Healthy Living... 

What is healthy mean to you? Think about that for a minute! Has your mind changed as you have gotten older? Are you a hypocrite when it comes to healthy living? Do you live a healthy lifestyle? Is it important to you?  What will it take for you to make some healthy lifestyle changes? 

These are all questions I asked myself and knew that if I WANTED to make a change I had to actually walk the walk. I have worked here at Innovative Aesthetics for almost 7 years and it has been a roller coaster of a ride. Personally my views on healthy living has changed drastically! Originally, I was very vein about what healthy living was. I made lots of judgments of health on how someone looked or how I felt others may see me. I was honestly living a lie, almost 2 different lifestyles. I painted a very pretty picture. Behind closed doors I was fueling my body with unhealthy foods and beverages. 
I was put in my place by someone near and dear to my heart and I'm very thankful. I woke up one day and adjusted my priorities and haven't looked back. 
Now, healthy living to me involves healthy nutrients, physical activity, laughter, yoga, meditation, faith, family, balance, sleep and enjoying EVERY day I have here on earth. 
I challenge you to take a step back and do a little self reflection and see if how your living is what you really want? If it is great, if not, make a change. The choice is yours! 

~Dusty Swehla

I'm a FOOD ADDICT

I am a Christian, I am a mother, ​I am an Ideal Protein coach, I am an elite athlete, I am a food addict!

I think that people assume things about others.  Yes, I am an ideal protein coach and I workout daily, sometimes twice a day.  I love being healthy and I love eating.  Everyday is a struggle to make good choices.  I used to be the person that would hide food.  I would buy it and eat it in the car or sneak it into my room.  I took the back stairs out of the kitchen if I heard someone coming down the front stairs or from the living room.  I would order food at work and justify it by explaining that my job was stressful and I went to the gym this morning.  I spent at least 50% of my day living in secret and feeling guilt.  My social life seemed great and I would meet friends for drinks and appetizers weekly.  I can't remember most of what we discussed because it was really all about what I was ordering and where did the server go, my drink is empty, I need more ranch.  This is normal, right??? There is nothing wrong with me, everyone eats in secret??? NO!

I know how to lose weight.  It is all about what you put in your mouth.  I have done a ton of diets and meal planning and exercise programs.  I have lost about 400 pounds in my adult life.  It was just the same 40 over and over again.  The bottom line is, I AM A FOOD ADDICT and I always let the food win! I feel that this addiction is a unique struggle because you MUST eat to live.  Other addictions can be eliminated (I am not minimizing the struggle of any addiction) from a person completely.  For instance, if I were addicted  to cocaine and attended a treatment program, I never need cocaine again to live my life.  But food is necessary for life and our society revolves around eating.  "Hey, its your birthday, lets eat and drink."  "Hey, you got a new job, lets eat and drink."  "Hey, I had a horrible week, lets eat and drink."  AND healthy food is expensive.

So how does a food addict overcome?????

1. Find your WHY!  Why is it important for you to be healthy? As a mom I have always put my child's needs above my own.  I run around wondering and worrying if he has what he needs and can he get to where he needs to go.  I spend my evenings in bleachers eating popcorn, hamburgers, nachos, and always a diet soda.  There is nothing I enjoy more than my son.  

Then why have I let him down by not taking care of my health?  He is my why!  I want to always be able to be an active participant in his life.  I want to be able and active when he is married and has his own children. I want him to model my healthy life.  

2. Be ACCOUNTABLE!  Ideal Protein at Innovative Aesthetics was my accountability.  I was/am extremely independent and controlling.  When I stepped out and asked for help from my coach I was forced to let go of some control.  IT FELT AMAZING!  I wasn't alone.  There are others with my struggle and they overcame it, so can I.  We are here for you for the rest of your life!  That's a long time and got even longer since I lost 75 pounds and am living a healthy lifestyle.  

3. SHIFT your mind!  I eat out all the time.  I still have social outings with friends but now they are about the friends.  I know more about their jobs and families.  I order healthy options and I am not afraid to ask for something made special.  Lets face it, I am paying for it and I deserve special treatment.  I also tip big!  I actually went through Halloween, Thanksgiving, Christmas, New Years, The Superbowl, and Easter on phase 1.  I can honestly say that I enjoyed my family more this past year then I ever have in the past.  It was not about stuffing my face with as much food as possible.  I absorbed the time and really enjoyed the socialization.  It felt amazing!

4.CELEBRATE YOUR VICTORIES!  No not by eating and drinking.  Go to the store and try on smaller clothes.  I was so ecstatic the first time I went shopping and did not have to go into the PLUS section.  I sometimes just try on certain sizes because I can, and it feels good.  Trying on the clothes made it real for me.  I really am in that size... OMG!  Go get a massage or take an sunny afternoon off work and spend it outside fishing or walking. 

TIPS FOR A RECOVERING FOOD ADDICT

When you are in maintenance you can enjoy some of your favorites again, but eat for enjoyment and NEVER emotion.  If you are thinking about eating for emotion, go for a walk or do something else physical.  If you can slip away from people spend five minutes in silence thinking about your WHY!​

If I am at a party and there is cake I eat my piece right before I'm ready to leave, then I can't go back for more. If it doesn't taste as good as I thought it would, I immediately throw it away.  DON'T finish it just to be polite! It is not rude to value your health.  Your friends are not going to be there tomorrow when you feel like crap because you ate it anyway. 

When eating out be prepared.  Look up the menu before you go and decide what to eat.  Don't let the server give you and menu and order first.  then you can't change your mind because something looked good or someone else ordered something that sounds good.  ENJOY the company!

I will struggle with food addiction for the rest of my life BUT it will no longer win!

My Ideal Protein Story

 

 

I first started the Ideal Protein protocol in December of 2014. People thought I was crazy to start such a restricted plan right before the holidays, but I was mentally ready.  My clothes weren't fitting.  I wasn't comfortable in my skin.  One day, I was out shopping and I saw myself in a window.  I had to stop and do a double take. I thought, "That's me?!?" My husband was skeptical because I had tried many "diets" in the past, but I needed to do this for me.  

My eating habits before Ideal Protein were TERRIBLE. I was an equal opportunity carb-eater.  I loved all carbs, sweet, salty, it did't matter what it was.  I remember during my senior year in high school, I would have a Mountain Dew and a pack of Suzy Q's every morning during study hall.  If I was still hungry after that, I would eat a bag of doritos (not Dorados! :)  ). 

My first few days on plan were rough.  I had a horrible headache and felt sick to my stomach.  I wasn't much of a caffeine drinker, so my headache was sugar detox!  Dusty had warned me that this could happen, and since she told me that it would be temporary, I was able to push through.  By 2pm on day 4 I was feeling great!  I lost 7.2 pounds my first week.  So exciting!!  I got through Christmas, New Years Eve, and Super bowl party with no cheats! I reached my goal weight in March.  I was very proud of myself and felt so much better!  My clothes were fitting again, and my confidence was back!

I have been able to maintain since March of 2015.  I have had some struggles.  My weight has gone up a few times, but it's nice to know that I can go back to Phase 1 when I need to take a few pounds off.  I do phase one every few months for a week or 2 so that I can cleanse.  I am also much more careful about what I eat, because I know that if I go back to my old habits, I will not be able to maintain my healthy weight. 

Amy Carey

Ideal Protein Consultant

Innovative Aesthetics

Tired of the same options for lunch?...I have your problem solved!

I know when I am on Phase 1 it's always great to know of some different options to either grab a salad quick for lunch or to go out for dinner with my husband or some friends.  I don't know if some of you are familiar with PepperJax Grill!?! It's one of my favorite places to grab a salad when I am on the go!  It's located at 5200 Fountains Drive Cedar Rapids, IA.

They have so many great options for when you want to spice things up a bit.  They prepare your veggies and protein right in front of you on the grill.  They spray the grill with PAM cooking spray, and you have the option to have them clean off the grill for you so it's fresh when they prepare your protein and veggies.  They also will ask you if you want any seasoning on your veggies or protein. You don't have to get any seasoning if you don't want to, but I looked at the bottle of their seasoning, and it has NO calories, NO fat, NO carbs, and NO sugar...WIN! {The seasoning tasted delicious}

What I love doing for lunch is getting one of their fresh salads, and this time around I did the vegetarian option.  It's a great way to get your veggies in! I always ask for mushrooms, and peppers, and I ask them to double up on the veggies. They also have available jalapenos and onions, but remember we can't have cooked onions while on Phase 1, so I always say NO to onions.   If you're wanting to add protein to your salad you have the option of doing steak, chicken, or shrimp. After they prepare your veggies and/or meat, they then put it over the lettuce {don't be afraid to ask for more lettuce}. 

They have a wonderful selection of raw veggies that you can add to your salad.  I had them add more green peppers to my salad.  Instead of using a dressing I had them put the "mild" salsa over my salad! 

For $6.84, I got a delicious salad full of veggies! To get in my Ideal Protein food, I sprinkled my SW Cheese Curls over the salad to not only give it a kick, but it also adds a great crunch! I am surprised I got a picture of the salad, because I literally inhaled it! I have picked up salads from there for dinner and I have had their chicken and steak, and you can't go wrong.  Let me know if you went and checked this place out, I would love to know what you thought of it!

Looking forward to doing more blog entries and showing you all some yummy options if you're on the go!

Until next time friends,
Steph :)

Moving through the phases and starting Farrell's

     It has officially 2 weeks since hitting my goal weight and losing 34 pounds.  My journey this time around on the Ideal Protein plan has been a little different.  In the past I wasn't mentally ready to make a lifestyle change.  I was "doing a diet" and when I got done I would go to some of my favorite things.  My problem has been that I go back to my favorite things and I eat my favorites to much and drink them to much.  It has been hard for me to find that middle point.  I can honestly say I feel the best mentally, physically and emotionally than I have in a long time or ever...
     I have control and I have figured out some of my faults. I'm dealing with them and staying ahead of the game.  It isn't always easy, but it has been so worth it!  I know that the glass of wine or cake ball is not going to help with whatever stressor I have in my life. It's not worth it to me to get off the straight and narrow. When I help clients get to their goal I recommend setting another goal.  I know that I had to set a goal of physical activity.  I love to work out but can't always find the time. My excuse is always I don't have time.  After realizing that the time is there I just need to utilize it properly.  I was given a 10 week session to Farrell's as a gift and the only time that would work for me was 5am.  I'm usually sound asleep and not up until at least 6. My next goal on this journey is to get some definition in my arms and tone my thighs.  I know it can be done. It is a little difficult to roll out of bed at 4am but I know that if I don't get up there are 40 other people in my class wondering where I am.  Maybe not 40 but at least 4 :)

     Right now I'm sticking with P2 of Ideal Protein.  I haven't had any alcohol, cake or chips and I'm fine without them at this point. I love having a plan and knowing what I can and can't eat. Work is extremely busy and eating a bag of veggie steamers and 8oz of chicken is very easy and satisfying. My coffee obsession remains and my daily goal of water is 100oz to flush some of the coffee! 
     As for anyone wanting to make a change and get on track with IP or back on track with the plan it is never to late. We are your biggest supporters and we WANT you to succeed more than you know. We really do care about you and want you to be healthy.  I know this program works and if you work the program you will see amazing results.
     My journey is far from being over and I will continue to blog and give tips and suggestions as to what I'm doing to stay on track and in control. Best of luck to you on your journey to good health!
~Dusty
   
My partner in crime :) Lindsay

Happy New Year! It's 2015

     2014 is behind us and I'm ready for what 2015 has to offer! 2014 was very good to me! It wasn't always a walk in the park, rainbows and butterflies or whatever you want to say but very good...  I did learn a few things! I think that is the most important. To learn from the lessons that life throws at us.  A couple things that I learned were... I need to find another way other than food to comfort myself when my boys get older and move away. My husband is great but it's not the same.  The lesson for me was that I really need to cherish the times together because we don't get that time back.  Kind of sad that it took me 30 some years to figure that out! I also learned that I am the only one that controls what I eat and drink! It's not anyone else's fault if I eat 5 cake balls and drink 3 glasses of wine. After the wine and cake balls are gone the problem is still there, the only thing gained was a few pounds! Finally, in 2014 I have finally figured out that I shouldn't sweat the small things. I spent countless hours on things that really don't matter! My life is very good and I'm beyond blessed with healthy boys, a silly loving husband, a wonderful job that I love and I'm happy!

     As for Ideal Protein and my weightloss journey I am still plugging away :) It is Jan 2, 2015 and we are VERY busy at work! I have heard probably 30 times today that clients got off track over the holidays and it's time to get back on the Ideal Protein plan. That is one of the many things I love about this plan. You have a lifetime membership here and your ALWAYS welcome back. As you know it works! It takes some planning and some time but so worth it! 
     Yesterday I took down the Christmas décor and prepped some food.  I made crockpot spaghetti squash with turkey meatballs, Cauliflower crust veggie pizza and cut up countless veggies.  I felt so accomplished and ready for the weekend.

     Spaghetti Squash and meatballs
1 large spaghetti squash
1 bag of turkey meatballs (1 pound)
1 cup chopped green peppers
1 cup diced mushrooms
2 cans no sugar added Hunts spaghetti sauce
2 Tbsp Italian seasoning

Clean spaghetti squash, cut in half and scoop out seeds.  Place cut side down in crockpot on low. Add meatballs, veggies, seasoning and sauce.  Cook on low for 5 hours, covered. When done cooking fork out the spaghetti squash and throw the outside away. Yumm! Makes 2 servings.

     Having my food prepped and ready is the best way for me to stay on track.  Otherwise I make quick unhealthy choices. I shop at Aldi's for all my veggies, turkey meatballs, eggs, tuna, fish and chicken breasts. It is very inexpensive and very good quality. Don't forget your grocery bags and quarter for a cart.
     I hope you all are back on track with whatever program works best for you.  My trust is in Ideal Protein 100%! There are lots of other great programs out there but this one works best for me. I see quick results and I need that :)
     Happy 2015! I hope you make this year the healthiest yet!
~Dusty


                                                                   Kissing 2014 goodbye!

Whew... I maintained over Christmas!

     Well, I did it! I am a little amazed that I didn't gain over Christmas! As of Dec 21 I was down 29 pounds and 3.3% bodyfat. I had been on plan for 50 days and I THOUGHT I was in need of a little splurge.  I did a quick phase off so that I could have some of my holiday favorites... I did phase 2 for 2 days, phase 3 for 2 days then was on P4 (maintenance) for 3 days.  I chose not to have any alcohol because I knew that it would lead to some EXTREME cheats. I did have a few Christmas cookies, stuffing, 2 Tom and Jerry's and coconut cake (over the 3 days).  For the first time in many years I didn't feel like I was going to explode after the holiday feast. I tolerated all my wonderful family members just fine without the glasses of wine I drank in the past. I felt good, no guilt or shame due to the food coma I had experienced in the past. All 3 days I took note of the calories in the extra food I ate. It was scary! Each Peanut butter blossom has 150 calories! Stuffing, 200 calories and coconut cake a whopping 450 calories, depending on the size!  It made me keep things in moderation when I was aware of the calories in some of my favorite foods!

     Yesterday was a beautiful day and I wanted to test out my new running shoes santa brought me. My ambition got the best of me, I jogged to Linn Mar which was around 2.5 miles and when I got there I realized that I had to jog home.  My running shoes were great but my thighs were calling for help. After more than an hour I got home and my husband asked if I got lost. He reminded me that it was September the last time I jogged. My response was quick when I told him I was 30 pounds heavier and I'm not THAT out of shape.  I walked to the bathroom with confidence and about collapsed as I shut the door to the bathroom! My joints were sore, my back hurt and my thighs were calling for help! The rest of the day was pretty mellow and low key.  Riley and Noah had a couple of friends stay the night and I needed a little time to myself. Santa had also brought me a new avocado mud mask, hair ties and candles. I put on some relaxing music, lit the candle and filled the tub with warm water. My joints needed some relief so I added some lavender essential oil, baking soda, Epson salt and fresh ginger. After soaking for about 10 minutes Noah was beating on the door needing to use the bathroom, the other one was occupied.  I covered up opened the door. He screamed because of the mask on my face. We both laughed and my peaceful bath had come to a screeching hault. Oh the joy of having kids :)!

     As of today, It is Monday and I'm back at phase 1. The scale was staring at me when I walked into work today and I couldn't avoid it. I weighed myself and was very relieved that it was the same as last week! Thank goodness! As for today I packed a large amount of veggies, water bottle and I'm drinking a cup of Detox total tea as I write. Overall I'm feeling great! I'm still in the proper ideal protein state of mind and wanting to take another 10-15 pounds off. My goal is also to get up 3 days a week and do some sort of physical activity (yoga, stretching, elliptical) & drink 80oz of water everyday. Life is good and I feel good! Good luck to you if you are on track or getting back on track! I hope you all had a wonderful Christmas and have a Happy New Year?!? I'm excited for what 2015 has to offer!!!
                  Audi surprised me and came home 2 days early from the Air Force :) So happy to have my family together!