Hi LIFEstylers!
Tonight we reviewed VALUES (V in CRAVED no more!)...as said, there is no such thing as a right or wrong value...some of the class' VALUES include: HEALTH, FAMILY, CHILDREN, INNER PEACE, (SELF-)ACCEPTANCE, CREATIVITY (which can be in many different forms!), ECOLOGY, GRATITUDE, LEARNING, HUMOUR, RATIONALITY, SELF CONFIDENCE and WEALTH.
As said, now that we know what we value...if we honour our VALUES daily, we will find making positive behaviour changes much easier!
We handed out the "Tips #1" sheet...this is the gold standard for weight change...if all of the behaviours are followed to the letter for the next 21 days then one can get the greatest results (paired with regular Activity)...but as said, "slow and steady will also get you there!"
Remember if you have DIABETES, I want you to check your sugars regularly and stay closer to the Canadian Food Guide as we discussed last week.
As noted, I am not a dietitian, but would be happy to re-refer you to the hospital's clinic.
Lastly, we talked about "SUCCESS Charts" to help give you emotional and physical traction to show how far you have come to build and strengthen your self-Confidence (a CRAVED letter) and self-efficacy.
For this week, 1) pick one food choice which brings you closer to your goal, i.e. eat 1 or 2 more vegetables/fruits, drink more water/green tea, etc., 2) choose one Environmental/Eating behaviour change which can include plate/utensil size, writing out your eating log, eat a breakfast, location, i.e. kitchen only, 20 minute rule, 7PM rule, etc. and lastly choose an Activity each day or every other day...even if it is 5 minutes of walking - it's a good start! Try out your new pedometers (now that's Rewarding!!)! Special thanks to Donna at the IHN!
At the end of each day, check your Accountability...So for this week:
January/February 29 30 31 1 2 3 4 ____________________________________________
Daily walking 5 10 5 15 10 15 10
(minutes)
____________________________________________
Eat something
for breakfast x x x x x x x
____________________________________________
Drink water x x x x x x
(1 glass)
____________________________________________
Eat 3 fruits x x x x x x
per day
____________________________________________
Remember your SUCCESS Chart will not be perfect (who is?).
Also VISUALIZATION can be wonderful tool with motivation and resolve...so making a bulletin board and put your Accomplishments (and SUCCESS Chart!) or inspiring pictures on it to help keep you focused...the fridge door is a great place to put "I'm getting fitter, healthier and curvier!" This visual tool can help show you and Remind (another CRAVED word!) how far you have come!
HOMEWORK this week includes:
1) being mindful and living by your VALUES daily
2) making a 3 behaviour SUCCESS chart for the week which includes one new food choice, one Environmental/eating behaviour and increasing Activity (try out your new pedometers!)
3) continue to Deep breathe daily (even hourly)
Have a wonderful week!
Take care,
Dr.P
Wednesday, January 28, 2009
Wednesday, January 21, 2009
Lose Weight For Life - week 3
Hi LIFEstyler's,
Tonight, we learned some of the HOW's of eating..."to become fitter, healthier and _____'er."
As said, the term diet is not a good one...increasing one's better food choices is the key. Remember that everyone is on their own journey (it is NOT a race), how fast you go with the changes suggested is up to you.
For behaviour change to stick life long..."slow and steady will win the race!"
There was much discussion tonight about the number of servings suggested for healthy weight change. Interestingly, these are the numbers suggested by the Canada Food Guide with the exception of 2 to 4 grains (half) instead.
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php
We also discussed how environment plays a key role in our eating behaviour. Changing utensil and plate sizes, eating in the kitchen only, using the 20 minute rule and drinking 6 to 8 glasses/cups (green and white teas are great choices) of fluid a day are helpful.
We also learned about the very useful CRAVED mnemonic tool. It helps us kick our "animal" behaviours to the cortex before we get into trouble...
We did some Deep breathing (D in CRAVED) with some upper body stretching...The shoulder scrunch is great for stress relief when it's in the neck and shoulders!
Tonight we learned about Values (V in CRAVED). They turn out to be the "hot keys" to behaviour change. There is no such thing as a right or wrong value, but when our behaviours and our values are aligned - nothing can stop us!
For HOMEWORK:
1) determining what your top 10 Values are
2) making food choices which are more aligned with the Canada Food Guide with the exception of grains (2 to 4 servings)...just remember that slow and steady will win in the end!
3) write out 2 more days in your food diary
4) try and increase your physical activity; it can be as simple as increasing your walking from 5 minutes a day to 10 minutes or 20 minutes every other day
Have a wonderful week!
Dr.P
P.S. On HOW to eat, Dr. Joey Shulman's book, "the last 15" is another wonderful resource.
Tonight, we learned some of the HOW's of eating..."to become fitter, healthier and _____'er."
As said, the term diet is not a good one...increasing one's better food choices is the key. Remember that everyone is on their own journey (it is NOT a race), how fast you go with the changes suggested is up to you.
For behaviour change to stick life long..."slow and steady will win the race!"
There was much discussion tonight about the number of servings suggested for healthy weight change. Interestingly, these are the numbers suggested by the Canada Food Guide with the exception of 2 to 4 grains (half) instead.
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php
We also discussed how environment plays a key role in our eating behaviour. Changing utensil and plate sizes, eating in the kitchen only, using the 20 minute rule and drinking 6 to 8 glasses/cups (green and white teas are great choices) of fluid a day are helpful.
We also learned about the very useful CRAVED mnemonic tool. It helps us kick our "animal" behaviours to the cortex before we get into trouble...
We did some Deep breathing (D in CRAVED) with some upper body stretching...The shoulder scrunch is great for stress relief when it's in the neck and shoulders!
Tonight we learned about Values (V in CRAVED). They turn out to be the "hot keys" to behaviour change. There is no such thing as a right or wrong value, but when our behaviours and our values are aligned - nothing can stop us!
For HOMEWORK:
1) determining what your top 10 Values are
2) making food choices which are more aligned with the Canada Food Guide with the exception of grains (2 to 4 servings)...just remember that slow and steady will win in the end!
3) write out 2 more days in your food diary
4) try and increase your physical activity; it can be as simple as increasing your walking from 5 minutes a day to 10 minutes or 20 minutes every other day
Have a wonderful week!
Dr.P
P.S. On HOW to eat, Dr. Joey Shulman's book, "the last 15" is another wonderful resource.
Wednesday, January 14, 2009
Lose Weight For Life - week 2
Hi gang!
Tonight we reviewed what the 3 F's (food, fornication and fun) are...and how they help survival and DOPAMINE.
We also discussed that you are no longer going to lose weight anymore, but instead become "fitter, healthier and curvier/slimmer/sexier/happier, etc. (you pick the ____'er)." As it turns out, the unconscious mind (which really runs the show!) only processes positives. So by stating the desired behaviour change in the positive, it is easier to move towards something versus away from it.
We also talked about WHAT to eat. As noted, I am not a dietitian, and if you wish further dietary information the free Dial a Dietitian is available at 1-800-667-3438.
The new Canadian Food Guide is also a good resources.
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php
We talked about CARBOHYDRATES (simple and complex), PROTEINS and FATS. All are essential for health and wellness. We also showed you a number of food items which may not be as good for you as their label suggests.
We also learned how to do the clinic's DEEP BREATHING technique, the 4-6-7 technique. It can be a wonderful stress reliever and way of becoming more mindful when required.
For HOMEWORK:
1) DEEP BREATHE x 3 daily
2) try and do physical activity on a regular basis; it can be as simple as walking 5 minutes a day or 10 minutes every other day
3) use your new gifts, your eating log, for 2 days this week
Next week, the FUN really begins when we'll talk about HOW to eat!
Have a wonderful week!
Take care,
Dr.P
Tonight we reviewed what the 3 F's (food, fornication and fun) are...and how they help survival and DOPAMINE.
We also discussed that you are no longer going to lose weight anymore, but instead become "fitter, healthier and curvier/slimmer/sexier/happier, etc. (you pick the ____'er)." As it turns out, the unconscious mind (which really runs the show!) only processes positives. So by stating the desired behaviour change in the positive, it is easier to move towards something versus away from it.
We also talked about WHAT to eat. As noted, I am not a dietitian, and if you wish further dietary information the free Dial a Dietitian is available at 1-800-667-3438.
The new Canadian Food Guide is also a good resources.
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php
We talked about CARBOHYDRATES (simple and complex), PROTEINS and FATS. All are essential for health and wellness. We also showed you a number of food items which may not be as good for you as their label suggests.
We also learned how to do the clinic's DEEP BREATHING technique, the 4-6-7 technique. It can be a wonderful stress reliever and way of becoming more mindful when required.
For HOMEWORK:
1) DEEP BREATHE x 3 daily
2) try and do physical activity on a regular basis; it can be as simple as walking 5 minutes a day or 10 minutes every other day
3) use your new gifts, your eating log, for 2 days this week
Next week, the FUN really begins when we'll talk about HOW to eat!
Have a wonderful week!
Take care,
Dr.P
Wednesday, January 7, 2009
Parks and Rec. Week 1
Greetings LIFEstylers,
It was nice to meet you all!
As promised, we have developed a blog to help with your journey of becoming fitter, healthier and curvier/slimmer (pick any ___er!)...
We will give a brief overview of what we discussed in class as well as review your homework for the week ahead.
The program is to be FUN and not fear-based...
This week we discussed WHY we eat (besides for survival)…some other reasons included pleasure, stress, social, boredom, low mood, environment, our family...
We learned about DOPAMINE, the little neurotransmitter which causes all sorts of "good" things...How it is involved with eating and procreating...How it can be misused and overused in addictions.
Homework for week 1 was:
1) fill out GREEN medical history form
2) do your baseline measurements (waist, height and weight) and put them on the GREEN form
3) 2 day food log
4) leave something on your plate or glass once a day
Have a wonderful week.
Next week, we will discuss WHAT to eat...
Take care,
Dr.P
P.S. On HOW to eat, Dr. Brian Wansink's book, "Mindless Eating," is a wonderful resource.
It was nice to meet you all!
As promised, we have developed a blog to help with your journey of becoming fitter, healthier and curvier/slimmer (pick any ___er!)...
We will give a brief overview of what we discussed in class as well as review your homework for the week ahead.
The program is to be FUN and not fear-based...
This week we discussed WHY we eat (besides for survival)…some other reasons included pleasure, stress, social, boredom, low mood, environment, our family...
We learned about DOPAMINE, the little neurotransmitter which causes all sorts of "good" things...How it is involved with eating and procreating...How it can be misused and overused in addictions.
Homework for week 1 was:
1) fill out GREEN medical history form
2) do your baseline measurements (waist, height and weight) and put them on the GREEN form
3) 2 day food log
4) leave something on your plate or glass once a day
Have a wonderful week.
Next week, we will discuss WHAT to eat...
Take care,
Dr.P
P.S. On HOW to eat, Dr. Brian Wansink's book, "Mindless Eating," is a wonderful resource.
Subscribe to:
Posts (Atom)
