Holidays and Special Events

  Plan Ahead Eat Before You Go Eat Only Special Foods Be the Slowest Eater Keep a Proper Perspective Holidays, parties and special occasions can be a problem because eating is encouraged. Not only is temptation around, but everyone else is eating, the food is good, there may be social pressure to “try some of…Read More

Why Scale Watching Can Lead to your Downfall by Dr. Peter Linder, M.D.

Using weight loss as motivation and reward for sticking to a diet is the worst possible method of attempting to change your eating habits from a long term standpoint and almost GUARANTEES FAILURE. Weight Watching can be your most DREADFUL ENEMY! These may sound like strange words to you, but if you have ever lost…Read More

Identifying Urges and High Risk Situations

Distinguishing cravings (urges) from hunger, conquering cravings and behavior chains are all points we need to face – spotting the urge before it occurs. Urges can become a signal for corrective action. Think carefully about when you are most likely to find your diet threatened. Is it when you have certain feelings, like loneliness or…Read More

Coping with a Lapse

Step 1: Stop A lapse is a signal of impending danger, like a train signal at the crossing gates. Stop what you are doing especially if the lapse has started and examine the situation. What is occurring? Why is a lapse in progress? Consider moving yourself to a safe location where you won’t be tempted…Read More

Restaurants and Trips

1. Restaurants a)      You may go to restaurants; it is a pleasurable moment to spend with cherished ones. b)      Decide in advance what you want to eat and choose your restaurant accordingly. c)      Refrain from reading the menu; the temptation may be too difficult to resist. d)      Order in an assertive fashion, without shyness before…Read More

Baked Salmon with Parmesan Herb Crust

Ingredients 1 salmon filet about 2 pounds Parmesan Herb Crust: 3 cloves garlic finely minced 1/4 cup chopped parsley 1/2 cup chopped Parmesan cheese Directions Preheat oven to 425º F. Line rimmed baking sheet with parchment paper or aluminum foil for easiest cleanup. Place salmon, skin side down, onto lined baking sheet. Cover salmon with another piece of parchment paper.…Read More

Slow Cooker Fajita Chicken

Delicious fajitas reinvented as a stew! Ingredients 6 skinless, boneless chicken breasts 2 each red and green peppers 2 jalapeno peppers (optional) 35-g fajita or taco seasoning mix 3 tbsp all purpose flour 430 ml jar chunky salsa, (about 1 3/4 cups) Toppings such as no fat sour cream, grated cheddar, sliced green onions and…Read More

Pesto Pork Chops

Ingredients 4 boneless pork loin chops, about 1 1/4 lbs/600 g 1 tsp dried oregano leaves 1/4 tsp freshly ground pepper 2 tsp extra virgin olive oil 3 tbsp basil pesto 1 onion, thinly sliced 1 red bell pepper, thinly sliced 1 tbsp chopped fresh oregano 2/3 cup vegetable cocktail Pinch salt Instructions Sprinkle pork…Read More

Curried Pork Burgers with Grilled Red Onion

Recipe courtesy of Canadian Living Magazine Ingredients • 1 lb lean ground pork • 1/2 cup (125 mL) chopped fresh coriander • 1/3 cup (75 mL) crumbled feta cheese • 2 tbsp (30 mL) Thai curry paste • 2 cloves garlic, minced • 2 tsp (10 mL) minced gingerroot • 1 jalapeño pepper, seeded and…Read More

Baked Eggplant Parmesan

A delicious side, with a carbohydrate-free option. Ingredients: Cooking spray 1/3 cup Italian seasoned bread crumbs (*or crumbled pork rinds for a carbohydrate-free version, see note below) 1 tbsp grated parmesan cheese 1 tsp Italian seasoning ¼ tsp garlic powder 1 medium eggplant 2 large egg whites, lightly beaten 1 ½ cups canned tomato sauce…Read More

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