Ideal Protein Newsletter: October 2013

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Introducing….

Garlic & Fine Herb Soy Crisps
You can now enjoy a burst of garlic and fine herbs with our new crunchy soy crisps!
Give in to that potato chip craving without cheating! They’re non-restricted!
Finally here!
Double Chocolate Brownie
Sink your teeth into our Rich, cookie-shaped brownie for a decadent chocolate treat!
And
Cookie Dough Swirl Bar
Our new moist and rich-tasting cookie dough swirl bar covered in milk chocolate is
sure to become one of your favourite snacks!
Don’t miss out – come in to pick up yours today!

Coming Soon
Ideal Coach TV
In the coming weeks, I will be registering all current and previous dieters for
Ideal Coaching TV which consists of daily support videos (1-3 minutes average) that will motivate and educate you while reinforcing the core principles and methods of the Ideal Protein weight loss protocol. The videos you receive via email each morning, will be geared specifically to the phase you are in. Daily videos will then be stored in your personal Ideal Protein portal www.myidealprotein.com. Each video can be viewed again and again, allowing the freedom to revisit the favorite recipes, weight loss tips, exercise advice and motivational messages.
I know you’ll enjoy this new and exciting development from Ideal Protein!

Cooking with Chef Verati!
I recently attended an entertaining cooking demonstration by Ideal Protein’s own Chef Daniel Verati. He prepared, and I got to sample, a variety of Phase 1 Friendly recipes. This is just what we need when faced with the temptation of all those Thanksgiving leftovers. Remember, on Phase 4 maintenance, you’ve got to have a Phase 1 day following a major indulgence.
Apple Crumble (Phase 1 Friendly)
Make this and you won’t even think about that leftover apple pie in the fridge!
4C zucchini, peeled, quartered lengthwise and sliced thinly
2Tbsp Walden Farms Apple Butter
1 pkg IP Apple Cinnamon Puffs, crushed salt Sauté zucchini until tender crisp.
Add Walden’s apple butter and a light sprinkle of sea salt. Place in a baking dish or 4 individual ramekins. Top with crushed apple cinnamon puffs. Broil briefly in oven. Prepare to be amazed. As you’ve just used 4C of veg, you could actually eat this all day if you want to, or over 2-4 days. Just remember the puffs are restricted, so reduce the amount of any other restricted product for the day by however many servings of apple crumble you consume.
Zesty Dressing (Phase 1 Friendly)
This dressing will really perk up your salad, but would also be delicious as a sauce over fish.
2tsp cider vinegar,
1/4bottle IP ready-to-serve mango drink, small bunch fresh basil leaves,
Dijon mustard to taste, pickled ginger to taste, salt/pepper to taste.
Blend all in a bullet, small food processor/chopper, or with a handheld stick blender, until smooth. That’s it. Done. Wake up your taste buds and enjoy. Like Chef Verati on Facebook, for more recipes, tips and hints!

Recipes of the Month
Make vegetables the star of your post-thanksgiving table!
Cauliflower Breadsticks (Phase 1 Friendly from fastpaleo.com)
1 head cauliflower,
1Tsp each oregano and onion powder,
½ tsp basil,
½ tsp red pepper flakes,
2 eggs,
salt and pepper to taste
Clean and chop cauliflower. Cook in microwave, 10min, until tender. Place in food processor or mash until smooth. Cool. Mix the rest of the ingredients with the cauliflower. Preheat oven to 425F. Spread mixture evenly on lightly greased cookie sheet. Pat down to ½ inch thickness (not more than ½ inch or it won’t cook well). Bake for about 25min, or until slightly brown. Remove from oven and turn to broil at 500. Cut your cauliflower in the desired sticks size and flip over. Place back in the oven until both sides are brown and desired crispness. Enjoy! They are delicious! In Phase 4 you may add grated cheese of your choice to the mixture before baking and/or on top when they come out of the oven.

Dijon Roasted Cabbage (Phase 1 Friendly from skinnyms.com)
1 (medium) head green cabbage, core removed and cut into 8 wedges,
2 Tbsp olive oil,
1 Tbsp Dijon mustard,
1 clove garlic, crushed 1/2 tsp freshly ground black pepper,
sea salt to taste,
1 tsp caraway seeds.
Preheat oven to 400 degrees. In a small mixing bowl, whisk together oil, Dijon, garlic, black pepper, salt, and 1/2 tsp caraway seeds. Brush all sides of cabbage wedges with the oil mixture and place on a large rimmed baking sheet. Sprinkle cabbage with the remaining 1/2 tsp caraway seeds. Cover cabbage with foil and roast 45 minutes, remove foil and roast 10 additional minutes or until lightly golden and tender. Serve immediately.

IP Recipe of the Month (Phase 1 Friendly from Erica) Zucchini Muffins
1 pkg IP Maple Oatmeal,
1 Egg,
1/2 tsp Baking Powder,
Pinch of Salt,
1 tsp of Stevia or Splenda,
1-1/2 tsp Cinnamon,
1/2 – 3/4 of small zucchini finely grated (you may need to squeeze out the extra juice).
In bowl, beat egg, add Maple Oatmeal, baking powder, salt, Splenda, cinnamon, and zucchini. Mix and gradually add water until you have a muffin-like batter. Fill 3 sections of regular size muffin pan. Bake at 385°F (200°C) for 20 minutes. Yum!

Food & Nutrients for Healthy, Beautiful Skin
To keep your skin looking youthful and healthy, it’s important to exercise regularly, get a good night’s sleep, and eat well. For beautiful, glowing skin, we need to focus on nourishing our skin from the inside.
Vitamin C is a key component in the production of collagen, boosting skin’s elasticity. We lose collagen as we age, so supplementing your diet with foods like broccoli, cauliflower, kale, mustard greens, bell peppers, thyme, parsley, strawberries, kiwis, brussels sprouts, and hot chili peppers can help ward off signs of aging.
Omega-3 fatty acids reduce inflammation that can lead to aging skin. Omega-3’s can also help to reduce inflammatory skin disorders such as eczema and psoriasis. Look for brightly coloured fruits and veg like broccoli, berries, chard, spinach, carrots, squash, and fatty fish like salmon and tuna to nourish the skin cells with vital oils, encouraging a healthy glow.
The Vitamin A in dark leafy greens (like kale), liver, carrots, red pepper, sweet potato, dried herbs, and cantaloupe, promote blemish-free skin by enhancing skin cell repair and maintaining the integrity of the skin as a barrier to external toxins.
Green Tea provides polyphenols, an antioxidant that helps protect the skin from harmful UV rays. The l-theanine in green tea offers calming effects (relaxed, yet alert) that counteract the visible signs of aging caused by stress.
Garlic is a skin super food. It strengthens the immune system, leading to a fresh, bright complexion and provides antioxidant and anti-inflammatory benefits. Garlic (onions, leeks, broccoli, cauliflower, cabbage, bok choy) contains organosulfur compounds which increase skin tone and promote elasticity. The selenium in garlic (and fish, shellfish, liver, sunflower seeds) helps slow the signs of aging.
Fermented foods like Kimchi, sauerkraut, and Kombucha (without refined sugar), are packed with beneficial bacteria that replenish your gut and promote healthy digestion. The digestive tract is where we absorb many of the nutrients that promote a healthy complexion. The digestive tract also helps eliminate toxins through excretion. If it’s unhealthy and struggling to eliminate, other organs, like the skin, have to help. This can lead to blemishes, rosacea, eczema, and psoriasis.
Fibre also supports a healthy digestive tract, aiding in the elimination of toxins. Enjoy fibre-rich foods like celery, kidney beans, romaine lettuce, cauliflower, broccoli, and raspberries.
Zinc is another mineral that boosts collagen production, promoting skin elasticity. Find zinc in fibre-filled pumpkin seeds, or beef, lamb, chicken, spinach, and white mushrooms.
Food can be your best friend when you make the right choices.

Clean Eating
What is clean eating? It’s not a fad diet; it’s a lifestyle choice. Clean eating is making the decision to regularly eat healthful portions of foods that are whole and fresh instead of packaged and processed. Whole fruits and veggies instead of processed juices. Whole grains like quinoa, brown rice, or millet instead of processed white bread. Lean cuts of meat or fish instead of fatty, marbled cuts. Water or unsweetened tea instead of sugary, acidy pop. Eating this way gives the body the nutrients and micronutrients it needs to feel energetic, nourished, and healthy.
But clean eating is about more than nourishing the body with fresh nutrients and antioxidants; it’s also about what the body is not getting when you say “No” to packaged or processed foods: It’s about NOT giving your body ingredients with names you can’t pronounce. It’s about NOT packing your body with additives that increase the product’s shelf life but not your own. It’s about NOT overloading your body with refined sugar that may initially satisfy the sweet tooth but, over time, raise the risk of diabetes.
The recipes published in these newsletters are great examples of clean eating.
Eat clean! Feel fueled rather than stuffed and lethargic. It’s easier than you think.

Phase 4 Lifetime Support
We’re always here for you! Indulged too much over Thanksgiving? Let’s get you back on track and in shape for the coming holiday season. Book an appointment to meet with Deborah. I’d love to show you what’s new with Ideal Protein. I can guide you safely and effectively through the program, or answer any questions you may have about living IP maintenance. If you have any friends, family, or co-workers who are curious or who you think could benefit from Ideal Protein, bring them along!
Call Deborah at 905-426-7690 or email dgurash@gmail.com

In our Next Issue
A New Look for our Newsletter
Healing Exercise – promised earlier, coming in November
More Delicious Recipes

Contact Us
As always, we’d love to hear from you!
Send your reviews of this and previous newsletters.
Let us know what you’d like to see in future newsletters and weekly meetings
Send in your Ideal Protein recipes and tips
Please forward this e-mail to your friends, family, and co-workers.
Call Deborah and book an appointment for a consultation
Deborah Gurash, RMT & Ideal Protein Consultant
Total Rehab Orthopedic & Athletic Medicine
250 Bayly Street West
Ajax, ON
905-426-7690
dgurash@gmail.com
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Ideal Protein Newsletter: September 2013

ip-top-bannerIdeal Protein Newsletter
September 2013

Coming Soon!
Are you craving what I’m craving?
No worries, Ideal Protein to the rescue!
Double Chocolate Brownie
https://os.idealprotein.com/down/home/337.jpg?rnd=0.7055475
Sink your teeth into our
Rich, cookie-shaped brownie for a decadent chocolate treat!
and…
Cookie Dough Swirl Bar
https://os.idealprotein.com/down/home/335.jpg?rnd=0.7055475
Our new moist and rich-tasting cookie dough swirl bar covered in milk chocolate is
sure to become one of your favourite snacks!
Don’t miss out – place your orders today!

Time to get back on the wagon
The end of summer brings an end to the temptations of BBQ’s, pool-side cocktails, s’mores around the cottage fire pit, and mindless, lazy days. Time to put an end to the extra weight you’ve gained indulging in the aforementioned temptations. Ideal Protein can help you get back on track and back into shape. Our protocol and vast selection of delicious, nutritious foods can have you looking and feeling better than ever soon!

The Ideal Protein diet costs less than you might think!

The remarkable results and wonderful feeling of wellness and vitality and confidence plus the professional support and knowledge you receive all add up to a very significant return on your investment in yourself.

The costs of the program are short term, but the results can last a lifetime. How much is that worth? Dieters typically report savings of $30-60 / week on their former food, snack & beverage spending which makes this program extremely affordable! The program has a beginning and an end. Most people complete the program in 3-6 months.

What are the costs?
The cost is very reasonable at about $12 per day for 3 Ideal Protein meals a day in “Phase 1”. On average, most people spend $8 a day on food anyway and that’s if they’re not going out to eat. Grabbing fast food and getting coffee everyday will add up to even more! On “Phase 2” it’s an average of $8 a day for IP food and only $4 in “Phase 3”. Ideal Protein isn’t designed to take money away from your food budget, but rather to redirect it in a way that will support your health and weight loss goals for the long term.

What do you save?
You’re not buying alcoholic beverages You’re not buying bread, pasta, rice, potatoes and other high carb foods. You’re not buying milk or dairy products? You’re not buying empty calorie snacks like chips, chocolate bars, etc.

You’re not buying sugary sodas, specialty coffees, teas, etc. You’re not purchasing fast foods that are low in nutrients, high in sodium, fat and carbohydrates You’re possibly reducing or eliminating your prescription medications

Win money for losing weight! Total Rehab has partnered with HealthyWage to help you win up to $10,000 for reducing your BMI and achieving a healthy weight!

At Total Rehab, you also get a complimentary 30 minute RMT massage for every 20lbs lost!

Call or email Deborah to find out how to lose weight & feel great today!
905-426-7690 or dgurash@gmail.com

Cooking with Chef Virati!
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Ideal Protein’s own Chef Daniel Verati will be coming to Toronto/Oshawa to host a Cooking Seminar for all Ideal Protein Coaches and Dieters. I had the pleasure of hearing Chef Virati speak at a conference in June of 2012. He is very entertaining, talented, and so genuine! Chef Virati’s story will inspire you and his creativity will help you think more outside the box with your own cooking, making you more successful during Phase 4/Maintenance. This is an incredible opportunity. I will be attending the Oshawa presentation. Hope you can join me!

Current Details:
Cost per person $20 (this will cover the rental space, food, etc. and all extra money will be donated to a local charity)

  • All Registrations/Payments will be done online at www.cmhealthconnections.com
  • Each Seminar will be two hours in length
  • Dieters will be able to ask questions directly to the Chef, take pictures, have him autograph cook books, etc.

 Seminar Dates, Times & Locations:

  • Wednesday, October 2nd at 6:30pm – Best Western, 559 Bloor Street West, Oshawa, Ontario
  • Thursday, October 3rd at 6:30pm – Sheraton Toronto Airport, 801 Dixon road, Toronto, Ontario
  • Saturday, October 5th at 11:00am – Sheraton Toronto Airport, 801 Dixon road, Toronto, Ontario

What’s New?
(Thanks to Erica for finding this)
Ontario Nutrition Company Inc.
You may have already been to or shopped online with Low-Carb Canada. Ontario Nutrition is a similar, local shop. Located at 375 Kingston Rd, Unit 6 in Pickering within a multi-service clinic (at Kingston /Rougemount) and at www.ontarionutrition.com. The shop is very small, but has an extensive selection of Walden Farms and Green Valley Ranch products, both of which are IP Phase 1 Friendly. Be careful of other products here though, most are not ok for IP Phase 1 – 3. In the store, you will see many product shelves marked with Phase 1, Phase 2, etc… This does not pertain to Ideal Protein, so read all labels carefully.

Recipes of the Month
Moroccan Chicken (Phase 1 Friendly from Deborah’s kitchen)
Brown about 1kg boneless, skinless chicken over medium heat, in a deep non-stick pan (or pan lightly coated with olive oil). Scatter 1 medium, thinly sliced onion and 2 cloves crushed garlic over browned chicken. Combine 3/4C chicken (or vegetable) broth, at least ½ tsp each coriander, cinnamon, paprika, cumin, and pepper, 1/4tsp cayenne (or crushed chili peppers), 1Tbsp Splenda, and 1tsp salt. Whisk together well and pour over chicken. Set heat to low, cover pan and simmer 30-40min (until chicken is cooked through). Uncover and simmer another 15min or so, reducing sauce a bit. Makes 4 generous, exotic and delicious servings. Serve with steamed or roasted vegetables of your choice.

Tabbouleh Flower
(Phase 1 Friendly from Healthy Directions Magazine June/July 2013)
For any of you missing your middle-eastern grains, here’s a new twist on Tabbouleh. In salad bowl, combine ½ head of cauliflower florets (shredded in food processor), 1C cubed tomatoes, 3C finely chopped fresh parsley, 1/3C finely chopped red onion, 5 finely chopped fresh mint leaves, 1 1/2tsp sea salt, 1/8tsp freshly ground black pepper, 3Tbsp freshly squeezed lemon juice, 1Tbsp olive oil, and 1 clove chopped garlic

IP Recipes of the Month (Phase 1 Friendly from Deborah’s kitchen)
IP Chicken Soup with Roasted Cauliflower
This was an accidental and completely wonderful discovery. I was about to sit down and enjoy a bowl of one of my favourite creamy IP Chicken soups when I noticed a bit of leftover roasted cauliflower in my fridge. Popped the cauliflower in the soup and heated both in the microwave. Yum! The soup, delicious on its own, brought new life to my old roasted cauliflower. Really brought out the natural sweetness of the cauliflower. A must try! To roast cauliflower, simply break (or cut) a head of cauliflower into small florets, toss with a little olive oil, sea salt, and cumin. Place on baking pan and roast at 400F for 25min, tossing occasionally. Can be eaten as an appetizer for guests, a snack for kids, or movie munchies for you.

Phase 4 Lifetime Support
We’re always here for you! Some of you come by once in a while, to pick up food for snacks, or maybe to attempt a tune-up on your own. Instead, book an appointment to meet with Deborah. I’d love to show you what’s new with Ideal Protein. I can help you get back on track, guide you safely and effectively through that tune-up, or answer any questions you may have about living IP maintenance. If you have any friends, family, or co-workers who are curious or who you think could benefit from Ideal Protein, bring them along!
Call Deborah at 905-426-7690 or email dgurash@gmail.com

In the October Newsletter
Foods and nutrients for Healthy, Beautiful Skin
Clean Eating
Heal Body, Mind, & Spirit with Yoga & Pilates

Contact Us
As always, we’d love to hear from you!
Send your reviews of this and previous newsletters.
Let us know what you’d like to see in future newsletters and weekly meetings
Send in your Ideal Protein recipes and tips
Call Deborah and book an appointment for a consultation
Deborah Gurash, RMT & Ideal Protein Consultant
Total Rehab Orthopedic & Athletic Medicine
250 Bayly Street West
Ajax, ON
905-426-7690
dgurash@gmail.com

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Ideal Protein Newsletter: August 2013

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Ideal Protein Newsletter

August 2013

I’ve packed a lot into this issue, but it’s still summer so
I hope you have time to sit back and take it all in

What’s New?
We’ve been calling Ideal Protein Strawberry Wafer our favourite treat for a while. Now, Ideal Protein is proud to introduce the new Orange Wafer! Like sunshine in a tasty treat, the sweet citrus chocolaty taste goes along perfectly with all your summer activities, and will brighten your day! Enjoy an Orange Wafer during rainy days to keep the summer sun close by!
A satisfying, nutritious, and filling treat for everyone. Come in and pick yours up today!

SURPRISE
Are you ready for this? Are you sitting down?
Carb Free Cloud Bread
(Phase 1 Friendly!!!)
Yes, you read it right. You can make, smell, touch, and actually eat bread on Ideal Protein!!!
I know…it’s incredible. I couldn’t even wait until the recipe section of the newsletter to share it with you. I brought some in to Total Rehab a few days ago and all absolutely loved it. I found it on food.com and have adapted the instructions to make it foolproof.
Ingredients: 3 eggs, carefully separated, 3 Tbsp fat-free cottage cheese or light cream cheese,
¼ tsp cream of tartar, 1 packet Splenda
Preheat oven to 300F (or 275F for convection). In a small bowl, mix egg yolks, cottage or cream cheese, and sweetener until smooth. A mini-chopper or bullet is ideal, if you have one. In a medium bowl (or stand mixer), add cream of tartar to egg whites and beat on high speed until peaks form and hold quite stiffly. Gently fold the yolk mixture into the egg whites, careful not to break down the whites too much. Your final mixture should still be very fluffy, not runny. Spray 2 baking sheets with cooking spray or cover with parchment paper. With a regular tablespoon (not a measuring spoon), make 10 even portions by dropping heaping spoonfuls on your baking sheets. Gently ‘bounce’ back of your spoon over egg mounds to shape into even rounds about ¾ inch thick. If using the convection setting on your oven, you can put both sheets in at once. Otherwise, place one sheet on middle rack, baking for about 30 min, or until golden. Once out of oven, remove rounds from pan with spatula. Be careful with this, as they have a tendency to be brittle at this stage. Go ahead, I know you can’t wait to try one, but know that they’ll be a bit crumbly at this stage. Cool on rack. Once they’re cool, layer in a storage container and keep in fridge. In a short while, they will have softened to a soft, bread-like texture. For a sweet treat, try mixing in some cinnamon, nutmeg, allspice, or even pumpkin pie spice in your yolk mixture. For a more savoury variety, why not add a bit of your favourite fresh or dried herbs or spices to the yolk mixture. Now you can enjoy them with your favourite sandwich fixings, as a burger bun, with a spicy dinner, or just on their own.
Try it, this is a winner!
Remember though, everything in moderation. These are less than 20 calories, 0 carbs, 1g fat, and 1.85g protein per round. Have them on hand, but don’t eat them all at once.

Celery, for your Brain
Are you a fan, or is celery usually left behind on your crudité platter?
Celery was not eaten as a food until the mid-1600s, and prior to that, it was used for strictly medicinal purposes.
You’ll be amazed at what a power food this actually is.
Snacking on celery may help keep your mind sharp. Luteolin (LOOT-ee-oh-lin), a plant compound abundant in celery, can prevent inflammation in the brain in an area related to learning and memory linked with aging and diseases such as Alzheimer’s, according to researchers at the University of Illinois. If celery doesn’t appeal to you, Luteolin is also found in carrots, peppers, olive oil, peppermint, rosemary and chamomile. Read on though, as you may want to give celery a try after all.
Celery’s anti-inflammatory benefits don’t stop with the brain. Some of the unique non-starch polysaccharides in celery, including apiuman, protect against inflammation in the digestive tract. Celery also contains cancer-fighting compounds called coumarins, which help prevent free radicals from damaging cells and enhance the cancer-defending activity of certain white blood cells.
Among vegetables, celery is known to be high in sodium so, people with high blood pressure avoid this food. But, recent research shows that celery can actually help lower blood pressure. Compounds in celery called phthalides can reduce stress hormones, relax the muscles around arteries, and allow these vessels to dilate, resulting in better blood flow and lower blood pressure. Celery is also a good source of potassium, calcium, and magnesium, minerals associated with reducing blood pressure.
With its high water and cellulose content, celery is also a diuretic, aiding in the removal of bodily toxins. Researchers in Taiwan found that when liver cells were treated with celery extract, they produced more of a liver enzyme that helps flush contaminants from the body.
Celery juice can alleviate migraine headaches and act as an electrolyte replacement after hard exercise.
It’s recommended that we keep celery in the fridge and consume it within 5-7 days of purchase. Longer than this and the beneficial compounds and nutrients start to weaken. You know I promote preparing your veggies ahead of time, so you’ll have healthy snacks at the ready in times of hunger and chaotic schedules, but maximum nutrient potential is best served if we leave it whole until we are ready to use it.
Try dipping celery in a little Walden’s dressing, or chop and mix with tuna, herbs (like parsley or chives), and a dollop of Walden’s mayo for a healthy tuna salad.

The Power & Preservation of Herbs
Herbs are not only a great way to add more flavor to your favorite healthy meals, they also provide more health benefits than most realize. Many varieties are available in our grocery stores, but herbs are easy to grow inside and out
Basil: Basil is anti-inflammatory, anti-bacterial, and nutrient dense. It’s an excellent source of magnesium, calcium, potassium, iron, and vitamins A & C
fights free radical damage and protects the heart and lungs
Chives: Chives are simple to grow and give a great “oniony” flavor to your favorite dishes. They improve digestion, are anti-bacterial, have cancer-fighting anti-oxidants and are filled with beta-carotene, vitamin k, folic acid, potassium and calcium
Cilantro: A favorite in Mexican and Mediterranean cuisine. The leaves and seeds (called coriander) can be used to flavor a variety of dishes. Cilantro is rich in anti-oxidants and fiber that reduce LDL cholesterol, is a good source of potassium, calcium, magnesium, manganese, and iron and an excellent source of folic acid, niacin, riboflavin, beta carotene, and vitamins A , C and K, maintaining healthy mucous membranes and protecting eyesight
Dill: Isn’t just for pickles! Often used in dressings and fish dishes. (I love it sprinkled on fried eggs) It is anti-inflammatory, anti-viral, has been shown in studies to reduce cholesterol, regulate insulin, and ease digestion. It is also a good source of fiber, calcium, manganese, iron, and magnesium
Mint: Mint is by far the easiest herb to grow, thriving as a perennial in nearly any condition. It’s best to keep it in a container or it will quickly take over the garden. Fresh mint can be used in your water bottle, for tea, salads or as a garnish. Peppermint is the go to tea for digestion. It also contains phytochemicals that prevent many cancers, helps relieves congestion, stimulates and enhances mood, is anti-microbial, and an excellent source of vitamins A and C. Essential oil of peppermint can be rubbed on the temples and behind the ears to reduce the pain of headaches.
Oregano: Oregano has been used for thousands of years both as a culinary herb and for its health benefits. It’s a good source of fiber, vitamins K & E, manganese, iron, calcium and tryptophan, is anti-bacterial, and contains powerful cancer-fighting anti-oxidants.
Parsley: You see it used a lot as garnish, but parsley is a very flavorful, and easy to grow. It can be used in salads, soups and other dishes. Chew on it after a meal to freshen your breath. Parsley inhibits tumor formation, has high folic acid content protects against heart disease, protects against Rheumatoid Arthritis, prevents and helps treat bladder infections, is anti-inflammatory, and anti-bacterial.
Rosemary: This highly useful, aromatic and easy to grow herb is a favorite not only in foods but also in natural beauty products like soaps and shampoos. Rosemary has a rich, distinctive flavor and many health benefits. It stimulates mood and improves memory. Sniffing essential oil of rosemary is great if you’re fading while studying for an exam. Rosemary boosts immunity, increases circulation, soothes asthma, is anti-inflammatory, and improves digestion.
Sage: Has a wonderful aroma for humans, but serves as a natural repellant for some insects making it a great companion plant. Sage improves brain function, enhances memory, is anti-inflammatory, anti-fungal, antiseptic, stabilizes oxygen metabolism to the cells, reduces anxiety, can be a stimulant, a diuretic, and an expectorant.
Tarragon: Tarragon is a perennial herb used in a lot of traditional French cuisine. It lowers blood glucose levels, helps protects against heart attack and stroke, is an excellent source of the minerals calcium, manganese, magnesium, potassium, copper, iron and zinc, and can even aid insomnia.
Thyme: Another favourite of mine to sprinkle on eggs, but also wonderful on chicken and roasted vegetables. Thyme I rich in potassium, calcium, manganese, magnesium, selenium and iron as well as vitamins A, K, E, C and folic acid. It helps reduce stress and inflammation, improves vision and boosts immunity.
Impressive!
If you’re finding yourself with an abundance from your garden now, consider drying them for use over the fall and winter months. This method is best suited to sturdy, low-moisture herbs like sage, thyme, summer savory, dill, bay leaves, oregano, rosemary and marjoram. Use a sharp knife or scissors to cut large stems or branches from mature plants when the leaves are dry, either late morning or early evening but not in the hot midday sun. Remove old, damaged or diseased leaves. Rinse each branch in cold water and dry well with towels. Turn branches upside down, removing leaves along the upper stem. Lower leaves are not as flavourful or aromatic as the younger, top leaves. Tie six stems together in a small bunch and tie with kitchen twine. Hang in a warm, dark, airy (not humid) room, undisturbed for 1 – 3 weeks. (If you don’t have a dark place, tie each bunch inside a paper bag.) Strip dried leaves from stems and discard stems. Store dried herbs in small airtight containers (labeled and dated) away from the light. Best used within a year. When ready to use, take the amount you need and crush into food during the last half hour of cooking. Higher moisture herbs like basil, mint, tarragon, and lemon balm are best oven-dried. Follow steps above, then dry in cool oven. Preheat oven to 140 – 200F for 20min, then turn off and put herbs in single layer on a baking sheet. Leave in oven for a day or two, turning oven to warm for 10min twice per day. Store as above. To freeze herbs, clean and strip as above, then store in labeled and dated airtight bags.

Recipes of the Month
Chipotle Chicken Lettuce Cups (Phase 1 Friendly from Ideal Protein)
Ingredients: 2 Tsp. olive oil, 1 lb chicken breast, 2 – 3 chipotle peppers, 3 Tbsp. adobo sauce (from the jar), 1/2 cup freshly chopped cilantro, 1 lime for juice, 1/2 red bell pepper, diced, 3 scallions, thinly sliced, 1 head butter lettuce, rinsed and leaves separated, Coarse salt and freshly ground pepper
Heat the oil in a large sauté pan over medium-high. Season chicken with salt and pepper and sear for 6 minutes on each side until cooked through and browned all over. Move to a cutting board and let sit for 5 minutes, then dice. In a food processor, combine cilantro, lime juice, chipotle peppers and the adobo sauce, until smooth. Add chicken back to pan, along with the chipotle sauce and freshly diced red bell pepper. Toss until combined. Serve a couple of Tbsp. of the chicken mixture in each lettuce cup and garnish with scallions. Pretty and delicious!

Roasted Shrimp & Green Beans (Phase 1 Friendly and adapted in Deborah’s kitchen from food.com) Makes 3-4 generous servings
Yes, I know I had a shrimp recipe in the July newsletter, but this one is so good, my husband actually ate all the vegetables and asked that I prepare this for our next dinner party! You can certainly substitute the protein here. Pork tenderloin or thinly sliced steak would also lend itself well to the flavours here. You’d just have to cook your pork or beef separately from the beans as these would require additional cooking time.
Ingredients: (For the beans) 1lb green beans trimmed and cut into bit-size pieces, 1Tbs olive oil, 1/2tsp coriander, ½ tsp cumin, 1/4tsp sea salt, ½ tsp freshly ground black pepper, ¼ tsp crushed chili peppers or 1/4tsp cayenne. (For the shrimp) 1lb large raw shrimp, peeled and deveined; 1Tbsp olive oil, zest of one lemon (save lemon and cut into quarters), ¼ tsp sea salt, ½ tsp freshly ground black pepper (always nice to use tri-coloured pepper if you have it)Preheat oven to 425F. Rinse prepared shrimp under cold water. Drain well and pat dry (or shrimp will steam instead of roast). Brush a little olive oil or spray roasting pan with cooking spray. Toss beans with olive oil and spices, right in roasting pan, then arrange in a single layer (as much as possible). Roast beans 10min. (If
making a larger quantity, increase roasting time of beans only as shrimp will still cook fast at the end) After 10min, toss beans and arrange shrimp on top, roasting 8-10minutes more, until shrimp are all pink. Squeeze the reserved lemon quarters over the shrimp and beans and serve immediately. Yum!

IP Recipes of the Month (Phase 1 Friendly from Ideal Protein)
Chill Out with Ideal Protein Popsicles!

Dreamsicle: Pour 16-20 oz (480 – 600 ml) of cold water in a blender. Add one packet Ideal Protein Peach Mango Drink and 1 packet Vanilla Pudding, ice and blend until frothy and thick. Pour into popsicle molds and freeze. Makes a delicious summer treat!
Chocolate Popsicles: Use 1 Ready-made Chocolate Drink or Chocolate Drink Packet. If using the packet, follow directions to make the chocolate drink. Place drink in popsicle makers. Freeze. Once chocolate is frozen, pop out and enjoy!
Raspberry/Pomegranate/Cranberry Popsicles: Shake up 1 package of IP Raspberry Jelly and 1 Package of Blueberry/Pomegranate/Cranberry drink mix with a bit more water than package says, add to popsicle molds and enjoy!

Phase 4 Lifetime Support
We’re always here for you!
You’ve worked hard to attain your goals. Don’t fall off the wagon at summer BBQs
Dieters don’t plan to fail, they fail to plan. Come in and see Deborah to help you plan for all your summer activities, parties, and trips. I have loads of tips, fun ideas, and many recipes to share!
Call Deborah at 905-426-7690 or email dgurash@gmail.com

In the September Newsletter
Clean Eating
Moroccan Chicken
Healing Exercise

Contact Us
As always, we’d love to hear from you!
Let us know what you’d like to see in future newsletters and weekly meetings
Send in your Ideal Protein recipes and tips
Call Deborah and book an appointment for a consultation
Deborah Gurash, RMT & Ideal Protein Consultant
Total Rehab Orthopedic & Athletic Medicine
250 Bayly Street West
Ajax, ON
905-426-7690
dgurash@gmail.com
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Ideal Protein Newsletter: July 2013

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Ideal Protein Newsletter

July 2013

Slim Down for Summer
Are you feeling self-conscious and uncomfortable in your summer clothes?
Avoiding invitations to pool parties and picnics?
It’s not too late to slim down, regain your confidence, and enjoy the summer!
Losing weight and inches with Ideal Protein is fast and healthy.
Ideal Protein products are fun and easy to take to parties, for camping, and on vacation
Call Deborah Gurash, RMT at 905-426-7690 or email dgurash@gmail.com
Get started today!

Sunscreen Foods
I’m a great believer in natural healing, but
Wearing sunscreen is essential in protecting us from the sun’s harmful rays. While you’re wearing sunscreen on the outside, here are some ideas to help protect you from the inside.
Salmon: contains a specific type of Omega 3 fatty acid called eicosapentaenoic acid or EPA. This may help prevent sunburn and reduce DNA damage in the skin. Omega 3’s also help fight inflammation, so may lessen the severity if you did get sunburned. Other EPA rich and Phase 1 friendly foods include sardines, tofu, shrimp, Brussels sprouts, and cauliflower.
Lycopene: the antioxidant that gives tomatoes their red colour can help prevent sunburn, especially when eaten often. Lycopene also helps increase collagen in the skin, keeping it more elastic and preventing sagging. Lycopene is also found in dried parsley and basil, liver, asparagus, chili powder, and red cabbage.
Vitamin D: Our main source of Vitamin D is the sun, but it may also help protect us from the sun. In some studies, vitamin D supplementation was shown to increase the skin’s tolerance to the sun, and helping to prevent skin cancer.

Recipes of the Month
A BBQ to Impress Your Guests

Broccomole
(Phase 1 Friendly from Ideal Protein)
3 cups chopped broccoli, 1 jalapeno, chopped, seeds removed, 2 tbsp green onions, 1 tsp olive oil, 2 ounces silken tofu, 1/4 tsp chili powder, 1 tbsp dried cilantro 1/4 tsp sea salt, 1/4 tsp black pepper, 1/4 tsp garlic powder
Cook the broccoli in lightly salted water until very soft. Overcook the broccoli in comparison to the tender crisp version you’re used to. Drain broccoli very well. Transfer to a food processor. Add the remaining ingredients and process until smooth; add additional olive oil for a smoother texture. Serve warm and use slices of cucumber for dipping. Serves 2-4

Wolfgang Puck’s Grilled Rosemary Garlic Shrimp Kebabs
(Courtesy of Wolfgang Puck’s “Wolfgang Puck Makes it Easy.”)
3 tbsp fresh lemon juice, 3 tbsp olive oil, 1 tsp lemon zest, grated,
2 or 3 fresh basil leaves, cut into fine julienne strips (or 1/4tsp dried), 2 cloves garlic, minced
1 1/2 pounds large shrimp, peeled and deveined, 2 lemons, cut into 8 wedges, seeds removed
8 sturdy fresh rosemary sprigs, each 6 to 8 inches long, Kosher salt and black pepper.
In a large glass bowl, whisk together the lemon juice, olive oil, lemon zest, basil, and garlic.
Add the shrimp, stir to coat them evenly, cover with plastic wrap, and refrigerate for at least 1 hour and no more than 3 hours. Preheat an outdoor grill, an indoor double-sided grill or the broiler. Strip the leaves from each rosemary sprig, leaving just a tuft at one end. With the knife or gardening sheers, trim the opposite end of each branch to a point. Soak in water for 15 minutes. With the tip of a small, sharp knife, carefully remove any visible seeds from the lemon wedges. Set the wedges aside. Remove the shrimp from the marinade and skewer them on the rosemary sprigs, passing the point of each branch through both the head and tail end of each shrimp and alternating the shrimp with lemon wedges on the skewers. When the grill is ready, season the shrimp on both sides with salt and pepper to taste. Place the skewers on the grill rack directly over the fire, or under the broiler, and cook until they turn bright pink all over, 1 to 2 minutes per side, turning the skewers once with long-handled tongs.
Note: The Rosemary sprigs are gorgeous and will lightly infuse the shrimp with flavour. If you don’t have them, or are preparing a larger quantity, use a few rosemary sprigs for beauty and thread the rest of your shrimp on regular, soaked skewers. Be sure to add a little chopped rosemary to the marinade for the shrimp on regular skewers.

Stacked Summer Salad – A Showstopper! (Adapted for Phase 1 from Recipe.com) Serves 6-8
3 medium yellow or green zucchini, sea salt, 1 orange bell pepper, 1 red bell pepper, 1/2 small red onion, 1-2 cups torn leaf lettuce, 3 tablespoons lemon juice, 1/4 cup olive oil or canola oil, 2 tablespoons snipped fresh dill (or 1tsp dried),
freshly ground black pepper (optional)
With a vegetable peeler or mandolin, shave zucchini in thin strips. Salt lightly, and transfer to colander to drain, about 15 minutes. Meanwhile, cut orange and/or red bell peppers in thin strips and thinly slice onion. Rinse zucchini and drain in colander. To assemble salad, in a 2-quart square dish layer one-third each of zucchini, lettuce, peppers, and onion. For dressing, in a glass measuring cup whisk together lemon juice and oil. Drizzle some of the dressing on layered vegetables. Repeat layering and dressing twice. Cover and refrigerate 1 hour or up to 12 hours before serving. To serve, sprinkle salad with fresh dill and pepper. Cut salad in rectangles with a sharp knife; lift out with a spatula. A very beautiful, impressive dish to serve to guests.

IP Recipes of the Month
(Phase 1 Friendly from Ideal Protein)
Don’t Miss Out! Mix up your own IP Smoothies!
Creamy Peach Mango Wildberry: Combine 1 packet Peach Mango Drink and 1 packet Wild Berry Yogurt Drink in a blender with desired amount of ice and water. Puree until well blended. Counts as two Ideal Protein Food Packets, so divide it in half and
save some for another time or share with others
Orange Chocolate Smoothie: In a container with a sealable lid, pour in 1 package Orange Drink with 1 Package Chocolate Drink or ready-made Chocolate drink. Pour half of the mix in the blender with 2 cups cold water. Add ice. (Save other half of mix, without ice, for another day)
Strawberry Banana and Mango Smoothie: In a sealable container mix one ready-made strawberry banana drink and 1 ready-made mango drink. Add ice…or freeze as a popsicle. This is a delicious combination sure to please those missing the fruit flavours.
Choco-Coconut Smoothie: Mix 1 package of Chocolate Drink Mix or ready-made chocolate drink with 1 package of Pina Colada (Note that the pineapple in the pina colada changes the flavor from a pure choco-coconut, but it’s still really good.

Woo Hoo, an ‘Ice Capp’!
In a container with a sealable lid, pour in 1 packet of chocolate drink or ready-made chocolate drink and 1 packet of cappuccino. Pour half in the blender with 2 cups of cold water. Seal the unused portion for another day.

Mix up your own combinations. If you have one you think is a hit, let me know.

Phase 4 Lifetime Support
We’re always here for you!
You’ve worked hard to attain your goals. Don’t fall off the wagon on summer vacation. Dieters don’t plan to fail, they fail to plan. Come in and see Deborah to help you plan for all your summer activities, parties, and trips. I have loads of tips, fun ideas, and many recipes to share!
Call Deborah at 905-426-7690 or email dgurash@gmail.com

In the August Newsletter
Cool off with Ideal Protein Popsicles
There’s an App for That!

Contact Us
We’d love to hear from you!
Let us know what you’d like to see in future newsletters and weekly meetings
Send in your Ideal Protein recipes and tips
Call Deborah and book an appointment for a consultation
Deborah Gurash, RMT & Ideal Protein Consultant
Total Rehab Orthopedic & Athletic Medicine
250 Bayly Street West
Ajax, ON
905-426-7690
dgurash@gmail.com
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Ideal Protein Newsletter: June 2013

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Ideal Protein Newsletter
June 2013

Win Money for Losing Weight!
Win up to $1000 for making a weight loss commitment!
Total Rehab has just partnered with Healthy Wage to motivate and
reward you for losing weight and improving your health.
HealthyWage designs and organizes weight loss challenges and contests in which participants can win money for losing weight. HealthyWage has been featured on NBC’s Today show, and in the New York Times, Time magazine, Fox News, ABC News, The Washington Post, The Huffington Post, and countless other media outlets. HealthyWage is sponsored by corporate and government clients who have a stake in wellness, healthcare costs and disease prevention.
Total Rehab is now an Official Verifier and Affiliate of HealthyWage.

There are three ways to win:
The 10% Challenge: Lose 10% of your body weight over 6mos and double your money! Put in $150 to participate and get $300 back when your 10% weight loss has been verified.
It’s so easy!
On Ideal Protein, it won’t take you long to lose 10% of your body weight.
A 180 pound woman on Ideal Protein should lose 10% body weight (18 lbs) in 6 – 9 weeks!
A fast return on your investment!
BMI Challenge: The BMI Challenge pays you up to $1000 when you move from an obese BMI (greater than 30) to a normal BMI (less than 25) over a year’s time. Following the Ideal Protein Weight Loss Protocol will have you reaping your rewards well before the year is over.
No investment required to participate.
The Matchup: The Matchup is a three-month weight loss challenge in which teams of five compete to win cash prizes. First prize is $10,000! The winning team is the one that loses the greatest percentage of weight during the contest. During the Matchup, you can win hundreds of dollars in additional prizes in fun weekly contests. Get your friends, family, and co-workers to join you, or have HealthyWage put a team together for you.
Hurry, new teams are forming for June and July.
Get started today!
Go to our affiliate link at www.healthywage.com/?ap_id=TotalRehabIdealProtein to register.
Then, contact Deborah Gurash, RMT at
Total Rehab Orthopedic & Athletic Medicine 905-426-7690 to arrange
your officially verified weigh-ins and be on the road to
successful weight loss, improved health, and up to $1000 in winnings!
You do not need to be on the Ideal Protein program to participate, but
following the Ideal Protein protocol will ensure your success.
Slim Down for Summer!
It’s time! It’s getting hot outside. We can’t hide under layers of winter clothes anymore. Time to shape up, and gain the confidence to enjoy summer activities and social gatherings!
I can show you how to look and feel your best for the summer season and beyond.
Entertaining and busy weekdays are a breeze with all the tips and ideas we have for you.
Slimming down for summer is easy and fast with Ideal Protein!
Call Deborah Gurash, RMT at 905-426-7690 to book your appointment or email dgurash@gmail.com

What’s New?
Sour Cream & Onion Puffs
Take a bite and be delighted by the blast of sour cream and onion seasoning, combined to the puff texture you know and love! With 15 grams of protein and only 8grams of carbs, this is a satisfying, non-restricted treat you can enjoy any time of the day.
BBQ Ridges
After a brief absence, another of your favourite snacks is back! The bold, BBQ taste of these crunchy ridges is a great Phase 1-3 treat or a Phase 4, snack for home, the car, a movie night, or to have on hand for emergencies.

Discontinued Products
Ideal Protein is letting go of some items to make room for new and exciting products. If you love the Chocolate Chip Cookies, Lemon Soy Puffs, White Choco Cinnamon Bars, or Double Chocolate Bars, please contact Deborah Gurash, RMT at 905-426-7690 or email at dgurash@gmail.com to place your order. Hurry; call today, so you can get more of your favourite Ideal Protein treats before they’re gone.

Asparagus Facts
Asparagus is in season, delicious, and so easy to prepare.
The name for asparagus comes from a Greek word, asparagos, which means “sprout” or “shoot”.
After planting, asparagus is not usually harvested in the first 3 seasons, which helps the plant develop strong, sturdy roots. A plant that is tended well may produce for 15-20 years.
Although we’re used to seeing green/purple varieties in our supermarkets, asparagus also comes in white. These plants are repeatedly covered with earth as the stocks emerge, blocking sunlight and preventing the process of chlorophyll production.
Asparagus contains antioxidant vitamins A, C, and E, which battle skin-damaging free radicals, and promote production of collagen, which plumps up our skin cells and adds to skin’s elasticity.
Nutrients in asparagus like folic acid, potassium and the healthy dose of vitamins may boost sex drive–leading to its reputation as an aphrodisiac food.
Fresh asparagus should be stored standing up in a jar or container (mimicking their natural growth direction). Adding about an inch of water to the container will keep them fresh for a few days. Keep your asparagus towards the back of your fridge, as they like to be kept quite cold.
To enjoy this super food, simply wash; break off tough end of stalks (they’ll naturally snap with little pressure) and discard. Toss remaining spears with a little olive oil, sea salt, and pepper, and roast for 15 minutes in a 450F oven. For added flavour, crumble White Cheddar Ridges over asparagus, after roasting. In Phase 4, you may sprinkle with grated parmesan.

Recipes of the Month
(Phase 1 Friendly from Ideal Protein)
SUSHI

I bet you didn’t think it was possible, but yes, you can have Sushi on Ideal Protein!

Steam 2 cups of cauliflower florets (fresh or frozen). Drain well and chop to a rice-like size. Add 2 tsp Rice Vinegar, 1 package Stevia or Spenda, 1 Pinch Sea Salt, 1 tsp olive oil, and Soy Sauce. Slice cucumber and red bell pepper. Form riced cauliflower around slices of cucumber and red pepper. Carefully roll seaweed wrap around the cauliflower.
Slice into desired serving pieces.

Roasted Rhubarb
(adapted for Phase 1 from www.snack-girl.com )
A vegetable you’ve got to try!
Rhubarb is very low in calories, coming in at only 95 calories for an entire pound! The redder the stalks, the richer in Vitamin A, a powerful natural anti-oxidant required by the body for maintaining the integrity of skin and for healthy eye-sight. They’re also a good source of Vitamin K, C, potassium, and magnesium. Choose fresh, crispy stalks, called petioles from April to August, and store in a plastic bag in the fridge for 2-3 weeks.
Remove leaves and tough end of 1lb of fresh rhubarb. Wash petioles as you would celery stalks. Do not eat the leaves, as they are poisonous. Chop petioles in small, bite-size pieces. Toss rhubarb with 1/2C Walden’s syrup. Line rimmed baking sheet with foil and lightly coat with cooking spray. Spread rhubarb on sheet. Roast in 450F oven for 5 minutes. Enjoy!

IP Recipe of the Month
(Phase 1 Friendly from Ideal Protein)
Baked Zucchini Chips
1 zucchini, sliced in large rounds at an angle
1 egg white
1 packet IP White Cheddar Ridges
1/4 teaspoon salt + pepper
Sprinkling of cayenne powder or crushed red pepper flakes (optional)
Preheat the oven to 425 degrees. Pour egg whites in one small bowl and finely crushed IP Cheddar Ridges, cayenne, salt and pepper in another bowl. Dip the zucchini rounds in the egg whites, then the crumb mixture, pressing down to adhere the crumbs to the zucchini. Place on a wire rack coated with cooking spray on top of a cookie sheet, and bake for 30 minutes.

Phase 4 Lifetime Support
We’re always here for you!
If you’ve fallen off the wagon though, don’t hesitate to come back for a tune-up. Several people are coming in now, to tune-up for spring and summer fashions and activities.
We all need a little help sometimes, to get back on track.
Call Deborah at 905-426-7690 to book your appointment or email dgurash@gmail.com

In the July Newsletter
The best fat-burning foods for weight loss
Broccomole
Fruit Smoothies

Contact Us
Call Deborah and book an appointment for a consultation
Deborah Gurash, RMT & Ideal Protein Consultant
Total Rehab Orthopedic & Athletic Medicine
250 Bayly Street West
Ajax, ON
905-426-7690
dgurash@gmail.com
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Ideal Protein Newsletter: May 2013

ip-top-bannerIdeal Protein Newsletter
May 2013

What’s New?
Ideal Salt
Ideal Salt is a combination of Sea Salt (mostly Sodium Chloride) and Potassium (Chloride). Dieters will consume 1/4 teaspoon of Ideal Salt per day, along with one of the Potassium tablets.
Potassium Citrate
Some dieters have found the old Potassium Calcium tablets big and difficult to swallow. Ideal Protein has reformulated this product – it is now a Potassium Citrate (has no calcium). The tablets are smaller therefore easier to swallow. Dieters will continue to take the new Potassium Citrate in its tablet format, once a day, as they have done with the previous formula.
Potassium is an important mineral that is a mandatory supplement when doing our protocol. The combination of the Potassium in the Ideal Salt and the Potassium Citrate tablet will help compensate for the Potassium dieters are missing from not eating root vegetables, fruits, and grains while in the weight loss stages of the Ideal Protein Weight Loss Method.
Ideal Protein has also cut the price of this product making it more affordable.
The best news is that this, along with many upcoming new supplements,
will be a superior formula, but at a lower cost to you!
Sea Salt and Vinegar Ridges
After a brief absence, one of your favourite snacks is back! Even if you’re in Phase 4, come in a pick up a few snacks for home, the car, a movie night, or to have on hand for emergencies.

Optimize Your Weight Loss on Ideal Protein
Tip #1
Time to have a closer look at your Phase 1 sheet.
Go over the vegetable list and add a few new ones to your grocery cart this week.
It’s important to change the vegetables you’re eating on a weekly basis. If you eat the same 3, 4, 5 veg day in and day out, your weight loss could plateau. Aim for a variety of vegetable colours and textures every day. You’ll be getting a great variety of vitamins, be much more satisfied and your metabolism will thank you!
Tip #2
Don’t go longer than 4hours without eating! Wait longer and you could be hungry enough to nibble on something outside of protocol. Consider splitting up your lunch and/or dinner. The increased frequency of eating will speed up your metabolism

Shape up for Spring!
Aaahh! The weather has finally turned warm and sunny. Time to get outside and enjoy some gardening, golfing, a nice walk, and socializing with friends and family outdoors.
But, uh oh…our spring and summer wardrobe isn’t fitting as well as we’d like, or perhaps not at all. Gone is the winter when we could hide under that baggy sweatshirt and we’re just not feeling shorts, tank tops, and bikini ready.
Time to Shape Up!
If you’ve fallen off track with maintenance, or you’re new to Ideal Protein, I can show you how to look and feel your best for the Spring/Summer season and beyond.
Call Deborah at 905-426-7690 to book your appointment or email dgurash@gmail.com

On the Web
Check our website, www.totalrehab.net this month for new articles. “Obesity Rates Across Canada” is quite shocking. The Globe and Mail recently featured and article about Ideal Protein which you can find on our website and on our Facebook page.

Recipes of the Month
(Phase 1 Friendly from Ideal Protein)
MOJITO COCTAIL
No need to feel left out at the party or BBQ!
Mix the following ingredients together with ice: 1 cup of Perrier, 1 cup of Tap water, 
Sprinkle Splenda to taste, 3-4 leafs of fresh mint, 1 splash of Mint Extract, 
3 splash of Rum Extract, 
Lemon juice to taste.
This really tastes like a mojito!
COCONUT THAI CHICKEN BURGERS
Mix 1 lb Ground Chicken or Turkey, 1 tsp coconut extract, 1-3 tsp or more “Red Thai Curry Paste”, Sea Salt, Garlic and Herb Mrs. Dash, and Pepper to taste. Easy on the salt if your curry paste is salty. Optional: sprinkle with dried lemon grass and/or add fresh, chopped bean sprouts
Mix by hand and form into 4-6 patties. Spray pan with cooking spray. Preheat pan. Cook patties, flipping occasionally until done.
GREEN BEAN CASSEROLE
Place the following in a pre-heated wok, coated with a little olive or coconut oil: 1 ½ C fresh, chopped green beans (or 1 can), 2C fresh, sliced mushrooms (or 1 can), 1/4 cup chopped white onion, freshly ground, mixed pepper, Sea salt, 1 oz milk (from morning coffee allowance)
Optional: Chopped deli meat like lean ham, cut in small pieces. Heat until milk is partially evaporated and vegetables (if using fresh) are tender-crisp.
IP Recipe of the Month
(Phase 1 Friendly from Ideal Protein) Non-Restricted Chocolate Banana Loaf
Preheat oven to 350 F. Spray a mini-loaf pan with non-stick spray. In a bowl, mix the following:
1 packet Chocolate Drink Mix, 1 packet Banana Pudding Mix, 2 egg whites (may also work well with 1 whole egg), 1-tablespoon non-fat milk (could use up to 2 for a total of 1 oz non-fat milk in place of using 1 oz non-fat milk with your coffee in the
morning), 2 tablespoons of olive oil, 2 teaspoons baking powder, 2 teaspoons Walden Farms chocolate syrup (or 1-2 teaspoons Splenda may work well), 1/2 teaspoon Vanilla Extract
Pour all contents into the mini loaf and bake for about 15 minutes.
Yields 2 non-restricted products.
Revitalize Your Energy with the Novi Cur Cleanse
Michael P. Ciell, Vice-President of Clinical Operations, Chief Science Officer, Ideal Protein
As we live our everyday lives we accumulate various toxins from a myriad of chemical substances which, if not promptly eliminated, can over time accumulate in our body. Environmental threats that historically we never had to deal with. It is thought that this can contribute to many diseases, which we have only seen in recent years (i.e.: fibromyalgia, various immune disorder diseases, ADD/ADHD, etc.) Therefore it is a prudent idea to proactively, periodically assist the body in eliminating this accumulated “toxic load”. Cleanses have been part of natural medicine for centuries. Although new to modern medicines, many contemporary Practitioners see the value in an annual or bi-annual detoxification program. Novi-Cleanse aids the body’s major organs of elimination (liver, kidney, digestive tract) in ridding these toxic substances.
Novi-Cleanse is recommended for Spring and Fall. You do not need to be a dieter to benefit from this cleanse. It is recommended for all of us and available at Total Rehab.

Coming Soon
Mangosteen Flavored Water Enhancer
These small, convenient packets can be added to any bottle of plain water at home, at the gym, or on the job. Each packet will provide 100 mg of sodium as well as 30 mg of potassium in a delicious, calorie-free base. A great way to replace minerals lost through perspiration during physically demanding jobs or exercise. Also a welcome break for those who just don’t like the taste of plain water.
BBQ Ridges
They’ve been away for a while, but should be back on our shelves by mid-May!

Phase 4 Lifetime Support
Planning and preparation are key to your success in Phase 4. When is your ‘fun day’? Whatever day of the week it is for you, make sure you’ve already done your shopping and have plenty of healthy, low carb/no carb foods on hand for the day after. Preparing for your Phase 1 day ahead of time will make it easy for you to stay on track. Make a platter of cut, raw vegetables for snacking, have your salad already made, and have some protein sources like boiled eggs and turkey pepperettes ready to go. Having a few Ideal Protein foods on hand will also make for an easy and tasty Phase 1 day. Having all this ready for you when you wake up after your fun day, will help you avoid the temptation of dipping into leftovers or grabbing for carbs. Thoroughly enjoy your weekly fun day, prepare for your Phase 1 day, and maintain the healthy weight you’ve worked so hard to achieve.
If you’ve fallen off the wagon though, don’t hesitate to come back for a tune-up. Several people are coming in now, to tune-up for spring and summer fashions and activities.
We all need a little help sometimes, to get back on track.

Call Deborah at 905-426-7690 to book your appointment or email dgurash@gmail.com

In the June Newsletter
Money for Losing Weight!
More Entertaining Recipes

Contact Us
We’d love to hear from you!
Let us know what you’d like to see in future newsletters and weekly meetings
Call Deborah and book an appointment for a consultation
Deborah Gurash, RMT & Ideal Protein Consultant
Total Rehab Orthopedic & Athletic Medicine
250 Bayly Street West
Ajax, ON
905-426-7690
dgurash@gmail.com
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Ideal Protein Newsletter: April 2013

 

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April 2013
What’s New?
Tomato Basil Rotini
You really don’t have to miss anything on Ideal Protein!
Be ready to fall in love with our delicious Tomato Basil Rotini!
Enjoy the firm, al dente texture and the new Tomato Basil flavour hot or cold
with your favourite vegetables or even on their own.
Don’t Give Up!
Ideal Protein works with any schedule and any activity level, even any stress level.
I can show you how! Let me show you how!
When schedules get crazy, when stress levels mount, if you must be more physically active than recommended, or if you’ve fallen ill….you can stay on the Ideal Protein plan. Don’t give up!
Have to be away from your kitchen? No time to shop? Job or hobby requiring extra physical activity? Down with a cold?
All can be overcome without falling off course.
If you have any challenges whatsoever, please call me. I’m here to support you. I can help you figure out how to stay on the Ideal Protein plan while getting through whatever is going on in your life.
It doesn’t have to be one or the other. You can do both. We can do it together!
On the Web
Now it’s easy for you to find your favourite Total Rehab Ideal Protein Recipes!
Just log onto www.totalrehab.net, click on the ‘Weight Loss’ tab, then the ‘Recipe Index’ tab. You’ll find an alphabetical index of all your favourite recipes and which newsletter to find them in. I’ve also included an Ideal Protein Article Index. Find informative articles from the newsletters through the ‘Article Index’ tab.
Don’t forget to ‘Like’ us on Facebook www.facebook.com
for all the latest news from Total Rehab!
Recipes of the Month
Eggplant Caviar
(Phase 1 Friendly)
This one takes some time, but I guarantee the taste is worth it!
Cut stem and hull from 2lb eggplant and discard. Bake eggplant in 425F oven about an hour, turning several times, until flesh is very soft and skin is charred. Meanwhile, heat a little olive oil in medium, non-stick skillet over medium heat. Add 1 large, finely chopped onion, and fry, stirring frequently, until soft but not browned. Add 1cup finely chopped green pepper and 1 large, finely chopped garlic clove. Continue to cook, stirring often, 5min. When eggplant is cool enough to handle, peel off skin, discard, and slice eggplant in half, lengthwise. Scoop out seeds and discard. Place eggplant pulp in a bow and mash it. Stir in contents of skillet, along with 3 medium, ripe tomatoes, peeled, seeded, and finely chopped, sea salt and freshly ground pepper to taste. Transfer eggplant mixture to skillet. Bring to boil, stirring continuously, then reduce heat. Cover and simmer until mixture reduces. Uncover and continue cooking, stirring continuously, until all moisture has evaporated and mixture has thickened. Stir in 2Tbsp freshly squeezed lemon juice and season with additional salt and pepper to taste. Cover and chill.
Hard to say how many servings this makes. It’s so good; it’s often gone before I get the rest of the appetizers on the table. So, be sure to reserve some for yourself before sharing.
IP Recipe of the Month
Ideal Protein Crackers
(Phase 1 Friendly)
Fill your Ideal Protein shaker with 150ml water. Add 1 packet of Ideal Protein Plain Pancake mix. Sprinkle with freshly ground pepper and Himalayan or sea salt to taste. If you like, add a little garlic powder, onion powder, and your favourite dried herb(s). Shake, then let mixture sit 5min. It will thicken a bit. Spread in parchment paper lined 12” x 9” baking pan. Bake in 350 oven for 10min or until edges begin to brown. Remove from oven, cool and cut or break into pieces. Makes one restricted serving.
If the spicy flavour doesn’t appeal to you, eliminate the chilli flakes.
Enjoy on their own, as a side dish to your dinner,
pop in a Ziploc and take to the movies, use with ‘Eggplant Caviar’ above, or see Recipe Index at www.totalrehab.net for ‘Fired Up Veg Dip’
A Great Find
(Thanks to Wendy for the tip)
There is a store called Low Carb Canada. They carry more of the Walden Farms products than I’ve seen at Metro and are competitively priced. This is also the only place I’ve seen Green Valley Ranch products close to home. I highly recommend their Ketchup (thanks to Shelley for bringing me some from the cottage last summer).
They have two locations: Scarborough, Ontario and, for our western readers, Calgary, Alberta.
Check them out at www.lowcarbcanada.ca If you can’t make the trip to one of their stores, you can purchase on line. They deliver!
When shopping, do remember that Phase 1, 2, and 3 should only be purchasing products with zero carbs, zero calories, and zero fat content.
Coming Soon
Ideal Protein will be launching several new non-restricted foods over the next few months. I’ve heard about a new, flaked cereal, a ready-made Cappuccino, a new chip, and they’re talking brownies! I’ll keep you posted.
Phase 4 Lifetime Support
Ideal Protein is a proven, successful way to lose excess weight and keep it off, but sometimes life gets in the way. The plan is a solid one, but only in as much as we follow it. Sometimes our stress, emotions and/or schedules get the better of us, leading us astray with our food choices. Sometimes we stop exercising. Sometimes we regain weight. Often, we’re too embarrassed or ashamed to come back and ask for help. At one time or another, we’ve all been there. I’ve been there. Call me (Deborah) at the clinic 905-426-7690 or email dgurash@gmail.com. No judgement, no shame. Let’s get back on track together! Let’s be the best we can be so we can thoroughly enjoy the coming months. You’re worth it!
Contact Us
Let us know what you’d like to see in future newsletters and weekly meetings
Send in your Ideal Protein recipes and tips
Please forward this e-mail to your friends, family, and co-workers.
Call Deborah and book an appointment for a consultation
Deborah Gurash, RMT & Ideal Protein Consultant
Total Rehab Orthopedic & Athletic Medicine
250 Bayly Street West
Ajax, ON
905-426-7690
dgurash@gmail.com
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Ideal Protein Newsletter: March 2013

ip-top-bannerIdeal Protein Newsletter
March 2013

Back in the Swing of Spring
Gardening, golf and spring cleaning season are just around the corner.
Our more revealing, spring wardrobes are waiting in our closets.
We’re all a little stiff and out of shape after cocooning through the winter months.
Starting spring activities stiff and out of shape can easily lead to injuries that can keep us from enjoying the season the way we’d like to.
Learn how you can improve your health and mobility for spring.
Join us for a fun and informative workshop at Total Rehab.
Meet Dr. Maria Gatti, our new chiropractor, and learn about healthy posture and back care. Richard Wong, Registered Massage Therapist, will show you how
massage can help with stiff muscles and overall health.
Deborah Gurash, RMT & Ideal Protein Coach, along with special guest Amanda Mullis from Ideal Protein, will show you how you can lose fat and cellulite
while maintaining muscle mass with our medically supervised program.
Feel great, look great and improve your health and energy levels for spring!
Join Us – You Deserve It!
Back in the Swing of Spring Workshop

Tuesday April 2, 2013 7:30pm
Total Rehab
250 Bayly Street West Ajax
Call to Register at 905-426-7690
Refreshments will be served and Richard will be offering mini massage samples
Reserve your spot today!

Recipes of the Month
Easter Dinner
(Phase 1 Friendly)
Are you hosting a family dinner for Easter? Here are some Phase One Friendly ideas that will please everyone. If you’re not hosting, offer to bring one or more dishes to the dinner you’re attending. For many more side and main dish recipes, see all previous newsletters at www.totalrehab.net, under the ‘weight loss’ tab.

Easter Ham
Purchase the lowest carb ham you can find, in the amount that you need. Although you obviously won’t be purchasing a Maple Ham or any sort of Glazed variety, you can easily cook it up to be sweet or savoury. Boil or bake your ham as desired.
For a sweet, maple-type ham (2kg): Add 1tsp maple extract, 2Tbsp Splenda, 2tsp cinnamon, and 1/2tsp ground nutmeg to the water in the boiling pot. (Optional: Add 2Tbsp Dijon Mustard) If roasting, score the ham in the last hour of cooking.
Mix the ingredients and rub over the ham.
If desired, glaze with a drizzle of Walden’s Syrup just before serving.
For a savoury ham (2kg): Add 3 cloves minced garlic (or 2tsp garlic powder), 1 tsp onion powder, 2Tbsp fresh minced rosemary (or 1 1/2tsp dry), ½ tsp salt, and 1/4tsp pepper. (Optional: Add 1Tbsp Dijon Mustard). Add ingredients to water for boiling or mix ingredients to rub over your scored ham in the last hour of cooking.

Zucchini Mushroom Skillet
For 4 servings, halve 2 medium zucchini lengthwise, then cut into one-inch sections. Cut 8oz of mushrooms into quarters. Halve one medium onion and cut into slices about ¼ inch thick. Heat 2Tbsp Olive Oil in a heavy skillet over medium-high heat. Add vegetables with 2 cloves crushed garlic and stir-fry until zucchini and mushrooms are barely tender and onion is tender-crisp (about 10min). Stir in ½ tsp dried oregano and sea salt & pepper to taste. Serve.

Lemon Asparagus
Break ends (bottoms) off 2lbs asparagus stalks, where they snap naturally. Discard the bottoms. Drizzle asparagus with 1 1/2Tbsp olive oil, 1 1/2tsp course sea salt and 1/2tsp freshly ground pepper. Place on roasting tray in single layer. Roast in 450 degree oven for 10min. Squeeze juice from ¼ – ½ fresh lemon over asparagus and serve.

IP Recipe of the Month
Chocolate Chilli Wafers
(Phase 1 Friendly)
Using your shaker, add 2Tbsp Walden’s chocolate syrup and enough water to make 150ml water. Add 1 packet of Ideal Protein Chocolate Pancake mix, 1tsp cinnamon, 1/4tsp chilli flakes, 1Tbsp Splenda, ½ tsp vanilla extract, and 1/4tsp pink Himalayan or sea salt. Shake, then let mixture sit 5min. It will thicken a bit. Spread in parchment paper lined 12” x 9” baking pan. Bake in 350 oven for 10min or until edges begin to brown. Remove from oven, cool and cut or break into pieces. Makes one restricted serving. If the spicy flavour doesn’t appeal to you, eliminate the chilli flakes.
Other flavour option: Try adding brewed tea instead of water. Vanilla Chai, Chocolate Chai, Chocolate Hazelnut, Chocolate Berry Rooibos, Mint Green Tea, etc…The sky’s the limit!

Following the Rules
The Ideal Protein Weight Loss Protocols Ensure Your Success
No bread, no fruits, no unlisted vegetables, no alcohol, etc…These are some of ‘the rules’ and living by these rules ensures that you will achieve your weight loss goal.
Succeeding on Ideal Protein requires a commitment from you, both physically and mentally.
You may be familiar with old image of a devil on one shoulder (the negotiator),
coercing you to do what you know you shouldn’t, and an angel on the other,
encouraging you to stay true to what’s right.
Succeeding with Ideal Protein is a matter of mindset. Completely focusing on your commitment to the ‘rules’ allows you to escape from being tempted by the ‘negotiating’ mindset. If you decide you’re going to follow the protocol ‘approximately’ or ‘most of the time’, or (the frequently heard) ‘during the week, but not on the weekends’ and that’s good enough, you simply won’t succeed. One could correctly argue that ‘just that sliver of carrot’ in a store bought salad is not going to, in and of itself, take you out of ketosis. But, once you cut that corner, it’s practically guaranteed that you’ll soon be cutting a lot of other corners! Even the slightest compromise at breakfast can turn into another at the coffee shop, another at lunch, a second restricted item mid-afternoon, a few sips of wine at dinner, etc. Before you know it, you’re not in ketosis, you’re not losing as expected and you’re frustrated. You may well, with a lot of luck, lose a little weight now and then, but it won’t be consistent, it won’t come off quickly and, because the pancreas will not have been rested or reset, you won’t keep it off. It will not only cost you a lack of improved health, but also a lot of mental anguish looking at the scale going up and down and not fitting into the clothes you’d like to wear, not to mention all the extra dollars spent dollars. The Ideal Protein Weight Loss Protocols are there to make it easier for you to lose the weight and keep it off. No negotiations. Knock that ‘devil’ off your shoulder and commit to the plan. Be the best you can be. Look great and feel great! You Deserve It!

Coming Soon
Recipe and Article Index on our website.
Don’t forget to like us on Facebook for all the latest news.

Phase 4 Lifetime Support
Ideal Protein is a proven, successful way to lose excess weight and keep it off, but sometimes life gets in the way. The plan is a solid one, but only in as much as we follow it. Sometimes our stress, emotions and/or schedules get the better of us, leading us astray with our food choices. Sometimes we stop exercising. Sometimes we regain weight. Often, we’re too embarrassed or ashamed to come back and ask for help. At one time or another, we’ve all been there. I’ve been there. Call me (Deborah) at the clinic 905-426-7690 or email dgurash@gmail.com. No judgement, no shame. Let’s get back on track together. Let’s be the best we can be so we can thoroughly enjoy the coming months. You’re worth it!

In Next Month’s Issue
Ideal Protein ‘Crackers’ and Hearty Vegetable Dip

Contact Us
Let us know what you’d like to see in future newsletters and weekly meetings
Send in your Ideal Protein recipes and tips
Call Deborah and book an appointment for a consultation
Deborah Gurash, RMT & Ideal Protein Consultant
Total Rehab Orthopedic & Athletic Medicine
250 Bayly Street West
Ajax, ON
905-426-7690
dgurash@gmail.com
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Ideal Protein Newsletter: February 2013

ip-top-bannerIdeal Protein Newsletter
February 2013

Did You Know?
We have Rewards for You
For every 20 pounds lost, you get a free massage!

That’s right. Reach a 20 pound weight loss goal with Ideal Protein at Total Rehab, and you will be rewarded with a complimentary 30 minute massage with the therapist of your choice. For each additional 20 pound loss, you’ll get another complimentary 30 minute massage.

Ideal Protein at Total Rehab, dedicated to your health.

A New You for the New Year
It’s Never Too Late to Start

This is the time of year when you or someone you know has fallen off the wagon with their New Year’s Resolutions. Intentions to follow new fitness and nutrition plans have failed. You or your friends and loved ones just couldn’t find the time to get to the gym for all that exercise. The ‘I can do this by myself’ diet plan was boring, complicated, or too time-consuming. The holiday pounds haven’t come off yet and maybe you’ve even gained a few more.

Come back to Ideal Protein at Total Rehab
You Deserve It!
Lose fat and maintain muscle mass with our medically supervised program,
A four phase protocol which helps stabilize the pancreas and blood sugar levels.
Maintain your weight loss With personalized ongoing support and education

No weight to lose?
Find out how to use Ideal Protein to help you tone your body, improve your health,
Sustain energy levels, or get rid of cellulite.
Ideal Protein
It Just Makes Sense!
Make an appointment with Deborah to start right away
905-426-7690

Emotional Eating
Does a spat with your spouse send you straight to the pantry for a handful of chocolate chips?

Does a stressful morning at work have you heading for the nearest take-out for French fries?
Do you turn to a bowl of bread pudding or mac n’cheese for comfort in sad times?
Sometimes, I feel compelled to eat, not out of hunger, but out of anger, anxiety, sadness, or stress. In a perfect world, we could just stop eating our feelings.
We’d do some deep and difficult soul searching to discover and resolve all the issues and habits in our pasts that have led us to run for the fridge every time we have a strong emotion.
The reality is that my world’s not that perfect and I’m betting yours isn’t either.
So let’s look at some healthier ways to handle emotional eating.

Anger
The craving: It’s natural to reach for something crunchy or salty. It’s a basic animal instinct to bare teeth and clench jaws when feeling angry or threatened.
The healthy-food swap: Clenching and unclenching your jaw can help release some tension, so try a healthy alternative like celery, bell pepper sticks or raw broccoli & cauliflower with a little Walden’s dressing to dip with.
The eating alternative: While you may be tempted to complain to a pal to let off steam, be careful you’re not extending the vent to an all-day rant. Research shows that venting can sometimes make you dwell more, not less. Instead, find a release. Distract yourself with another activity to get your mind off what’s bothering you, such as taking a brisk walk to work off some adrenaline. After some fresh air and exercise, you’ll likely find you’re able to think more clearly and find a solution to the problem.

Loneliness
The craving: Ice cream, usually right out of the carton is the stereotypical chick flick break-up soother. If the family’s away or a friend has cancelled plans we looked forward to, we’re drawn to drown our sorrows in a pint of the cold stuff. It may be because dairy has calming, sedative properties. An ice cream binge doesn’t kick the loneliness, & the guilt that follows just isn’t worth it.
The healthy-food swap: For Phase 4, reach for Greek yogurt. Phases 1-3 will have to stretch a little here. Whip up an IP Pudding. You can enjoy it as is, add more water for a ‘milkshake’, or freeze it for an iced treat. All Phases will get the comforting creaminess, and also the added benefit of energizing protein and less sugar, which keeps glucose levels steady, all which will help to improve your mood.
The eating alternative: We just can’t make food our primary relationship, so the only cure for loneliness is to find connection. If it’s 2 a.m. and you can’t call a friend, open the computer and catch up on what everyone is doing via social media like Facebook & Twitter. In the light of day, consider finding a volunteer organization that is meaningful to you.
Reaching out to others is tremendously fulfilling (for you & them).

Boredom
The craving
: A day without plans might be relaxing, but too much downtime can leave you bored, drawing you to mindless munching on popcorn, chips, or bite-size candies.
The healthy-food swap: Try eating something with a dash of spicy pepper to keep your taste buds busy. It can wake up all of your senses so you’re not zoning out. Or pop a piece of sugar-free gum in your mouth. Consciously delaying the mindless munching can give you enough time to distract yourself, and for the urge to pass.
The eating alternative: In our current day, with constant texting and social media browsing, it’s hard to have a quiet moment without feeling the need to fill it in with an activity. Eating is entertaining and fills gaps in time. Instead of trying to entertain yourself in every single empty moment, close your eyes, let your body completely relax, and simply stay still. Ask yourself, is there some unfulfilled dream or passion you might be stopping yourself from trying? Instead of eating, take steps to start working on it.

Anxiety
The craving
: Chocolate bar looking like a good companion to your feelings? The chemical properties of chocolate give us a little emotional buzz by releasing feel-good chemicals such as dopamine and serotonin. Sugary chocolate is not just a bad diet choice, it also contains caffeine, which can increase anxiety; clearly counterproductive.
The healthy-food swap: Instead of plowing through an entire plate of brownies, make an IP chocolate pudding or grab IP Choco Soy Puffs, a Chocolate Raspberry, Milk Chocolate, or Double Chocolate Bar. Cool foods such as IP drinks frozen to slushy consistency, or into popsicles can also be a calming alternative.
The eating alternative: When you’re anxious, your body moves into panic mode. Your heart beats faster and breathing quickens. Yoga can help by settling your thoughts and naturally slowing an increased heart rate so you can bring back a more rational frame of mind. The next time you’re anxious, try spending a few minutes deep breathing in child’s pose to channel instant stillness and peace.

Sadness
The craving
: Comfort food like mac n’cheese and mashed potatoes & gravy from childhood brings back happy memories, so you turn to it for reassurance when feeling sad.
The healthy-food swap: Instead of reaching for traditional comfort foods, try steamed cauliflower mashed with a tablespoon of olive oil & herbs of your choice. A steaming bowl of homemade soup (sans the noodles of course) or a tall mug of richly flavoured tea can go a long way in soothing sadness.
The eating alternative: Grab your old photo albums and relive happy memories. Researchers in the United Kingdom found that people’s moods rose more after looking at personal photos than either eating a chocolate snack, sipping an alcoholic drink, watching TV, or listening to music.

Stress
The craving
: When you’re stressed, your body releases a flood of cortisol, the fight-or-flight hormone, which makes you crave carb-rich foods like French fries, cakes or cookies.
The healthy-food swap: Foods that regulate your blood sugar are a must when you’re stressed out. Any of the IP bars, soy puffs, or cookie, or chips are a great choice here, helping to level your hormones and restore balance to your mind. And again, a cup of tea. Studies have shown that a soothing cup of black tea can reduce cortisol levels by 47 percent.
The eating alternative: Replace food with activities that naturally reduce your cortisol levels, such having a massage, or doing gentle yoga.

Happiness
The craving
: Happy times make us want to celebrate. Sometimes that triggers us to reach for flavors linked with celebrations, such as cupcakes, apple pie, and ice cream, because our brains associate them with joyful times.
The healthy-food swap: Instead of devouring a container of cupcakes, have a serving of frozen IP pudding topped with a portion of crushed IP bar or puffs. You’ll associate the colors and taste with a party, and hold onto that festive feeling, keeping your weight and health intact.
The eating alternative: Emotional eating isn’t just about trying to deal with (or bury) negative feelings. Sometimes we reach for food to try to hold onto feelings, like happiness, for longer. Try to find alternative ways to remain blissed out, such as calling, or visiting friends to share the good times in your life.

I hope these ideas have armed you with a few ideas to help manage those times when food seems like an instant solution.  Once you’ve implemented some of these strategies, you might be more inclined to take time for that soul searching.  If you are willing, reading Women, Food, & God by Geneen Roth may be a good place to start.
(This article was inspired by ‘How to Finally Halt Emotional Eating by Holly Corbett, Redbook)

Recipes of the Month
Valentine ‘Fettuccine’ for Two
(Phase 1 Friendly)
Prepare all ingredients prior to cooking.
Put oven rack in highest position. Set oven control to broil.
In medium bowl, mix 1Tbsp grated lemon peel, 3Tbsp lemon juice, 3/4tsp crushed red pepper flakes, 1/2tsp sea salt, 2 cloves finely chopped garlic, & 1Tbsp olive oil. Remove shells and devein 1lb fresh (or defrosted) shrimp. If using frozen shrimp, pat dry before next step. Add shrimp to bowl & toss to coat. Spread shrimp in ungreased 15x10x1 pan. Set aside.
In food processor, place 1/2C loosely packed fresh basil leaves & 1Tbsp olive oil. Process until chopped. Add 1/2C Walden’s Mayonnaise. Process until smooth. Set aside.
2 large zucchini – use vegetable peeler to peel into ribbons, stopping at seed core. Gently toss with a little olive oil, sea salt (or pink Himalayan salt), and pepper. Heat large sauté pan to medium high. Place zucchini ribbons in pan and sauté until just tender. At the same time, put shrimp pan in oven. Broil 3-5 minutes, until shrimp are pink. Remove shrimp from oven and add to sauté pan with zucchini ribbons. Add basil mayonnaise to taste. Serve immediately.

IP Recipe of the Month
Chocolate Decadence
(Phase 1 Friendly)
Fill shaker with 180mL water, no more. Add 2 envelopes IP Chocolate Drink. Shake until smooth and divide in 2 desert bowls. Chill in refrigerator for 40minutes. Chop ½ IP Chocolate Raspberry Bar. Top each bowl with ½ of the chopped bar. Savour with a small spoon.
Note:  This is the chocolatiest combination, but feel free to top with IP bar of your choice

Phase 4 Lifetime Support
The dedicated people at Ideal Protein have designed a new Power Point presentation to help you maintain your ideal weight. It’s full of valuable information that will really help you understand how to live Phase 4 successfully. I’d love to share it with you! Call the clinic 905-426-7690 or email dgurash@gmail.com. I can send you the Power Point or even better, book an appointment to view the presentation and see what else is new with Ideal Protein at Total Rehab.

In Next Month’s Issue
Following the Rules

Contact Us
Let us know what you’d like to see in future newsletters and weekly meetings.
Send in your Ideal Protein recipes and tips.
Call Deborah and book an appointment for a consultation.
Deborah Gurash, RMT & Ideal Protein Consultant
Total Rehab Orthopedic & Athletic Medicine
250 Bayly Street West
Ajax, ON
905-426-7690
dgurash@gmail.com

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