Category: Weight Loss Tips


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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Mimosa Fruit Salad

July 9th, 2015 — 12:48pm

An easy and light summer dessert!


3 cups boiling water 4 pkgs. (10.2 g each) Jell-O No Sugar Added Orange Jelly Powder 4 cups cold club soda (or diet ginger ale) 1 can (10 fl oz/ 284 mL) mandarin orange segments, drained 2 cups sliced strawberries


In a large bowl, stir boiling water into the dry jelly powder for at least 2 minutes or until completely dissolved. Stir in club soda (or diet ginger ale). Refrigerate 1-1/2 hours or until thickened (spoon drawn through leaves definite impression). Stir in oranges and strawberries. Pour into 9×5-inch loaf pan sprayed with cooking spray. Refrigerate for 4 hours or until firm. Remove from loaf pan. **Store leftovers in the refrigerator.


Makes 8 servings Count each serving as ½ fruit.

How to unmold- Dip mould in warm water for about 15 sec. Gently pull jelly mixture from around edge with moist fingers. Place moistened serving plate […]

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Portabello and Sausage Breakfast

June 14th, 2015 — 11:34pm


1 crumbled breakfast sausage patty/ link 1 tbsp finely chopped onion 2 tbsp finely chopped red bell pepper ½ oz mozzarella 1 large Portobello mushroom


Spray frying pan with Pam and warm. Add crumbled sausage meat, onion and bell pepper. Cook until the sausage meat is done. Remove the stem and gills from the mushroom cap, wipe with damp paper towel and put aside. Put meat mixture into mushroom cap and place the mushroom back in the same pan. Top with mozzarella and cover pan with lid. Heat on low until cheese is melted The mushroom will sweat a bit. You can either keep the juices or discard. Serve on a small plate.

Allowances: Makes 1 serving. Count each serving as 1 ½ protein (group 6)


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