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 [...]

18 10, 2019

Looking for Motivation

2019-10-18T08:47:36-04:00October 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

2019-10-11T08:05:26-04:00October 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?

2019-10-04T08:17:21-04:00October 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

2019-09-27T11:02:20-04:00September 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 [...]

5 07, 2019

Create some simple rules

2019-07-05T10:15:46-04:00July 5th, 2019|Motivational Letters|

I no longer feel that weight loss and weight maintenance is as simple as focusing on food day by day. This not only becomes tedious, it leads to self-sabotage and disappointment. We need many other aspects of our lives to be balanced. Otherwise, it becomes much more difficult to feel in control of food. If we are feeling somewhat content with our daily routine, we are less likely to snack; similarly, if we are less fatigued, making more appropriate food choices is easier. That grumbling negative-chatter that often permeates our thoughts seems only to be settled with a quick grab [...]

7 06, 2019

Saying NO

2019-06-07T08:40:21-04:00June 7th, 2019|Motivational Letters|

Today I was impressed with a gentleman who has been losing weight, and has been very diligent about not giving in to summertime temptations. He acknowledged the fact that denying himself ice cream and cupcakes at his son's birthday wasn't easy, but he realizes he must change habits otherwise he will re-gain his weight just as he has done on every other diet he has tried. However, it was the matter of fact, yet succinct, way in which he stated the obvious that intrigued me: "You know, it's really not hard to say to someone, ‘You go ahead and have [...]

10 05, 2019

Bracing Yourself against a Toxic Environment

2019-05-10T07:35:06-04:00May 10th, 2019|Motivational Letters|

People with weight problems face a difficult, even toxic environment. The temptation to eat is constant, powerful, and compelling. If you pause for a moment to think, you might be surprised by how we accept this without the slightest protest. Think of the number of fast food restaurants you can find within a 15 minute drive of your home. Most now have drive-thru windows, which make it easier and faster to get loads of calories and fat. Most now serve breakfast and some are open 24 hours. Nearly every service station has been closed and remodelled to contain a mini-market [...]

3 05, 2019

Keeping a Journal

2019-05-03T09:03:18-04:00May 3rd, 2019|Motivational Letters|

We emphasize the importance of journaling at all times. Mind you, if you are losing weight and seem to have a good grasp of size of portions, and the triggers that make you eat and have these under control, you may not need to journal regularly. However, if you are struggling or off track, journaling is the single most effective way to get your self back on track. Remember. There is no point in keeping a journal unless it is a genuine conversation with yourself - a confrontation, in which you can learn something about yourself. The most important first [...]

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