Medical Weight Management Program

01/12/2026

It is common to fall into the promise of a "New Year, New Me."
Sometimes, one may feel the need to be overly ambitious and/or feel the need to compare themselves to others. This approach can be dangerous as it can lead to burnout and the feelings of failure, causing us to halt our efforts altogether!
However, with the mindset of a “New Year, Sustainable Me”, the journey is about enjoyment and consistency. The goal is to create small, manageable habits and sustained effort. Gradual progress allows us to solidify the habit of simply showing up. Once that foundation is built, we get better and better, creating lasting change.📈

01/03/2026

https://www.makingthymeforhealth.com/roasted-acorn-squash-and-apple-soup/
The velvety texture comes from blending roasted acorn squash and apples, providing a great source of fibre (6g per serving) that helps keep you full and satisfied. It's naturally vegan and dairy-free, using coconut milk for creaminess (you can easily swap to light coconut milk for a lower fat option!).
Pro Tip: Since this soup is lighter on protein, serve it alongside a large, protein-rich salad to make it a perfectly balanced meal!
A huge thank you to Sarah from Making Thyme for Health for this delicious recipe!

01/01/2026

12/30/2025

Towards the end of the year, our schedules can get busy and it’s easy to let sleep be the first thing we neglect. That being said, getting 7–9 hours of sleep every night is important to keep your batteries charged. 😴

This week we challenge you to prioritize rest so that you feel empowered to move towards your health goals and enjoy the last month of 2025. ✨

12/29/2025

This week, we recommend intentionally shifting our focus to joy! Our challenge is to capture Grateful Snapshots throughout the week. 📸

We love this idea because it creates a personal album of all your favorite things and moments from the week. What you photograph can be simple (like a warm cup of coffee ☕) or a very special event, it just has to spark some joy!

By the end of the week, you'll have a visual reminder of positivity that helps train your mind toward gratitude. Our graphic designer has compiled several photos to lead by example!

What small joy can you capture this week? ✨

12/27/2025

https://www.lentils.org/recipe/midnight-coconut-lentil-fudge/

These Midnight Coconut Lentil Fudge squares are surprisingly nutritious and delicious, making them a great option for a healthier treat. 🍫

The secret? It's the lentils! By using them as a base, this easy-to-make fudge delivers a satisfying 3g of protein and 2g of fibre per piece, all for just 130 calories.

This high protein and fibre content helps manage your sweet tooth and prevents the urge to overindulge, providing a way to manage a craving without falling off track with your health goals. ✨

We found this recipe from Lentils.org! Check out their website for more information.

12/25/2025

Happy Holidays from our team at the Obesity Medicine and Diabetes Institute!🎁✨

We hope you are able to be present, give yourself room to enjoy the festive moments, make memories with those you love, and truly rest.

Wishing you a holiday season filled with peace, happiness, and good health! 💚

12/23/2025

The holiday season is a great time to connect with our favourite people. This week, we challenge you to add a healthy, physical twist to your get-togethers!

You can go for a festive walk to explore the beautiful decorations in your neighbourhood, crank up the music for an impromptu dance-off, or simply get a little extra movement in while doing some decorating.

These activities are a great way to stay active while creating new, cherished memories.

12/22/2025

The holidays can be a challenging time when it comes to managing your health. 🎄🏔️ With an increase in gatherings, tempting treats, and disrupted routines, it's normal to feel like you're losing track.
This week, our goal is to get ahead of the season by planning for success. 📈 Instead of navigating the holidays without preparation, proactive planning can be a powerful tool to help encourage intentional choices.
By preparing in advance, you’re setting yourself up to enjoy the festive season with confidence and with less stress. We have included some strategies for navigating special events alongside this post, we hope you find them helpful!✨

12/20/2025

https://detoxinista.com/vegan-tuscan-pumpkin-pasta-sauce/
This Pumpkin Pasta Sauce could be a fantastic choice for your health journey! It gets its delicious, velvety texture from nutrient-dense pumpkin puree and creamy coconut milk.

As a dairy-free and vegan option, it’s a heartier sauce that helps you feel satisfied without the heavier saturated fat of traditional cream sauces. It's the perfect way to enjoy comfort food and stay on track.

A big thanks to Megan Gilmore from Detoxinista for this quick and healthy Fall recipe!

12/18/2025

It is easy to get discouraged when you feel like you've failed, whether it's skipping a workout, falling off track with your meal plan or regaining weight. But what if you saw those moments not as failures, but as valuable lessons? ⚡💡⚡
What if every time something doesn't work, you're not moving backward; rather, you are learning how to navigate new stressors and adapt to unexpected circumstances, discovering what your body needs, figuring out ways to sustain motivation, and cultivating wisdom through experience. Instead of giving up, you're simply finding another way that won't work, which brings you one step closer to finding the way that will. 👣👣👣
We encourage you to stay constructive, be kind to yourself, and trust the process. Your persistence is not measured by perfection, but by your willingness to keep experimenting until you find what works for you.

12/16/2025

Ready to get into the holiday spirit? 🎄

This week, let's make our physical activity a little more magical! Your challenge is to go for a joyful walk in a decorated area or neighbourhood. It can be a great way to move your body while getting swept up in all the twinkling lights and festive displays.

This isn’t just exercise, it's a moment to enjoy the holidays! Grab a friend or your family and go soak in all that cheer. ✨