2013 is behind us, and for some of us-- it was a good year.  For me, I lost 40+ pounds, and gained years of my life back, quite literally--as I came out of the “obese” range of BMI and body fat. For others I know, they were ready to be done and over with the year that seemed to bring problem, or crisis after crisis. Whatever your take on 2013, I’m sure there were teachable moments. Things you learned from... some things you may do again, and other things not so much. 

 I posted my own honest reflection  (see below) of 2013 on Facebook:

"Mitch and I did our annual "year in review" conversation tonight. I don't usually reveal such personal details on FB, but I thought that my story may encourage others. For me, 2013 was the first year I actually submitted to bettering my physical, mental and spiritual health. With the encouragement of a dear friend, I agreed to pursue Christian counseling, and have been going for the last 10 months. It has been such a blessing, and an overwhelming "gift" to allow Gods redemptive healing take root in the broken places of my otherwise messy soul. To God be the glory, the shackles of anxiety have been broken, and I have learned how to truly cast my burdens onto The Lord. Lastly, I have finally owned the issue of obesity, and decided to not make excuses anymore, I've spent the last 5 months focused on getting "healthy" not skinny-- while I'm not at my goal weight, I'm almost there-- and that's a lot to be proud of, it is with Christ's strength not mine I have done this. Psalm 34:4 " God met me more than halfway, and freed me from my anxious fears.”

Some people sent comments of encouragement, and a few others  private messaged me, stating they too struggle with similar issues. I was so blessed to talk with some of them more about counseling, and others about Ideal Protein. Some of them even said that they were planning on starting IP in the New Year. That made me think about New Years Resolutions. I know so many of us (myself included) make resolutions year after year, and always come up short for one reason or another. In fact, businesses prey upon people like you and I for the “busy season” of “losing weight”. Gyms, diet pills, infomercials, work out DVDs and books are all the rage come January 1, and by March so many people have already failed the resolution they committed to for the entire year. Why is this? These people (myself included) are well intended, and motivated. 

I think its for several reasons, 1) people do not realize that the resolution will require sacrifice. This does not only mean sacrificing the junky carby food we like, but also our time; and at times social outings with others in order to accomplish our goal.  2) In America, we want results and we want them now. Impatience wins on this one. People simply are impatient with the process, and give up before they can fully see the results. Many times, we want impossible results in an impossible amount of time.  Now we all know, it most likely took a long time to gain weight over a period of time, why do we think its possible to drop it in such a short period of time? Makes no sense! 3) We lack self-discipline. It’s easy to join the “losing weight” bandwagon for New Years, millions of people do it, and those same people struggle with maintaining that resolution because, they (myself included) struggle with achieving results through self-discipline. We (myself included) instead make excuses: I don’t have time to exercise, I don’t have time to make my lunch to take to work, etc. 

I think if we’re honest with ourselves and set realistic and measurable goals, we can be successful with this year’s resolution-- whatever, that may be.  2014 can be the year, where a change is made! 

1. Make your goal(s) in  month increments, this way you can have accountability to ensure your on track to meet your goal. In addition, doing this allows for the natural ebbs and flows of life. 
2. Have friends, family, etc that are “in” on your goal- they can help encourage you towards your goal, and keep you honest.
3. Be kind to yourself. You will have bad days, you will have days you want to quit. Air it out, and start the next day. No guilt, no beating yourself up. Just get back in the saddle and start again!
4. Reward yourself in small ways when you reach one of your goals. This will make the accomplishment real. For me, its little things like- a new pair of jeans,  a sugar-free London Fog at Starbucks, or buying a new book I’ve been wanting to read. 
5. Believe in you! I know this sounds silly- but truly believing that you can accomplish whatever you have set out to do, will carry you farther than self-doubt and negative talk; especially when you feel like throwing in the towel. 

Thanks for reading friends, and Happy New Year to YOU! May it be filled with unexpected joy and blessings as you pursue your resolutions!

- Ideal Protein Tiffany 

This last week was a dozy if I'm honest. I was lazy in blogging and super busy. But here goes my confessions: I find when I'm honest-- instead of feeling guilty or depressed, I acknowledge my flaws and am able to move on-owning what ever happened.  If I try to "justify" a cheat, a nibble or a flat out indulgence-- I get grumpy, 'hangry" and just plain mean to myself and others. Not fun!

This past week was jammed pack with friends  and get togethers,  and while I did not go completely off protocol-- I did allow myself to relax and enjoy the moments that only seem to happen this  time of year.

Monday: typical IP day, stayed on protocol 

Tuesday:  I had a hellish day at work. Computer systems crashing, clients upset, and the work load piling up! All I wanted to do was be in my jammies, eat mac and cheese and veg out. I came home and told my husband of this hard day and he said-- "I'm taking you out for some comfort food". We had fifteen minutes of going and back and forth until I caved in. We went to a tavern up the road from us, and I had thee most delightful mac and cheese (split as an appetizer with husband) and then ordered beef pot roast (only splurge there were a few diced potatoes). I did however have a hot roll with light butter. Oh my inner fat girl was so delighted! Yum--- did I mention this dinner took place by fire? Romantic and charming. I allowed myself to relax.

Wednesday: I baked cookies for our church, ended up making 8 dozen! So, a nibble here and a nibble there turned into 2 whole gingerbread men devoured. Quite tasty.

Thursday: Friend from Zambia in town. He wanted to go to the Cheesecake Factory. OH MY GOSH! Cheesecake is my  second favorite dessert  to a perfect warm chocolate chip cookie, any day! I thought I would try and stay semi healthy and order the Skinny White Chicken Chili, with a side of Asparagus. I did partake of a slice of pumpernickel bread--- ahhh, bread how I have missed you! BUT, I am proud to say I denied my urge to devour the raspberry chocolate ganache cheesecake that my inner fat girl craved. Moving on!

Friday: Went out with a girlfriend for dinner before a concert: stuck to protocol!! Praise the Lord! Ordered grilled shrimp  (2 oz) + blackened tilapia spinach salad with Apple Cider Vin. dressing ( Locals to Delaware: Big Fish Grill is SUPER accomodating and has lovely HH prices).

Saturday: Stuck to protocol

Sunday: Was doing fantastic until..... we went to see the Hunger Games! WOW, it was fantastic-- go see it!  Not just the movie, but the child's size popcorn Mitch and I split. Buttery goodness.


SO, I've gotten the cheating out of my system-- just in time for Thanksgiving. :) Thanksgiving is a holiday, I know I can behave with- give me the protein and veggies and I'm fine. Christmas on the other hand, cocktails and desserts --oh my! My game plan for Turkey Day is:  I am going to stick to protocol and have ordered all   NON-RESTRICTED items for this week. 

Weigh- In day is today! Next week marks my 4th month doing IP- the way I look at it-- I have not gained once in all that time (even with my fall foliage splurge foodie trip to VT). SO, if I gain this week.... what the heck? A girl has got to live a little,  have fun and not being the "evil skinny dieting lady".

So my readers, when you have weeks like this and you WILL...it's unrealistic to think every week you will have the stamina to be 100% IP, let your hair down and remember how far you've come! Then, pull yourself together and start a new, tomorrow!

  So tonight, as I step off that elevator , and down the hall to the scale... "May the odds be ever in my favor".

This is a SUPER easy peasy way to get dinner on the table in under 20 minutes! 

Often times, my husband and I work different shifts, and I literally can not wait to eat until he gets home. He and others, say I become “hangry”--- definition: hateful, angry, hunger, starving. Anyone else become this way? I know I’m not the only one out there. Looking back its quite comical, but in the moment its just simply not fun to be around. Thus, many a night I prep my dinner when I walk in the door and eat by the time he comes home. I’ve gotten over the newlywed bliss of “we must eat together”. Now, instead of a raging hangry maniac-- I’m fed, and can sit with him as enjoys whatever bountiful feast I have prepared ( or sometimes on rare occasion, bought) for him. Everyone wins.

Ingredients:

1/2 lb.  raw gulf coast XLG shrimp  peeled ( if possible buy at least devained shrimp this will save you time)
2 T. fresh minced garlic
1-2 T. EVOO
3 c. fresh spinach
Squeeze fresh lemon
S+P to taste

Directions:
In a large saute pan over medium heat, heat the olive oil. Add the garlic and saute until it begins to soften. Add the shrimp and saute for 1 minute. Then add the remaining ingredients and simmer until the shrimp is cooked through and the flavors have combined, about 4 to 6 more minutes. Serve immediately.

ENJOY,
-Ideal Protein Tiffany

This is a fantastic (and sneaky) way to get in some of the required 4c. of veggies a day on protocol. SO easy and SO delicious!  ENJOY!

Ingredients

• 1 cup Zucchini, Grated
• 1  Egg
• ¼ c. shaved cauliflower
• 1 IP packet of Garlic & Herb Chips (crushed)
• Salt And Pepper

Preparation Instructions:

1. Preheat oven to 400ºF. Spray a mini-muffin tin with nonstick spray, set aside.
2. Grate the zucchini and then place it in a dish towel and squeeze out the excess water, like you would do with frozen spinach.
3. In a bowl combine, the egg, cauliflower, crushed IP chips, zucchini, salt and pepper.
4. Using a spoon or a cookie scoop, fill the muffin cups to the top.
5. Spray tops of tots with nonstick spray 
6. Bake for 15-18 minutes, or until the top is browned and set.


ENJOY~

This recipe can be changed to add whatever flavors you wish. I’ve done salted carmel, pumpkin spice, peppermint, chipotle.  ENJOY!


Ingredients:

1 IP Chocolate Drink 
6 oz water 
1 T. sugar-free peppermint syrup
1T. sugar-free chocolate syrup (Walden Farms)
2 T. unsweetened cocoa powder

Directions:

Shake all ingredients together in IP shaker. Next, pour blended ingredients onto wax paper  lined cookie sheet. Next, place cookie sheet  in freezer for about two hours, allowing bark to harden.  Use pizza cutter to make slices of bark, Enjoy!

This was a hellish week of cravings on Ideal Protein. I made chocolate covered toffee pretzels for a halloween function, and boy was I crazy for doing so! The smell permeated the house and I became quite the grouch since I could not partake! Next time, I will pick up a bag from the store (gasp, I know-- I too, hate buying pre-made items to take to a function) simply for the sake of keeping my sanity and willpower. While Halloween was a grump fest, I decided I would not let it get me down for the rest of the week ( and it did not- weigh-in day was today and I lost 3.6lbs!). 

SO, I came up with this recipe for dinner one night and apparently, I am obsessed with the ENDLESS possibilities of the  UNRESTRICTED garlic & herb chips!- I decided to shake things up a bit and do a “breaded chicken” - WOWZA, this will be a week night fav!

Ingredients:

1. (1) IP packet of Garlic & Herb Chips (crushed into crumbs- I use a ziploc bag and rolling pin)
2. 8 oz of chicken cutlets ( to make fresh, from breasts: see how to instructions, here) 
3. 2 t. EVOO, split in half
4. 2 T. fresh minced oregano
5. 2 T. fresh minced parsley
6. 1/2 c. basil leaves (washed)
7.  1 whole garlic roasted- (meat removed) (see recipe here)
8. 2 drops of lemon juice OR light squeeze of fresh small lemon
9. S+P (to taste)

Directions: 

1. Preheat oven to 400 degrees. 
2. In food processor, combine: basil, garlic, 1t. EVOO, lemon juice and S+P. Puree for 20 seconds. 
3. Next, in shallow medium-sized bowl combine: IP garlic & herb chips, with fresh oregano and parsley, thus forming a “bread crumb topping”.
4. On wax paper, lightly brush chicken cutlet with remaining EVOO.
5. Place EVOO side down in the combined “breadcrumb” topping. Press cutlet light into mixture, once this has been done remove cutlet from bowl and place on wax paper (breaded side down). 
6. Remove basil-garlic mixture from food processor, spoon 1-2 t. of puree onto (naked side) cutlet.
7. Next, lightly roll the chicken cutlet from smallest end, towards largest forming a “stuffed” chicken cutlet. 
8. Place chicken cutlet in lightly sprayed Jelly Roll Pan  or in rectangular 9x9 oven-safe stoneware.
9. Repeat steps 3-7 until all cutlets have been prepped (  8 oz should make between 4-6 stuffed chicken cutlets)
10. Spray cutlets lightly with PAM/ EVOO spray.
11. Bake in oven for 18-20 minutes, or until temperature of chicken is 190degrees. Breadcrumb topping should be light golden brown
12. Enjoy!

The other night, I was in the mood for something other than chicken, turkey and pork, so I decided to spice up my dinner with some seafood! Since it was just me, I was looking for a simple recipe to make in under 30 minutes. This recipe takes about 15 minutes and is SUPER easy to throw together.  I love shrimp and with the 8 oz of meat protein needed on IP, its a versatile food to add to any meal, or have as a meal itself.  I already had 4 oz of protein earlier in the day ( I know some clinics state this is fine, and other state you must have all at dinner: do what YOU want-- I have lost weight just fine by splitting my protein throughout the day) so I decided shrimp would be the perfect protein to have in a hurry and satisfy my hunger pains! 

Recipe:

                                                       1 T. minced garlic
                                                       2 leeks sliced (meat only; save greens for stock another day)
                                                       4 oz. peeled uncooked shrimp 
                                                        Squeeze 1/2  of sliced fresh lemon
                                                        1/2 t. IP sea salt (or hawaiian sea-salt if you have it)
                                                         1/4 t. fresh cracked black peppercorn
                                                         1 T. EVOO
                
 Directions:

  Heat skillet on stove at “medium” temperature. Let warm for 1-2 minutes. Add EVOO, garlic and leeks. Sauté garlic and leeks in oil until they become golden brown in color.  Next, add shrimp with sea salt and pepper. Cover for 1-2 minutes. Shake pan vigorously for 20 seconds. Remove lid, and flip shrimp. Cover for 1-2 minutes. Shake pan vigorously. Squeeze fresh lemon.  Turn heat to low. Continue to saute, until shrimp is lightly pink, and firm to the touch.  Serve with fresh veggies for a complete IP dinner ( I used local organic string beans, delicious)  and enjoy!

This morning started with my daily frappe! While the mix-ins may change, I always start my M-F days (weekends are filled with the REALLY good stuff) with the IP Cappuccino packet. It's a quick way for me to have an unrestricted breakfast item  in between the hustle and bustle of the morning routine. Lately, I  have been having my Cappuccino blended as a Raspberry Mocha. Boy, does it hit the spot-- so delicious!
Here's the ingredients:
1. 1 IP Cappuccino packet
2. 5 oz. very cold water
3. (1) T. of Walden Farms No calorie Chocolate Syrup
4. 1 t. Raspberry Extract
5. 6-8 large ice cubes

Directions: Place all ingredients in blender, blend on low for 20-40 seconds. Perfecto! A delicious breakfast to take on the road or enjoy at home!

                                    

Tonight was only my 3rd time cooking beef, ever. 

I was a vegetarian for a few years, then dabbled in-and-out of a vegan lifestyle ( turns out i just couldn’t live without bacon, really it’s just THAT tasty). But, I’ve always had a prejudice against beef. Perhaps its the plethora of PETA video’s I've watched over the years,  or maybe the Chik-Fil-A cow really did win my sympathy to “Eat Mor Chik’n". Whatever the case may be, presently I am “way over” skinless grilled chicken breast. You see there’s only so many ways one can have skinless chicken breast, and I’ve about exhausted the list of recipes I know of, if Forrest Gump could rattle off all the ways to eat skinless chicken breast-- Ive had them all. 

It’s time to spice things up! So this week while grocery shopping, I saw a sale on organic grass-fed London Broil.  (2lbs for $4, a steal so I am told!) Perhaps it was the adventurer in me that said, “Why not? Give it a try”, or I could have strictly been tempted due to (my guilty pleasure) MasterChef marathon RIGHT before going grocery shopping. Whatever the case, the London Broil came home with me.

 Tonight I busted out my prized purchase, and mastered the challenge of roasting my first London Broil, here’s the recipe:

• 1- 2 T. Sugar-Free Beef Bouillon
• 1 c. Hot Water
• 3 tablespoons extra-virgin olive oil
• 1 tablespoon Tamari
• 2 tablespoons fresh lemon/lime juice
• 1 T. finely chopped fresh parsley
•  Dry rub of Hawaiian sea-salt and freshly cracked black peppercorn
• 1 top round London broil steak(s) (2 pounds)
• 4 thick ribbon slices of red pepper

Directions: 
 
    Rinse steak with cold water. Pat Dry steak(s) with paper towels. Lay flat on wax paper or clean surface. Score both sides of steak(s) lightly using a meat tenderizer. Apply dry rub ingredients and 1/2 of oil to both sides of steak. Next,  mix the beef bouillon, water,  remaining oil, tamari, lime juice, and fresh parsley in a glass pyrex, or Ziploc bag ( to serve as marinade holder). Whisk ingredients, so all is blended.  Add dry-rub steak(s) to marinade pyrex or Ziploc bag, and seal shut. Refrigerate for a minimum of 4 hours  or up to 1 day. 
 


Before cooking, preheat oven to 400 degrees Fahrenheit.  Line roasting pan with heavy-duty aluminum foil. place steak with marinated juices in tented aluminum foil.  Top with ribbon slices of red pepper. Loosely close foil tent, to allow juices and heat to stay in. Roast in oven for 50-60 minutes. Use meat thermometer to test for doneness. Serve at desired temperature and Enjoy! ( I enjoyed mine at Medium Well served with sauteed garlicky spinach and a cauliflower mash).  

If you’re like me, chances are when you were first introduced to Ideal Protein, you were a bit of a skeptic (if any of you are skeptics out there, welcome! I hope we can persuade you to cross over to the light side) and had plenty of doubts.  Let’s be honest, the thought “Oh, another fad diet” has more than likely crossed your mind.. Perhaps that’s because you simply lack the knowledge and insight of the methodology behind Ideal Protein and have not been a witness to the truly amazing results it can help to produce! I say “help to” because ultimately YOU are the one committing to change your lifestyle. Only YOU put in the self-discipline, and resistance to temptation in order to see the results. And in the end, only YOU can be satisfied with what YOU have accomplished through YOUR commitment to becoming a healthier, better YOU! 

Here’s the science/method behind the Diet ( excerpt from: www.idealprotein.com) 


Understanding the Cause of Weight Gain will Help You Conquer itAccording to Dr. Tran Tien, "The cause of many weight issues in a modern society is insulin dysfunction. A diet grossly disproportionate in its share of saturated fats and sugars, such as in breads, cereals, muffins, cakes, pastries, pasta, pizza, rice, corn - very much like the North American diet - causes the pancreas to produce an overabundance of insulin, which stays in the system and puts the blood sugar level in a negative balance."

An overproduction of insulin may lead to hypoglycemia or low glycemia, which in turn may induce constant sugar cravings and weight gain. One of Insulin’s primary functions is to regulate blood sugar levels, however, it is also the hormone that facilitates the transport of fat (triglycerides) into the fat cells. Even worse, it "locks" the fat into the fat cell, preventing it from being used used as a source of energy. Now, because the blood sugar has dropped (and we can’t access the fat as a fuel source) it creates "sugar cravings' and the vicious cycle begins again. In other words, an over abundance of insulin can cause weight gain.

Core Principles of Ideal ProteinLearning to live off of the body's own fat reserves. The body employs energy from three reserves: glycogen (carbohydrate), protein and fats. First the body depletetes its simple and complex carbohydrate reserves and then turns simultaneously to its protein and fat reserves for energy. A person not in need of weight loss typically has approximately 1-2% of their body's reserves from carbs, approximately 19% from their muscle mass and 79% of their body reserves from fat.

Simple and complex carbohydrates can prevent weight loss. The body stores approximately three days worth of carbohydrates, therefore, our protocol restricts sugars (simple and complex) until 100% of your weight loss goal is achieved…why? Because, as long as sugar is being consumed, your body may not be burning fat. Remember, the first source of energy is derived from glycogen (carbohydrate) reserves. Therefore, the core principle of the Ideal Protein Protocol is to deplete the glycogen (carbohydrate) reserves completely, in order to compel the body into consuming its fat reserve to burn calories.

How do we encourage the body to burn its fat reserves, but support its muscle mass reserves if both are depleted simultaneously? First, Ideal Protein foods are made with high quality protein. The quality of protein used in Ideal Protein diet products has an impact on effective protein absorption…the lower the quality, the lower the absorption. If protein absorption is low, you may not be able to protect your muscle mass and thus you will burn muscle along with fat. If you lose muscle while dieting, you may impair your ability to burn calories post-diet, as your body uses muscle mass to burn calories.

Secondly, our dieters use our nutrient-rich supplements such as Natura Multi-Vita, Natura Calcium & Magnesium and Natura Potassium, key ingredients in muscle building and electrolytes. These supplements replace those normally found in foods restricted on the Ideal Protein protocol. 

What to Expect from Ideal Protein:

( Excerpt directly from www.idealprotein.com)

• Structured weight loss while supporting muscle mass;
• An understanding of how food affects and is utilized by the body, including what causes fat storage;
• Weekly one-on-one coaching, lifestyle education and guidance;
• Personalized approach to setting weight loss goals, based on your health profile;
• Losing weight can improve blood sugar, cholesterol levels and reduce blood pressure;
• Find out more secrets to Ideal Protein’s weight loss success during your initial weight loss assessment

WHY start the IDEAL PROTEIN lifestyle??

WHERE is IDEAL PROTEIN near me?

                       _Click here to see the Ideal Protein clinic nearest you: