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

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

Hello All,

It has been one wild week! I love the work week because I get to experience so many amazing days with my clients. I seriously can't get over how many sweet and caring people I get to meet! I swear I would talk about it all night to Chad if he would let me, but I guess I have to hear about his Real estate business as well! :)

My goal for the New Year was to tend to more classes at The Mac. I love to workout and I get into my own little routine, but I wanted to step out of my box and I  have NOT been doing a very good job of this! My friend Chelsea, is the GM at The Mac and she has promised me on multiple occasions how fun they are, and the teachers are great and I trust her, buttttt I do have a little bit of insecurity going into a room of people who I think are "Pros." So, on Tuesday this week I made myself go over my lunch. I thought I was going to Cycling. I get there and no bikes are out and people are just standing and stretching. I look over to a lady and ask, "What is this?" She laughs and says this is Zumba!! I about died! I am a TERRIBLE dancer! I always wanted to be a ballerina when I grew up, but those dreams quickly faded when I realized I didn't belong on the drill team! :) Buttttttt It was so much fun! I had a blast. I always feel best when I am sweating after a work out, and boy was I sweating! I am proud to say I even went back today! :) I also found time to go to TWO cycling classes. Those are by far my favorite. I like a challenge and I find them VERY challenging, especially when you do hills! SO I challenge you all to go to a class or two this week. I will hold up my end of the bargain by going as well. :) Did you know that February is the month that most New Years Resolutions fade?!? Don't let yours fade. You can do it!!!

 

This week I promised I would add my grocery list so here it is folks...

• Raspberries
• Blackberries
• Blueberries
• Bananas
• Lemons
• Grapefruits
• Bell Peppers
• Tomatoes
• Yellow Squash
• Sweet Potatoes
• Rutabagas
• Lettuce
• Cabbage
• Kale
• Asparagus
• Cauliflower
• Broccoli
• Cucumbers
• Pickles made with Splenda
• Snap Peas
• Veggie Cheese
• Brown Rice
• Quinou
• Granola
• Greek Yogurt
• Low Fat Cottage Cheese
• Kombucha
• Soy Milk
• Eggs
• Turkey Bacon
• Martini Olives (As I got to the register I looked to find Chad, and he was smiling because he snuck those little devils in my cart. They are my favorite, but very high in sodium. On Calorie Counter they were graded a D!!! :( I know what I will be looking forward to on my cheat day this next week!)

As for other Protein options I have purchased in bulk from Wallace Farms, and the meat that you receive from them is top notch, grass fed and no hormones!!! WoW is all I can say to the taste. You will have to try it yourself to make sure! They now have a drop off location at Newbo. Thank goodness for the deep freezer my dad gave us! :)

At the grocery store I also got myself a little treat and that is a Veggie Chopper! I spend a lot of time preparing, cutting, etc. So anything that can make life a little easier is always exciting. It made my prep time a little shorter this week. I definitely recommend investing in one!

These are some of my veggies that I cut and prepared for the week! Yummo! 

 

Here is a pic of the Energy supplement I have often talked about. Watermelon and grape are my favorite kinds. The cost for one container is about $17 but they last a long time. I add two scoops to my shakes in the am. It gives me that boost and I don't have to rely on a Energy drink to get my day started. The best thing is it is made with Sucralose! :)

 

A recipe I have prepared for this week...

 

Cabbage Enchiladas

 

I love enchiladas,and this is my favorite low carb option to get my fix!

 

Ingredients:

1 head of cabbage

Shredded Chicken (I used leftovers from a rotisserie chicken we had)
1 cup low sodium chicken broth
1 cup Greek yogurt
2 (4 ounce) cans of chopped green Chile's
Fresh cilantro
Salt & pepper (to taste)
shredded veggie cheese (optional)

For the Sauce:

Add the chicken broth to a saucepan over medium heat. Bring to a boil, then lower the heat and mix in the Greek Yogurt and green chile's, heat thoroughly but do not boil and make sure to stir often. Let simmer for just a bit and the sauce should thicken. Season with salt and pepper.

For the Enchiladas:

Bring a large pot of salted water to a boil. Peel the cabbage leaves – make sure to peel them gently, as you don’t want them to tear. I run the cabbage under warm water as I am peeling. This helps a ton. Throw the cabbage leaves into the pot of boiling water for a couple of minutes. Remove and set on a paper towel to dry. Mix the shredded chicken with chopped fresh cilantro and shredded veggie cheese. I also season well with sea salt & pepper. Spread the enchilada sauce in the bottom of an 8×8 baking dish. Then take your cabbage leaves and place the chicken mixture inside of them and roll up. Place each cabbage roll in the baking dish. Once done, pour the rest of the enchilada sauce over them. I top with shredded veggie cheese and bake at 350° for about 20 to 30 minutes.

 

 

I also have to leave a pic of my little loves. They are two peas in a pod. Neither of them would move from the rocking chair. This past week Brodie started walking, and boy was Laneya proud (as was daddy and I). Last night I was rocking Brodie to sleep and I usually play Pandora on the Norah Jones station. The song "I won't give up" by Lennon and Maisy came on and quite a few different scenes flashed through my eyes. I thought of my beautiful family. They are my motivation. Then I thought of all of my clients. YOU can do it and YOU are worth it! If you are in need of some encouragement listen to this song! We all need to remind ourselves why we started and never give up! We have to make a lifestyle of these habits. If it isn't for yourself, do it for your family and friends! We want to celebrate life with you for as long as possible! :)

 

 

XO,

Linds

Day 35 on Phase 1 of Ideal Protein

Day 35 on Ideal Protein complete.  It is Monday and after a great weekend and late night watching Football I was not in the mood for getting out of bed.  I cracked my eyelids open and noticed that there was alot of sunlight for 6am.  I looked over at my alarm clock and it was 8:15!!! UGH!!! Dang it, I called Hanna at work and scurried around getting ready. I drank a premade Mango drink on my way to work. I made it to work by 9 and had 3 clients waiting for me.  It is no fun waking up late AND it was Monday.  I quickly caught up and before I knew it, it was noon. 

Robert picked me up for lunch and we went to Subway.  I have decided to do the PigMan Triathalon and I need to really start training.  I am still wanting to lose a couple of pounds so I am going to do Phase 2 of Ideal Protein.  I am also going to step up my workouts.  Phase 2 is where you have an IP for Breakfast, 5-8oz Protein at Lunch and 5-8 at Dinner and finally another IP.  You should continue having 4 cups of veggies, water, lettuce, sea salt, supplements, Olive Oil as well. At Subway I had a steak salad (double meat is equal to 7 oz of Protein)  I had most of the veggies, Oil, Vinegar, salt, pepper and oregano. 

I had a meeting today with a local business owner and they are going to have Ideal Protein approved salads, veggies and dinner Protein options on the menu.  I CAN'T wait!!!  The afternoon went quick and was very productive.

After work, I took Noah to baseball and I went to bodyflow.  Since I moved onto P2 I chose to jog for 20 minutes on the treadmill as well.  I felt good, I didn't over do it. While I was on my way to pick up Noah I had a peanut butter IP bar and drank 32 oz of water in my Camelbak.  When I got home I made dinner.  This is a great recipe!  My entire family enjoyed it.

Chicken and Broccoli Salad ( Ideal Protein)

Number of Servings: 4
Ingredients

3 TBSP low sodium soy sauce
3 TBSP water
2 TBSP rice vinegar
2 TBSP Splenda
2 cloves garlic, minced
1/2 tsp crushed red pepper
1 1/2 lb boneless, skinless chicken breasts, cut crosswise into 1/2"-thick slices
2 TBSP olive oil
4 Cups broccoli, stems peeled and sliced 1/4" thick, florets separated
1/2 c water
1 small lemon, halved lengthwise and thinly sliced crosswise, seeds removed (include rind)
1 tsp cornstarch, dissolved in 1 TBSP water
2 TBSP toasted sesame seeds

Directions
1. In a large, shallow bowl, whisk together soy sauce, 3 TBSP water, rice vinegar, honey garlic, and crushed red pepper. Pour half the mixture into another bowl and reserve.
2. Place chicken in remaining mixture. Let marinate for 15 minutes.
3. In a 12-inch nonstick skillet, heat 1/2 TBSP oil over high heat. Add half the chicken. Cook, tossing often, until brown and cooked through, about 2 to 3 minutes. Transfer to a plate. Repeat with another 1/2 TBSP oil and remaining chicken. Wipe skillet with a paper towel.
4. Heat remaining TBSP oil in skillet over medium-high heat. Cook broccoli and lemon, tossing often, until broccoli is bright green--about 3 minutes. Add 1/2 c water, cook until broccoli is tender and lemon is translucent, about 6 minutes.
5. Add reserved marinade, cornstarch mixture, chicken and any accumulated juices from plate. Bring to a boil; cook, stirring until thickened, about 1 minutes. Sprinkle with sesame seeds and serve.

Number of Servings: 4

I'm still feeling good and ready to continue on my journey.  The attached article is a good read.  http://healthyliving.msn.com/health-wellness/healthier-you/6-ways-to-add-years-to-your-life#6 

Have a great evening.

Until tomorrow, Dusty Marie Swehla 

Day 33 and 34 on Phase 1! Gaga :)

Day 33 and 34 on Ideal Protein Phase 1. Saturday started early with a Peach Mango shake and coffee. We left around 9am for St Louis for the Lady Gaga concert. I think Lady Gaga is a wonderful performer and has some good songs. My Aunt Gail was very prepared! We had Sparkling Ice drinks, cut up radishes, green, red and yellow pepper, celery and pickles to keep us satisfied while on the drive. I also had a peanut butter IP bar that i cut into little pieces and ate along the way.

We arrived around 1:30 at the Drury Inn in downtown St Louis. We got settled in and then we went to some local pubs, shops, Union Station and Hard Rock Cafe. At 5:30 the hotel had happy hour and free food. On the menu was mac and cheese, baked potato bar, chili, popcorn, hot dogs and salad. I chose a hotdog no bun a little chili and salad. The concert started at 7:30 and got over around 11:30. Lady Gaga put on an AMAZING show, I highly recommend seeing her if you have the chance. When the concert was over we were very hungry. We went back to Hard Rock and I had a half of a shredded chicken sandwich with a little bbq sauce and jalapeno's. We were all ready for bed after we finally ate.

Sunday we got up and the hotel had free breakfast. Of course there were alot of things that I wanted waffles, fruit, potatoes, yogurt, buscuits and gravy. I was good and had 2 sausage patties with a little scrambled egg, salsa and coffee. The drive home went quick. We had leftover veggies from yesterday.

When I got home, Robert was anxiously waiting for me :) He had appetizers ready for the Super Bowl. It was nice to relax and watch the commercials. Robert made me some turkey meatballs and smokies with WF BBQ sauce, celery with Blue Cheese WF dip.

I had a great time away, but it is always nice to come home and get back into a routine. Overall I did pretty well with food choices. I didn't get in all of my IP's each day but I had extra protein. I am getting back on track 100% tomorrow. That is one of the nice things about this diet, you can always put the past behind you and start a new day.

Have a great evening and may the best team win!

Until tomorrow, Dusty Marie Swehla

Feb 1, 2013 Day 32 on phase 1 complete

Today is Friday and it is day 32 on phase 1 of Ideal Protein.  Today Robert has the day off, it was much more difficult getting out of bed.  I finally crawled out of bed around 7:30am, i was cutting it close.  I quickly got ready for work and I made a Strawberry pudding as a drink with 10oz of water and crushed ice.   Innovative Aesthetics staff is wearing RED today and every Friday for the month of February! To help bring awareness to the #1 killer of women- we are offering our clients 10% discount* if you proudly GO RED with us!! When I got to work all the girls had red on:)

The morning went quick, we were busy.  I had a client this morning that made me tear up a little.  He and his wife have been doing the diet and it truly has changed their lives. They have been saving up for a trip away from the Iowa Winter.  He informed me today that they were not going to take a trip. I asked him why the change? I knew they had been really looking forward to a warm place.  He went on to tell me that a coworker/friend of his was over weight, had some health problems due to her weight and was diabetic.  He and his wife had thought that if this diet has changed their lives as much as it has that it would change their friends/coworkers life too.  So, they are wanting to pay for her to do the diet and hopefully change the life of this woman.  I was in awe of their kindness and caring hearts!  This is one of the many reasons why I love my job and I am SOOOO thankful everyday that I have such wonderful clients!  This story makes me smile:) There are alot of nice people out there and a lot of them are my clients:)

Since Robert was off today he wanted to have a lunch date with his amazing wife ;) We met at noon at The Butcher Block,  http://www.butcherblocksteakhousecr.com/about-us/  This is my new favorite place to eat.  The food is made to order, fresh and always tastes WONDERFUL!!! I had the Steak Salad and a iced tea.  Robert had the catfish sandwich, tater tots and a busch light and half of my salad, he is obviously NOT sticking to a diet :(  Like I have said before, if you have not tried this place, it is a must!  It is usually busy, especially in the evening.  You might want to call ahead for seating. 

When I got back to work I had clients to see, emails to check and phone calls to return.  Around 3 I wanted something sweet so I had some Apple Cinnamon Ideal Protein puffs.  I was off at 5 and Robert was at Riley's basketball practice til 7.  I decided that I deserved and needed a pedicure and manicure.  I went to VN Nails on the West side of town, Coffeesmiths is located next door.  I stopped at Coffeesmiths and mixed up a chocolate Ideal Protein Drink and ordered a small black decaf coffee and mixed the two together.  During my mani and pedi I enjoyed my sweet treat.  I felt like I was splurging. 

After my mani and pedi I went home and packed for the St Louis-Lady Gaga Concert.  I'm taking enough clothes for a week.  I have some clothes I would not usually wear(Gaga style) and my typical black outfit. I had a bowl of Select veggie soup for dinner since I had my protein at lunch.  I wasn't hungry anyway.  I am really looking forward to getting away for a night, I am going to miss my boys and Robert tho.  I probably will not blog tomorrow?  It all depends on how the evening goes :/ 

Have a great weekend!!! 

Until tomorrow or Sunday, Dusty Marie Swehla