Lose Weight for Life - Week 4

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!!

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!

Lose Weight for Life - Week 2: Just add bacon!!

Hi all!

It was nice to see everyone again!

This week, we reviewed WHY we eat (see below). We also discussed how certain foods like sugar, salt and fat have a stronger impact on our midbrain in terms of why we crave and desire certain foods (like chocolate and bacon).

Homework for this week included doing the EXERCISE in the following:

Topic 6: Remember Your Accomplishments/Powerful Moments

Topic 7: Compelling Future – Hope

Toppic 8: Don't Hold Your Breath

For the week ahead, try and be mindful with Deep breathing.

Next week we will discuss WHAT to eat.

Have a healthy week!

Dr.P

Lose Weight for Life: The doctor is ill!

Hi all!

Can you say H1N2? It’s amusing to think that I went through the entire flu season this year without one bug (including H1N1) and then BOOM!

My apologies for not being in sunny Sooke this week…

Karen had a grand idea in that we would continue the momentum of the program and meet this week (kudos Karen!)…

We wanted to review your HOMEWORK and how you felt about it… please hand in your 2 day Eating Logs, how did it feel to leave food on your plate?...as well as we started some regular physical activity (5 minutes every day or 10 minutes every other day). We played badminton regularly this week and skied Mount Washington on Saturday!

We were to discuss WHY we eat (besides for nourishment), but some of the other reasons we munch (stress, social, boredom, low mood, etc.)... Next week we will learn about DOPAMINE, the little neurotransmitter which causes all sorts of "good" things...How it is involved with eating and procreating (the 2 F’s)...How it can be misused and overused in addictions.

We will also discuss that humans (like most animals) have the propensity to BINGE eat. Dr. Brian Wansink's book, Mindless Eating, demonstrates this concept very well...

We’ll talk more about this next week…

I have included some more TOPICS to help with mood and motivation:

Topic 3: Adding to Physical Activity and Exercise

Topic 4: The Value of Values

Topic 5: Rewards and Anticipated Events


HOMEWORK for this week includes:

1) try RATING (out of 10) before and after an ACTIVITY, i.e. walking or dancing – how you feel about it before then how you feel after.
2) find out what your VALUES are (pick your top 7 to 10, is EATING/FOOD valued?).
3) make sure you ACKNOWLEDGE that you are doing something very special for yourself and plan a REWARD or treat in the next week.
4) walking, dancing (singing, humming to music) or any other physical activity 10 minutes alternating with 5 minutes every other day or 15 minutes every other day. Don’t forget to use your new PEDOMETERS!

Have a healthy week.

I will be back!!

Take care,
Dr.P