Three Ways to Avoid Overeating at Meals

Woman Eating Sandwich

Sometimes the food on those summer holidays are too good to resist. And it’s not just the abundance of delicious food but also the people and the surroundings.

It’s way too easy (and common) to indulge during the summer but it doesn’t always stop there. Sometimes we overeat on regular days.  Or at regular meals.  Or All. The. Time.

Here are three tips to avoid overeating at meals.

(Psst, turn these into habits and ditch the willpower!)

Tip #1: Start with some water

When your stomach is growling and you smell amazingly delicious food it’s too easy to fill a plate (or grab some samples with your bare hands) and dive into the food.

But did you know that it’s possible to sometimes confuse the feeling of thirst with that of hunger?  Your stomach may actually be craving a big glass of water rather than a feast.

Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten.  And this super-simple tip may even help with weight loss (…just sayin’).

Not only will the water start to fill up your stomach before you get to the buffet, leaving less room for the feast but drinking enough water has been shown to slightly increase your metabolism.



Tip #2: Try eating “mindfully”

You’ve heard of mindfulness but have you applied that to your eating habits?

This can totally help you avoid overeating as well as having the added bonus of helping your digestion.

Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment being mindful when you eat helps to focus your attention on your meal.

Do this by taking smaller bites, eating more slowly, chewing more thoroughly, and savouring every mouthful.  Notice and appreciate the smell, taste and texture.  Breathe.

This can help prevent overeating because eating slower often means eating less.

When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full. So take your time, pay attention to your food and enjoy every bite.

Bonus points: Eat at a table (not in front of the screen), off of a small plate, and put your fork down between bites.


Tip #3: Start with the salad

You may be yearning for that rich, creamy main dish but don’t start there. (Don’t worry, you can have some…just after you’ve eaten your salad).

Veggies are a great way to start any meal because they’re full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals but they also have some secret satiety weapons: fiber and water.

Fiber and water are known to help fill you up and make you feel fuller.  They’re “satiating”.

And these secret weapons are great to have on your side when you’re about to indulge in a large meal.



Have your glass of water, eat mindfully, and start with your salad to help avoid overeating at meals.


Recipe (Water): Tasty (and beautiful) Pre-Meal Water Ideas

If you’re not much of a plain water drinker or need your water to be more appealing to your senses. Even I like to flavour my water and if you follow  me on instagram or Facebook you have probably seen my different combinations that i add. Here are five delicious (and beautiful looking) fruit combos to add to your large glass of water:

  • Slices of lemon & ginger
  • Slices of cucumber and lemon
  • Slices of strawberries & cucumber – my favourite!!!
  • Fresh mint and lemon juice
  • Chopped pineapple & mango
  • Blueberries & raspberries

Tip: You can buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thermos, or mason jar in the morning.  They’re already washed and cut and will help keep your water colder longer.





My Thank You Recipe & 2 Exciting Events!

It has been a long time since I sat down to write a blog and this can happen when I get into the planning and creating phase of my business. I am in the process of creating some new programs which I am hoping to share with you over the next few months as well as a couple of awesome events that are coming up soon – details of these I am excited to share below.

As a little thank you for sticking by me during my hiatus, I wanted to share a recipe with you. This weekend, we took a trip to Heatherlea Farm and stocked up on some local meat and goodies. One of my favourite things we picked up there were sausages, they had a variety of meat types and awesome flavours you wouldn’t think of such as chicken masala or maple bacon. We often throw them on the BBQ and pair them with a salad for a quick meal but lately, I have become a big fan of sheet pan dinners and so check out my recipe below to make a simple and easy dinner for the family.

One Pan Sausage with Roasted Garlic Veggies

 Sausage and roasted veg

1 red bell pepper (de-seeded and sliced)

1 zucchini (cut into rounds)

1 sweet potato (medium, diced)

4 stalks celery (sliced diagonally)

2 garlic cloves (minced)

2 Tbsp balsamic vinegar

1 tsp dried basil

2 Tbsp extra virgin olive oil

Sea salt and black pepper to taste

4 organic or naturally raised (preferably local) chicken or turkey sausages


  1. Preheat oven to 400Fand line a baking sheet with parchment
  2. Place the red bell pepper, zucchini, sweet potato and celery in a large Add in the minced garlic, balsamic vinegar, dried basil and olive oil. Season with sea salt and black pepper. Toss well and then spread the veggies across the baking sheet in an even layer. Set the sausage on top. Bake in the oven for 30 minutes, or until cooked through, flipping the sausage at the halfway point.
  3. Remove the pan from the oven and divide onto Enjoy!



I am so excited to be able to share details of these 2 awesome events coming up soon that I am privileged to be a part of and I really hope that some of you will attend one or both events.

Moms Night Out – Thursday 25th May 7pm-9pm

Moms Night Poster Image

Check out the Facebook event page for more info –



1 Day Mini Retreat – Thursday 13th July 9am – 3pm


Join Megs Jamieson of Love Yoga and myself in the rolling hills of Mono for a full day of; outdoor yoga, nutrition, meditation and a delicious, nourishing lunch.

Total for the day is $150 and payment is required up front to reserve your spot.

If you have any questions about either of these events or want to join us, hit reply or email me at Hope to see you there!

Melanie Grime is a holistic nutritionist at the Collective Health Clinic serving the Orangeville, Dufferin, Wellington and Caledon areas. Melanie Grime RHN treats everyone as an individual with their own specific needs and helps clients suffering from health issues by looking for the root cause of symptoms and working with them to reach their health and nutrition goals. She specializes in weight loss, hormonal issues, detox, meal plans, nutritional consulting and family nutrition.





My Favourite Chili

This Sunday was a snowy one and the perfect time for a warming pot of chili so i made one of my favourite recipes in the morning and let it simmer all day, the house smelled amazing and it was easy clean up at dinner – double score!

Mel’s Favourite Chili


3 Tbsp coconut oil

2 lbs lean ground beef (turkey, chicken, pork and venison would also work well here)

2 onions, diced

4 cloves garlic, minced

1 bunch celery, diced

1 green pepper, diced

1 yellow pepper, diced

2 carrots, peeled and diced

1 zucchini, diced

2 cans (28oz) diced tomatoes (no salt added)

2 cans (15oz) beans, your choice –  i used kidney and chickpeas (preferable BPA free)

1 can tomato paste

2 Tbsp chili powder

1 Tbsp cumin

1 Tbsp onion powder

1 Tbsp apple cider vinegar (unpasteurized)

1 Tbsp coconut sugar

  • Heat 2 Tbsp coconut oil in a large pot over medium heat, add ground beef and cook until browned. Drain and put aside.
  • Add the remaining tablespoon of coconut oil to the hot pan, add onion and garlic and cook for 3-4 minutes or until softened. Add peppers, celery, carrots and zucchini and cook for a further 5 minutes or until softened.
  • Add chili powder, cumin and onion powder, stirring for a minute. Then add all remaining ingredients – diced tomatoes, tomato paste, beans, vinegar and coconut sugar. Bring to a boil, then reduce heat and simmer for 1 hour (or a few!)
  • Add salt and pepper to taste.
  • Serve with some home made guacamole, grated white cheddar and some Greek yogurt and a green salad.

Recipe adapted from Whitewater Cooks – Shelley Adams

Devilled Eggs 2 Ways

Phew, I am pooped – this weekend was Dave’s 40th birthday and Sam’s 4th birthday, yes they both share the same day, a pretty good birthday present for my husband 4 years ago right?

This weekend was a busy one with all the celebrations as I hosted 2 parties in one day but they were both a BIG success and the birthday boys felt all the love that surrounded them . I have to say that i definitely over indulged a little with the wine and cheese and some cake but right back on track now. That’s the key for me, i don’t deny myself things, if i want cake i will eat it but to be honest i don’t want those things much any more as i know how my body is going to feel. When i eat to nourish my body with real food full of nutrients i know it will thank me and therefore i will feel great.

I wanted to share a couple of recipes i made this weekend for my husband’s party. He LOVES devilled eggs so i made 2 different kinds, check out the recipes below:

Caesar Devilled Eggs


12 large eggs
1 small clove garlic, grated
a squeeze of anchovy paste
A handful grated parmesan cheese
3 tablespoons Vegenaise (this is a dairy free mayonnaise but real mayonnaise will also work here)
1 teaspoon Worcestershire sauce
Juice of 1/2 lemon
Black pepper to taste
2 romaine lettuce leaves, from the heart, finely chopped

Place the eggs in a large pot and cover with water by an inch. Bring to a boil and cook for approx 9 minutes until hard boiled. Let cool, peel then cut in half and scoop out the yolks into a separate bowl. Place the egg whites on a plate.

Mash the egg yolks up and add the garlic, anchovy paste, parmesan, Vegenaise (or mayo), Worcestershire, lemon juice, pepper and half the finely chopped lettuce. Mix together well.

Fill the egg whites, overstuffing them a little and top with the remaining romaine lettuce.

Recipe courtesy of Rachael Ray

Guacamole Devilled Eggs


12 large eggs
2-3 ripe avocadoes
1 large tomato, finely chopped
1 garlic clove, grated
2 Tbsp red onion
2 Tbsp cilantro, finely chopped
2 Tbsp hemp hearts
juice of 1 lime

Place the eggs in a large pot and cover with water by an inch. Bring to a boil and cook for approx 9 minutes until hard boiled. Let cool, peel then cut in half and scoop out the yolks into a separate bowl. Place the egg whites on a plate.

Mash together the egg yolks and avocado then mix in the tomato, garlic clove, red onion, cilantro, hemp hearts, lime juice and season with salt and pepper to taste.

Carefully spoon in mixture to each egg white half. Sprinkle with cayenne or paprika!

Use any leftover mix to serve on crackers or toast

Recipe courtesy of Joyous Detox – Joy McCarthy

Sharing the Slow Cooker Love

When life gets super busy from working evenings to after school activities with the kids and weekends spent at the ski hill, the slow cooker makes a regular appearance on my kitchen counter. I truly love it because not only is it a great way to make healthy meals without a lot of fuss or mess but it is also good for the budget as it’s way more economical to run your crock pot all day than it is to fire up the oven or stove.

I love coming home to the smell of dinner simmering away, i feel like my little kitchen elf has been working hard while i have been gone and that makes me very happy. You should see the celebration dance i do when someone else really does cook me dinner!!!

This weekend i used my crock pot to help me with meal prep for the week. Friday I roasted a whole chicken so we had that for lunches and i will probably make that into a chicken noodle soup later in the week. Saturday i cooked a roast beef and shredded that and we are using that for lunches also and for dinner last night which was shredded beef tacos.

As i know so many of you are as busy as i am if not more, i wanted to share these recipes and my kitchen elf with you to help make your lives a little easier and more delicious!


Slow Cooker Whole Chicken


1 onion, roughly chopped into large slices

1 whole chicken (4-6lbs)

1 Tbsp butter (or coconut oil)

2 Tbsp spice mix – this time around i used my Epicure Chicken & Rib rub but you can use a mix of any herbs and spices such as paprika, onion, garlic, thyme, salt and pepper. 

  • Place the chopped onion in the bottom of the slow cooker.
  • Rub the butter (or oil) all over the chicken then do the same with your chosen spice mix.
  • Place the chicken on top of the onions, put the lid on and cook for 7-9 hours on low or 4-5 hours on high. Always remember to check the internal temperature of the chicken to make sure it’s cooked through, it should be 165F. You don’t need to add any liquid to the crockpot, just the chicken and onions.
  • Once the chicken has cooked, remove the meat from the bones and place the bones back into the crockpot. Add another onion, 2-3 stalks celery, 2 carrots, any other veggies you have lying around in the fridge, a couple of bay leaves, some sprigs of thyme and parsley (dried will also work here), 2 tablespoons of unpasteurized apple cider vinegar and i even throw in couple of teaspoons of turmeric for some extra anti-inflammatory zing! Cover it with water and let it simmer on low overnight for some amazing broth.
  • Tip: Keep a produce bag on hand and collect bits and pieces of vegetables and freeze to be added to future broths. Be mindful to avoid brassicas, as they can give an unwanted bitter flavor. 



Slow Cooker Shredded Beef


2-3 lb beef roast (chuck, brisket and round works best)

1/2 cup beef stock

2 tbsp. tomato paste

2 tbsp. balsamic vinegar

2 Tbsp spice mix – this time around i used my Epicure Meatballs and Meatloaf Seasoning but again you can use your own Montreal Steak spice (see below)

  • Rub the spice mix all over the beef roast then place in a pre-heated pan on medium-high heat and using either butter or coconut oil, sear the beef roast on all sides. Place in the slow cooker.
  • Mix the stock, tomato paste and balsamic vinegar together and add to the slow cooker, cover with lid.
  • Place on low for 8-9 hours and cook until the desired internal temperature (145 – medium rare, 160 – medium).
  • Remove from the slow cooker and shred the beef, i then like to add the shredded beef back to the slow cooker mix with the remaining liquid and cook on low for a further 30 minutes or just to warm through.
  • You can use the liquid to make into a gravy if desired.



Montreal Steak Spice


2 tablespoons paprika.

2 tablespoons crushed black pepper.

2 tablespoons kosher salt.

1 tablespoon granulated garlic.

1 tablespoon granulated onion.

1 tablespoon crushed coriander.

1 tablespoon dill.

1 tablespoon crushed red pepper flakes.

  • Mix all ingredients together and keep in a mason jar

Muffins for Breakfast Anyone?

It doesn’t matter what time i get up in the morning (which is usually 5am!) I feel like I am always rushing. This is why smoothies tend to be my go to in the morning as i can pack them full of nutrition and drink them while I am making lunches and getting the kids ready.

I never get bored of smoothies, I just change up the flavours if i do but lately, I have been craving something new yet still healthy and quick so this weekend I experimented with a new recipe for breakfast that could be made ahead of time and just grab and go on the day. The end product was so delicious i had to share them with you.

Apricot Oat and Granola Muffins

Makes 12 muffins


  • 1 ½ cups quick-cooking rolled oats (not instant)
  • ½ cup almond flour (I just ground up 1/2 cup of almonds in my food processor, voila, almond flour)
  • ¼ cup oat bran
  • ½ cup camu cranberries (or regular cranberries will do)
  • ½ cup dried apricots, chopped
  • ½ cup pecans or walnuts, chopped
  • ¼ cup sunflower seeds
  • Grated zest of 2 oranges
  • 1 tsp cinnamon
  • ½ tsp ground ginger
  • 1 large egg
  • 2/3 cup real maple syrup
  • ¼ cup coconut oil, melted
  • 1 tsp pure vanilla extract

Preheat oven to 350 degrees (180 c). Grease a muffin pan or line with paper liners.

In a large bowl, stir together oats, almond flour, oat bran, cranberries, apricots, pecans, sunflower seeds, orange zest, cinnamon and ginger. In a separate bowl, lightly beat egg; stir in maple syrup, oil and vanilla. Add wet ingredients to dry ingredients and stir until everything is moist.

Divide batter among muffin cups and pack down tightly with the back of a spoon so they stay together after baking.


Bake for 20 minutes or until edges begin to brown. Let cool for several minutes before removing from pan.


Recipe taken from Joyous Health by Joy McCarthy

Another good make ahead breakfast is my egg muffins that i shared in a previous post. Click here, if you missed it!

Are You Ready to Ditch the Junk?

Beautiful woman makes a tough choice between cake and apple, iso

Do you realize how much processed food you are eating?  Have you ever known anyone who says that they don’t eat processed food but then take a swig out of their Nestle Iced Tea bottle, or take another handful of their microwave popcorn? I see it all the time with new clients.

“I don’t eat processed food,” they say but they are eating cereal at breakfast, granola bars for a snack, diet pop, canned soup at lunch, and noodles and sauce for supper.  Yes, those are all processed foods! It can be hard to figure out what food in the grocery store is real and what isn’t.

If you think you and your family has been leaning more towards the processed foods recently then I have a challenge for you…

Can you go 1 week (yes, just 7 days) without eating your beloved processed foods?  I know it is a big challenge and I am not saying it’s going to be easy BUT it is only 1 week and I know you can do this.

I have set the date for Monday January 9, that gives you time to get all the chocolates, cookies and leftover goodies from Christmas out the way.

You can do this, I believe in you and I will provide you with everything you need. In the challenge you will receive info on:

  • How to avoid processed foods
  • List of the foods you can eat – there are lots of delicious ones i promise!
  • 1 week menu with recipes
  • Support via email and a private Facebook group prior to the 1 week challenge and throughout the 7 days.


Are you ready? If so, get your Ditch the Junk Package here.

Consider challenging your family, friends, sports clubs, gym members, schools, coworkers or even have your business challenge another business.   Which team can have the most members go the most days without processed food? It’s always so much more fun to do challenges with other.

In order for them to reap all the benefits they have to enter themselves.  Here is the FRIEND SHARING LINK.  Just copy and paste into another email or post it on your social media page and you are good to go.  The more the merrier.

Let’s get ready for the Ditch the Junk Challenge and eat some real food! Are you with me?