Office holiday closure, THANK YOU, and Eat, Think & be Merry!

Our office will be closed from Mon. Dec. 19th to Mon. Jan. 2nd. We will re-open at 8:00am on Tues. Jan. 3rd.

We want to send out a HUGE thank you to all of our clients who braved through the construction on Carling over the last 8 months to come see us! The construction is now over - all roads and ramps in our area are open again and traffic is moving more smoothly on Carling Ave.

We wish you and yours a WONDERFUL holiday season and all the very best for 2012!! We'll see you in the New Year!

- The Team at Dr. Bishop's

EAT, THINK & BE MERRY

~Adapted from Best Health Magazine Dec. 2011~

This time of year can be incredibly difficult when it comes to food. With so many social events and hosting obligations, many of us tend to feel very overwhelmed and hopeless when it comes to continuing with healthy eating. While it's easy to "give up” and decide to start again in January, it's worth it to be mindful during the holidays…that way, you head into the New Year feeling empowered and in control. Again, it's about trying to get away from the "all-or-nothing” mentality…we don't have to deprive ourselves during the holidays to continue on this path to a healthier future.

Best Health Magazine had a great article in its December 2011 issue about how to be mindful during holiday parties. Dietician Sue Mah discusses 8 tips on how to manage this time of year. The best way to get through social events without putting on weight is to practice mindful eating - focus on what you eat and how you eat. We can all practice mindful eating and still enjoy all the festivities of the season without feeling deprived.

1. Do a walkabout. Before even taking a single piece of food, stroll around the buffet table (or hors d'oeuvres area) and consider all of the different options. Mentally classify dishes or desserts as "must try” or, "can do without it today.” Begin by serving yourself the 5 "must try” foods in small portions on your plate. If you can, go for higher-protein options – these will keep you more satisfied.

2. Slow down. Many studies show that those who chew their food longer tend to consume less. While most of us don't count the number of times we chew, the point is to really savour every bite. If the dish is especially decadent, put the fork down and sip water in between each mouthful. This will make the dish last longer which in turn creates a greater sensation of fullness.

3. Drink from taller glasses. Fluid looks deceivingly like more when poured into a tall, skinny glass versus a short, wide class.

4. Watch portions. There is a lot of evidence that bigger dishes and bigger spoons can lead to overconsumption of food. If you can, use a lunch-size or salad plate and keep an eye on how much you serve yourself.

5. Keep your distance. Try to stand further away from appetizers and party snacks. When the food is easily within reach we tend to grab for it more frequently.

6. Put everything on a plate. While it's easy to grab finger foods or snacks, placing everything on a plate allows you to be more aware of the amount of food you're having. Sitting down to enjoy your food helps you pay attention and focus on feeling more satisfied.

7. Tell a story. Once you finished the first plate of food, sit back and plan on chatting with the people around you. This allows your body time to adjust to the food you've eaten, and to really realize whether you're full.

8. Drink water. Alcoholic beverages and other cocktails at this time of year tend to be high-calorie and full of sugar. Try drinking a glass of water between every cocktail; or, take a sip of water for every sip of alcohol you have. By doing this you'll feel more full and you'll also limit the amount of calorie-laden beverage you might otherwise consume. We tend to retain fluid when we drink alcohol; drinking lots of water helps prevent this from happening.

As we move into the holiday season, focus on the positive choices you make and remember that you can always get back on track. Never give up on your goal of achieving a healthier lifestyle. Every small change we make pushes us in a more positive direction! You can and WILL achieve success - just keep trying!

Dr. Doug

"Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan.”
– Tom Landry