Parks and Rec. - week 7

Greetings all!

It's already week 7...where does all the time go? This may of been the last session, but it is truly the beginning of the FUN and wonderful journey of becoming "fitter, healthier and _____'er!"

Tonight we discussed "Love and Chocolate" and how dopamine plays a key role in both. It can sometimes be difficult to sort out something when it feels (and tastes) so good. Again, it is Mother Nature and our survival to blame. Does the behaviour harm or nurture us is the question to ask?

We talked about how values help with our behaviour. They become out "hot keys" to success because when our behaviours and our values are aligned - nothing can stop us. There are no right or wrong values. Our group was very noble, many ranked integrity, truth and honesty. Other high ranking values included health and family. The Decision Line brings it all together.

We also reviewed the CRAVED mnemonic again, which can be a useful tool when confronted with cravings, stress and other cues. Remember that deep breathing and visualizing can be powerful portable tools as well.

It is easier to change your environment than your mind and many of the "Short Snappers," we discussed tonight help with cutting 100 to 200 calories a day (which translates into 10 to 20 lbs a year!).

Lastly, we talked about negative self talk and how it can undermine success. At times, we can be our own worst enemy. We all deserve to be happy. It merely takes more nurturing self talk like how we would talk to your "best friend." Dr. David Burns and his approach to cognitive behavioral therapy can be helpful.

You have made a wonderful DECISION with this journey. You are not alone. Please keep us posted (email dr.poteryko@cisic.ca) and remember that we have the free monthly group meeting on the third Tuesday of every month at noon in room B224 at NRGH. This can help with the M & M's - the Motivation and Maintenance. Remember, you cannot fail here...whether you take big steps or small steps, it's your choice. The Success Chart is another great visual tool to help.

Homework for week 7 and beyond:

1) 20+ minutes every day or 40-45 minutes every other day of brisk walking or any other physical activity (be sure to use your Parks and Rec. passes! Thank you Liz W. at Parks and Rec.!!)
2) Continue to deep breathe regularly.
3) Practice trying the tools: CRAVED mnemonic, Success Chart and Decision Line - they all can help make us more mindful of our choices and decisions.

Remember to gage your success (especially initially) with inches and not pounds.

Health and happiness always!

Dr.P