Motivational Letters

8 02, 2019

Time Restricted Eating (Intermittent Fasting)

2019-02-08T08:45:59+00:00February 8th, 2019|Motivational Letters|

To say there is confusion amongst all of us about the various recommendations we hear from ‘experts’ and nutritional guidelines is an understatement! I’m simply going to avoid this topic, except to say, that I rarely see weight or health issues coming from the main meals. It is invariably the snacking during the day or evening that is the problem. Usually these ‘foods’ are highly processed carbohydrates. How can we simplify things? Well, not eating at all is a good first step. It’s cheap, can be done at home, at hotels, on holidays and at airports. All the research pointing [...]

1 02, 2019

Health and Balance

2019-02-01T08:43:56+00:00February 1st, 2019|Motivational Letters|

What is health? I’m not sure if any of us spend a lot of time trying to define what it means to us. We may focus on our weight, but losing weight may not make us happier, or more joyful, or more flexible, or stronger. Is health something we find in the future, when we lose 20, 40 or 100 pounds? Or is it today and tomorrow, when we are working on just feeling better, both physically and emotionally? I’m sure each of us knows that if we have a day of good eating and we make good food choices, [...]

25 01, 2019

Tipping the balance in your favor

2019-01-25T08:13:02+00:00January 25th, 2019|Motivational Letters|

Imagine for a second that your mind and body are sitting on one side of a teeter-totter. On your side is your desire to make healthy choices; you ‘want' to eat well, do regular exercise and become more thin and fit. On the other side however sits the unhealthy environment that we must overcome. Tilting away from you is the food environment which includes an abundance of foods, snacking, convenience stores, vending machines, processed foods, less cooking, eating out more, large portions, fast food choices, value meals, food courts and all you can eat buffets. Tilting away from your exercise [...]

18 01, 2019

Confused about Food Guides?

2019-01-18T08:12:48+00:00January 18th, 2019|Motivational Letters|

A nutritionist I know refers to herself as a dietary agnostic.  I like her terminology, because each of us needs to find out what works for ourselves.  Also, we need to find out which way of eating makes us feels better from an energy point of view, helps us get weight down and keep it off, how to prevent or reverse Type 2 diabetes, and lessen the risk of Alzheimer’s, or any other chronic disease you can think of.  This is a never ending quest!   ‘New’ food guidelines are soon to be released, which unfortunately are driven by very [...]

11 01, 2019

Get Right Back on Track!

2019-01-11T07:52:54+00:00January 11th, 2019|Motivational Letters|

These important words express the main rule of achieving success in weight control. Remember, no one is perfect. We must pre-plan our shopping, meals and exercise, but we will obviously not always carry out these plans perfectly. All is not lost when this occurs. Always focus your attention on the positive aspects of your behaviour. Don't use negative aspects for self-reproach; use them as a learning experience to inspire you to pursue productive and imaginative steps to achieve the goal of a lifestyle that leads to long-term weight control. GET RIGHT BACK ON TRACK means that every choice counts. A [...]

21 12, 2018

How to Avoid Holiday Weight Gain: Learn to Pre-Plan

2018-12-21T07:37:12+00:00December 21st, 2018|Motivational Letters|

The following is a newsletter provides some more good tips on how to avoid weight gain during the busy holiday period. With the stress that comes at this time of year, the best thing we can do for ourselves is be mindful of our environment and triggers. Avoid falling into the trap of guilt, frustration and self-loathing...if you eat something that "wasn't on program," get right back to healthy food at the very next meal or snack. Realize that we should never forbid ourselves of treats or special occasions. Instead, if we can always balance these situations out with healthy [...]

14 12, 2018

Mind over Mood

2018-12-14T12:34:52+00:00December 14th, 2018|Motivational Letters|

There is a small book entitled “Mind over Mood”, and the title says it all. We are all trying not to respond to the internal dialogue that continually seems to run in the background of our brain. That demon that tempts us with thoughts of food, tries to talk us out of getting in some exercise, or reminds us of all the emotional demands and memories of the holiday season. Over these past two weeks I have seen so many clients upset because they seem to be snacking uncontrollably in the evening. It is apparent that even if we eat [...]

7 12, 2018

Permission Thoughts

2018-12-07T08:28:06+00:00December 7th, 2018|Motivational Letters|

I doubt very much if I’m the only one who deceives myself into allowing the peanut butter snack - “It’s a fat after all”, or the evening potato chips because “I’m going to fast till dinner tomorrow”. These permission thoughts sabotage any efforts at weight loss that I want to achieve. With the holidays coming, these permission thoughts will be pervasive. “It’s the holidays, my time to allow myself to really celebrate with lots of food”. “I’ll certainly be on track by the New Year”. This never works. We stay off track, usually because we have gained weight and are [...]

29 11, 2018


2018-12-04T10:09:56+00:00November 29th, 2018|Motivational Letters|

If not tonight, when? If not this morning, when? If not this weekend, when? Most of us (if not all) sabotage our efforts with mindless excuses. We want to lose weight, but "darn, that little bowl of chips can't hurt tonight". Similarly, "I should go for a walk, but I'm tired, so I'll do double the distance tomorrow." Sound familiar? I hope so, because these are the same traps I fall into. What seem like simple little snacks, or skipped exercise add up to negative weight loss and we wonder why we are not losing weight. Our faulty memories remember [...]

23 11, 2018

The Value of a Food Diary

2018-11-23T07:39:43+00:00November 23rd, 2018|Motivational Letters|

When we first see you in the office and at each subsequent visit we give you a food diary to record your foods. Why is this? The food diary is the most powerful proven aid for weight management. People who keep a food and exercise diary not only lose more weight, they also tend to keep it off.  Recommitting to recording your foods is a great habit to get into, or to resume. Here are some of the reasons to record your foods: • Recording your eating and exercise habits jolts you into realizing just what you do eat and [...]

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