Motivational Letters

14 12, 2018

Mind over Mood

2018-12-14T12:34:52-04:00December 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

2018-12-07T08:28:06-04:00December 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


2018-12-04T10:09:56-04:00November 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

2018-11-23T07:39:43-04:00November 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 [...]

16 11, 2018


2018-11-16T07:53:57-04:00November 16th, 2018|Motivational Letters|

I am the last one to be giving advice about sleep, even though I’m aware of the health benefits including improved mood, insulin sensitivity, weight loss, immune function and better cognitive status. I’ve been a poor sleeper since my internship days; constant night calls for the past 40 years have done that. I know what I should be doing, but don’t necessarily follow through. Reading Rob Wolf’s book, “Wired to Eat”, I came upon some great suggestions that we might use. Like eating however, knowing what to do, and doing it, are two different beasts. I will work on these, [...]

9 11, 2018

How did this Happen?

2018-11-09T12:23:41-04:00November 9th, 2018|Motivational Letters|

Feeling discouraged is something we all experience at certain times in our life. It can be discouragement about family, friends, a job or living space, but more often than not it comes down to discouragement we feel within and towards ourselves. We are constantly at battle with our own minds. We think and think to the point where we feel mentally exhausted, and the battle between negative and positive still rages on. I've spoken with a few people lately who are feeling discouraged. Whether they are coming in for the first time or have re-gained some of the weight they've [...]

2 11, 2018

Mind over Matter

2018-11-02T10:20:33-04:00November 2nd, 2018|Motivational Letters|

This is always a difficult time of year! We wake in the dark and go home in the dark. It feels like there are less opportunities, or a lack of desire to go for a walk in the evening time. I always hear about more snacking from patients, during the day, but especially in the evening. Today I met a woman, who says that “potato chips are my kryptonite”. She was at an event where they kept filling the bowl on her table with chips. Throughout the evening however, she kept talking to herself. She asked herself “do you want [...]

26 10, 2018

Be Mindful in the Moment

2018-10-26T08:33:49-04:00October 26th, 2018|Motivational Letters|

It is so easy, and so common, for us to eat mindlessly. I may come home and begin eating whatever is available without thoughts about hunger, need and the quality of food I'm eating in the moment. This is especially obvious when we snack in front of the TV (or at the movie theatre). We snack automatically, distracted by whatever we are watching and end up eating far too much without regard to the consequences of weight gain or impact on our nutritional health. Eating mindfully takes a willingness to sit and slow down; to become aware of the emotions [...]

19 10, 2018

Nobody Bats 1000

2018-10-19T08:16:38-04:00October 19th, 2018|Motivational Letters|

Many people I talk to tend to focus in on what they haven't achieved in their weight loss program rather than what they have achieved. For some reason, it is always the one bad choice that sticks out in a person's mind rather than the ninety-nine good choices. A problem that we all experience as humans is that we focus on our failures; we feel guilt and anger when we let ourselves down. Improvement, however, is all about filling our lives with more positive experiences and it is important to learn from our failures rather than dwell on them. The [...]

12 10, 2018

If not now, when?

2018-10-12T10:27:56-04:00October 12th, 2018|Motivational Letters|

In any given moment we justify eating snacks or increased amounts of food, not based on health or our weight, but simply because we desire them.  In that moment, we lose sight of how we want to look or feel tomorrow, or next week, or next year.  We just eat!   Be always mindful, or aware of why you want to eat better or less.  Whether it be today or ten years from now, you want to learn to be resilient, to be able to say no to foods that are not going to improve your health, or how you [...]

Contact Info

Suite 102, 1335 Carling Ave Ottawa, ON K1Z 8N8

Phone: (613) 761-8015

Fax: (613) 761-9585

Recent Posts