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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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.