(BMI) Bariatric Medical Institute

01/09/2026

𝐒𝐚𝐫𝐝𝐢𝐧𝐞 𝐅𝐚𝐬𝐭𝐢𝐧𝐠: 𝐕𝐢𝐫𝐚𝐥 𝐅𝐚𝐝 𝐨𝐫 𝐌𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐜 𝐅𝐢𝐱?

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 “metabolic healing” by eating - you guessed it - sardines (and nothing else) for a full 72 hours. There’s no denying that sardines are incredibly nutritious but claims like these strike us as a little fishy. Let’s dive in…

Fish puns aside, we don’t 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 it’s going to rebound quickly once normal eating resumes.

As for blood sugar control, the low carb nature of this “fast” can temporarily improve it but, like any diet, the effects last only as long as you’re on it. So unless you’re planning to eat only sardines for the rest of your life (and risk a nasty case of scurvy or gout) there’s really no point.

Ultimately, that’s 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 you’re living the healthiest lifestyle you can enjoy.

𝐼𝑓 𝑦𝑜𝑢 𝑙𝑖𝑘𝑒 𝑤ℎ𝑎𝑡 𝑦𝑜𝑢 𝑟𝑒𝑎𝑑 𝑚𝑎𝑘𝑒 𝑠𝑢𝑟𝑒 𝑡𝑜 𝐿𝐼𝐾𝐸 & 𝐹𝑂𝐿𝐿𝑂𝑊 𝑜𝑢𝑟 𝑝𝑎𝑔𝑒 𝑓𝑜𝑟 𝐞𝐯𝐢𝐝𝐞𝐧𝐜𝐞-𝐛𝐚𝐬𝐞𝐝 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐭𝐚𝐤𝐞𝐬

01/08/2026

𝐂𝐡𝐞𝐞𝐬𝐲 𝐂𝐨𝐭𝐭𝐚𝐠𝐞 𝐏𝐢𝐞: 𝐀 𝐌𝐮𝐬𝐭 𝐓𝐫𝐲!

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 isn’t about willpower alone. It’s about reconnecting with your why - again and again.

11/27/2025

𝐔𝐧𝐟𝐚𝐧𝐜𝐲 (𝐛𝐮𝐭 𝐭𝐨𝐭𝐚𝐥𝐥𝐲 𝐛𝐚𝐥𝐚𝐧𝐜𝐞𝐝) 𝐁𝐫𝐞𝐚𝐤𝐟𝐚𝐬𝐭 𝐈𝐝𝐞𝐚𝐬

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!

***𝐼𝑓 𝑦𝑜𝑢 𝑙𝑖𝑘𝑒 𝑤ℎ𝑎𝑡 𝑦𝑜𝑢 𝑟𝑒𝑎𝑑 𝑚𝑎𝑘𝑒 𝑠𝑢𝑟𝑒 𝑡𝑜 𝐿𝐼𝐾𝐸 & 𝐹𝑂𝐿𝐿𝑂𝑊 𝑜𝑢𝑟 𝑝𝑎𝑔𝑒 𝑡𝑜 𝑔𝑒𝑡 𝑜𝑢𝑟 𝑙𝑎𝑡𝑒𝑠𝑡 𝑡𝑖𝑝𝑠***

11/26/2025

Planning your menu for the holidays? Here are three easy, festive, low calorie mocktails that taste special without a ton of effort.

𝟏. 𝐂𝐫𝐚𝐧𝐛𝐞𝐫𝐫𝐲 𝐒𝐩𝐫𝐢𝐭𝐳 (𝟎–𝟓 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬)
𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬:
Sparkling water (plain or cranberry-flavoured)
A splash of unsweetened or low cal cranberry juice (optional)
Fresh lime wedge
Frozen cranberries (for garnish)

𝐃𝐢𝐫𝐞𝐜𝐭𝐢𝐨𝐧𝐬:
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.

***

𝟐. 𝐆𝐢𝐧𝐠𝐞𝐫-𝐋𝐢𝐦𝐞 𝐇𝐨𝐥𝐢𝐝𝐚𝐲 𝐅𝐢𝐳𝐳 (𝟎 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬)
𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬:
Diet ginger ale
Fresh lime slice
Mint leaves (optional)

𝐃𝐢𝐫𝐞𝐜𝐭𝐢𝐨𝐧𝐬:
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.

***

𝟑. 𝐑𝐨𝐬𝐞𝐦𝐚𝐫𝐲 𝐂𝐢𝐭𝐫𝐮𝐬 𝐂𝐨𝐨𝐥𝐞𝐫 (𝟓–𝟏𝟎 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬)
𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬:
Sparkling water (flavoured or plain)
A squeeze of fresh orange or lemon juice
Rosemary sprig

𝐃𝐢𝐫𝐞𝐜𝐭𝐢𝐨𝐧𝐬:
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?

11/21/2025

𝐒𝐭𝐚𝐲𝐢𝐧𝐠 𝐨𝐧 𝐭𝐫𝐚𝐜𝐤 𝐢𝐬 𝐞𝐚𝐬𝐢𝐞𝐫 𝐰𝐡𝐞𝐧 𝐲𝐨𝐮’𝐫𝐞 𝐧𝐨𝐭 𝐝𝐨𝐢𝐧𝐠 𝐢𝐭 𝐚𝐥𝐨𝐧𝐞.

Whether it’s 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 don’t need perfection - just support that helps you show up a little more consistently than you would on your own.

If you’re working toward a health goal right now, who or what helps keep you accountable?

11/20/2025

Looking for meal ideas that are more “assemble” than “recipe”? Here are FIVE balanced, low-plan options that can be thrown together with minimal effort.

𝟏. 𝐑𝐨𝐭𝐢𝐬𝐬𝐞𝐫𝐢𝐞 𝐂𝐡𝐢𝐜𝐤𝐞𝐧 𝐏𝐥𝐚𝐭𝐞𝐬
- 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.

𝟐. 𝐌𝐞𝐝𝐢𝐭𝐞𝐫𝐫𝐚𝐧𝐞𝐚𝐧 𝐒𝐧𝐚𝐜𝐤-𝐁𝐨𝐚𝐫𝐝 𝐌𝐞𝐚𝐥
- Hummus
- Pita or crackers
- Pre-cut veggies
- A few olives
- Cheese and/or canned or roasted chickpeas

𝟑. 𝐕𝐞𝐠𝐠𝐢𝐞 𝐎𝐦𝐞𝐥𝐞𝐭𝐭𝐞 𝐨𝐫 𝐒𝐜𝐫𝐚𝐦𝐛𝐥𝐞
- 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

𝟒. 𝐓𝐮𝐧𝐚 𝐨𝐫 𝐒𝐚𝐥𝐦𝐨𝐧 “𝐒𝐚𝐥𝐚𝐝” 𝐁𝐨𝐰𝐥
- 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.

𝟓. 𝐒𝐨𝐮𝐩 & 𝐒𝐚𝐧𝐝𝐰𝐢𝐜𝐡 𝐂𝐨𝐦𝐛𝐨
- 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 don’t need to be perfect to move forward. Small steps count. Every single one.

***𝐼𝑓 𝑦𝑜𝑢 𝑙𝑖𝑘𝑒 𝑤ℎ𝑎𝑡 𝑦𝑜𝑢 𝑟𝑒𝑎𝑑 𝑏𝑒 𝑠𝑢𝑟𝑒 𝑡𝑜 𝐿𝐼𝐾𝐸 𝑎𝑛𝑑 𝐹𝑂𝐿𝐿𝑂𝑊 𝑢𝑠 𝑜𝑛 𝐹𝑎𝑐𝑒𝑏𝑜𝑜𝑘 𝑎𝑛𝑑 𝐼𝑛𝑠𝑡𝑎𝑔𝑟𝑎𝑚 𝑓𝑜𝑟 𝑚𝑜𝑟𝑒.***

11/17/2025

🌱 𝐋𝐞𝐭'𝐬 𝐁𝐮𝐬𝐭 𝐒𝐨𝐦𝐞 𝐌𝐲𝐭𝐡𝐬: 𝐀𝐫𝐞 𝐒𝐞𝐞𝐝 𝐎𝐢𝐥𝐬 “𝐓𝐨𝐱𝐢𝐜”?

You’ve probably seen the online claims that seed oils like canola, soybean, or sunflower oil cause inflammation or are “toxic.” But here’s what the evidence actually says 👇

✅ 𝑺𝒆𝒆𝒅 𝒐𝒊𝒍𝒔 𝒂𝒓𝒆 𝒔𝒂𝒇𝒆 𝒂𝒏𝒅 𝒉𝒆𝒂𝒓𝒕-𝒉𝒆𝒂𝒍𝒕𝒉𝒚.They’re rich in unsaturated fats — particularly omega-6 and omega-3 fatty acids — which help lower LDL (“bad”) cholesterol and support heart health.

🧠 𝑰𝒏𝒇𝒍𝒂𝒎𝒎𝒂𝒕𝒊𝒐𝒏? It’s 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 — that’s 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.

🥩 𝑨𝒏𝒅 𝒕𝒉𝒐𝒔𝒆 “𝒏𝒂𝒕𝒖𝒓𝒂𝒍” 𝒔𝒘𝒂𝒑𝒔 𝒍𝒊𝒌𝒆 𝒃𝒆𝒆𝒇 𝒕𝒂𝒍𝒍𝒐𝒘? Trendy doesn’t mean healthy — tallow is high in saturated fat, which can raise LDL cholesterol and increase heart disease risk when eaten regularly.

💡 𝑻𝒉𝒆 𝒃𝒐𝒕𝒕𝒐𝒎 𝒍𝒊𝒏𝒆: Seed oils aren’t villains — they’re 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.

✨ Balance over fear. Science over trends.



***𝐼𝑓 𝑦𝑜𝑢 𝑙𝑖𝑘𝑒 𝑤ℎ𝑎𝑡 𝑦𝑜𝑢 𝑟𝑒𝑎𝑑 𝑏𝑒 𝑠𝑢𝑟𝑒 𝑡𝑜 𝐿𝐼𝐾𝐸 𝑎𝑛𝑑 𝐹𝑂𝐿𝐿𝑂𝑊 𝑢𝑠 𝑜𝑛 𝐹𝑎𝑐𝑒𝑏𝑜𝑜𝑘 𝑎𝑛𝑑 𝐼𝑛𝑠𝑡𝑎𝑔𝑟𝑎𝑚 𝑓𝑜𝑟 𝑚𝑜𝑟𝑒.***

11/14/2025

Casseroles are such a comforting way to enjoy a balanced meal, and have leftovers for your future self!

Diabetes Canada features a veggie-forward shepherd's pie recipe: https://www.diabetes.ca/nutrition-fitness/recipes/indian-spiced-shepherd-s-pie

Have you mixed lentils into your casseroles before?

***𝐼𝑓 𝑦𝑜𝑢 𝑙𝑖𝑘𝑒 𝑤ℎ𝑎𝑡 𝑦𝑜𝑢 𝑟𝑒𝑎𝑑 𝑏𝑒 𝑠𝑢𝑟𝑒 𝑡𝑜 𝐿𝐼𝐾𝐸 𝑎𝑛𝑑 𝐹𝑂𝐿𝐿𝑂𝑊 𝑢𝑠 𝑜𝑛 𝐹𝑎𝑐𝑒𝑏𝑜𝑜𝑘 𝑎𝑛𝑑 𝐼𝑛𝑠𝑡𝑎𝑔𝑟𝑎𝑚 𝑓𝑜𝑟 𝑚𝑜𝑟𝑒.***

11/13/2025

𝐖𝐡𝐞𝐧 𝐢𝐭 𝐜𝐨𝐦𝐞𝐬 𝐭𝐨 𝐚𝐠𝐢𝐧𝐠 𝐰𝐞𝐥𝐥, 𝐦𝐮𝐬𝐜𝐥𝐞 𝐫𝐞𝐚𝐥𝐥𝐲 𝐦𝐚𝐭𝐭𝐞𝐫𝐬.

Strong muscles keep us upright, mobile, and independent. They help prevent falls. They help keep our bone dense. And they help keep us active which supports both body and brain health as we age.

Most people know that protein and strength training help preserve muscle. But here’s something many don’t know:

As we age, our protein needs actually increase.

The old guideline (0.8g/kg of body weight) doesn’t cut it anymore.

For adults 65+, research suggests aiming for 1.2g per kg - based on what your weight would be at a BMI slightly under 25.

Here’s how to calculate it:
1️⃣ Multiply your height in metres by itself
2️⃣ Multiply that number by 24.9
3️⃣ Multiply that number by 1.2

Example for someone 165 cm (5’5”):
1.65 x 1.65 = 2.72
2.72 x 24.9 = 67.7 kg
67.7 x 1.2 = 81 grams of protein/day

✨ That’s your minimum daily protein target!

Curious how your protein intake stacks up? Tell us your height in the comments and we’ll help you calculate it! 👇