Another sunny day in Sooke! Thanks for the walk plan Lynn! Kudos to everyone who came out and did the walk - TV you are inspiring!! You went above and beyond today!
We did the raisin meditation to realize that we can Enjoy and Savour anything and at any time... it all begins with being mindful.
We also began the discussion on the HOW of eating. As it turns out, as GC so aptly pointed out, it is our midbrains (aka the munch monster) that can hijack our eating and choose other unhealthy behaviours. We are up against thousands of years of evolution.
Dr. Brian Wansink's book, Mindless Eating, has numerous examples and methods to overcome our "midbrain moments," i.e. the plate size experiment.
We also reviewed some of the best strategies for healthy weight change and referred to the National Weight Loss Registry at:
http://www.nwcr.ws/
There is a cluster of healthy behaviours and attitudes which help like eating breakfast, choosing low fat foods, doing regular daily exercise, i.e. walking and limiting media - screen time (TV, Internet, video games). Can you say 5-2-1-0?!
Lastly, we discussed our feelings...
Topic 12: Feelings, Nothing More Than Feelings
which begins with being able to acknowledge what we are feeling - try and do the Emotion Log for the week ahead (at least twice a day).
HOMEWORK for this week includes:
1) doing another (or a first) SUCCESS Chart (thanks to JM for the blank charts!).
2) being more mindful of our emotions (2 or 3 times a day) and doing an Emotion Log from Topic 12: Feelings, Nothing More Than Feelings.
3) moving up to 15 minutes a day of Activity/Exercise alternating with 10 minutes or 25 minutes every other day.
Have a healthy week!
Dr.P
P.S. I have posted DW's great recipes in the comments!!
1 comment:
Here are a couple healthy/low fat/sugar free recipes.
PORRIDGE LIFT
2 cups quick cooking oatmeal
1 cup natural bran
1/2 cup flax
1/4 cup psyllium husk
1/2 cup dried blueberries/cranberries
1/2 cup walnut pieces
2 tbsp Cinnamon
1/2 tsp nutmeg
Mix together and seal in container. Refridgerate. Use 2 heaping tablespoons and the amount of water you wish for desired consistency. Sweeten to taste.
SUGAR FREE PICKLED BEETS
2 cups fresh cooked beets
1 cup water
1/3 cup vinigar
1/2 cup Splenda
1/2 tsp cloves
Heat till boiling then pour into jar. Ready in two weeks.
SUGAR FREE LOW FAT CHEESECAKE
1 cup 1% cottage cheese
1 cup no fat sour cream
1beaten egg
1/4cup Splenda
Mix and pour into 12 mini pie shells sprayed with no fat cooking spray. Sprinkle with Cinnamon. Bake one hour at 350.
*Alternative topping: instead of Cinnamon, cook up a cup of berries in 1/8 cup water and 1/4 cup Splenda. Cool.
Put desired amount onto each seperate cheesecake.
Thank you for the helpful information and hints.......and your great enthusiasm and encouragement. It is greatly appreciated and extremely helpful.
DW
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