Ideal Protein Newsletter: October 2013


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!
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 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
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
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

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