Motivational Letters and Recipes

24 05, 2019

Roasted Ratatouille

2019-05-24T08:29:13-04:00May 24th, 2019|Recipes|

Ingredients: 2 onions, peeled 1 small Sicilian or other eggplant 3 zucchinis 1 red pepper 6 plum tomatoes 4 cloves garlic, finely chopped 3 tablespoons chopped fresh basil 2 tablespoons chopped fresh thyme 2 tablespoons chopped fresh oregano 1 tablespoon Dijon mustard 2 tablespoons balsamic vinegar ¼ cup olive oil Salt and pepper to taste ¼ cup chopped parsley to garnish Method: • Preheat oven to 400 F. Cut onions, eggplant, zucchini and pepper into about 2-inch dice. Place in large bowl. Coarsely chop tomatoes and add to other vegetables. Stir in garlic and herbs. Season with salt and lots [...]

17 05, 2019

Weight loss? Or health improvement?

2019-05-17T09:09:27-04:00May 17th, 2019|Motivational Letters|

I was reflecting on a number of people I’ve seen recently and over the years, who gave up exercise because ‘they didn’t see much weight loss.’ This baffles me. Exercise provides so many health benefits, yet because a person didn’t perceive weight loss, they stopped. Eating well provides so many health benefits, yet people only focus on the number on the scale, not the improved glucose levels, or improved mobility, and hopefully improved energy. As an extreme example, I saw a wonderful woman who has gone from 250 pounds down to 135 pounds over a few years, yet is frustrated [...]

17 05, 2019

Creamy Cauliflower Hummus

2019-05-17T07:25:53-04:00May 17th, 2019|Recipes|

This alternate hummus tastes just like the chickpea variety, but is much lower in carbohydrates! Ingredients: 4 cups cauliflower, steamed 2 tablespoons tahini (sesame paste) ¼ cup plus 1 tablespoon extra-virgin olive oil 1 lemon, juice and zest for garnish Pinch of cumin Sea salt and black pepper to taste Pinch of paprika (optional, as garnish) Method: o In a food processor, combine the cauliflower, tahini, ¼ cup of olive oil, lemon juice and cumin until smooth. Add more tahini or oil and salt and pepper to taste. o Scoop out the hummus from the food processor, and garnish with [...]

10 05, 2019

Bracing Yourself against a Toxic Environment

2019-05-10T07:35:06-04:00May 10th, 2019|Motivational Letters|

People with weight problems face a difficult, even toxic environment. The temptation to eat is constant, powerful, and compelling. If you pause for a moment to think, you might be surprised by how we accept this without the slightest protest. Think of the number of fast food restaurants you can find within a 15 minute drive of your home. Most now have drive-thru windows, which make it easier and faster to get loads of calories and fat. Most now serve breakfast and some are open 24 hours. Nearly every service station has been closed and remodelled to contain a mini-market [...]

10 05, 2019

Middle Eastern Turkey Burgers

2019-05-10T07:27:53-04:00May 10th, 2019|Recipes|

This burger gets a Middle Eastern twist from the addition of garlic, cumin, coriander, and fresh mint and parsley folded into the ground turkey. Ingredients: 1 ½ lb ground turkey 2 medium cloves garlic Salt ¼ cup lightly packed chopped fresh mint ¼ cup lightly packed chopped fresh parsley 2 tbsp olive oil 2 tsp sweet paprika 1 tsp ground cumin ½ tsp ground coriander ¼ tsp cayenne   Preparation: Put the ground turkey in a large bowl. Mince the garlic and mix it with the mint, parsley, olive oil, paprika, cumin, coriander, and cayenne into the turkey. Shape the [...]

3 05, 2019

High Protein Pancakes

2019-05-03T08:54:29-04:00May 3rd, 2019|Recipes|

Ingredients: ½ cup quick cooking oatmeal ½ cup cottage cheese 1 tsp vanilla extract 1 tsp cinnamon 2 eggs Method: Puree all ingredients in a blender. Heat a no-stick skillet to medium, spray bottom with oil and fry pancakes on both sides until golden. Top with berries and sugar-free syrup for a delicious breakfast! These pancakes also freeze well and can be toasted just before serving. Makes 2 pancakes; count both pancakes as 3 proteins and 1 carbohydrate. Recipe courtesy of Capital Woman Magazine.

3 05, 2019

Keeping a Journal

2019-05-03T09:03:18-04:00May 3rd, 2019|Motivational Letters|

We emphasize the importance of journaling at all times. Mind you, if you are losing weight and seem to have a good grasp of size of portions, and the triggers that make you eat and have these under control, you may not need to journal regularly. However, if you are struggling or off track, journaling is the single most effective way to get your self back on track. Remember. There is no point in keeping a journal unless it is a genuine conversation with yourself - a confrontation, in which you can learn something about yourself. The most important first [...]

26 04, 2019

Keep Pushing

2019-04-26T10:25:49-04:00April 26th, 2019|Motivational Letters|

I was at swim practice the other day, and not swimming at the level I should be at. I was struggling to keep up and frustrated with my lack of aerobic and anaerobic power. I know I have not been training anywhere near what I need to be doing, nevertheless, my inner self expected more than I was capable of at that time. As I kept swimming I relaxed, realizing, like everything else we all do in life, it’s a process. If I would show up more regularly for practice, and train more frequently my expectations should manifest. This is [...]

26 04, 2019

Cobb Salad with Herb-Rubbed Chicken

2019-04-26T09:00:29-04:00April 26th, 2019|Recipes|

Ingredients: Chicken 1 tablespoon extra-virgin olive oil 1 teaspoon garlic powder 1 teaspoon dried thyme ½ teaspoon dried oregano ½ teaspoon dried rosemary ½ teaspoon ground pepper ¼ teaspoon kosher salt 2 (8 ounce) boneless, skinless chicken breasts, trimmed Vinaigrette ⅓ cup extra-virgin olive oil ¼ cup lemon juice 2 teaspoons champagne vinegar ½ teaspoon kosher salt ¼ teaspoon ground pepper Salad 6 cups baby kale 2 medium ripe avocados, sliced 2 large hard-boiled eggs, sliced 2 slices cooked bacon, crumbled ½ cup crumbled feta cheese 10 strawberries, quartered Directions: • Preheat grill to medium-high. • To prepare chicken: Combine [...]

18 04, 2019

Easter Office Closure

2019-04-18T07:28:00-04:00April 18th, 2019|News|

We will be closed on Good Friday and also Easter Monday (April 19 - April 22).  We will re-open at 8.00am on Tuesday April 23, 2019.  Have a happy Easter!

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