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
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!
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.
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 email@example.com
In the September Newsletter
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