Ideal Protein Newsletter: January 2013

ip-top-bannerIdeal Protein Newsletter
January 2013

Ideal Protein Post Holiday Reset
Happy New Year Everyone!
Are your pants feeling a little tighter after the holidays? Mine are.
This is the perfect time to come back in, reset your pancreas, and get back to your ideal weight! Your body naturally stores 2-5 lbs of fat yearly.
An annual Phase 1 Tune-Up is necessary, taking 2 weeks or more, depending on weight gain.
Whether or not you’ve gained weight, the Novi Cur cleanse is recommended twice annually.
Call 905-426-7690 to book your appointment and start 2013 off right!

Did You Know?
Many of us have resolved to diet and get fit as a New Year resolution, year after year after year.
We start off determined and ready, only to abandon our plans, hopes, and dreams of a svelte, fit body because the programs we join are too hard to maintain, boring, or time consuming.
Ideal Protein foods take only 10 seconds-2 minutes to prepare and there is such a variety that you can go a full 20 days without eating the same thing twice.
Make 2013 the year you experience your very last diet with Ideal Protein.

A New You for the New Year
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
or
Join us for an informative
Workshop
Wednesday January 30, 2013 7:30pm
At Total Rehab
(Register with reception today)

What’s New?
Check us out at www.totalrehab.net
While you’re on the Total Rehab homepage, don’t forget to ‘Like’ us on Facebook.
We’ll be posting about new products and events as they come up, as well as hints and tips for a Healthy and Happy 2013.

New Product
Ideal Complete
Only 225 calories, and packed with 22.5g of high-quality protein 25 essential vitamins and minerals, Ideal Complete Meal Replacement provides a complete and balanced meal. A great idea for anyone recovering from injury or surgery, as well as anyone on the go needing a high-quality, great-tasting meal replacement.
Ideal Complete is a healthy, cost-effective way to start losing weight, even if you’re not quite ready to commit to the Ideal Protein program.
Available by the box or individual servings.
Three luscious, creamy flavours: Vanilla, Strawberry and Chocolate.
Try Ideal Complete Today!
(Not suitable for Phase 1-3)

Recipes of the Month
Mom’s Meatloaf
(adapted for Phase 1)
In medium bowl, mix 1kg ground beef (lean or extra lean), 3pkgs beef bouillon powder (i.e Oxo), 2 eggs, 2Tbsp minced onion, 1Tbsp garlic powder, 3Tbsp Walden Farms BBQ sauce, 1Tbsp Worcestershire sauce, 8 drops hot sauce, 1 tsp hot pepper flakes, 1 Tbsp steak spice, ½ tsp pepper, 1tsp sea salt, 1Tbsp dried parsley. Can bake right away or cover with plastic wrap and refrigerate for few hours or more, to let flavours marry. When ready, preheat oven to 375F. Shape mixture to fit an 8.5×4.5×2.5 loaf pan and place on middle rack of oven. Bake 1hr, or until internal temperature reaches 170F and outside of loaf is firm and brown. Let sit 5minutes prior to slicing. Serves 6. Top with sautéed mushrooms and garlic and serve with roasted or mashed cauliflower or roasted turnip (see previous newsletter recipes) and lots of steamed veggies of your choice.
Leftovers are delicious chopped into a salad!

Chili-Spiced Chicken Soup with Stoplight Peppers
Combine spice blend in small bowl: 2 1/2tsp chili powder, 2tsp ground cumin, 1 1/2tsp ground coriander, 1tsp dried oregano, 1tsp cracked black pepper, 1/2tsp sea salt. Set aside. In soup pot, sprinkle ½ of spice mixture on 1 1/4lbs boneless chicken breasts, cut into ½” wide strips, and sauté 8min, or until done. Cool, chop into small bit-size pieces and set aside. Add to soup pot, 1C each, chopped green, yellow, red, and orange bell peppers (or whatever bell peppers you prefer), along with 1Tbsp garlic and 1/2tsp salt, sautéing about 5 minutes. Add 1C chopped onion and sauté an additional 3min or until vegetables are tender but onions not caramelized. Stir in reserved chicken, 32oz chicken or vegetable broth, 28oz crushed tomatoes. Bring to boil. Reduce heat and simmer 15min. Add 2Tbsp fresh lime juice. Mix 1/2C chopped fresh cilantro, 1/3C green onions, and 1tsp grated lime rind. Top each serving. In phase 4, you may add 1 diced peeled avocado and 3oz queso fresco or cheese of choice. Serves 4.

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
Dealing with Emotional Eating

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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The Benefits of Massage Therapy

The Benefits of Massage therapy

Therapeutic massage can be an important part of your health care plan, by:

  • Reducing or eliminating pain
  • Improving joint mobility
  • Reducing tension within muscles
  • Improving circulation
  • Increasing lymphatic drainage
  • Increasing body awareness

Massage therapy benefits people of all ages.

2012 is almost over.  Have you used your benefits? Book your massage appointment with one of our Registered Massage Therapists today!

Ideal Protein Newsletter: December 2012

ip-top-bannerIdeal Protein Newsletter
December 2012

Managing the Holidays on Ideal Protein, we are all faced with different challenges over the holidays. Some of us will be obligated to attend several business functions. Some will be spending time home or away, with family and friends they may not see any other time of year. Some will spend the holidays quietly catching up on reading and enjoying holiday movies. And some will be social butterflies, flitting from one function to the next. Regardless of how we’re spending the holidays, one thing is certain; we will all be surrounded by festive food and drink. Every business function, family gathering, or party we attend, every store front we pass, every magazine we open, and every shop we enter will tempt us with festive food and drink not available at any other time of year. And colleagues, friends, and family will be pressuring us to indulge. What to do? Plan! Plan! Plan! Well, we have some decisions to make.

Whether you’re in Phase 1, 2, 3, or the freedom of Phase 4, you don’t want to undo all the progress you’ve made thus far. Time to grab a cup of herbal tea, kick up you feet, and think about what challenges you will be facing this holiday season. What do you foresee tempting you? How would you like to see yourself dealing with these temptations? Would denying yourself any indulgences at all make you feel powerful, strong, and triumphant? Then go for it! Don’t attend any functions on an empty stomach. Carry a nice, tall glass of ice water with lemon. Stand your ground (as politely as possible of course) with pushy family, friends, and colleagues. Have a great time reaping the benefits of staying on track!

Are you one of the lucky ones who aren’t at all tempted by sweets or libations? If so, you could very well get through the holidays staying true to your Ideal Protein Phase. Would denying yourself any indulgences at all make you feel angry and resentful? Do you know, from experience that those feelings will inevitably overwhelm you into a binge or to give up on your diet entirely? Are you someone who knows that regardless of best intentions, you will give in and cheat? Are you someone who’s already made the decision to imbibe &/or indulge in festive treats over the holiday season? If any of the above describe you – OK – let’s cheat. Yes, you read that correctly. Let’s cheat, but let’s plan ahead and do it intelligently, minimizing any damage to your waistline and pancreas! If it’s just a single event or meal you have to deal with, then the plan is fairly simple. Have just non-restricted foods the day or two before and the day or two after your Holiday Meal (unless you’re having a restricted food for your Holiday dessert).

If you have several events to attend, or if you’re going away over the Holiday Season, and are on Phase 1, 2, or 3, it would be wise to ‘Phase Out’ for the season and go back to Phase 1 after the holidays. Phasing out of weight loss mode and spending the holidays on the Phase 4 maintenance plan will help to stabilize your pancreas and minimize weight gain from the sudden addition of carbohydrates in your diet. To learn how to do this, book a brief appointment with Deborah right away. If your schedule just doesn’t permit, send an e-mail to dgurash@gmail.com detailing your concerns or requests and Deborah will do her best to guide you through the process.

See Enjoy Thanksgiving on Ideal Protein from October 2012 newsletter for more tips With just a little thought and planning, we can all have a Happy Holiday Season!

Did You Know?
Ideal Protein isn’t just for weight loss! Ideal Protein can greatly reduce stubborn cellulite. Supplementing your diet with Ideal Protein before and after surgery will assist with your healing process. Supplementing your diet with Ideal Protein while following a strength training program can help you achieve the toned look you want. For information on this and more, see Deborah Gurash, RMT, Ideal Protein Consultant at Total Rehab

What’s New?
Rotini
The time when you couldn’t savor the texture of pasta during The Ideal Protein Weight Loss Method is now past! Be ready to enjoy them as part of your menu once more and fall in love with our delicious Rotinis! And, it’s non-restricted! Prepare just like regular pasta. Enjoy with raw vegetables and Walden’s Italian dressing for a pasta salad or dress with a fresh meat sauce. Yum!

Recipes of the Month From Ideal Everyday!
New – Express Recipes volume 3 and Phase 1 Friendly (Cookbook available for purchase at Total Rehab)
Holiday Sides
Sweet Red Pepper Soup
Serves 6
Gently sauté 1 chopped leek (white part only),
3 cloves minced garlic,
1 stock chopped celery,
3 chopped sweet red peppers,
1/4tsp each thyme, rosemary, and parsley for 2minutes.

Pour in 8cups cold water.
Add 1Tbsp sweet paprika, a pinch of cayenne pepper, 1Tbsp sea salt, and a pinch black pepper.
Bring to boil, then reduce heat and simmer 25minutes.
Dilute 1/2Tbsp cornstarch with 2Tbsp cold water and add to soup, stirring constantly. Simmer 2minutes more.
Use immersion blender to puree or transfer to blender in batches. Adjust seasoning to taste.
Lemon Poppy Seed Brussels Sprouts Serves 8 Cut 6cups trimmed brussels sprouts into quarters.
Steam for about 5 minutes or until tender-crisp. In large skillet, heat 1Tbsp olive oil or margarine over medium heat; cook Brussels sprouts, 1 clove minced garlic, and 1Tbsp poppy seeds, stirring for 30seconds.
Stir in ¼ cup chicken or vegetable broth, 1/4tsp each salt, pepper, and Splenda.
Cook, stirring occasionally, for 3minutes or until most of the liquid is evaporated and sprouts are hot and well coated.
Sprinkle with 2Tbsp lemon juice and 1 chopped green onion to serve.

Christmas Salad
Serves 10-12
Salad:
1 bunch arugula or medium head romaine plus 1 medium head radicchio or red leaf lettuce plus 2 heads Belgian endive, torn into bite-size pieces.

Toss in bowl and top with 1 sweet red pepper, seeded and sliced; ½ English cucumber, sliced; 2 medium tomatoes, cut into wedges; 1 ½ cups white mushrooms, sliced or 1/2cup white onion, sliced into rings.

Dressing: Combine 1/4cup apple cider vinegar, 1/2cup(or less) olive oil, 1Tbsp lemon juice, 1tsp Dijon mustard, 1tsp Splenda, 1tsp minced fresh or 1/4tsp dried rosemary, 3 cloves minced garlic, salt and pepper to taste.
Whisk until well mixed. Serve with dressing on the side or toss salad with some of the vinaigrette and serve immediately.
Extra dressing can be refrigerated.

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 an appointment to come see Deborah for a consult.

In Next Month’s Issue
A New You for the New Year!

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.
Deborah Gurash, RMT & Ideal Protein Consultant
Total Rehab Orthopedic & Athletic Medicine
250 Bayly Street East Ajax, ON
905-426-7690
dgurash@gmail.com

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Ideal Protein Newsletter: November 2012

ip-top-bannerIdeal Protein Newsletter
November 2012

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
Ideal Protein
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.

What’s New?
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)
Soothing Soups
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!

Variations:
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

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.

Deborah Gurash, RMT & Ideal Protein Consultant
Total Rehab Orthopedic & Athletic Medicine
250 Bayly Street East
Ajax, ON
905-426-7690
dgurash@gmail.com

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Total Rehab wins 2012 Readers’ Choice Awards!

Total Rehab wins 2012 Readers’ Choice Awards!

Thank you to all our patients and supporters for voting!

Readers' Choice Award Winner logo
PLATINUM for Massage Therapy

GOLD for Dr. Ayla Azad for Acupuncture

GOLD for Alfred Magar, for Physiotherapy

GOLD for Katharine Love, for Athletic Therapist

 

We appreciate your support and look forward to continuing to provide the best care for the community.

Ideal Protein Newsletter: October 2012

ip-top-bannerIdeal Protein Newsletter
October 2012

What’s New?
Strawberry Banana Drink
Transport yourself to a tropical paradise with this ready to serve drink.
Packed with 15g of protein and bold flavours, it’s sure to please!

Enjoy Thanksgiving on Ideal Protein
Yes you can enjoy Thanksgiving and remain true to the Ideal Protein program!
These strategies are great for those on maintenance too!
Although this is a holiday whose main focus is ‘the big meal’, with a solid plan in place, we can navigate dinner, enjoying a filling and flavourful meal, and stay on target.

Here’s the strategy:
For the host: Prepare a variety of vegetable side dishes. Use herbs and spices, a variety of cooking techniques (steam/roast/broil/sauté), and even Walden’s dressings, to create an array of colourful, flavour packed offerings. Keep reading for ideas below.

If you’re cooking the turkey, consider removing the skin and any visible fat prior to cooking. As long as you baste it frequently, it will still be very moist. Carve prior to serving, laying all cuts on a platter. No one will miss the skin and all will benefit from the lower fat content. If doing ham, boil with Splenda, cinnamon, and nutmeg instead of pineapple juice or sugary glaze.

For the guest: Offer to contribute to the dinner and bring one or more delectable vegetable side dishes. Keep reading for ideas below.

For all: When it’s time for desert, enjoy a delicious, soothing mug of tea. Really!

Teas like Irresistibles Apple Cinnamon Caramel or Chocolate Berry Flavoured Rooibos are truly a decadent desert in a cup. Stash’s Pumpkin Spice, Vanilla Chai, Chocolate Hazelnut are equally as satisfying. If you’re already full and not craving desert, refresh and settle your stomach with a cup of Stash’s Moroccan Mint Green or Pomegranate Raspberry Green with Matcha. Flavored green teas are also great iced. Brew, chill, and pour into a lovely wine glass for a festive drink that boosts your metabolism.

Before and after the big meal: Consider having just non-restricted foods the day before and the day of your Thanksgiving dinner (unless you’re having a restricted food for Thanksgiving desert). If you fall off the wagon at all over the holiday weekend, or have just eaten more than usual, have only non-restricted foods for the next day or two.

Recipes of the Month
(from Deborah’s kitchen and Phase 1 Friendly)
Thanksgiving Specials
See previous Recipes of the Month issues for veggies and desert, or try:
Roasted Cauliflower with sea salt, pepper, and cumin
Broiled Asparagus with sea salt, pepper, and fresh squeezed lemon
Roasted or grilled bell peppers drizzled with Walden’s Balsamic dressing
Green Beans (fresh or frozen) tossed with a grainy Dijon, or Walden’s honey mustard dressing. Hint: always add a little sea salt to water when cooking, to retain colour.

Gravy
Surprise! Bet you didn’t think this would be on your menu.
After removing turkey from roasting pan, skim off fat, leaving just the brown drippings. Place roasting pan over low heat and add 3/4 cup chicken broth, stirring to scrape up tasty brown bits from bottom. When broth is simmering, add 1cup almond milk, 1/4tsp each pepper and onion powder, and 1 1/2tsp spice brown or Dijon mustard. Mix 1Tbsp cornstarch in a little water and add to mixture to thicken gravy. Enjoy!

Sweet Roasted Turnip (Instead of Sweet Potato/Yams)
Thanks to Barb who visited the clinic while on holiday from BC.
Peel and cut turnip into small cubes. Toss with a drizzle of olive oil, sea salt, pepper, cinnamon, and nutmeg. Roast at 400F for 45 min, or until tender and golden. Serve with a drizzle of Walden’s Maple Syrup for a sweet and guiltless finish. Yum!

Cauliflower or Turnip Mash “Fauxtatos”
Steam cauliflower or boil turnip. Mash either, adding a little almond milk, sea salt, pepper, and olive oil, or margarine (yes, an indulgence, but it is a holiday and you’re not going to eat the whole pot. Right? Right.)
If using turnip, adding a little horseradish gives a pleasant zing.

Lose 20 pounds Before Christmas
We’ll show you how!
Improve your health and regain confidence.
Feel great and look great for the holidays.

Call Deborah and make an appointment to start today or call to register for our next informative Ideal Protein Workshop Wednesday October 17, 2012 7:30pm

Phase 4 Lifetime Support
Remember, once you’ve been on IP at Total Rehab, you have our lifetime support!
Call or email your questions, or make and appointment to come see Deborah for a consult.

Fall is the perfect time to come in for a tune-up. We’re back in our routines after the lazy summer days. It is recommended that we all repeat Phase 1, for 2 weeks annually, to reset the pancreas and drop the few extra pounds we may have gained.

In Next Month’s Issue
Variety is the Spice if Life
Soothing Soups

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.

Deborah Gurash, RMT & Ideal Protein Consultant
Total Rehab Orthopedic & Athletic Medicine
250 Bayly Street East
Ajax, ON
905-426-7690
dgurash@gmail.com

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