Dine Out Don’t Pig Out!

How to make dining out less of a dilemma before you go: Ask yourself: Are you going out “just because” or is this for a special occasion? Be honest with yourself in terms of whether you should be careful about what you eat or whether it’s ok to indulge.   Many restaurants post their menus, […]

Read More

Mini Meal Ideas

Looking for some healthy meal ideas? We’ve got you covered!  • Turkey roll-up – 3 oz. turkey deli meat, 1 oz light mozzarella cheese, 2 butter lettuce leaves, wrapped in a whole wheat tortilla. • Salsa omelet – Mix 2 eggs, spinach leaves, 1 oz shredded light cheddar, and 2 Tbsp salsa in a microwaveable […]

Read More

Chicken & White Bean Slow Cooker Soup

Cook Time: 6 hours Yield: 8 servings Ingredients 1 lb ground Turkey, Chicken or pork 3 cloves garlic, minced 1/2 cup finely diced onion 2 celery ribs, diced 2-14 oz. cans Great Northern Beans or white beans, drained 1-28 oz. can diced tomatoes 3/4 tsp dried rosemary 1 tsp dried oregano 1 tsp dried basil […]

Read More

Vitamin Sources and Function

Vitamins Sources Function A Cod liver oil, dairy products, sweet potatoes, carrots, leafy vegetables, and fortified foods such as breakfast cereals. Needed for good eyesight and normal functioning of the immune system. B-1 (Thiamin) Enriched, fortified, or whole-grain products, such as bread, pasta, and cereals. Helps the body process carbohydrates. B-2 (Riboflavin) Organ meats, breads, […]

Read More

Are You Eating Enough?

A common misconception around weight loss is that the less we eat, the smaller we’ll get. While it’s true that we lose weight when our energy intake is less than our energy expenditure, it’s possible to eat too little. When we eat too little, our body actually slows down our metabolism so that it can […]

Read More

Better the Devil You Know…

By Dr. Wendy Froberg   As a clinical and counseling psychologist, I am in the business of change. People pay for my time and expertise in helping them to make changes in their lives. But despite expressing a desire to be different and demonstrating what appears to be good motivation, change does not always occur […]

Read More

Turkey Chili Recipe

Ingredients • 1 lb ground turkey • 1 cup onion, diced • 1 red pepper, diced • 2 garlic cloves, minced • 2 jalepeno peppers, seeded, minced • 1 Tbsp chili powder • 1 ½ tsp ground cumin • 1 ½ tsp ground coriander • ½ Tbsp dried oregano • ½ tsp dried marjoram • […]

Read More

Fiber Content Of Foods

FIBER CONTENT OF FOODS There is no official Canadian Recommended Daily Intake for fiber at this time. Adults should try to eat 25 to 38 grams [1] of fiber spread throughout the day. Note: The serving size is listed under food group headings except where noted Vegetables (125 ml, 1/2 cup or 1 small) Fruits […]

Read More

Meal Planning Tips

In our society, time is money. Slow, home-cooked meals with the family gathered around the table is making way for take-out, microwavable dinners, and foods that we can eat “on the go”. Even those who are still cooking their meals from scratch want dinner on the table fast, opting for recipes that take 30 minutes […]

Read More

The Truth About Protein

Protein: steak, eggs, milk, salmon

Many people believe that in order to build muscle, they need to supplement their workouts with protein powders, shakes, and bars. In reality, most of us can meet our protein needs through food; exceeding those needs will not help us build muscle faster because there’s only a certain amount of muscle that our body can […]

Read More