Medical Weight Management Program

10/25/2025

This Vegan Gyro is a delicious, healthy alternative that delivers all the flavour you love without the saturated fat and sodium of a traditional meat gyro. 🌯🌯🌯 This recipe uses clever cooking tricks to transform simple tofu into a savoury, chewy filling seasoned with classic Mediterranean spices.
Tofu is an excellent source of protein, making this a satisfying and filling meal that helps you stay on track with your health goals. With fresh veggies, creamy tzatziki, and a warm pita, this recipe is perfect for anyone looking to enjoy their favourite flavours in a healthier way.

This recipe is from Allie of the Naturallie blog! 🌿 Thank you, and if you're interested, take a look at her blog for this recipe!

Ingredients:

**Vegan Gyro Meat**
* 14 oz extra firm tofu, drained, pressed, and frozen
* 5 tbsp soy sauce
* 1 tbsp olive oil
* 1 tsp Better Than Bouillon (vegetable or garlic)
* 2 tsp maple syrup
* 2 tbsp warm water
* 1 tsp liquid smoke
* 1 tsp cumin
* 1/2 tsp each: dried parsley, dried oregano, garlic powder
* 1/4 tsp each: paprika, black pepper
* 1/8 tsp cayenne pepper

**Toppings / Other**
* 3–4 pita breads or pockets
* 1 small red onion, sliced
* 1 chopped romaine heart
* 1 sliced tomato
* Vegan tzatziki (see below or store-bought)
* Vegan feta (optional)

**Easy Vegan Tzatziki**
* 1 cup thick non-dairy yogurt
* 1/2 grated cucumber (liquid squeezed out)
* 2 tbsp lemon juice
* 1 tbsp fresh dill (or 1 tsp dried)
* 1/2 tsp garlic powder
* 1/4 tsp salt

Instructions:
**Tofu Gyro Meat**
1. Freeze tofu overnight, then thaw in warm water and squeeze out excess moisture.
2. Slice tofu thinly. Whisk marinade ingredients in a bowl.
3. Dip tofu strips in marinade, shake off excess, and place on a plate. Marinate 1 hour.
4. Heat a non-stick pan with oil over medium-high. Cook tofu 3–4 mins per side until crisp.
5. Add 1 tbsp water, cover for 30 secs, then remove. Repeat with remaining strips.

**Tzatziki**
1. Mix yogurt, cucumber, lemon juice, dill, garlic powder, and salt in a bowl.

**Assemble Gyros**
1. Warm pita. Fill with tofu, lettuce, tomato, onion, tzatziki, and optional feta. Serve.

10/19/2025

As the days get shorter and the nights get longer this season, a structured bedtime routine becomes even more important for your health and well-being. This week, we encourage you to fall into a structured bedtime routine. 😁😁😁

A consistent routine signals to your body that it's time to wind down, helping you fall asleep faster and improve the quality of your rest. This is vital for your health journey, as a good night's sleep is essential for a healthy metabolism, energy for physical activity, and making mindful food choices. 🧠

Try to go to bed and wake up around the same time each day, even on weekends. Dim the lights, put away your devices, and engage in a relaxing activity like reading or gentle stretching. We wish you the best of luck! Have a great night! 💤🛌🥱

10/18/2025

https://www.connoisseurusveg.com/lentil-shwarama-pitas/
This recipe transforms simple lentils into a flavourful, hearty filling seasoned with warm spices like cumin, paprika, and cinnamon. Lentils are an excellent source of plant-based protein and fibre, two key nutrients that help you feel full and satisfied for longer, preventing overeating! This makes them a fantastic choice for anyone looking to be healthy without sacrificing taste. 🌯🌯
This recipe is made by Alissa Saenz from the Connoisseurus Veg blog! 🦖🥦 Thank you and if this recipe interests you, take a look on the blog!

10/14/2025

This week, let's step outside and celebrate the season! Our physical activity is to simply enjoy the beauty of autumn. The cooler air and brilliant colours offer a perfect opportunity to move your body and refresh your mind. 🍂🍂🍂
Whether it's a brisk walk through a park surrounded by warm-coloured foliage, the satisfying work of raking leaves in your yard, or a festive visit to the pumpkin patch, there are so many ways to get active while embracing the spirit of fall! Embrace the changing season and find joy in the simple act of moving. It's a great way to stay healthy and appreciate all that autumn has to offer.

10/12/2025

The change in seasons and the holiday period often bring increased food cravings. This week, we encourage you to practice curiosity for why those cravings happen.

When a craving strikes, take a moment to pause and ask what your body is truly seeking. Is it physical hunger, or is it a desire for comfort, a moment of rest, or a break from stress? Are there patterns? This mindful practice helps you better understand your body's signals, allowing you to make intentional choices that support your health and well-being. 😊

10/11/2025

https://www.unicornsinthekitchen.com/roasted-radishes-recipe

Roasted radishes are a fantastic, low-carb alternative to potatoes and a healthy way to add more vegetables to your diet! This non-starchy root vegetable is packed with antioxidants, vitamin C, and iron. When roasted, the radishes’ peppery flavour mellows out, and they become tender and subtly sweet, similar to the texture and taste of roasted potatoes.
Thanks to Shadi Hasanzadenemati from Unicorns in the Kitchen for the recipe! 😄😄 Check out their website to see more!
Try them as a vibrant, nutrient-dense side dish to boost your health goals!

10/08/2025

https://danishealthyeats.com/no-bake-pecan-pie-bites/
You don’t have to sacrifice flavour for health! These No-Bake Pecan Pie Bites are the perfect treat to enjoy some sweetness in a health-conscious way during Thanksgiving. They’re a fantastic, healthy dessert to bring to a Thanksgiving dinner, allowing you and your loved ones to enjoy something delicious and festive. 🦃♥️🍂

These no-bake bites are made with simple, wholesome ingredients like pecans and dates, making them a great source of fibre and nutrients. They have no added sugar, with the dates providing a natural, caramel-like sweetness. They're also vegan and gluten-free, making them an excellent choice for a variety of dietary needs.

A huge shoutout to Dani from Dani’s Healthy Eats for this recipe. To see more about her Pecan Pie Bites, check out her website!

10/04/2025

https://www.thekitchn.com/avocado-tuna-salad-recipe-23200367
Silky avocado meets flaked tuna in this creamy, mayo-free avocado tuna salad. Chopped celery, red onion, parsley, lemon zest, and a hint of lemon juice add freshness and bright flavour to every bite. Perfect for a quick lunch, a wholesome snack, or a nourishing sandwich filling that comes together in minutes!

10/02/2025

09/30/2025

Spend 5 minutes each day doing simple arm movements—like arm circles, forward reaches, or overhead stretches. You can do this seated or standing. It’s a great way to loosen up stiff shoulders and promote circulation.

09/28/2025

Take advantage of cooler temperatures and changing scenery to get outdoors. This week, aim for regular walks or light activity outside. A brisk walk in fresh air can lift your mood and support your health goals.

09/27/2025

https://www.eatingwell.com/recipe/255217/chicken-quinoa-bowl-with-olives-cucumbers/
Brighten up your plate with this Chicken Quinoa Bowl with Olives & Cucumber — a fresh, protein-rich meal that’s both satisfying and simple. Tender chicken pairs perfectly with fluffy quinoa, crisp cucumber, juicy tomatoes, and briny olives, all tied together with a zesty lemon dressing. It’s a light yet hearty dish that brings bold Mediterranean flavours to your table with minimal effort!