Internal Vs. External Control

What works best for you may just be a combination of both internal and external control when it comes to a healthy lifestyle. Elements in your lifestyle may shift from one mechanism of control to the other all the way through your life. Some things will be elements that are introduced over time, others are ones you have battled with for years.

What is internal control?
This is when you do not need an external influence to help you make a decision. In fact, you cannot in all conscience choose to possibly make any other decision. This is when you would be going against your inner "compass" if you choose differently from your normal response. This requires no effort and is just "how things are."

What is external control?
External control is when an external rule dictates a behaviour. Some of these external controls are things like accountability, or achieving a set goal. Or you have joined a challenge and have committed to replace certain foods. You do this because you "know you should." This requires thought, a decision and an effort of your will. 


And example of the difference in control mechanisms in the 30 Day Challenge is when you look at the nutritional replacement list and you find that there are things on the list that you just don't have anyway, by default. It is likely that you have already reached INTERNAL control over these things and it would be "out of character" for you to start having them. For example, if you don't drink alcohol normally, you would then just have that as a "default" replacement food since you don't usually have it anyway. It is no great effort to continue to abstain, because you don't partake of it anyway. In the same way however, choosing something from the list of replacement foods that you DO usually have, but make a conscious decision to replace in order to choose a healthier option is an example of exercising EXTERNAL control. 

Perhaps by the end of the challenge or after a while this will shift to be an internal mechanism of control. You no longer desire the thing that you chose to replace and it becomes a "default" element that you replace on a normal everyday basis which takes no more conscious effort or thought. It just is part of who you are and what you do. 

What Participants had to say:

Elisabeth said, 

"External controls - I want to see a good number on the scale.

Internal controls - my body doesn't seem to want foods that don't agree with me (wheat!)"

Sheila wrote,

"Food - it seems to me that the internal control is well established -my body knows that too much sodium is going to upset the balance; I was stopped in the supermarket yesterday by two journalists from an inhouse magazine - Fresh Living - to check my basket and my reasons for purchase. Luckily I was shopping for myself!! It was all healthy, fresh food - no processing in sight other than fat free cottage cheeses. "

Anna wrote. 

"For me, internal control means watching food combinations. I have to constantly be aware of what I put in my mouth and it is a learning process to find what 'upsets' me. I have found that coffee with milk is what sets me off and when I am finished the challenge, I will try a cup of black coffee to see if there is a difference. I am also giving up on green grapes as they give me heartburn. This is what I am hoping to achieve - to be able to use this internal control to say I don't need this anyhow."

Betty wrote, 

"Re the internal/external controls – I have always know that I would have to eliminate bread and cheese if I was ever going to lose the muffin top, but it took this challenge to get me to do that, so I guess that’s the external control. I will continue along with this as much as possible as I am finding a few other problems that I had before have disappeared (stomach pains).

I’m pretty good at staying away from the really bad things like fries, chips and processed foods – that’s not to say that I don’t love these food groups, but I know that they are unhealthy so only have once in a while."

Crystal wrote,

"Internal and external control response: I would say external currently is my soda pop addiction. While its in control that's still by choice. I know it would be easy to fall back into the old habit. I'm not keeping cola in the house and my family is supporting me. 

Internal control would be rich fatty things. While I enjoy a taste my body now immediately puts on the brakes before my mind needs to kick in."

Nicole wrote,

"I have internal control over soda, coffee (almost all caffeine really), and highly processed foods. I don't crave 'em at all.

I am learning external control over delicious sugary snacks, like cake, cupcakes, brownies, chocolate truffles, and other high-end sweet snacks by replacing them with naturally sweet snacks, like fruit. I am also learning external control over white carbs, like bread, white rice, white potatoes, etc. by replacing them with more complex carbs, like sprouted grains. "

What forms of internal and external control mechanisms effect you in your life?

Email me and let me know what you think.

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

Get Out of Jail Card

Sometimes LIFE HAPPENS... and when you are on a 30 Day Challenge, that means you might need a reprieve from your nutritional commitment. For this reason, I have come up with a "Get out of jail" card that will help you overcome those times when you just can't help but eat something you have committed to replace on the challenge.YOU HAVE 3 of these to use during the challenge, I suggest you space them out over the weeks.

This applies to day 8 - day 30 and you can use each card ONCE!!! You have 3 cards. 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. Feelings of guilt are not constructive to moving on and learning from your journey, so please, if you mess up, fess up and just move on. 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?If you have stuck to the challenge 100 % for a while and you feel you just need a little bit of flexibility to help you stay the course.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 card can also be used when :

1. You have an unexpected event or something happens and your plans are completely upset and rearranged.
2. A special occasion where there are no other alternatives

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)

FOOD FOR THOUGHT:
 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.

If there is and "except for" in your thinking I want to encourage you towards avoiding the "almost did it" mentality in the next 3 weeks. Tighten up your micro amounts of things creeping in JUST for the next little while. I have every confidence that you can do it, if you decide to. All it takes is a decision. Check your food labels, and by that I mean ingredient list, if you can't pronounce it, don't eat it, just for now! Endeavor to be honest with yourself. Remember the goal of this challenge is to be intentional with what goes in your mouth this month, it is best to have food that is:

1. Fuel
2. Full of nutrients
3. unprocessed and unrefined 
4. Least preservatives, additives, salt and chemicals 

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 (Salt) 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.


Hang in there, it will get easier as the challenge goes on, I know you can all do this!

 

  

www.melonyteague.com  To subscribe to my consolidated newsletter, Click here  Melony Teague a freelance writer and columnist and motivator 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. 

30 Day Challenge March 1 - March 30th, 2013 FAQ's

30 Day Challenge, March 1 - March 30, 2013 FAQ's and tips!

  30 Day Challenge - Part III

In the first 30 Day challenge we focused on doing a minimum of 15 minutes of exercise or extra activity a day. In the second 30 Day challenge we replaced certain foods with healthier choices. Now in the 3rd 30 Day Challenge we are doing a combination of both, check this out:

TIPS:

1. Take it one day at a time. Seriously the first week may seem hard, but once you get through it and start feeling the difference and seeing results, you will love it, then you will be half way through and soon it will be the last day and you will be saying, "Where did those 30 days go?"
2. Tell someone that you have signed up, this helps to keep you accountable and motivated.

FAQ

1. Q: How do I know if I am healthy enough to participate? A: Check with your physician or health care provider that you are clear to participate. I am not a doctor and advice on this site is not meant to take the place of your doctor's advice. If you have any pre-existing medical concerns, please speak with your doctor.
2. Q: What am I required to do about my progress? A:You will be required to report back to me if you have any assignments or homework to do. Email me.
3. Q: How does this challenge work for accountability? A: This challenge is based on an honesty system and it pays to be honest with yourself and with me. If you mess up, it's okay, but just let me know so that we can work through the challenges together. I am not looking for perfection, but a willingness to grow and learn. Just don't give up. Being accountable to me and to your fellow participants will be a major factor in helping you achieve success when the going gets tough.
4. What happens if I want to quit? A: If you quit you will be required to email me with the reasons as to why you cannot continue. Why? Well, for starters I care about you and so do your fellow participants. I want to know how I can help you or help avoid challenges for other participants too. Perhaps we can find a way to help you around your obstacles and it can only make you stronger or help you learn more about yourself. The second reason is that I have found that participants who feel like they have failed just go all quiet and avoid contact, this is not a constructive way to deal with the challenge. Other participants may be able to derive value from your feedback and it is likely that you will find out that you are not alone in your struggles and find the support you need. This Challenge is hear for you, take advantage of it and it's benefits, however big or small.
5. Q:What will be reported on this blog? A:Your general progress will be reported on this blog and any feedback that you do not want shared should be clearly labelled as private. I will respect your wishes. Your first name and city will be listed on this blog.
6. Q:If I chose to replace sugar, can I drink Alcohol? A: No you shouldn't drink alcohol if you chose to replace sugar, alcohol is high in sugar. The best choice is club soda with a wedge of lime or lemon and if you like you could also have sparkling water. For a special occasion try the following Mock Mojito instead: Click here
7. Q: If I am replacing sugar can I have carbs? A: Carbohydrates are converted to sugar and starches in your blood and it is accepted that a bowl of white rice is as good as a chocolate bar in your system when it gets into the blood steam.  Try to avoid processed white carbs and choose unrefined quinoa, amaranth, buckwheat, seeds and coconut flour instead if you can. Beware of glucose-fructose and maltodextrin.
8. Q: I have been sick and I could not exercise for a few days, do I need to quite the challenge? A: No, not at all, the purpose of this challenge it to create healthy habits and make you more mindful of making good choices. If you have been sick, you need to listen to what your body is telling you and rest.As soon as you are feeling better, get back at it. The only thing I ask is that you let me know so I can cheer you on through the tough times! 
9. Q:What happens if I cheat? A: Nothing, own it, and move on. You are doing this challenge for yourself and you are the one to take responsibility for your choices. If you slip up, move on and learn from your mistakes. No biggie! Just stay honest with yourself and accountable to yourself and to me.

If you have any more questions please feel free to email me.

Tamari drizzled Roast Chicken breast medallions with Acorn squash, steamed cauliflower with home made pasta sauce.

  

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Melony Teague a freelance writer and columnist and motivator 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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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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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 #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.