Eating more often to lose more weight sounds counter-intuitive, but it’s what healthy snacking is all about.  Fuelling yourself with the right foods at the right times boosts your metabolism and speeds your weight loss.  It also helps keep you focused, energized and happy throughout the day. Two Calgary dieticians have suggested everyone abide by [...]

“Thank you to Randolph B. for this yummy recipe!” 1 cup All Bran ¾ cup brown sugar ½ cup raisins 1 ½ cups flour 1 teaspoon baking soda 1 teaspoon vanilla 1 ¼ cups low fat yogurt (any flavour) ½ cup oil (not olive) 2 eggs ¼ teaspoon salt 1 teaspoon baking powder Directions: Mix [...]

1 ½ cups wheat bran 1 cup non-fat milk ½ cup unsweetened applesauce 1 egg 2/3 cup brown sugar ½ tsp vanilla extract 1 cup whole wheat flour 1 tsp baking soda 1 tsp baking powder ½ tsp salt 1 cup blueberries Directions: 1. Preheat oven to 375˚F (190˚ C). Grease muffin tins, or use [...]

When you need a high-energy snack, try one of these. 1 cup whole wheat pastry flour or spelt flour 1 cup rolled oats 1 cup chopped dried fruit or fresh apples 1 cup raisins or currants 1 cup coconut flakes ½ teaspoon baking soda 1 teaspoon cinnamon 1 teaspoon allspice ½ cup mango puree (or [...]

2 cups milk 2 Tbsp blackberry jelly (or favorite flavor) 2 Tbsp peanut butter 1 banana (frozen and chunked) 2 Tbsp honey 2 tsp wheat germ Nutritional Info per Serving 158 calories, 8mg chol, 80mg sodium, 24.1g carbs, 1.1g dietary fiber, 5.4g protein Did you know? Wheat germ is a powerhouse ingredient! It is a [...]

“Forget about your waistline and indulge in this unique treat” 3 Tablespoons instant hot cocoa mix 1 Tablespoon chocolate syrup ½ tsp ground cinnamon 1 pinch cayenne powder ¼ cup milk ¾ cup boiling water Directions: In a large mug, mix the hot cocoa mix, chocolate syrup, cinnamon and chili powder. Pour in the milk, [...]

(Quinoa is a whole grain that’s rich in carbohydrates and is as easily prepared as rice.) A Runner’s Dream Diet “This delicious high-carb, high-protein is the perfect postrun meal” 4 boneless, skinless chicken breast halves, grilled and thinly sliced For the Quinoa Tabbouleh: 3 cups cooked quinoa, at room temperature ½ cup cucumber, diced with [...]

“ A yummy way to get your calcium!” 2 cans of salmon 4 large baking potatoes 1 Tbsp butter 100 grams mozzarella cheese 75 grams cheddar cheese 2 tsp chopped fresh chives, plus a few extra for garnish salt and freshly ground pepper Directions: Drain the salmon and break into large chunks, mashing the bones [...]

2 Avocados – peeled, pitted and cubed 2 Tomatoes, diced 1 Small sweet onion, chopped 1 Pound cooked salad shrimp (or thawed shrimp ring) 1 Pinch of salt and pepper to taste 2 Tablespoons lime juice Stir together avocados, tomatoes, onion, and shrimp in a large bowl. Season to taste with salt and pepper. Stir [...]

“A new idea for those Thanksgiving Dinner leftovers!” Salad 1 head romaine or green leaf lettuce, chopped 1 cup cooked turkey, chopped ½ small red onion, thinly sliced 1 avocado, pitted and cut into chunks 2 navel oranges, peeled and cut into chunks ½ cup blue cheese, crumbled ½ cup walnuts, coarsely chopped and toasted [...]

Savoury Thai Inspired Soup “So good, you just might finish the whole pot in one sitting!” 900 mL carton chicken broth 14 oz (400 mL) can unsweetened coconut milk, preferably regular 2 cups sliced button mushroom 14 g pkg dried shiitake mushrooms, coarsely chopped (optional) 199 mL can sliced bamboo shoots, drained 2 tbsp fish [...]

A Family Favourite “Add a small sandwich for a light, healthy lunch.” 8 regular tomatoes 1 onion (preferably sweet) 2 hot Italian sausages (optional) 1 head garlic ¼ cup (50 mL or 2 TBSP) olive oil 1 tsp (5 mL) salt 2 tsp (10 mL) Italian seasoning (i.e. oregano) ½ tsp (2 mL) smoked or [...]

Rich in Vitamin A “What to do with all those pumpkins at the grocery store?” 2 large onions 3 Tbsp extra virgin olive oil 1 tsp dried thyme 2 tsp dried basil 1 tsp freshly ground pepper 3 large carrots, peeled and cut into chunks ½ bunch parsley, chopped 3 large potatoes, peeled and cut [...]