Ingredients:1 boneless beef chuck roast1 tsp dried oregano1 tsp ground cuminSaltPepper2 tsp olive or coconut oil1 large onion1 large green pepper1 large red pepper2 cloves garlic2 tbsp water1 can crushed tomatoes½ C pimiento-stuffed green olives

Directions:• Rub the beef chuck roast with oregano, cumin, and ½ teaspoon each salt and pepper. In 12-inch skillet, heat oil on medium-high until very hot. Brown roast on all sides. Transfer to 6- to 7-quart slow cooker bowl.• To skillet, add onions, green and red peppers, garlic, water, and ¼ teaspoon salt; cook on medium-high 2 to 4 minutes or until slightly softened, stirring. Add crushed tomatoes. Simmer 4 minutes, stirring. Transfer vegetables and liquids to slow cooker bowl.• Cover; cook 10 hours on Low or until tender.• Shred meat. Stir in pimiento-stuffed green olives, and ¼ teaspoon salt. Garnish with parsley, if desired.• Serve with cauliflower rice and enjoy!

Makes 12 servings; count each serving as 2-3 proteins […]

A delicious, hearty casserole that could be paired with cauli- or broccoli-rice or eaten on its own. Adding a sprinkle of Parmesan cheese and more hot sauce before eating really enhances the flavour!

 This recipe was made with 4 inexpensive ingredients: pork loins that were 40% off, frozen green beans, a can of soup ($0.88), and cheese . You could use any protein you wish; this would be great with shredded chicken as well!

Ingredients:

1 large package pork loin chops, bone removed (my package had 6)

1 can full-fat cream of mushroom soup (plus ½ can full-fat milk or cream and ½ can water)

1 medium onion, diced

3 gloves garlic, minced

1 cup mozzarella cheese

1.5 cups frozen green beans

Salt and pepper to taste

Hot sauce to taste

Directions:

Season pork loins with salt and pepper, and place in a slow cooker along with the onions and garlic. Pour the can […]

What 30 Minutes a Day can Do

(from the Mayo Clinic web site)

Need inspiration to start a fitness program? Explore the many benefits of aerobic exercise, from increased energy and improved stamina to disease prevention.

Investing 30 minutes a day in aerobic exercise – such as walking, bicycling or swimming – can help you live longer and healthier. In fact, aerobic exercise may be the magic bullet you’ve been looking for.

Take a look at the health benefits associated with aerobic exercise. See how aerobic exercise affects your heart, lungs and blood flow – and get motivated to reap the rewards!

How your body responds to aerobic exercise:During aerobic exercise, you repeatedly move large muscles in your arms, legs and hips. You’ll notice your body’s responses quickly.

You’ll breathe faster and more deeply. This maximizes the amount of oxygen in your blood. Your heart will beat faster, which increases blood flow to your muscles […]

Dear Valued Patients,

Thank you for your continued support and understanding as we work through the unprecedented impact of COVID-19. At the Lefebre and Burke Centre, the well being of our patients, team and community is of paramount importance.

At this time we will remain open for essential services but with reduced hours open Tuesdays, Thursdays, and Fridays – closed Monday and Wednesdays until further notice. We will continue to do our best to comply with social distancing protocols and ask that if you do not have an appointment, you contact our office at (403)278-3411 prior to visiting to assist us with this. In addition, if product is required please call ahead so that we can have your order ready when you arrive.

For the most up to date information on symptoms and prevention, visit Canada’s Public Health COVID-19 Information Centre

Just like you, we are closely monitoring new developments regarding COVID-19, we will continue […]

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Ingredients:

1 tbsp. olive oil 1 small bunch asparagus, ends trimmed, chopped into 1” pieces (about 2 cups) 1 cup cherry or grape tomatoes, halved 1 garlic clove, minced 1 packed cup baby spinach leaves, torn into pieces 5 large eggs ½ cup grated cheese (cheddar, parmesan or whatever you prefer) Salt and pepper to taste

Directions:

Preheat the oven to 375 degrees F.

Pour oil into a 10-inch ovenproof skillet and set it over medium heat. Sauté the asparagus for 2-3 minutes, then add the tomatoes and garlic to the pan and cook until the tomatoes release their juices. Add the spinach and cook until it wilts.

Meanwhile, stir together the eggs, cheese, salt and pepper in a medium bowl. Spread the vegetables into an even layer in the pan and pour the beaten eggs overtop; reduce heat to medium-low and cook the frittata for 5-8 minutes or until the bottom has set. Gently […]

Ingredients:

½ cup quick cooking oatmeal

½ cup cottage cheese

1 tsp vanilla extract

1 tsp cinnamon

2 eggs

Instructions:

Puree all ingredients in a blender.

Heat a no-stick skillet to medium, spray bottom with oil and fry pancakes on both sides until golden.

Top with berries and sugar-free syrup for a delicious breakfast!

These pancakes also freeze well and can be toasted just before serving.

Allowances:

Makes 2 pancakes; count both pancakes as 3 proteins (group 6) and 1 carbohydrate (group 5)

This would make a fantastic weekend brunch!

Ingredients:

Chimichurri: 1 C coarsely chopped parsley 1 clove garlic ½ tsp salt 2 tbsp water 1 ½ tbsp red wine vinegar ¼ C extra virgin olive oil 1 tbsp minced jalapeno

For the steak and eggs: 1 tbsp olive oil 1 pound flank or skirt steak Salt and black pepper to taste 4 Roma tomatoes, halved lengthwise 4 eggs

Directions: Chimichurri: Combine all ingredients in a food processor and pulse until fully blended. Makes about 1 cup, keeps in the refrigerator for up to one week. Steak and Eggs: Heat half the olive oil in a skillet over high heat. Season the steak with salt and pepper. Cook to desired doneness level. Remove to a cutting board and allow to rest for 5 minutes before slicing. While the steak rests, place the tomatoes cut side down in the same pan and cook for about 2 minutes, until […]

Ingredients:

8 ounces breakfast sausage, removed from casing and crumbled into small pieces 1 teaspoon extra-virgin olive oil 8 ounces mushrooms, sliced ¼ cup sliced scallions ¼ cup shredded Swiss cheese 1 teaspoon freshly ground pepper 5 eggs 3 egg whites 1 cup milk

Instructions:

• Position rack in center of oven; preheat to 325°F. Coat a muffin tin generously with cooking spray or butter. • Heat a large skillet over medium-high heat. Add sausage and cook until golden brown, 6 to 8 minutes. Transfer to a bowl to cool. Add oil to the pan. Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes. Transfer mushrooms to the bowl with the sausage. Let cool for 5 minutes. Stir in scallions, cheese and pepper. • Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the sausage […]

Dear Valued Patients,   Thank you for your continued support and understanding as we work through the unprecedented impact of COVID-19. At the Lefebre and Burke Centre, the well being of our patients, team and community is of paramount importance.   At this time we will remain open but with reduced hours: Tuesdays and Thursdays. We will continue to do our best to comply with social distancing protocols and ask that if you do not have an appointment, you contact our office at (403)278-3411 prior to visiting the office. In addition, if product is required please call ahead so that we can have your order ready when you arrive. Weight Loss Clinic Hours     Zerona Hours         Please contact the office for booking availability Monday   closed     Tuesday   8:00am – 6:00pm     Wednesday closed     Thursday   8:00am – 6:00pm     Friday   9:00am-1:00pm     […]