Week 2: A Note For The Group Leader
There is a “Keeping It Real” message for you to play for the group today. Also, you’ll be reminding people that this is an order week. So, plan to allow at least 5 -8 minutes time at the end of the meeting.
Goal of Week 2 is to be sure that people understand:
-How to do the modified fast properly and create meals -The importance of using the Patient Portal and logging Urge Journal entries -How to use this week's stress relieving technique
Week 2: Well Begun is Half Done – Part 2
Well, here we are at Week 2. Hope you all had a good week.
Today’s meeting is still all about getting started and we’re going to be talking about your experiences this past week but for now, as we did last week, we’re going to begin with listening to this week’s lesson.
Play the lesson.
Discussion Point 1:
Today, we're going to start getting used to sharing our journey in the group setting.
So, how did you do last week and – how do you feel about it? Did you have problems or find it smooth sailing? Please, share one success and one struggle you experienced during your first week. Who’d like to start us out?
If no one volunteers, just call on someone. Try to get several people to respond.
For those who said they had some struggles last week, let's work together to come up with ideas of how to deal with them. Who wants to begin?
If no one speaks up, call on someone who expressed problems or issues with the first question. Get suggestions from the group.
Don’t move on to the next person until you and they are satisfied that they have some ideas on what to do moving forward.
Discussion Point 2:
As the lesson pointed out, using the Patient Portal and especially your Urge Journal faithfully is key to identifying the source of problems you may face during the program.
For example, if dealing with food urges was your biggest issue this past week, the entries you made in your Urge Journal can really help you. You’ll want to investigate and see if you can find a pattern there. Are there certain circumstances, times of day, or feelings you have that seem to lead you to want to eat?
If your biggest issue was disappointment with your weight loss, you’ll want to look at your logs recording what you ate and consider whether you actually recorded all the food you ate – and did you really accurately count all the calories you took in?
Or, did you do any of this at all?
If you're not already doing it, know that it's really important to get into the habit of recording all of these things in the Patient Portal every day.
Your entries in the Patient Portal, especially charting in your Urge Journal, are crucial for your success. And sharing them from time to time is going to be part of the group experience.
Look around at people’s expressions to see their response as you ask the following questions. If someone is nodding a “no” or looks hesitant or uncertain, ask them if there is anything that they haven’t been doing and why – or any thoughts about this they’d like to share with the group.
So, did everyone log in what you ate?
Did you record your eating urges? Did everyone here record a least one or two eating urge entries for each day this week?
If you didn’t, why not?
Please think about this: If you’ve been having some problems with doing all of this, now may be the time to bring it up and discuss it so you can get some help and advice from the group. Does anybody want to discuss this before we move on?
Wait to see if people have anything to share, and then move on.
Discussion Point 3:
The lesson talked about beginning to act like a lean and trim person to begin thinking like one and suggested some new “Better for Me Behaviors” for you to adopt. Who remembers some of these new behaviors?
Have people name what they remember. Read any that don’t get mentioned. Here are the “Better for Me Behaviors” from the lesson:
-Eat at the dining room or kitchen table, not in front of the TV or in the car. Make it nice and pleasant, but eat at the table only.
-Sit down to eat. Do not eat while preparing meals or standing, especially over the sink. You will be more aware of what you eat if you eat sitting down.
-When eating, only eat. Do not watch TV, read, or do anything else.
-Eat from a smaller plate. We tend to want a full plate no matter what the size. So smaller plates from now on.
-Don’t put serving dishes on the table. It makes it easier to take a second helping.
-Plan a delay in the middle of the meal where you talk or drink a non-caloric beverage.
-Chew your food well. Digestion starts in the mouth, so chew each piece of food until it is liquefied in your mouth with the saliva well mixed in.
-Eat slowly, don't gobble down your food (have you ever noticed that thin people are often slow eaters?).
-Stay rested – get enough sleep.
-Consider curtailing some social activities for the time being. Put yourself first for now and keep in mind that the modified fast is a temporary situation. Give yourself permission to take control of social activities.
-Don’t play games or try to fool yourself about your food intake and what you are eating.
And, on the subject of not playing games or trying to fool yourself, according to the lesson, what is the definition of cheating?
Cheating = “CHoosing to EAT.” It is a choice; you are never out of control
Discussion Point 4:
Today’s lesson talked about stress and gave us another “Better for Me Behavior,” a simple practice for dealing with stress. It’s a breathing technique to use it “in the moment” when you feel the stress reaction coming on. Let’s take a few minutes to practice “The Pause that Refreshes,”
When you feel the stress building up
-Close your eyes. -Take a deep breath in, allowing your stomach to expand. -Pause for a moment. -Now slowly let the air out completely. -As you breathe in, imagine warm soothing air coming in, and as you breath out, imagine cold, icy air – along with all your stress – flowing out. -You may need to repeat this a few times.
Have people practice the breathing technique for a minute or two.
Discussion Point 5:
Now, the lesson added a couple more things for you to start doing each week which are to start taking your measurements and tracking your steps. This week, you will start logging all of this in the “Record Weights and Measurements” section of the Patient Portal.
The other assignment you have is to take that photo – a full body picture of yourself. The lesson suggested in the nude but if you’re not comfortable with that, in underwear or a swimsuit is fine. But, don’t kid yourself here, you’re not looking for the most flattering photo, you want to see the reality. And it’s just for you to see, no one else.
So, does anyone have any questions about any of this?
Before we wrap-up today's meeting we have a short message from Doctors Answer Lite called a Keeping it Real message. Occasionally, throughout the course, we will play a Keeping it Real message as support and guidance for the group.
Keeping It Real
We’re at the end of our meeting today...If any one came up short on entering urge entries in My Journal, now is the time to think about why you are resisting using this important tool. You won't be successful long-term unless you commit to using My Journal now. So, start recording those urges, as well as your daily meals, water and movement! It will be well worth the small investment of your time.
And, finally, remember, this is an order week! It's important that you place your order for the next Program Segment – that is, for weeks 5 - 8 – right away. It's best to do it right after this meeting. If you can't do it immediately, be sure to get your order in within 3 days from right now to ensure you get your shakes on time.
Hope you have a great week! See you next time.
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