10 Tips from Igor - Summary

Here is a summary of all Igor's advice so far on the Challenge! 

Tip  1:  Don't focus on eliminating. Instead, think about replacing.

When you eliminate something it leaves a "black hole", and sets up a sense of deprivation. Replacing doesn't have this effect. My approach is for people to only replace one thing and only until they don't feel that it's different anymore... they have to wait long enough for that one thing to be second nature and 'just the way it is' before replacing 'one more thing'.

Tip 2:  Igor says, " Do you want motivation in a pill? Take a high quality multi-vitamin and fish oil. Why does your body get cravings? Because the body intuitively knows that it's missing certain nutrients. So by supplementing with a high quality multi-vitamin and fish oil, you give the body what it needs. I want to emphasize "high-quality", because most products on the market are very poor. One of the worst is centrum. Pick from one of these 4 companies: Metagenics, AOR, Genestra or Thorne. Metagenics is the best I know, but it's not readily accessible. If you want to know what determines supplement quality, read this article: http://www.torontofitnessonline.com/2012/07/16/nutritional-supplement/

Tip 3:  Tell everyone you know about what you're doing. It's one thing to share it online with anonymous strangers, but it's another thing to tell people that you see every day. To learn some other strategies to help you succeed, check out this article: http://www.torontofitnessonline.com/2012/04/30/how-stay-motivated/

Tip 4: Measure, measure, measure. If you're not assessing, you're guessing. But measure the right things. If your diet is changing for the better and you're doing some form of resistance training, the scale and measuring tapes are just not enough. For instance, if you're measuring circumference, your hip and upper thigh measurements might actually go up, but you're losing body fat. If you can get access to someone qualified in using skinfold calipers, get that assessment every 2-4 weeks. Here's an article on the problems with different methods of assessing body fat: http://www.torontofitnessonline.com/2012/10/17/body-mass-index-body-fat/

Tip 5: Change your thinking. A naturally fit person looks forward to exercise for its own sake. Not for the end goal. So find some exercise you like. Although I believe that resistance training is essential. If you don't like resistance training, do it with a friend, and just do it 1-2 times per week, but put a lot of effort into it. To learn more about how naturally fit people think, check out this article: http://www.torontofitnessonline.com/2012/05/22/how-naturally-fit-people-think/

Tip 6: Cardio is good, but don't do too much of it, and don't do it exclusively. A lot of people run into problems when they start doing cardio more than 3 times per week for 30 minutes, or if that's all they do. The problem: they start to put on body fat. Surprise! To understand why doing excessive and exclusive cardio can make you put on body fat, read this article: http://www.torontofitnessonline.com/2012/02/13/aerobic-exercise-can-make-you-fat/

Tip 7: If you want to lose belly fat, crunches are not the way to go. In fact, crunches may actually increase your risk of back injury. Here are the best abdominal exercises: http://www.torontofitnessonline.com/2013/01/03/abdominal-exercises/

Tip 8: Sometimes you don't always have access to a gym. There are lots of options for things you can do without any equipment whatsoever. Read up on isometrics and dynamic tension here: http://www.torontofitnessonline.com/2012/07/09/bodyweight-exercise-no-equipment-little-time/

Tip 9: Do you have a hard job, and no time or energy to exercise? First and foremost, kill the energy zappers. Then start to think about exercise. Energy zappers include poor breathing, poor posture and poor nutrition. Learn how to improve these here: http://www.torontofitnessonline.com/2013/01/03/no-time-or-energy-to-exercise-plug-the-energy-leaks/

Tip 10: Proper breathing is very underrated. We all know that proper breathing is essential to both relaxation and endurance, but did you know that improper breathing can cause shoulder problems and lower back pain? To correct your breathing, focus on breathing into your belly, and do that for 5 minutes a day. Read more about that here: http://www.torontofitnessonline.com/2012/03/26/breathing-improperly/

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Tip # 10 From Igor and pound cake for sharing

Igor's LAST TIP of the 30 Day Challenge!

Tip # 10: Proper breathing is very underrated. We all know that proper breathing is essential to both relaxation and endurance, but did you know that improper breathing can cause shoulder problems and lower back pain? To correct your breathing, focus on breathing into your belly, and do that for 5 minutes a day. Read more about that here: "Breathing Improperly"

www.torontofitnessonline.com 

Day 28 of the Challenge, that means we have 2 days left before we will once again weigh and measure to end the 30 Day Nutritional Challenge. Homework for the next few days for participants is to mentally prepare themselves to transition back into life beyond the 30 Day Challenge. You have to have thought about it and a plan in place. We want to avoid picking up those bad habits we have just ditched. My plan after this challenge is almost stricter in a sense since I will be limiting grains and possibly nuts too. Through this challenge, I realised that nuts do not agree with my digestive system, I can eat them if they are in something in small quantities, but a hand full of nuts is asking for trouble! I have broken the coffee habit and should I now choose to have a coffee after the 30 day challenge it will be a rare treat and NOT first thing in the morning. Recognising behaviour patterns is part of this challenge! In doing so we can be sure to have a balanced and healthy relationship to food.

DAIRY FREE, NO SUGAR ADDED, WHEAT FREE 

POUND CAKE

( inspired by Chef Joey's pound cake)

Kid approved. 

 

Ingredients

3 cups white spelt flour 
1/2 teaspoon baking powder
1/4 teaspoon salt
1 cup Earth Balance margarine
2 cups Coconut Palm Sugar

5 Honey Dates
1 cup egg whites and 2 whole eggs
1 lemon (rind and juice)
1 lime (rind and juice) 

1/2 Coconut cream ( use coconut milk in a can that has not been homogenised or does not have stabilisers in it, refrigerate and scoop "cream" off the top) 

Directions

1. Zest the lemon and lime and then juice them, set aside.
2. Set oven to 325 Degrees F.
3. Grease a 16 cup tube pan. ( I used an Angel food Cake pan) Dust with Spelt flour- bottom and sides. Tap out the excess.
4. Sift the spelt, baking powder and salt together in a medium bowl and set aside.
5. In the bowl of a stand mixer cream the margarine until it's light and fluffy.
6. Add in the sifted coconut palm sugar and the chopped, pitted honey dates, beat for about 5 minutes.
7. Add the egg whites and eggs in 1/4 cup increments until all added and make sure this is well mixed.
8. Beat in the lemon and lime zest and juice.
9. With a good rubber spatula add in the sifted dry ingredients until well mixed.
10. Mix in the coconut cream.
11. Pour batter into your prepared tube cake pan or Angel food pan.
12. Bake for about 1 1/2 hours. It is done when a toothpick inserted into the middle comes out clean. Cool on wire rack and remove from pan, store in airtight container. Makes MANY slices. 

 

Tip # 9 From Igor and Cinnamon Spice Pancakes that will hit the spot.

30 Day Challenge - This is our last week!
 

Igor's Tip of the Day
Tip 9: Do you have a hard job, and no time or energy to exercise? First and foremost, kill the energy zappers. Then start to think about exercise. Energy zappers include poor breathing, poor posture and poor nutrition. Learn how to improve these by clicking here                       For more from Igor go to www.torontofitnessonline.com

Recipe for Cinnamon Spice Pancakes with Apple Sauce

Serves 2 - 3

No Sugar Added -  No dairy - Wheat Free

Ingredients:

1/2 cup unbleached Organic Spelt flour 

1/2 cup Coconut flour 

1 cup of Hemp Milk (or whatever dairy free option you like)

1/2 tsp Baking powder

A pinch of Salt 

1/2 cup unsweetened apple sauce

1 egg (or flax egg)

1 tsp Ground Cinnamon

1/2 tsp Pumpkin Pie Spice

Coconut Oil for pan

 Method:

 

1. Preheat pan over medium heat and allow a small blob of coconut oil to melt, just enough to coat the pan.
2. Place all other ingredients except the apple sauce in a large measuring jug and whisk until smooth.    
3. Use 1/4 cup measure for each pancake, you should be able to make 6 pancakes.
4. Serve your little stack of pancakes on a nice little puddle of apple sauce.
5. If you are able to tolerate a little bit of pure, high quality maple syrup you can have a small drizzle of it on top of your stacked pancakes.

Optional Extra:

If you have some vegetarian/vegan spread, place a pat of it on top of your pancakes and watch it melt (if you can wait that long) and if you are not concerned with this recipe being dairy free, you can use butter. I can't help it, it's the Scottish and Irish blood in me!

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Tip # 8 From Igor and Memory Cravings

30 Day Challenge

We are currently at day 23 and only have 6 days left of our nutritional challenge. Already participants are feeling a difference in their clothes and in how they feel about themselves. One participant cut out wheat and thought that it was coffee that had been irritating her digestive system, she continued to drink coffee, but her symptoms went away. Now she knows it was the wheat causing the problem and she can make adjustments accordingly.

Igor's Tip:

Tip #8: Sometimes you don't always have access to a gym. There are lots of options for things you can do without any equipment whatsoever. Read up on isometrics and dynamic tension here.

Igor Klibanov, CEO of Fitness Solutions Plus

ARE YOU HAVING MEMORY CRAVINGS?

I am having "memory cravings"- you know, when you are more craving the memory of how good it was or how good you remember it to be, rather than the actual thing, I guess it is something like phantom itches on someone with a lost limb? How about you? I am sure you have heard the saying:

"Because while hindsight is always 20/20, it's usually through rose colored glasses."

 Let me explain it another way, one of my best friends was sharing with me how she used to drink a diet beverage about three times a day and loved it, then she cut it out and then months later thought that she would really love one of those delicious, satisfying diet beverages that she remembered enjoying so much. She sat down, cracked open the can and took a sip....YUK! It tasted horrible! The memory of the beverage was better than the actual thing. May I suggest 3 reasons why this may happen:

• We may associate a certain type of food with happy memories or childhood favorites in a care free time, and we may not realize it, but we think eating that food will help relive those happy times.

• Your mind remembers the enjoyment you got out of whatever thing you were consuming and over time adds to it and it seems better than it did in reality. This happens particularly with things that are either "forbidden" or ones you craved before. Perhaps it goes back to the whole Eve and the forbidden fruit thing that we as mankind have inherited? We want what we shouldn't or can't have, it is human nature.
  
  
• Your taste buds adapt and change. Your palette adjusts to eating a cleaner diet. It also adjusts if you increase your sugar consumption, what used to taste sweet no longer does. It works both ways.
   
  
  
  
  
  
  
  
  
  What could be causing cravings besides memories of goodies you had in the past that were not the best choices for you?
  
  
  Consider the following:
  
  1. Could you be lacking in nutrients. Are you getting enough magnesium in your diet? (for those who crave chocolate)
     
  2. Are you bored, tired or feeling down? Your mood may be contributing to a misunderstanding of your body signals, when we are tired, we may reach for a cookie, instead of just going to bed early. Listen to your body signals, REALLY listen. What is it that you NEED and not what you want. You don't NEED a litre of ice cream, but you may need some self care, some quiet and reflection or some sleep or perhaps you have been forgetting to take your supplements and are not getting enough protein? Never let yourself become too hungry, angry, lonely or tired, this can still be an excellent tool to help you avoid cravings.
  3. Read this article: What causes food cravings?
  4. Your craving may not be a physical need, if you wait 20 minutes, drink some water, think about something else, it will pass. People often crave sugar or fat or both. Recognize this for what it is, you are not alone, but make sure you deal with these cravings in a healthy way. Really, try it, wait for 20 minutes and the cravings will pass. 
  
  30 Day Challenge participants were given homework to think about this very issue. Here are some of the responses:

  30 Day Challenge participant Elisabeth from San Carlos wrote,

  "Living in Mexico we eat differently form when we lived in the USA. There are times we crave the food from the chain of restaurants, but when we do get up north, the food isn't nearly as good as we remember. After a few months of eating lots of fruit and veggies the huge portions. smothered in cheese and laden with sodium just don't taste good anymore. It is like visiting a childhood attraction - it doesn't give you the same feeling it used to."

  
  Nina in Oregon wrote,

  "Candy comes to mind., I always think it's going to taste so great as when I was a child, running to the store with the allowance in my hand. Looking at all the bright colored candies, choosing carefully and walking home, very content, munching on my treats. In my family, it was only one day a week, for candy. Saturday was it. Looking forward to it was priceless. Like Christmas. But now, I do occasionally buy some, anticipating the same taste, rush…Take a bite and …..Can't get past the scary food coloring, weird ingredients (impossible to pronounce) and because I can buy it any time the thrill is gone. The memory is so much greater than reality. Does it stop me from trying it again? After I wrote this maybe I'll think twice!
  
  Being sugar free during this challenge has helped me and I prefer "me" without the white stuff. I feel much more in control over what I put in my body. Cravings are gone. A great feeling. Thanks for doing this. I know making a challenge happen takes lots of time and energy."

  
  
  Crystal from Regina wrote,

  "Memory cravings - way more fun than satisfying the craving I've found. Sometimes the memory is as good or better (cream puffs), but for me the bubble burst with chips believe it or not recently. They, like pop, seriously tempt me and usually win. However, during this challenge I've had 2 opportunities to have chips and both times, after a reasonable serving I didn't feel satisfied like I expected - but it wasn't because I wanted more, I just didn't really want them."

  Sue from Nottingham wrote,
  

  "I had such a wonderful happy childhood and there was always cake or home baked biscuits around... or the box of chocolates dad had bought for us to eat occasionally for pudding. (Although I always found the stash and helped myself). I've always identified with Winnie the Pooh and his ' time for something sweet' have many many sweet teeth. However, cutting sugar has made me more stable/ less moody and I actively delay getting something to eat after supper because it's not that I'm hungry - it's the memory of finishing the meal with something sweet. I suppose really it's about creating new 'food' memories to look back to in the future that are better choices. And it helps that instead of feeling guilty for having a few biscuits I feel proud of myself for not having given in - for recognizing that the need for sweet stuff is actually because I'm tired, or stressed or sore.. and going to bed with a good book and my meds is a much better choice. I've learnt so much during this challenge.. I never really believed that I could cut sugar... but taking it a day at a time... who knows...Thanks." 

  
  Sheila in South Africa wrote,
  

  "I must admit that I am craving hard cheese - I stood in the supermarket, staring at the selection, and managed to move on past to find the hummus. It's not surprising that it has such a strong hold on me - being a child in the UK, during rationing, I didn't have sweets and sugary stuff as a bribe, a prize, a consolation - I had a chunk of rock-hard Cheddar cheese, complete with its cloth 'rind' and I have vivid memories, including the taste, aroma and texture of running the cheese over my bottom milk teeth and the visual as I watched the patterns emerge as I turned the lump round and around .... and no, I will not buy any ... even my house-guests have to make do with the soft cheeses these days!
  
  I'm coping with this by not buying any, and being accountable to you - thanks. "

  
  
  

I'd love to hear about YOUR MEMORY CRAVINGS and how you deal with them?

You can reply by clicking here: or emailing me at info@melonyteague.com

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Melony Teague a freelance writer and columnist who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out" 
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Tip # 7 from Igor and the Gift of Compassion

30 Day Challenge

IGOR's Tip #7: If you want to lose belly fat, crunches are not the way to go. In fact, crunches may actually increase your risk of back injury. Here are the best abdominal exercises.

THE GIFT OF COMPASSION

A few days ago I gave the 30 Day Challenge Participants some homework. They needed to think about the following:

Write a few sentences about treating yourself with compassion when you mess up. Do you find it easy or hard? Do you treat others with compassion, but expect more from yourself? How does this affect you emotionally, particularly in regards to food. 

This homework was something that each participant found very personal. It was a cause for self reflection and not only just in terms of this challenge, but for life in general.

For myself, I put a lot of pressure on myself, and I have learned in the last year to take a step back and just take the pressure off. It helped me to find out that exercise out of obligation and guilt is actually BAD for you, it triggers all sorts of hormones. Eating out of emotional stress resulting, in guilt has a whole other release of hormones that does leave you feeling uplifted. I guess I had to realize too that I needed to treat myself with compassion so that I did not end up in a downward spiral of negative emotions. Yes, that means forgiving yourself and moving on.

I am not suggesting that making excuses is okay, but realizing that stressing about it is not going to be productive is a huge step. What I had to get rid of was that "all or nothing" mentality. When you live like that you miss out on a lot of things because of the fear of failure. I realized that one slip up was not a failure, but an opportunity to learn so that next time I am wiser. Hey, we hear all the time how great men and women failed over and over again before they became the big name they are today, so why would you and I be any different.  

I want my healthy lifestyle to be sustainable and do able. Not just a 30 day stint. Do you really believe that you deserve to be healthy or is there a little bit of self-loathing in there. We can't love others, until we learn to love ourselves in a healthy way. I am not saying arrogance, I am suggesting a humble love and compassion for your self so that you can identify and empathize with others and love them too.

A 30 Day Challenge is a good thing. There is nothing wrong with taking that time to focus in on getting rid of bad habits and building new ones, but what are you going to do when the challenge is over?

Will you ditch everything you have learned, or will you continue to be kind to yourself, give your body what it needs, whether it is food or rest? Will you continue to watch over your heart so that you can love others? If you look after your emotional state, you can make a connection with what makes you want to eat when you are upset. 

Nina from Oregon reported:

"Not as compassionate about my own mess-ups as with others, for sure! I'm an emotional eater and occasionally realize, I'm not even hungry half way through a meal. Getting better at putting the fork down and getting away from the food. Trying not to give into guilt, just makes me want to eat more. I love being sugar/white flour free. Feels great. Not eating sugar helps me eat less I think. The weight is still about the same but I feel that things are changing. Looser pants, rings move on my fingers. I'm not worried. Feeling great."

 What would your answers to the homework questions be? Feel free to comment below.

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Founder of "Secrets of Body Transformation from the Inside Out" 
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5 food myths and eating well on a budget

 5 Food Myths

My husband sent me this article. He knows me so well...
I want you to please read this article entitled: 5 food myths busted by Dietitians of Canada from the Toronto Star, Jan 14, 2013. And please take note of # 2, # 3 and #5.

I was asked whether brown sugar or organic sugar is better for you and you will find that this article concurs with my answer. All sugar is bad for you. Sugar is still sugar. And by sugar I mean the stuff that comes from the sugar cane plant. This article included Agave and Honey.

The other two points address the sodium or salt issue which I spoke about in my post yesterday and then there is a timely comment about tea and whether it is dehydrating or not. I thought this article particularly valuable since on the 30 Day Challenge we are being intentional about our replacement list. If you have eliminated one or more of the following from your diet in this challenge, you really need to know why you are doing it and what the benefits are of doing so. 

EATING WELL ON A BUDGET

Is eating healthy really more expensive? To be honest, sometimes it is. You pay a fortune for organic milk when the regular milk is almost half the price. There are many reasons for this and I will not go there. What I do want to talk about, however, is how to eat healthy on a budget without putting a strain on the family budget just because you are on a 30 Day Challenge and are replacing a whole bunch of foods which are cheap, but unhealthy. I know it costs less to have a hot dog at a drive through, but really what nutritive value does it give you? Your belly is full for a short while, but your body is craving usable, nourishing nutrients. Thankfully vegetables that are in season, or grown locally are cheaper and you can load up on those. Try a few you don't usually get, and keep your selection colourful. This subject is quite and extensive one, but I am only going to touch on two things:

• Getting your protein and 
• Loading up on Veggies.

Getting your Protein:

Part of a healthy diet is getting the daily protein your body needs to thrive. There are some foods that are higher in lean protein than you realise and when I found this out, I was surprised. What I thought was high in protein, and low in fat was actually near the bottom of the list! We need to consider the Protein to Fat ratio. For example, a piece of turkey is high in protein but low in fat. That is good. Bacon and sausage on the other hand may be a source of protein, but it is probably even  higher in fat.

Good sources of protein that are lean and protein rich, are turkey and shrimp, believe it or not. Although shrimp are small, they are packed with protein, and not too much fat. Fish are the same. Salmon on the other hand is higher in fats, but they are good fats such as Omega 3 fish oils.

Load up on the Veggies

Stir fry veggies can stretch through a few meals, you can use them for stir fry one day and then soup the next day and if you are careful you can even use them for an omelet on the third day. That is 3 meals with one session of chopping, just prepare them all and put them in three separate containers. Avoid the pre-packaged, pre-prepared foods if you can. Although I am not Raw Vegan, I do however occasionally take a leaf out of their book, and Mattye Lee Thompson's book: Frugal Raw has been helpful in keeping my within the budget without compromising my health.

Read this about protein to fat ratio in foods.

MONEY SAVING TIPS:

• Make your meat stretch over a few meals. Last week I bought a piece of steak and used it for 2 separate meals, first one I marinated it in Tamari and used it in a stir fry, and the next meal I made a beef satay soup. Slice your steak in thin slices at an angle and thread through soaked skewer sticks and marinate for a BBQ meal.
• Substitute sunflower seeds for the more expensive nuts. (I got this tip from Mattye Lee Thompson, author of Frugal Raw)
• Load up on the veggies.
• Make a pot of soup. When you have had a roast chicken, make your own chicken stock by boiling the carcass with onion, celery and carrots and your choice of seasonings. You get tasty low sodium broth. Use half of the broth for a soup base and use the other half to add to a stir fry for extra flavor.
• Buy exotic ingredients from small ethnic stores rather than your large grocery store. It is WAY cheaper. I got my Asian ingredients such as Thai spices, fish sauce, coconut milk and coconut oil and spices from a smaller store in an Asian area for much cheaper than the grocery store that I usually shop at. 

HEARTY BEEF STIR FRY with PEAR

Ingredients:

Beef Steak (about 250g), thinly sliced on an angle.

1 onion, cut into rings

1 carrot, thinly sliced

1/2 red bell pepper, sliced

1/2 knob fresh ginger (or ground ginger) chopped.

1 clove garlic, chopped.

3 tbsp Tamari sauce

1 pear chopped

1 Tbsp Coconut Oil or Grape-seed Oil

Method:

1. Prepare all our vegetables, ginger and garlic.
2. In a small bowl marinade your sliced beef in the Tamari sauce, toss to distribute the sauce evenly.
3. Preheat your coconut or grape-seed oil in your pan over med-high heat.
4. Add your vegetables and stir fry.
5. Add your marinated beef and a splash of Tamari if you prefer
6. Place in deep sided bowls to serve with chopsticks. Sprinkle chopped pear on top ( this is in place of the sweet and sour sauce) and toss and enjoy. Okay you CAN use a fork if you are not dexterous with chopsticks, but it is not as much fun.

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Tip #6 from Igor and your "get out of jail" card

Igor Klibanov is CEO of Fitness Solutions Plus and he has another tip for us.

Tip 6: Cardio is good, but don't do too much of it, and don't do it exclusively. A lot of people run into problems when they start doing cardio more than 3 times per week for 30 minutes, or if that's all they do. The problem: they start to put on body fat. Surprise! To understand why doing excessive and exclusive cardio can make you put on body fat, read this article: Aerobic exercise can make you fat

by Igor klibanov

www.torontofitnessonline.com

 

YOUR "GET OUT OF JAIL" CARD

I am still off coffee! Headaches are diminishing by the day, but by day end there is a dull ache that is rather annoying! Considering at one point I was drinking up to 10 cups of espresso in a day (There I confessed!) it is not surprising that it is taking so long to clear out of my system.

So we made it to day 14! Now what?

I have a surprise for you! This applies to day 14 - day 30 and you can use this ONCE!!!
ONCE ONLY LADIES, if you choose to. It is kinda like a "get out of jail" card. Not that you actually are in jail if you eat something you shouldn't, but sometimes we feel like we are. For those of you taking the challenge seriously (and seeing amazing results, I might add) you will love this!

I realize that once you get to focusing on replacing a few things on the replacement list....you sometimes get something that is dairy and wheat free, but has a little sugar, or it is sugar and grain free, but has dairy, or it has wheat, but no dairy or sugar....you get the idea?
NO STRESS........this "get out of jail " card will help you out there.....

OR

You go to a friend for dinner and they are serving ALL the things on your list you can't eat. What to do? Are you going to stress? No, you are going to make the best choices you can and use your "get out of jail " card.

This is how it works, to use your get out of jail card, you have to do this:

1. Eat a salad with vinaigrette dressing first.
2. Eat your protein and vegetables first.
3. Eat whatever you want....yes WHATEVER......
4. Abide by the "once my butt leaves the seat the meal is OVER" rule. NO going back for seconds! 
5. Report back to me.

That is it, then you have used up your one time, EAT WHATEVER, get out of jail card!

How does that sound to you? You may want to save that up for when you are really in a quandary as to what to eat, or you are at the end of the month and the budget is short. You can use it when you are invited out to dinner, or there is a special occasion.

BUT....YOU HAVE TO ABIDE BY THE RULES STIPULATED. (See rules 1 - 5 above in green)

For those of you on the challenge I want you to think about something. Some of you have reported in saying...."I stuck to not eating white carbs, except for eating such and such..." or you "mostly avoided such and such." Now stop and think about that for a moment, did you stick to it, or didn't you? I am not talking about the things you are working on reducing, but the things you have committed to replacing on the challenge. Some of you have eliminated EVERYTHING on the list, and wow, you will know what it is like to eat whole foods, since everything else has those things in it that you can't eat. I know it is not easy.

If there is and "except for" in your thinking I want to encourage you towards avoiding the "almost did it" mentality in the next 14 days. Tighten up your micro amounts of things creeping in JUST for the next 14 days. I have every confidence that you can do it, if you decide to. All it takes is a decision.

I will be doing it too, don't worry, so let's tighten up our standards and it will pay off. You are not alone in this, you have the support of your friends and family and of course, fellow participants.


For the full list of replacement foods on this challenge, click here.  Please note that I have added Sodium to the list, not to replace it, but to be aware of how much you consume and to work towards reducing it if you are having too much.

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Melony Teague a freelance writer and columnist who lives in Canada with her husband and two young children.

Founder of "Secrets of Body Transformation from the Inside Out" 
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30 Day Challenge - half way done!

30 Day Challenge - Day 14 is Weigh and Measure Day

 

How are we doing?

For the full list of participants, click here.

Note: Some participants did not join until a week into the challenge so their results will be posted when they get to THEIR day 14.

Elisabeth from San Carlos, Mexico had wonderful results and she did a happy dance on day 14. She lost  5.6 pounds and 3.5 inches in total.

She wrote:

"The challenge is going really well for me. I needed the accountability the first few days to get me going and now I WANT to eat well and no longer have the cravings for crackers and cheese and peppermint candy during the day. I love experimenting with new recipes and so far so good!
The biggest thing these last 2 weeks have been the support in this group and the feeling of being in control of my eating again."

Crystal from Regina reported that although she had not lost weight she has lost a total of almost 3 inches in 14 days. She is satisfied with her progress. She wrote:

"Challenge is awesome, I agree with Elisabeth (from San Carlos) - I needed the accountability to think more about the decisions I was making. It kept me more honest when I might otherwise have taken a short cut... I Feel good about the inches though - all measurements decreased somewhat (biggest decrease was in hips and leg :) for a grand total of 2.75 inches.
... I know somethings going right because people are noticing - they might not be able to put their finger on exactly what's changed, but I'm having people say how energized I look, have I changed something? Somethings different, but what. That does make me smile from ear to ear.

What day 14 has done is motivated me to really do even more from day 15-30. I am adding a decrease in my salt intake even though that wasn't on the list. I know it's something I should do though so I'm adding it to my own."

Nina from Oregon reported that although the weight was the same she has lost a total of 3.5 inches.

She wrote: 

"The weight is about the same as when I started, but when I measured the inches, I was surprised! I lost about the same as Elisabeth - 3 1/4 inches. I'll get the weight moving more the next part of the challenge as I pledge to record every bite I eat. I love being sugar and white flour independent! Feel great and ready for more."

Karie-Anne from Elmira reported that she has lost 8.4 pounds and I lost 7.5 inches. WOW!She wrote:

 "I feel really good...I think I could have done better if I had have included exercise."

Sheila from Cape Town wrote:

"Did well with the no-hard-cheese plan - people noticed a firmer "behind"
Weight down by 1kg = 2.2lbs."

Sue from Nottingham, UK is happy. She wrote:

"Well I am thrilled!!! I have apparently lost 3 pounds."

Bonnie from Toronto, is tracking 6 measurements:
Lower leg - stayed the same.
Upper leg - lost 1 cm.
waist - lost 3 cm.
chest - lost 4 cm.
lower arm - went up half a cm.
upper arm - lost 2 cm.

"I am really happy with the results and I am more motivated than ever!"

Sue from Toronto has added artificial sweeteners to her list of replacement foods.

What great results after 2 weeks! 
Well done to all.

COCONUT BLACK BEAN BROWNIES

 

 Ingredients:

1 Can Black Beans (540 ml/19 oz)

3 Tbsp Melted Coconut oil

1/4 cup unsweetened Cocoa powder

6 - 8 Honey Dates (make sure they are pitted) 

2 tsp Stevia Powder (for baking)

2 Tbsp unsweetened shredded coconut

1 tsp baking powder

1/2 teaspoon of ground Cinnamon

1/4 teaspoon of salt

1teaspoon pure vanilla extract

3 Large Eggs (Or two eggs and one flax egg)

 (If you want to keep it Vegan then add 3 flax eggs)

*Note: I topped the kids' half of the brownies with dairy free, peanut free chocolate chunks  after they came out of the oven,  note if you do that, they are no longer sugar free  

Method:

1. Preaheat the oven to 350 F
2. Rinse the beans thoroughly and place in food processor together with melted coconut oil. 
3. Add all other ingredients and blend until smooth, adding the eggs last. 
4. Scrape into greased square dish and bake in preheated oven for 25 - 30 minutes until toothpick comes out clean. Cool on wire rack and try not to eat them all before they cool down. 

My kids love these with frozen yoghurt, for the adults, I served them with Coconut Chocolate Ice cream which is DAIRY FREE and is sweetened with Agave. If I could find the Sugar Free version in the store I would get that rather, but it is made with coconut milk.

I waited for my husband to tuck in and then broke the news, I told him it was all sugar free. He thought I was lying!

These brownies are just the thing to accompany a nice cup of tea.

Speaking of Tea and coffee...

In the last post we discussed the merits of coffee and whether it is "bad for you" or not? If you missed it you can read it by clicking here. Crystal from Regina sent in her substantial list of teas.

Crystal wrote: "My tea list is fairly substantial, and often the joke when people come to visit. I'm often told I should open my own shop I have so many.

• Early Grey is probably my all time favourite - especially with double bergamont.

• Tension tamer (a chamomile mint rose hip etc etc concoction that I like to start my day with)

• Sleepy Time (another chamomile blend) before bed

• Chamomile vanilla and honey blend

• Green tea with Jasmine blossoms

• Chai tea (straight up or with milk)

• China Oolong tea

• Green tea with Roasted Brown Rice (somewhat coffee like)

• Cookies and cream (which doesn't taste anything like cookies and cream to me but I like it all the same.)

• Peppermint (my least favourite, actually upsets my stomach)

• Spearmint (better for my tummy)

And then of course I have the berry blends which my friends tend to like, but I usually find less satisfying."

And this is MY cup of TEA with Breakfast taken the last time I kicked the coffee habit a year ago!

When is your favourite time to have tea?

  

www.melonyteague.com 
To subscribe to my consolidated newsletter, Click here 
Melony Teague a freelance writer and columnist who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out" 
Join me on facebook. 

  

Tip #5 from Igor and Tea Talk.

30 Day Challenge - Day 11 and 12

Igor's Tip for today is one of my favourite.This concept a large part of my "Secrets of Body Transformation From The Inside Out" Seminars. 

Secrets of Body Transformation From The Inside Out Team: Glenda De Vries, Igor Klibanov and Melony Teague.

Tip 5: Change your thinking. A naturally fit person looks forward to exercise for its own sake. Not for the end goal. So find some exercise you like. Although I believe that resistance training is essential. If you don't like resistance training, do it with a friend, and just do it 1-2 times per week, but put a lot of effort into it. To learn more about how naturally fit people think, check out this article: How Naturally Fit People Think.

 Here is some feedback from another participant:

Cheryl from Toronto wrote," Working fairly diligently at the goals of the month, and other than one day I have done some activity each day.

I am currently down 4.2 pounds and hope to keep it going in that direction!"

Tea for Two and Two for Tea...

I want to talk about Tea and Coffee and why it made it onto the list to replace on this challenge. Is coffee bad for you? As Igor would say, the answer is this: "It depends" and click on the link below to read more.

Read this  : 

Is Coffee Right For You? 

  Do you like coffee? Do you crave coffee? Do you drink it at specific times of the day?
 I got a request to make this newsletter about coffee consumption, so we’ll talk about the good and the bad, and what you should do. It is such a controversial topic that it bears discussing. Read more...

by Igor Klibanov Original post date: May 7, 2012  
www.torontofitnessonline.com



Let me explain the reason for MY elimination of Coffee, it is because of all the things Igor mentioned and also because if I have coffee first thing in the morning it tends to fill me up and delay my breakfast somewhat. Not a good thing. The other reason is because if I have coffee out of habit, then I want a cookie with it or a biscotti. Once I have broken the coffee habit I can better control the sugar habit. Besides the effect of caffeine on hormones, my doctor warned me that if you have low Iron (Fe) then coffee or tea with your meals will inhibit the absorption of Iron in your foods.

Let me just say that once I have broken the habit, down the line I am able to have A coffee on occasion, but as a thing all on it's own and it does not lead to further indulgences such as cookies or cake. This takes a while though, I have to get it out of my system first...and to be honest, once it is out of my system, I can have it as a rare treat without any ill effects. For me personally, it is a better way to approach the whole coffee thing. You may be different.

So what DO I drink when I am not having coffee?

Here is a list:
Peppermint Tea
Green Tea (all sorts of flavours and blends)
Unsweetened, dairy free hot chocolate
Rooibos Tea
Earl Grey Tea
Yerbe Mate Tea


I particularly like teas with carob pods in them! I am always on the lookout for new and exciting teas!

What kind of tea do you like?

I'd love to hear from you? Or send me a picture.

Email me at info@melonyteague.com

www.melonyteague.com 
To subscribe to my consolidated newsletter, Click here 
Melony Teague a freelance writer and columnist who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out" 
Join me on facebook.