Day 17 was a busy one! Wed and Thursdays are our busy, long days at Innovative Aesthetics.
I started the day with a Ideal Protein Vanilla drink mixed in with my coffee and a tsp of Walden Farms Caramel sauce. This was a delicious start to my anticipated busy day. I got to work and Lindsay was already seeing clients. Around 10am Linds got a call that Brodie was sick and he needed to be picked up. There is never a good time for this, but Brodie wants and needs his mommy. Hanna and I were able to see all of the clients and the day went on. We both had about 10 minutes for lunch, so we had to do something 'freaky fast' Jimmy John's to the rescue www.jimmyjohns.com I ordered a veggie Unwich with no mayo, no cheese, add extra veggies and mustard, AND a pickle :) The order was delivered in no time and we were able to get lunch. Around 3 I wanted something sweet, I ate my 2nd Ideal Protein of the day a Strawberry Wafer bar. They are large in size, have a little crunch, chocolate and strawberry. They taste wonderful, just what I needed.
The afternoon flew by and all the girls at the office pitched in and helped with making the day flow. We all work wonderful as a team! "Thanks ladies, I couldn't have done it without your help today"
I was at work until 7pm and I wanted to go to the YMCA, just to get a little cardio in. I did 30 minutes on the elliptical and drank a Mango Ideal Protein while I worked out.
After my workout I stopped at the store and picked up some ingredients to make dinner. I was CRAVING the Cauliflower pizza Lindsay made yesterday. It was VERY good, Robert even liked it. I was not in the mood for "actual" protein so I made an all veggie pizza. Fresh Spinach, sliced roma tomatoes, fresh mushrooms and sliced zucchini. It tasted as good as I was hoping.
To end the night I had a 4th Ideal Protein hot chocolate with a little scoop of Walden Farms Marshmallow cream. I did not have 8oz of protein for dinner, that is why I had 4 today. I checked emails and wrote my blog and I'm exhausted! I'm looking forward to getting a good night sleep.
Please feel free to contact me if you have any questions, comments or would like anything added to my blog. Email me at dusty@iamedicalspa.com or call the office at 319-365-7721. Have a good evening and tomorrow is Friday:)
Until tomorrow, Dusty Marie Swehla
Thursday, January 17, 2013
Wednesday, January 16, 2013
Life as we know it... In Maintenence! :)
Hi everyone!
First, Here is one my favorite pictures! It is just so beautiful! It is from one of my many trips to the summer Farmers markets! This is typically what my cart looks like. What does yours look like?!?
I have a few recipes that I have been dying to share with you! I have made some pretty yummy things this past week and want you to all experience them as well. If you are ever curious about a recipe, but don't want to make it yourself please send it my way and I will give it a whirl! :)
On Pinterest I love to find anything with grapefruit in the recipe. I was constantly seeing the recipe where you broil the grapefruit, but was very hesitant to try it. So this weekend I did it! The verdict....It was DELICIOUS! All you have to do is cut the grapefruit in half, sprinkle some splenda/brownsugar on top and broil for about 7-10 minutes. Watch it carefully so you don't over do it, but this was fabulous and quick!
My favorite Protein Shake...
- 1 Cup Unsweetened Vanilla Almond Milk
- 1 Scoop Ideal Protein Vanilla
- 1 Packet Splenda
- 1/2 Small Banana
- 1/2 Cup Blueberries
- 1 Cup Ice
- Sliced Almonds for Garnishing if you would like.
Brodie loves bananas so I am always thinking of new ways to feed them to him. So i tried making Banana Pancakes... (I love Jack Johnson and that song!) So i have posted it for you to listen to. When I cook I always have to have the music playing. I keep telling Chad how badly I want to see him in concert... soooo I hope he gets my hints :)))))
Banana Pancakes
Mix and throw in skillet. I put a little coconut oil down first so it wouldn't stick.
I added some berries on top and a little Walden Farms Syrup.
I loved them and Brodie devoured them! So I think that means he loved them too!
Today I have prepared a noodle-less lasagna... So when I get home we can throw it in the oven and enjoy.
Lindsay's Lasagna
Ingredients
3 large Zucchini(thinly sliced)
3 large summer squash(thinly sliced)
1 large green and red bell pepper(thinly sliced)
2 tbsp coconut oil
Garlic powder
1 container fat free cottage cheese
3 cups no sugar added spaghetti sauce or you can make your own which I prefer.
1/4 cup reduced fat Parmesan cheese
1/4 cup fresh basil leaf
1 bag mozzerella veggie cheese( my fav is galaxy in a green package)
1/2 cup veggie cheese to top it all off.
Directions
- Preheat Oven to 365 Degrees
- Add 1 Tbsp of olive oil to the bottom of the baking pan.
- Add a layer of squash or zucchini to the bottom of the pan, on top of the olive oil.
- Next, add: spaghetti sauce, basil, 1/4 cup of mozzarella cheese,1/4 cup cottage cheese, 1 Tbsp of Parmesan, 1/2 Tsp garlic powder, sliced peppers, and onions. Repeat this 4 times, but alternating the squash and zucchini.
- After building up the four layers, top dish with Colby jack, remaining mozzarella Parmesan, basil and 1 tbsp of olive oil.
- Bake 50-60 minutes. The Cheese should be golden brown.
- The edges may have extra juice from the vegetables and olive oil. Lightly tip the pan into the sink and drain the extra liquid. You could also save the juices as a dressing or bread dip.
On another note I do have a confession. This week has been hectic, although that is no excuse I made a bad choice. I was running around late one night. I came home and was starving! I was not prepared and grabbed what was most convenient. That was turkey hot dogs. I had TWO! No, not just one but two! What was even worse was that I was still starving, so that showed me they had no good nutrients in them! Chad said, so are you going to tell your clients about this?!? So here I am and I am sorry! Thank you Chad for keeping me in check! :)
On a much better note, this weekend is Brodie's FIRST Birthday! I am one proud momma! I can't wait to celebrate with close friends and family. We are not eating healthy at all! The plan is chicken nuggets from Chick-fil-a, Cup Cakes from Take The Cake Cupcakes in Marion, and Ice Cream! A little boys dream! :) This day is going to be very bitter-sweet for me. Many times I ask him if I could just keep him little, but I believe he has other plans! I am the lucky one. I have a song to share with you all. It is a song I have had on repeat from the day I found out I was pregnant. I hope you all enjoy it as much as I do. Here are a few pics of my little lamb! Of course I couldn't just pick one. :)
Have a fabulous weekend!
XO,
Lindsay
Day 16 on Phase 1 of Ideal Protein
Day 16 on Phase 1 of Ideal Protein went well. My morning started off on a very positive note. Robert is up an hour before me and he gets my coffee ready for me. This morning I woke up to a extra special treat. When Robert and I first started dating he would often leave me notes here and there and I loved it. As time has gone on and life is busy the notes are not as often as they used to be. That is fine... Now, when I get a note it means alot. Robert knew that I had a busy day ahead of me with 2 big meetings. I went out to the kitchen and there was a huge note on the table. It said, DUSTY I LOVE YOU XOXO. It instantly made me smile:) I knew that whatever this day brought my way I was going to go into it with a smile and make the best of it. It is awesome how something so little and free can change your outlook on the entire day.
I had my coffee, did a few yoga stretches to get the blood flowing. I then had a Ideal Protein 1/2 Pina Colada and 1/2 vanilla pudding with crushed ice and 10oz of water. The vanilla makes it taste creamy and thicker.
Off to one of my big meetings, I was not stressed and I just figure that being stressed or nervous about a meeting won't make my performance any better. I took a deep breath and went into the meeting with confidence. I did the best I could do and I will have to wait and see what comes of the meeting. Whatever will be will be.
Over my lunch I had a Networking meeting. http://www.mrbeansrestaurant.com/ This was at Mr Beans in Marion. They have some great lunch Salads and they will also make any sandwich into a lettuce wrap if you ask them. I had a chef salad with extra egg, no cheese or croutons. I also brought a packet of Walden Farms Bacon Ranch dressing. I would normally have actual protein at dinner, instead I will have a IP and select veggie soup when I get off work at 7:30pm.
Today Lindsay made Cauliflower Pizza and it was AMAZING!!! I had a couple (4) bite size pieces :)
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.
Around 5pm I had a Wildberry Yogurt drink and I like to add extra water about 12oz and a scoop of Walden Farms Raspberry Jam for extra flavor and crushed ice for thickness. At 5:30pm I held a Free Ideal Protein Seminar. There were alot of new clients interested in the diet. It excites me to get more people on the diet and see them excited to make a healthy change in their lives.
I got home around 7:45 and I had some Select Veggie Soup.I warmed up the cappucino IP drink and drank that while watching American Idol and feeling sorry for some of the brave potential contestants. They have more nerve than me, that is for sure. I only sing in my car, by myself!!! I would never subject anyone to my singing voice.
I hope everyone is staying on track, try not to let the world, work, stress or $ drag you down. Life is good, keep your head up and let's stay strong together. Have a wonderful evening.
Until tomorrow, Dusty Marie Swehla
I had my coffee, did a few yoga stretches to get the blood flowing. I then had a Ideal Protein 1/2 Pina Colada and 1/2 vanilla pudding with crushed ice and 10oz of water. The vanilla makes it taste creamy and thicker.
Off to one of my big meetings, I was not stressed and I just figure that being stressed or nervous about a meeting won't make my performance any better. I took a deep breath and went into the meeting with confidence. I did the best I could do and I will have to wait and see what comes of the meeting. Whatever will be will be.
Over my lunch I had a Networking meeting. http://www.mrbeansrestaurant.com/ This was at Mr Beans in Marion. They have some great lunch Salads and they will also make any sandwich into a lettuce wrap if you ask them. I had a chef salad with extra egg, no cheese or croutons. I also brought a packet of Walden Farms Bacon Ranch dressing. I would normally have actual protein at dinner, instead I will have a IP and select veggie soup when I get off work at 7:30pm.
Today Lindsay made Cauliflower Pizza and it was AMAZING!!! I had a couple (4) bite size pieces :)
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.
Around 5pm I had a Wildberry Yogurt drink and I like to add extra water about 12oz and a scoop of Walden Farms Raspberry Jam for extra flavor and crushed ice for thickness. At 5:30pm I held a Free Ideal Protein Seminar. There were alot of new clients interested in the diet. It excites me to get more people on the diet and see them excited to make a healthy change in their lives.
I got home around 7:45 and I had some Select Veggie Soup.I warmed up the cappucino IP drink and drank that while watching American Idol and feeling sorry for some of the brave potential contestants. They have more nerve than me, that is for sure. I only sing in my car, by myself!!! I would never subject anyone to my singing voice.
I hope everyone is staying on track, try not to let the world, work, stress or $ drag you down. Life is good, keep your head up and let's stay strong together. Have a wonderful evening.
Until tomorrow, Dusty Marie Swehla
Tuesday, January 15, 2013
Day 15 on Phase 1 complete! 2nd weigh in:)
Day 15 started with my weigh in at 8am, my weight was down 2 pounds and my Body Fat dropped a full percentage point. Before my weigh in I don't consume anything! The anxiety of weighing in is a little nerve racking. I am starting to know how all of my clients feel weekly. The scale can be kind of scary! I worked hard at sticking to the diet and not having any cheats, nothing in 15 days. I was hoping for more of a weight loss of course, but I am happy with 2 pounds. I only check my ketones daily, I don't weigh myself, so I had no idea if I lost anything. I really thought is was going to be more, I feel so good and my clothes are already getting loose. I have been doing yoga at least 3 times a week and walking on the treadmill as well. I have not been doing a extra Ideal Protein on these days. I am going to cut out the treadmill this week and add another NON restricted Ideal Protein on the days I attend yoga.
My morning protein was a pre made mango drink and coffee, black. The morning was busy and I didn't eat anything else until 2pm. I had a meeting at noon and then had to go to Target. While I was at Target I had to talk myself out of a few things... The produce is located right by the bakery and there were samples of vanilla cake with cream cheese frosting. This sounds ridiculous, but I had to picture the lady behind the counter licking all the pieces of cake. Then I was okay and the want for the cake was gone. I was a little grossed out actually :/ It is funny what your mind can do...
I got home and I had a HUGE bowl of Select veggie soup. I ate 3 cups of veggies and drank alot of broth. I also had a mixed green salad. I was plenty full when I got done eating the soup and salad. I started a 8 pound turkey at 3pm as well, 450* for 4 hours. This was going to be my dinner protein for the next couple of days.
Around 4:30 I had a Cran Granata drink while running Noah to practice. Then I had yoga. My good friend Rhonda took the class with me. The class was a little tough, not only the yoga poses, but the veggie soup was not agreeing with me. I did not take my lunch enzymes today :( Rhonda was laughing out loud at my facial expressions. She understood what I was going through. We were in a pose called the pigeon and Rhonda laughed so loud at me that the instructor called her out on it and asked what was so funny. She covered for me and said she has not taken class in awhile and the stretches felt great. Thanks Rhonda. Class was done and I could not be happier! Whew!
Dinner was great, I had 8oz of turkey, zucchini and Ideal Protein potato puree. I mix the puree with low sodium chicken broth as the water and chives for extra flavor. I then had a Ideal Protein dark chocolate pudding with Walden Farms Caramel sauce warmed up and drizzled on top for dessert. Today I had 4 NON restricted since I worked out. I also drank 120 ounces of water.
I feel good with my weight today. I am happy that I have not given into temptations. I thought of a few things after I weighed in today. I did a 10 week program here in town, went EVERY morning at 5am with my husband and only lost 11 pounds total. I did weight watchers for 5 years and lost and gained the same 6 pounds 10 times. So, my point is that 9.5 pounds in 14 days is pretty good. It's all how you look at the glass. Half full of Half empty? I'm happy with my half full glass:)
Good night.
Until tomorrow, Dusty Marie Swehla
My morning protein was a pre made mango drink and coffee, black. The morning was busy and I didn't eat anything else until 2pm. I had a meeting at noon and then had to go to Target. While I was at Target I had to talk myself out of a few things... The produce is located right by the bakery and there were samples of vanilla cake with cream cheese frosting. This sounds ridiculous, but I had to picture the lady behind the counter licking all the pieces of cake. Then I was okay and the want for the cake was gone. I was a little grossed out actually :/ It is funny what your mind can do...
I got home and I had a HUGE bowl of Select veggie soup. I ate 3 cups of veggies and drank alot of broth. I also had a mixed green salad. I was plenty full when I got done eating the soup and salad. I started a 8 pound turkey at 3pm as well, 450* for 4 hours. This was going to be my dinner protein for the next couple of days.
Around 4:30 I had a Cran Granata drink while running Noah to practice. Then I had yoga. My good friend Rhonda took the class with me. The class was a little tough, not only the yoga poses, but the veggie soup was not agreeing with me. I did not take my lunch enzymes today :( Rhonda was laughing out loud at my facial expressions. She understood what I was going through. We were in a pose called the pigeon and Rhonda laughed so loud at me that the instructor called her out on it and asked what was so funny. She covered for me and said she has not taken class in awhile and the stretches felt great. Thanks Rhonda. Class was done and I could not be happier! Whew!
Dinner was great, I had 8oz of turkey, zucchini and Ideal Protein potato puree. I mix the puree with low sodium chicken broth as the water and chives for extra flavor. I then had a Ideal Protein dark chocolate pudding with Walden Farms Caramel sauce warmed up and drizzled on top for dessert. Today I had 4 NON restricted since I worked out. I also drank 120 ounces of water.
I feel good with my weight today. I am happy that I have not given into temptations. I thought of a few things after I weighed in today. I did a 10 week program here in town, went EVERY morning at 5am with my husband and only lost 11 pounds total. I did weight watchers for 5 years and lost and gained the same 6 pounds 10 times. So, my point is that 9.5 pounds in 14 days is pretty good. It's all how you look at the glass. Half full of Half empty? I'm happy with my half full glass:)
Today a friend of mine suggested I try a new website. It is going to help with mind and body wellness. Feel free to check it out, let me know what you think. http://mythoughtcoach.com/ There are lots of options to choose from. I'm going to put on Noah's Dr Dre Beats (I think that's what he calls them) and relax after a warm bath and drift off to sleepy land.
Good night.
Until tomorrow, Dusty Marie Swehla
Monday, January 14, 2013
Day 14 on Phase 1 finished:)
Day 14 on Phase 1 was not as bad as yesterday. There were no cupcakes in sight:) Thank goodness! Tomorrow is weigh in day and I'm going to be EXTRA good! All 120 oz of water was consumed, 2 non restricted and 1 restricted, lean protein at dinner, select veggie soup and an hour of Body Flow.
My day started with a Ideal Protein Cinnamon smoothie. I use the IP Vanilla pudding and add crushed ice, 10oz of water, 1 tsp cinnamon and mix in my shaker. This is a thick smoothie and very filling. I had 1 cup of coffee this morning, straight up. I'm trying to stay away from the artificial sweeteners as much as possible. The morning flew by, lots of new clients!
For lunch I had a arugula salad. http://www.livestrong.com/article/461986-arugula-health-nutrution-benefits/ I mixed in green, red, yellow peppers, cucumber, sliced roma tomatos and a packet of Ideal Protein garlic and onion soy nuts. I used olive oil and roasted garlic rice vinegar for dressing. I then drank 32oz of water.
Around 4 I was feeling a little hungry. I had some chopped celery, you know you burn more calories eating celery than are in celery. Just a fun fact :) I drank a cup of decaf tea and I felt good.
All the boys were home tonight and they were all hungry. My boys really like Chinese food so I made them a stir fry. I know it's not the same as Hy Vee Chinese, but this will have to do. I made them fried rice and I just ate the protein and veggies.
Chicken, Steak and Shrimp Stirfry
10 oz shrimp, 8oz sliced chicken strips, 8 oz sliced steak - sautee and remove from pan
Stirfry veggies in 1 tablespoon Olive oil
4 - cup bok choy - chopped
2 - cup fresh bean sprouts
2-cups broccoli
4 - raw mushrooms
1 - clove minced garlic
1/2 - teaspoon SeaSalt
2-Tablespoons low sodium soy sauce
2-Tablespoons Thick and Spicy Walden Farms BBQ Sauce
Fresh ground pepper
Cook all veggies in a pan on medium until tender.
Top with chopped green onion
After dinner I had to run Noah to baseball, Yes baseball has started! Ugh! While he was at practice I went to body flow at the YMCA. This is my favorite class. The instructor tonight really knew what she was doing and her music was good. http://w3.lesmills.com/westcoast/en/classes/bodyflow/about-bodyflow/ There are lots of classes offered at the Y and other facilities throughout the city. I recommend it, you will feel good afterwards :)
After a workout you want to try to get in a protein within 30 minutes, your muscles are hungry and need it! After my workout I chose the chocolate drink. There is soy isolate in this particular drink.
I feel good again today, no bitterness towards the diet like yesterday. I'm continuing on the road to success. I hope you are too?!? Hang in there! We can do it!
Until tomorrow, Dusty Marie Swehla
My day started with a Ideal Protein Cinnamon smoothie. I use the IP Vanilla pudding and add crushed ice, 10oz of water, 1 tsp cinnamon and mix in my shaker. This is a thick smoothie and very filling. I had 1 cup of coffee this morning, straight up. I'm trying to stay away from the artificial sweeteners as much as possible. The morning flew by, lots of new clients!
For lunch I had a arugula salad. http://www.livestrong.com/article/461986-arugula-health-nutrution-benefits/ I mixed in green, red, yellow peppers, cucumber, sliced roma tomatos and a packet of Ideal Protein garlic and onion soy nuts. I used olive oil and roasted garlic rice vinegar for dressing. I then drank 32oz of water.
Around 4 I was feeling a little hungry. I had some chopped celery, you know you burn more calories eating celery than are in celery. Just a fun fact :) I drank a cup of decaf tea and I felt good.
All the boys were home tonight and they were all hungry. My boys really like Chinese food so I made them a stir fry. I know it's not the same as Hy Vee Chinese, but this will have to do. I made them fried rice and I just ate the protein and veggies.
Chicken, Steak and Shrimp Stirfry
10 oz shrimp, 8oz sliced chicken strips, 8 oz sliced steak - sautee and remove from pan
Stirfry veggies in 1 tablespoon Olive oil
4 - cup bok choy - chopped
2 - cup fresh bean sprouts
2-cups broccoli
4 - raw mushrooms
1 - clove minced garlic
1/2 - teaspoon SeaSalt
2-Tablespoons low sodium soy sauce
2-Tablespoons Thick and Spicy Walden Farms BBQ Sauce
Fresh ground pepper
Cook all veggies in a pan on medium until tender.
Top with chopped green onion
After dinner I had to run Noah to baseball, Yes baseball has started! Ugh! While he was at practice I went to body flow at the YMCA. This is my favorite class. The instructor tonight really knew what she was doing and her music was good. http://w3.lesmills.com/westcoast/en/classes/bodyflow/about-bodyflow/ There are lots of classes offered at the Y and other facilities throughout the city. I recommend it, you will feel good afterwards :)
After a workout you want to try to get in a protein within 30 minutes, your muscles are hungry and need it! After my workout I chose the chocolate drink. There is soy isolate in this particular drink.
I feel good again today, no bitterness towards the diet like yesterday. I'm continuing on the road to success. I hope you are too?!? Hang in there! We can do it!
Until tomorrow, Dusty Marie Swehla
Sunday, January 13, 2013
Day 13 on Phase 1, it was tough, but I did it!
Day 13 on phase 1 is complete. Sundays are usually my prep day, but Noah had basketball out of town. I am off work a little early tomorrow and I will have a chance to go to the store and prepare for my week then.
Today was a real struggle for me. I started with a Cran Granata drink and some coffee for the drive up to Cedar Falls. Noah had an all day basketball tournament. We left 3 hours early, Noah is completely opposite of my other boys and he likes to be extra early for everything! I stopped at the grocery store on the way and picked up some pre packaged broccoli, cauliflower and a jar of pickles of course.
We walked in the door at the Rec Center and I immediatly smelled the popcorn. My mouth started to water instantly. When we walked by the concession stand it was not the popcorn that was by biggest temptation. There were pumpkin bars and cupcakes that had alot of frosting. I contemplated a couple of times that a bite wouldn't hurt me. Then I thought I could workout extra and not eat dinner tonight if I had just one!?! NOOOOOOO, I had to convince myself that the cupcake or pumpkin bar would knock me out of ketosis and my weigh in on Tuesday would be less than I wanted or none at all. I drank my water, had come coffee, and ate some Ideal Protein Southwestern puffs 1 at a time. There are alot in the bag and they lasted a while. I was not in the mood for the broccoli/cauliflower or the pickles I brought along. I was actually a little irritated that I could not have the sweet treats. Not sure who I was irritated with? Myself, I guess. I didn't cave in, that I am now proud of.
Between games Noah wanted Subway. I got a veggie salad with as many veggies as they would put on, oil, vinegar, salt, pepper and oregano. Subway now chops all the salad ingredients up and mixes all the ingredients together for a tasty salad. It was filling and tasted great. When we got back to the tournament I avoided the concession stand. I didn't even want to make eye contact. Kind of like it was someone I didn't like or want to talk to. Out of sight, out of mind. Today was the first day I felt a little bitterness towards the diet. It really does take alot of will power to resist temptations. I hope everyone reading this blog knows that even though I know the Ideal Protein program very well, I am human and I have struggles too. But together, we can all do this.
The final game ended around 7:00pm, we stopped at Jimmy Johns for dinner. I got a turkey unwich with double meat, no mayo, no cheese and had them add mustard. Both Jimmy Johns and Milios will make any sandwich into a unwich. They also have pickles :)
When I got home, it was a little past 8pm but I wanted something sweet. I made Ideal Protein Strawberry Shortcake!!! I don't know if I have ever looked forward to anything sweet more in my life. Sounds crazy, but true!
Strawberry Shortcake:
-1 Package of Ideal Protein Vanilla Drink mix
-3 Tbsp of water
-1 Egg white
-1 tsp Baking Powder
-1 tsp Olive Oil
-1 packet Splenda
-1 Tbsp Walden Farms Strawberry Jam
Put all ingredients except Strawberry Jam in a BIG mug and stir until silky smooth. Then stir in Walden Farms Strawberry Jam. Place the mug on a plate in case it over flows. Microwave on high for 3 minutes. When finished let cool for a couple minutes, if you can resist and top with a spoonful of Walden Farms Marshmallow cream. YUUUUUMMMMMM!
The temptations that I had today will make me appreciate my weight loss on Tuesday that much more!
“Only a habit can subdue another habit.”
― Og Mandino
Until tomorrow, Dusty Marie Swehla
Today was a real struggle for me. I started with a Cran Granata drink and some coffee for the drive up to Cedar Falls. Noah had an all day basketball tournament. We left 3 hours early, Noah is completely opposite of my other boys and he likes to be extra early for everything! I stopped at the grocery store on the way and picked up some pre packaged broccoli, cauliflower and a jar of pickles of course.
We walked in the door at the Rec Center and I immediatly smelled the popcorn. My mouth started to water instantly. When we walked by the concession stand it was not the popcorn that was by biggest temptation. There were pumpkin bars and cupcakes that had alot of frosting. I contemplated a couple of times that a bite wouldn't hurt me. Then I thought I could workout extra and not eat dinner tonight if I had just one!?! NOOOOOOO, I had to convince myself that the cupcake or pumpkin bar would knock me out of ketosis and my weigh in on Tuesday would be less than I wanted or none at all. I drank my water, had come coffee, and ate some Ideal Protein Southwestern puffs 1 at a time. There are alot in the bag and they lasted a while. I was not in the mood for the broccoli/cauliflower or the pickles I brought along. I was actually a little irritated that I could not have the sweet treats. Not sure who I was irritated with? Myself, I guess. I didn't cave in, that I am now proud of.
Between games Noah wanted Subway. I got a veggie salad with as many veggies as they would put on, oil, vinegar, salt, pepper and oregano. Subway now chops all the salad ingredients up and mixes all the ingredients together for a tasty salad. It was filling and tasted great. When we got back to the tournament I avoided the concession stand. I didn't even want to make eye contact. Kind of like it was someone I didn't like or want to talk to. Out of sight, out of mind. Today was the first day I felt a little bitterness towards the diet. It really does take alot of will power to resist temptations. I hope everyone reading this blog knows that even though I know the Ideal Protein program very well, I am human and I have struggles too. But together, we can all do this.
The final game ended around 7:00pm, we stopped at Jimmy Johns for dinner. I got a turkey unwich with double meat, no mayo, no cheese and had them add mustard. Both Jimmy Johns and Milios will make any sandwich into a unwich. They also have pickles :)
When I got home, it was a little past 8pm but I wanted something sweet. I made Ideal Protein Strawberry Shortcake!!! I don't know if I have ever looked forward to anything sweet more in my life. Sounds crazy, but true!
Strawberry Shortcake:
-1 Package of Ideal Protein Vanilla Drink mix
-3 Tbsp of water
-1 Egg white
-1 tsp Baking Powder
-1 tsp Olive Oil
-1 packet Splenda
-1 Tbsp Walden Farms Strawberry Jam
Put all ingredients except Strawberry Jam in a BIG mug and stir until silky smooth. Then stir in Walden Farms Strawberry Jam. Place the mug on a plate in case it over flows. Microwave on high for 3 minutes. When finished let cool for a couple minutes, if you can resist and top with a spoonful of Walden Farms Marshmallow cream. YUUUUUMMMMMM!
The temptations that I had today will make me appreciate my weight loss on Tuesday that much more!
“Only a habit can subdue another habit.”
― Og Mandino
Until tomorrow, Dusty Marie Swehla
Saturday, January 12, 2013
Day 12 on Phase 1 complete :)
Day 12 on Phase 1 is complete. I woke up a little hungry this morning for some reason and I didn't have time to make a Ideal Protein Omelet. The following recipe is a thick smoothy that tastes great. I also had a cup of Vanilla Chai tea. I found the tea at Hy Vee, they have regular or decaf teabags. http://www.bigelowtea.com/Catalog/Product/36/1/47/Vanilla+Chai+Tea.aspxWildberry Banana Smoothy.
-10 oz of water
-crushed ice
-1/2 packet of IP Wildberry Yogurt
-1/2 packet of IP Banana pudding
-1 Tbsp Walden Farms Raspberry Jam
Mix ingredients together and blend.
Today is Saturday, Jan 12, 2013. Saturday's are usually my day off but I agreed to work for Lindsay so she could visit her newest beautiful neice, my 2nd cousin:) Saturday's at Innovative are usually busy, but I didn't realize how busy. I appreciate Lindsay even more after working for her. I also got the opportunity to see some clients that I have not seen in a while.
I got done with work around 1:30 and headed over to the YMCA. It was very busy, lots of people continuing with their 2013 New Years Resolutions. On my way over to the gym I drank a Blueberry Cranberry Granata Ideal Protien Drink, some fuel for my workout. Remember that the Blue Cran drink has extra Collagen! I walked the track for 10 minutes, rode the bike for 10 minutes and 10 minutes on the Elliptical. After my workout I made some creamed cucumbers.Creamed Cucumbers
-4 cucumbers peeled and sliced
-1/2 white onion
-1/2 Cup Walden Farms Mayo
-1/4 Cup Plain Greek Yogurt
-4 packets Splenda
-3Tbsp White Vinager
-1 tsp sweet basil
-Salt and pepper to taste
You can put the creamed cucumbers over shredded lettuce and no dressing is needed. I like to add extra veggies to my salad, green peppers and tomatoes (only 2 times a week)
My afternoon consisted of watching Riley, Robert's 10 year old son play basketball for 5 hours. They ended up winning all of their games, the boys were smiling from ear to ear :) During the games I drank 90 ounces of water. I brought a packet of Ideal Protein Dill Pickle Zippers for the games. The popcorn at the games smelled heavenly, my mouth was watering! Noah had some popcorn and he kept asking me if I wanted just 1 kernel... I had to kick my will power into gear. I just kept chugging water. We had a 30 minute break between one of the games, so I drove to Starbucks and had a cup of black coffee with a packet of French Vanilla Splenda. This helped my craving for the popcorn. I felt like I was getting a little treat with the 3.00$ coffee.
When we got home Robert made me and the boys dinner:) I had a 5 oz Sirloin steak, leftover broccili and cauliflower. I also had bacon wrapped Asparagus, MY FAVORITE!
Bacon wrapped Asparagus
-5 spears of Asparagus
-2 slices of turkey bacon
Clean and break the ends off of the asparagus. Wrap the bacon around the asparagus and hold in place with a tooth pick.
Place in a pan and grill on medium until the bacon is done. Approx 15 minutes.
My day was another success. I am happy that I have stuck to the program. I feel good and I have no guilt because I have not let myself down. No vodka, no wine, no chips and salsa, no cakeballs. My willpower is getting better! I have to keep my blinders up. I know that one B.L.T (bite, lick or taste) will knock me out of ketosis. I also know that life is a slippery slope, If I start to have little cheats here and there, they will turn into big cheats. I know myself well enough that I can't have anything that is not on the program if I want to continue my success.
You can check to see if your in ketosis by purchasing Ketostix at Walgreens, Drug Town or Hy Vee. They are sold in the Diabetic section. Urinate on the tip of the stick in the morning, the color on the stick should turn pink. * http://www.americandiabeteswholesale.com/product/bayer-ketostix-reagent-strips_1640.htm
Tomorrow is going to be another challenging day. Noah has Basketball in Cedar Falls. I cut up some veggies and have some white cheddar ridges for the games. I am also going to bring a packet of Walden Farms for a Subway salad (that is my plan). I also have my Camelbak
Stay Strong! We can do this!
~Until tomorrow, Dusty Marie Swehla
-10 oz of water
-crushed ice
-1/2 packet of IP Wildberry Yogurt
-1/2 packet of IP Banana pudding
-1 Tbsp Walden Farms Raspberry Jam
Mix ingredients together and blend.
Today is Saturday, Jan 12, 2013. Saturday's are usually my day off but I agreed to work for Lindsay so she could visit her newest beautiful neice, my 2nd cousin:) Saturday's at Innovative are usually busy, but I didn't realize how busy. I appreciate Lindsay even more after working for her. I also got the opportunity to see some clients that I have not seen in a while.
I got done with work around 1:30 and headed over to the YMCA. It was very busy, lots of people continuing with their 2013 New Years Resolutions. On my way over to the gym I drank a Blueberry Cranberry Granata Ideal Protien Drink, some fuel for my workout. Remember that the Blue Cran drink has extra Collagen! I walked the track for 10 minutes, rode the bike for 10 minutes and 10 minutes on the Elliptical. After my workout I made some creamed cucumbers.Creamed Cucumbers
-4 cucumbers peeled and sliced
-1/2 white onion
-1/2 Cup Walden Farms Mayo
-1/4 Cup Plain Greek Yogurt
-4 packets Splenda
-3Tbsp White Vinager
-1 tsp sweet basil
-Salt and pepper to taste
You can put the creamed cucumbers over shredded lettuce and no dressing is needed. I like to add extra veggies to my salad, green peppers and tomatoes (only 2 times a week)
My afternoon consisted of watching Riley, Robert's 10 year old son play basketball for 5 hours. They ended up winning all of their games, the boys were smiling from ear to ear :) During the games I drank 90 ounces of water. I brought a packet of Ideal Protein Dill Pickle Zippers for the games. The popcorn at the games smelled heavenly, my mouth was watering! Noah had some popcorn and he kept asking me if I wanted just 1 kernel... I had to kick my will power into gear. I just kept chugging water. We had a 30 minute break between one of the games, so I drove to Starbucks and had a cup of black coffee with a packet of French Vanilla Splenda. This helped my craving for the popcorn. I felt like I was getting a little treat with the 3.00$ coffee.
When we got home Robert made me and the boys dinner:) I had a 5 oz Sirloin steak, leftover broccili and cauliflower. I also had bacon wrapped Asparagus, MY FAVORITE!
Bacon wrapped Asparagus
-5 spears of Asparagus
-2 slices of turkey bacon
Clean and break the ends off of the asparagus. Wrap the bacon around the asparagus and hold in place with a tooth pick.
Place in a pan and grill on medium until the bacon is done. Approx 15 minutes.
My day was another success. I am happy that I have stuck to the program. I feel good and I have no guilt because I have not let myself down. No vodka, no wine, no chips and salsa, no cakeballs. My willpower is getting better! I have to keep my blinders up. I know that one B.L.T (bite, lick or taste) will knock me out of ketosis. I also know that life is a slippery slope, If I start to have little cheats here and there, they will turn into big cheats. I know myself well enough that I can't have anything that is not on the program if I want to continue my success.
You can check to see if your in ketosis by purchasing Ketostix at Walgreens, Drug Town or Hy Vee. They are sold in the Diabetic section. Urinate on the tip of the stick in the morning, the color on the stick should turn pink. * http://www.americandiabeteswholesale.com/product/bayer-ketostix-reagent-strips_1640.htm
Tomorrow is going to be another challenging day. Noah has Basketball in Cedar Falls. I cut up some veggies and have some white cheddar ridges for the games. I am also going to bring a packet of Walden Farms for a Subway salad (that is my plan). I also have my Camelbak
Stay Strong! We can do this!
~Until tomorrow, Dusty Marie Swehla
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