Motivational Letters

3 04, 2020

Take Back Your Power

2020-04-03T15:36:21-04:00April 3rd, 2020|Motivational Letters|

Through this adjustment to the world’s current reality, we are inspired and motivated daily by our patients’ fierce commitment to ongoing health and wellness through these difficult times.  Checking in with your support systems is extremely important, especially now.  We must continually keep ourselves grounded and accountable to our goals.  Finding this resolve and determination is ultimately what makes us more and more motivated, and better able to maintain good habits long-term.  Whether it’s checking in with supportive friends, your counselor, your doctor, your trainer, an online workout video, a meditation app or a virtual get-together with friends, having regular [...]

27 03, 2020

Staying Grounded

2020-03-27T13:51:46-04:00March 27th, 2020|Motivational Letters|

As we finish off another week of social distancing and isolation, I’m blown away by our patients’ commitment to health and wellness during these unprecedented times.  I have spoken to many of you this week.  All of us have been feeling the challenges of stress, boredom, lack of activity, and lack of freedom to go places we’d normally go.  This has been manifesting in emotional eating, lethargy and low mood, for many.  However, creating small, daily goals can help to re-set the mind and body.  Accomplishing tasks gives us a purpose, and having a creative or physical outlet grounds our [...]

20 03, 2020

Compulsive Overeating and Food Addiction

2020-03-20T11:53:29-04:00March 20th, 2020|Motivational Letters|

Below is a wonderful blog post by my good friend and a brilliant writer Ms. Amy Berger. She has a Master’s degree in Nutrition and has written the book “The Alzheimer’s Solution”. She is one of my best resources for all things nutrition. She may be speaking here in Ottawa in the fall of 2020 depending on the current issue we are experiencing with the coronavirus. She is honest! Honest and insightful into the difficulties she (and I, and many other people) has around food. I loved this post. It speaks to me, and I think speaks to many of [...]

6 03, 2020

Snacking is an Emotional Event

2020-03-06T07:57:14-05:00March 6th, 2020|Motivational Letters|

I have taken the quote ‘snacking is an emotional event’ from Dr. Robert Cywes. The reasons are that first off, it’s true. Second, it helps me each and every time I reach for food. I’m not always successful, mind you, but it helps me to remain mindful of why I am reaching for a snack, and it hopefully allows me to put the food down and do something else. Realizing why we are eating helps us to develop resilience in the future when faced with the same temptations. For example, my worst time is mid or end of day when [...]

28 02, 2020

Dr. Bishop’s Simple Rules

2020-02-28T08:00:16-05:00February 28th, 2020|Motivational Letters|

1. Lower your expectations on how quickly weight loss will occur. We are all different metabolically, socially, medically. It will be slow for some, faster for others. Be patient. 2. Motivation. None of us wake up motivated to eat better or exercise more. It’s an effort. Realize the effort is worth it. Start some sort of exercise. Don’t expect yourself to “want to do it”. Just do it, and you will feel better afterwards. 3. Be willing to change. No one ‘diet’ is necessarily going to work for everyone. You need to find out what works for you. Be willing [...]

21 02, 2020

How Fast Will I Lose?

2020-02-21T07:37:42-05:00February 21st, 2020|Motivational Letters|

This is such a common question, yet it is impossible to answer. For decades it was thought that weight loss was a simple mathematical equation based on calories in and calories out, but this equation has never worked and will never work. It is based on the ongoing myth that eating 500 calories less, or exercising 500 calories per day will lead to a deficit of 3500 calories, and eureka one loses 1 pound per week. But it doesn't work. It doesn't work because our metabolisms are very complicated. We have been created to protect fat for times of famine. [...]

13 02, 2020

Which fork? The right or the left?

2020-02-13T09:56:49-05:00February 13th, 2020|Motivational Letters|

Which fork? The right or the left? You will have to excuse the slight pun in the title, however I was asked a question today that had me thinking about making the right choices. My analogy being a path, where one choice may lead to a cliff and the other one to safety. The question was, "How do you not eat bread and desserts and chips or ice cream?" The answer is complicated. I do not possess some inborn characteristic that simply tells me not to eat these things. In point of fact, I love all of them. Do I [...]

7 02, 2020

Habitual eating

2020-02-07T07:51:28-05:00February 7th, 2020|Motivational Letters|

I am always interested (or perhaps baffled and impressed!) by how well most people do with their weight when they are away on holiday. I should clarify this statement by excluding holidays on cruise ships and all-inclusive resorts! Usually I hear how ‘much’ people ate at the main meals, or how many carbohydrates they allowed themselves, yet weight loss still occurred. My suspicions as to the mechanism of this unexpected weight loss are multi-fold. We forget how much less stress there is on holiday compared to home, with work load and family demands. The impact of low-grade cortisol elevations certainly [...]

31 01, 2020


2020-01-31T11:02:45-05:00January 31st, 2020|Motivational Letters|

I realized that it has been a couple of weeks since I have written a new motivational letter and I have two choices: 1. I can feel badly, perhaps even guilty for not applying myself and putting off a task I deeply enjoy doing until the last minute to accomplish. OR 2. I can accept that I may have slipped on my normal Thursday night routine and get back at it with no emotion or guilt. I can simply accept the choices I have made and move on; be proactive. I choose 2! I like the other 6 billion plus [...]

24 01, 2020

Avoid Imperatives about Food

2020-01-24T07:28:52-05:00January 24th, 2020|Motivational Letters|

We try to encourage people not to be perfectionistic. None of us can eat ‘perfectly' 100% of the time. However, perfectionism remains a trap for many of us. Once a person has perceived they have eaten poorly, they simply continue eating poorly and essentially give up. Once again we are empowering food, not ourselves. You and you alone have control over what foods you eat. It takes work. It takes practice. You will make mistakes, but this is good. Making mistakes, then learning to get back on track without beating yourself up, leads to long term success! Remember this: imperatives [...]

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