ipcoachz's Blog

A journey to health, wellness and gratitude


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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….