Category: Recent News

Keeping a Food Diary is a MUST for successful weight control!

October 6th, 2022 — 3:15pm

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 drink each day, and also whether you exercise sufficiently. A food diary helps you identify problem foods and drinks with excessive calories or carbohydrates.Helps you identify moods, situations and events that lead to excessive eating of unwanted foods.  You can then plan to overcome or avoid them.Prevents “food amnesia,” the forgetfulness of foods that you may be eating.  Recording keeps you on […]

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Parmesan Tomato Zucchini Bake

August 11th, 2022 — 10:58am


2 medium zucchini sliced

2 medium yellow squash sliced

5 medium tomatoes sliced

1/2 cup quality parmesan cheese shredded

1/2 teaspoon of black pepper

3/4 teaspoon garlic powder

3/4 teaspoon onion powder

1/2 teaspoon Italian seasoning


Preheat oven to 375 degrees

Arrange zucchini, squash and tomatoes in a backing dish in an alternating pattern

Combine all spices and sprinkle over the vegetables then top with shredded cheese

Bake for 25-30 minutes until squash is soft and cheese has started to brown


Makes 8 servings

Count each as 1 serving of group 2 – restricted vegetables and 1 serving of group 6.

Recipe courtesy of The Nutritionist Reviews

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Setting Success Goals

July 5th, 2022 — 3:42pm

Most patients set themselves up for failure in that the only goal they have in mind is to reach their “ideal weight”. At the same time, others around them have put that expectation on them as well(i.e. their spouse, friends, physicians and society in general). In other words, if someone for example, is 75 lbs. overweight, everyone feels that person should lose 75 lbs. to be successful.

We are not saying that an individual can’t lose 75 or more pounds, but what if they only lose 30 – 35 lbs.? Immediately, they think they have failed, they begin to slip and begin to reinforce that they are indeed a failure and proceed to gain back all their weight and usually more. On the same hand, what if that individual lost their 75 lbs., but gained back 5 lbs. Again, they feel they have failed at maintenance and begin to gain all their weight back.

We […]

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The 4 Keys to Successful Weight Loss

July 5th, 2022 — 2:01pm

Have you tried diet after diet with little to no success?

Do you feel like you have tried everything and still just cannot lose the weight?

Every year, especially in the summer, fad diets or summer diet hacks pop up in magazines and online that promise you’ll lose a lot of weight in a short amount of time.

Fad diets can sound plausible, but there is usually little evidence that they actually work.

Our doctor owned and operated clinic can help you achieve YOUR weight loss goals and our team of experienced professionals can formulate a plan that will work specifically for you.

When the following four factors are combined, you will substantially increase your chances of losing weight and keeping the weight off.

1. A Protein Diet

Opting for a low-calorie high protein diet will decrease or even eliminate cravings. The protein diet has the advantage of being easy to follow and because it cuts out the feeling of hunger, weight loss […]

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Corned Beef Brisket

March 7th, 2022 — 8:18pm

It’s not St. Paddy’s Day without corned beef! This roasted recipe is one of our favorites; it’s super moist and tender, with a unique spice blend!


3 lb. corned beef brisket

1/2 tsp. whole allspice berries

1/2 tsp. coriander seeds

1/2 tsp. whole cloves

1/4 c. brown sugar 

2 tsp. freshly ground black pepper


Preheat oven to 325°. Trim excess fat from beef and rinse under cold water. Pat dry and place fat side up in large roasting pan fitted with a roasting rack.In a medium bowl with the end of a wooden spoon, or in mortar and pestle, combine and crush allspice, coriander, and cloves into slightly smaller pieces. (Leaving some whole is OK.) In a medium bowl, stir together brown sugar, black pepper, and crushed spices. Spread spice mix evenly over top of brisket. Add 6 cups water to roasting pan and cover brisket tightly with aluminum foil. Roast for 2 hours, then remove foil and roast until tender, 1 hour […]

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Barbeque Bruschetta Chicken

May 30th, 2021 — 2:07pm

This is a delicious recipe that brings together the delicious flavours of bruschetta together with grilled chicken. Perfect for warmer weather and eating outside!


Sundried tomato dressing:

½ cup sun-dried tomato packed in oil½ cup apple cider vinegar or ½ cup red wine vinegar1 shallot (or ½ very small onion)4 basil leaves1 teaspoon chopped chives1 garlic clove, minced½ tsp salt1/8 tsp ground pepper½ cup olive oil

Main Dish:

4 boneless skinless chicken breasts (1 lb./500 g)1 tomato, finely chopped1/2 cup Shredded Cheese (any kind is fine)1/4 cup chopped fresh basil or 1 tsp. dried basil leaves


Place large sheet of heavy-duty foil over half of barbecue grate; preheat barbecue to medium heat.

Pour ½ cup of the dressing over chicken in resealable plastic bag; seal bag. Turn bag over several times to evenly coat chicken with dressing. Refrigerate 10 minutes to marinate. Remove chicken from marinade.

Grill chicken on uncovered side of barbecue […]

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Philly Cheesesteak Stuffed Pepper

May 30th, 2021 — 1:24pm

These delicious stuffed peppers come together easily for a low-carb comfort meal that everyone will enjoy. Experiment with different spices and flavours that suit your tastes!  The provolone cheese really adds to the “Philly Cheesesteak” aspect of this recipe, but if you don’t have provolone at the moment, use whatever cheese you like instead!  Inspired and adapted from:


1 pound lean ground beef4 medium green bell peppers (or any colour you wish)1 small container sliced mushrooms (or for the non-mushroom-eating individual, 1 chopped red bell pepper)½ cup onions, chopped1 tbsp olive oil8 slices Provolone cheese (or any cheese you have on hand; each slice is equivalent to approximately 1oz or ¼ cup shredded) – feel free to add less cheese if you prefer.Salt, pepper and Montreal Steak Spice to taste


Cut tops off of the peppers and remove remaining seeds & pith. Place in a microwave safe baking dish, cover, and cook for 3-4 […]

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The Health Benefits of Ice Skating

December 7th, 2020 — 9:16pm

Do you need a cool way to work out over the winter? Ice skating has many health and wellness benefits, plus it’s lots of fun! Learn about how ice skating can help you reach your fitness goals and find some tips on getting started.

Joint and muscle health

Skating works nearly every muscle group in the body, and gliding requires synchronized movement of the legs, which is important for joint flexibility. It also builds up the leg and abdominal muscles. Like any workout, skating is great for cardiovascular health – it gets blood pumping and the heart rate up. And it’s a lot of fun to glide around the ice; unlike with other types of exercise, you probably won’t even remember that you’re working out!

Improved balance, coordination and weight management

Strengthening your muscles and improving your joint health leads to better balance. So does trying to stay standing on the ice. By learning to […]

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Warm Chicken and Quinoa Caprese Bowl

July 31st, 2020 — 1:25pm

This healthy yet hearty delicious meal, made in less than 30 minutes is savoury and bursting with flavour! By combining tender chicken, tomatoes, balsamic vinegar, mozzarella and fresh basil leaves this is the perfect combo and will leave you feeling satisfied!

Some pointers:

Make sure to drain the quinoa when cooked to remove any residual water.Make the 250ml of stock but don’t add it all. Add 200ml to start and see how that goes, if it’s too dry, add as required.You can add other spices to suit your preferences. Chili flakes give it an added kick.

Ingredients for Caprese Salad Inspired Chicken Stew

2 tbsp extra-virgin olive oil400g skinless chicken breasts1/2 tsp sea saltBlack pepper250ml low-salt chicken stock300g tomatoes4 garlic cloves crushed1 tbsp balsamic vinegar200g cooked quinoa140g low fat mozzarella (if you can’t find the pearls torn pieces will do)Fresh basil leaves

Instructions for Caprese Salad Inspired Chicken Stew

Cook the quinoa as per […]

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Slow cooker Cuban Style Beef

April 6th, 2020 — 7:53pm

Ingredients:1 boneless beef chuck roast1 tsp dried oregano1 tsp ground cuminSaltPepper2 tsp olive or coconut oil1 large onion1 large green pepper1 large red pepper2 cloves garlic2 tbsp water1 can crushed tomatoes½ C pimiento-stuffed green olives

Directions:• Rub the beef chuck roast with oregano, cumin, and ½ teaspoon each salt and pepper. In 12-inch skillet, heat oil on medium-high until very hot. Brown roast on all sides. Transfer to 6- to 7-quart slow cooker bowl.• To skillet, add onions, green and red peppers, garlic, water, and ¼ teaspoon salt; cook on medium-high 2 to 4 minutes or until slightly softened, stirring. Add crushed tomatoes. Simmer 4 minutes, stirring. Transfer vegetables and liquids to slow cooker bowl.• Cover; cook 10 hours on Low or until tender.• Shred meat. Stir in pimiento-stuffed green olives, and ¼ teaspoon salt. Garnish with parsley, if desired.• Serve with cauliflower rice and enjoy!

Makes 12 servings; count each serving as 2-3 proteins […]

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