Lose Weight for Life - Week 3

Hi ho everyone!

I Appreciated being in Sooke today!!

Today we discussed WHAT to eat using the Canada Food Guide. We also noted that most of us VALUE food/eating, so again, the food choices we discuss (not diet), should be FUN. There are no exclusions here - only mindful eating!

Check out:

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

I also noted that I am a physician and not a dietitian and for more specific questions about food choices - the IHN dietitian or 811 (Dial a Dietitian) can be great resources!

http://www.healthlinkbc.ca/dietitian/

As said, fruits and vegetable as well as whole grains (rice, oatmeal, pasta, breads, even barley! - the browner, the better) rule!

It is important to note for the Milk and Alternatives - low fat choices are a good source of protein (more on this next week). Calcium carbonate 1000-1500 mg a day and vitamin D 800 IU are helpful.

The Meat and Alternatives are also important for protein with nuts (walnuts and almonds top the list of nuts) and legumes are good choices, but one must be mindful of nuts and the amount fat they contain (a handful is a better portion!)...

In the weeks ahead, we'll talk about how important portions are with regards to the HOW of eating.

Topic 9: Food for Thought
Topic 10: Appreciation and Gratitude
Topic 11: Enjoy and Savour the Moment

HOMEWORK for Week 3 included:

1) making a SUCCESS Chart for the next week - plotting 3 different behaviours: i) food choice (i.e. eat one more fruit/vegetable daily), ii) activity (i.e. 10 minutes of walking or any other activity - adding music and humming/singing can really help!) and iii) eating behaviour (i.e. drinking 1 glass of water (herbal tea, etc.) extra a day, eating breakfast, etc.).

2) plan your food choices for a day ahead - and see how close you can eat to your meal plan

3) the above Topics with their EXERCISES.

Next week, we'll begin our discussion around the HOW of eating.
Be sure to arrive at the IHN offices at 10:15 so that we can do a 10 minute walk before class (we'll be able to check it off our SUCCESS Charts!!).

Have a healthy week!

Dr.P

P.S. The fat and sugar that the delicious donut above represents is a reminder for me to tell you my donut story next week!