“And I say it again, Never give up. No matter what is happening. No matter what is going on around you. Never give up.” The Dalai Lama
tougher to beat than heroin or cocaine!
If you are in love with soda pop, now is the time (and NO later) to file for divorce and ditch that love affair! You will feel better than you have in a long time once you get over the cravings!
Most alcoholics know that they have an addiction – and the majority of those who use drugs will also admit when they are overdoing it. There are programs ready to help them when they are ready to help themselves.
Now it’s a completely different story when we start considering sugar addictions. The vast majority who are hooked don’t even know that they are, so how on earth can they begin to take the steps to resolve the situation? read more………..
Notes from the Winter of 2017 sessions:
April 25, 2017
Now that we’ve been meeting for several weeks we had a chance to talk about successes and challenges to date. Motivation has been named as a challenge – so let’s look at that:
Getting Motivated 😊
- You need an expectation of success / the more belief you have in your ability to control your diet and the more you know that the outcome is possible for you the more likely you are to succeed
- The journey begins with your readiness for change and your motivation to eat healthy
- The greater your commitment to this, the more you will be able to choose healthy foods to satisfy your hunger
- Setting the intention forms the foundation for developing new habits – the more the habit develops (eventually) the less our intentions will matter
- As the habits become ingrained, then we will not have to depend on our willpower as much and avoiding the use of willpower as much as possible is vital to making your change in food choices easy to maintain
- Habits are triggered by our environment so the old habits can be hard to break when we are used to behaving a certain way in certain circumstances
- Breaking old habits becomes easier in a new environment so there is a need to create the environment that steers you toward the eating behaviours that you want – and repetition is key to forming new behaviours
- You have to tune into the right pace for you to make it work / if you overreach your capacity to handle change in the moment it can be easy to lose momentum
3 Themes: 1) following the principles of maximizing veggies, fruits, sufficient proteins and complex carbs 2) decreasing the amounts of processed foods 3) creating the environment that supports your success
You need to be ready for the change AND you need motivation, expectation of success, nutrition knowledge and commitment.
Motivation is the impulse moving you toward a goal but you can’t be motivated without valuing the results and also expecting that those results are possible for you – and each of these elements working together increases the impact of each other.
Your expectation of success creates belief in the potential outcome / comes from your emotions and your knowledge – how you feel about the change and knowing the basis for health benefits.
April 18, 2017
We reviewed our journals and agreed that everyone could try to shoot for a 2000 point day (this means getting serious about eating vegetables.)
We also talked about the toxins that are found in micro-wave popcorn bags and fast food wrappers, as well as the harm in eating processed deli meats. These are typically made with meats from animals raised in confined animal feeding operations and as a result they will contain growth hormones, antibiotics and other vet drugs.
These meats are also filled with sodium nitrites – a preservative that adds colour and flavour – and then there’s the salt to consider.
and speaking of salt, we talked about a natural salts vs processed salts and the benefits of the different kinds of salt…..sea salt, himalayan salt, table salt (NOT).
The there’s the butter vs margarine debate……a conversation that has been going on for years. Which do you prefer? Butter, when made from grass-fed cows, is high in CLA (conjugated linoleic acid) which helps to fight cancer and diabetes and beneficial for weight management. I guess that says it all!!! 🙂
April 4, 2017
We had a really good talk about sugar tonight…….over consumption and how it is hidden in so many foods. It is there with an alias….there are so many names for sugar!
Many people have become addicted to sugar without realizing it because they are not aware of when they consumed it. Processed and packaged foods are so appealing because of the ease in preparation and because they are laden with hidden sugars. This keeps you coming back for more.
Our bodies and brains do require some sugar, and we are designed to metabolize the natural sugars in fruit and veggies. The sugars that are available in complex carbs deliver a slow steady stream of food fuel energy that our bodies can easily balance with insulin.
Refined sugars that are added to processed foods and drinks and sweet treats that are low in nutrients and fibre provide a temporary rush of energy. These added sugars hit the bloodstream so quickly that your body is unable to produce the insulin that is necessary to metabolize them.
Over time this leads to insulin resistance and a cycle of weight gain and the storage of fat, not to mention the risk of Diabetes and cardio-vascular diseases.
We talked about some good sugar substitutes and shared a story of how just being mindful of your sugar intake can lead to the weight loss that you are looking for to achieve your weight management goals.
March 21, 2017
During our meeting tonight we talked about the benefits of Hemp oil. It is a great oil to use in the same way that we use Olive Oil – salad dressing comes to mind, with the exception that it should not be used for frying at high temperatures. The many benefits that come with the use of Hemp Oil are lost when it is heated to high temperatures.
We also talked about disease management through the intake of different vegetables and fruits, as well as the fact that Canada’s Food Guide recommends 7 servings of fruit and veggies every day for women.
While eating vegetables raw has always been highly recommended for nutrition reasons, there are some vegetables that provide a higher benefit with slight heat and saute. The benefit of cooking some veggies is the higher absorption of minerals, like iron, calcium and magnesium and anti-oxidants like beta-carotene, lycopene and lutein.
The heating of vegetables breaks down the cell walls in the plants making more of these nutrients available to your body to absorb.
March 7, 2017
Meeting three started with a brief journal review and we then talked about the Body-Mass-Index chart (BMI) Since we are not doing an official weigh in and measurements at our meetings, I suggested everyone do a few measurements at home so there was a way to track their progress that results from any changes they make. It is motivating to recognize positive change and to build on it. Establishing base measurements allows us to do that and the BMI chart serves as a guide to suggested goals.
We talked about quick and healthy lunch ideas as well as ideas for healthy condiments. Sometimes the idea of fresh food is not very fascinating after a regular and constant diet of foods high in sugar, salts and fats. There can be quite a flavour adjustment and healthy condiments can help with the transition from the “old to the new.”
We also talked about the Pros and Cons of different oils that are available for cooking, such as Canola, Soy, Olive and Coconut oils. Hemp oil is another alternative and I am researching this for the next meeting, Tuesday, March 21/17.
February 28, 2017
Our second meeting found us talking about our first week of food journaling. I distributed the score card that we will use to evaluate our food choices throughout the week. We talked briefly about having a friendly and supportive competition as we score our journals from week to week and it was decided to talk about it again at the end of March.
Once we looked at the score cards together we found some things that should have been included and were not. We will likely continue to add items each week as we feed ourselves – and with everyone having different food preferences 🙂
We also discussed that weight management is not just about our weight but also about living with “healthy choices” and about giving our bodies the nutrients that it needs for continuing great health.
When we fill our bodies with food that contain ingredients that it does not recognize then those ingredients build up in our bodies as toxins and accumulate. Things like processed foods that contain things that we cannot pronounce, meats products that are injected with hormones and anti-biotics, as well as consuming too much of some foods like sugar all contribute to the eventual breakdown of our body’s cellular systems and the start of disease.
Chemical imbalances occur as our bodies struggle to produce the enzymes, proteins, vitamins, minerals etc that it needs to function properly – and cannot find.
We talked about good fats and carbohydrates, proteins and the importance of each in our diets.
February 21, 2017
Our first meeting got off to a “foggy” start ! Not the best night for driving and kept a few away but we had a great talk about the ideas that I want to implement with the group and they in turn shared what they would like to get out of it.
Discussed food journaling as a large part of what we will do to track progress with weight management and tackling healthy changes to our diets. Hoping to have some fun with it to alleviate some of the tediousness that can come with food journaling 🙂
While your journal remains private we will review them individually each week using a score card. As time goes on and with healthy changes, participants will see their score change – and should also see their weight change at the same time!
Also took a peak at the food pyramid chart and how it can help initiate the change to healthy eating habits. The food pyramid chart will be the basis of the score card used to evaluate food journals.
Next meeting: Talk about the score card and how it will work, as well as ideas for how to implement and motivate change (and how to make it stick) and the most important meal of the day, healthy breakfasts!!!
February 20, 2017
Food journaling allows us to discover where we can make changes in our diets and in our lifestyles for optimal health. A list of foods that you consume each day and at what time you eat is the first step in awareness.
Our daily routines are important and provide a sense of connection and stability that engage with our comfort zones. Often our meals are a part of this regular routine – and if your routine is busy and/or fast paced it can lead to poor choices when it comes to meal management. Your food journal is a visual representation of what you are feeding your body with.
I don’t know about you, but when I am busy I can’t really remember what I ate from one day to the next unless I make a conscious effort to do so. Food journaling is that conscious effort and shows you the big picture. It’s a snapshot of YOU because you are what you eat!
Food journaling can be fun and it’s a part of what we do every Tuesday night as we CR8anewU 🙂
In creating a food journal we are observing the type of food we eat most regularly and how often we eat. It shows us if we skip meals – and if we get in the habit of journaling AS we eat, it may also prevent us from eating something that we really know we should not.
The conscious effort of recording it might be the thing that stops us from actually eating it – assuming that it is something that can be eliminated from our diet and also assuming that we aren’t really that hungry at that particular moment.
At our Tuesday night meetings we discuss our journals (among other interesting things) and evaluate how we are doing on a week to week basis. This process can be very rewarding! However it is also optional and not a requirement to participate in the group.
It is up to you, but the more you write could mean the less you will weigh!
January 2, 2017
If you have attended a workshop or have just asked me about weight management or changes to increase your health and vitality, then you know the first thing I am going to ask you to do is to journal what you are eating and drinking.
This is a beneficial exercise and an eye-opener for many! Once you see that list of what foods you are putting into your tummy then there is often a mental shift that brings you one HUGE step closer to understanding why you weigh more than what you wish to……and understanding why you don’t always feel as energetic as what you would like to.
Like I said, YOU ARE WHAT YOU EAT!
Food journaling does not have to be a work of art – the most important thing is just to have an honest list at the end of the day that truly reflects what you have consumed. This is a guide that shows you what you are feeding your factory and what types of materials you are providing to your body Minions to do the work that they need to do!
Then together we can see if you need to make changes. We want your Minions to have the best materials possible to create your optimal health 🙂 We also want you to enjoy those foods that you choose to provide to your Minions. Making these changes can be enjoyable! Your Minions will let you know when you are on the right path 🙂