Life as we know it... in maintenence!

Today was a challenge because I was VERY hungry. I believe, nooooo I know that it was because I loaded my body with far too many carbs on New Years Eve! Ugh I really hate that feeling. My workout was poor last night because my body didn't feel good. So I am happy to say that I do not look forward to another cheat day like that for a long time! Today I was prepared for my breakfast, lunch and dinner! Last night I got everything out and around so that I wouldn't have to rush this morning.

For Breakfast:
1 Grapefruit
1 IP Blueberry Cran-Granata Shake

Snack:
1 Pure Protein bar(Chewy Chocolate Chip) Yum!

Lunch:
*I have a little disclaimer here.,.. I had prepared a delicious salad. THEN my mom came into Innovative for a service with Ms. Sherri one of our estiticians and roped me into doing lunch. (What a struggle that was!;))
So we went to Butcher Block, and I give that establishment an A+! It was fabulous. I posted a picture of the AMAZING salad I got to enjoy for lunch. I took along my own Walden Farms Rasberry Vinigrette. The salad had steak, tomatoes, red peppers and asparagus! I have found my new favorite reastraunt!

Snack:
1 sliced yellow pepper. ( This is one of my go to snacks. I love the crunch!)

Dinner:
This morning I threw a roast in the crockpot with Rutabegas, Green Beans and Carrots. I love when I come home and dinner is done and we have leftovers, which is my favorite thing! Chad just texted me and said, Meat is good. What a man! Think he will send me a pic? Ha I doubt it! :)

After I get home and put the kiddos to bed I plan to head to the Gym. I am hoping I can get in a better workout then last night. It makes me feel much better when my body feels good after a workout.

Post Workout Snack:
2 Hard Boiled Eggs

If you have any questions regaurding my choices please contact me!

XO,
Linds 

Life as we know it... In maintenance!

HAPPY NEW YEAR!!!! I can't believe it is January 1st, 2013! My how fast 2012 went. We rang in the new year with close friends and our children. It was so FUN! I will admit I took full advantage of my cheat day. I had chips and salsa, crackers, WINE, and a few shots(of course, after the kids were in bed!) We played games, sang and danced the night away as we rang in the new year. 
As for this morning I was not feeling the best. Chad got up and made us a protein shake to fuel our bodies for the day. We use the Ninja for a blender and it is AMAZING! It will blend, mix and purée anything! The shake consisted of a scoop of chocolate protein powder, a dollop of almond butter, granola, a banana, ice and water! These are honestly one of my favorite things. And filling! Brod loves them too! 
I was very dehydrated today due to the alcohol so I was drinking water like it was going out of style! For lunch I had a chicken salad loaded with peppers, tomatoes and fresh pico de gallo. Yum! 
I snacked on some pistachio nuts. 25 are a serving so I counted out 25 and put in a bowl or else I would eat the whole bag. They are so addicting! 
This evening for supper I laid out steak, sweet potatoes, and salad. It was delicious. We don't have a grill, so I cooked the steak on the George Forman. As for the sweet potatoes I sliced them thinly and put on a cookie sheet that already had a little coconut oil melted on it. Have you ever tried coconut oil? It is so universal and delicious! I preheated the oven to 375 and cooked for about 50 minutes. Turning them halfway through. 
Tonight I also cut and cleaned all of my veggies for the week and also made some hard boiled eggs. Preparation  is the key for me. If I don't have it all ready to go I may make a bad choice during the week. I am making a roast for tomorrow so all I need to do is throw it in the crockpot and Set to low and enjoy when we get home tomorrow night. 
I just put Brod to bed, and now I am getting ready to head to the gym for a quick workout. Nothing to strenuous, but just to get my heart rate up. When I get back I will have some Kashi cinnamon crumble and skim milk. I like cereal at night and that offers me a lot of protein, fiber and is fairly low in sugar. 
I hope you all had a great start to the new year! I look forward to seeing you reach and maintain your goals this year!
XO,
Linds 

Day 1 of Phase 1 on Ideal Protein

Happy New Year!!! Lets make 2013 our healthiest year yet!!!

I was a little nervous to start on the diet today.  I have not done strict phase 1 of Ideal Protein in a year and a half.  I weighed myself, checked my BMI and my body fat and did measurements.  All are higher numbers than I like to see. In my morning cup of coffe I had 1 packet of splenda and 1 oz of skim milk and a peach mango shake for breakfast. Then I started preparing for my day.  I think that is key when doing any program PREPARATION!  I installed my fitness pal on my iphone and I have been tracking all of my water, vitamins, veggies and physical activity and food intake. http://www.myfitnesspal.com/ 
I have to say that I am very thankful for pickles!!! I stocked up on a huge variety of vlasic pickles.  They have a new product called garden veggie, sugar free bread and butter pickles, classic dill and you can have banana peppers on the program as well. Go to http://vlasic.com/products.html to see all of the products.  I found them at Hy Vee. 
I also made some soup and cut up fresh veggies for today and tomorrow.  The recipe for the soup is easy.  Take 10 cups of your favorite Ideal Protein approved veggies (broccili, cauliflower, mushrooms, cabbage, chopped rhutabaga and celery) place in a big soup pot and add 1/4 cup low sodium soy sauce, cover the veggies with low sodium chicken broth, season with your favorite herbs cover and simmer for a hour. If you want more recipes go to http://iamedicalspa.com/  For lunch I had blue-cran granata drink and a salad.  I snacked on cucumbers throughout the day.  Around 5 I was getting hungry so I moved my evening snack up and made the butterscotch pudding as a drink and used 10oz of water, crushed ice and a Tbsp of Walden Farms Chocolate syrup :) Yumm. http://www.waldenfarms.com/products/all_products.html There are lots of Walden Farms products to try. Remember only 5 servings a day.  
Dinner (try to eat before 8pm) consisted of steamed veggies, chicken breast and romaine lettuce salad with olive oil and rice vinegar. Drink a minimum of 64oz of water a day.
Today was not as hard as I thought it was going to be.  I am happy that I have taken this jump and wanting to make my life healthier. If your thinking about starting Ideal Protein or any program there is no better time than now to make your mind, body and soul healthier.  Remember you only get 1 body, let's take care of it!

Until tomorrow, ~Dusty

I will persist until I succeed.
The prizes of life are at the end of each journey, not near the beginning; and it is not given to me to know how many steps are necessary in order to reach my goal. Failure I may still encounter at the thousandth step, yet success hides behind the next bend in the road. Never will I know how close it lies unless I turn the corner.
Always will I take another step. If that is of no avail I will take another, and yet another. In truth, one step at a time is not too difficult. -Og Mandino

Preparing for Ideal Protein phase 1! The big jump

I have been trying to work myself up to doing Phase 1 Ideal Protein for the past month.  Starting tomorrow January 1, 2013  I will post daily  about all of my struggles, hurdles, acheivments and feelings as I work on getting to my goal.  I am not wanting to get to a specific #, I want to feel better and live healthier. I know if I set my mind to this, I can and will do this. We can work together and keep each other accountable and start the new year out on the right foot. 

Best, Dusty Swehla

"Today will never happen again, don't waste it on a false start or no start at all"  ~Og Mandino

Merry Christmas

Wanting to maintain over the Holiday?!? Here are a few tips that will help you stay on track :)

 

Holiday Tips

-Set your alarm 30min early and get your booty up to MOVE!
-Workout while you watch a Christmas movie. (Pinterest has great, quick workouts.)
-Be active before or after your feast. Play Catch, run relays, football. Get the whole family involved!
-Substitute greek yogurt, for things like mayo, sour cream, cream ch...eese and even whipped cream (One of my favorite dips is greek yogurt with a packet of Ranch dressing. Mix and enjoy with veggies.)
-Substitute unsweetened applesauce or pumpkin puree for things like and butters
-Fill your plate with protein and mostly veggies.
-Use portion control
-"log-out" of technology and enjoy the great company around you!

Merry Christmas from all of us here at Innovative Aesthetics.

Dusty Marie Swehla

Some fun facts about Dusty Swehla

Tell me about your family…My family and I live here in Cedar Rapids, Iowa.  My family consists of My husband Robert Frank, my boys Austin 17, Noah 11, Robert’s son Riley 10. 

1.    Are you good at Chess? Not good at Chess, I prefer checkers J

2.    Are you a good dancer?  I am not a good dancer, but I enjoy dancing so I do it anyway.

3.    Who’s your favorite singer or band? I love Adele, Sara Barellies, David Guetta, U2, Coldplay and Dave Matthews

4.    Would you rather be rich or healthy? I would rather be healthy and happy, money does not buy happiness or good health.

5.    What’s your favorite movie of all time and why? I have a couple favorites, Bettlejuice, Lost Boys,Dirty Dancing and Sleepless in Seattle

6.    Has reading a book ever changed your life? Which one and why, if yes? A client gave me a book and suggested I read it.  It was By Og Mandino, A better way to live. It has a wonderful message, some everyday tips to live by.   I gave it to both of my children to read. 

7.    Are you a spender or a saver? I like to spend:( , but it is usually a clearance or sale item.  I rarely make a purchase that is full price.

8.    What one thing are you most proud of?  I am very proud of my boys Austin and Noah. They have good manners and are respectful, I am also proud of the success of Ideal Protein at Innovative Aesthetics. I am proud of all my clients:)

9.    What’s your favorite TV show of all time and why? Chelsea Lately, as rude as she is, she makes me laugh (who talks like that and gets away with it?) Biggest Loser is inspirational. Friends and Funniest Home Videos, I love to Laugh out Loud!  I find myself having a sore stomach after watching both of these shows. They always put me in a good mood.

10.  Where do you think we’ll be in five years? I hope to be as happy as I am right now with life, my health is good, my marriage is wonderful, my family is happy and healthy and my job here at Innovative Aesthetics is awesome, I love coming to work.

11.  Who is your hero? My Hero is my dad.  He has always been there for me no matter what.  He is a hard worker, caring man, trustworthy and compassionate.  He is always lending a helping hand to our extended family and friends.  He always has a smile on his face and he loves his kids unconditionally.   

Some fun facts about me... Lindsay Kester

1.    Tell me about your family…

I am a lucky mother to Mr. Brodie Glenn. My boyfriend is Chad Gloede, who is a Realtor with Skogman Realty. He also has a beautiful daughter, Laneya. We just moved to Marion, and LOVE it. We spend a lot of our free time with our families and close friends. There is never a dull moment in our household. Chad and I spend a lot of time just watching our babies grow and play. We are so blessed.

2.    Are you good at Chess?

Yes, actually in high school I was in the Chess Club! I loved it, although I don’t get the time to play as often I still do enjoy it! J

3.    Are you a good dancer?

Well, in my own mind I say yes! As a little girl I always wanted to be a ballerina, but I wasn’t the most coordinated in that area. So honestly probably not, but what is that quote? “Dance like no one is watching?” I think I will continue to do that!

4.    Who’s your favorite singer or band?

Oh this is such a hard question for me! I love all music. I love a little Pat Benatar, Alan Jackson, Black Eyed Peas, Jack Johnson, but my favorite singer of all time is Garth Brooks. Love that man!

5.    Would you rather be rich or healthy?

I would much rather be healthy. I am forever grateful for my good health.

6.    What’s your favorite movie of all time and why?

My favorite movie of all time is the movie Beaches! Older movie, but I could watch it over and over again, and it makes me cry each time too! Some people call me a baby!

7.    Has reading a book ever changed your life? Which one and why, if yes?

Yes, I read the book The Happiness Project by Gretchen Rubin. It changed my life in a sense that I was living life for everyone else, and not myself. The book helped me to realize I must be completely happy for myself before I try and change others lives and levels of happiness. I highly recommend reading it! I actually just passed it on to a client to read. J

8.    Are you a spender or a saver?

Well, before I had my son I was definitely a spender. Now having a family I am a SAVER, and I love it! It is so nice to see that growing savings account!

9.    What one thing are you most proud of?

I am most proud of my little boy Brodie. Daily he does something that amazes me. I couldn’t imagine life without that little guy!

10.  What’s your favorite TV show of all time and why?

Oh I love Sex in the City. I could watch re-runs every night!

11.  Where do you think you’ll be in five years?

I hope to be right where I am today. Life is so good.

12.  Who is your hero?

My heroes are my parents. They have taught me, and guided me my whole life. I hope I can be as good of a parent to Brodie as they were/are to me. I am lucky to call them my Best Friends. You Guys ROCK! J