30 09, 2016

Take control of your eating

2018-06-04T14:34:18+00:00September 30th, 2016|Motivational Letters|

Many people have situations, times or activities that stimulate eating. These events become paired with eating and in turn, the event itself can make you feel hungry. Consider these examples: You may read the paper every day at breakfast; you may watch television every evening and have a snack; you may always eat when you sit in a certain chair. If eating is paired repeatedly with these events, the events can make you feel like eating. If you sit in your chair, watch TV or read the morning paper, you will feel like eating, irrespective of actual physical hunger. It [...]

4 12, 2015

Eating Healthy this Holiday Season

2018-06-04T14:34:47+00:00December 4th, 2015|Motivational Letters|

This time of year can be incredibly stressful and difficult when it comes to eating and being in control. The following are some tips for getting through the season and feeling great about how well you managed! Realize that you will be faced with many challenges; pre-plan how you will react to those challenges. Thinking ahead is absolutely essential when it comes to feeling in control and making good decisions during an event. Allow yourself flexibility - remember: feeling discouraged and beating ourselves up creates a vicious cycle that is difficult to get out of. If there's a situation that [...]

7 08, 2015

Marinated white bean and vegetable salad

2018-06-04T14:34:49+00:00August 7th, 2015|Recipes|

Ingredients: 2 cups broccoli florets (about half a large head) 4 tsp extra-virgin olive oil 2 tsp lemon juice 1 tsp dried oregano 1 small clove garlic, finely grated or pressed Pinch each salt and pepper 1 cup canned white kidney beans, drained and rinsed 3 jarred roasted red peppers, drained and thinly sliced ? cup chopped fresh parsley ¼ cup crumbled feta cheese Method: • In large saucepan of boiling salted water, cook broccoli until tender-crisp, about 1 minute. Using slotted spoon, transfer to bowl of ice water to chill; drain and pat dry. • While broccoli is chilling, [...]

24 07, 2015

Cheesy Stuffed Summer Zucchini

2018-06-04T14:34:49+00:00July 24th, 2015|Recipes|

3 medium yellow or green zucchini 1 tsp salt ½ tsp freshly ground black pepper, divided 3 tbsp extra-virgin olive oil ½ C finely chopped onion ½ C cremini mushrooms, chopped ? C canned artichoke hearts, drained and chopped 1 tsp dried thyme 2 garlic cloves, minced 3 tbsp dry white wine ½ C grated Parmesan cheese 2 tbsp chopped arugula 2 tbsp chopped fresh basil 3 tbsp pine nuts, toasted 2 tsp finely grated lemon rind Preheat oven to 350 degrees. Slice the zucchini in half lengthwise. Scoop out the inside of the zucchini, and set aside the pulp [...]

26 06, 2015

I Love Food

2018-06-04T14:34:50+00:00June 26th, 2015|Motivational Letters|

Does this statement sound familiar? I hear it from almost every patient, as if it's something I might not understand. Of course we all love food. It is soothing. It's associated with friends and family, holidays and movies. Food is our friend whether we are happy or sad. The trouble is there is so much food available that if we overindulge, it affects our health both mental and physical, and we gain too much weight. What will it take for us to change our perspective on food? How do we consistently make better food choices? Have less food? Avoid unnecessary [...]

26 06, 2015

Fresh Fruit Topping ideas

2018-06-04T14:34:50+00:00June 26th, 2015|Recipes|

One variation: 1 tsp grated orange rind 1 tbsp orange juice ½ C thawed Cool Whip ½ C sugar free vanilla yoghurt And another: ½ C sugar free vanilla yoghurt ¼ C unsweetened applesauce 1 tsp honey Stir ingredients together and spoon over ½ C of your favourite fruit! Sprinkle with cinnamon or nutmeg for added flavor. Count each serving as 1 fruit.

15 05, 2015


2018-06-04T14:34:51+00:00May 15th, 2015|Motivational Letters|

Adapted from "A Guide to Chewing” by Lindsay M. Mullholland, Alive Magazine Life today is busy and fast. We do everything quickly. While the process of streamlining has made us quicker, some things have fallen by the wayside, such as taking time to be mindful of our eating habits. Unfortunately, when we pay less attention to what we are eating, extra calories tend to sneak into our meals. As a result, we end up eating more than we have planned, without even noticing. Taking time to chew our food properly can help us to eat more mindfully; and studies demonstrate [...]

15 05, 2015

Low Carb Sloppy Joe

2018-06-04T14:34:51+00:00May 15th, 2015|Recipes|

Ingredients: 1 lb ground beef 8 Romaine lettuce leaves 8 oz tomato sauce ½ green pepper, chopped ? onion, chopped 2 cloves garlic, minced 2 tsp chili powder ¾ tsp mustard powder 3 tbsp reduced sugar ketchup ½ tsp salt ¾ tsp pepper Grated cheese for topping Method: • In a medium skillet over medium heat, cook ground beef until brown. Drain off most liquids. • Add onions, green peppers and garlic. Cook for 2 – 3 minutes or until vegetables begin to become tender. • Stir in the ketchup, tomato sauce and seasonings. Mix thoroughly and simmer for 8 [...]

27 03, 2015

Green Curry Chicken with Asparagus

2018-06-04T14:34:52+00:00March 27th, 2015|Recipes|

Ingredients: 1 onion, chopped 2 cloves garlic, minced 1 to 2 tbsp green curry paste, as desired 2 tbsp olive oil 1 lb (500 g) boneless skinless chicken thighs, cut into chunks 1 can (400 ml) light coconut milk 375 g asparagus, trimmed and cut into 1-inch pieces 1 tbsp fish sauce or soy sauce 1 tbsp lime juice 2 tsp liquid honey 1/2 tsp grated lime rind Chopped fresh coriander (optional) Preparation: • In large deep skillet, cook onion, garlic, curry paste and oil over medium-high heat stirring until softened. • Add chicken; stir-fry for about 5 minutes or [...]

20 02, 2015

Understanding Emotional Eating

2018-06-04T14:34:52+00:00February 20th, 2015|Motivational Letters|

(from If you've ever made room for dessert even though you're already full or dived into a pint of ice cream when you're feeling down, you've experienced emotional eating. Emotional eating is using food to make yourself feel better—eating to fill emotional needs, rather than to fill your stomach. Using food from time to time as a pick me up, a reward, or to celebrate isn't necessarily a bad thing. But when eating is your primary emotional coping mechanism—when your first impulse is to open the refrigerator whenever you're upset, angry, lonely, stressed, exhausted, or bored—you get stuck in [...]

Contact Info

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

Phone: (613) 761-8015

Fax: (613) 761-9585

Recent Posts