Free hospital workshop in York Region aiming to change your relationship with food


Testing before lunch


It’s a free program, getting booked up fast, and aims to change your relationship with food.


If you live in the York Region, Ontario area this might peak your interest.

Location: Markham Stouffville Hospital.

Deep fried roll with shrimp, salmon, avocado,  fish row, philidelphia cheese and potato bits


  • 4 part how-to workshop for changing your relationship with food
  • Starts in early November with about 12-15 people in the group
  • Aimed to help you understand why you eat the way you do, and how to change your thinking to change your eating habits


The fall session is filling up so if you are interested, contact Susan Oram RD at or 905-472-7373 x 6835





WIAW: What I ate Wednesdays


I’m the newest member of WIAW!

‘What I ate Wednesdays’ or WIAW: A popular term many use on social media to showcase food (glorious food. I’m getting hungry already!).

You can be a top chef or just a foodie like myself. Just snap a photo of what you ate, and share!

Learn more about WIAW on a food blog I like to follow, Peas and Crayons.

Everyone has their own reason for participating in WIAW, and here’s mine:

  • to document and share my relationship with food after my type 1 diabetes diagnosis (summer 2012)
  • find out what foods are best for me to make the most out of training (I need to learn how to fuel right and keep my bg’s nice and steady)
  • diary what works/doesn’t in this wonky process called the honeymoon period
  • share my journey in learning more about nutrition
  • take photos of food (which I already do, all the time), then devour and enjoy every bite and claim “WIAW!”

photo 3-1

My daily post-workout smoothie! (workout not required)

  • 1 medium banana (around 25g carbs)
  • 1/2 cup mixed berries (I always buy bags of frozen berries so nothing spoils) (around 7g carbs)
  • 1 scoop Vega All in One Nutrition-Natural flavour (2g carbs)
  • 1 tbsp chia seeds (0g carbs)
  • 1 tbsp spirulina (1g carbs) | What is spirulina? |
  • 1 cup unsweetened almond drink (1g carbs)
  • 1 tsp flaxseed oil (0g carbs)
  • stevia to sweeten

=36g of carbs | 397 calories |

photo 1-1.PNG

This smoothie gives me enough to almost hit my daily vitamin A, C, calcium and half my iron requirements. Immediately after workouts I take 50 per cent less short-acting insulin and for me, this smoothie never makes me go high if I follow that formula. My stomach feels great and I’m energized.

Let me know if you try this out or if you have another post-workout smoothie to share. And remember to check your bg’s! Just like Bob the Banana here….


Happy WIAW,


*I use my MyFitnessPal app and scan in as many ingredients as I can to give a proper carb count. Other foods are estimated. Please always see a professional when it comes to your dietary needs.

Your guide to Chinese hot pot


What is Chinese hot pot?

A metal pot with your chosen broth sits at the center of the table and is heated by butane. Most modern hot pots are divided into two sections to accommodate two broths at once . As the hot pot is simmering, put your chosen foods in, watch them cook, take them out, let them cool, then dunk in your own sauce and enjoy!

It’s a fun experience and something different.

Chinese hot pot is typically all-you-can-eat. Personally I find Chinese hot pot a much healthier eating-out option because nothing is fried. You can also eat lots with next to no carbs (if you so choose) and not feel like you are missing out on anything. Meat, leafy veggies, dumplings and seafood are the typical hot pot staples.

Step 1: A tray holds a variety of different spices and sauces that you can mix together for your own dipping sauce.


Typically soy sauce is part of the mixture but it is all up to you. Green onions, cilantro, chopped garlic, peanut sauce, hot sauce, peppers etc. Mix whatever you like in your own dipping bowl.


I like peanut sauce, green onions and cilantro 🙂

2. Pick your broth aka. soup base.


3. Choose from the menu what you’d like. 

The menu is sectioned into different categories such as veggies, meats, seafood, etc.


4. Boil your foods and open up your pores with that steam. 

The meat is given to you frozen and thinly sliced. When it cooks in the water, the meat curls up for a neat presentation. Most meats are cooked almost instantly because they are almost paper thin. Vegetables don’t need to stay in the hot pot for very long either.

Fish balls, tofu, dumplings and pork take longer to cook, so leave them in for five minutes.


5. Remove your yummies and let them cool, dip in your sauce (if you want) & enjoy!


There’s also rice dishes you can order too if you aren’t in the mood for just noodles.

There you have it.

I find it’s very easy to calculate a hot pot meal. You can control how much noodles you put in (if any). Opt for a higher fibre noodle is possible. You can call ahead to any hot pot restaurants to see if they offer brown rice vermicelli.

I actually had homemade hot pot recently too. Yum!

Do you enjoy hot pot? Have you tried it? Let me know!

Happy hot potting.