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As we know, evenings are a busy part of the day. Dealing with traffic, picking up the kids at school, doing homework, taking the kids back to soccer practice ... and finding the time to eat healthy food !

Here are 7 quick and easy meal ideas for busy weekday nights.

1- Poached eggs in tomato sauce

In a deep skillet, bring a diced tomato cane or commercial tomato sauce to a boil and add the spices you like (garlic, oregano, parsley, basil, etc.). With a spoon, dig 6 holes and break one egg into each one. Sprinkle with cheese of your choice and voilà!

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Very few seem to know what normal eating is anymore, so let’s say what it is before we talk about eating disorders.

What is normal eating?

Normal eating can be defined as respecting hunger and satiety cues. It is consuming foods that are sometimes nutritious, sometimes for pleasure and sometimes both.

It also means eating without feeling the need to restrict ourselves in the amount or type of food we eat, and trusting our body will tell us what and how much we need. It is eating for body energy and health rather than eating to control our size or shape.

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  • 1 medium sweet potato, sliced in cubes
  • 30 mL (2 tablespoon) cocoa powder
  • 5 mL (1 teaspoon) vanilla essence
  • 30 ml (2 tablespoon) peanut butter
  • 65 mL(1/4 cup) vanilla almond milk.




1- Boil the sweet potatoes for about 15 minutes, then drain.

2- Combine the sweet potatoes, cocoa, vanilla, peanut butter and vanilla almond milk in the blender for about 1 minute or until the consistency is smooth.

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If you are asked the following question:

What is health? Is it to have a healthy weight? Is it to be thin according to societal standards?

Maybe, maybe not.

Healthy weight

In definition, a healthy weight is based on the body mass index or rather the BMI. This is a widely used measure in the health system, but it is a simple calculation of weight divided by height squared. Does it indicate the distribution of body fat? And is muscle mass taken into account? The answer is simple: No. How then can we define a healthy weight with this simple calculation?

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  • 1 whole wheat tortilla
  • 10 ml (2 teaspoons) of oil
  • 6 eggs
  • 190 ml (3/4 cup) of milk
  • Salt and pepper to taste
  • 5 ml (1 teaspoon) herbs of your choice (basil, thyme, oregano etc.)
  • About 5 dried tomatoes, chopped
  • 250 ml (1 cup) chopped kale (or spinach)
  • 150g goat cheese crumbled
  • Fresh rosemary, chopped (optional)




1- Preheat the oven to 400 degrees F.

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