ipcoachz's Blog

A journey to health, wellness and gratitude


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Monday Morning Motivator – MOVING ON

Monday Morning Motivator – Moving On

Motivational Moment: “None of us can change our yesterdays but all of us can change our tomorrows.” ~Colin Powell We often are paralyzed by fear of tomorrow, fear that we can’t do something, that we have no choice, that things won’t work out. This is what keeps us in the same place doing the same things and never moving ahead.  Yet what we need is to make a decision, dive in, stick with it and simply, just DO IT! When this happens, we open up space for the things we want to manifest. So living the way you have been and the choices you have made have gotten you here.  You cannot go back and change it.  What you can do is decide what you want and change tomorrow to be just that.  Will it take time?  Yes.  Will you stumble?  Probably.  What needs to be done is to pick up and keep moving in the direction of our dreams. Today’s post won’t be focused so much on diet, but on moving forward with our lives and our goals, a part of which is creating a healthy body and nourishing it properly.

Also, and for clarity, I am no longer working in Fort Saskatchewan but am still very passionate about weight loss and lifestyle and involved in Edmonton. This is my personal blog about my life and what I want to share with others.


Good Morning Monday. Another week that we have to create our future.  How many of you have felt trapped by life’s circumstances?  We get up every day and face the yawning pit of resignation, trapped in our unhealthy bodies, eating on the run because we tell ourselves we have no time.  We are running all day doing things that we feel we need to do, taking care of our “responsibilities”.  We go to jobs that we are unfulfilled in, we are over-extended trying to meet the demands of others whether they are bosses, spouses, children. We tell ourselves we are too tired and busy to exercise and then we collapse into bed at night exhausted, another day gone, another day older, and no closer to living our dreams and our goals. We say to ourselves, someday, when I lose weight/win the lottery/get a dream job/retire (insert your perceived reality here) happens, I will be able to relax/be happy/go on vacation/paint/sculpt/ travel/lose weight (insert your dream here).  I know you see where I am going with this.  You are not alone. Many of us feel this way.  We are running on the hampster wheel of life, running, sweating, doing lots, exerting energy, and never getting one step closer to what we truly desire.  All is not lost however.  We can do this, it just takes us focus and a structure that allows for us to take small daily steps to move forward towards our dreams. One of the first things we need to do is let go of the past.

Sometimes, it is painful to move forward and let go of the past. Whether we are looking at changing our habits, changing our work situation, changing our family situation, or doing an overhaul of our lives, there are things that we can do to help ourselves.

http://www.wikihow.com/Leave-the-Past-Behind

We can make those lasting changes. There are really 5 steps that we need to take to get there and it begins with contemplation.  The link below offers us a look at those steps.

http://www.mindbodygreen.com/0-18355/5-steps-to-take-if-youre-finally-ready-for-lasting-change.html


Recipes

Now that BBQ season is almost upon us, you may be looking for some great meals all perfectly acceptable for Phase 1

Perfect Grilled Chicken (great for all phases)

The perfect spice rub for the perfect chicken breast

Perfect Grilled Chicken final

Ingredients:

  • 1 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1 1/2 tablespoon olive oil
  • 1-3 1/2 lbs boneless chicken breasts

Directions:

  1. Mix all the spices in a bowl, dump in large zip lock back
  2. Add olive oil, massage outside of bag until mix is saturated.
  3. Place chicken breast in bag, massage mix onto chicken until evenly covered.
  4. Heat grill to medium-high heat
  5. While the oil heats up, rub all of the spice mixture all over the chicken breasts.
  6. Cook chicken on grill.

Thank you Andover Diet Clinic for posting this wonderful chicken recipe

Also try grilling zucchini, mushrooms, red peppers and asparagus in a foil cake pan in which you have poked holes for smoke to move through. Toss with a little olive oil, salt, pepper and garlic then grill on the upper rack of your BBQ.  Makes a healthy and yummy side dish.

Looking for a refreshing warm weather dessert for phase 1 dieters? Try the following:

MANGO SUNRISE

For All Stages of the Ideal Diet Protocol

Mix the Raspberry Jell-O and the Peach Mango Drink in a bowl. Refrigerate until solid.  It will separate into 3 ‘Sunrise’ colors. It’s delicious enough to serve to guests!


HEALTH AND WELLNESS: In keeping with my Monday morning goal of sharing interesting information and articles that relate to health and wellness, the following has some interesting information with respect to weight gain and stress. Our 21st century lifestyle involves high levels of stress which are detrimental in so many different ways to our lives.

http://www.webmd.com/diet/can-stress-cause-weight-gain?page=1

Following some of the suggestions for stress reduction in the aforementioned article are great.  Although I do see the value in the suggestion about diet, it has been my personal experience that when things are out of control, the one thing I am able to control is my diet.  Not only that but being in a healthy, low carb, adequate protein, alkaline ketogenic state, actually helped me with my fatigue, my brain fog and my stress.  I slept better and was able to concentrate and focus on what my stressors were and then deal with them one at a time. This was especially important as one of the major stressors I had was my health, weight and overall inability to live.  Here is more information about belly fat and adrenal fatigue, all triggered by stress. Good ideas here on what to do.

https://www.womentowomen.com/healthy-weight/weight-loss-and-adrenal-stress-2/


 

ALL ABOUT YOU

As I continue this Monday Morning Motivator series, I want to know about you, what you want.  What issues would you would like to see addressed?  Do you have any ideas and tips you would like to share have that make your life work?  Please leave me a comment and provide me your input.


FUN TIME! A chuckle for your week….


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Monday Morning Motivator – Change

Motivational Moment: ““You will never change your life until you change something you do daily.” ~Mike Murdock  What are you changing daily?  Are you making your diet a “temporary” change or are you creating new habits to ensure the change is “permanent” and lasting with respect to your lifestyle and eating?  Remember that if you continue to do what you have always done, you will always get what you always got.


Good Morning Monday. Hello again and welcome to another week. Our focus this week is change.  I remember someone saying to me recently, “How do you eat an elephant? One bite at a time!” I am learning in my own journey, that even with everything I have accomplished, when I am stressed, sad, tired, or angry, it is very easy to slip back into the old, ingrained bad habits that got me to 300 + pounds. It is also very easy to slip back into the negative self talk and blame that goes on in my head.  I say things to myself like “what’s wrong with you?” “You are stupid!” “You should know better!” These thoughts and what we say to ourselves are self-destructive and perpetuate our bad habits even more.  When that voice speaks up, we hear it and we need to acknowledge it and say “STOP!”.  This is a habit we need to make so that we change the pattern of our thinking and empower us to succeed, not just with our health goals but in all other aspects of our lives. It’s important to remember to love ourselves.  How many times does the voice in our head tell us we don’t care when we really do?  It tells us we deserve a treat when it’s not good for us? It tells us we have no choice when we are the Masters of our Destiny and can make choices to forward our thinking. Now we all know that 30 days of doing something forms a habit.  What is important though is that 110 days of consistently sticking to something creates a permanent and lasting change.  If we deviate during that 110 days, the clock is reset and it takes another 110 days to create the permanent change.  Ready for the challenge?  Make a point of changing something and saying STOP to your negative inner self for 110 days and see what you create.

http://www.smh.com.au/lifestyle/diet-and-fitness/how-to-change-your-bad-eating-habits-20141015-113myz.html


Recipes

Looking for a fresh and delicious lunch or cold supper? Here is a curried chicken salad we can all enjoy.

Curried Chicken Salad

Mix each bowl separately and then combine when done. Serve over salad or as a wrap in a romaine lettuce leaf. (2 Servings)

Bowl # 1:

3 Cooked Shredded Chicken Breasts
1/3 cup finely chopped celery
1/3 cup finely chopped onions
¼ cup fresh cilantro chopped

Bowl #2:
½ can water chestnuts (make sure no carbs)
Walden Farms Mayo – enough to create creaminess
1 Tbs Cumin
1 Tbs Curry
Pinch salt
½ tsp approved mustard
Black pepper to taste

Not feeling like having more pudding but craving chocolate? How about trying a non-restricted Chocolate Bark?

Chocolate Bark

IP chocolate pudding (or any pudding of your choice)

(the next 2 ingredients are not needed if you are not doing the choc pudding)
-2 tbsp cocoa powder
-1tbsp instant coffee

2 tsp splenda or stevia

8 oz of water (depending on consistency, could be less)

Shake, pour in aluminum pie plates or place on parchment paper on cookie sheet. Freeze (30-45min)
Take out of freezer, break chocolate into pieces
Place in container, keep in freezer.

I want to acknowledge and thank Ideally You and their website for having these recipes posted for us to try.


CONTEST FUN TIME: We are continuing our contest for all IP Dieters. Please submit your favorite recipes that are Phase 1 friendly. We will select and feature one recipe each week. If your recipe is selected, you will be acknowledged, your recipe will be shared with everyone and we will have a small prize for you. Send your recipes to me at ipcoach@yahoo.ca


HEALTH AND WELLNESS: In keeping with our Monday morning goals of sharing interesting information and articles that relate to your health and wellness, the following has some interesting information regarding empowerment. You may wonder what empowerment has to do with health and wellness, yet it has been shown over and over again that people living positive, fulling and empowered lives are healthier, they may live longer and they have a higher level of life enjoyment.

http://www.mindbodygreen.com/0-18268/empowering-questions-that-helped-me-lose-125-pounds-keep-it-off.html

We know that change takes time and that any form of change, even good change, can be stressful.  How we choose to manage that stress is what matters.  If you check out the link below you will find 3 quick easy steps to some stress relief.

http://operationmeditation.com/discover/how-to-de-stress-yourself-in-3-quick-and-easy-steps/


FUN TIME! A chuckle for your week….

Image result for weight loss funny memes

 


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Monday Morning Motivator – Movement

Motivational Moment: “Movement is a medicine for creating change in a person’s physical, emotional, and mental states.” ~Carol Welch – Are you moving today? Do you have stress? Excess Energy? Take a walk, do some yoga, stretch, breathe deeply. Movement of any type is healthy and good for you.

Good Morning Monday. Hello again and welcome to another week. Our focus this week is movement. How many of you move daily or are you confined to your desk during the week, nose to the grindstone? Although we don’t recommend strenuous exercise in Phase 1, we do encourage you to move, be mobile. There are many mental and physical benefits to something as simple as a daily 20 minute walk, doing some yoga, engaging in physical play with your children. This all has value. In fact, “Prolonged sitting was associated with higher mortality from all causes, as well as increased incidence of cancer, cardiovascular disease, and type 2 diabetes, even among people who exercise regularly, according to a meta-analysis published in the January 20 issue of the Annals of Internal Medicine.” This means that it is especially important that we take breaks during the day to move, rather than just sit. It’s not always easy, but something to bear in mind. Even a stretch and a bit of a walk during a bathroom break can make a different. For more information, check out this article on the serious effect sitting and being sedentary has on your mortality

http://www.medscape.com/viewarticle/838356

Recipes

Looking for something a little different from the usual chicken breast and frozen broccoli?  How about trying this?  Add some cauliflower mashed potatoes and you have a satisfying meal.

Balsamic Chicken Bake (great for all phases)

Balsamic Chicken Bake

 

 

 

 

 

Ingredients:

4 boneless, skinless chicken breast

4-5 garlic cloves, crushed

1 cup basil

1/2 tablespoon olive oil

1 tablespoon Walden Farms Balsamic Vinaigrette

1/4 cup water

1/4 cup water

1 cup sliced mushrooms

1 package cherry tomatoes, halved

Directions:

Preheat oven to 350 degrees.

Spray with cooking spray a glass baking dish. Place chicken breast in pan. In a bowl combine garlic, basil olive oil, Walden Farms Balsamic dressing, water, mushrooms and cherry tomatoes. Spread over the chicken and bake until the chicken is cooked approximately 30 min.

How about a tangy citrus dessert?

KEY LIME TARTS

(limit 2 tarts for stage 1 & 2)

4 + 1 packets of True Lime flavoring (approx. 1 level teaspoon)

A little Splenda or Stevia to taste

1 packet of Ideal Protein Vanilla Pudding

1 packet of Ideal Protein Maple Oatmeal

1 egg white

Mini-muffin baking cups

Non-stick spray

2 egg whites for meringue

For the filling:

Dissolve one teaspoon of True Lime flavoring in approx. 3 oz. of water. Add a little Stevia to taste. The taste should be sweet but tart. Add the contents of one Ideal Protein Vanilla pudding and mix well until smooth. No lumps. The consistency will be thicker than your normal pudding. Cover and refrigerate.

For the crust:

Pre-heat the oven at 350 F. Mix 1 packet of Ideal Protein Maple Oatmeal with the egg white and 1-1 ½ oz (30-45 ml) of water, just enough for a stiff but manageable dough to form.  Lightly coat your muffin tins with non-stick spray. Moisten your hands (if you don’t, the ‘dough’ will stick to your fingers) and form little balls using approx. 2-3 teaspoons of dough. Place one dough ball in each baking cup. Press dough down as thinly as possible across the bottom and the sides forming a little ‘cup’ (the dough will “poof” a little during baking). Bake for approx. 5 minutes or longer, if necessary. For crispy tart shells, remove them from the muffin tin and place them upside down on top of the tin and bake for a few more minutes until golden brown. If the cup cake shells are too thick, don’t bother as they will be too hard. Cool on a wire rack. Take key lime filling out of the refrigerator and stir in the last packet of True Lime flavoring to give you’re filling an extra tangy Florida key lime bite.

For the meringue:

Beat two egg whites until stiff peaks form.  Fill ‘pastry’ shells till not quite full. Garnish with a small dollop of meringue and a paper-thin slice of fresh lime.

Yield: about 6 tarts or 2 Ideal protein food portions

 

CONTEST FUN TIME: We are continuing our contest for all IP Dieters. Please submit your favorite recipes that are Phase 1 friendly. We will select and feature one recipe each week. If your recipe is selected, you will be acknowledged, your recipe will be shared with everyone and we will have a small prize for you. Send your recipes to me at zenoviamoroz@yahoo.ca.

HEALTH AND WELLNESS: In keeping with our Monday morning goals of sharing interesting information and articles that relate to your health and wellness, the following has some interesting information hypertension.  Salt was once thought to be an issue, however, studies now point the finger at sugar and processed food with high sugar content having more of an impact

http://www.medscape.com/viewarticle/836445

I have shared this link before but it’s worth sharing again.  It is a CBC Fifth Estate expose done in October 2013 called the Secrets of Sugar.

FUN TIME! A chuckle for your week….

 


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Monday Morning Motivator – Cancer Awareness

Motivational Moment:

breast cancer quotes “The goal is to live a full, productive life ...

Good Morning Monday. Hello again and welcome to another week. Our focus this week is cancer as April is cancer awareness month.  Many cancers have now been linked to obesity and our consumption of high levels of processed foods and sugars. It is important to be aware of this and do what we can to help ourselves stay healthy.  We also want to let you know that we are doing an Introduction to Ideal Protein on Monday, April 20, 2015, at 7:00 pm, at our clinic in Fort Saskatchewan, 101, 10010 – 88 Avenue.  If you know someone who is interested in learning more about your success along with the bonus health benefits, this is an “ideal” opportunity to find out about our program.  Please confirm your attendance with your guest by calling us at 780-998-2248.

Cancer Statistics in Canada [1]

  • In 2009, about 810,045 Canadians diagnosed with cancer in the previous 10 years were alive. This represents about 2.4% of the Canadian population or 1 out of every 41 Canadians.
  • Based on 2006-2008 estimates, 63% of Canadians diagnosed with cancer are expected to survive for 5 years or more after a cancer diagnosis.
  • Cancer is a disease that mostly affects Canadians aged 50 and older, but it can occur at any age.
  • 2 out of 5 Canadians (45% of men and 41% of women) are expected to develop cancer during their lifetime.
  • Lifetime probability of developing cancer in Canada is 45% (1 in 2.2) for males and 41% (1 in 2.4) for females.

There is some interesting information regarding cancer risk being reduced by weight control and weight reduction.  Even with some studies being inconclusive, it is noted that health benefits do exist when a person loses 7 – 10 % of body weight and obesity related cancer risks decrease when 30% of excess weight is reduced.

http://www.cancer.gov/cancertopics/causes-prevention/risk/obesity/obesity-fact-sheet


Recipes

Omelette Cakes (a spring recipe)

This makes a great breakfast, brunch, lunch or even supper.

Serves one person

4 eggs, whisked
1⁄2 cup leeks, chopped
1⁄2 cup mushrooms
1⁄2 cup green onions
1⁄2 cup tomatoes, sliced
1⁄2 tsp paprika
1⁄2 tsp cumin
1⁄4 tsp grape seed oil
sea salt & pepper to taste

Cooking Directions:

Preheat the oven at 375°F.
In a hot non-stick pan with grape seed oil, add mushrooms, leeks, sea salt and pepper; let cook.
Add green onions; let cook.
Before the onions change color, add tomatoes, paprika and cumin; remove from heat and let cool down.
Once the vegetables have cooled down, in a small bowl, mix together with the whisked eggs.
Lastly, pour mixture into a few muffin tins; place in oven until cooked.
Enjoy this delicious meal!

Are you missing your cookies?  Looking for a satisfying cookie snack?  Try these and let us know what you think:

Ideal Protein Chocolate Zucchini Cookies Recipe

  • Ideal Protein Crispy Cereal
  • Ideal Protein Chocolate Drink Mix
  • 2 egg whites
  • 1 teaspoon baking powder
  • 1.5 teaspoon oil
  • 1 Pack of Splenda or Stevia or 2 teaspoons Torani Sugar free white chocolate syrup
  • dash of cinnamon
  • dash of sea salt
  • 1 teaspoon vanilla extract
  • 2 cups shredded zucchini

Instructions:

Preheat oven to 350F. Using a rolling pin, gently crust the crispy cereal while still in the unopened package.  Mix all the ingredients together except for zucchini until thoroughly mixed.  Add shredded zucchini which you have blotted dry with a paper towel and incorporate into chocolate mixture.  Spray a non-stick muffin pan with non-stick spray and then evenly add your chocolate mix to make 12 cookies.  Bake for 12-15 minutes and then let cool in pan.

1 serving is 6 cookies which is 1 Ideal Protein serving and 1 cup of vegetables. 


CONTEST FUN TIME: We are continuing our contest for all IP Dieters.  Please submit your favorite recipes that are Phase 1 friendly.  We will select and feature one recipe each week.  If your recipe is selected, you will be acknowledged, your recipe will be shared with everyone and we will have a small prize for you.  Send your recipes to me at zenoviamoroz@yahoo.ca.

HEALTH AND WELLNESS: In keeping with our Monday morning goals of sharing interesting information and articles that relate to your health and wellness, the following has some interesting information on the link between sugar and cancer:

Cancer Loves Sugar CBS 60 Minutes April 2012


FUN TIME! A chuckle for your week….


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Monday Morning Motivator – Nutrition News

Motivational Moment: “If hunger is not the problem, then eating is not the solution.” ~Unknown. Ask yourself, am I really hungry or am I thirsty, fatigued, bored or upset?

Good Morning Monday. Hello again and welcome to another week. Our focus this week is nutrition. How many of you read food labels? How many of you even know how to read food labels? I mean, what does all of that stuff really mean and why does it matter? Well first of all, what does matter is that food labels show you the portion size of the food they are referring to along with the nutrition and ingredients in the food. Many of us get up in the morning, put cereal in a bowl, add milk and eat. We don’t measure or weigh the cereal we just pour it from the box into the bowl. Chances are, we are eating way more than we realize when we are doing this. For example, many cereals show 1/2 cup to be 1 serving so the nutrition label is based on that. I don’t know about you but when I just pour it into a bowl, I usually end up with between 1 1/2 to 2 cups of cereal.  This means that we are consuming way more than we think we are in calories and carbohydrates. Check out the following article for more information on reading nutrition labels and how that will help you now and in the stabilization and maintenance phases of the Ideal Protein Protocol.

https://www.eatrightontario.ca/en/Articles/Nutrition-Labelling/Decoding-the-Nutrition-Label.aspx

Recipes

How many of you find you are missing your “bread”?  Well here is a recipe that might make you feel like you are having your “bread” and eating it too.

Ideal Protein Herb and Garlic Potato Rolls

Prep time: 5 mins
Cook time: 10 mins
Total time: 15 mins
Serves: 1
Ingredients
  • 1 pack of Ideal Protein Potato Puree
  • 6 tbsp 100% Egg Beater Egg Whites or 2 egg whites
  • ½ tsp baking powder
  • ⅛ tsp baking soda
  • ¼ tsp fresh or dash of dried rosemary
  • ¼ tsp garlic
  • Olive oil spray
Instructions
  1. Preheat oven to 350 degrees.
  2. Whip egg whites until bubbly – not stiff.
  3. Mix all other ingredients in with the whipped egg whites.
  4. Spray 5 muffin tin slots with olive oil spray and pour mixture about ½ of the way full.
  5. Bake in the oven for 8-10 minutes.
Missing your desserts?  Want something yummy and decadent?  How about trying this:

 

Chocolate Mug Cake
1 pkg Chocolate Drink (or any IP drink – do not use pudding)
1 egg white
1 teaspoon baking powder
1 tablespoon olive oil
1 teaspoon splenda
Splash of vanilla

Put the drink mix in a big mug and add enough water to bring it to a slightly watery pudding consistency, just enough to be able to mix easily. Add the other ingredients (egg white, baking powder, olive oil, splenda, vanilla). Mix it like crazy with a big fork till it’s silky smooth the put it in the microwave for 3 minutes ON TOP OF A BIG PLATE – Watch as it expands like crazy and let cool and then ENJOY!

Zenovia’s variation: top the mug cake with Ideal Protein Maple Syrup and Walden Farms marshmallow cream for an extra special dessert…yummy

CONTEST FUN TIME: We are continuing our contest for all IP Dieters.  Please submit your favorite recipes that are Phase 1 friendly.  We will select and feature one recipe each week.  If your recipe is selected, you will be acknowledged, your recipe will be shared with everyone and we will have a small prize for you.  Send your recipes to me at zenoviamoroz@yahoo.ca.

HEALTH AND WELLNESS: In keeping with our Monday morning goals of sharing interesting information and articles that relate to your health and wellness, the following has some interesting information on nutrition.

http://www.newswise.com/articles/bite-into-a-healthy-lifestyle-with-informed-food-choices-during-national-nutrition-month-and-beyond-says-academy-of-nutrition-and-dietetics

Another roadblock in our journey to health and nutritious eating, is sugar.  Check out this article that shows us the many faces of sugar, how to spot it and how to reduce or eliminate it.

http://www.health.harvard.edu/staying-healthy/how-to-spot-and-avoid-added-sugar

FUN TIME! A chuckle for your week….


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Monday Morning Motivator – First Weekly Instalment

Motivational Moment:  If we defend our habits, we have no intentions of quitting them.  Ask yourself, are you defending your bad habits….?

Good Morning Monday.  Mondays, they are sometimes the least favorite day of the week.  Back to work, back to school, back to busy after a fun weekend.  There have even been songs that lament about how “I don’t like Mondays” or “just another Manic Monday, wish it were fun day”.  Well we would like to change that by giving you some Monday motivation, some information and a reason to look forward to these mornings.  We start with this first little blog.  More will follow each week. If you don’t wish to receive this, just send me a return email and we will take you off the list.

Let’s start by talking about recipes.  I want to share with all of you my favorite Phase 1 friendly salad recipe.  It is easy to make, very tasty and even better the next day.  I made it once to take over to someone’s house and my kids started asking me to make it for them all the time.  For those of you who are having a hard time with consuming the same old salads and steamed vegetables, give the following recipe a try:

IDEAL PROTEIN TABBOULEH SALAD

Ingredients

1 Cauliflower Head
5 Medium Mushrooms
3 Small Dill Pickles
1 Celery Stalk
1 Cucumber
1 tsp Minced Garlic
1/4 Cup Diced Red Onion
1 tsp Olive Oil
1 tbsp Horseradish Mustard
1 tbsp of White Wine Vinegar

Pinch of Chives. Chopped Basil and Sea Salt to taste.

Zenovia’s variation:  I also like to add cherry tomatoes and lots of parsley like original Tabbouleh.  If you don’t like parsley, then skip this step

Directions:
Dice or coarsely chop all the ingredients and put them in a mixing bowl. Add Mustard, Vinegar, Oil, then sprinkle with sea salt. Mix it all together and enjoy.

Note: Play around with this recipe and have fun with it. Use the ingredients and directions as a starting point. You can also add protein to this salad, such as grilled chicken or tuna.

CONTEST FUN TIME: We are going to be having a contest for all of our IP Dieters.  Please submit your favorite recipes that are Phase 1 friendly.  We will select and feature one recipe each week.  If your recipe is selected, you will be acknowledged, your recipe will be shared with everyone and we will have a small prize for you. Send your recipes to me at zenoviamoroz@yahoo.ca.

HEALTH AND WELLNESS: We want to take some time on Monday mornings to share interesting information and articles that relate to your health and wellness.

Check out this article on cruciferous vegetables and the value they have for you with respect to your daily nutritional needs:

http://www.mindbodygreen.com/0-18004/the-ultimate-guide-to-cruciferous-vegetables.html

FUN TIME! A chuckle for your week….


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Famous Last Words

If I had a nickel for every time I heard “I got this, thanks for your help.  I won’t put the weight back on because I worked too hard to get here…No thank you, I don’t need to keep coming for maintenance, I have learned so much….” and the dieter rides happily off into the sunset, only to return.  Sometimes they come to see me, other times they go somewhere else because the “diet” didn’t work or they are embarrassed and they have regained all their weight and then some.

Sigh, it is not about the “diet” and whether or not it works.  It is one thing to lose weight, but that is only a beginning.  The hardest part of reducing weight and being healthy, is the required changes needed to be made in order to keep the weight off.  If we don’t make the changes to our lifestyle, it really and truly does not matter what diet or methodology we use, the weight will return.  I am willing to give a 100
% written guarantee of that fact.  Haven’t we all heard the saying “If you always do what you always did, you will always get what you always got!”. If you lose the weight and do nothing to change your lifestyle regarding food choices, food planning and exercise, then your probable, almost certain future, is that you will regain every pound you lost and then some more for good measure.

This was really brought home to me this week.  Study after study has shown that people who track their food intake have an 80% increase in successful weight loss and subsequent maintenance, than those that do not track their food.  I hear it all the time, and I can hear you moaning right now….”but I don’t have time to track my food, I have a busy life and really, I know what I am eating“. Well I am here to tell you that changing your “busy” life to ensure that you have time for your health and for the 5 minutes of every day that it takes to track your food, is one of the parts of changing your lifestyle going forward from your active weight loss routine.

I had gotten away from tracking my food for the last few weeks, so I pulled out my smartphone and dusted off the “My Fitness Pal” app and started tracking my food and activity levels for the last few days.  Imagine my surprise to find that I was eating approximately 200-300 calories more a day than I intended and was getting way too many grams of carbohydrate for my specifically input goals.  What an eye opener.  Without doing this, at some point I would have seen and felt the effects.  So the next steps were obvious.  Start tracking everything, and I mean everything, including any breath mints mindlessly tossed into my mouth.  It is harder than I realized but within days I found myself getting into a routine.  I even used the app to set up reminders….like the one I got today telling me that I didn’t input anything for lunch.  Fixed that right away.

Check out this article with 10 tips to successfully take off and keep weight off

http://www.sparkpeople.com/resource/wellness_articles.asp?id=1651

Other things that seem to slip the minute our “diets” are over are:

1. Drinking water.  I know, we have all heard it….I don’t like water, I don’t want to drink 8 glasses of water a day!  It is the water that our bodies need.  In fact, studies have shown that people confuse thirst, with hunger, and will sometimes reach for calories they don’t need when all their bodies want from them is good old H2O.  We also live a lifestyle where we claim we need our coffee and/or our energy drinks.  Really, all we are doing is leading to more fatigue.  For every cup of coffee or every energy drink or caffeine laden cola (although we shouldn’t touch cola period due to the sugars) we consume, we should be consuming the same amount of water.  See the picture?  Now don’t get me wrong, I love my cup of coffee in the morning, I just don’t have as much as I used to, and I really savor and enjoy the coffee I have now.

When changing our lifestyle we also need to remember the following:

1. Keep learning and don’t fall for the health food gimmicks that are meant to part you from your hard earned money.  Examples of this are Agave Nector.  This is worse than any of the other sugars out there but is marketed as “natural and healthy”. It is even worse than high fructose corn syrup as far as glycemic index is concerned.  Another health food gimmick, coconut water and/or vitamin water.  Just sugary water with additives.  Steer clear and save yourself some money.  In fact the best way to eat healthy is eat food that has not been prepared, packaged, created, modified or added to until you bring it home and make it yourself.  It is easier than you think and takes the same amount of time as ordering pizza.

2. Stay away from drive thru food.  It’s nice to eat out occasionally but this should not be a way of life for a busy family.  Celebrate something at a good restaurant once in a while rather than eating burgers, pizza or chicken nuggets  3 to 4 times a week. I hear from so many people “my kids want it and so I was tempted to have it”. If it’s not good for you, remember, it’s not good for your kids and it’s not a treat if it’s harmful, fatty and not nutritious.  I really like the saying I found recently that said “Do not reward yourself with food, you are not a dog“.  How true is that!

3. Get rid of ALL of your fat clothes except maybe the first pair of pants so you can look at them and remember your accomplishments.  As long as you have something to slip into, you will be able to ignore that tight, uncomfortable muffin top over your new “skinny” jeans

4. Exercise.  Okay, so maybe you don’t have time for a full gym routine, but you can make a point of moving daily, and it takes so little time out of a day to do some light weights and reps while you are watching tv.  So instead of snacking on junk food, tone your muscles while watching that favorite sit com you love.  Even better, take a nice walk with a loved one and have some one on one chat time (I like to call it in person face time).

There are so many more things that can be done to keep weight off once it is shed.  These suggestions and the article are just a start. Remember it is all about making time for what matters, and it matters more to be healthy and fit then to be doing things that won’t matter when you are older.  I something recently that I will paraphrase here… People lose their health to make money, and spend their money to regain their health, they live as if they will never die, and die having never lived…  I share this with you because I am 150 + lbs down and loving life.  If I can do this, so can you.

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