Motivational Letters

17 01, 2020

Follow the basics

2020-01-17T07:38:01-05:00January 17th, 2020|Motivational Letters|

We complicate our thoughts way too often. If we could follow some basic rules, and over time refine them, then we wouldn’t become so easily discouraged. From a health perspective, the first rule is to avoid simple sugars. Anything with fructose in it is especially harmful. Cakes, cookies, chips, candies - yes, all those things that taste so good. However, they are directly inflammatory to just about every system in our body and are probably the main mechanism leading to inflammation of our arteries, which results in build-up of plaque. Processed food. Most food in a box is highly processed [...]

10 01, 2020

Getting Started All Over Again

2020-01-10T09:49:04-05:00January 10th, 2020|Motivational Letters|

Getting started all over again All it takes is one bad day, or one bad week of eating and we feel like a failure. The internal dialogue becomes negative. 'I've messed up again' or 'This always happens, there is no way I'm going to lose weight'. Most people I see have been on multiple diets throughout their lifetime. I agree, it feels like a lost cause, but it struck me today when a new client said, "I guess I'm going to have to think about food for the rest of my life". This is true. We cannot develop a healthy [...]

20 12, 2019


2019-12-20T08:54:02-05:00December 20th, 2019|Motivational Letters|

I am shamelessly paraphrasing from an excellent article written by Dr. Zoe Harcombe (a PhD nutritionist from Wales). For the complete article you should check her blog: Dr. Harcombe realized early on that all irresistible food had the unnatural combination of high amounts of fat and carbohydrate - a combination that nature rarely provides. Cakes, candies, chips and cookies contain both and we can easily overeat them. She suggests that we could overeat the combination of bread with butter much more so than bread alone or butter alone. So, her first rule is to not eat fats and carbohydrates [...]

13 12, 2019

Eating well when Travelling

2019-12-13T08:37:11-05:00December 13th, 2019|Motivational Letters|

There was a great article in the Ottawa Citizen that discussed ways to manage eating while we travel.  Whether you’re staying in a hotel or staying with friends/family, it’s sometimes difficult to stick to any “routine.”  This is the issue that all of us encounter: when structure or routine goes out the window, perceived “willpower” can sometimes follow.  It’s important to have a plan of action before travelling so that you can manage a different schedule and still make healthy choices.  Some of us use travel (especially if it’s vacation) to justify going off track…the most important thing is to [...]

6 12, 2019

Everyday Resolutions (a letter from the vault!)

2019-12-06T07:29:47-05:00December 6th, 2019|Motivational Letters|

I'm not sure I believe in waiting for January 1st to set new goals and make new resolutions. When it comes to making goals and changing lifestyle habits, it's important to aim for daily re-assessment of what we want to change. (Or at least, the attempt should occur on a daily basis). Personally, I'm not always successful at this, but at least it keeps my awareness of what I want to accomplish front and center. Recently, as I came off a long journey of training and competition, my desire to exercise waned as did my vigilance of food. Weight has [...]

29 11, 2019

Move – if only for a few minutes!

2019-11-29T08:09:33-05:00November 29th, 2019|Motivational Letters|

Movement is lacking for most of us. We are told to exercise, but we feel compromised by time. Worse, we limit our movement because of ‘fatigue’. Doing something is much much better than nothing! 1. Buy an exercise ball on Amazon and sit on it for one TV program (it will force you to stabilize your core as it works on your balance). 2. During commercials stand up and do 10 or 15 simple squats (not deep-don’t hurt your knees). 3. In the kitchen, place your hands on the counter (while waiting for something to boil or cook), put your [...]

22 11, 2019

Why we need to Exercise

2019-11-22T09:20:56-05:00November 22nd, 2019|Motivational Letters|

(Adapted from an article written by Paleo Mom) With fall darkness coming upon us, there is a great tendency to go home at the end of the day and not go for a walk or to the gym, and just simply to move less. This is an important time of year to try to find some activity that you enjoy, and push yourself to do it even if you are mentally fatigued at the end of the day. Don't think of it as exercise, think of the other more important reasons to be active. We know exercise by itself will [...]

15 11, 2019

Consistency and awareness

2019-11-15T09:01:42-05:00November 15th, 2019|Motivational Letters|

As I continue with my own attempts at improving percent body fat (this is health related, not appearance), I am frustrated with my own lack of progress. Having said that, I am aware of what I am doing wrong, but I admit I have been unwilling to change. I was eating very little most of the day (pseudo fasting) but allowing myself inappropriate foods (excess carbohydrates) in the evening. I was allowing permission thoughts to enter; meaning, I felt because I had fasted all day long, it was ok to have extra snacks in the evening. Well, nothing happened of [...]

8 11, 2019

Focus on Belief

2019-11-07T16:50:05-05:00November 8th, 2019|Motivational Letters|

You haven't really been eating that well in the past month. Really, you've only ‘forced' an average of 2 or 3 exercise sessions weekly. You're feeling guilty that you aren't disciplined. You just can't "seem to get back on track”. Sound familiar? Actually it sounds like most of us at some point in time. Now, this is exactly the moment that you must believe in yourself. No matter how many times you may have failed, no matter how many times you've thought you'd do better, only to blow it again, do this one thing: Commit yourself to believing that winning [...]

1 11, 2019

Don’t eat for winter

2019-11-01T08:11:22-04:00November 1st, 2019|Motivational Letters|

“Don’t eat for winter” is the title of a book by Cian Foley, that I came upon while listening to a ‘Fat Emperor’ podcast with Ivor Cummins. My interest grew the more I listened, a disclaimer - I haven’t yet read the book, but I will. The reason I became so fascinated, is that each year at this time of year, I see many patients struggling with their eating habits and choice of food. I have blamed it on the weather and lack of sunlight, and even gave a nod to possible shifting of our metabolisms for winter (this is [...]

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