(BMI) Bariatric Medical Institute

04/02/2026

In about an hour the Artemis II crew, including Canadian astronaut Jeremy Hansen, will fire their engines for a Trans-Lunar Injection burn and begin their journey to the moon. No matter where on this planet you hail from, there is one thing we all have in common with these high flying explorers - we all need to eat! In space, that takes planning.

The food on this mission needs to be both shelf stable and nutritious while staying within the strict mass, volume, and power limits of a compact, shared cabin. Oh, and it needs to taste good, too. Before the final menu was set, the crew were able to sample and provide feedback. And we thought meal planning on Earth was challenge - phew!

If you could choose one food to bring with you on 10-day moon mission, what would it be? Let us know in the comments below!

You can learn more about the Artemis II menu at the link below:
https://www.nasa.gov/missions/artemis/artemis-2/artemis-ii-whats-on-the-menu/?utm_source=FBPAGE&utm_medium=NASA+-+National+Aeronautics+and+Space+Administration&utm_campaign=NASASocial&linkId=925358681&fbclid=IwY2xjawQ7wrRleHRuA2FlbQIxMABicmlkETF1TDRyVnNmNUFqWENQTzAzc3J0YwZhcHBfaWQQMjIyMDM5MTc4ODIwMDg5MgABHkYQmfbQHta7YYG9SeX3Rueq0aDiT78rmVfA1palB4spAUUic-5ki2EhloP4_aem_aooml_hPdAhepNUQiKS-CA

03/30/2026

Be stubborn about your goals and flexible about your methods.

Nothing in life goes exactly to plan, and nutrition and fitness are no exception. The clients who see the most success aren’t the ones following a perfect, rigid routine. They’re the ones who learn to use setbacks as feedback and adjust their approach accordingly.

What if those “off track” moments were actually pointing you toward what works best for you?

If the all-or-nothing mindset hasn’t served you, it might be time for a different approach.

Our 22 Week Program is designed to help you build a plan that adapts with your life so you can keep moving forward, no matter what comes your way.

Message us to learn more.

03/27/2026

Easter without the sugar overload? It’s possible! And, yes, it can still feel just as magical for you and your kids.

The key is to shift the focus so that you're prioritizing fun over food. Fill Easter eggs with things like stickers, temporary tattoos, mini figurines, bouncy balls, lip balm, crayons, erasers, hair accessories or coupons for special activities (like staying up late or watching a movie). Another fun idea: hide individual puzzles pieces in Easter eggs.

Don't skip the chocolate - that's also part of the fun - but make a point to choose quality over quantity.

If you’re looking for more practical ways to reduce sugar and reset family habits, our Family Reset Program is here to help.

01/30/2026

𝗜𝘀 𝗶𝘁 𝗮 𝘄𝗶𝗹𝗹 𝗽𝗼𝘄𝗲𝗿 𝗶𝘀𝘀𝘂𝗲 𝗼𝗿 𝗮 𝘀𝗹𝗲𝗲𝗽 𝗶𝘀𝘀𝘂𝗲?

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.

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

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?