Motivational Letters

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

2019-11-01T08:11:22-05:00November 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 [...]

25 10, 2019

Meditation and light therapy

2019-10-25T07:37:56-05:00October 25th, 2019|Motivational Letters|

Now, I'm about to begin writing about a topic I don't (yet) practice myself; but I plan to start. We are bombarded daily with stress and demands. This stress not only raises cortisol and decreases our ability to lose fat, but it increases our desire for soothing (carbohydrate) foods and snacks. Of all the things we face in the office that sabotage people's efforts to lose weight, stress, fatigue and pain are top of the list. I've always looked at ways to reduce stress and for myself, I've always used exercise. However, as you know, I'm a regular listener of [...]

18 10, 2019

Looking for Motivation

2019-10-18T08:47:36-05:00October 18th, 2019|Motivational Letters|

Last night I was scanning the Internet, looking for words or pictures that might be motivating in the context of weight loss or exercise. Unfortunately, none of the words were that motivating; not because they weren't true, I just find most of the quotes unrealistic in the real world of weight loss. Losing weight is not easy at all. Keeping it off is even harder. So, it's important each day that we realize we must work (mentally) to keep ourselves on track as best we can. A short high intensity workout is great for the body, but won't result in [...]

11 10, 2019

Long Weekends and Special Events

2019-10-11T08:05:26-05:00October 11th, 2019|Motivational Letters|

You have had a good week and feel totally in control. Now you are facing the long weekend with dread. Holidays, parties, and special occasions can present a challenge as quite often the focus is on food. The trick is to be prepared, avoid the anxiety that sometimes comes along with dieting and celebrate at the same time. The following are a few suggestions to help you have fun and still control your eating. ? Planning ahead is important. Try to anticipate what foods might be available and have a general idea of what you might eat. ? Try to [...]

4 10, 2019

How long is hunger?

2019-10-04T08:17:21-05:00October 4th, 2019|Motivational Letters|

We all experience hunger, but we tend to give in to it too quickly. We eat the wrong types of foods (quick carbs), or we eat too quickly allowing too much food into our gastrointestinal tract. When we haven’t eaten for a while our insulin, which tends to be high in most of us carrying extra weight, allows a shifting of glucose into the cells. That creates a sensation of hunger, along with secretion of another hormone from the stomach—ghrelin. Following that slight drop in blood sugar there is an outpouring of counter regulatory hormones (cortisol, adrenaline, glucagon, and growth [...]

27 09, 2019

Carbohydrate Addiction

2019-09-27T11:02:20-05:00September 27th, 2019|Motivational Letters|

This week I’ve encountered so many clients dealing with cravings for carbohydrates. I feel for them, because carbohydrate addiction is real! It is also very difficult for many people to understand the intensity and the frustration of trying to counter the overwhelming drive for sweets and breads. This past Saturday we were fortunate enough to listen to Dr. Robert Cywes (a Bariatric Surgeon from Florida), give a wonderful talk on this topic. Who would have thought that a surgeon could make sense and give tremendous advice on such a difficult-psychological topic? Rather than attempt to summarize his points, I felt [...]

20 09, 2019


2019-09-20T07:24:22-05:00September 20th, 2019|Motivational Letters|

Adapted from "A Guide to Chewing” by Lindsay M. Mullholland, Alive Magazine Life today is busy and fast. We do everything quickly. While the process of streamlining has made us quicker, some things have fallen by the wayside, such as taking time to be mindful of our eating habits. Unfortunately, when we pay less attention to what we are eating, extra calories tend to sneak into our meals. As a result, we end up eating more than we have planned, without even noticing. Taking time to chew our food properly can help us to eat more mindfully; and studies demonstrate [...]

13 09, 2019

A morning and evening routine

2019-09-13T10:43:12-05:00September 13th, 2019|Motivational Letters|

Many of our patients have days that feel chaotic. I often feel the same way. Unpredictable and unanticipated work, family issues, meetings; things or people or situations we seem to have no control over take over our time and attention. Much like clutter around the house, this leads to erratic and mindless eating. One way to cope with this is to have a morning routine. Below is a link to a podcast by Tim Ferriss who I’ve talked about before. He has written 4 books and is an accomplished athlete and entrepreneur. He, and so many of the accomplished people [...]

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