Motivational Letters and Recipes

20 07, 2018

Amy Berger on Plateaus

2018-07-20T07:25:47+00:00 July 20th, 2018|Motivational Letters|

I really enjoyed Amy Berger’s article ( on plateaus, and wanted to share it with you. She writes: I’ve finally gotten active in a few Facebook groups dedicated to low carb and ketogenic diets. There’s a world of good being done there, and heaps upon heaps of great information being shared. But there’s also a lot—and I mean a lot—of stuff that makes me want to: a) grab people tightly by the upper arms and shake some sense into them, or b) wrap them in a long, warm hug, and help them feel better about things. 1. “I’ve been following [...]

20 07, 2018

Low Carb Big Macs

2018-07-20T07:22:10+00:00 July 20th, 2018|Recipes|

SAUCE INGREDIENTS ½ cup mayonnaise 2 tbsp. yellow mustard 1 tbsp. ketchup 1 tbsp. pickle relish 2 tsp. apple cider vinegar ½ tsp. garlic powder ½ tsp. onion powder ¼ tsp. paprika ¼ tsp. salt BURGER INGREDIENTS 1 lb. ground beef Salt Freshly ground black pepper 4 slices cheese Lettuce leaves Sliced tomato DIRECTIONS Make sauce: In a medium bowl, whisk together mayonnaise, yellow mustard, ketchup, pickle relish, apple cider vinegar, garlic powder, onion powder, paprika, and salt. Make burgers: Form ground beef into 4 patties; season both sides with salt and pepper. Cook until burgers are cooked through to [...]

13 07, 2018

Easy Edamame!

2018-07-13T08:15:01+00:00 July 13th, 2018|Recipes|

Edamame are a mild-tasting green soybean, they are tender and slightly sweet. You can find them in the frozen food section of many grocery stores. Edamame is a great vegetable source of protein. EDAMAME GUACAMOLE Ingredients: 1 C frozen shelled edamame 1 ripe avocado, peeled and pitted 1 green onion, sliced 1 tbsp lime juice 1 tbsp water 1 small clove garlic ½ tsp salt ¼ tsp pepper 1 tbsp chopped fresh cilantro Method: In a saucepan of boiling salted water, cook the edamame beans for 1-3 minutes until tender; drain and let cool to room temperature. In a food [...]

13 07, 2018

Summertime Planning

2018-07-13T08:02:13+00:00 July 13th, 2018|Motivational Letters|

It is difficult to plan for each and every situation that we have to deal with in life. While planning is extremely important when it comes to mindful eating, sometimes we can’t foresee the obstacles we will be facing or the choices we will have to make. It is for this reason that we must always be READY to make thoughtful decisions, rather than doing things impulsively that we may regret later. By repeating positive, confident thoughts to yourself about how you will approach a situation before even getting into it, you’ll have a much better chance of avoiding impulse [...]

6 07, 2018

Emotional Eating – Finding alternatives to food

2018-07-06T09:12:16+00:00 July 6th, 2018|Motivational Letters|

We are sometimes under the perception that food gives us companionship, comfort, reassurance, a sense of warmth and well-being that we do not get at work or at home. This ‘comfort’ may be lifelong or it may be more recent, based on life events. For example, with the death of a parent we experience loneliness, and we attempt to soothe that loneliness with food. There is a void when we perceive a lack of fun, pleasure or good feelings; a sense of something missing, so we search for anything (usually food) to fill that emptiness. Often we are not consciously [...]

6 07, 2018

Cranberry Walnut Chicken Salad

2018-07-06T07:50:43+00:00 July 6th, 2018|Recipes|

Ingredients: 4 cooked chicken breasts 2 stalks celery, chopped ½ cup unsweetened dried cranberries ½ cup walnuts, chopped 2 avocados 2 tablespoons lemon juice Salt and pepper Instructions: Dice up cooked chicken breast. Mix together chicken, celery, cranberries, and walnuts in a large bowl. In separate small bowl, mash avocados with lemon juice. Stir avocado mixture into chicken mix. Season with salt and pepper to taste. Serve on your favourite salad mix, or in lettuce leaves as a wrap. Makes 8 lunch sized servings; count each serving as 2 proteins, 1 fruit and 2 fats. Recipe courtesy of

29 06, 2018

Setting our (intestinal) alarm clock

2018-06-29T10:20:46+00:00 June 29th, 2018|Motivational Letters|

Over the past few days, I believe I’ve listened to Dr. Satchin Panda’s podcast at least five times.  Each time I find a few more snippets of information that intrigue me, and I wonder if I or any of you can begin to put these ideas into practice.   The idea that our gut, liver and all of our DNA has its own circadian rhythm, absolutely stuns me.  Similarly, the thought that our various organs take time to decide which fat molecule or amino acid or glucose molecule goes where, and in what quantity, makes everything I thought I knew [...]

29 06, 2018

Caprese Skewers

2018-06-29T10:25:16+00:00 June 29th, 2018|Recipes|

A great recipe for potlucks or your next backyard barbecue! Ingredients Cherry tomatoes Fresh mozzarella or bocconcini balls (roughly the same size as the cherry tomatoes) Extra virgin olive oil Fresh basil Balsamic vinegar (optional but delicious!) Salt and pepper Skewers Directions Put a bocconcini/mozzarella ball, a piece of basil, and then a tomato on each skewer. Place on a platter and repeat until finished with ingredients. If the bocconcini/mozzarella balls are too large you can cut them in half. Just before serving, drizzle with olive oil and balsamic vinegar. Sprinkle with a little salt and pepper. Count each skewer [...]

22 06, 2018

Time Restricted Eating

2018-06-22T08:45:54+00:00 June 22nd, 2018|Motivational Letters|

I am reading a book by Dr. Satchin Panda titled ‘The Circadian Code’. I listened to a podcast as he was being interviewed by Max Lugavere ( Dr. Panda has spent his scientific life researching the circadian rhythms of plants and humans, fascinating stuff. As we learn more about our circadian rhythms, one realizes how complicated we are. More importantly, we need to understand the importance of following those rhythms for optimal health. One chapter is devoted to ‘time restricted eating’. This means that we likely need to eat over a certain time during the day, and nothing after. From [...]

22 06, 2018

Frozen Yogurt Popsicles

2018-06-22T07:22:55+00:00 June 22nd, 2018|Recipes|

Mix berries and yogurt and you'll have the summer's best low-carb popsicles! A true favorite for ice cream lovers. You get a lot more fat and protein in this low-carb version, making it more satisfying. Ingredients: ½ lb frozen mango, diced ½ lb frozen strawberries 1 cup Greek yogurt 8 tablespoons heavy whipping cream 1 teaspoon vanilla extract Instructions: • Let mango and strawberries thaw for 10–15 minutes. • Put all the ingredients in a blender and mix until smooth. • Serve immediately as soft serve ice cream or pour into popsicle forms and let freeze for at least a [...]

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