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!!
Wednesday, July 30, 2008
Wednesday, July 23, 2008
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
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
Tuesday, July 15, 2008
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!
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!
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