Lunch Club - Addiction, addiction, everywhere?

Hi gang,

Nice to see everyone! Great discussions...we went from covering the "animal brain," the midbrain, right to thinking about nondualism and detachment. Getting "comfortable being uncomfortable." Pretty heady stuff!

As said, addictions or compulsions involve our primitive midbrain which is primed to help us survive. Unfortunately (or fortunately), we live in a culture of abundance...hence food and its availability can be abused and misused (can you say emotional eating?)...

That is why with the LIFEstyle program there is a de-emphasis on eating (no diet!) and activity/exercise (they are essential to healthy weight change) and an emphasis on all of the other lifestyle issues , i.e. emotion management, relationship management, time management, sleep hygiene, etc.

Here's a very interesting discussion on time management from Prof. Randy Pausch (start video at 12 minutes to bypass intro's):

http://video.google.com/videoplay?docid=-5784740380335567758

When we are "happy" with that stuff...everything else takes care of itself...

We talked about Chunking down and Compartmentalizing (C in CRAVED no more) big jobs into more manageable parts is key to SUCCESS!

We covered Responsibility, Accountability and Accomplishment as a way to stay on track...

Didn't we all feel good that we Accomplished what we said we would do from last month?! WTG RP for the new lunch time behavior change!!

Remember that it takes a Variety of strategies to stay committed...

The Canada Food Guide can help guide us with healthy Eating...

http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/myguide-monguide/index-eng.php

...and don't forget that daily Exercise or Activity is required...Pedometer anyone?

And lastly, Drink healthy (low cal beverages)...if we think we are hungry and "crave" something...you may want to try drinking something...it may only be thirst calling out!

So for this month, we all made some more small lifestyle/behavior changes to be completed by next month's Lunch Club (Tuesday, November 18th):

• TC - toning exercises 5 minutes a day (5X/week)
• KL - have 3 to 4 more good conversations in the next month
• KM - 2-3000 steps per day on her pedometer (14,000 steps per week)
• RP - 10 minutes of yoga (3X/week)
• PS - 30 minute walk video (3X/week)
• for myself, I will have finished the script for the upcoming hospital smoking cessation video (last month's commitment helped me finish my book! thanks group! having someone else to answer to can be very empowering and inspiring!)

May peace and joy be with you always!

Dr.P

Lunch Club - Tuesday, Sept. 16th

Hi gang,

It was nice to see everyone out today!!

We covered a great many topics as they pertain to healthy lifestyle change...Understanding that Variety is the way of doing this...

We discussed how Chunking behaviors down is a key ingredient to maintain change...When we complete a task/goal (be it small or big), we get a deep sense of satisfaction from the Accomplishment. We also discussed Accountability as a valuable tool to keep us on track.

As promised, to our Lunch Club group...we all made some small lifestyle/behavior changes to be completed by next month's Lunch Club (Tuesday, October 21)...they are:

• for R, to change her Environment and Eat in the kitchen for 5 days (we end up eating fewer calories if we eat in the kitchen!)...she will try Adding a Radio or Reading to enhance the experience
• for E, to do the same, but >5 days of kitchen eating
• for L (welcome L!), to be Active/Exercise and run 12 times in the next month
• for P, to continue to be Active every day (even if it's 5 to 10 minutes)
• for K, to have 3 to 4 good conversations/Connections in the next month
• for myself, I will complete the initial draft of my book...and will continue to Eat healthy, Exercise (soccer, floor hockey) regularly and live each day valuing my Values!

Have fun this month!

Take care,

Dr.P

BTW...finishing this blog is an Accomplishment (even though it is small), but it still feels great that it's done!! :-)

Lose Weight For Life - week 7

Hi gang,

As said, even though this is the last session of the program...it truly is the exciting beginning of lifelong change and growth!!

Some of the interesting books and topics we discussed today were Dr. David Burns' Feeling Good which forms the basis of Cognitive Behavioral Therapy (CBT), Dale Carnegie's book How to Stop Worrying and Start Living (written in 1948), Dr. Norman Vincent Peale's The Power of Positive Thinking (written in 1952) and Ekhart Tolle's Power of Now.

The bottom line, is that there is no one "right" way to think or live...with this program and the use of the CRAVED no more mnemonic, you now have new tools to feel better so making positive behavior change is easier.

As said, we are not out to "lose" weight, but to become "fitter, healthier and ______'er."

Chunking down your goals by starting off with smaller daily changes goes a long way, i.e. 10 minutes of walking or any physical Activity, changing the plate size or eating only in the kitchen (Environment change) as well as choosing healthier foods (Eat more beans, fruits, veggies and whole grains)...Just by having breakfast can have a healthy impact on your road to success!!

Regular Rewards can be valuable Reminders that you are worth it!! Your brand new LIFEstyle keychains look mah-velous!! Music can be a great motivator...remember Radio!

Appreciating (3 moments in the past day) and relishing your Accomplishments/Achievements can put you in a better state...Visualization of your success and past successes can alse be a great motivator!

And lastly, don't ever to forget to Deep breathe!! and Drink healthy fluids!!

May peace and joy be with you always.

Take care,
Dr.P

P.S. We'll see you on Day 50, October 21st at 11:30AM...

Lose Weight For Life - week 6

Hi gang!

Hope you are feeling better TC!!

This week, we reviewed the CRAVED mnemonic (yet again) on how it pertains to Rest (Retiring to bed or sleep, Relaxation and Recreation) and Relationships...


With regards to Retiring to bed (or sleep), we discussed 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.

Rest and Relaxation are so important for good health. Daily "Rests" can be beneficial where you take 5 or 10 minutes and lie down and Reflect and Recharge - early or late afternoon "Rests" will leave you feeling Refreshed and Ready for the evening challenges!! The work-play balance is key for success!! Designating "R and R" time regularly is helpful and may also take the form of a Vacation!! Like a cruise in the fall (for DB and DB)!!

When it comes to Relationships, Retiring and Rising together is another great help in establishing Rapport...We talked about Active listening and Eye contact as being keys with establishing positive communication. All we really want is Acknowledgement, Acceptance, mutual Respect and Connection...hence Acknowledging and Validating may be all that is required in the battle of Mars with Venus!? Remember, we always have a Choice to be involved in a relationship...Choosing to have a Date a month may be helpful to fuel those fires.

Commitment for a Cause ("getting fitter, healthier and _______") is what all this stuff is about. It's the caring about the self which makes it all come together!! Affirmations can be useful for some.

We looked at your SUCCESS Charts (some were more complete than others (wtg KL!!)) and awarded the very first LIFEstyle Clinic keychains to help Anchor your new healthier behaviours.

Even though it will be our last session on Tuesday, August 26th at 11 AM in room B224 (Lunch Club will follow), it merely is only the beginning...

For HOMEWORK, keep up with the SUCCESS Charts with 2 or 3 new behaviors (Eat healthy -food choice, Environment and Activity (walk 15 minutes a day, anyone?))...I will e-mail you some concepts to ponder in the days and weeks ahead...

Have a healthy month!! Until the 26th!

Take care,

Dr.P

Lose Weight For Life - week 5

Hi gang,

The FUN continues!

This week we talked about CHOICE... How every day we make over 200 CHOICES around eating - let alone all of the other CHOICES we make in a day. It still goes back to the CHOICE that we all want to be "fitter, healthier and _______" through this program. We are totally RESPONSIBLE for who and what we are - we are the sum of every good and bad CHOICE we have ever made in life. We are only ACCOUNTABLE to one person and you look at that person in the mirror every day!

Just remember, long lasting lifestyle and behaviour change is more a slow process. Slow (changes) and steady wins the race!

We also 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: http://www.sparkpeople.com/ which over the years I have found to be helpful for motivation, calorie counting, recipes, etc and it is free!

We also talked about how the CRAVED mnemonic can be a useful tool to refocus the mind on becoming "fitter, healthier and _______(curvier/slimmer/happier/even sexier)." Deep breathing can be a wonderful way of becoming more mindful of our behaviours. The raisin meditation showed us this. You can read it at: http://yogateacher.com/text/meditation/on-line/eating.html

Homework this week included: 1) picking 3 vital behaviors (one healthy Eating (i.e. one extra vegetable/fruit per day), one Environment (i.e. plate change, kitchen only eating, physical Activity (i.e. 10 minutes of walking a day, carry the gracery basket, use stairs, etc.)) for the month of August in your SUCCESS Charts, 2) write out (at least) 10 of your recent and past Accomplishments/Achievements, 3) write out your Compelling future of what you want yourself to look like 1 year from now (Visualize!) and 4) don't forget to Deep breathe!!

Have a healthy week!

Stay real,
Dr.P

P.S. There will be a surprise for all of you next week when you bring in your SUCCESS Charts!!

Lose Weight For Life - week 4

Hi LIFEstylers!

As we all become "fitter, healthier and (curvier, slimmer, sexier, happier, etc.)" - you pick the "_____'er"...

We now know WHY we eat, WHAT to eat and today we discussed HOW to eat...As said, the HOW is a very important part of the equation for a healthy lifestyle...

We talked about Dr. Wansink's Mindless Eating principles...like "it's easier to change your environment than to change your mind." So eating only in the kitchen (not in front of the tv or computer), using smaller plates and taller glasses, having food not visible in the kitchen except for a fruit bowl to name a few...

We also learned about the CRAVED mnemonic. It can be a useful tool to refocus your mind on becoming "fitter, healthier and curvier/slimmer." Your goal or Cause (C in CRAVED). Remember your Reasons for doing this (R in CRAVED). Affirmations (A in CRAVED) can help like "I deserve to be happy and successful." Value your values (V in CRAVED)...more on this next time.

In the weeks to come, we will discuss how mood/stress, sleep and relationships play a key role in this process...

As said, lifestyle change is a process...be patient, if you add in new foods and change your activity level slowly and gradually, it will be FUN...and FUN is what all this is about.

Homework this week was:1) Emotion check (E from CRAVED) - check what emotion you are feeling daily (2 to 3 times), what you are doing and how are you behaving? - becoming more mindful of our Emotions is very empowering, 2) picking 3 vital behaviors which will help you with your goal...they can be small (Chunk it down (C in CRAVED)) and be ready to put them in a SUCCESS Chart for August, and 3) maintain 10 minutes of walking or other activity daily or 20 minutes every other day, 3) BELIEVE and Visualize (V in CRAVED) - Think of yourself in 3 months, 6 months and a year from now already feeling the success you will have, NOW...In other words, bathe yourself with the feelings of success of becoming fitter and healthier today...How will you feel when you have reached your goal? Think about it and 4) walk away or Detach (D in CRAVED) yourself from media (tv, computer, video games) once a day...There are recommendations that media should be limited to 2 hours a day or less. So after reading this blog, go out and walk, jump or dance!

Have a wonderful week! See you next week at 12:30PM in room B224 (we have a surprise for you all!).

Take care,
Dr.P

Lose Weight For Life - week 3

Hi LIFEstylers!

Are we having FUN yet?...

The road to self mastery is always an adventure! This week we discussed WHAT to eat (where was everyone?!)...We reviewed some of the latest food choices which help to maintain a healthy weight. Increasing 1) whole grains, 2) vegetables, 3) whole fruits and 4) legumes, beans, peas and lentils (soy).

We also found that the Canadian Food Guide emphasizes these choices:

http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php

More whole grains (be careful of labels), vegetables and fruits as well as a de-emphasis on dairy and meats. Although meat alternatives like beans, peas, nuts are better choices because of increased fibre and less fat. Calcium and Vitamin D supplementation are also important. If meats are restricted then one should consider vitamin B12 (250 mcg).

Dr. Niel Barnard has a number of interesting publications on this topic:

http://www.nealbarnard.org/pubs.htm

Remember healthy living is a process...Slow and steady wins the race!

I am a physician and not a dietitian, and if you wish further dietary information the free Dial a Dietitian is available at 1-800-667-3438.

For the weeks ahead we will talk about HOW to eat.

Homework for week 3 included: 1) walking 10 minutes a day or 20 minutes every other day, 2) continued practice of DETACHMENT whether it's leaving food on your plate or walking away from media (i.e. tv, video games, Internet/computer) after so much time (i.e. 30 minutes or 1 hour...when the time has elapsed...you switch off and walk away!), 3) use a SUCCESS chart (see Feb. 12/07 blog entry) for 2 eating behaviours (i.e. eat one more fruit or vegetable a day or 1 extra glass of water a day) and 4) food diary in advance, for one day plan your meals instead and eat to the schedule as much as possible.

When it comes to the subconscious mind (see week 1), Dr. Brian Wansink has a remedy for "over" indulging...before you indulge, say to yourself: "I'm not hungry, but I'm going to eat this anyway."

Have a wonderful week! See you on Wednesday, July 23rd at 12:30PM in room G103!

Take care,
Dr.P

P.S. Due to holidays, etc., our monthly Lunch Club will be on the fourth Tuesday of the month in August...the 26th!

Lose Weight For Life - week 2

Hi Gang,

Today we discussed WHY we eat, including some of the other reasons we munch (stress, social, boredom, low mood, etc.)...We also found out that eating/food is highly valued by the group and physical activity (exercise) less so...

We learned about DOPAMINE, the little neurotransmitter which causes all sorts of "good" things...How it is involved with 2 f's: eating (food) and procreating (fornicating)...How it can be misused and overused in addictions.

We also discussed that humans (like most animals) have the propensity to BINGE eat. Dr. Brian Wansink's book, Mindless Eating, demonstrates this concept well...

We handed out the Canadian Food Guide to prepare you for our next session where we will discuss WHAT to eat.

Homework this week included: 1) finding out what your VALUES are (pick your top 7 to 10), 2) do another food log for a day, 3) leave something on your plate or glass once a day and 4) walking or any other physical activity 10 minutes alternating with 5 minutes every other day or 15 minutes every second day.

Have a healthy 3 weeks and remember have FUN! Next time, we'll meet on Tuesday, July 15th at 11AM in room B224.

Take care,
Dr.P

Lose Weight For Life - week 1

It was nice to meet you all!

As promised, we will post on this blog to help with your journey of becoming "fitter, healthier and curvier (pick any ___er!)"...As we will discuss next week, the unconscious mind only processes positives...so we won't be "losing" weight with this program!!

For the first week, we discussed some of the principles of neurolinguistic programming (nlp) and how they apply to weight loss. The program is to be FUN and not fear-based...Remember there is no failure here....SUCCESS is a continuum!!

Homework for week 1 was: 1) 1 day food log 2) walk 5 minutes a day or 10 minutes every other day (make sure you do it daily or every other day). Parking the car further from work or the mall can be helpful and 3) do your baseline measurements (waist).

If any questions or concerns, please do not hesitate to post them on the blog or e-mail: dr.poteryko@yahoo.com

Have a wonderful week!

Take care,
Dr.P