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!