Motivational Letters

20 07, 2018

Amy Berger on Plateaus

2018-07-20T07:25:47+00:00 July 20th, 2018|Motivational Letters|

I really enjoyed Amy Berger’s article ( on plateaus, and wanted to share it with you. She writes: I’ve finally gotten active in a few Facebook groups dedicated to low carb and ketogenic diets. There’s a world of good being done there, and heaps upon heaps of great information being shared. But there’s also a lot—and I mean a lot—of stuff that makes me want to: a) grab people tightly by the upper arms and shake some sense into them, or b) wrap them in a long, warm hug, and help them feel better about things. 1. “I’ve been following [...]

13 07, 2018

Summertime Planning

2018-07-13T08:02:13+00:00 July 13th, 2018|Motivational Letters|

It is difficult to plan for each and every situation that we have to deal with in life. While planning is extremely important when it comes to mindful eating, sometimes we can’t foresee the obstacles we will be facing or the choices we will have to make. It is for this reason that we must always be READY to make thoughtful decisions, rather than doing things impulsively that we may regret later. By repeating positive, confident thoughts to yourself about how you will approach a situation before even getting into it, you’ll have a much better chance of avoiding impulse [...]

6 07, 2018

Emotional Eating – Finding alternatives to food

2018-07-06T09:12:16+00:00 July 6th, 2018|Motivational Letters|

We are sometimes under the perception that food gives us companionship, comfort, reassurance, a sense of warmth and well-being that we do not get at work or at home. This ‘comfort’ may be lifelong or it may be more recent, based on life events. For example, with the death of a parent we experience loneliness, and we attempt to soothe that loneliness with food. There is a void when we perceive a lack of fun, pleasure or good feelings; a sense of something missing, so we search for anything (usually food) to fill that emptiness. Often we are not consciously [...]

29 06, 2018

Setting our (intestinal) alarm clock

2018-06-29T10:20:46+00:00 June 29th, 2018|Motivational Letters|

Over the past few days, I believe I’ve listened to Dr. Satchin Panda’s podcast at least five times.  Each time I find a few more snippets of information that intrigue me, and I wonder if I or any of you can begin to put these ideas into practice.   The idea that our gut, liver and all of our DNA has its own circadian rhythm, absolutely stuns me.  Similarly, the thought that our various organs take time to decide which fat molecule or amino acid or glucose molecule goes where, and in what quantity, makes everything I thought I knew [...]

22 06, 2018

Time Restricted Eating

2018-06-22T08:45:54+00:00 June 22nd, 2018|Motivational Letters|

I am reading a book by Dr. Satchin Panda titled ‘The Circadian Code’. I listened to a podcast as he was being interviewed by Max Lugavere ( Dr. Panda has spent his scientific life researching the circadian rhythms of plants and humans, fascinating stuff. As we learn more about our circadian rhythms, one realizes how complicated we are. More importantly, we need to understand the importance of following those rhythms for optimal health. One chapter is devoted to ‘time restricted eating’. This means that we likely need to eat over a certain time during the day, and nothing after. From [...]

15 06, 2018

Finding Motivation

2018-06-15T07:22:23+00:00 June 15th, 2018|Motivational Letters|

All of us, on most days of the week I suspect, find ourselves in a motivational rut. We lose the desire to eat well and exercise, we put off cleaning that unforgiving room, delay doing our taxes, put off that report that is due very soon and a variety of other significant and not so significant issues that face us daily. Each of these tasks requires some degree of motivation to accomplish. Of all of the ones I’ve touched on above, I consider good eating to be one of the most difficult. Difficult because making good food choices requires strong [...]

8 06, 2018

Don’t put off change!

2018-06-09T07:00:34+00:00 June 8th, 2018|Motivational Letters|

Recently I met a patient whom I had seen a number of years ago. Back then, her weight had come down significantly, then she stopped coming. The weight came back on, and now she has had a vascular event. I realize that weight and circulation may be just an association and not causation, however, if there is an association, I would have hoped we could have helped her with further lifestyle changes to prevent this event. Fortunately she is doing well. She has now returned to reduce her inflammatory visceral fat, and I am happy she feels so determined to [...]

1 06, 2018

(Re)Measuring Success

2018-06-06T18:45:53+00:00 June 1st, 2018|Motivational Letters|

(Adapted from 'Weight Matters', by Laura Andromalos)   We make a mistake in the healthcare world when we use weight as the only measure of success. In the words of Dr. Arya Sharma, "Health is not measured in pounds".  The best metric for success will consistently be changed by the actions that you are taking.  Weight is not a predictable measure of success, because it does not tell the whole story.  You can lose weight in an unhealthy way or you can start healthy habits and not always see a change in weight. Plus, body factors like muscle mass, bone [...]

25 05, 2018

The more I learn, the more I realize how much I don’t know

2018-06-04T14:34:05+00:00 May 25th, 2018|Motivational Letters|

One patient asked me what I read and what I listen to. Education never ever stops. For what it is worth I'll pass on a few of the things that interest me and make me want to spend more time learning from the experts. Each day as I drive to and from work, I listen to podcasts. These can be quite varied, but tend to be around medicine, nutrition and exercise. I find the Obesity Code podcasts very informative, because they are patient oriented. You can listen to individuals with a whole host of medical problems (a lot are weight [...]

18 05, 2018


2018-06-04T14:34:06+00:00 May 18th, 2018|Motivational Letters|

We must find and follow our own path in all aspects of life. When it comes to health, whether that health manifests itself as weight loss, or being more fit, or having more energy or feeling vibrant; these things come from inside. You, and you alone determine these values. No one else can eat for you, exercise for you, and create more energy for you. This comes from you. I could try to dictate ‘exactly' what you should eat tomorrow for breakfast, lunch and supper. I could tell you what snacks you should and should not have, but that does [...]

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