Day 31 on phase 1 of Ideal Protein.

Day 31 on Phase 1 of Ideal Protein was great.  It is hard to believe that it is Jan 31, 2013 already!  This month has flown by!  Today Lindsay and I needed roller skates for sure!  We had to play catch up for closing early yesterday.  I started the day with a Orange Ideal Protein drink mixed with a Orange Mango Sparkling Ice.  It was very refreshing and it made about 20ounces. 

Lindsay made Super Bowl food today for the clients to sample.  She made a few different foods.

Ranch Veggie dip:
6oz of fat free Greek yogurt
1/2 packet Hidden Valley Ranch
Mix together and enjoy.

3 different flavors of Turkey Meatballs:
Red hot sauce

Walden Farms BBQ sauce

Brown sugar splenda, minced onion, yellow mustard

Guiltless Coleslaw-(Phases 1-4)

4 cups coleslaw mix, or plain cabbage mix
1 medium green pepper, finely chopped
5 tablespoons Stevia
5 tablespoons cider vinegar
¼ cup water
¼ teaspoon sea salt
1/8 teaspoon pepper

In a large bowl, combine the coleslaw mix and pepper. In a smaller bowl, combine the rest of the ingredients. Pour over the cabbage mixture. Toss to coat. Cover and refrigerate for at least 4 hours or overnight. Yield: 6 servings

She also had dill pickles and sugar free bread and butter pickles to snack on.

I was very happy that she had the veggies cut and ready to eat.  Neither of us took a lunch today so we had veggies, pickles and I had a Ideal Protein Pink Lemonade.

The 12 hour day flew by and at the end of the day there were some leftover meatballs.  Linds, Steph and I shared a large plate of BBQ meatballs.  I am content and I am looking forward to going home warming up a cup of tea, eating a Ideal Protein Chocolate Chip cookie and reading a book.

I am feeling good and looking forward to a weekend away. 

                                                         How much willpower do you have?


Until tomorrow, Dusty Marie Swehla

Day 30 on phase 1 of Ideal Protein, Snow Day

Day 30 on phase 1 started off as a little bit of a whirlwind or a snowstorm, whatever you wanna call it?  I live way out on the west side of town, the rest of the girls in the office live in every different direction.  Fairfax, Marion, North Liberty and Ely.  I knew with my new Traverse I would have no problem getting into work.  I did not want the clients or my coworkers to risk it coming into Innovative Aesthetics.  I told them if they felt they could make it to come in, if not I completely understood.  Hanna and I were the 2 brave ones that made it in.  I know if I would have asked the other girls to come in, they would have done it.  It has been a busy month and some time off doesn't hurt. Also, some of the girls have little ones and I remember when my boys were little and having a snow day meant making some cookies, playing in the snow and a nap.  My boys are older now and they were going snowboarding and were not wanting to play in the snow with mom. 
 
When I got to work, Hanna made me a cup of coffee and I drank a quick premade chocolate drink.  I had clients ready to jump on the scale.  The morning went quick and alot of clients had called and cancelled due to the weather.  Around noon I got a call from the medical side of the office and they ordered Pizza :(  I thought for a second that I deserved a piece for driving in and risking my life.  But, I resisted!  I don't remember pizza smelling so good?  I had some left over lettuce in the fridge with a packet of Walden Farms Italian dressing. I also had a warm Cappuccino Ideal Protein drink.  We ended up closing at 12, but I stayed for a couple of hours and replied to emails, stocked and did some paperwork that had been calling my name for a couple of days.  It was nice to catch up.

Around 3 I got done and I called Robert to tell him I was going to drive down to Coral ridge.  I am going to see Lady Gaga in St Louis on Sat and I need some accessories from Forever 21 and Wet Seal.  He said that was an awful idea :(  So, I went to Lindale :) I found a blond wig and some Lady Gaga glasses for the concert.  When I got home I shoveled for a hour or so? Supposedly (google says) you burn 450 calories shoveling snow for an hour, if so, that is great!   

The next week and a half is going to be very busy with me being out of town, basketball and baseball practices and work.  It is Robert's Birthday on Feb 7 and today is the only free night we have TOGETHER without the boys and I wanted to take him out.  He got home from Cedar Falls around 5:30 and he was not in the mood to go out again after driving in the nasty weather.  Instead I made him a nice dinner.  Sirloin steaks, Au gratin potatoes, deviled eggs and a side salad.  He didn't know the deviled eggs were made with Walden Farms Mayo, shhhhh.  I also mixed in a little jalapeno juice in with the mustard and mayo. I topped each deviled egg with a tiny piece of turkey bacon and a sliver of jalapeno. THEY WERE AWESOME!!!   I made myself steak, Mashed Potatoes (cauliflower) I mixed in Ideal Protein Potato puree and 1 Tbsp of Blue Cheese dry mix and I had 2 deviled eggs as well.  The blue cheese mix is near the dressings at the Johnson Ave Hy Vee.  It only has 5 calories and less than 1 carb.  There are 5 different flavors and it made the cauliflower taste great.  

There are only 40 days to Spring and that means Summer will be here before you know it!  If every Summer you dread putting on a swimsuit or shorts, do something NOW to change it.  I ordered a swimsuit today from Venus http://www.venus.com/swimwear.aspx When I get my suit in I am going to hang it on the back of  my bathroom door as a constant reminder.  I want to go to the pool, beach, water park with my kids without feeling self conscious.

Today was not a typical day, but it was good.  I am still feeling good and I am getting REALLY excited for the weekend:)

Until tomorrow, Dusty Marie Swehla

Day 29 on phase 1 of Ideal Protein. Weigh in #4 :)

Today is day 29 on phase 1 for me, It is my 4th weigh in and I am pleased with the results I have accomplished so far.  I am down 16 pounds, down 19", my BMI is at 23.3, my bodyfat started at 30.9 and today was 25.5.  I feel AMAZING!!! The best I have felt in over a year.  I am sleeping good at night, I can jog for a half an hour and I don't feel like my legs are going to fall off and I don't feel my belly giggle, as much :) I have a huge sense of accomplishment.  I am going to keep going just a couple more pounds, so I have a little to work with... I am going to Lady Gaga this weekend in St Louis and I may have a splurge?  It will be over a month since I have had a splurge and to tell you the truth I'm scared. I will be sure to post a picture or 2 of my outfit, it will be a entertaining show.

I started my day with a chocolate drink, after my weigh in.  I also had a cup of coffee, I'm getting kind of use to the black coffee. I am almost thinking all the extra stuff I was putting in my coffee was making me want sweets more??? The morning went quick, I was off at 12:45 and I had a meeting at Brewed Cafe in New Bo district.  They have an amazing vinaigrette veggie salad on the menu, I had them keep the carrots and olives.  I was content with a fresh cup of joe and my salad and ice water.  After my meeting I went home and did a quick dust and sweep of the house.  Having 4 boys (including Robert) at the house makes it difficult to keep it clean at times.  I wonder if I sound like the teacher on Charlie Brown to them all??? Whaaa Whhha Wa Wa??? I tell them to put down the toilet lid, pick up their wet towels, and rinse off your plates almost every day.  They look at me like I have a 3rd eyeball almost every time. Like it's something new? Boys, Boys :) It's okay tho, before long I will only have Robert to tell to pick up his dirty socks. (poor Robert)  I drank a Pink Lemonade Ideal Protein drink while I cleaned.

5:15 on Tuesdays I go to Yoga, It is not typical Yoga.  The instructor is male and he does not play music and he talks the entire time. Very quirky, but keeps me entertained for an hour.  He keeps my mind off the fact that I'm there an hour and I get a quick, great workout.

On my way home I drank a pre made Chocolate drink, I am craving chocolate today. It always throws me for a loop on how hormones can throw your body into a tailspin at times.  The chocolate helped with my craving. The attached Link is great, it explains a women's hormones a bit and CRAVINGS! http://www.womentowomen.com/understandyourbody/symptoms/cravings.aspx

When I got home I had a obstacle to get around. Robert had made homemade beef enchilada's, re fried beans and Spanish rice for dinner.  He had thought that it was my final weigh in and I was done with the diet.  As much as I wanted the Fiesta I resisted. I made myself a salad with chicken breast.  While I prepared my dinner I drank about 32 ounces of water as the boys ate the Mexican food and told me how amazing it was.  Ugh :(  I'm okay, I have had Mexican food a thousand times and I will have it again soon.  The salad I had was GREAT!  I felt satisfied after dinner.  I enjoyed a cup of decaf Chai tea and wrote my blog and I had Noah doing some research for a paper along side me :)  

Makes 2 servings

A wonderful salad full of flavor with the touch of Asia. A favorite around the house.

Recipe Ingredients for Low-Carb Chinese Chicken Salad

8	oz skinless chicken breasts, cooked and julienne
1	cup Jicama, Julienne
3	cups salad mix
1	cup celery, minced
1	minced scallion
1/2	red bell pepper, julienne
1	tbs cilantro
1	tsp ginger
1	garlic clove, minced
1/2	tbs low-sodium soy sauce
1	tbs lime juice
1/8	cup sesame oil
1/4	cup Walden Farms mayonnaise

Recipe Directions for Low-Carb Chinese Chicken Salad

1. In a food processor blend ginger, garlic, soy sauce, lime juice, sesame oil, and mayo.
   
2. Combine dressing with chicken, jicama, celery, scallions, and bell pepper in a large bowl.
   
3. Add salad mix to 2 plates and place chicken salad mix on top of greens.
   
4. Sprinkle with Cilantro.

Have a great evening.

Until tomorrow, Dusty Marie Swehla

Day 28 on Phase 1 complete:)

Day 28 on phase 1 of Ideal Protein complete. My Monday morning started off a little slow. It was foggy out and I pushed the snooze button twice. I had my cup of coffee and I started to wake up and come to life. It was hard to believe that I am on day 28 (4 weeks) of Ideal Protein. Tomorrow is weigh in day and I briefly think of my week and If there were any slips or anything I could have done different to help with my weight loss? I probably could have had salad more? Or could I have drank more water and less sparkling ice? I guess only the scale will tell. Tomorrow morning at 8am is my weigh in time. I will also have Lindsay do my 4 week measurements, BMI and BodyFat.

I had a Orange drink around 9:00am. Monday's have become more and more busy. The morning flew by and it was 1pm and lunch time already. I had some cucumbers, tomato and a green pepper cut up over a bed of spring mix lettuce. I also had a bowl of Ideal Protein Broccoli and cheese soup. Not quite the same as catered Panara. The medical side had a catered lunch and it was a little tempting to have a cup of Panara soup and monster cookies, they looked AMAZING! My weigh in tomorrow quickly squashed any further thoughts of a bite of the cookie. That is one of the reasons I really encourage clients to set up weekly weigh in's, even AFTER going through all of the phases. The accountability is a HUGE factor on this program. If you cheat, we have to face each other. Unfortunately the only one you have cheated is yourself. Also, if you had a slip up throughout the week. Often times my client will be honest and want to get it out there and they confess.

After work, it was a typical Monday. Parents meeting for baseball, baseball practice for Noah and BodyFlow class for me. When we got home it was after 8 so I opted to have a Ideal Protein Omelet and mixed in some rotisserie chicken and mushrooms. I was exhausted and not in the mood for a bunch of food. It is really important to get in all 3 Ideal Protein's and your dinner protein. I drank a big glass of water and finished with my supplements.

Today was a good day, no real struggles. I am going to continue on Phase 1 for a while longer. I have a goal in mind and I want to continue throughout the phases. I think/hope the blogging is helping out my clients? Have a good evening and I will fill you in on the number's tomorrow.
“Every day do something that will inch you closer to a better tomorrow.” ~Doug Firebaugh
Until tomorrow, Dusty Marie Swehla

Day 27 on phase 1 complete!

Day 27 on phase 1 complete. I started my day with cup of coffee with a packet of french vanilla  splenda.  When I woke up I wanted to go to the gym, but the Y doesn't open until 12 and I had plans today.  I decided to do one of my Yoga videos.  It was not the best workout, Noah and Riley were laughing and trying to do the video with me.  They both were laughing so hard, it was difficult for me to concentrate. I did the best I could for 45 minutes. After my workout I had a Peach Mango Ideal Protein drink, a favorite of mine. 

Austin was away at a retreat for school called Kiaros for the past 4 days.  The parents were suppose to meet the kids at the school for a surprise when they got back.  Each child had a chance to say what the retreat meant to them.  Austin is an amazing young man,  as a mom I could not hold back my tears when he got up in front of all the parents and spoke.  I am very proud of the young man that Austin has become.  He makes me very happy and proud everyday.  I couldn't ask for a more respectable, kind, happy young man.  Austin's dad, step mom, grandma and grandpa and I were all there to welcome him back. In front of all the parents Audi thanked all of us for our sacrifices we have made for him and that he loved us all and he doesn't tell us enough.  One thing that Austin always does even if he is mad at me is gives me a hug goodbye and tells me he loves me.  I am thankful of that. This weekend away was a blessing for all of us.

After we left Xavier, we met Robert, Noah and Riley to watch the Iowa Hawks Basketball game http://www.hawkeyesports.com/sports/m-baskbl/sched/iowa-m-baskbl-sched.html  Our boys all love the Hawks and Hot wings.  We found a place that had all you can eat wings for 6.00$ Cedar River Landing, Every Sunday from 3-8pm.  I think the boys had a total of about 80 wings, I'm not kidding.  I had a Starbucks coffee and a peanut butter bar, I was content even though the Hawks lost :(  

When I got home I was in the mood for pizza again.  I had all the ingredients and the Cauliflower pizza is so easy to make.  If you look at day 15 on phase 1 the Cauliflower pizza recipe is on there.  IT IS AMAZING!!! Tonight I had turkey pepperoni, fresh mushrooms, zucchini, jalapenos, and a can of drained rotel.   I had 3 small pieces and it was delicious.

After dinner I was in the mood for something sweet.  I made the vanilla pudding as directed, but i made it with boiling water. Then I made a cup of decaf vanilla chai tea.  I mixed the 2 together for a thick, warm, sweet treat.  Just sweet enough to reduce my craving. 

The weekend is over and Lindsay and I have another busy week ahead of us.  

I had a wonderful weekend with my boys.  I love having family time and I don't take 1 second for granted.  I know that these years of my boys being young, laughing out loud, silly, messy and full of gas are numbered.   Everyday I am so thankful and blessed for Robert, Austin, Noah and Riley.  We have fun and we love each other, I couldn't ask for a better life. Thanks to Ideal Protein, I feel good and my clothes are getting big, this is just a bonus for me. I hope you all had a great weekend and had some time to spend with the ones you love.

Until tomorrow, Dusty Marie Swehla

Cauliflower Crust Pizza

Serves 2; Adapted from Your Lighter Side.

Ingredients:
1 cup cooked, riced cauliflower
... 1 cup shredded mozzarella veggie cheese or half a cup Parm chs
1 egg, beaten
1 tsp dried oregano
1/2 tsp crushed garlic
1/2 tsp garlic salt
olive oil (optional)
pizza sauce, shredded cheese and your choice of toppings*
Directions:
To "Rice" the Cauliflower:
Take 1 large head of fresh cauliflower, remove stems and leaves, and chop the florets into chunks. Add to food processor and pulse until it looks like grain. Do not over-do pulse or you will puree it. (If you don't have a food processor, you can grate the whole head with a cheese grater). Place the riced cauliflower into a microwave safe bowl and microwave for 8 minutes. There is no need to add water, as the natural moisture in the cauliflower is enough to cook itself.
One large head should produce approximately 3 cups of riced cauliflower. The remainder can be used to make additional pizza crusts immediately, or can be stored in the refrigerator for up to one week.

To Make the Pizza Crust:
Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray.
In a medium bowl, stir together 1 cup cauliflower, egg and mozzarella. Add oregano, crushed garlic and garlic salt, stir. Transfer to the cookie sheet, and using your hands, pat out into a 9" round. Optional: Brush olive oil over top of mixture to help with browning.
Bake at 450 degrees for 15 minutes.
Remove from oven. To the crust, add sauce, toppings and cheese. Place under a broiler at high heat just until cheese is melted (approximately 3-4 minutes).
Enjoy!

*Note that toppings need to be precooked since you are only broiling for a few minutes.

Day 26 on phase 1 complete

Day 26 on phase 1 of Ideal Protein complete. Robert made pancakes, bacon, hashbrowns and scrambled eggs for the boys. He made me a Ideal Protein Herb and cheese omelet with mushrooms, asparagus, jalapenos and topped it with a little veggie cheese and salsa. He also made me a cup of vanilla chai tea with a dollop of Walden Farms Marshmallow cream on top. Robert loves making Sat and Sunday morning breakfast, he likes the kitchen all to himself, he says it is his alone time. The pancakes were a little tempting, the peanut butter on top of the pancake was very tempting. When we were kids my grandma Ackley would mix clear Karo syrup and peanut butter together and we would poor it on our pancakes. It was the best!!!

After breakfast we all went to the YMCA for a game of family basketball. Like I said, I don't like to lose. The teams were Me, Noah, and Riley's buddy Tavian vs. Robert and Riley. We played for over an hour.  It was great family time and I got in a little workout.  When I got home I wanted to see approximately how many calories I burned.  I came across the Calorie Counter app. http://caloriecount.about.com/  Supposidly I burned close to 500 calories, I would be happy with half.  The app was interesting, it has food comparisons.  Sometimes when I am working out and the elipticall says I have only burned 200 calories, I think of a cake ball that has about 300 calories :( Boo!

I was feeling brave today so I took all the boys, including Robert with to run Satuarday errands. We all ventured out to Wal Mart, Sam's, Thiesens and Aldi's for groceries and things for the house. I mixed up a Ideal Protein Pink Lemonade and put it in my Camelbak. I drank that while we ran errands. There were some temptations at Sam's, all the samples were a few of my favorite things. Pizza, pie, fries, fruit and yogurt were a few of the samples out today. At Thiesen's the boys had to have popcorn, that was tempting too.  After shopping I was starving! We made a quick stop at Blimpie, I had a veggie salad with oil and vinegar.

While we were out and about we stopped to visit with one of Robert's friends, pretty Rick and they had Cupcakes at the shop. Not just any cupcake, French toast flavored cupcakes with cream cheese frosting and pieces of maple bacon sprinkled on top. Robert said it was the most amazing cupcake he has had in his entire life, of course it was! I resisted.

When we got home I was chilled and wanted something warm. I had a cup of hot cocoa (Ideal Protein Chocolate drink) The chocolate drink is always a treat. You can't go wrong with chocolate.

Robert wanted to make us all a nice dinner. We had Sirloin steak topped with sauteed mushrooms, asparagus wrapped in bacon, zucchini and a side salad. It was very filling.

Another day down. I hope everyone is having a great weekend.

Until tomorrow, Dusty Marie Swehla

Testimonial: Craig Chmelicek

My name is Craig. I was out of shape and overweight. I was definitely in need of a change to improve my health. My wife heard of this program through her cousin. My wife and I decided to do this program together to give each other support. My first weigh-in was on November 26th 2012. The scale was shocking! Dusty was very helpful in explaining the program, how it works, the different types of food and vitamins. The first couple of weeks were challenging of what food items I could no longer have and the food items (vegetables) I would need to start incorporating into my diet. I was never into vegetables, more of a meat and potatoes guy. As of today, seven week later, I have had a weight loss of 36 lbs and my fat % has dropped 6 points. The pounds seem to fall right off each week if you follow the program. It’s pretty amazing. I never thought of this program as a diet, but more of a lifestyle change. For me it’s about making better food choices and decisions. I started a goal of 60 lbs. I still have another 24 lbs to go. My meetings with Dusty each week are very helpful. She is very supportive and offers great suggestions for new recipes to try. There have been a few weeks when I thought I did a good job following the program, but on my weigh-in day the scale may have not reflected what I felt it would. I thought I should have lost more weight than I did. Dusty is very helpful to lift your spirits and the support that she offers is very positive and encouraging. I would definitely recommend this program to anyone struggling with their weight and wanting to live a healthier lifestyle.

Craig Chmelicek.

Aunt Gail and Dad.

Lindsay and Dusty's favorite people :) Before and after! AMAZING

As many of you know Dusty and I are cousins and we are blessed to have two AMAZING role-models in our lives. My mom, Gail, and Dusty's Dad, Jim are two very important people to us and we wanted them to feel the way we have always percieved them to be. Gail and Jim started Ideal Protein together. As siblings, they knew they would need each others encouragement plus our constant support. Gail and Jim were both pre-diabetic, on cholesterol medication and had high blood pressure. They are now currently off of all of there medications and skipping around town! Literally! :) Although it was very trying I know they would never regret the decision they made to do Ideal Protein. As my mom would say, "You just gotta do it!"  ~Lindsay

As many of you know my Dad and Aunt Gail are 2 of the most amazing people that I know.  Not only do they laugh often, they look at the best in everyone, kind, sincere, laughing at all times and the most generous two people I know!  If I could be anything, it would  to be like the 2 of them.  I could not ask for a better aunt and dad than I have. I am so happy that they took on Ideal Protein and have a healthier life. I love you both tons!! Thank you for all you do for me :) ~Dusty

Day 25 finished on Phase 1 of Ideal Protein. TGIF

Day 25 on phase 1 of Ideal Protein. I woke up happy that today was Friday. I started my day with rhubarb and Ideal Protein Oatmeal. I warmed up a cup of rhubarb, a packet of french vanilla splenda and 1/2 cup of water in the microwave for 2 minutes, then I added the oatmeal. This is a filling breakfast for a cold winter morning. I knew the morning at work was going to be extra busy. We have alot of existing clients that have taken a break from the program and are wanting to get re-started with Ideal Protein.

The morning flew by and it was time for lunch. Innovative Aesthetics commercial airs a few times a day on Z102.9 http://kzia.com/ and there are alot of interested people in the diet. I spent my lunch returning emails and returning phone calls. I knew the day was going to be busy so this morning I put a cup of veggies in 3 separate baggies, so I was prepared. I ate cucumbers, celery and fresh zucchini for lunch. Around 2:30 I had a blue-Cran Granata Ideal Protein drink. As I lose weight, I need the extra collagen in the Granata to help with my skin elasticity.

My work day ended at 5. I always have a pair of workout clothes, tennis shoes and socks in my car in case I need a workout. The boys were all at basketball and I didn't have to be home til 6. I stopped at the YMCA and worked out for 40 minutes on the elliptical. I always feel refreshed after my workouts, a sense of accomplishment.  I didn't over do it like Tuesday, I am still having trouble going up stairs from that workout.

When I got home Lindsay and Brod were there waiting for me :) It was a great surprise. Brod is feeling better and he is all smiles. Lindsay brought me a Subway salad with chicken breast, oil, vinegar and oregano. Just what I needed. The two of them stayed for an hour and a half and I enjoyed watching Brod move from one thing to another. He has alot of energy and I learned quick that my house is not child proof. We had a great time :)

After Linds and Brod left, Robert and I took the boys bowling at May City. I took along a Peach Mango Ideal Protein drink and my Camelbak to have while the boys ate their popcorn, Doritos and drank their root beer.
I am a very competitive person. Robert and I don't play games together very often, he says I'm a poor loser.  I usually win and If I don't I get a little upset :(  I am not a good bowler, we used bumpers and I still only got a 78... Yes, Robert won, but Noah beat Robert. My mind is not on the game, I'm thinking of the shoes I have on and who wore them before me and how dirty the bowling ball holes are.  Yes, gross when you think about it.  The boys were laughing at me sanitizing my hands after I bowled. They didn't care, they were eating their Doritos and popcorn like they were never going to eat again.

Today was a great day. Like I have said, I am feeling good and each day is a little easier. Not much time left until I am finished with Phase 1, the past 25 days have flown by.

Happy Friday:)

Until tomorrow, Dusty Marie Swehla

Day 24 on phase 1 of Ideal Protein!

Today is day 24 on phase 1 of Ideal Protein.  First things first, check to make sure I'm in ketosis.  I was a little worried.  I had more coffee yesterday than normal and I have heard that can bump you out of ketosis.  I was safe, still burning fat!  Perfect :) I woke up really thirsty, that was probably due to the excess coffee I drank yesterday.  I began my day with an Ideal Protein Pink Lemonade,  I made it last night and the protein was settled by this morning.  I added the 8oz of Lemonade and extra water to my 32oz camelbak.  I drank this throughout the morning at work.

Lindsay and I had a very busy, but productive day.  Lots of new clients.  Before I knew it, It was 1pm and time for lunch.  I decided today that I wanted to eat my dinner protein for lunch.  I brought 2 baggies of tuna. I don't like the cans the juice grosses me out :( I mixed it with Walden Farms Chipolte Mayo, dill relish and a hard boiled egg.  Sounds kind of weird but it was good.  I sliced cucumbers and scooped a small spoonful on each slice of cucumber.  I also had a side salad with tomato, green pepper and radishes.  To top it off I had a claussen pickle wrapped in a piece of deli ham.  I was obviously hungry, geez.  

Around 5 I was craving something sweet.  I opened a pack of Ideal Protein Chocolate soy puffs and a packet of Ideal Protein Peanut Butter soy puffs.  I mixed them together and separated them into 2 containers.  One for today and one for tomorrow.  When you mix the 2 together, they taste like a reeses.  Just what I needed to get me through til 7 when I get off work. 

When I got home, Robert was making Spicy Sausage Jambalaya.  I had already had protein today and I was not that hungry.  Robert was venting about his day.  We both are very fortunate to love our jobs, unfortunately there are still stressful, not so perfect days.  I listened and let him speak his mind.  I told him about an article that I had recently read about naturally relieving stress and suggested maybe he should read it? http://www.foxnews.com/health/2012/01/27/10-ways-to-relieve-stress-naturally/ I thought it was a good idea?!?  He wanted to stick to what he knew.  A tall boy Busch Light seemed to calm him just fine.

I always have plenty of cauliflower and mushrooms in the fridge.  I made a different version of  mashed potatoes tonight for dinner.
Mashed Potatoes:
1 head of Cauliflower, cleaned and chopped into small pieces
5 Fresh Mushrooms, cleaned and chopped into small pieces
1 tsp minced garlic
1 Tbsp chives
Salt a pinch and alot of pepper
1/2 cup Low Sodium Chicken broth
1 tsp Bacon Bits
1 Packet of Ideal Protein Potato Puree

Mix all ingredients together EXCEPT IP Potato puree  Simmer on low heat until the cauliflower is tender. Slowly mix in the packet of puree.   You don't want to heat up the IP products to much, they sometimes get clumpy.

I had a big bowl, It tasted like a loaded baked potato

The diet is getting easier.  The past 24 days have gone so fast.  I think about how unhappy I would have been with the excess weight still hanging on from the Holidays. I'm happy I made the decision to live a healthier 2013. 

If you have not started, it's never to late to start a new day.

Until tomorrow, Dusty Marie Swehla

Day 23 on phase 1 complete

Day 23 on phase 1 complete.  My morning started with a Pineapple Banana Ideal Protein drink, I mixed in a couple of Pineapple Coconut Dasani Drops. I added some extra water to fill me up.  I also had a new flavored coffee, Snicker doodle.  It was not as good as the cookie, but I got a little bit of the flavor I was looking for.  While in New Bo district yesterday I stopped at New Bo Books.  Such a cute, quaint bookstore. I am on the hunt for 2 books and I have recently enjoyed the variety of bookstores in Cedar Rapids.  A couple of them I have been to are Mystery Cat Books http://www.themysterycatbooks.com/books.html  , Half Price Books  http://www.hpb.com/086.html and of course Barnes and Noble.  There is nothing better than curling up on the couch with a heated blanket, cup of tea and a good actual book.  

I'm on day 23 and I have read in a couple different books and in a few articles that a habit is formed in 21 days. I think I have formed a habit with the Ideal Protein Program. If not a habit, I'm definitely in a routine.  It's day 23 and I feel like the program is second nature.  I don't have to remind myself of why not to cheat. I just don't and I don't think about it long. I'm also at the point where I know if I cheat or have a B.L.T (bite, lick or taste) That will only postpone my goal weight. I read an article today about how long it takes to form a habit, kind of interesting. http://blogs.ucl.ac.uk/hbrc/2012/06/29/busting-the-21-days-habit-formation-myth/ 
Typical day:  
-120 oz plain water throughout the day
-I drink only 1 cup of coffee in the morning, 1 enzyme
-1 non restricted IP for breakfast, supplements
-lunch consisting of another non restricted IP and 2 cups of veggies and maybe a salad, 2 Cal mag
-1 cup of vanilla decaf chai tea in the afternoon, 2 enzymes
-1 restricted IP usually in the afternoon, sweet treat :)
-8oz of protein for dinner with 2 cups of veggies and maybe a salad, supplements and final enzyme
-Recap my day and write my blog.

Lunch was a green pepper sliced and dipped in Walden Farms French Onion Dip.  Non one of my favorites but I added minced onion and some Mrs Dash tomato basil for extra flavor.  I also had a cup of Ideal Protein Crispy Cereal topped with a little cinnamon.  I know some of you are leery of trying the cereal, you add water, not milk. Yes, kind of weird, but it really is not that bad. I was also in the mood for something different.

At 3pm Noah, my 11 year old son had school conferences. I ate a Lemon Poppy seed Ideal Protein bar on the way over to school. I already knew how Noah was doing and his teacher agreed that he is a hard worker and likes to be right.  Noah brought home his report card and hung it on the fridge a week ago.  He likes to point out to his older brother Austin (17) that he is getting a 4.0 whenever possible.  I have mentioned before that my 2 boys are VERY opposite.  Noah studies, studies, studies and does not like to be wrong and is very competitive.  Austin likes to have fun, smile, laughs often and is a big jokster.  He is doing well in school, but as Noah would tell you, Austin is not getting a 4.0.  Austin is always playing jokes on my husband, they are like 2 little kids.  Just last night, Robert was bringing in the garbage cans and Austin thought it would be hilarious to dress up in his black gorilla suit and run out from behind the garage.  I heard Robert scream like a girl.  We all had a good laugh, Robert will get Austin back...

My evening ended with a staff meeting.  We covered multiple topics and I'm excited about some of the changes we have in place.  Dr Rexroth bought us all Deb's Deli Salad's for dinner, my favorite!  Deb's is located downtown and she makes the salad with no carrots and no cheese for me.  I used a packet of Walden Farms Bacon Ranch and drank my final 32 oz of water to make 128oz for the day.

I am loving the habit I have formed on the diet.  I feel good and I knew it was going to get easier.  My first couple of days were kind of a struggle, but I feel better now! Thanks to my silly boys for keeping me laughing & smiling throughout the diet:)

Until tomorrow, Dusty Marie Swehla

Day 22 on Phase 1 complete. 3rd weigh in!!!

Day 22 on Phase 1 of Ideal Protein complete! I had my third weigh in today and I was very happy. Today I was down 4 more pounds, BMI:23.7, Fat:26.9% (started at 30.9) I feel great!!! My total in three weeks 13.5 pounds lost. Of course I would like to be down more, but I am satisfied.  I started the morning with a Peach Mango Ideal Protein drink.  This is one of my favorite go to drinks.  I never get sick of it.

The morning went very well, I was in a great mood since I had a successful weigh in.  This week I had extra protein on my workout days and I didn't over do it!  I also really pushed my water consumption.  There are so many benefits to drinking water!  Take a look at the attached link! The first benefit listed is it helps with weight loss. http://www.mangosteen-natural-remedies.com/benefits-of-drinking-water.html Lose weight: Drinking water helps you lose weight because it flushes down the by-products of fat breakdown. Drinking water reduces hunger, it’s an effective appetite suppressant so you’ll eat less. Plus, water has zero calories.

For lunch, I had a premade Strawberry Banana drink.  I had to run some errands and this was convenient.  I also had a salad with a ton of veggies and oil/vinegar for the dressing.  Tuesday's are my afternoon off.  It is very cold outside and I hate to waste a afternoon in the house.  I bundled up and made my way down to the NewBo City Market area.  I started over at Brewed Awakenings, they have wonderful coffee and tea.  Stay away from the desert counter when you walk in the door.  In the future I will have to enjoy a piece of cheesecake on my cheat day. I will wait for now.  After I got my coffee, I walked over to the Cherry Building.  There are over 30 businesses located within the historic building.  Not all of the businesses were open, but I was on a mission to get some tea tree oil for my yoga mat.  I climbed the stairs and stopped at Illuminations Healing Arts Center http://www.illuminationshealingarts.com/Home.php  They offer lots of different classes, yoga, self healing and much more.  They also sell essential oils.  You should take a look at the website.  There are a wide variety of classes.  Some, I have never heard of, but look interesting. 

Noah had basketball and then I went to workout. I had a very intense workout tonight!  More than I have done since being on the diet this time.  If you have an appointment with me tomorrow or Thursday and I'm walking funny, you know why!  The workout was 4 hours ago and my legs and abs are still weak and trembling.  After my workout I had another premade drink and a Carmel nut protein bar.  My muscles were screaming for some protein!  

When I got home I had a huge glass of water and took my supplements.  I was still hungry and looking forward to the Rump roast I started in the crockpot this morning before work.  It looked and smelled amazing.  I added some cabbage, green beans, mushrooms and broccoli.  I made my boys baked potatoes as well. Dinner was a hit, I was full and my body is already sore. 

I have been reading alot about a detox bath with Epsom salt.  I followed the attached link, but could only stay in the tub for 10 minutes. *****MAKE SURE SOMEONE IS HOME WITH YOU! ALSO HYDRATE THROUGHOUT THE DETOX BATH! *****http://www.wikihow.com/Take-a-Detox-Bath  I think I may have over done it on my workout tonight. I will see tomorrow. 

The diet is going well, I am in a routine and I feel good.  I no longer NEED carbs and sugars like I did when I started the program.  I tell all of my clients to just give it some time, the first week is the hardest.  This time around It was just as hard at the beginning.  The saying "Nothing tastes as good as thin feels"  is very true.  I feel so good and the taste of a cake ball or chips & salsa can not compare to how good I feel with an extra few pounds off.  While making my boys potatoes tonight I picked up the 10 pound bag and thought to myself, I was carrying this around with me.  That was a eye opener for sure.  By the time I'm done with Phase 1 I will have 20 pounds off.

Thank you all for your continued support and for reading the blog.  Thank you also to the Amazing girls that I work with at Innovative Aesthetics. Thanks for your help with this busy month and for putting up with me! 

Have a wonderful evening and stay warm.

Until tomorrow, Dusty Marie Swehla

“If it wasn't hard, everyone would do it. It's the hard that makes it great.” ~Tom Hanks

Life as we know it...In Maintenence! :)

Hi All,

I hope you all had a great week. This weekend was so fun! Brodie turned ONE! Yes, I cried like a baby when I put him to bed last night. My boy is getting so big. He enjoyed his day to the fullest, and so did I! (Yes, that is a cupcake from Take the Cake Cupcakes, and they are fabulous!)

Yesterday since it was so cold Brodie and I stayed put all day. During his nap I got everything ready to make a Crock pot Minestrone. It cooks for about 5-6 hours and it was ready to go when Chad got home and was DELICIOUS! AND the best part is we had so many left overs that I froze it and put it away for another day.

Crock pot Minestrone

Ingredients:

2 Cups Frozen Peas (Defrosted)

3 Small Yellow Summer Squash

1 Cup Snapped Green Beans

2 Medium Zucchini

5 Medium Celery Stalks

1 Red Bell Pepper

1 Cup Baby Carrots or 2 Large Carrots

1 Large White Onion

1 Tbsp Extra Light Virgin Olive Oil

1/2 Tbsp Black Pepper

1/2 Tsp Sea Salt

1 Tbsp Garlic Powder

1/8 Cup Fresh Oregano

2 Tbsp Minced Garlic

1 Tsp Parsley

2 Cans Diced Tomatoes (Basil, Garlic, Oregano)

2 Boxes Low Sodium Chicken Broth

2 Tbsp Splenda Brown Sugar

Directions:

-Rinse green beans.
-Cut the ends off and dispose.
-Chop the green beans into thirds.
-Peel and dice onion.
-Rinse celery.
-Cut off ends and dice.
-Rinse Carrots and dice.
-Dice summer squash.
-Rinse bell pepper.
-Remove the bell pepper’s seeds and dice.
-Cut each zucchini into fourths.
-Dice.
-Add all ingredients to a large bowl and set aside.
-Open all cans
-Add: vegetables and tomatoes to crock pot.
-Combine well.
-Mix in : chopped oregano, parsley, salt, pepper, garlic powder, olive oil, splenda brown sugar, minced garlic, broth and combine well.
-Turn crock pot on high, and cover.
-Cook 5-6 hours.
-When ready to serve turn crock pot to low.

This week I prepared Chicken Enchilada Stuffed Zucchini Boats so Chad can throw them in the oven on Wednesday when I work late and then that will allow us to have left overs as well.  also cut up lots of veggies and fruit to have available. I have really been on a kick of eating Pomegranate Seeds. Have you tried them? They are delicious and something different!

Chicken Enchilada Stuffed Zucchini Boats
 
Ingredients:

For the enchilada sauce:

• Coconut Oil
• 2 garlic cloves, minced
• 1 or 2 tbsp chipotle chile in adobo sauce, more if you like it spicy
• 1-1/2 cups tomato sauce
• 1/2 tsp chipotle chili powder
• 1/2 tsp ground cumin
• 2/3 cup fat-free low-sodium chicken broth
• Sea salt and fresh pepper to taste

For the zucchini boats:

• 4 medium zucchini
• 1 tsp coconut oil
• 1/2 cup green onions, chopped
• 3 cloves garlic, crushed
• 1/2 cup diced green bell pepper
• 1/4 cup chopped cilantro
• 1 shredded Rotisserie Chicken
• 1 tsp cumin
• 1/2 tsp dried oregano
• 1/2 tsp chipotle chili powder
• 3 tbsp water or fat free chicken broth
• 1 tbsp no sugar added tomato paste
• Sea salt and pepper to taste

For the Topping:

• 3/4 cup veggie cheddar cheese 
• chopped scallions and cilantro for garnish

Directions:
For the enchilada sauce: In a medium saucepan, add coconut oil and heat and saute garlic. Add chipotle chiles, chili powder, cumin, chicken broth, tomato sauce, salt and pepper. Bring to a boil. Reduce the heat to low and simmer for 5-10 minutes. Set aside until ready to use.


For the Zucchini Boats: Bring a large pot of water to boil.

Preheatoven to 400°. Cut zucchini in half lengthwise and using a small spoon, scoop out flesh, leaving 1/4" thick. Chop the scooped out flesh of the zucchini in small pieces and set aside.

Drop the zucchini halves in boiling water and cook 1 minute; remove from water.
 
In a large saute pan, heat coconut oil and add onion, garlic and bell pepper. Cook on medium-low heat for about 2-3 minutes, until onions are translucent. Add chopped zucchini and cilantro; season with salt and pepper and cook about 4 minutes. Add the cumin, oregano, chili powder, water, and tomato paste and cook a few more minutes, then add in chicken; mix and cook 3 more minutes.

Place 1/4 cup of the enchilada sauce on the bottom of a large (or 2 small) baking dish, and place zucchini halves cut side up. Using a spoon, fill each hollowed zucchini with 1/3 cup chicken mixture, pressing firmly.

Top each with 2 tablespoons of enchilada sauce, and 1 1/2 tablespoons each of shredded veggie cheese.

Cover with foil and bake 35 minutes until cheese is melted and zucchini is cooked through.

Top with scallions and cilantro for garnish and serve with low fat sour cream or Greek yogurt if desired. (Chobani is my favorite.)

Today for lunch I had left over Chicken with Walden Farms Barbecue Sauce and then my favorite....
a cantaloupe cut in half with Plain Greek Yogurt and Raspberries! This is a TREAT to me! I highly recommend it! :) Doesn't it look so pretty??? and no mess!

 

Today as I was at the grocery store so I could get the things I need to make IP Spaghetti for tomorrow(so that you all can come to Innovative and try it) and I picked up my first EVER rice cakes! I have never tried them, but am curious. I plan to put PB2 on them with a few Dark Chocolate Chips for my dessert tonight. I am craving it now that I write it down! I will let you know this week how the rice cakes were. :)

 

I certainly wouldn't be able to obtain a healthy lifestyle without my other half being on board and willing to try all of these concoctions that I am so curious to try. So thank you Mr. Chad Gloede for being so brave and supporting my passion!

 



 

 

Have a great day!

XO,

Linds



 

Day 21 on phase 1 complete :)

Today is day 21, It is Monday and no matter how much I love my job, it's never easy getting out of bed.  Not only is it Monday, but it is -5* outside.  My bed is warm and comfy and my flannel pajamas have done a good job at keeping me warm.  Not attractive, but warm:) I start my morning with a warm cappuccino Ideal Protein drink and mix it with my coffee, add 1 tsp cinnamon.  When I get to work I usually have a funny story for Hanna and she usually has one for me.  I forgot that Hanna has the day off.  Abby was helping out at the desk today.  She does a great job, but I miss my Hanna:) We work VERY well together, she usually knows what I need before I have to ask.
Around 9:00 I ran back to the lounge to put my Veggie Chop Salad in the fridge and the girls in the medical office are enjoying bagels and donuts.  Ugh, I usually would take a cinnamon crunch bagel top and slather it with walnut cream cheese.  I ate a pickle and away I went.  It feels good to be able to resist temptation. I know once again, it would not be worth it. 3 Days to get back into ketosis if I cheat, even a little.   Fortunately, my little ity bity cheat on Sat did not take me out of ketosis.  I'm not going to test it again.  Not worth it, I have worked to hard.
The morning zips by and before I know it, it's 1:00 and time for lunch.  I warmed up a broccoli steamer and added it to Chicken Ala King Ideal Protein soup.  I also had some salad that I made this morning before work.  It is a chop salad, you can add any veggie you would like.  There is a little greek yogurt in it, so I will not have a restricted today.

After work I had to carpool, Noah had practice and I had bodyflow at 7:00.  I went to the gym around 6:30 to walk on the treadmill before class.  Like I said last week, bodyflow is my all time favorite class. If you have not tried it you should.  It's relaxing, yet a good workout. After my workout, I was freezing and I wanted something sweet and warm. I enjoyed a Chocolate drink with a dollop of Walden Farms Marshmallow cream while I made dinner.

My boys wanted chicken breast sandwiches with bacon, jalapenos and swiss cheese.  They also wanted Mac n Cheese. I was able to resist again, I didn't even lick the spoon to the mac n cheese:)

I wanted something that I knew I would really like.  I know I have been going on and on about the Cauliflower Pizza. Yesterday I talked to my cousin Mindy about it.  She tried it and loved it as much as I did.  I made it again tonight except I tried a bit of a gourmet pizza.  I made a BBQ chicken Pizza.  I made the crust the same as usual (Cauliflower)  Then I topped it with Thick and Spicy Walden Farms BBQ sauce, diced green peppers, diced onion, jalapenos and boiled chicken pieces. I only put about 1/2 a cup of veggie cheese on the pizza. There was already going to be enough flavor.  IT WAS AMAZING!!! It had a kick, which I like.  All the boys even liked it.  If you have not tried it the complete recipe is on Day 17 of Phase 1.

I weigh in again tomorrow and I am feeling good.  I am not hungry on the diet anymore, I have tons of extra energy, my back doesn't hurt at all and I can tell my clothes are getting loose. Life is good.

Until tomorrow, Dusty Marie Swehla

Stay warm out there:)

Garden Chop Salad:

2 Large Tomatoes
4 Large Cucumbers
1/2 Cup Red Onion
3 Cups Broccoli
3 Cups Cauliflower

Chop into small pieces and put in bowl

In a separate bowl combine
2Tsp Sweet Basil
2Tsp Oregano
1\2 Cup Plain Greek Yogurt
1\2 Cup Walden Farms Mayo (any flavor)
4Packets of Splenda
1\4 Cup White Vinegar
2Tbsp Water
Stir and add to veggies
Salt and Pepper to taste!

Day 20 on Phase 1 complete:)

Day 20 on Ideal Protein has been good. It is Sunday and we have a big boy Birthday Party to attend. Little Brodie Glenn has his 1st Birthday Party today. Robert and I are his god parents and we are looking forward to seeing some of the extended family.

I started my day with a Omelet Ideal Protein, I mixed in some mushrooms, broccoli and topped it with Salsa. I also had a coffee with flavored Splenda. Robert made his own egg white omelet. He is also doing a great job living a healthier 2013.

Around noon we get ready to attend Brodie's Birthday Party. Alot of you know that Lindsay and I are cousins. Lindsay's mom Gail and my dad are siblings. To make things even a little more confusing Lindsay dates a awesome guy, Chad. Chad is my ex husbands brother... So, when we have family functions we are all together:/  It is all about the kids, so there is very little tension. Noah, my son, made a funny comment a few months ago. He looked at me with confused eyes and asked if Lindsay is his cousin or aunt? What do I call her??? cousinaunt? Haha, that made me laugh:) I told Noah she is family:) Noah really looks into everything, so he wanted a answer. Today was the first of many meetings. Baby steps:) To me, it's not worth the negative energy it would take for me to get worked up or let it bother me.

At Brod's party there was a veggie tray and my Aunt Gail made some deviled eggs that were Ideal Protein approved. I brought along a peanut butter bar and had my camelbak to get my water in. Lindsay had Chick Fillet nuggets and cupcakes, 2 of my favorite things. I was strong and stayed away.

When we got home Robert and I had a lounge day. We put on some comfy clothes and watched football. I made some Kale chips to munch on and they were more of a conversation piece than a snack. Austin, my 17 year old came over with his girlfriend to hang out. Austin and Robert joke around like 10 year old boys, it is quite funny. I never know what those 2 are going to say or do. Around 5 we were all getting hungry. I called in a Hacienda salad, minus the sour cream and cheese for dinner www.haciendalasglorias.com. Robert, Austin and Sierra all had Chips, Salsa and Fajita's. Dinner was amazing and I was full.

Around 8 I warmed up some rhubarb and mixed it with Ideal Protein Vanilla pudding. This was a tasty, warm, sweet snack. Robert and I are flipping back and forth from football to the Biggest Loser http://www.biggestloser.com/. I am always inspired by the Biggest Loser. This season is focusing on childhood obesity. There is a big problem going on with our youth in the United States. We as parents are a big impact and influence on our children. They learn from our habits and our routines. I am going to be extra aware of what I am eating and drinking in the future, even after I'm off of Phase 1.

Tomorrow is Monday and I'm looking forward to getting my clients back on track. I am happy with my success so far, thank you to all of my clients for keeping me on track.

Until tomorrow, Dusty Marie Swehla

Only YOU can control what you eat and drink! ~Dusty

Day 19 on phase 1 complete...

Day 19 on phase 1 of Ideal Protein was overall a hit! I started with a dark roast grande from Starbucks with 1 Splenda. Then I went into work, not to work, but for a hot stone massage from Wendy. http://www.livestrong.com/article/152457-benefits-of-aromatherapy-massage/   I had a busy week with very little downtime and needed some stress relief. Wendy and I talked for a bit and then she told me to just relax, so I turned off the work vibes and drifted off to never never land. If you have not had a hot stone massage before, I highly recommend it!!!

I left Innovative with a sense of relief. It was almost 50* outside and it is suppose to be 5* tomorrow so I had to go for a 30 minute jog, I felt great! After my jog I drank a Strawberry Banana Ideal Protein premade drink and ran some errands. While I was out and about my dad called and let me know that he was at a kick ball tournament (yes, really) with some fun family and he had my 2 nephews Timmy and Jay. I have not seen them in a couple weeks and I really wanted to give them both a big hug. I stopped for a quick visit. It is a indescribable feeling to get a bear hug from a 5 and 7 year old and to be told that they miss you. I'm not the most sensitive person, but those 2 boys bring a tear to my eyes.

When I got done running errands, I got home around 2:30 and I had nothing to eat, of course, I was starving!!! I sauteed some mushrooms, spinach, zucchini, broccoli and green peppers (3 cups) and mixed in a Ideal Protein Herb Omelet. This was just what I needed to fill me up.

I got ready for date night with Robert. After I was ready, we made a quick stop at Matt and Elon's, we had to drop off Elon's late Birthday present :) I always get a kick out of Robert and Matt(Robert's brother) giving each other a hard time. They are 2 peas in a pod! Both are hardworking, bullheaded, loving and true to their word. Matt is a wonderful Brother n law, he would do anything for me, Robert and our boys.

Robert and I drove down to Iowa City for the Hawkeye vs Wisconsin Basketball game. We had a great time, during the game I had a peanut butter bar. Not the ice cream or the popcorn I wanted, but I was satisfied. HAWKS WoN!!! :D

After the game we met up with my dad back in Cedar Rapids, he was with some friends at The Butcher Block. http://www.butcherblocksteakhousecr.com/about-us/If you have not been there, you should try it out! The food is AMAZING!!! I had a steak salad with oil and vinegar as the dressing. I also ran into my Aunt Gail:)

 ***Tonight I had my first cheat :( and yes I feel guilty. I'm being honest because I feel I have to be. I had a tall Ruby Red Absolute and water with a lemon. UGH, I confess! & it did not even taste good! I talked with Robert about this (a few times) and he thought it would be best to be completely honest...***

I'm ending my day with my blog and hoping that all of my clients are sticking to the program. Tomorrow is a new day, move on and start new if needed.

We have Brodie's 1st Birthday Party tomorrow and I can't wait to see that little boy :)  Lindsay warned me that there is not going to be anything healthy there. I will go prepared, I might bring a veggie tray:)

Until tomorrow, Dusty Marie Swehla

“Every man is guilty of all the good he did not do.”
― Voltaire

Day 18 finished on Phase 1:) TGIF!!!

TGIF!!! I am so happy it is Friday:) I woke up in a wonderful mood. The weather's suppose to be nice (50*) The sun is shining, my coffee is ready and I am looking forward to spending some alone time with my husband. For breakfast I had a 1/2 IP banana pudding and 1/2 vanilla IP pudding with 10 ounces of water and crushed ice. It tastes like the filling to banana cream pie. Since there is no fruit on the Ideal Protein program I like to substitute with the banana pudding. You can also mix the banana pudding with chocolate drink mix for a different kind of smoothie.
The morning went quick and everyone was in a great mood. Over my lunch I had to run some errands so I took some chopped celery with me in the car and snacked on that. I stopped at Casey's for gas and I grabbed a vegetarian salad with oil, vinegar, salt, pepper and oregano. I'm not sure why, but when someone else makes my salad it tastes so much better.
When I got back to the office I needed a little kick so I made a Chai tea bag in the Keurig machine. While that was brewing, I made a IP vanilla drink mix. I drank about 5 of the 8oz and warmed up the remaining and added it to my chai tea. It was warm and sweet, it also had the caffine boost I needed to finish the day.
After work I went to the YMCA for a walk on the treadmill for a half an hour. Robert was running Riley to basketball practice. Robert is an amazing father and even on the weekends Riley is at his mother's Robert takes him to every practice and stays and watches. They love to spend time together:) They are best buddies!

When I got home I was not sure what I was in the mood for??? Lasagna, Fajitas, Chips and Salsa, a cheeseburger??? I wish, not quite yet, soon enough.

I had 2 portabella mushrooms in the fridge, jalapenos, veggie cheese and lean ground turkey. I decided to make a burger with the portabella mushroom as the BUN. I looked on pinterest for a recipe and I found one that had bacon as well. Yumm, this sounded great. http://budgetpaleo.blogspot.com/2012/06/grilled-paleo-jalapeno-bacon-burger-on.html?spref=fb There are a few ingredients on the burger you have to omit. I used turkey bacon and Walden Farms Thick and Spicy BBQ sauce. I also made Rhutabaga chips, they are kind of different. But, better than nothing.

Rutabaga Chips For one serving:

1-2 small rutabagas, sliced paper thin
2 tbsp. garlic olive oil
sprinkle of black pepper and all natural Mediterranean spices and sea salt


Toss the chips with the olive oil, pepper and any other spices of your choice. Lay the chips in a single layer on a baking sheet.

Bake for 5-6 minutes @ 450*. Turn over and bake for another 4-5 minutes, keeping an eye on them to make sure you don't burn them.

Remove from the oven and allow to cool. Serve with Walden Farms Bacon ranch dressing, if desired.

I also had some sliced cucumbers with the bacon ranch dressing too.

After dinner, Robert and I sat down to watch a movie and I was wanting something sweet. Earlier this week I made some Ideal Protein Vanilla pudding and left it in the freezer for when I had a craving for ice cream.
I purchased some Frozen unsweetened Rhubarb in the frozen section at the Johnson Avenue Hy Vee and I love to make Stewed Rhubarb and mix it with vanilla ice cream.

Stewed Rhubarb:

Ingredients 1 bunch rhubarb or frozen rhubarb ¼ cup water 2 Tbsp Brown Sugar Splenda 1 tsp cinnamon powder

Method Thoroughly wash and chop the rhubarb into pieces approx 2 cm long. Place in a pan with the water, Brown Sugar Splenda and cinnamon. Bring to the boil, reduce the heat to low and gently simmer for 10 - 15minutes. Poor warm rhubarb over frozen Vanilla Ideal Protein Pudding :)

The diet is going great and I'm feeling good. My weekend is going to be busy and I'm excited to spend some time with my husband and celebrate Brodie's 1st Birthday with the family on Sunday.

Have a wonderful weekend and stay on track:)

Until tomorrow, Dusty Marie Swehla

"When friends tell you how awesome you look, drop the "I still have more to go" crap. You worked hard and you deserve the compliment!" -Jillian Michaels