Does thinking of Thanksgiving dinner make your jeans feel a little tighter? It should. The average Thanksgiving dinner can pack a huge calorie punch, often weighing in at 3000 calories and 200 grams of fat. But, don’t blame the bird. A traditional thanksgiving feast is full of nutritious foods that we tend to make as calorically dense as possible! We are notorious for pumping the sides full of butter, oil, cream and sugar.

Luckily, you don’t have to give up everything you love about Thanksgiving dinner to stay on track with your diet. To avoid over-indulgence that can be hard on the waistline, a few easy substitutions can make all the difference.… Continue Reading →

Before you go and douse your salad with an expensive gourmet salad dressing, check the ingredient list. Most are loaded with sugar, sodium, coloring and artificial preservatives. It’s time to toss away the commercial salad dressings. This basic house dressing can be thrown together with common household ingredients.

From the kitchen of the successful and well respected Owner, Chef and Swiss Chocolatier – Peter Johner of Peter Johner Swiss Chocolatier – sharing how to make his basic house dressing.

YIELD: 1 cup

TIME: 15 minutes

•  2 tbsp ‘real’ mayonnaise
• 1 tbsp Dijon mustard (or mustard of your choice)
• 1 clove garlic (minced fine)
• pinch salt and pepper
• 2-3 drops Tabasco sauce
• 1 oz apple cider vinegar
• juice from half a lemon
• 2 oz virgin olive oil
• 2 oz water

Whisk all ingredients together and serve.… Continue Reading →

This Tomato and Mozzarella Salad may have medicinal properties since the combination of flavours tastes so right! Summertime tomatoes make this salad absolutely shine. And remember – never store tomatoes in the fridge. This will make them go mealy and diminish their flavour.

From the kitchen of Jeff Smedstad, Owner and Chef of Elote Cafe – sharing how to make this incredible salad I had there 1.5 years ago — still a popular recipe in our home.

SERVES: 4

TIME: 15 minutes

• 2 cups sliced FRESH mozzarella cheese
• 1/2 cup diced onion
• 1/4 cup cilantro
• 4 radishes cut in half and thinly sliced
• 4 pickled jalapeños, sliced
• 1/3 cup extra-virgin olive oil
• 2 tbsp cider vinegar
• 1 tsp kosher salt
• 4 large vine-ripe tomatoes, sliced thick

Combine all the ingredients expect the tomatoes and cheese and toss well.… Continue Reading →

Welcome back! My last post was all about the Yummy Mummies – how to work toward getting your pre-pregnancy body back (or better!) after the arrival of your little one. Today I’ve got 3 more tips for you that are key to include in your post-pregnancy weight management regimen. I hope you enjoy!

4.  Sleep Without A Million Dollar Budget. New parents face many new demands and sleep-deprivation often seems inevitable. Did you know that lack of sleep can set back weight loss? Strange sleeping cycles can upset your metabolism and make it harder for you to lose your pregnancy weight.… Continue Reading →

From the moment that baby weight starts to accumulate, the scheming often begins on how quickly can it come off.  It’s tough not to feel even the slightest bit envious of the stars on TV looking svelte only weeks or months after giving birth. Women are continually exposed to the “culture of the bump” that analyze every step of famous pregnancies and especially the pressure to be thin.  However, we are also familiar with the unrealistic expectations set by the media in the celebrity pop culture.

The truth is, timing and setting yourself up for success are absolutely key. I work with a lot of new mothers and families to help them reach their weight-loss goals through nutrition.… Continue Reading →

Do you rack up the frequent flier points to maintain that renowned career? Or do you take a single vacation each year? Regardless, an airport can be a nutritional disaster. Check –in lineups, security and running to the next gate will leave you feeling anxious and stressed. Waiting for flight delays or long lay-overs can leave you bored. One almost expects these feelings upon arriving at the airport. It’s no wonder we reach for chips, cinnamon buns, chicken wings and a cold one – all of which are readily available when these feelings are setting in.

I am regularly asked by clients how to successfully manage eating healthy while enroute.… Continue Reading →

In my last post I shared one of my favorite tips to make baking a lot healthier, without sacrificing taste. Here are 2 more of my favorite baking secret weapons:

2. Use less sugar.

White sugar, brown sugar, icing sugar, corn syrup, maple syrup, honey and molasses are all forms of ‘sugar’. They absolutely provide sweetness but also contribute significant calories with few nutrients. You can cut calories by using less sugar or by substituting with a sweetener. Some people are more sensitive to detecting these substitutes, so use wisely. Delicate cakes and candy making depend on sugar for texture, therefore do not try the following with these items!… Continue Reading →

This recipe is an all-time family favorite and has been shared countless times. Over the years, I put a dietitian spin on it and no one has even noticed! In fact, I am partly known for my skill of making these heavenly moist chocolate chip cookies!!  For those who love to bake, eat sweet things and remain health conscious – enjoy… in moderation!

MAKES: you decide!

BAKING TIME: 10-12 minutes per sheet.

• 3/4 cup non-hydrogenated margarine
• 1/4 cup low-fat plain yogurt
• 3/4 cup white sugar
• 3/4 cup Splenda
• 3/4 cup brown sugar
• 3 eggs
• 3 tsp vanilla
• 1.5 cups white flour
• 1.5 cups whole wheat flour
• 1.5 tsp baking soda
• 1.5 tsp salt
• 1 package of semi-sweet chocolate chips

Beat first 5 ingredients together until smooth.… Continue Reading →

I, like everyone else, love to indulge in delicious sweet treats. In fact, I don’t only love to eat them but I love to bake them. I am often asked to share my baking secrets in which many are always shocked to learn what hidden goodness I have managed to disguise! Yes, it IS possible to make your sweet treats healthy and still retain their deliciousness.  By making a few simple changes to your favorite recipes, you can rid excess calories without sacrificing great taste.

There are three basic steps you can take to bake healthier:

1. Use less fat.

All fat is created equal when it comes to energy.… Continue Reading →

4.  Soy

Soybeans contain potassium, fiber and calcium, all which play a role in lowering blood pressure. They are also abundant in the amino acid arginine – the bodies building block of nitric oxide!

Soy foods have been proven to have a blood pressure lowering effect, especially when vegetable protein is substituted for animal protein. Great sources of soy protein include: soy milk, unsalted dry roasted soy nuts and edamame.… Continue Reading →