Link to reserve an Office Hours appointment - additional support
Slide Decks for Modules 1 Through 12
Welcome
Introduction
Change Toolbox
Roadmap to Change
Setting Goals: Big and Small
Success in Weight Management
Shaping Behaviour
Motivation
SMART Goals
Your Goals
Obstacles
Perserverance and Resiliance
Rewards
Activity: Weekly Goal
Reflection
Bonus video: The Gatekeeper, go getter and the sleepy executive
Tracking Tool: Weekly Visit Questionnaire
Bonus video - Values & Goals
Introduction
Overview
Obesity
Introduction to the "How to Lose 50 Pounds and Keep Them Off" Video
Video Link - How to Lose 50 Pounds and Keep Them off
Reflecting on the "How to Lose 50 Pounds and Keep Them Off" Video
Intake vs. Expenditure
Contributors to Obesity
Energy Needs and Metabolism
Body Composition
Creating an Energy Deficit
Prediction Predictability
The Brain: Our Control Center
The Brain-Body Connection - Part 1
Short-Acting Meal Signals
Long-Acting Energy Storage Signals
Adipose (Fat) Cell Facts
The Brain-Body Connection - Part 2
Reward Signals
Factors Affecting Weight Regulation
Hunger, Fullness, and Desire
Key Points - Part 1
Strategy 1: Eat On A Schedule
Strategy 2: Eat Protein At Breakfast
Strategy 3: Eat A Mix Of Energy Nutrients
Strategy 4: Eat Omega-3 Fats
Strategy 5: Eat Appetite Managing Foods
Strategy 6: Plan Low-Energy Density Meals
Strategy 7: Seek Pleasure From Other Activities
Strategy 8: Get Adequate Sleep
Strategy 9: Commit To Regular Exercise
Strategy 10: Enlist The Support Of Experts
Success In Weight Management
The Body's Response To Weight Loss
Medications For Weight Loss
Medications For Weight Loss Can Help
Key Points - Part 2
Reflection
Activity: Weekly Goal
Tracking Tool: Weekly Visit Questionnaire
Introduction
Overview
Why Journal? - Part 1
The Journaling Experience
Why Journal? - Part 2
Why Journal? - Part 3
Seven Strategies for Long-Term Success
What To Journal
Journal Options
Look at the Big Picture
Emotional / Thought Record Journal
What Lies Beneath?
How to Journal: Part 1
How to Journal: Part 2
Forms of Food and Fitness Journals
Low-Tech vs High-Tech
Food and Activity Journal Resources: Part 1
Food and Activity Journal Resources: Part 2
Fitness Trackers
Connecting Food and Fitness Trackers
Emotion-Focused Journaling
A Tool for Success
Wrap-Up
Activity: Weekly Goal
Tracking Tool: Weekly Visit Questionnaire
Emotions - new responses to challenging feelings
Activity: Weekly Visit Questionnaire
Bonus Video: Emotions and the Brain
Aerobic Activity
"23 and 1/2 Hours" Video
Additional Resources
Links to Youtube Fitness Chanels
Exercising While on Optifast®
Activity: Weekly Visit Questionnaire
Introduction
Overview
Cornerstones of Healthy Eating
What Our Clients Often Say
The Challenges of Change
Awareness and Change
Cognitive Behavioral Approach: Part 1
The Change Challenge
Our Metabollic Brain: Part 1
The Brain-Body Connection
Our Big Brain
The Subconscious Component
Dopamine: The Learning Chemical
Our Body, Brain, and Lifestyle
Our Metabolic Brain: Part 2
Cognitive Behavioral Approach: Part 2
Elements of Our Modern Environment
Distraction and Distortion
Cues of Size and Variety
Activity: I Say, You Think
How Behaviors Are Learned
CSI: Crave Scene Investigation
Activity: Brainstorm
HALT Before Eating
SLOW Before Eating
Is It Food That Will Satisfy You?
Things to Do Besides Eat
Wrap-Up
Activity: Weekly Goal
Activity: Weekly Visit Questionnaire
Introduction
Review: The Cornerstones of Healthy Eating
Review: The Challenge of Change
Review: Why Change Is Hard
Skill vs. Will
Review: The Cognitive Behavioral Approach
Will Food Satisfy Me?
How Behaviors Are Learned
HALT
SLOW
Things to Do Besides Eat
Visualization Exercise
Skills of Change
The 80/20 Rule
Mindfulness of Thoughts
Get Active
Distraction
Manage Your Stress
Relaxation Techniques
Rather Than "No", "Not Yet"
Craving Train
Ambush Your Triggers
Assert Yourself
Broken Record and Fogging
Five Ways to Respond to Food Pushers
Thirsty?
Skills of Change
Your CSI (Crave Scene Investigation) Notes
Wrap-Up
Activity: Weekly Goal
Activity: Weekly Visit Questionnaire
Introduction
Cornerstones of Healthy Eating
The Challenge of Change
The Cognitive behavioral Approach
Manage Your Cravings
Layers of Influence
Is It Food That Will Satisfy Me?
HALT
SLOW
Skills of Change
Get Active!
CSI: Crave Scene Investigation
Small Steps Toward Success
The Metabolic Brain
Short-Acting Meal Signals
A Good Offense Is the Best Defense
Be Aware and Be Prepared
Celebrate Success
Wrap-Up
Activity: Weekly Goal
Activity: Weekly Visit Questionnaire
Fitness - Strength Training
Links to Youtube Fitness Chanels
Additional Resources
Tracking Tool: Weekly Visit Questionnaire
Module 10 - Stress Management & Mindfulness
Additional Resources
Bonus Video: "90:10 The Single Most Important Thing You Can Do For Your Stress"
Bonus Video: Perspective from a glass of water
Bonus Video - Mindfulness Myths
Mindful Eating Tips
Drop-Anchor-Audio-Exercise-2min Present Moment Awareness
Activity: Weekly Visit Questionnaire
Problem Solving - Intro & External World Problems
Problem Solving - Internal World Problems
Problem Solving - Building a house metaphor
Bonus Link- The Chess Board metaphor
Activity: Weekly Visit Questionnaire
Rethink Your Thinking - Intro
Rethink Your Thinking - Thinking Traps
Rethink Your Thinking - Choice Point
Rethink Your Thinking - The Sky & Weather
Bonus Video - Louise Evans presents "Own Your Behaviours, Master Your Communication, Determine Your Success"
Bonus - Stinking Thinking Worksheets
Stand up to 'stinking thinking'
Activity: Weekly Visit Questionnaire
Slide Decks for Modules 13 Through 24
Featured Recipes for Modules 13-24
Introduction
Transition Overview
Choices (Exchanges)
Module Overview
Energy and Macronutrients
Calorie Awareness: Part 1
Calorie Awareness: Part 2
Low Energy Density Eating
Structure Your Meals
Which Would You Choose?
Keep It Simple Approach
Plate Method Approach
Structure Your Day
Intro to Food Labels
Nutrition Facts Changes
Ingredients List Changes
Wrap-Up
Activity: Weekly Goal
Activity: Weekly Visit Questionnaire
Choose Your Foods Guide
Module 14 - Preventing Portion Distortion
Bonus: Portion Cues Experiment- Solids
Bonus: Portion Cues Experiment - Liquids
Activity: Weekly Visit Questionnaire
Introduction
Module Overview
Transition Overview
Choices (Exchanges)
Structure Your Day with Nutritious Meals
Structured Meals
Balanced Meals
Keep It Simple Approach
Plate Method Approach
Structure of a Day
Going Back to Getting Started
Comparing Optifast to Structured Meals
Breakfast
A Typical Breakfast
Breakfast Ideas
Lunch
Lunch Ideas
Snacks
Dinner
Dinner Ideas
Using the Plate Method
Meal Planning Worksheets
Plate Method Ideas
Additional Resources
Wrap-Up
Activity: Weekly Goal
Activity: Weekly Visit Questionnaire
Introduction
Module Overview
Transition Overview
Choice (Exchanges)
Macro vs Eating Pattern Approach
Top-Ranked Patterns
Mediterranean Diet
Foods Emphasized in Mediterranean Diet
Origins of and Research on Mediterranean Diet
Mediterranean Diet Pyramid
Healthy vs Unhealth Fats
Nutrient Profile of Fats
Seafood
DASH Diet
Foods Emphasized in Dash Diet
Origins of and Research on DASH Diet
DASH Guides
DASH and Potassium
How Are We Doing as Canadians
What the CCHS Tells Us
Additional Resources
Wrap-Up
Activity: Weekly Goal
Activity: Weekly Visit Questionnaire
Module 17 - Flexibility & Stretching
Links to Youtube Fitness Chanels
Copy of Additional Resources
Activity: Weekly Visit Questionnaire
Activity: Weekly Goal
Bonus Video - "The Science Is in: Exercise Isn’t the Best Way to Lose Weight" Video
Introduction
Overview
Introduction to the "Supermarket Secrets" Video
"Supermarket Secrets" Video
Reflection on the "Supermarket Secrets" Video
Real Food is Minimally Processed
Shop the Perimeter
Staples
Introduction to the "Navigating the Supermarket Aisles" Video
"Navigating the Supermarket Aisles" Video
Reflection on the "Navigating the Supermarket Aisles" Video
Shopping Smart
Nutrition Facts
Percent Daily Value
Salt
A Cautionary Tale
Introduction to Module Resources
Additional Resources
Activity: Weekly Goal
Activity: Weekly Visit Questionnaire
Introduction
Overview
Toolbox of Change
Keys to Success
Definining Motivation
The Five Rs of Motivation
Why Am I Doing This?
Readiness for Change
Slipping Toward Success
Lapses
Introduction to the "Soothe Without Food" Video
"Soothe Without Food" Video
Reflection on the "Soothe Without Food" Video
Pros and Cons of Change
Motivational Cues
Reward or Nurture Yourself
Introduction to Additional Resources
Additional Resources
Wrap-Up
Activity: Weekly Goal
Activity: Weekly Visit Questionnaire
Introduction
Tips for Planning Your Food Day
Breakfast
Great Grains
Power Up with Protein
Meal Frequency
Lunch
"3 Easy, Healthy Lunch Ideas for Work" Video
Reflection on the "3 Easy, Healthy Lunch Ideas for Work" Video
Veggies - They're Not Just for Salads
Meal Time
Balanced Plate or Reduced Carb Approach
Plan to Succeed
Additional Resources
Activity: Weekly Goal
Activity: Weekly Visit Questionnaire
Balanced Fitness
Links to Youtube Fitness Chanels
Copy of Additional Resources
Bonus Video "The Science Is in: Exercise Isn’t the Best Way to Lose Weight"
Tracking Tool: Weekly Visit Questionnaire
Module 22 - Low Carb vs Low Fat? Is that the question
Activity: Weekly Goal
Activity: Weekly Visit Questionnaire
Eating out & Special Occasions - Considerations
Eating Out & Special Occasions - Tips & Strategies
Eating out & special occasions - menu review activity
Eating Out Worksheet
Bonus - Resources on Eating Away From Home
Eating-away-from-home
Bonus - Alcohol Tips (Diabetes Canada)
Activity: Weekly Visit Questionnaire
Science of weight revisited - part 2
Science of weight revisited - 10 Strategies to work with your body
Science of weight revisited - part 1
Science of weight revisited - medications
Science of Weight - Wrap up
Bonus Video - How Does Your Body Know You're Full
Bonus Video - How to Lose 50 Pounds and Keep Them Off
Activity: Weekly Visit Questionnaire