Ingredients

1 salmon filet about 2 pounds

Parmesan Herb Crust:

3 cloves garlic finely minced 1/4 cup chopped parsley 1/2 cup chopped Parmesan cheese

Directions

Preheat oven to 425º F. Line rimmed baking sheet with parchment paper or aluminum foil for easiest cleanup. Place salmon, skin side down, onto lined baking sheet. Cover salmon with another piece of parchment paper. Bake salmon for 10 minutes. Remove from oven and remove top piece of parchment paper. Top with garlic, Parmesan and parsley mixture. Return to oven uncovered and allow to bake until registers 135º F when checked with an internal thermometer probe. The Parmesan cheese should have melted and lightly browned.. Allow to rest about 5 minutes and serve.

Allowances: Makes 8 servings Count each serving as 4 servings of protein (group 6) and 1/2 fats (group 7).

After a deviation from your diet, you may feel like a failure.

Please stop for a few seconds and answer these questions carefully:

1.     I’ve deviated from my diet:

a)     With a  large amount of food,

b)     With a moderate amount of food

c)     With a small amount of food.

2.     The quality of food that  I’ve eaten was:

a)     Very high in calories,

b)     Average,

c)     Low in calories.

3.     Compared to past deviations, I’ve eaten:

a)     More than usual,

b)     As usual,

c)     Less than usual.

4.     Considering your faulty behaviour during the last week, how many times, days, or minutes did you deviate:

a)     All of the time?

b)     About ¾ of the time?

c)     About half the time?

d)     Less than half the time?

e)     Number of minutes?

5.     Facing hardship, what is the best attitude to have:

a)     To quit?

b)     To persevere?

c)     To learn from your mistakes in […]

If you look at this sheet at the beginning of your program, make a personal commitment to go through this

drop-out sheet before quitting:

I ____________________, engage myself to go through and answer these questions with honesty and objectivity should I ever want to abandon my program.

Date: ________________________

Signature: ____________________________

When you feel like quitting your program, stop for a few seconds and answer these questions:

1.     You feel like quitting, why?

_____________________________________________________________________

2.     Write at least 1 to 3 other reasons that make you want to quit:

_____________________________________________________________________

_____________________________________________________________________

_____________________________________________________________________

3.     Write down what your goal was:

I wanted to weigh: _________________________

4.     Write down at least 5 benefits that you were looking for:

___________________________________________

___________________________________________

___________________________________________

___________________________________________

___________________________________________

5.     At the beginning of your program, did you intend to succeed without encountering any hardships or temptations to quit?       Yes      No

6.     Why do you want to quit?

a)     Guilt feelings […]

Over the years, I’ve been treating over-weight patients who wish to change their eating habits, so that they don’t regain weight, once they’ve lost it. Most of them have a history of past failures. Collectively they’ve tried an incredible number of diets, but most of them eventually have regained the weight that they had lost. When I tell them that it’s relatively easy to change an eating habit and that it can usually be done within about 3 weeks, they can’t believe it. “That’s impossible”, they say, “I’ve tried every imaginable diet in the last ten years; I’ve always regained any weight that I had lost and I’ve never lost my craving for sweets”.

You might be wondering how it can be so easy to change eating habits, when some 95% of obese people can’t seem to manage it.Imagine two arrows pointing in different directions. One arrow, number one, represents the physical aspect of our […]

Ultimately, Maintenance is the most important part of your Weight Control Program.

Once you have attained your ideal weight, you will want to maintain that weight.

The following office visit schedule is recommended while on maintenance:

Once every 2 weeks, for the next 2 visits.

Then, once every 3 weeks for the next 2 visits.

Then, once every 4 weeks (or more often if needed).

Be sure to repeat the “Mental Weight Questionnaire” every 4 weeks

so that you can continue to monitor your “mental weight”.

PATIENTS WHOSE MENTAL WEIGHT IS SIMILAR TO THEIR ACTUAL IDEAL PHYSICAL

WEIGHT, HAVE THE BEST SUCCESS ON MAINTENANCE.

PLEASE ALSO KEEP IN MIND THAT MAINTENANCE LASTS A LIFETIME AND THAT AT ANY

TIME IN THE FUTURE SHOULD A SMALL INCREASE IN WEIGHT OCCURS, PLEASE RETURN TO

OUR OFFICE AS SOON AS POSSIBLE.

SUCCESSFUL MAINTENANCE STUDIES REVEAL THAT THE MAIN KEYS FOR SUCCESS

ARE:

REGULAR VISITS AND FIXING […]

Today Wednesday, March 2nd, 2011 marks the 23rd anniversary of the opening of the Lefebre and Burke Weight Loss & Laser Centre. In fact we opened on a Wednesday (like this year), three days after the Calgary Winter Olympics closed. I’ve said many times over the years that the torch went out on the Calgary Olympics on Sunday and the Lefebre and Burke Weight Loss & Laser Centre lights went on 3 days later! Where has the time gone?

Taking a trip down memory lane, I can’t help but think of the eight different offices that we had throughout Calgary, the twenty five physicians(especially Dr. Peggy Burke and Dr. Jackie Safran) and our great staff members:

( in particular, Rose , Judy,Vera, Michelle, Joanne, Connie, Erin, Ilona , Linda, Chris and Tony) who have worked in our clinics over the years.

Back in June of 2009, after spending over 20 years in our office on the main floor, we moved up to […]