15 High-Protein Snacks That Are Healthy and Portable

This blog was adapted to the Food-Wise Weight Loss program.  Original post by Health Line

When you live a busy lifestyle, snacks can be useful when hunger hits and you don’t have time to prepare a meal.

However, many snack foods available today are high in refined carbs and sugar, which can leave you feeling unsatisfied and craving more food.

The key is to make sure your snacks are nutritious and contain protein.

Protein promotes fullness because it signals the release of appetite-suppressing hormones, slows digestion and stabilizes blood sugar levels (1234).

Here are 30 high-protein snacks that are healthy and portable, so you can enjoy them even when you’re on the go.

  1. Jerky

Jerky is meat that has been trimmed of fat, cut into strips and dried. It makes an excellent and convenient snack.

It’s very high in protein, containing an impressive 9 grams per ounce (28 grams) (5).

Beef, chicken, turkey and salmon are often made into jerky. It can be found at most grocery stores, but keep in mind that store-bought versions are typically high in added sugar and artificial ingredients.

Your best bet is to make your own jerky, using only meat and some seasonings.

  1. Trail Mix

Trail mix is a combination of dried fruit and nuts that is sometimes combined with chocolate and grains. It is a good source of protein, providing eight grams in a two-ounce serving (6). Since chocolate and grains don’t add protein and are mostly empty calories, it is best to make your own.  Trail mix doesn’t have to be store bought!  You can buy in bulk the nuts that you like and restrict the amount of dried fruit that you add as a way to keep the sugars/carbs to a minimum and removing the chance of useless calories from chocolate out of the mix.

You can increase the amount of protein in trail mix by using almonds or pistachios, which are slightly higher in protein than other types of nuts such as walnuts or cashews (78910).

The dried fruit and nuts in trail mix make it very high in calories, so it is important to not eat too much at a time. A handful is a reasonable serving.

  1. Turkey Roll-Ups

Turkey roll-ups are a delicious and nutritious high-protein snack, consisting of cheese and veggies wrapped inside slices of turkey breast.

They are essentially a sandwich without the bread.

Snacks that are high in protein and low in carbs, such as turkey roll-ups, have been shown to improve blood sugar levels, which is an important factor for appetite regulation (111213).

You can make roll-ups by placing four turkey breast slices on a plate and then spreading each with a teaspoon of cream cheese. Place a pickle or strip of cucumber and a tomato slice on the turkey and roll them into wraps.

If following a low-calorie, muscle-sparing program, the cream cheese can be omitted altogether.

Each wrap provides about five grams of protein from the turkey and cheese, as well as some extra nutrients and fiber from the tomato and cucumber.

  1. Greek Yogurt Parfait

Greek yogurt is an ideal healthy and high-protein snack, with 20 grams of protein per one-cup serving (224 grams). It has been shown to be more filling than yogurts with lower protein contents (1415).

In addition to being a great source of protein, Greek yogurt is also high in calcium, which is important for bone health (16).

To make yogurt even more delicious and filling, you can make a parfait by combining one cup of yogurt with syrups or spreads from Walden Farms.  This burst of fruit flavour comes with no added calories or carbs!

  1. Veggies and Yogurt Dip

Veggies are great for snacking, but they’re not very high in protein on their own. You can increase your protein intake by pairing them with yogurt dip.

Yogurt dip is typically made by combining yogurt with herbs and flavorings, such as dill and lemon juice, as in this recipe. For more protein, it’s best to use Greek yogurt, which contains almost twice the amount of protein as regular yogurt (1814).

For convenience, make a batch of yogurt dip ahead of time and portion it out into snack-size containers so you can grab it when you need it.

  1. Tuna

Tuna is loaded with protein and makes a very healthy and convenient snack. One cup contains an impressive 39 grams of protein, making it extra filling (19).

Additionally, tuna is high in various other nutrients, such as B vitamins and selenium, and contains a considerable amount of omega-3 fatty acids (19).

  1. Hard-Boiled Eggs

Eggs are undeniably healthy, consisting of almost every nutrient that your body needs. They are particularly high in B vitamins and trace minerals (20).

In addition to being nutritious, they are also versatile. Hard-boiled eggs make a great portable snack.

One hard-boiled egg consists of six grams of protein, which will keep you full and satisfied until your next meal. Their fullness-promoting properties may also reduce the number of calories you consume later in the day (2021).

  1. Cheese Slices

Cheese is incredibly healthy and filling, in addition to being a quick and easy snack. It is an excellent source of calcium, phosphorus and selenium, and it contains small amounts of many other nutrients (25).

Furthermore, cheese is rich in protein. Just one slice of cheddar cheese provides seven grams, which may help suppress your appetite (2526).

In one study in overweight men, calorie intake decreased by 9% after they consumed cheese for a snack (26).

Another study found that children who ate a combination of cheese and vegetables for a snack needed significantly fewer calories to make them full, compared to those who ate potato chips (27).

A reasonable portion size for cheese is around 1–2 ounces (28–57 grams). Since it contains a significant amount of calories, it is best to consume it in moderation.

  1. Handful of Almonds

Eating a handful of almonds or another type of nut for a snack is a simple way to fill up on protein.

An ounce of almonds provides six grams of protein, in addition to high amounts of vitamin E, riboflavin, trace minerals and healthy fats (28).

Snacking on almonds regularly is associated with many other health benefits and may even help you control your weight (2930).

Almonds are also high in calories, so it’s important to stick with the recommended serving size. A handful is equivalent to around 22 almonds.

  1. Cottage Cheese

Cottage cheese is known for being high in protein. It’s a filling snack that can be eaten on the go.

There are 14 grams of protein in a half-cup (113 grams) of cottage cheese, which ends up being 69% of its total calorie content (34).

Cottage cheese is also a good source of some other important nutrients, including calcium, phosphorus, selenium, vitamin B12 and riboflavin (34).

You can enjoy cottage cheese on its own or combine it with Walden Farms spreads or syrups for a delicious snack with a very low carb count.

  1. Beef Sticks

Beef sticks are a great high-protein and portable snack, but it’s important that you choose the right type.

The beef sticks you consume should consist of beef and salt only, and maybe some seasonings. Ideally, they should be made from grass-fed beef, since it contains more healthy omega-3 fatty acids than grain-fed beef (39).

Most beef sticks contain about six grams of protein per ounce (28 grams) (40).

  1. Protein Bars

Protein bars are an easy way to consume a significant amount of protein.

The thing to remember is that not all protein bars are created for the same purpose.  Protein bars for hikers are high in carbs which you likely don’t need if are filling the hunger gap sitting behind your desk. You would want to chose a bar with simple ingredients and limited carbs.

  1. Canned Salmon

Canned salmon is an excellent high-protein snack that you can take with you wherever you go. Just one ounce provides eight grams of protein and high amounts of a few other nutrients, including niacin, vitamin B12 and selenium (41).

Salmon also provides omega-3 fatty acids, which are anti-inflammatory and may lower the risk of heart disease, depression and dementia (424344).

You can eat canned salmon on its own or add some extra flavour with a little bit of salt and pepper. It tastes great when paired with chopped veggies or stuffed in endives instead of on a cracker.

  1. Protein Shakes

While getting your protein from whole food sources is ideal, protein shakes make for an easy snack that will sneak some protein and other nutrients into your diet.

They can be made with several types of protein powder, including whey, egg, soy and pea protein.

Whey protein, in particular, may be beneficial for fullness. In one study, men who consumed a snack bar that contained whey protein consumed significantly fewer calories than those who ate a lower-protein snack (1252).

In another study, a snack of yogurt with added whey protein reduced appetite more than a carb-rich snack with the same amount of calories (53).

Generally, a scoop of protein powder provides about 20 grams of protein, which is sure to keep you full until your next meal (54).

To make a protein shake, simply combine a scoop of protein powder, a cup of milk or juice, a cup of ice and fruit, if desired. Then pour it into a portable container so you can take it with you wherever you go.

  1. Egg Muffins

Egg muffins are a super healthy snack with lots of protein.

They’re made by mixing eggs with veggies and seasonings, pouring the mixture into a muffin tin and then baking the muffins.

They are also very convenient, as they can be eaten hot or cold. You can increase their nutrient content by making them with veggies and add more protein by topping them with a tablespoon or two of cheese.

This egg muffin recipe combines eggs with broccoli, onions and bell peppers.

Take Home Message

High-protein snacks are important to have around when hunger hits between meals, as they keep you full and satisfied.

While many snacks can be unhealthy, there are plenty of healthy and portable options that you can enjoy even when you’re crunched for time!


This blog was adapted to the Food-Wise Weight Loss program.  Original post by Meraki Lane

 The information presented by Meraki Lane Inc. is for informational and educational purposes only and should not be misconstrued as medical advice. Any opinions on medical matters presented are purely those of the authors, who do not claim to be medical professionals. For our full Disclaimer Policy, click HERE.

This post may contain affiliate links.

Making meals can feel like such a time suck. It’s so important that our families are nourished, but sometimes the thought of throwing in a frozen pizza, or even better, getting one delivered, takes the cake. The problem with those quick and easy meals is that they’re killer for the waistline. That’s why we’re sharing meal prep ideas so you can lose weight, and save time and money.

Whenever I go on a health kick, meal planning is my saving grace. I find I eat the most unhealthy when I wait until I’m hungry to make food, rather than planning out what I’m going to eat ahead of time. But with meal prepping, you can also save time and money while eating healthy foods you love.

We’ve complied 20 hacks to make life easier through meal prepping. Check them out below!

Prep Once a Week. Designate one day of the week to get all your grocery shopping and food prep done. I would suggest doing this on a Sunday so you free up time throughout the week. It may sound like a big feat, but it means that you only have to chop up your ingredients once a week. It’s definitely one of the most awesome life hacks.

Keep a List of Go-To Meals. Some meals will become favourites in your household, while others won’t make the cut. Having a list of go-to meals will really save you time, especially if the meals are easy and quick to whip up. The meals on your list should also have over-lapping ingredients so you don’t have to buy a ton of different items when you grocery shop.

Roast it Up. Roasting veggies is one of my favourite clever tricks to make life easier. You can put roasted veggies in sandwiches, salads, soups, or eat them on their own, so roast up a big batch and use them throughout the week. Some of the best vegetables to roast are peppers, eggplant, zucchini, cauliflower, asparagus, onion and mushrooms.

Always Bring a Grocery List. Never grocery shop when you’re hungry and always bring a grocery list you make ahead of time. This will keep you from picking up unnecessary items that likely aren’t good for you. A grocery list also keeps your budget on track so you’re not mindlessly spending on foods you don’t need.

Muffin Tin Meals. From meatloaf to egg breakfast cups, muffin tin meals are easy to make, refrigerate (or freeze), and heat up when you need.

Batch Cooking. If you haven’t started batch cooking, it’s about to change your life. Batch cooking is a genius technique that saves you time and money. You basically prepare and cook a bunch of food once and store it for future meals, whether you eat it that week or put it in the freezer for later.

Meal Prep Containers. If you want to meal prep on a budget, you need to find the best meal prep containers. There are different types of meal prep containers, from containers that compartmentalize your foods so you can prep your meals for each day of the week (put protein in one section and veggies in another), to individual containers you can store different veggies in.

Befriend the Slow Cooker. If you’re looking for clever hacks for meal prep, the slow cooker is going to be your best friend. If you haven’t invested in one yet, it’s time to take the plunge (check out this onethis one and this one!). All you have to do is throw in your choice of protein, veggies, spices and liquid, and slow cook them for 4 to 8 hours while you’re out and about. Need inspiration?  Ask your coach for ideas!

Buy Seasonal Produce. Buying in season saves costs and ensures you’re getting the freshest veggies. You can buy foods like zucchini, cauliflower and white turnips in bulk and freeze them for when they’re out of season.

Use Mason Jars. From salads, to soups, mason jars are a great way to meal prep. Mason jars are easy to bring with you when you’re on-the-go and they’ll help keep your food fresh throughout the day.

Don’t Forget Snacks. Our snacks are sometimes the most unhealthy part of our days. Grabbing a bag of chips or a muffin are empty carbs that only satisfy you for a short time. Make sure to never leave the house without a protein snack in your lunch bag or purse.  This way, if you get held up you will have something to bridge the hunger gap.

Freeze It. You don’t just need to think short term when it comes to meal prepping, it’s also beneficial to prepare for meals down the road. There are some times when life gets crazier than others, and it’s nice to know that you have something when you’re in a pinch. A trick you can use is saving 1 to 2 portions when you batch cook so you have food for a rainy day. Cooked ground beef, steamed vegetables, soup, cauliflower-rice dishes are great meals to make and freeze. Just remember to date them so you know when they’re good until.

Get Creative with the Same Ingredients. There are so many ways to get creative with the same ingredients. If you love shrimp, use different spices and marinades to create different shrimp dishes to eat throughout the week. For example, you can create an Asian-inspired shrimp stir fry one night, and shrimp tacos another (lettuce wraped). On the flip side, you can also use the same marinade on different meals, like shrimp, chicken, and tofu.

Prep for Smoothies. Protein drinks don’t have to be boring!  You can mix spinach and water in a Magic Bullet and freeze the liquid spinach in ice trays to add to your drink every day.  It isn’t always easy to get your vegetables in but this way, you can add the “spinach ice cubes” to your chocolate drink and have a full portion of vegetables.  You won’t see it and you won’t even taste it!… and this way, you will also use up your spinach while it is still fresh!

Coordinate Your Fridge. Coordinate your fridge so it’s easy to pull meals out quick. One way you can organize it is dedicating each shelf to different meals: breakfast, lunch and dinner. You can even label each meal with the date you plan to eat it so you can switch things up and keep it interesting.

Hard Boiled Eggs. Eggs are a great source of protein, and they make the perfect snack or addition to your breakfast, lunch or dinner. Hard boil a bunch of eggs one day so you have them for the week ahead. You can slice them into a salad or enjoy them on their own.

Batch Make Homemade Sauce. Homemade tomato sauce is ideal to make in big batches and save for down the road. It will save you time and visits to the grocery store because you’ll always have sauce at the ready. Find canned tomatoes that don’t have any added sugar and buy them when they come on sale!

Spiralize Raw Veggies in Advance. If you want to lose weight, a good switch to make is from pasta to spiralized veggies. You can prep them ahead of time and stick them in the fridge so you can take them out to eat after a long day. Zucchini and white turnip noodles stay fresh for 3 to 5 days.

Make a Meal Schedule. Having a meal schedule will help you decide what you’re going to make each day of the week. Perhaps you do Meatless Mondays, “Skinny Taco” Tuesdays, “Pasta” Wednesdays, etc. This way you know what you need to prep for each day. You can switch things up so it’s not the exact same meal each time, but this way you don’t have to spend too much time thinking about it.

Pre-Bag Salads. Pre-pack salads and store them in the fridge. This way all you have to do is add the protein and dressing. Don’t put the dressing on it until you’re ready to eat it. The last thing you want is soggy salad.

If you want to lose weight and save time and money, try these meal prep ideas and hacks to get you through the week!

Menopause & Weight Gain

Great! As if hot flashes aren’t enough, now you find yourself not exactly fitting into your clothes like you used to.  As the estrogen plummets and the androgen increases, your jeans could be fitting a little tighter.  It’s all totally normal but you don’t have to just live with it.

A large part of our clientele ( Become a client! ) have hit the time in their life when all of a sudden they seem to be gaining a little weight. What can you do?  

  1.  Review what your’re eating   Chances are, your body doesn’t need the amount of food that it used to need. Your metabolism is slowing and needing less.
  2.  Drink Water – Water is essential to weight loss and normal body function.  It’s recommended to drink 64 oz per day.  Not only does drinking water curb your appetite, it also combats fatigue due to dehydration.
  3.  Do you exercise?   Muscle loss, as we age, is very natural.  Increasing your muscle building exercises has many benefits, such as bone protection, strength and weight loss. No need to be pumping iron (although you may love it!), try swimming or yoga!
  4. Sleep  Sleep can be hard to maintain when your hormones are changing however sleep is very important for so many reasons.   The obvious reason is to feel rested, however,  more time awake leads to eating more and being tired prompts people to eat more as your body is seeking energy.
  5.  Seek Help & Support  Finding someone to support you through weight loss, with a plan can lead to very positive results.   At Food-Wise Weight Loss, we offer a medically developed plan and supportive coaching.  Working with women to get to a healthy weight and feel better.


~ Tressa Haney, Certified Coach

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Food-Wise Community

One of the upsides of the social media world we live in today is the ability to connect with each other.  We love a comment on our Facebook , Twitter or Instagram and emails we receive from clients past and present to update us on their life or just to say hello.  We really feel like a community.

Sharing information is key and social media is a perfect venue.   A before & after picture that a client shares can be  just the motivation that another client needed that day to keep going, a testimonial can be the catapult that gives someone the courage to start their weight loss journey and a new shared recipe could make the difference in someone staying on track!


We love the input you give us to share with the community.  We believe in the value of connecting with one another so much we’ve created a safe & private environment in a secret Facebook group to share one on one.  If you are our client and would like to join, email me your email address.

In the spirit of sharing, here is a recipe a client, Luc Lalonde sent to me along with his caption! Thanks Luc!

“So… last night, I had friends coming for dinner and this is what I made… and this is 99.9% IP approved! It was AMAZING!!!

BC snapper, oven cooked with olive oil, salt and pepper.

Pureed/mashed purple cauliflower

Sautéed zucchini, garlic, purple Brussels Sprout

Red pepper, basil and smoked paprika sauce.

It was full of flavour, full of taste and full healthy  woop woop.”


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From all of us at Food-Wise Weight Loss,



October is here!

In like a lion, out like a lamb.

 Normally that phrase is reserved for the weather in March, however I think it could also describe the transition from summer to September.

At Food-Wise Weight Loss, we hit the ground running in September.  We were off to Toronto at the beginning of the month for the much anticipated Ideal Protein Super Weekend.  As a part of our commitment to our clients, we make it a priority to attend.  It’s a chance for collaboration with other coaches, enhancing our skills and knowledge with the medical panel  and finding out about new products.

Ideal Protein has released a new  technology called Ideal Smart Platform.

Pictured: Scale, app, arm band
Ideal Smart Platform

The platform is designed to give dieters more information and to be able to track information on their smart phones.  Information is power!  The trio pictured above consists of a Fitness Band, App and Scale.  They are all linked together via Bluetooth to help you see the full picture.

The Ideal Smart app is available for free wherever you download your apps.  You can track your food, supplements and water, use the  bar code scanner & when you weigh in at your clinic – your weight, hydration and body fat % syncs to the app!

The fitness band tracks your steps, how many minutes you’ve been active, distance you walk and calories burned.   At night, you change to sleep mode and the band tracks your sleep! You can sync the band to your app as well to get a full picture of your day.

The scale and fitness band can be purchased from Food-Wise Weight Loss.  Ask your coach!

October is a gorgeous month and the harvests are plentiful.  Enjoy the farm markets, crisp mornings and Thanksgiving.


Take a break from doing dishes tonight!!!

Food Wise Weight Loss
One of the best things about cooking on the BBQ is the easy clean-up after the feast is done!  Don’t you agree?
The thing is that somehow we tend to view the grill as a tool for cooking meats but we seldom use it to cook the whole meal!  
Today is Sunday and many of you already know that I’m a big fan of making lots on Sunday and making it easy.  So today, why not consider making lots and using the BBQ to make it all! 
Today’s suggestion is salmon with asparagus, zucchini and peppers… all on the grill!  Make sure there’s a lot of leftovers though because tomorrow, I will show you an easy salad that you can make from today’s leftovers! Now, there’s planning for you!
By the way, I was having lunch today with a friend who is also a weight loss coach and we were discussing various problems people are having with the whole concept of eating better to lose weight and here is the insight that came from our talk:  many people have this notion that we eat vegetables to lose weight! Well hello!!  Eating vegetables is something that, if practiced continuously, will ensure that the weight doesn’t come back on!  So if you are eating these vegetables as a temporary measure, I want you to use this month’s recipes to create new favourites in your household!  Favourites that will stay with you for the long haul!  Take note of the comments from everyone around the table.  If they like it, it’s a keeper… if they don’t find out what part they don’t like:  taste or texture!  Regardless of the issue, there is a solution, I promise!!!
The ideas below will create a meal fit for the royal family and will even celebrate the good weather we have been having!
Lise and all the coaching staff at Food-Wise!
Salmon… the not so white fish!
I discovered salmon much later in life because as a kid, the only salmon we knew was out of a can and I hated the fact that skin and bones were all in there along with the fish!  I hated the smell too so I decided right there and then that I hated salmon! 
One day however, and I don’t remember exactly when it happened, I had some salmon that someone else had served… it could have been smoked… but at any rate, I fell in love!
I don’t know if you realize this but the smoking process in most commercial salmons includes a rub made from sugar… no wonder I liked the taste of smoked salmon!  So as I developed my own way to prepare salmon, I always maintained the need for the sweet taste.  So here is how we grill salmon:
Place a foil on the grill 
Put the piece of salmon on the foil
Brush with a sauce made from 1/4 c. Walden Farms Pancake Syrup and 1/4 c. Soy Sauce
Cook only a few minutes on one side – leave the inside pink (overcooking will dry the fish)
Flip over and brush the other side with the sauce.
Cook another few minutes.
Serve!!!   The taste of sweet meets salty will surprise you!!
By the way, fish is not supposed to smell fishy!  When you buy fresh salmon, it doesn’t smell! Be sure to cook it the day you buy it and enjoy something truly amazing!
This part is as much fun as the salmon part!  My family and I have been doing this for many years now and we don’t ever get tired of it!  Part of the secret to staying healthy and maintaining your weight… is finding recipes for veggies that you don’t get tired of!
Bell peppers (use all colours for an appealing look!)
Start by breaking off the ends of the asparagus.  I do mean “breaking off” and not cutting, since you might end up with some of the woody part of the asparagus if you cut at the wrong place.  Just bend the spear and where it breaks is where it should.  Keep the top half and throw away the bottom half!  Don’t worry if it looks like you’re wasting… the part you are discarding isn’t good anyway and is mostly responsible for half the population not liking asparagus (remember the taste or texture question above?  Most people who dislike asparagus do so because they cut the ends off and then try to eat the woody part!!!)  I’m not kidding!!!
Next, cut the ends off the zucchinis and cut once lengthwise!
Then, cut the peppers in halves and remove the core and seeds.
In a marinating container or Ziplock bag put the asparagus, zucchini and peppers.  Add a mixture of 1/4 c. of olive oil and 1/4 c. of Walden Farms Balsamic Dressing.  Let the vegetables marinate about 30 minutes.
The idea of leaving the vegetables in large pieces makes it easier to turn on the grill, prevents overcooking as well as falling through the cracks!  Zucchinis and peppers that have cooked too long become mushy and nobody likes that!!!
Once the vegetables are grilled, put them on the cutting board and make smaller pieces for serving.  You can leave the asparagus whole as it looks great on the plate!
This is a quick dinner that tastes amazing.  It brings together a number of flavours that are pleasing to the palate!  Hopefully, it becomes one of your favourites too!
Enjoy a great dinner!  I look forward to helping you use the leftover in a awesome salad tomorrow!  Have a great day!
Lise and all the coaching staff at Food-Wise Weight Loss
Food-Wise Weight Loss | 613-297-5090| Email | Website

Mayday! Mayday! I need help getting in my summer clothes!

Food Wise Weight Loss
Every year it is the same story!  The clothes that you wore last summer don’t seem to fit quite the same and yet, you can’t imagine dieting while there is so much happening on your social calendar.  We get it!
That is precisely the reason why, starting Sunday, we are launching our MAYDAY MAYDAY Calendar!  For 31 days, you will receive a daily email containing either a recipe, a tip, or an inspiration!  We want you to be happy this summer!  We want you to walk around with your head held high boasting all the self-confidence that you deserve for having “taken care of business” (if you know what I mean!).
If you have been with us for a bit, you will certainly recall our December calendar where you received articles pertaining to that other difficult time of year… well our MAYDAY Calendar is a lot like it but this time we will talk about subjects that never seem to come up in December LOL!!!
Consider this your MAYdays… so you can have better SUMMER days!!!
Lise and all the coaching staff at Food-Wise!
If you are among the many who like to include a glass of wine or other cocktail to your summer relaxation, you will really enjoy our MAYDAY Calendar!  One of the weekly recurring topics will be about how to deal with desire and peer pressure concerning alcohol consumption and other snacky stuff!
Stay tuned, we have a whole month of amazing topics lined up just for you!
Click here to join!
“Want to feel healthier, happier and more peaceful? Add a daily dose of nature to your routine.”

“Most of us spend too much time in front of screens and too little time outdoors. It’s time to fall (back) in love with nature!”

“This May, the David Suzuki Foundation is challenging you and people around the world to join the 30×30 Challenge by spending 30 minutes a day in nature for 30 days. Our goal is simple: to reconnect human beings with nature for the sake of their health and mental well-being.
Food-Wise Weight Loss | 613-297-5090| Email | Website

2015 Advent Calendar – Day 14

More than meets the eye…
Good Morning,
from Coach Hester
             I am so excited to be part of the Food-Wise team and you can find me on Wednesdays at our Montreal Road clinic and Thursdays at our Orleans clinic. I am delighted to say hello this lovely December Monday morning as we explore “more than meets the eye”.
You can’t make me!
            Now I am truly blessed (or some might say cursed) with a lifelong love of vegetables. Don’t get me wrong…I also love things that require more portion control…but when push comes to shove and it’s time to focus on healthy eating, it is not a chore for me to ramp up the veggies.  My husband John, on the other hand, was traumatized by vegetables as a child.  The closest he wanted to get to a vegetable when I met him was carrot cake…LOL.
One specific example of a traumatic vegetable for him is Brussels sprouts.  It seems his mom would buy them frozen and then cook them ahead of time and then reheat them.  Suffice to say, the end result would send anyone screaming from the table.   I have tried over the past 25 years to suggest them on occasion only to be met with a stare that suggests I may be on the verge of madness. So when John decided to get back on Phase 1 a while ago, as one of the many strategies to get four cups of select veggies into him, I started slicing up raw Brussels sprouts into our multi-veggie salads and so far he is none the wiser. He actually loves those salads composed of everything but lettuce.
This summer we were at a friend’s place and he had bought the Brussels sprouts in their natural state still on the stalk.  He lightly oiled them and then roasted them on the barbecue so they were slightly charred. They were so delicious my husband even tried them and had more than one!! Since barbecue season is over (or is it?) and it’s hard to find Brussels sprouts on the stalk at this time of year, you might want to try these recipes for a similar experience.  I tried the chips and loved them!!
Oh no, not that…!
                   Another vegetable that took some time to gain acceptance in my household is Kale. Most of you know that kale is a “superfood” that is delicious in a stir fry or a salad. The great thing about a kale salad is that you are supposed to put on the dressing ahead of time as it softens the kale and makes it tastier.  When you try that with lettuce you just end up with a soggy mess. I wouldn’t think of dressing my lettuce at 8am for a noon lunch but with kale it makes it more tender and the result is a tastier salad.

The challenge started when I decided to make kale chips at home when I was on phase 1 of the IP protocol. The first reaction from my young son was, “what stinks?”and when I suggested he try them, he turned up his nose.  My husband wasn’t far behind.  I just kept on making them for myself because I find them delicious (possibly even borderline addictive)…and these days I have to keep an eye on the guys so they don’t eat all of “my” kale chips.

Kale Chips – I alter this recipe   slightly by setting the oven at 300F and baking for 19-20 minutes. It is also important to massage the oil into the kale leaves for maximum coverage.
I like to use different sea salts including a truffle salt I bought at the Unrefined Olive in the Glebe. They have a great selection of high quality flavoured olive oils and flavoured sea salts.  I also like to sprinkle with Cayenne pepper if I’m feeling a little spicy!!

                A final way to get some extra veggies in your diet is to throw in a cup of spinach with your morning IP drink or any drink of the day.  For some reason spinach does very little to affect the flavour of a drink (my favourite is chocolate or wild berry yogurt) although it does affect the colour of drinks like Wildberry. It’s a great way to get in a cup of veggies in a painless way if you are someone who has challenges getting through 2 full cups twice a day.  You can spread it out a little…just make sure to get ‘er done every day!!! (p.s. Kale doesn’t have the same disappearing properties so don’t try it in drinks…I did and wasn’t loving the result.)

Have a fabulous day Food-Wise and otherwise. I will be back next week to continue our tour of the wonderful world of vegetables where you can always discover more than meets the eye!!

Coach Hester  xo

Food-Wise Weight Loss| 613-297-5090 | Email | Website

2015 Advent Calendar – Day 13

I am HAPPY to be a part of your journey!
              Hello, Carolyne here!   Today, I am very excited to share with you a little something that I discovered recently which really inspired me. It has changed my vision on life! Okay, that sounds a little strong but it did make a huge difference in how I see many things in life, especially the meaning of ”being happy”.
Everybody on earth wants to be happy – there’s no doubt about that. It’s crucial to be happy with ourselves too! Taking care of our body and eating well is also an effort towards self-happiness. This is why I’m so stoked to share this with you!
Happiness – What can I do about it?
The main concern with the term ”being happy” is; HOW does one truly acquire this happiness? Will it be defined by the size of pants you wear? The amount of money in your bank account? The number that appears on the scale? The deadline for finishing a project you really care about? What will make YOU truly happy?
You don’t know this about me, but I love to watch documentaries much more than plain out movies and since I have a Netflix account, I usually go snoop around on their documentaries when looking for something new or interesting. A couple of weeks ago I watched a documentary called HAPPY. It had great reviews so I gave it a shot. I was not disappointed! This film questions what exactly happiness is! Don’t we all?

From their research and many questions asked to people from all backgrounds and cultures, they discovered that happiness is found mostly in helping and being a part of other people’s lives. It can be as simple as picking up a call at the right moment from a friend who needs advice, or helping out a stranger stuck in snow. People are happier when they do things for others. It gives us reason and purpose. Purpose is one of those things that people think about at long length and most believe it has to be this great big thing!  All you have to do is smile at a homeless person and you have made their day… and yours!

Say, can I be happy at my job?
This movie helped me understand why I LOVE

my job and why I am truly HAPPY at work (I believe strongly that all the coaches at Food-Wise can relate). It’s because I get to help people and assist them on their weight loss and maintenance journey. It really makes me happy! On that note -I want to give a special thanks to all of you who trust us to coach and assist in your weight loss journey. – you help me/us be truly happy and have purpose every day! Want to be happy at work? Look around for someone you can help be better at what they do!  Introduce a mentorship program, your leaders will love you for it and so will the people you help!

Everyone should watch this documentary and get inspired, especially at this time of year when  we tend to think that the amount of money spent on a gift will determine the level of happiness that it will generate.
As a side bar, Doctor Tran (from Ideal Protein) likes to say ; You have to love yourself to lose weight not the other way around! He’s absolutely right. Dieting is not an easy task and you know it! It takes patience, willingness to change, the right tools, a plan, and enough love for yourself to get it done and keep it off.

Watch this movie because we get stronger and healthier when we are happy. This is the kind of documentary that helps spark people and helps them reach a new level of power in their lives.


How to get HAPPY (the movie)!
Make happiness a priority!
You can rent HAPPY (the movie) directly on the site for $2.99
Or watch it for free if you have a Netflixaccount.
Check out the trailer for free.
Click here to  join the HAPPY movement and sign-up to their site.

“HAPPY is in the process of developing a 28 day program that brings happiness to the centre of our lives. With the movie HAPPY as a catalyst, it provides practical, simple happiness-focused activities that can easily be integrated into each day along with weekly reflections and special features. The program evolves and grows as participants unite to offer support, community developed tips, and inspiration to one another.”

         Since it is Sunday, take an hour off your errands and chores and enjoy this moving documentary! You may find yourself revived and ready to take on the next task with renewed intensity. You may even get motivated to keep your focus during this demanding time of year. You CAN do this!
I know that today, you will feel better just from watching this movie.  It will make you feel as good as it did me and I want you to be happy!!!
One day closer to the holidays! Keep joining us for your daily dose of inspiration!
Have a great Sunday!
Coach Carolyne and all the coaching staff at Food-Wise!


Food-Wise Weight Loss| 613-297-5090 | Email | Website

2015 Advent Calendar – Day 12

Having no time AND no energy!
               You may remember that on Saturdays, our topic is FAST FOOD (at home or on the go)!  I have to say that we received a lot of feedback from last Saturday’s post so I know that you are interested and ready for more options.

Let’s see, sometimes, we are short on time… and sometimes, we are equally short on energy! It’s the second most likely reason why people resort to fast food.  We want it fast because we don’t even want to spend the energy sitting in a restaurant waiting for the food to arrive!

So today, on top of fast, we will add the time factor in the mix to give you options that are both quick and easy!
I love having multiple choices…

… but sometimes, the easiest choice to make is to simply stop at the grocery store!  Just recently, I had to stop on a morning when I didn’t have

time to eat breakfast at home.  I could have thrown caution to the wind and pulled through at a Timmy’s for a breakfast sandwich but I was determined to not do that… So on my way to my early morning meeting I stopped at a Metro (ours is open 24 hrs) and walked directly over to the express counter where I picked up a package containing two hard-boiled eggs! Voila breakfast to go!  Eggs are the best!  Did you know that when rating protein, everything is measured against the perfect protein a.k.a the egg!!!
If it’s dinner you are looking for, the express counter at the grocery store will have roasted chickens for sure.  Take the skin off and you’ve got your protein.  Need vegetables to go with that?  Grab some dill pickles or some salsa (Tostitos Medium or Pace Medium are good
as they don’t contain sugar) or canned mushrooms!  Combine some of these and fill up a lettuce wrap… can you see it coming together? Sure, you can go to Lone Star and get Skinny Fajitas (which is a great idea by the way – Thanks Imogen) but if you have no time and are too tired to go out, chicken, mushrooms and salsa in a lettuce wrap is really quick and no effort!… and best of all, you will be delighted with the money you save!
Here’s another idea that provides a big ROI (return on investment) on both the money and time fronts:  the crock pot!  Those who know me well, are not surprised by this suggestion!  I used to have a thing about crock pot Sundays… Fill up the pot around 9:00 am – meat, veggies and a broth – then by 5:00 pm, the house smells so good, you think someone else made dinner for you! The best part is that you will have leftovers for the rest of the week.  If you think it was good on day one, imagine when you eat it again minus the effort of making it! This is one of the best kept secrets!  If you don’t have a crock pot, get one! or ask Santa to bring you one… a BIG one! There is no such thing as a crock pot that is too big!  Think of it this way, it takes the same amount of effort to make a lot or as to make a little.  You may as well make your efforts count! And here’s a little tip:  you can buy oven roasting bags (they have them at the dollar store) and line your crock pot so clean up is a cinch!
Another quick meal that your family will love is tacos!  Everyone loves it and it’s so easy to make.  Use Carolyne’s taco spice mix recipe from Day 8 (don’t use the premade as it contains sugar), brown your ground beef and top with shredded lettuce and diced tomatoes (and salsa if you like) and use a leaf of lettuce as the shell!  How much fun is that!
So many options…
When you are dog tired and in a rush, you need a pre-made action plan.  At that point when you are at the end of your rope, you can’t be expected to both come up with the plan and execute it.  That is the reason most people end up at a drive-thru.  In their mental rolodex of solutions, that’s the only card that comes up! I invite you to make an “ICE” plan.  I mean an “In Case of Emergency” plan!  With the many suggestions in last Saturday’s and today’s emails, you can choose what works for you and fill out a paper copy of the plan.  Keep a copy in your car (inside the sun visor or in glove box) and in your wallet or an electronic version in your phone. Think of your lifestyle, identify the recurring situations and make a plan for each. If the solution is a drive-thru then so be it but on the paper, you will have the name of the place and the options that are good for you!  This way, the old knee-jerk reaction of selecting the same old combo that you used to get (in your previous life), will be replaced by a better option.  You will feel like someone made the choice for you at a time when you needed it the most!
Tomorrow is Sunday!  Let me know if you plan on making a crock pot!  Just so you know, you won’t be alone!
Have a great weekend!
Love you lots,
Lise and all the coaching staff at Food-Wise Weight Loss xoxo
Food-Wise Weight Loss| 613-297-5090 | Email | Website