Day 1 after my Birthday splurge!!!

It's official, I'm back... I have had a very busy day here at the office so I have not had much time to think about the diet. 

My day started on the right foot with a Wildberry yogurt drink, a cup of coffee, 1 splenda and 2 laps around the Cherry Hill Trail.  Last night I prepared my veggies for the day (jicama, zucchini and green peppers) I cut up the veggies and put 3 cups in baggies. The fresh veggies this time of year are wonderful.  Aldi's has a great selection of fresh veggies, minus the jicama. If you have not tried jicama, I would recommend it.  They are very sweet and crunchy :)

Lunch was a salad and veggies, oil/vinegar with a premade Strawberry drink. Around 4 my stomach was screaming for some food, so I had a Orange Wafer and I chugged 24oz of water.

Tonight for dinner is a Subway Salad with all the veggies and double meat. 

Surprisingly, today was not so bad.  I am happy that I'm back on track.  Have a wonderful evening :)

~Dusty Swehla

 

July is almost over...

Can you believe it??? July is almost over! My Summer has flown by so far.  Baseball, family activities, BBQ's, swimming and FOOD!  Yes, I have had my share of BBQ this Summer!  I went for a jog this morning and I was not liking how I felt.  I have slipped back into some old habits and I need a RESTART!  I know how wonderful I feel when I am on plan and conscious of what I am eating and drinking.  Starting tomorrow I am back on track!  PHASE 1 on track, I need a cleanse after my 3 weeks of eating the wrong things!  I weighed myself this morning for the first time in about 3 weeks.  I knew it was not going to be good!  As Lindsay and I are faced everyday with the Ideal Protein diet and being accountable to ourselves and our clients we do have some slips every now and again.  We are human :)

I will be on here blogging and giving tips.

As you know with the Ideal Protein program you can come back and get a fresh start at ANY time!!!

I know I can do this, I have done it before. Time to do some prepping for tomorrow.

Stay tuned.

Until tomorrow, Dusty Swehla

  

We are back.... :)

 

Hi everyone,

 

"She believed she could, so she did!" Isn't this quote the truth?!? This diet takes a lot of hard work, determination and willpower. No one has ever said it was easy, but what makes it possible is the belief that you have for yourself. It is so important to make small and BIG goals for yourself. Find time for yourself so you can achieve these goals. Dusty and I are your tools. Use us if you have any questions, concerns, struggles or success! If we don't know the answer we will find it for you. I Promise! :)

 

Are you taking the Omega 3? Did you know that it is now mandatory on all phases of Ideal Protein? I bet you are all wondering why. So I am happy to inform you. Omega 3's are essential fatty acids. These fats are said to be essential because our body is unable to synthesise them.

Main Functions of the essential fatty acids

• Takes part in the composition of cell membrane, insuring them elasticity and flexibility
• Are the precursors of prostaglandins (hormones that accomplish many tasks in our body)
• Are growth factors
• Takes part in the transport of excess cholesterol
• Promotes proper immune system function
• Plays a role in the absorption of light through the skin
• Takes part in the transport of oxygen in the lungs to the cells
• Decreases the time of muscle recovery after a sustained effort or a physical activity

If you have not got your Omega 3 yet, I encourage you to do so. I find these main functions to be very important.

I have something fun for you all. A little quiz. If you know the answers please leave them in our comment box. I will discuss the answers next week.

 

1. In order to lose weight, one should:

a. Eat a more balanced diet

b. Eat l

c. Reduce the intake of all carbohydrates

 

d. Exercise

2. Eating fruit:

a. Will make you gain weight

b. Will help you lose weight

c. Is healthy and has NO effect on weight issues

d. Can inhibit weight loss

3. Moderate to heavy exercise during the first month of Phase 1:

a. Is encouraged and will accelerate your rate of fat loss

b. Can make you feel more energetic and help you increase your muscle mass

c. Is necessary for optimal results on the Ideal Protein Weight Loss Method

d. Is discouraged and should be replaced with a light workout (1/3 the intensity of your existing

program if you are exercising) and a 4th packet of unrestricted IP food.


This week I challenge you to prepare one thing, consecutively, all week long. I am not asking a lot, but something that you wouldn't normally do. This one thing can be food related, getting your clothes ready for work the night before, planning a menu for the week or even what route you are going to walk at night. Pick ONE thing and do it all week long and then tell us if that helped you or harmed ya. I hope it helps! I am choosing to lay my clothes and the kids clothes out for work and school the night before. I think that will help to allow me more time to love on them in the A.M. instead of running around! :)

 

I will leave you with a recipe...

 

How about some pancakes??? This recipe is a NON restricted Ideal Protein food option.

IP Pancakes:
Crush one packet of Ideal Protein Cereal
1/4 tsp Baking Powder
1/4 tsp vanilla
2 egg whites
1/2 Tablespoon water

Mix all ingredients together, lightly spray pan with Olive Oil and make 3 medium pancakes. Warm the Walden Farms Maple Syrup
and enjoy.

Have a wonderful day,

XO

Lindsay

 



Hi All,

I have A LOT of change going on this week! Last week Chad and I enjoyed a trip to Colorado with some of our best friends! We are so blessed to have gotten to share our time with such good people. And our little's were in great hands so we had nothing to worry about! We stayed at a beautiful resort at the the bottom of Keystone Mountain. We went skiing, ice skating, out in down town Denver and ate at some very delicious restaurants! I can't wait to go back!

At Innovative when a client mentions that they are going on a vacation I usually say since it is a special occasion to have fun and enjoy in all areas of the trip including the food, but to still be conscious of what you are fueling your body with. Unfortunately I did not follow suit! I ate and drank terribly along with the rest of the crew. Although it is nice to have those extras every once in a while, my body did/does not like it! So I decided upon our return that I would take part in a 21 day sugar detox! I need it! Since I still maintained my weight and do not want to lose any more I don't want/need to go back to phase 1, but I need to get these toxins out of my body and cut the cravings. I have been researching this detox for quite a while and since I follow some of the Paleo lifestyle, but have not jumped in full force, I am going to give it a try for 21 days! This program is made for those who may be struggling with sugar and carb cravings, are looking to hit a reset button or just feel you could benefit from getting the sugar and junk out of your life to just FEEL BETTER! So if you are in maintenance and want to join please feel free to email me with any questions you may have.

I did a lot of prepping yesterday, even more so than I normally do since I can't have some of my staples. I have posted a few of my recipes that I will be making for my family this week.

Enjoy!

Garlic Sweet Potato Rounds

Ingredients

• 5 cloves garlic
• 1/3 cup EVOO
• Salt and pepper
• 4 1/2 pounds sweet potatoes, peeled and sliced into 1/2-inch-thick rounds
• 2 tablespoons chopped fresh thyme

Directions

Position oven racks in the upper and lower thirds of the oven and preheat to 450 degrees . Using a blender, puree the garlic, EVOO and 1 tsp. salt. In an extra-large (2-gallon) resealable plastic bag, toss the potatoes, garlic oil, 1/2 tsp. pepper and the thyme until well coated. Spread the potatoes in a single layer on 2 large, parchment-lined baking sheets. 1. Roast the potatoes until golden-brown and tender, turning the slices and switching the pans halfway through baking, 35 to 40 minutes.

Tangy Avocado Dressing

(I have this setting in the fridge and I can't wait to try it!)

Ingredients:

• 2 ripe avocados
• juice of 1.5 limes
• 1/8 cup balsamic vinegar
• 1/8-1/4 cup water (more if necessary to reach desired consistency)
• About 4 sprigs of cilantro
• 1-2 tsp sea salt
• 1.5 tsp garlic powder
• pepper to taste

Directions:

•  Combine all ingredients in a food processor, and blend until smooth.
• If the dressing is not your desired consistency, add water, just a tsp at a time.
• Taste, and add more salt, garlic, etc if necessary.
• Place in an airtight jar an refrigerate for up to 10 days.

Spaghetti Squash

	1 Large spaghetti squash (about 4 cups) cooked and prepared
	1 tsp Garlic powder or seasoning of choice
	1/2 tsp Pepper
	1/2 tsp Salt (or to taste)
	2 cups lean ground meat
	1 cup Tomato sauce of choice   ( I make my own)
	Prepare spaghetti squash by microwaving for 5-10 minutes, or until soft, (be sure to pierce with a knife before microwaving to release steam). Or bake in the oven at 350 degrees for 30-45 minutes, or until squash is soft. This allows the skin to soften, which makes it easier to cut in half lengthwise! Split the spaghetti squash into two even halves. Be careful, it’s hot Remove the seeds first, and throw them away. Using a fork, loosen the ’spaghetti’ strands from the inside of the squash, scraping them into a bowl or plate.Pick out your favorite seasonings you would use to flavor any traditional pasta dish.  Spray a non-stick skillet with cooking spray.  Add spaghetti squash “noodles” to the sauteed pan, along with the seasonings of your choice. Let squash cook for about 2-3 minutes over medium high heat, stirring constantly until the squash has become more tender and the excess moisture has cooked out of the squash. (You could eat it just like this, or move on to the next step to make the meat sauce.) To make my meat sauce I use lean ground beef or turkey would work just as well!  I also used my own spaghetti sauce or you could use a low calorie spaghetti sauce, (50 calories per 1/2 cup) Saute the ground meat crumbles and sauce over high heat until the ‘meat’ is cooked through. Place 1/2 of the spaghetti squash onto a plate, and top with 1/2 of the meat sauce. Serve warm and enjoy! Crock pot Chicken Curry (I can't wait to make this! Lately I have been in love with anything curry.) Ingredients: 1 to 1.5 pounds of boneless chicken thighs 1 or 2 cans of coconut milk Curry paste – 3 Tbs is usually what I put, but you choose what suits you best. 1 small yellow onion 1 medium red bell pepper 1 medium green bell pepper 1/2 head of cabbage. You could use more if you wanted to. Instructions (this is easy): Turn your crock pot on before you start your prep, and get a head start. Pour your coconut milk into your Crock Pot and add your curry paste. Make sure you stir until dissolved in the coconut milk. Cut your chicken thighs into 1″ cubes.  Just cut them up and dump them into the pot and stir. Cut your red and green peppers into similar 1″ cubes. Dump into pot and stir. Cut your onion into similar chunks. Cut your head of cabbage in half, and quarter the half you are going to use. Simply cut the wedges into thin strips and then break apart with your hands. This is much easier than using a grater, and you can always chop the cabbage to your desired shape. I personally wanted longer pieces. Add the cabbage to the top of your pot and again stir, trying to coat the cabbage with the coconut milk. It is fine if the cabbage is not submerged, it will cook down. Cover and let cook on low for 4 hours. This recipe should take about 10 minutes of combined prep and cleanup time, and is very cost effective. Garnish with some scallions and red chili sauce. Also, along with this change I have decided to run the Marion Arts Festival Half Marathon on May 18th! I have not ran a half since before Brodie was born so I am a little nervous, but very excited at the same time! I am always looking for guidance and how to better myself and time when working out and I found a new app on my phone called Map My Run and it is AWESOME!!! I definitely recommend it! I went out for a light jog with Brodie yesterday and pressed start and with GPS it gave me my route and distance. It told me my split times and when I needed to pick up the pace. They also have Map My Walk and Map My Bicycle. I am using the Hal Higdon Training Program for my training. I have not used this before in the passed, but have heard great things! Wish me luck, and again if anybody wants to jump on board I would be happy have a few extra feet to run beside! :) Happy Tuesday XO, Linds

Hi All,
It has been a while since I have blogged so I thought I would leave you with a few recipes and motivational pieces! I found this picture on the lovely Pinterest and wanted to share with you! I couldn't agree more with these Four Agreements! I believe they can all be instilled on how you live your life with people and with food as well.

1. Be impeccable with your word- Write in your book!
2. Don't take anything personally- Don't worry what people think when you are trying to better yourself. Do it for yourself and only yourself!
3. Don't make assumptions- Remember that people could have been or are in your same situation. Whether you have reached your goal, are starting your journey or are wanting to give Ideal Protein a shot. ASK!
4. Always do your best- I believe this speaks for itself!

As for FOOD....

One of my favorite new maintenance sandwich is this...
Avocado Sandwich
Whole wheat toast
Romaine
Cucumber
Red onion
Black beans
Avocado
Salt and pepper

Roasted Cauliflower
Break 1 head of cauliflower into pieces.

3 pieces of Turkey bacon

Pat dry.

Put in Ziploc bag.

Add a little olive oil (1-2 T?).

Shake until well-coated.

Spread on foil lined pan.

Sprinkle with Garlic Salt and other seasonings. (I use Mrs. Dash and put some in the Ziploc too.)

Bake at 400 Degrees for 30 minutes, and then put on top shelf for about 8 minutes until brown or place on the grill for 20 min.

Then Enjoy.

Last night I made Brisket in the oven and it was AMAZING and so easy! I bought it from Costco and let it unthaw. Threw it in the oven with 1 cup of water and cooked for an hour. I went and worked out and came back to a house that smelt amazing! I definitely recommend it!

 

I call this the clean the fridge out salad...

Steamed Brussels sprouts

beetroot

arugula

tuna

feta cheese

sesame seeds

lemon juice

balsamic vinegar

olive oil

salt and pepper

It was so pretty and very tasty!

 

Tomorrow I will be making...

Tortilla Soup
• 1 T vegetable oil
• 1 small onion finely chopped
• 2 garlic cloves minced
• 14 oz can plum tomatoes drained
• 4 cups low sodium chicken broth
• Rotisserie chicken cut into small pieces
• 4 oz green chilies chopped
• 1 t lemon pepper
• 2 t Worcestershire
• 1 t chili powder
• 1 t cumin
• Dash Cilantro
• Salt and pepper to taste
In a large saucepan, cook the onion and garlic until onion is soft. Add chilies, tomatoes with sauce, broth, lemon pepper, Worcestershire, spices and simmer mixture for 20 minutes.

 

My "Fun" Day

My cheat day was a little over the top this week. It was my Grandpa's 93rd Birthday so of course I had to celebrate. We had the usual Cherry Cake and Ice Cream and they had Cherry Sour Balls which are my all time favorite!!! I ate them and did NOT regret it because I knew I would get right back on track with my healthy lifestyle and workout routine! :) A quote from my Gramps when asked for the key to longevity, "You need to live life as if the glass is half full and put garlic on everything, I even put it in my cereal! " What a guy!

Happy 93rd Birthday to the greatest man I know! I hope Brodie learns all the amazing qualities you have and becomes a kind, sincere, funny, smart and sweet young man just like you. I promise to instill in him your positive outlook on life and to add a little garlic to his food! ;) Happy Birthday, Gramps!

XO,
Linds

Day 42 on Phase 2 of Ideal Protein

Day 42 on phase 2 of Ideal Protein has gone well.  It is Monday and I am on track with Phase 2.  Last week after my Tuesday weigh in I was relieved that I lost weight.  I have continued with Phase 2 having my favorite Ideal Protein drink for breakfast, Wildberry or Peach Mango.  6-8oz of Lean Protein for lunch and dinner with some veggies throughout the day.  I am not hungry on Phase2, I think it is because I am getting more actual protein. I have worked out 5 times last week for at least 45 minutes of cardio, I still feel good.  After I work out I have a restricted Ideal Protein, usually a Peanut Butter Bar.

Throughout the week I continued drinking at least 100oz of water daily, took my supplements, ate 4 cups of veggies and worked out.  I know how easy it is to fall back into old habits.  I had alot going on last week.  I'm very excited to let you know that I hired a new employee, Carmen.  You will see her at the office starting this week.  She has a medical background and has lots of experience, a hard worker and a very positive attitude.
It was Robert's Birthday and we celebrated 2 other Birthday's in the office. On top of all that I had to juggle Basketball/Baseball practices and games and deal with the everyday curve balls that were thrown my way. There were a couple of times that I wanted to completely splurge but I didn't.  I was NOT perfect, but I am still on track.  If I don't lose tomorrow I know why.  I still feel good and my clothes are fitting better than they have in a long time.

I tried some old but favorite recipes last week, I hope you give them a try. 

Strawberry Shortcake

 

1 Pkg Ideal Protean Vanilla Drink mix

2-3 oz. water

1 Egg White

1 tsp Baking Powder

1 Tbsp Olive Oil

1 tsp Splenda

Splash of Almond Extract

Walden Farms Strawberry Jelly.

Put the drink mix in a big mug, add water to make it a pudding consistency. Add all other ingredients except WF jelly and stir until silky smooth. Put in the microwave for 3 minutes (on top of big plate). Remove from cup into dessert size bowl. Cut cake into small pieces and add two spoonfuls of WF strawberry jelly. Return to microwave for 15-20 seconds. Stir soften jelly into cake mix. Can top with Walden Farms Marshmallow Cream.

Asian Soup
Makes 10 cups

6 cups Low Sodium Chicken Broth
2 cups bok choy, chopped
2 cups Chinese/Napa cabbage, chopped
1/4 cup fresh ginger, thinly sliced and julienned
6 Cups shitake mushrooms, sliced thin
2 cups scallions / green onions
8 ounce can of sliced water chestnuts, drained
1 red pepper, halved, cored, each half cut into three sections lengthwise, each section sliced thin cross-wise
3 cloves garlic, minced
1/4 teaspoon red pepper flakes (this is a lot, this soup has some heat, if you don't appreciate that, start with 1/8 teaspoon or even 1/16; the heat does moderate after being refrigerated for 24 hours)
2 cups snow peas (these are far cheaper from the frozen section and don't require stringing, if using fresh cut off the tips and then along the string-y side, that's the side opposite the peas)
1 cup fresh bean sprouts
2 tablespoons low sodium soy sauce
1/2 cup fresh chopped cilantro
8 oz chicken
OPTIONAL BUT TIME-SAVING TIP Bring the Broth to a boil in an electric tea kettle or in the microwave while prepping the vegetables.

Collect all the vegetables except the snow peas and bean sprouts in a cold large pot or Dutch oven. When those vegetables are prepped, add the hot water, cover and bring to a boil on MEDIUM HIGH. Let simmer for about 5 minutes. Add the bean sprouts and snow peas, cook another 5 minutes. Stir in the soy sauce and cilantro. Add fully cooked chicken chunks.

 

 

WENDY's Kraut Salad


large can sauerkraut
1 C chopped celery
1/2 C chopped onion
1/4C splenda
1/2 C each chopped red & green peppers
1/4 C olive oil
1/2 C vinegar
...
Drain & rinse sauerkraut - mix with chopped veggies put
all in bowl that can be sealed.

Mix oil, vinegar & sweetener & heat in micro-let cool &
pour over chopped veggies & sauerkraut - put in sealed
container & refrigerator for at least 4 hrs. or overnight

 

Favorite Veggie Recipe:

3 cups of Broccoli

1 head of Cauliflower

8oz container of fresh mushrooms

1/4 cup Low Sodium Soy Sauce

1/4 cup Low Sodium Chicken Broth

1 Tbsp Sweet Basil

1 Tbsp Olive Oil

Salt and pepper

 

Cut up veggies. Mix all ingredients together. Place in a 9x13 pan cover with Aluminum Foil and bake 350* for 15-20 minutes, until veggies are tender.

 

Ideal Protein 7 layer Salad:

Ingredients

1C broccoli
1C cauliflower
1C snowpeas, frozen

1/2C red onion, sliced

3/4C Walden Farms mayonnaise
1/2C Splenda
1/2C parmesan VEGGIE cheese, grated

4 strips cooked turkey bacon

Directions

Cut broccoli and cauliflower into bite-size pieces. Layer in bottom of bowl. Layer peas. Cook and dice Turkey Bacon and layer. Slice onion and break into bite-size pieces. Layer in bowl. Spread Walden Farms mayonnaise over onions. Evenly distribute Splenda, then parmesan cheese over other ingredients. Refrigerate for 1-8 hours. Mix 5 minutes before serving.

Number of Servings: 6

 

Have a great week and stay strong.  You are in control of what you eat!

 

Until tomorrow, Dusty Marie Swehla

Day 36 on Phase 2 of Ideal Protein :)

Day 36 on Phase 2!

Whew, I was a little worried for my weigh in today!  I was not the best over the weekend and I had no one to blame but myself :( I weighed in this morning and I consumed absolutely nothing before my weigh in.  I was content with the pound and a half I lost, the body fat percentage dropping a full percent and my BMI was also down. 

While dropping off Noah at school he wanted to try the (emergency) Strawberry Banana premade drink I had in the glove box, so I let him.  He thought it tasted great and he didn't have much for breakfast so I let him take it with him to school.  He often samples my morning Ideal Protein drink and I have to explain every time that is my breakfast.  After my weigh in I had a Blue Cran Granata drink mixed in my IP shaker and then I put it into my Camelbak with half a bottle of Pink Grapefruit Sparkling Ice.  This is a very refreshing drink and it tastes wonderful!

We have alot of new things going on at Innovative Aesthetics.  We are interviewing new potential employees, painting and re-decorating.  All of us are excited for the changes.  Lindsay and I are looking forward to some help with Ideal Protein.  We both LOVE our jobs but some help would be nice! I enjoy and want to be able to spend as much time as possible with each client!  If you haven't had a tour of Innovative Aesthetics I highly recommend it. We have alot to offer!  www.iamedicalspa.com  We are open late on Wed and Thursday's and Saturday's from 8am-12.

Today was my short workday so I left around 1, I ran a few errands and when I got home around 2 I was hungry.  Since I have moved onto Phase 2 I decided to have some egg whites and veggies for lunch.  I cleaned the house and when I got done I had about an hour to myself.  Not very often do I get the house to myself and it is clean.  I had the scentsy's all cleaned with new tarts and a couple of candles going. I snacked on some fresh red peppers while getting caught up on emails.  Robert and Audi were home shortly after 4 and Noah called to be picked up from school.  My relaxing was over, short but sweet :)

I ran Noah to Basketball and I went to Yoga.  I had a great workout and Rhonda joined me.  Thank goodness for the Enzymes, we did not have the same experience as last time :) After class I wanted to go home but I knew after my weekend and being on phase 2 I wanted to get in more of a workout.  I chose a 30 minute jog at level 5.5 (10.5 min mile) This is a good pace for me, I was not sucking air as bad as I thought I would have been.  I drank a Ideal Protein pink lemonade while on my jog.

When I got home, Robert was making grilled ham and cheese with tomato soup! UGH!!! I was instantly irritated!  I wanted some, but I didn't.  I sat and ate oriental veggies and soy sauce and a turkey brat with mustard and jalapenos.  I was content and the boys were teasing a bit and that made me a little stronger! There was no way I was giving in! 

After dinner I had a warm cup of sleepy time tea.  I need a good nights sleep for tomorrow, it's going to be a busy day!  All of my boys, Robert, Noah and Audi all enjoy a cup of tea in the evening now.  I can hardly keep it in the house. They all made fun when I started Phase 1 again. Now they are all sleeping better and they actually look forward to it. They all have their favorite tea cups. Austin's is a colorful mug, Robert's has a picture of his brother Matt and sister n law Elon, and Noah's is teal. Who would have thought?  

I am feeling good and overall happy with my weight loss today.  It also feels good to get in a really good workout!  I feel better when I get a good workout in.  My mind is going a million miles a minute and during my workout I get alot of thinking done!

Happy Pancake day :)

Ideal Protein Pancakes: Phase 1 non restricted
Crush one packet of Ideal Protein Cereal
1/4 tsp Baking Powder
1/4 tsp vanilla
2 egg whites
1/2 Tablespoon water

Mix all ingredients together, lightly spray pan with Olive Oil and make 3 medium pancakes. Warm the Walden Farms Maple Syrup
and enjoy.

Until tomorrow, Dusty Marie Swehla