt, and pepper (if using) into a large bowl. Toss until well mixed. • Spread the cauliflower on the lined baking sheet in a single layer so that the cauliflower chunks barely touch each other. Bake for [...]

8 11, 2019

Crock Pot Rotisserie Style Chicken

2019-11-07T16:48:08-05:00November 8th, 2019|Recipes|

Ingredients: 1 (4 -5 lb) whole roasting chicken Scant olive oil for greasing the pan 2 teaspoons kosher salt, or to taste 1 teaspoon smoked paprika 1 teaspoon onion powder ½ teaspoon dried thyme 1 teaspoon Italian seasoning ½ teaspoon cayenne pepper (optional) ½ teaspoon black pepper (optional) 4 whole garlic cloves (optional) 1 yellow onion, quartered (optional) Directions: • Grease the inside of a 5 quart or larger crockpot with olive oil. • Combine all dry ingredients. • Rub the dry ingredients all over the chicken, inside and out, and place in crockpot, breast side down. • If desired, [...]

8 11, 2019

Focus on Belief

2019-11-07T16:50:05-05:00November 8th, 2019|Motivational Letters|

You haven't really been eating that well in the past month. Really, you've only ‘forced' an average of 2 or 3 exercise sessions weekly. You're feeling guilty that you aren't disciplined. You just can't "seem to get back on track”. Sound familiar? Actually it sounds like most of us at some point in time. Now, this is exactly the moment that you must believe in yourself. No matter how many times you may have failed, no matter how many times you've thought you'd do better, only to blow it again, do this one thing: Commit yourself to believing that winning [...]

1 11, 2019

Don’t eat for winter

2019-11-01T08:11:22-05:00November 1st, 2019|Motivational Letters|

“Don’t eat for winter” is the title of a book by Cian Foley, that I came upon while listening to a ‘Fat Emperor’ podcast with Ivor Cummins. My interest grew the more I listened, a disclaimer - I haven’t yet read the book, but I will. The reason I became so fascinated, is that each year at this time of year, I see many patients struggling with their eating habits and choice of food. I have blamed it on the weather and lack of sunlight, and even gave a nod to possible shifting of our metabolisms for winter (this is [...]

1 11, 2019

Garlic Baked Pork Tenderloin

2019-11-01T07:33:12-05:00November 1st, 2019|Recipes|

This is an easy and delicious recipe, and tasty served with a green salad and cauliflower rice! Ingredients: 2 tbsp extra virgin olive oil 1 tbsp celtic sea salt and fresh cracked pepper 2 lb pork tenderloin 4 oz butter, thinly sliced into 4-6 pats 2 tbsp diced garlic 1 tsp dried basil* 1 tsp dried oregano* 1 tsp dried thyme* 1 tsp dried parsley* 1/2 tsp dried sage* *OR 1 tbsp Italian Herb Seasoning Blend Method: • Preheat oven to 350 degrees. • Line baking sheet with aluminum foil. • In a small bowl, combine garlic, basil, oregano, thyme, [...]

25 10, 2019

Meditation and light therapy

2019-10-25T07:37:56-05:00October 25th, 2019|Motivational Letters|

Now, I'm about to begin writing about a topic I don't (yet) practice myself; but I plan to start. We are bombarded daily with stress and demands. This stress not only raises cortisol and decreases our ability to lose fat, but it increases our desire for soothing (carbohydrate) foods and snacks. Of all the things we face in the office that sabotage people's efforts to lose weight, stress, fatigue and pain are top of the list. I've always looked at ways to reduce stress and for myself, I've always used exercise. However, as you know, I'm a regular listener of [...]

25 10, 2019

Beef Nacho Bowls

2019-10-25T07:34:39-05:00October 25th, 2019|Recipes|

INGREDIENTS: 1 ½ tablespoons chili powder 2 teaspoons each ground cumin and onion powder 1 teaspoon garlic powder ½ teaspoon each salt and pepper 450 g lean ground beef 1 can (540 mL) black beans, drained and rinsed 4 cups shredded romaine lettuce 2 tomatoes, diced 1 green or red pepper, sliced 1 avocado, peeled, pitted and sliced ½ cup shredded Cheddar cheese ½ cup sour cream (optional) 2 tablespoons chopped fresh cilantro (optional) METHOD: ? In small bowl, stir together chili powder, cumin, onion powder, garlic powder, salt and pepper. ? In large non-stick skillet, cook beef over medium-high [...]

18 10, 2019

Eggplant Pizza

2019-10-18T08:46:26-05:00October 18th, 2019|Recipes|

Ingredients: 2 large eggplants, sliced 1 inch thick 24 oz jar tomato sauce 20 slices provolone or mozzarella cheese 3-4 oz fresh cherry tomatoes, sliced 1 cup fresh spinach 1/2 tsp salt Pepper flakes, optional Directions: • Preheat your oven to 425 F. • Arrange the sliced eggplants on two baking trays. • Sprinkle the Himalayan salt over the eggplant and bake for 15-20 minutes. • Remove the baked eggplant from the oven and turn your broiler on. • Spread 1 tablespoon of tomato sauce over each eggplant round followed by one slice of provolone. • Arrange some fresh spinach [...]

18 10, 2019

Looking for Motivation

2019-10-18T08:47:36-05:00October 18th, 2019|Motivational Letters|

Last night I was scanning the Internet, looking for words or pictures that might be motivating in the context of weight loss or exercise. Unfortunately, none of the words were that motivating; not because they weren't true, I just find most of the quotes unrealistic in the real world of weight loss. Losing weight is not easy at all. Keeping it off is even harder. So, it's important each day that we realize we must work (mentally) to keep ourselves on track as best we can. A short high intensity workout is great for the body, but won't result in [...]

Contact Info

Suite 102, 1335 Carling Ave Ottawa, ON K1Z 8N8

Phone: (613) 761-8015

Fax: (613) 761-9585

Recent Posts