(BMI) Bariatric Medical Institute
575 West Hunt Club, 100 K2G 5W5 Ottawa, ON, Canada

? Why not take a moment this weekend to appreciate the wonderful orange fruits and vegetables nature has to offer? Choose some old favourites to enjoy, and head to the grocery store to explore new ones to test out. Get the entire family in on the challenge and see who can create the best recipe with the orange food! Here are some ideas to get you started:... pumpkin (of course!), butternut squash, spaghetti squash orange, tangerine, clementine sweet potato, carrot, orange pepper peach, nectarine, apricot, persimmon canteloupe, papaya What else have we missed? Comment below! *** .***

One of our amazing clients pointed us to this high protein breakfast pizza recipe! It uses plain Greek yogurt to create the pizza dough, and toppings can be customized to whatever you are feeling. Check out the link below: https://www.skinnytaste.com/breakfast-pizza/ (per pizza or 1/4 recipe): 270 cal, 27g carbohydrates, 2g fibre, 21g protein ... *** .***

? It’s no secret that behaviours such as eating a well-balanced diet, exercising regularly, and not smoking are good for us in the long term. But why is it that these behaviours are so difficult to adapt into our lives? Let’s use the example of taking the stairs instead of the elevator. You know that taking the stairs is a good option, because it will help you to incorporate more exercise into your daily routine. But on the other hand, ...taking the elevator will save you time, and is the easier option. So what’s the better choice today? Well, we can argue that over the long term, taking the stairs is the better option. BUT in the short term, taking the elevator may be the better option, especially if you’re short on time. Oftentimes, those short-term rewards (for example, making it to a meeting on time) outweigh the long term ones, so most people are likely to take the elevator this time. Because you were rewarded with making it to your meeting on time, you’re likely inclined to take the elevator again next time. With time, you form a habit of taking the elevator. So what if you take the stairs today? You might be more inclined to make that same choice again next time, and the next time. Gradually, a healthy habit develops of taking the stairs more often. Perhaps with time, you end up significantly increasing your steps, and see additional health benefits such as better heart health. Knowing this, are you more inclined to make the seemingly more difficult choice today that may lead to a new, healthier habit forming tomorrow? ** . #registereddiettian #behaviourchange #weightlosssupport #reachyourgoals #lifestylechange #bestweight

Looking to amp up your breakfast game this weekend? The Sweet Potato Chronicles have you covered! Made with whole wheat flour, eggs and cottage cheese, these pancakes are more a protein-rich meal than sugary breakfast. It's a satisfying twist on an old standby. Recipe is linked below and yields six ample servings. Nutrition Facts (per serving):... 181 calories, 8 grams fat, 2 grams saturated fat, 321 mg cholesterol, 20g carbohydrate, 3g fibre, 14g protein *** & *** http://sweetpotatochronicles.com//protein-pancakes-cottag/

? . Anyone who has tried to create or break a new habit knows first hand that change is hard. The journey to a new lifestyle is often a bumpy one filled with stops, starts and moments of going in the wrong direction. It’s not a matter of how smooth the journey is but how we respond to rough patches along the way. If you feel you’re stuck, ask yourself this: What’s one thing I can do right now to get back on track? ... Then do that thing. *** & ***

Non-Food Rewards Unfortunately, food is often used as a reward for our children at school, in extra curricular activities, and in the home. Using food as a reward can teach children to eat for reasons other than hunger. Relating foods to emotions; good or bad, can lead to lifelong struggles regulating food intake. Food should never be used as a reward and likewise food should never be withheld as a punishment. It can be difficult to create a level playing field for all ...foods. If we reward with foods with a lower nutritional value- more sugar, salt, or fat, then these foods may be seen as superior and overeaten when available. Being healthy role models and providing access to healthy foods, drinks, and physical activity is a great way to provide consistent messaging about nutrition. If you see food being used as a reward, then take action and suggest alternatives: Here are some ideas for non-food rewards: - Dance party - Dress up or theme day - Extra recess time or extra free time at the end of the day - Choose the game or movie for family night - Create a photo recognition board for a good deed or good behaviour The goal is not to avoid treats but give our children a healthy foundation with their relationship with all foods. #familynutrition #allfoodfits #nonfoodrewards *** & *** See more

Finding mealtimes stressful? Consider delegating some of the mealtime responsibilities to the kids. Known as the "division of responsibility," this approach was developed several decades ago by registered dietitian and family therapist Ellyn Satter. Since then, studies continue to support its efficacy in building healthy relationships with food. When it comes to raising healthy eaters, this approach might at first seem counterintuitive. After all, don't we want kids to eat ...their broccoli? It turns out that heavy handed tactics are more likely backfire. Whereas simply offering nourishing food - consistently and in a low pressure manner - fosters curiosity and acceptance over time. Letting kids to decide for themselves how much they need to eat to feel satisfied reminds them to check in with their own internal hunger and fullness signals. It helps immensely if mealtimes are screen-free, at the table, and at predictable times (parent's job). *** & ***

It can be easy to lose track of your health and wellness goals during the holidays, or any time when routine is thrown out the window. Here are some tips to allow you to come enjoy your holiday and all it has to offer without having guilt in the new year! 1. Take a moment: Try to take a pause before choosing to eat. 2. Think about why: Are you actually hunger, is it an emotion? Boredom, stress, it looks good, tired. Thes...e are a few reasons we may decide to eat for reasons other than hunger, which sometimes is ok, just be sure you are present in your decision. 3. Redirection: Take your identified emotion; stress for example. What other things help you when you are feeling stressed? Make a list of 3-4 things and try one of those to see if it helps relieve the emotion., 4. Make you decision more mindfully: Now that you have gone through this thought process or taking a step back, figuring out why you want to eat, and potentially trying a redirection technique if you are not hungry, simply decide on the smallest amount you need to feel satisfied and move on! Remember mindful eating does not meal restricting yourself or always making the decision not to eat when you do not feel hungry it means being present in your decision about how much, recognizing common reasons to eat other than hunger, and finding other activities that can help with those emotions. Enjoy your favourite foods and your favourite activities this Holiday Season, stay home and stay safe #healthyholiday #mindful #weightlosssupport #bestweight *** & ***

? As we head into lockdown once again, we're getting lots of questions about how to keep food fresh for longer. This tip comes from one of our clients who stumbled upon this tip from thekitchn.com: Salad greens last longer when they're stored in a bath towel. Here's how it works: Step 1: Prepare your greens, washing and cutting them into bite-sized pieces.... Step 2: Allow them to air dry. Step 3: Roll up the towel, secure with rubber bands and store in the bottom of the fridge. Do you have a great method for storing salad greens? Is this something you would try? Let us know in the comments below! *** & ***

A great make ahead snack or breakfast. Keeps in the fridge for 3 days or freezer for 3-4 months. : ... 3 ripe bananas, smashed 6 eggs 1 tsp vanilla 1 tsp cinnamon 1/3 cup rolled oats 7-8 fresh strawberries, sliced : 1. Preheat oven to 375 F 2. Grease a 24-cup mini muffin tin (or 2 12-cup mini muffin tins) 3. Mash bananas and add eggs, whisking together with a fork until blended 4. Add vanilla, cinnamon and oats, combine well. 5. With a tablespoon measure, carefully spoon mixture into the greased muffin tin and top each with a sliced strawberry 6. Bake at 375 F for 12 minutes or until set. 7. Allow to cool for about 10 minutes and enjoy! *** & ***

: ? Sugar intake is a worthwhile consideration for all of us, and particularly so for those managing diabetes. Many of our clients find that cooking and baking with calorie-free sweeteners is a practical way to reduce sugar while still enjoying the odd holiday treat. For those who are unfamiliar, stevia is a sugar-free and calorie-free sweetener that is derived from the leaves of the stevia plant. It’s 200-300 times swee...ter than sugar so only a small amount is needed to achieve a similar level of sweetness. If you have concerns about the safety of calorie-free sweeteners, fear not! Health Canada regulates all sweeteners, including stevia, and approves them for use only when scientific evidence confirms they are safe. COOKING WITH STEVIA: Stevia can be used as an ingredient in baking or cooking. While ratios may vary by manufacturers, here are examples of the sugar-to-stevia conversion: 1 tsp sugar = 1/2 stevia packet = 5 drops liquid stevia 1/2 cup sugar = 12 stevia packets = 1 tsp liquid stevia 1 cup sugar = 24 stevia packets = 2 tsp liquid stevia *** & ***

?? When it comes to choosing the best oil to use for cooking, baking, or to put on a salad the choices can be daunting. Each type of oil has a mix of , , . What is most important when choosing an oil is the type of fat not the amount. Oils are derived from the fatty acids found in the plants which contain a mix of all 3 types of these fats and, since fatty acids have a large impact on our cardiovasc...ular health it is no wonder we are trying to choose the best option! We know that choosing unsaturated fats over saturated fats is better for heart health and cholesterol. Saturated fats are mostly found in animal products such as butter, it is also the primary fat found in coconut and palm oils. Replacing saturated fats with polyunsaturated fats has been shown to have a positive impact on heart health and cholesterol. Oils that contain more than half of their fats as polyunsaturated include sunflower, safflower, grapeseed, and flaxseed oil. Monounsaturated fats have been shown to reduce "bad" cholesterol and raise "good" cholesterol. Olive, avocado, and canola oil are high in monounsaturated fats. Whatever oil you choose keep your health goals in mind and for longevity and best taste remember to store your oils in a cool, dark place and tightly sealed. Fish, nut and flaxseed oils should be stored in the refrigerator. *** & ***

’ ? Eating local seasonal produce can seem tricky as we move into the winter months. Whilst there is a little less variety, the end of the year still offers us some delicious offerings such as; Pears, Greenhouse Strawberries, Beets, or Leeks. ... Fresh seasonal produce tastes great, tends to be cheaper and can help support our local farmers. Buying seasonally not only reduces your carbon footprint but may also be good for your health. Fruits and vegetables that are picked at peak ripeness are more nutrient-dense than those picked earlier. This month pick up some of your Ontario favourites or try a few new items that have you thinking outside the box! What’s in season in now: Apples Pears Strawberries (greenhouse) Beets Cabbage Carrots Cucumber (greenhouse) GarlicLeeks Lettuce (greenhouse) Mushrooms Onions (cooking) Onions (red) Parsnips Peppers (greenhouse) Potatoes Rutabaga Sprouts Squash Sweet Potatoes Tomatoes (greenhouse) Why not check out Foodland Ontario’s Availability Guide, to keep up to date with which Ontario fruits and vegetables are in season! https://www.ontario.ca/foodland/page/availability-guide *** & ***

: - This crowd pleaser is delicious and comes in at only 250 calories per serving, yes that’s right 250 calories for pie! The standard recipe is scrumptious but you could easily add some shredded chicken to ramp up the protein for a satiating supper. ... 200g spinach leaves 175g sundried tomato in oil 100g feta cheese, crumbled 2 eggs 125g filo pastry STEP 1 Put the spinach into a large pan. Pour over a couple tbsp water, then cook until just wilted. Tip into a sieve, leave to cool a little, then squeeze out any excess water and roughly chop. Roughly chop the tomatoes and put into a bowl along with the spinach, feta and eggs. Mix well. STEP 2 Carefully unroll the filo pastry. Cover with some damp sheets of kitchen paper to stop it drying out. Take a sheet of pastry and brush liberally with some of the sun dried tomato oil. Drape oil-side down in a 22cm loose bottomed cake tin so that some of the pastry hangs over the side. Brush oil on another piece of pastry and place in the tin, just a little further round. Keep placing the pastry pieces in the tin until you have roughly three layers, then spoon over the filling. Pull the sides into the middle, scrunch up and make sure the filling is covered. Brush with a little more oil. STEP 3 Heat oven to 180C/fan 160C/gas 4. Cook the pie for 30 mins until the pastry is crisp and golden brown. Remove from the cake tin, slice into wedges and serve with salad or roasted veg. - : 250 calories, 13g fat, 23g carbs, 5 g fibre, 13g protein Recipe and picture credit BBC good food https://www.bbcgoodfood.com/recipes/crispy-greek-style-pie

The holiday season is upon us and so too are the sweets and treats that come along with it. This year, consider practicing thoughtful reduction rather than complete avoidance. A thoughtful approach takes the middle path between none at all and far too many. It acknowledges that sweets are an important way to mark occasions, share moments, and celebrate. But it also involves eating regularly and having an idea about calories. Ask yourself of w...hatever indulgence you consider, How much of that do I need to be happy? Then have that amount. *** & ***

! Getting up to boil the kettle, taking the stairs over the elevator or taking 10 minutes to hit play on the stereo and dancing in the living room! When it comes to increasing your activity levels, every movement counts. The way we exercise may have changed a lot over the last year and it is important to remember that keeping fit doesn’t have to mean going to the gym! Think how you can make your daily routine a little more active, whether it be schedulin...g a daily walk, taking on a virtual fitness challenge or doing some arm chair activities whilst watching your favourite TV shows. There are multiple options to experiment with and find something that works for you! Have you changed your fitness routine this year? How have you made your week more active? Looking more motivation why not check out these sites for inspiration: https://www.participaction.com/en-ca , https://www.diabetes.ca//tools---resourc/physical-activity , http://www.ottawapublichealth.ca//profe/active-living.aspx , https://sportforlife.ca/,

' ! Have you ever wanted to go to cooking school? Well now you can! And from the comfort of your own home and kitchen. The Kitchn Cooking School, which launched last month, is 20 days of (free!) lessons with video instructions that start with the basics of food prep and build from there. Sign up anytime to receive the first lesson the following Monday. Lessons are delivered via e-mail Monday through Friday, for four weeks. Each lesson... includes a daily assignment, as well as ideas for further practice. You can follow along each day or proceed at your own pace. Interested? Learn more here: https://www.thekitchn.com/collection/kitchn-cooking-school *** & ***