Happy Halloween friends!

Did you know that 3 to 4 small Halloween chocolate bars are equivalent to one full-sized chocolate bar?

Don’t trick yourself this year!

Here are some other reminders and tips to keep in mind over the next week.

1. Healthy eating starts in childhood. Are you helping your kids develop healthy habits? This year, have your kids fill a small to medium sized Ziploc bag with their favourite Halloween treats. Offer them $5 if they opt for giving away the rest of their candy to spend on a non-food treat of their choice. It's win-win-win! Less tempting sweets in the house for you and a lesson taught to the kids! 

2. Resist the urge to buy discounted November 1st Halloween chocolate and candy. Is your health really worth the 50% discount that the stores advertise?

3. Ask your kids if they would rather forego trick or treating this year for some other awesome non-food experience that they've been dying to try! Maybe it’s going to a local Halloween spook party, going to the movies, going bowling, or going to the amusement park on Halloween night.

4. Keep Halloween treats out of sight. Keeping them in the pantry at eye level or on the kitchen counter will only encourage you to eat more. Studies show that the less often you see a food, the less likely you are to eat it. Sounds obvious right? Try keeping your treats in a non-see-through bag in the garage or basement. You'll be less tempted this way!

Don't TRICK yourself this Halloween! Prepare yourself by planning ahead. 
What are you going to do differently this year?

Do you have any favourite tips to navigate this sugar-coated holiday? Feel free to comment below!

Lisa & Monica

Will this be your first holiday weekend since your bariatric/weight loss surgery?
If so, you are likely feeling a little bit anxious. This is totally normal!

Here are our top 5 tips for staying in control this Thanksgiving:
  1. Have regular meals and snacks the day of. --> Going to a dinner party on an empty stomach is never a good idea. When you are out of control hungry, you are more likely to overeat. Make sure to have a protein snack 1-2 hours before the party.
  2. Be mindful during appetizer hour. --> Once you have indulged appropriately, distract your fingers by holding a napkin or toothpick, position yourself with your back towards the food table, make conversation or help in the kitchen to keep yourself busy.
  3. Be picky. --> Instead of tasting “a little bit of everything”, skip the foods that are available all year round. Instead, go for the foods that are more festive or unique to Thanksgiving.
  4. Keep serving dishes in the kitchen instead of on the dinner table. --> You will be way less tempted to go for seconds when the food isn’t right in front of you.
  5. Get rid of excess leftovers. --> Send leftovers home with guests (especially those decadent desserts) and don’t be afraid to throw food out. Remember it’s Thanksgiving DAY, not WEEK!

Enjoy the weekend!

Monica & Lisa

Est-ce que cette fin de semaine sera votre première vacance depuis votre chirurgie bariatrique?
Si oui, vous êtes peut-être un peu inquiet. C’est normal!

Voici 5 conseils pour bien manger cette Action de Grâce :
  1. Mangez des repas et collations régulièrement pendant le jour. --> Ce n’est jamais une bonne idée d’aller à un souper avec un estomac vide. Quand vous êtes affamé, vous êtes plus susceptible de trop manger. Assurez-vous de manger une collation de protéines 1-2 heures avant la soirée.
  2. Soyez conscient avec les hors d’œuvres. --> Après que vous en avez mangé raisonnablement, distrayez vos doigts en tenant une serviette ou un cure-dent, placez-vous avec votre dos vers la table de nourriture, faites la conversation ou aidez dans la cuisine pour vous tenir occupé.
  3. Priorisez vos choix. --> Au lieu de déguster « un peu de tout », sautez les aliments qui sont disponibles toute l’année. Optez pour les aliments qui sont plus festifs ou uniques pour l’Action de Grâce.
  4. Gardez les plats de services dans la cuisine au lieu de sur la table à manger. --> Vous serez moins tenté de prendre des deuxièmes portions si la nourriture n’est pas juste en face de vous.
  5. Débarrassez-vous des restants excédentaires. --> Donnez vos restants à vos invités (en particulier les desserts décadents) et n’ayez pas peur de jeter la nourriture aussi. Rappelez-vous que c’est le JOUR de l’Action de Grâce, et non une SEMAINE!

Bonne fin de semaine!

Monica et Lisa

We would like to thank our reader BG for suggesting we post a healthy Thanksgiving dessert recipe! Like many of you who have had the gastric bypass (RYGB), BG is always on the look out for a new low sugar dessert that will impress her guests.

So here it is! Our recipe for Clafoutis. For those of you who are not familiar with the dessert 'clafoutis', we would describe it as a delicate French flan-style fruit pie. While it traditionally uses cherries or plums, you can use any seasonal fruit.

TAKE NOTE --> If you send us a blog post idea and you inspire us to write a post, you (like our reader BG), will receive a 15% OFF coupon toward any package of your choice!!! To get in contact with us, first sign up to our email list HERE.

Happy Thanksgiving to all of our Canadian clients and readers! Thank you (as always) for your support :)

- Lisa & Monica


Serving size: 1/8th of the pie

1 1/4 cup milk, 1% or 2%
2/3 cup granulated sugar (1/3 cup added in step 2, and 1/3 cup in step 6)
3 eggs
1 tbsp vanilla
1/8 tsp salt
1/2 cup all-purpose flour
Choose a fruit: 5 plums (sliced), 1/2 cup raspberries, 1/2 cup blueberries,1/2 cup blackberries, 1/2 cup strawberries, or 2 peaches (sliced)
Sprinkle of icing sugar (optional)

1. Preheat oven to 350 F.
2. Add 1 ¼ cup milk, ⅓ cup granulated sugar, 3 eggs, 1 tbsp vanilla, ⅛ tsp salt and ½ cup all-purpose flour into a blender and mix on high for 1 minute.
3. Grease a 9-by 9-inch baking dish and pour in a ¼ -inch layer of batter (i.e. less than half of the batter).
4. Bake for about five minutes or until the top starts to get slightly firm.
5. Remove the baking dish from the oven and place fruit pieces evenly spaced onto the batter. Pour the rest of the batter on top to cover the fruit (some fruit might poke out, this is fine).
6. Before placing the baking dish back in the oven, sprinkle the pie with granulated sugar. If the fruit you added is sweet, add 3 tablespoons of sugar; if the fruit you added is tart or sour, add the full ⅓ cup.
7. Place the baking dish back into the oven and bake for 45 minutes (check at 30 minutes), or until the clafoutis is puffed and lightly browning. You know it is ready if a knife comes out clean from the center.
8. Allow it to cool slightly (it will collapse as it cools) before dusting with icing sugar (optional).