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