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A journey to health, wellness and gratitude


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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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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.


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Trick or Treat?

Ahh yes ready for Halloween. A last minute change of plans had me needing a costume and I found myself scrambling late Thursday evening as I need to work all day Friday.

Everything worked out well and my costume is ready to go. Middle aged Candy Corn Witch it is.  I borrowed most of it (not the shorty dress however) from my 19 yr old daughter. I have to admit I found it amusing and uplifting, considering that 2 years ago I was too large to even walk my youngest around the neighborhood and now here I am wearing parts of my kids old costume and going out. What a fabulous feeling.

I also thought about the saying trick or treat, smell my feet, give me something good to eat. What an unusual rhyme. I mean really, if I smelled someone’s feet nothing would taste good to eat and certainly  my appetite would be gone!  Food is certainly something that hits so many of our senses and with sugar added to it, makes it almost impossible to resist and have “just one bite”.  Food needs to be attractive, it needs to taste good, the texture is important and if it smells bad, it usually will taste bad (we won’t get into a discussion about Durian here).

Halloween is once a year, a chance for kids to have fun, dress up as something else, and get candy.  What an innocent thing until you look around and realize how many children are overweight.  It’s not fat, it’s sugar and it’s a real struggle for me to hand out treats like candy now that I know what sugar does to our bodies and how it interacts with the addictive center of our brain. I mean I certainly would not hand out illegal drugs so why am I handing out candy?  For more information on sugar addiction you can check it out at

http://dailyhealthpost.com/sugar-addiction-kills-more-people-than-illegal-drugs/

The article has good information about sugar addiction.  The only part I disagree with is the statement that you can portion control your dessert and have it daily.  Studies show that it is much more harmful to dole out a little bit of dessert daily than to have a treat on one set day of the week.  More on that in another post.

Getting back to the struggle, I have read that even dentists would prefer that children not get these sugary chocolates and candies for the harm it does to their teeth and that they would prefer that they eat all their candy at once, then brush their teeth, as it minimizes the damage.  I agree that it also minimizes the damage with respect to having their insulin levels constantly elevated for the next month.  That being said, I don’t feel like being the Halloween Scrooge, so I have set out  a couple of rules at our house.

First, my youngest daughter (the 19 year old being too old) does not need to go to 100 houses.  We will go around our block and maybe the next one and enjoy trick or treating, but I have told her that it is not about getting 10 pillowcases full of candy but about having fun.

Second, I will let her eat this candy this weekend if only to get rid of it and minimize the damage. I do not want her to be eating this for the next month.  Not only is it a temptation for me to have it lying around, it is not good for her to be constantly introducing the sugar into her body and having the requisite insulin spikes.

I am still struggling with this, but Halloween, it’s only once a year right?