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, 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 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