Motivational Letters and Recipes

29 11, 2018

Roasted Red Pepper and Avocado Soup with Sausages

2018-12-04T10:09:29+00:00November 29th, 2018|Recipes|

Ingredients: 3-4 roasted red peppers, de-skinned and de-seeded and roughly chopped (Either jarred in water or you could roast your own) 1 avocado, pitted 1 yellow onion, diced 3 garlic cloves, minced 1 cup canned coconut milk 1 cup vegetable broth ½ lime, juiced 1 tablespoon smoked paprika 1 tablespoon paprika 1 teaspoon red pepper flakes 1 teaspoon dried oregano 2-3 tablespoons olive oil Salt and pepper, to taste Garnish: ½ avocado, diced Chopped cilantro 4-5 cooked sausages Instructions: • Place a saucepan over medium heat, add in oil, garlic and onion. Cook up onions until they are translucent. • [...]

29 11, 2018


2018-12-04T10:09:56+00:00November 29th, 2018|Motivational Letters|

If not tonight, when? If not this morning, when? If not this weekend, when? Most of us (if not all) sabotage our efforts with mindless excuses. We want to lose weight, but "darn, that little bowl of chips can't hurt tonight". Similarly, "I should go for a walk, but I'm tired, so I'll do double the distance tomorrow." Sound familiar? I hope so, because these are the same traps I fall into. What seem like simple little snacks, or skipped exercise add up to negative weight loss and we wonder why we are not losing weight. Our faulty memories remember [...]

23 11, 2018

Balsamic Bacon Brussels Bites

2018-11-23T09:29:45+00:00November 23rd, 2018|Recipes|

These are delicious little bites that would be a perfect appetizer at your Christmas party! Ingredients: 12 large Brussels sprouts 2 tbsp balsamic vinegar ½ tsp dried thyme ½ tsp ground black pepper ½ tsp garlic powder 5 or 6 slices of bacon Method: Pre-heat the oven to 400F (204C). Trim the ends of the Brussels sprouts, then halve them lengthwise. In a bowl, combine the balsamic vinegar, thyme, pepper and garlic powder. Add the halved sprouts to this mixture and toss to coat thoroughly. Lay down a slice of bacon and put a Brussels sprout about an inch from [...]

23 11, 2018

The Value of a Food Diary

2018-11-23T07:39:43+00:00November 23rd, 2018|Motivational Letters|

When we first see you in the office and at each subsequent visit we give you a food diary to record your foods. Why is this? The food diary is the most powerful proven aid for weight management. People who keep a food and exercise diary not only lose more weight, they also tend to keep it off.  Recommitting to recording your foods is a great habit to get into, or to resume. Here are some of the reasons to record your foods: • Recording your eating and exercise habits jolts you into realizing just what you do eat and [...]

16 11, 2018


2018-11-16T07:53:57+00:00November 16th, 2018|Motivational Letters|

I am the last one to be giving advice about sleep, even though I’m aware of the health benefits including improved mood, insulin sensitivity, weight loss, immune function and better cognitive status. I’ve been a poor sleeper since my internship days; constant night calls for the past 40 years have done that. I know what I should be doing, but don’t necessarily follow through. Reading Rob Wolf’s book, “Wired to Eat”, I came upon some great suggestions that we might use. Like eating however, knowing what to do, and doing it, are two different beasts. I will work on these, [...]

16 11, 2018

Greek Meatballs

2018-11-16T07:34:03+00:00November 16th, 2018|Recipes|

Ingredients: 1 tbsp coconut oil ¼ cup chopped onions 2 cloves garlic, minced 1 tsp salt 1 lb ground lamb 1 lb ground pork 1 cup finely chopped mushrooms 1 large egg 1 tbsp grated lemon zest 1 tbsp chopped fresh oregano (or 1 tsp dried oregano) Method: • Pre-heat the oven to 425F. • Heat the coconut oil in a skillet over medium heat. Add the onions and garlic and season them with the salt, cook until the onions are translucent, about 5 minutes. Transfer the onion mixture to a small bowl and set aside to cool. • Put [...]

9 11, 2018

How did this Happen?

2018-11-09T12:23:41+00:00November 9th, 2018|Motivational Letters|

Feeling discouraged is something we all experience at certain times in our life. It can be discouragement about family, friends, a job or living space, but more often than not it comes down to discouragement we feel within and towards ourselves. We are constantly at battle with our own minds. We think and think to the point where we feel mentally exhausted, and the battle between negative and positive still rages on. I've spoken with a few people lately who are feeling discouraged. Whether they are coming in for the first time or have re-gained some of the weight they've [...]

9 11, 2018

Turkey and Spinach Spaghetti Squash Lasagna

2018-11-12T10:38:40+00:00November 9th, 2018|Recipes|

Ingredients: 1 medium sized spaghetti squash 2 cups marinara sauce 4 mild Italian turkey sausages 1 Cup frozen spinach, defrosted and with excess liquid squeezed out 1/3 Cup ricotta cheese ½ Cup mozzarella cheese Flat leaf parsley for topping (optional) Method: Spaghetti Squash: • Preheat oven to 400F and line a baking sheet with foil. • Cut the spaghetti squash in half lengthwise, drizzle over some olive oil and sprinkle with salt and pepper. • Place the squash cut side down on the baking sheet and roast until tender, about 30 – 40 minutes. • Let the squash cool for about [...]

2 11, 2018

Crustless Bacon and Cheese Quiche

2018-11-02T10:32:17+00:00November 2nd, 2018|Recipes|

Recipe and photo courtesy of Ingredients: • 5 green onions, sliced, divided • 1 tomato, chopped, divided • 12 slices of bacon • 1 cup sliced fresh mushrooms • 12 eggs • ½ cup sour cream • 2 cups cheddar cheese, shredded Directions: 1. Preheat oven to 325°F. 2. Reserve 2 Tbsp. each onions and tomatoes. 3. Cook bacon in large skillet until crisp. Remove bacon from skillet, reserving 1 Tbsp drippings in skillet. Drain bacon on paper towels. Add mushrooms to reserved drippings; cook and stir 2 minutes or until tender. Remove from heat. 4. Crumble bacon. Add [...]

2 11, 2018

Mind over Matter

2018-11-02T10:20:33+00:00November 2nd, 2018|Motivational Letters|

This is always a difficult time of year! We wake in the dark and go home in the dark. It feels like there are less opportunities, or a lack of desire to go for a walk in the evening time. I always hear about more snacking from patients, during the day, but especially in the evening. Today I met a woman, who says that “potato chips are my kryptonite”. She was at an event where they kept filling the bowl on her table with chips. Throughout the evening however, she kept talking to herself. She asked herself “do you want [...]

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