Category: Weight Loss Tips


July 4th, 2016 — 12:00am

TOTAL TIME: 15 minutes

Just 5 ingredients for this delicious savory summer side or appetizer! So light and refreshing, great with just about anything you grill!


1 watermelon slice, cut 1-inch thick from center of the widest part 1 oz crumbled Feta cheese 5 to 6 Kalamata Olives, sliced 1 tsp mint leaves 1/2 tbsp balsamic glaze


Slice the widest part of a round watermelon in half. Lay the flat side down on a cutting board and cut a 1-inch thick slice from each half. Cut each half into 4 wedges Place them on a round dish like a pizza and top with cheese, olives, balsamic glaze and mint leaves.

Allowances: 4 servings, Serving Size: 2 slices

Count each serving as a ½ a cup of fruit (group 4), ¼ serving of fats (group 7), ¼ serving of protein (group 6)


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Baked Parmesan Zucchini

July 3rd, 2016 — 11:40pm

Prep Time 10 minutes Cook Time 20 minutes Total Time 30 minutes 

Crisp, tender zucchini sticks oven-roasted to absolute perfection. It’s healthy, nutritious and completely addictive!


4 zucchini, quartered lengthwise 1/2 cup grated Parmesan 1/2 teaspoon dried thyme 1/2 teaspoon dried oregano 1/2 teaspoon dried basil 1/4 teaspoon garlic powder Kosher salt and freshly ground black pepper, to taste 2 tablespoons olive oil 2 tablespoon chopped fresh parsley leaves


Preheat oven to 350 degrees F. Coat a cooling rack with nonstick spray and place on a baking sheet; set aside. In a small bowl, combine Parmesan, thyme, oregano, basil, garlic powder, salt and pepper, to taste. Place zucchini onto prepared baking sheet. Drizzle with olive oil and sprinkle with Parmesan mixture. Place into oven and bake until tender, about 15 minutes. Then broil for 2-3 minutes, or until crisp and golden brown. Serve immediately, garnished with parsley, if desired.

ALLOWANCES: Makes 4 servings

Count each serving […]

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July 3rd, 2016 — 11:20pm

Healthy, portable little egg muffins that you can enjoy without worry at under 100 calories each. They’re great for breakfast, snacks, before or after workouts, as a light dinner, or in school lunches. Use the recipe as a way to clean out your produce drawer by taking advantage of what you have on hand and mixing and matching. You can make them in advance and keep them for up to 1 week in the fridge.


1 ½  cups shredded carrots (from about 4 medium peeled and trimmed carrots) ½  cup small diced bell peppers ½  cup chopped spinach ½  cup diced tomatoes 8 large eggs salt and pepper, to taste 6 tablespoons shredded cheese, divided


Preheat oven to 375F. Spray non-Stick 12-Cup regular muffin pan with cooking spray then run your finger over the sides so that every inch is liberally coated with spray. In a large bowl add carrots, peppers, spinach and tomatoes,(or mix […]

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November 27th, 2015 — 12:06pm

4 packs sugar-free hot chocolate mix 4 cups hot water 4 tsp brandy extract 4 orange slices, for garnish

Make hot chocolate with water according to package directions. Stir in brandy extract; garnish each with an orange slice. Per Serving: 58 calories; 61%carbohydrate, 26% protein, 13% fat.

 Serves 4

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November 27th, 2015 — 12:03pm

1 tbsp. whole cloves 1½ tsp whole allspice 8 cups of apple juice 1 cup fresh cranberries, crushed 4 cups low calorie cranberry juice 4 tbsp rum extract 1 ½ medium oranges, sliced/seeded 1 tsp bitters 12 packets of Splenda 10 3-inch cinnamon sticks

Place cloves and allspice in a tea ball. In a stainless steel stockpot, mix all ingredients and tea ball and simmer gently, but do not boil. Strain and serve warm. Per serving: 131 calories; 97% carbohydrate, 1% protein, 2% fat.

Serves 10

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Holiday Survival Guide

November 27th, 2015 — 11:05am

The holidays are a time to eat, drink and be merry, but beware: if you overindulge in goodies, you may find yourself rolling into the New Year like a sugar plum fairy.

To help you survive the season where butter and sugar ooze from every flat surface, we’ve assembled a list of 12 sticky situations you’re likely to encounter and tips on how to wiggle out of them while you still can.


Last year you gained so much weight during the holidays that this time around you’ve vowed to be an absolute angel when the hostess comes around and offers a tray of fattening goodies. Butter cookies? No Thank you, I’d rather nibble on Melba toast….

Wiggle out TIPs: Deprive yourself during the holidays and visions of sugar plums are certain to haunt you nightly – and we all know where those dreams lead. Rather than punishing yourself, give yourself permission to […]

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Successful Restarting Starts With Decreasing Guilt

August 25th, 2015 — 10:20pm

After an absence from attending our office, many of you are holding back returning because of guilt or embarrassment that you have regained some weight.  At our clinic, we are quite aware of this and as a result, we continue to pass on many reassuring ideas that have helped our restart patients deal with much of their guilt and negative self talk- which in turn has helped steer them back on the right course. Many times I have said that I should have a blinking neon sign at our front office door that says: “LEAVE YOUR GUILT OUTSIDE AND COME ON IN.”

Following are key concepts that will help reassure you, decrease your guilt and get you back on the right track:


It takes a lot of courage to restart. It is human nature to feel guilty to think that we have let ourselves or others down. Therefore, taking this first step is a […]

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Jessica’s Jell-O Pops

August 3rd, 2015 — 4:33pm

These treats are fat-free, sugar-free and great on a hot summer’s day!


Sugar-free Jell-o • Crystal Light • Water


Make the Crystal Light according to the directions on the box Boil 1 cup of water and completely dissolve your choice of sugar free Jell-o in the boiling water Instead of using cold water for the remaining liquid to add to the Jell-o mix, add 1 cup of cold Crystal light Stir Pour mix into Popsicle molds and put it in the refrigerator for several hours until it completely turns to Jell-o Insert Popsicle sticks in the centre and freeze

Allowances: free

Flavor Combo Suggestions:

Sugar Free Jell-O: Crystal Light: Lemon Lemonade Raspberry Blueberry Raspberry Cherry Cranberry Breeze Strawberry Strawberry-Orange-Banana Orange Aloha Pineapple Coconut

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Grilled Bruschetta Salmon

August 3rd, 2015 — 4:19pm


1 tomato, chopped ½ small sweet onion 1 clove garlic, minced ¼ cup shredded parmesan cheese ¼ cup olive oil and sun dried tomato dressing 1 skin on salmon fillet (1.5 lbs/675g) 2 tbsp. chopped fresh basil


Heat barbeque to medium. Combine first 4 ingredients with 3 tbsp of the dressing. Spray a large sheet of heavy duty foil with cooking spray. Place foil on the barbeque. Top with the salmon fillet, flesh side down. Grill for 5 minutes; turn the fish. Brush with the remaining dressing. Top with the tomato mixture. Grill for 18 to 20 minutes or until the fish flakes easily with a fork; top with basil.

Allowances: Makes 6 servings Count each serving as 3 servings of protein (group 6) and 2 fats (group 7).

Recipe courtesy of

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Watermelon Salad

August 3rd, 2015 — 4:11pm

This light, Mediterranean salad goes well with grilled chicken, meat or fish.

Ingredients: 6 cups mixed salad greens 3 cups cubed watermelon ½ cup sliced onion ⅓ cup crumbled feta cheese 3 tablespoons extra-virgin olive oil 2 tablespoons balsamic vinegar Cracked black pepper to taste

Directions: In a large bowl, place the salad greens, watermelon, onion and feta cheese and mix to combine. Refrigerate. Just before serving, toss salad with oil and balsamic vinegar and garnish with pepper.

Allowances: Makes 6 servings Count each serving as 1 fruit, ½ protein and 1 fat.

Recipe adapted from the Ottawa Citizen

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