Challenges

20 07, 2018

Amy Berger on Plateaus

2018-07-20T07:25:47+00:00 July 20th, 2018|Motivational Letters|

I really enjoyed Amy Berger’s article (Tuitnutrition.com) on plateaus, and wanted to share it with you. She writes: I’ve finally gotten active in a few Facebook groups dedicated to low carb and ketogenic diets. There’s a world of good being done there, and heaps upon heaps of great information being shared. But there’s also a lot—and I mean a lot—of stuff that makes me want to: a) grab people tightly by the upper arms and shake some sense into them, or b) wrap them in a long, warm hug, and help them feel better about things. 1. “I’ve been following [...]

13 07, 2018

Summertime Planning

2018-07-13T08:02:13+00:00 July 13th, 2018|Motivational Letters|

It is difficult to plan for each and every situation that we have to deal with in life. While planning is extremely important when it comes to mindful eating, sometimes we can’t foresee the obstacles we will be facing or the choices we will have to make. It is for this reason that we must always be READY to make thoughtful decisions, rather than doing things impulsively that we may regret later. By repeating positive, confident thoughts to yourself about how you will approach a situation before even getting into it, you’ll have a much better chance of avoiding impulse [...]

6 07, 2018

Emotional Eating – Finding alternatives to food

2018-07-06T09:12:16+00:00 July 6th, 2018|Motivational Letters|

We are sometimes under the perception that food gives us companionship, comfort, reassurance, a sense of warmth and well-being that we do not get at work or at home. This ‘comfort’ may be lifelong or it may be more recent, based on life events. For example, with the death of a parent we experience loneliness, and we attempt to soothe that loneliness with food. There is a void when we perceive a lack of fun, pleasure or good feelings; a sense of something missing, so we search for anything (usually food) to fill that emptiness. Often we are not consciously [...]

22 06, 2018

Time Restricted Eating

2018-06-22T08:45:54+00:00 June 22nd, 2018|Motivational Letters|

I am reading a book by Dr. Satchin Panda titled ‘The Circadian Code’. I listened to a podcast as he was being interviewed by Max Lugavere (https://www.maxlugavere.com/podcast-1/). Dr. Panda has spent his scientific life researching the circadian rhythms of plants and humans, fascinating stuff. As we learn more about our circadian rhythms, one realizes how complicated we are. More importantly, we need to understand the importance of following those rhythms for optimal health. One chapter is devoted to ‘time restricted eating’. This means that we likely need to eat over a certain time during the day, and nothing after. From [...]

15 06, 2018

Finding Motivation

2018-06-15T07:22:23+00:00 June 15th, 2018|Motivational Letters|

All of us, on most days of the week I suspect, find ourselves in a motivational rut. We lose the desire to eat well and exercise, we put off cleaning that unforgiving room, delay doing our taxes, put off that report that is due very soon and a variety of other significant and not so significant issues that face us daily. Each of these tasks requires some degree of motivation to accomplish. Of all of the ones I’ve touched on above, I consider good eating to be one of the most difficult. Difficult because making good food choices requires strong [...]

20 04, 2018

Self-Talk

2018-06-04T14:34:06+00:00 April 20th, 2018|Motivational Letters|

On my holidays I read a powerful yet simple book that reflects each of us. I will leave the name of the book till the end, for reasons you will see when the title appears! It has lead me to this blog post. It certainly cannot replace the excellent prose by the author, however his, and my message, is clear. We have thousands of thoughts roaming around in our brain, especially the emotional area, which dictates how we behave and react. Whether we are facing decisions at work, at home, facing the dilemma of which food to choose, whether we [...]

29 03, 2018

Long Weekends and Special Events

2018-06-04T14:34:06+00:00 March 29th, 2018|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 [...]

15 12, 2017

Eating Healthy this Holiday Season

2018-06-04T14:34:08+00:00 December 15th, 2017|Motivational Letters|

This time of year can be incredibly stressful and difficult when it comes to eating and being in control. The following are some tips for getting through the season and feeling great about how well you managed! Realize that you will be faced with many challenges; pre-plan how you will react to those challenges. Thinking ahead is absolutely essential when it comes to feeling in control and making good decisions during an event. Allow yourself flexibility - remember: feeling discouraged and beating ourselves up creates a vicious cycle that is difficult to get out of. If there's a situation that [...]

20 10, 2017

How Fast Will I Lose?

2018-06-04T14:34:09+00:00 October 20th, 2017|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. [...]

6 10, 2017

Night Eating and Holidays

2018-06-04T14:34:09+00:00 October 6th, 2017|Motivational Letters|

This week, it struck me (yet again) how many of us struggle with evening snacks. It's almost a universal problem in our society, but how do we control it better? Most of this is simply habit. Whatever receptors in the brain we have triggered with repetitive evening snacks, they now demand something at that time. We usually aren't "truly” hungry. The mind "wishes” for some food –usually in the starch/sugar category. But why? And why can we not simply avoid the snacks? Most of the time there is an association such as watching T.V. We automatically reach for chips or [...]

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