A complete weight loss solution where you have unlimited one-on-one sessions with a team of doctors,
(1)
Much like telling someone that they should "buy low and sell high" to make money in the stock market, telling someone "eat less and exercise more" for weight loss has little value. Utilizing the latest research, our staff of health professionals work with you one-on-one to guide you using the most effective methods of weight management. We don't believe in "ideal" weights at BMI, or simple measurements like body fat percentages to tell us or you what you "should" weigh. Instead our focus is around the central theme of what we refer to as "Best Weight", which is whatever weight you reach living the healthiest life you can honestly and realistically enjoy. While undereating and overexercising certainly can lead to short term results born out of suffering, we believe you need to actually like the life you're living while you're losing the weight or else you're never going to keep it off. Simply put, there comes a point when a person can't happily eat less and can't happily exercise more and your weight living that life is what we call your Best Weight.
Poor sleep increases levels of the hunger hormone ghrelin so much so that even one bad night of sleep can leave you feeling hungrier the entire next day.
Do you love sardines? If so, this viral diet might be for you! Making the rounds on social media, sardine fasting promises rapid fat loss, improved insulin sensitivity, and even โmetabolic healingโ by eating - you guessed it - sardines (and nothing else) for a full 72 hours. Thereโs no denying that sardines are incredibly nutritious but claims like these strike us as a little fishy. Letโs dive inโฆ
Fish puns aside, we donโt doubt that eating nothing but sardines for a few days will lead to quick weight loss. Anything that gets you in a calorie deficit will do that. But that loss will be largely driven by water and glycogen depletion, not fat. Sure, the number on the scale will go down but itโs going to rebound quickly once normal eating resumes.
As for blood sugar control, the low carb nature of this โfastโ can temporarily improve it but, like any diet, the effects last only as long as youโre on it. So unless youโre planning to eat only sardines for the rest of your life (and risk a nasty case of scurvy or gout) thereโs really no point.
Ultimately, thatโs our biggest gripe with this whole thing. Why put yourself through it when there are far more enjoyable ways of achieving the same outcomes? Your best health - like your best weight - is a function of your habits and routines when youโre living the healthiest lifestyle you can enjoy.
Have we got a recipe recommendation for you! This cheesy cottage pie is the perfect antidote to wintery weather. If you're watching your carbs, cut the potatoes by half or a third - it'll taste just as good. You can reduce the fat (and keep the flavour) by opting for a light, sharp cheddar in the mash. For a veg option, swap the ground beef for a mock alternative like Impossible or Beyond. And if meal prep is your achilles heel, it's just as easy to make two as it is to make one - eat one tonight and freeze the other for later.
Let us know if you give it a try!
This Cheesy Cottage Pie is chock-full of vegetables and a rich beef gravy, then topped with a layer of super smooth and creamy cheddar mashed potatoes.
01/06/2026
Calcium is important for bone health but many Canadians aren't getting enough. If you're unsure, you can check your intake using this handy calculator from Osteoporosis Canada. You'll find out how much you need, if you're getting enough and suggestions for ways to get more.
Let us know if you give it a try!
Calcium is essential for the achievement and maintenance of normal bone health and many other functions. Your current daily requirement for calcium is 1200mg daily preferably from food sources. Osteoporosis Canada strongly recommends obtaining your calcium through your diet.
12/15/2025
Progress isnโt about willpower alone. Itโs about reconnecting with your why - again and again.
Breakfast doesn't have to be complicated to be balanced. Start by choosing a whole grain (or something high in fibre), pair with a protein, add in a plant and you're good to go! Three of our favourites:
- Cheerios with Milk and Blueberries
- Whole Grain Toast with Peanut Butter and Banana
- Granola with Greek Yogurt and Berries
Got a quick and balanced breakfast that works for you? Let us know in the comments below!
Planning your menu for the holidays? Here are three easy, festive, low calorie mocktails that taste special without a ton of effort.
๐. ๐๐ซ๐๐ง๐๐๐ซ๐ซ๐ฒ ๐๐ฉ๐ซ๐ข๐ญ๐ณ (๐โ๐ ๐๐๐ฅ๐จ๐ซ๐ข๐๐ฌ)
๐๐ง๐ ๐ซ๐๐๐ข๐๐ง๐ญ๐ฌ:
Sparkling water (plain or cranberry-flavoured)
A splash of unsweetened or low cal cranberry juice (optional)
Fresh lime wedge
Frozen cranberries (for garnish)
๐๐ข๐ซ๐๐๐ญ๐ข๐จ๐ง๐ฌ:
Fill a glass with ice, add sparkling water, and a tiny splash of cranberry juice for colour if you like. Squeeze in the lime and garnish with frozen cranberries.
***
๐. ๐๐ข๐ง๐ ๐๐ซ-๐๐ข๐ฆ๐ ๐๐จ๐ฅ๐ข๐๐๐ฒ ๐ ๐ข๐ณ๐ณ (๐ ๐๐๐ฅ๐จ๐ซ๐ข๐๐ฌ)
๐๐ง๐ ๐ซ๐๐๐ข๐๐ง๐ญ๐ฌ:
Diet ginger ale
Fresh lime slice
Mint leaves (optional)
๐๐ข๐ซ๐๐๐ญ๐ข๐จ๐ง๐ฌ:
Pour the diet ginger ale over ice, crush a mint leaf between your fingers (to release aroma), and tuck into the glass with a lime slice.
***
๐. ๐๐จ๐ฌ๐๐ฆ๐๐ซ๐ฒ ๐๐ข๐ญ๐ซ๐ฎ๐ฌ ๐๐จ๐จ๐ฅ๐๐ซ (๐โ๐๐ ๐๐๐ฅ๐จ๐ซ๐ข๐๐ฌ)
๐๐ง๐ ๐ซ๐๐๐ข๐๐ง๐ญ๐ฌ:
Sparkling water (flavoured or plain)
A squeeze of fresh orange or lemon juice
Rosemary sprig
๐๐ข๐ซ๐๐๐ญ๐ข๐จ๐ง๐ฌ:
Add ice to a glass, pour sparkling water, add a light squeeze of citrus, and stir with a rosemary sprig to infuse.
Tell us, what are you favourite holiday mocktails?
Whether itโs a friend, a partner, a coach, or even a simple habit-tracking app, having something (or someone!) to stay accountable to can make a huge difference. Accountability gives you structure, encouragement, and a gentle nudge on the days when motivation dips.
You donโt need perfection - just support that helps you show up a little more consistently than you would on your own.
If youโre working toward a health goal right now, who or what helps keep you accountable?
11/20/2025
Looking for meal ideas that are more โassembleโ than โrecipeโ? Here are FIVE balanced, low-plan options that can be thrown together with minimal effort.
๐. ๐๐จ๐ญ๐ข๐ฌ๐ฌ๐๐ซ๐ข๐ ๐๐ก๐ข๐๐ค๐๐ง ๐๐ฅ๐๐ญ๐๐ฌ
- Pick up a rotisserie chicken.
- Add pre-washed greens or bagged salad.
- Throw on cherry tomatoes, cucumbers, or whatever veg is around.
- Drizzle with olive oil + balsamic or your favourite bottled vinaigrette.
**Bonus: Use leftovers for wraps or quesadillas.
๐. ๐๐๐๐ข๐ญ๐๐ซ๐ซ๐๐ง๐๐๐ง ๐๐ง๐๐๐ค-๐๐จ๐๐ซ๐ ๐๐๐๐ฅ
- Hummus
- Pita or crackers
- Pre-cut veggies
- A few olives
- Cheese and/or canned or roasted chickpeas
๐. ๐๐๐ ๐ ๐ข๐ ๐๐ฆ๐๐ฅ๐๐ญ๐ญ๐ ๐จ๐ซ ๐๐๐ซ๐๐ฆ๐๐ฅ๐
- Eggs or egg whites
- Any leftover veggies (spinach, peppers, tomatoes, mushrooms)
- Canned baked beans or whole grain toast on the side
- Optional flavour boost: add feta, salsa, or avocado to the eggs
๐. ๐๐ฎ๐ง๐ ๐จ๐ซ ๐๐๐ฅ๐ฆ๐จ๐ง โ๐๐๐ฅ๐๐โ ๐๐จ๐ฐ๐ฅ
- Canned tuna/salmon
- Mix with lemon, olive oil, salt, pepper
- Serve over greens, microwave rice, or whole-grain crackers
**Ultra-fast, high-protein, and shelf-stable.
๐. ๐๐จ๐ฎ๐ฉ & ๐๐๐ง๐๐ฐ๐ข๐๐ก ๐๐จ๐ฆ๐๐จ
- Canned lentil, minestrone, or veggie soup
- Sandwich on whole grain bread with turkey, hummus, or cheese and veggies
Tell us: What are some of your favourite easy meals?
11/19/2025
A reminder that you donโt need to be perfect to move forward. Small steps count. Every single one.
Youโve probably seen the online claims that seed oils like canola, soybean, or sunflower oil cause inflammation or are โtoxic.โ But hereโs what the evidence actually says ๐
โ ๐บ๐๐๐ ๐๐๐๐ ๐๐๐ ๐๐๐๐ ๐๐๐ ๐๐๐๐๐-๐๐๐๐๐๐๐.Theyโre rich in unsaturated fats โ particularly omega-6 and omega-3 fatty acids โ which help lower LDL (โbadโ) cholesterol and support heart health.
๐ง ๐ฐ๐๐๐๐๐๐๐๐๐๐๐? Itโs not the seed oils themselves, but the overall diet that matters. Highly processed foods that often contain these oils can also be high in refined starches, sugars, and sodium โ thatโs the combination linked with chronic inflammation. When used in balanced meals and in place of saturated fats, seed oils actually support lower inflammation and better heart health.
๐ฅฉ ๐จ๐๐ ๐๐๐๐๐ โ๐๐๐๐๐๐๐โ ๐๐๐๐๐ ๐๐๐๐ ๐๐๐๐ ๐๐๐๐๐๐? Trendy doesnโt mean healthy โ tallow is high in saturated fat, which can raise LDL cholesterol and increase heart disease risk when eaten regularly.
๐ก ๐ป๐๐ ๐๐๐๐๐๐ ๐๐๐๐: Seed oils arenโt villains โ theyโre a smart, affordable choice for cooking and baking. What matters most is your overall dietary pattern: plenty of fruits, veggies, whole grains, and balanced fats.
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Contact The Practice
Send a message to (BMI) Bariatric Medical Institute:
Much like telling someone that they should "buy low and sell high" to make money in the stock market, telling someone "eat less and exercise more" for weight loss has little value. Utilizing the latest research, our staff of health professionals work with you one-on-one to guide you using the most effective methods of weight management.
Created out of frustration from seeing the weight of patients yo-yo, our program was designed after careful study of scientific, peer reviewed studies that looked not only at how individuals lost their weight, but also how they kept it off for five years or more.
We don't believe in "ideal" weights at BMI, or simple measurements like body fat percentages to tell us or you what you "should" weigh. Instead our focus is around the central theme of what we refer to as "Best Weight", which is whatever weight you reach living the healthiest life you can honestly and realistically enjoy. While undereating and overexercising certainly can lead to short term results born out of suffering, we believe you need to actually like the life you're living while you're losing the weight or else you're never going to keep it off. Simply put, there comes a point when a person can't happily eat less and can't happily exercise more and your weight living that life is what we call your Best Weight.
Of course, as with anything complicated in life, there are proven strategies that greatly improve your odds of success. Over the course of our four phased program you'll learn how to use food to control it, rather than letting it control you. You'll learn to shut down your most powerful cravings, make friends with the all-powerful scale, how to indulge in previously forbidden foods, and that exercise isn't about how many calories you burn, but rather how much fun you can have burning them. Most importantly you'll learn that successful weight management isn't about suffering, but about organization and thinking
Since opening in 2004, the Bariatric Medical Institute has helped thousands of patients with their weight struggles. While we still follow many of the same principles from when we first opened our doors, our program is constantly improving as new research provides more and more insight into the struggles of this complex disease. What remains constant is that for each individual we provide individually and scientifically derived solutions, one-on-one, to help you discover your Best Weight.
