The Boost Apr 2021
Service update
Just a reminder that we are still running our support group throughout 2021. They run the first Tuesday of every month and will be via Zoom for the foreseeable future. It is facilitated by different members of the bariatric surgery team each month. The next one will be on 13 Apr at 4–5pm with our clinical nurse specialist, Nuala.
Just a reminder that Bariatric Psychology is creating a new psychology clinic. Thank you for those who have contacted us to book in already! You will receive a notification with your appointment time in April.
Our clinics will have 15-minute slots that you can book into. Each phone call will be 15 minutes long and you can book to be in our clinic by calling 020 3315 3319 and requesting an appointment. Please request an appointment if you have concerns over your mental health or your eating behavior.
Quote from team
“A little progress each day adds up to big results.”
Monthly challenge
This month’s challenge involves stepping outside of your comfort zone.
The familiarity of our comfort zone helps us to feel safe and secure. We can avoid having to face uncomfortable situations or feelings—no wonder so many of us never want to step outside of it!
But, stepping outside of your comfort zone allows you the opportunity to learn and grow. The things you achieve when outside of your comfort zone increases your belief in your own ability to make changes and accomplish new things. Also, the more we can make a habit of pushing ourselves out of our comfort zone, the easier it becomes, as a natural momentum begins to occur.
Stepping outside of your comfort zone is uncomfortable! Expect and allow this feeling. With time, this feeling will fade away and be replaced with accomplishment.
Comfort zone challenge ideas:
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Unplug—take a break from technology and go for a walk while leaving your phone at home.
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Try a new recipe and cook something new.
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Walk somewhere that you would normally drive.
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Resist a craving—notice the craving and set a timer for 15 minutes before you decide how to respond to it. See how delaying your craving feels and what impact it may have!
Recipe to try
Salmon and baby spinach salad
Ingredients
- 120g salmon fillet grilled as per package instructions
- 90g baby spinach + 100g mixed leaf salad
- 4 cherry tomatoes
- 1 tsp extra virgin olive oil
- 1 tsp lemon juice
- ¼ red onion
Method
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Make a salad with the spinach, leaves, chopped tomatoes and sliced red onion.
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Combine the lemon juice and olive oil and a small pinch each of salt and pepper to make a dressing.
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Place the salmon (you can serve it hot or cold) on the salad and drizzle over the dressing.
Optional: Add 2 tbsp of cooked wholegrain rice or bulgur or quinoa or 2 whole grain Ryvita crackers
Photo/recipe credit: Salmon and baby spinach salad on Weight Loss Resources
Compassionate corner
Imagine your weight as monster and that you spend your time in a tug-of-war with it. You’ve got one end of the rope, and the monster has the other end. And in between you, there’s a huge bottomless pit. You constantly pull backward as hard as you can, but the monster keeps on pulling you ever closer to the pit. What’s the best thing to do in that situation?
Pull harder?
Well... that’s what comes naturally, but the harder you pull, the harder the monster pulls. You’re stuck. What else could you do?
How about dropping the rope?
The monster’s still there, but now you’re no longer tied up in a struggle with it. Now you can do something more useful.
This metaphor can be a helpful way of describing the relationship we face with our weight and consider if there is a different way to live.
It is not easy to let go of that rope as we have been in a tug of war with our weight monster for years. However if we are able to let go of the rope (even for a short periods of time) it doesn’t mean the monster goes away or it is any less important BUT it allows us a little more freedom to turn our attention to other activities at the same time as managing our weight monster.
For example: If you are noticing your weight monster is making negative comments about the way you look why don’t you try and change your focus of attention and do something more helpful such as talk to a kind friend, do some physical activity, read a book. This does not make the comments go away but it helps change your awareness towards something more constructive.