ipcoachz's Blog

A journey to health, wellness and gratitude

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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.



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


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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Filling the Pit of Depression

How many of you relate to this scene. A woman has just experienced some tragedy (breakup, job loss, etc.). There she is, sitting in her pajamas, unwashed, hair disheveled, crying and eating Rocky Road Ice Cream straight out of a carton. Does this describe you? I know my “drug of choice” when sad or stressed is a heady combination of savory (usually bbq corn chips), sweet (dark chocolate with chili peppers), and red wine. I also know that there is always something to be sad and stressed about if I let life run me, rather than the other way around.

I had a real BFO moment the other week (blinding flash of the obvious). It was one of those self realization moments where you not only see what you are doing, you actually shift something inside of you. My mother passed away on October 4, 2014. She was 88 years old and spent the last 5 weeks of her life in a hospital. The last 24 hours of her life were the most difficult moments of mine as I stayed with her, holding her hand, seeing to her comfort, singing to her and just being there. I was on my eating plan, fully intending to stay on it. My daughter had packed some healthy snacks for me to keep me going. Finally, at 1:30 in the morning I lay down for a nap. I awoke at 3:30 am to find my mother had just slipped away. With 2 hours sleep under my belt, I packed up her things, called the funeral home, had security walk me to my car, and went home to tell my children and organize the funeral. At that point, the last thing on my mind was diet.

I then did what I have done for years to cope with difficult situations. It started with going out for breakfast and having whatever I wanted and just continued from there. This time, however, there was something different. I pulled out my calendar. I gave myself exactly 3 days after the funeral to get back on track. No excuses, no delays. I put it in my calendar to start again on October 14, the day after Thanksgiving.

The only problem with this is I gave myself permission to have a 2 week free for all. I would eat what I wanted, when I wanted, how I wanted, health be damned. By the third day in I was feeling sick and exhausted. Then on Thursday evening I had my BFO.

I was sitting on my bed, stuffing my face with BBQ corn chips, in my pajamas, when the huge wracking sobs came spilling out of my being like some type of emotional tsunami. I had lost so much in the last 3 years, my mother was the last straw…I was empty, spent and hollow. Corn chips spilled out of my mouth as I sobbed, messing my bed and my pajamas. I was probably the most ridiculously pathetic sight. Make up running, nose dripping, damp corn chips strewn about. Yet in that moment, something profound hit me. Something I always knew but never managed to truly connect between my mind and my heart.  I realized that I could eat all the corn chips, chocolate and wine the world would ever produce, and no matter how hard I tried, they were never going to fill the bottomless pit of my sadness.  My mother wasn’t coming back just because I stuffed my face.  My losses would never be replaced by my creating ill health and consuming a poor diet.  I would never feel good no matter the frequency, quantity or tastiness of the food I ingested.  Nothing I was doing in that moment was ever going to take away the hurt and pain of loss.  The only thing that was going to take that hurt and pain away was living, and I mean really living in the moments that make life beautiful.  The hug of my daughter, the beauty of a sunrise, the smile and kindness of a stranger and the love of family and friends. The way my dogs greet me when I come home, jumping and barking, vying for my attention. The smell of fall leaves and frost in the air. Gratitude and recognition of these things, little by little, fill what seems like a bottomless pit.  Food, alas, only digests and leaves the hole wanting more.

Studies have shown that women who are depressed are at risk of being obese.  I wonder how many women who are obese, are at risk of being depressed.  For me it is a chicken or egg thing.

I want to encourage anyone who uses food to cope with the trials of life to reach out.  Share with someone you trust, a friend, family member, coach.  Ask them to support you and help you find the resources you need to lift yourself up and find healthy and creative solutions to lifes’ stresses.

For more information on Eating Disorders and Emotional Eating, you can take the following test.


Once you have your results, feel free to share them with your family doctor and ask for the help you need to free yourself.

For more tips on Emotional Eating, see


I wish I had all the answers.  Sadly I don’t. I just know what my journey is and how things are working out for me.  If by sharing my story, you can find that you are not alone and begin to take the steps you need to take care of yourself, then my sharing will be worth it.

Until next time, be healthy.  Like my coffee mug says:

Peace. It does not mean to be in a place where there is no noise, trouble or hard work.  It means to be in the midst of those things and still be calm in your heart.

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Week 2 Conquered

My week 2 weigh in is behind me and I rocked it, almost.  I say almost because I lost 5 pounds…woot woot! I have also lost some major inches in my abdomen and hips, yippee. The not so good news is that I lost 3 lbs of my lean mass, which is the fat burning machine that I need to hold onto if I want to succeed on the rest of this diet and into the future.

Lean Mass is not just muscle, but organs, and the other parts of the body that are not fat. Fat is just that, fat.  We all need some essential fat to be healthy, but it is imperative that we retain lean mass when losing weight.  Most diets are designed to lose 50% fat and 50% lean mass. Now imagine going on numerous diets over the years.  As you do this, you deplete your fat and lean mass but when you regain the weight, most of what you gain is fat. You never really replace your lean mass without solid effort and strength training. This is why it is so crucial to hold onto your lean mass and not keep depleting it.  It is this aspect of the Ideal Protein Weight Loss Protocol that I really appreciate.  Otherwise, you end up with less lean mass and a reduced ability to burn those calories.  Now I don’t know about you but I want to eat more than chicken and lettuce in my old age.  A reduced metabolism and depleted lean mass create a situation where it becomes very difficult to keep the weight off.  Hence the “yo-yo” diet effect that so many dieters experience.

Now I have to admit that most days I am run off my feet with work and being busy.  What was not clear to me is that none of what I do is really physical so I was confused about still losing my lean mass.  I mean, as long as I wasn’t exercising vigorously while in ketosis, I should be only burning my fat and not touching my lean mass right? I learned today, that when I use my brain a lot and have much to tackle and think about, I am still using extra calories and if not careful, my body will resort to my lean mass to compensate.  The other factor that impacts my lean mass is that I travel from one place to the next, scarcely having any time to eat.  This leaves me with too much time in between meals leading to lean mass depletion. Thank God I have a Coach who monitors not only my weight loss but my body composition on a weekly basis.

Now really, I should know better.  I am always coaching people to be prepared, have food in your car, your bag, your desk. Healthy quick snacks so that you don’t go hours without eating.  Well, perhaps I need to sit down and take some of my own advice. It is so simple to take some quick and easy snacks with me.  With Ideal Protein, there are over 70 choices that are easily thrown into my bag and whipped up in less than 2 minutes with my shaker and cold water.  How easy is that?  Apparently in our instant gratification society, not easy enough.  At least judging by the excuses I and others have made.  Healthy eating, whether for weight loss or otherwise, requires that we plan our days in advance, ensuring that we give our bodies the fuel required to take care of everything.

The other challenge I had with week 2 is simply this, I am not hungry.  I have no cravings (except for when a house full of teenagers decides to cook up a few pounds of bacon but that’s another story) and I have to remind myself to eat.  That makes it all the more difficult to remember to have those healthy snacks and food available, as I no longer have a focus on food.  I also don’t experience those moments of needing to find something NOW.

I also learned about weekends, and was reminded of all the people I have coached who struggle on the weekends. I really get this. This weekend, I found myself struggling.  The routine was off, I didn’t have all my supplements with me, I was not at home or at work, places of staid and comfortable routine.  To make matters worse, I was taking a care package of food to a friend who was under the weather and without thinking, ate a mandarin orange section in the grocery store to make sure that they were tasty.   Now most of you are going “ya, big deal” but for me it is.  There is no fruit in the initial phase of my plan because fruit has sugar and I am trying to eliminate ALL sugar, including healthy ones, until I lose the weight.  This is not so much a weight loss tactic as a committed plan to let my pancreas and liver rest and heal from constantly having to produce large amounts of insulin.  I will reintroduce fruit once I am done my active weight loss, in a controlled and healthy manner. Also, just popping the orange section in my mouth without a second thought showed me that I am still susceptible to mindless eating, which is they type of eating we do that can really pack on the pounds.

I pulled out my weight loss diary and made a point of writing it down. Mandarin Orange, 1 section.  Small item, no impact, but important in ensuring that I go forward without mindlessly popping food in my mouth.  It is too easy to do this.  Orange section here, piece of candy there, a taste of cheesecake and before you know it, you have taken in another 500 calories and haven’t even realized it.  It is no different than drinking a latte and consuming 500 or more calories without realizing it. It is mindless and has huge impact over time.  Something like the sugar that is hidden in so much of our grocery store food.

Ah well, lesson learned.  I am looking forward to week 3.  I have now lost 15 lbs.  I am looking to lose at least double that and I know that I need to reduce my expectation of losing the next 15 in two weeks, even though that would be awesome.  Perhaps 2 lbs of fat for week three?  Hey universe, I am putting it out there, are you listening?