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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 – 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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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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What’s Missing in Your Life?

I recently shared and read the following article

https://www.yahoo.com/health/nearly-30-of-americans-who-have-diabetes-dont-know-it-103061080597.html

It really struck a chord with me.  So many of us are walking around not realizing how sick we may really be.  I was one of those people.  I chalked up all my health issues to “getting older”.  Sleep Apnea caused by obesity?  No way, not me.  I snored since I was a kid.  It just got worse as I aged.  Sore hips, knees and joints?  Doesn’t everyone get Arthritis when they age? Debilitating fatigue, well, didn’t all people sleep more as they age and talk about having no energy?  Depression?  Nah, it was because I was stressed and had lots going on.  High Blood Sugar?  Again, it was stress and everyone seemed to get this as they aged. None of these things had anything to do with my obesity.  How wrong I was.  We now know that obesity is the underlying factor in so many different diseases yet when we go to the doctor, we don’t get help for being obese, we get criticized and then we are given medication to take care of our “symptoms” such as high blood pressure, diabetes, arthritis.

I have also come to realize, while coaching people to their weight loss goals, that knowing everything they need to know about their health, their metabolic process and what it takes to take the weight off and keep it off, is not enough.  It is not even enough to have had bariatric surgery, despite claims to the contrary.  It comes down to not being able to fill what is missing in our lives.  When our lives are happy, full and complete, we no longer need to eat to fill a void.  We no longer desire things that make us feel terrible.  We no longer want to eat until we feel painfully “stuffed”. When we love ourselves and enjoy our lives, we take good care of ourselves.  When that void is yawning though, it calls for comfort, and we have used food to comfort ourselves since we have been babes at our mothers breast, so to speak.

So how do we find what’s missing?  What is it that is missing, the presence of which would make a profound difference in the way we interact with food and with ourselves?  In order to get to where we are no longer filling an empty void, we have to discover what lights us up and then go after it like there is nothing else that matters, because nothing else does matter. What we are doing and who we are being around what we are doing, determines what we have.  For example.  If we are dieting, and complaining and moaning about our deprivation, we will have weight loss with set backs and finally, the weight will return.  If we are eating healthy and being excited and loving about embracing a new lifestyle, we will have health and weight maintenance.  However, knowing this makes no difference.  It is still easier said than done.

I was lucky and am discovering what is and was missing in my life.  What was missing for me was self love.  I spent many years feeling lonely and unloved and I filled that emptiness with food.  I was not enough, so I sat alone, watching TV and eating.  I still struggle occasionally with self confidence and worthiness.  That nagging little voice will always be there.  The difference now, is I tell it to shut up and then I walk away from it. In time, it gets quieter and less frequent.  It may always be there but I get to choose whether or not I listen to it and let it run my life.

Some of us need to change our relationship with food in such a way that we cannot do it alone.  We need to get professional help.  This is not failure, this is not weakness.  This is triumph to take whatever steps we need to succeed at what our goals are.  The only failure we have is a failure to take any type of action. If one action doesn’t work, then find another.  The important thing is to keep moving.

The following link has some good information about emotional eating.  The information is good and if it sets you on the path to getting help, then it will be worth the read.

http://aweighout.com/about-emotional-binge-eating/emotional-compulsive-overeating/

I welcome any comments you may have or message me if I can help in any way,  Sometimes by sharing our journeys, we can support and help each other.  It meant a lot to me to know I was not alone and that my way of coping was something others had done.