Did You Know?
60% of Canadian adults are obese
1 in 3 Canadian children are overweight
Let’s set the example.
Achieve a healthy weight with
Learn healthy lifestyle skills to
Maintain your weight and
Protect your children from obesity
You deserve it. Our kids deserve it.
For more information, see Deborah Gurash, RMT,
Ideal Protein Consultant at Total Rehab.
Ideal Protein Product of the Week
Each week, we will be featuring one of the Ideal Protein products at Total Rehab.
Bring a friend, try a sample, and learn about the Ideal Protein Program.
Recipes of the Month
(from Deborah’s kitchen and Phase 1 Friendly)
Asian Inspired Soup
Makes 12 1C servings
As is, this soup is a great Ideal Protein lunch option. For dinner, see variations below.
2C bok choy, chopped (I use Baby Bok Choy)
2C Chinese cabbage, chopped
3 cloves garlic, minced
1/4C fresh ginger root, thinly sliced and julienned
4 small oyster mushrooms, chopped
2C scallions, chopped
1/2C red pepper, thinly sliced
1/4tsp red pepper flakes
6C vegetable broth
1C bean sprouts
2Tbsp soy sauce1/2C cilantro, chopped
Put bok choy, cabbage, garlic, ginger root, oyster mushrooms, scallions, red pepper, red pepper flakes and vegetable broth into a large soup pot, stirring to combine. Cover and bring to boil over high heat. Reduce heat to low and simmer, partly covered, for about 10minutes. Toss in bean sprouts during the last 3-4minutes of simmering. Add soy sauce and cilantro. That’s it. You’re done. Serve and enjoy!
Add cooked shrimp, cooked scallops, cooked, shredded or cubed chicken, pork, or tofu.
If you have leftover proteins from previous meals, each person can add what they like, per serving.
Farmers Market Soup
1lb sausage of your choice, such as Italian or Chorizo
8oz mushrooms, sliced
1 onion, chopped
2 stalks celery, chopped
8C chicken broth
2 turnips, diced
1 small celeriac, chopped
1tsp dried basil, or 8 large basil leaves, coarsely chopped
1/4tsp ground black pepper, or cayenne
3C shredded kale or Swiss chard
Coat bottom of large soup pot with cooking spray. Remove casings from sausage. Add sausage to pot and lightly brown over medium heat, crumbling sausage as it cooks. Drain off fat and discard. Add mushrooms and celery, stirring often until softened. Stir in broth, then add onion, turnip, celeriac, basil, and pepper. Bring to a boil and skim off any foam. Reduce heat so mixture simmers, covered, about 20minutes. Stir in kale and continue cooking until tender, about 10 minutes. Taste and salt if needed.
This soup freezes really well.
Ideal Protein Recipe of the Month
Memories of Summer
(Thanks to Sylvia for the idea)
Gloomy weather getting to you? Missing the sunshine?
Try these to bring a little light back into your life.
Mix IP Strawberry Banana ready to serve with IP Pina Colada packet and 200ml water.. Throw it in a blender with some ice. Mix until frothy and split into two servings. Pour into your favourite summery glass and escape to the tropics. Aaahhh.
Try with other flavours: Strawberry Banana & Banana Pineapple, Mango ready to serve & Strawberry, Orange Drink & Pineapple Banana, Peach Mango & Pina Colada
The possibilities are endless.
Lose 10 pounds Before Christmas!
There’s still time. We’ll show you how.
Feel great and look great for the holidays!
Improve your health and regain confidence.
Call Deborah at 905-426-7690 and make an appointment to start today.
Phase 4 Lifetime Support
Worried about gaining weight over the holidays?
Remember, once you’ve been on IP at Total Rehab, you have our lifetime support!
Make an appointment with Deborah and create a plan to manage your holiday events.
We can show you how to have a great time and still maintain your health.
Call or email your questions, or make and appointment to come see Deborah for a consult.
In Next Month’s Issue
A New You for the New Year
Enjoying the Holidays on Ideal Protein
Let us know what you’d like to see in future newsletters and weekly meetings.
Send in your Ideal Protein recipes and tips.
Deborah Gurash, RMT & Ideal Protein Consultant
Total Rehab Orthopedic & Athletic Medicine
250 Bayly Street East