ipcoachz's Blog

A journey to health, wellness and gratitude

Monday Morning Motivator – Movement

Leave a comment

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



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







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


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?


(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


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….



Author: ipcoachz

Weight Loss and Lifestyle Coach. My stand is people be well and Live Now

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s