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
Wednesday, February 21, 2007
Monday, February 12, 2007
Parks and Rec. - week 6
Hi LIFEstylers!
We were having so much FUN tonight, we ran out of time (my apologies). With Valentine's Day coming, we will talk about "Love and Chocolate" next week.
Speaking of chocolate, we discussed M & M's tonight and the fact that we can change the way we look at things by changing how we perceive them. As said, M & M's can be seen as Motivation & Maintenance instead...so in the future, you can remember how to stay motivated and maintain the wonderful DECISION of becoming "fitter, healthier and _______'er."
We also reviewed some more strategies on HOW to eat including using the most successful strategy of maintaining weight change with your brand new "eating logs." Just by tracking what you eat, helps keep you on course. We also discussed that deprivation diets don't work. It's more important to enjoy food and not to eat with shame or guilt. It's better to become mindful and eat that "less than better choice" and release the feelings by saying "I know there are better choices, but this time I will eat this ______." Then you get on and walk and make healthier choices. This journey of self mastery should be one of FUN and enlightenment.
We also found that the new Canadian Food Guide has many similarities as the program with emphasis on whole grains (be careful of labels), vegetables and fruits as well as a deemphasis on dairy and meats. Although meat alternatives like beans, peas, nuts are better choices because of more fibre and less fat. Vitamin D supplementation is also important. The link:
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.html
It's free! You can make your very own food plan with portions for a day! Oh thank you Canadian government!
We also discussed sleep and how important it is for good health. We also found out that poor sleep can be a factor with weight gain. Can anybody say grehlin? If you or a loved one stops breathing at night or snores excessively then you may want to check with your family physician. Especially if your Epworth score is 10 or more. There are simple and effective treatments available. Good sleep hygiene can go a long way for good health.
We talk about a "Success Chart" to help give you emotional and physical traction to show you how far you have come to build and strengthen your self Confidence (a CRAVED letter) and self efficacy. Put how much you are walking (the Exercise in CRAVED) each day or every other day...even if it is 5 minutes, it's a start! Then put 3 other food behaviour choices down like choosing certain foods, beverages or even that you will track your eating log each day for a week...At the end of each day, check your Accountability (a CRAVED letter!)...
Success Chart (use lined paper on its side, each day is a line/column)
February 1 2 3 4 5 6 7 8 9 10 11 12 13 14 . . . 28
____________________________________________
Daily
walking
(minutes) 15 10 15 15 15 - 30 15 15 15 20 15 20
____________________________________________
Eat
something x x x x x - x x x x x x x . . . x
for
breakfast
____________________________________________
Drink water
(+lemon) x x x x x x x x x - x x x . . . x
with one
meal
____________________________________________
Eat 3
fruits per x - x x x x x x x x x x x . . . x
day
____________________________________________
The "Success Chart" will not be perfect (who is?). Also write on the back page by refreshing your memory of 5 different things that you were successful in in your life. It could be getting your driver's license, high school graduation, getting your first job/pay cheque, your wedding day or even registering for "Lose Weight For LIFE" :o)
This visual tool can help show you and Remind (another CRAVED word!) how far you have come! Put it on the fridge and at the end of the day review your accomplishments!
Just remember that we are learning new skills here and many of them will take time and practice to master. You are welcome to come out to NRGH on the third Tuesday of the month at noon in room B224 in Ambulatory Care to experience the "LIFEstyle Lunch Club" which will discuss any issues you may have on your road to self mastery. I will also be covering the program again with week 1 starting in February, week 2 in March and so on. Hope that you can make it!
Homework this included:
1) Make your own "Success Chart" and plot the wonderful gains (and soon to be losses of inches) you have made
2) Try out your brand new Eating Log and plot out your choices over the next week - have FUN with this one (see above)...Be kind to yourself!
3) Hourly deep breathing with a shoulder scrunch for the tension
4) walking 15 minutes alternating with 20 minutes or 35 minutes every other day...now that the days are getting longer and warmer this will be easier.
Next week is our final week, but really it is only the beginning of something fantastic...We might just have a surprise for graduation!
We will talk more about "Love and Chocolate," self confidence and purpose.
Have a great week, everyone!
Take care,
Dr.P
We were having so much FUN tonight, we ran out of time (my apologies). With Valentine's Day coming, we will talk about "Love and Chocolate" next week.
Speaking of chocolate, we discussed M & M's tonight and the fact that we can change the way we look at things by changing how we perceive them. As said, M & M's can be seen as Motivation & Maintenance instead...so in the future, you can remember how to stay motivated and maintain the wonderful DECISION of becoming "fitter, healthier and _______'er."
We also reviewed some more strategies on HOW to eat including using the most successful strategy of maintaining weight change with your brand new "eating logs." Just by tracking what you eat, helps keep you on course. We also discussed that deprivation diets don't work. It's more important to enjoy food and not to eat with shame or guilt. It's better to become mindful and eat that "less than better choice" and release the feelings by saying "I know there are better choices, but this time I will eat this ______." Then you get on and walk and make healthier choices. This journey of self mastery should be one of FUN and enlightenment.
We also found that the new Canadian Food Guide has many similarities as the program with emphasis on whole grains (be careful of labels), vegetables and fruits as well as a deemphasis on dairy and meats. Although meat alternatives like beans, peas, nuts are better choices because of more fibre and less fat. Vitamin D supplementation is also important. The link:
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.html
It's free! You can make your very own food plan with portions for a day! Oh thank you Canadian government!
We also discussed sleep and how important it is for good health. We also found out that poor sleep can be a factor with weight gain. Can anybody say grehlin? If you or a loved one stops breathing at night or snores excessively then you may want to check with your family physician. Especially if your Epworth score is 10 or more. There are simple and effective treatments available. Good sleep hygiene can go a long way for good health.
We talk about a "Success Chart" to help give you emotional and physical traction to show you how far you have come to build and strengthen your self Confidence (a CRAVED letter) and self efficacy. Put how much you are walking (the Exercise in CRAVED) each day or every other day...even if it is 5 minutes, it's a start! Then put 3 other food behaviour choices down like choosing certain foods, beverages or even that you will track your eating log each day for a week...At the end of each day, check your Accountability (a CRAVED letter!)...
Success Chart (use lined paper on its side, each day is a line/column)
February 1 2 3 4 5 6 7 8 9 10 11 12 13 14 . . . 28
____________________________________________
Daily
walking
(minutes) 15 10 15 15 15 - 30 15 15 15 20 15 20
____________________________________________
Eat
something x x x x x - x x x x x x x . . . x
for
breakfast
____________________________________________
Drink water
(+lemon) x x x x x x x x x - x x x . . . x
with one
meal
____________________________________________
Eat 3
fruits per x - x x x x x x x x x x x . . . x
day
____________________________________________
The "Success Chart" will not be perfect (who is?). Also write on the back page by refreshing your memory of 5 different things that you were successful in in your life. It could be getting your driver's license, high school graduation, getting your first job/pay cheque, your wedding day or even registering for "Lose Weight For LIFE" :o)
This visual tool can help show you and Remind (another CRAVED word!) how far you have come! Put it on the fridge and at the end of the day review your accomplishments!
Just remember that we are learning new skills here and many of them will take time and practice to master. You are welcome to come out to NRGH on the third Tuesday of the month at noon in room B224 in Ambulatory Care to experience the "LIFEstyle Lunch Club" which will discuss any issues you may have on your road to self mastery. I will also be covering the program again with week 1 starting in February, week 2 in March and so on. Hope that you can make it!
Homework this included:
1) Make your own "Success Chart" and plot the wonderful gains (and soon to be losses of inches) you have made
2) Try out your brand new Eating Log and plot out your choices over the next week - have FUN with this one (see above)...Be kind to yourself!
3) Hourly deep breathing with a shoulder scrunch for the tension
4) walking 15 minutes alternating with 20 minutes or 35 minutes every other day...now that the days are getting longer and warmer this will be easier.
Next week is our final week, but really it is only the beginning of something fantastic...We might just have a surprise for graduation!
We will talk more about "Love and Chocolate," self confidence and purpose.
Have a great week, everyone!
Take care,
Dr.P
Tuesday, February 6, 2007
Parks and Rec. - week 5
Hi LIFEstylers,
The FUN continues! Just remember, healthy lifestyle and behaviour change is more a slow process. Slow (changes) and steady wins the race!
This week we discussed a number of things including more helpful hints about HOW to eat. Dr. Wansink's book, "Mindless Eating," is a wonderful resource. Other resources include the Canadian magazine, "Nutrition Action," which gives sensible advice around food and lifestyle. Another web-based site is: www.sparkpeople.com which over the year I have found to be helpful for motivation, calorie counting, recipes, etc and it is free!
We talked about the use of waist circumference as a better predictor for cardiac risk versus BMI. You can follow the inches with your new Heart and Stroke Foundation tape measure!
We also talked about stress and how the CRAVED mnemonic can be a useful tool to refocus your mind on becoming "fitter, healthier and curvier/slimmer." Deep breathing still can be a wonderful way of becoming more mindful of our behaviours.
Homework this week included:
1) 15 minutes everyday of walking or 30 minutes every other day
2) your Top 10 List of things you enjoy doing or make you happy (get in touch with the part of you that has/had FUN!)
3) practice the CRAVED mnemonic which include deep breathing. More on this next week!
Next week we'll talk more about how to improve relationships and sleep. Bring your show and tell to share.
Have a healthy week!
Take care,
Dr.P
P.S. Bev had a great resource which plots your walking progress across Canada at www.speakwell.com/ipedcanada/
The FUN continues! Just remember, healthy lifestyle and behaviour change is more a slow process. Slow (changes) and steady wins the race!
This week we discussed a number of things including more helpful hints about HOW to eat. Dr. Wansink's book, "Mindless Eating," is a wonderful resource. Other resources include the Canadian magazine, "Nutrition Action," which gives sensible advice around food and lifestyle. Another web-based site is: www.sparkpeople.com which over the year I have found to be helpful for motivation, calorie counting, recipes, etc and it is free!
We talked about the use of waist circumference as a better predictor for cardiac risk versus BMI. You can follow the inches with your new Heart and Stroke Foundation tape measure!
We also talked about stress and how the CRAVED mnemonic can be a useful tool to refocus your mind on becoming "fitter, healthier and curvier/slimmer." Deep breathing still can be a wonderful way of becoming more mindful of our behaviours.
Homework this week included:
1) 15 minutes everyday of walking or 30 minutes every other day
2) your Top 10 List of things you enjoy doing or make you happy (get in touch with the part of you that has/had FUN!)
3) practice the CRAVED mnemonic which include deep breathing. More on this next week!
Next week we'll talk more about how to improve relationships and sleep. Bring your show and tell to share.
Have a healthy week!
Take care,
Dr.P
P.S. Bev had a great resource which plots your walking progress across Canada at www.speakwell.com/ipedcanada/
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