Walk With Your Doc Fridays - week 2

Hi everyone!

Another great walk!

This week we talked about WHAT to eat. The new (it's 2 years old) Canadian Food guide can help show you the way (including portion sizes)...and it's free!

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

Again, choosing more whole fruits (fresh or frozen berries anyone?) and vegetables, whole grains and choosing less meat (more poultry and fish please!) and animal protein helps with healthy weight. We also talked about the importance of calcium and vitamin D.

In terms of resources, the Nutrition Action newsletter is great for healthy food information.

The IHN team has a dietitian (V), who would be happy to answer your questions. Let me know by e-mail if you wish a consult.

Today we also talked about goal setting and CHUNKING down the steps needed to achieve our goals. As said, even though we are in a group, we are all on our own separate journeys and hence we will do different things to achieve success. Thanks to SG for her thoughts and handout on personal goal setting.

With that, I want you to "Detach from the result," much like what BH was asking...we are NOT losing weight here...we are becoming fitter, healthier, slimmer, curvier (you pick the 'er)...forget about the weight loss stuff and concentrate on the steps for health, i.e daily physical activity, better food choices and better emotion management.

We handed out a VALUES list this week, 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! Try and pick out your top 5 or 10...

HOMEWORK for this week includes:

1) At least 15 minutes of daily physical ACTIVITY, i.e. walking for the week. Go at your own pace.
2) DRINK at least 4 glasses of water (or herbal tea - try out the green/white blend!) a day.
3) Be more mindful of the Canada Food Guide and EAT more fruits, vegetables and whole grains...if you want the weekly checklist, let me know.
4) Value your VALUES and choose the 5 or 10 which are most important to you. Here's a challenge, try and find out what are the values of your partner/friend/family member.
5) Think of and VISUALIZE a COMPELLING FUTURE, ANTICIPATED EVENT or REWARD (VACATION anyone?) where you are healthier and having the time of your life!
6) Don't forget to DEEP BREATHE, a great way to slow down and refocus! 4-6-7 technique rules!
7) Keep on logging your food log or better yet, take pictures of what you are choosing...It's a great way to help DETACH like the "leaving something on your plate" exercise.
8) Don't forget to do the PHQ-9 health questionnaire. More on mood, EMOTIONS and feelings next week!

Make sure you use your spankin' new spiral notebooks for these activities...

Have a healthy week!

Dr.P