Hello Dieters and Graduates!
We need to talk strategy for getting through the holidays! There are several approaches to successful holiday eating. Let’s discover which is best for you.
Whether a recent grad, weeks from graduating to maintenance, or new to Ideal Protein, we all have choices to make. In a perfect world, we would all choose the “Iron Will” approach, eating nothing that would compromise fat burning. Good candidates for this “Iron Will” approach are individuals who are very new to the program and haven’t mastered a strong set of healthy eating habits. Also, for those with only a few weeks left on the program, following the “Iron Will” approach will ensure you meet your goal when expected. Otherwise, you will extend your time on the program by 1-2 weeks by eating foods that would compromise your fat burning. Be sure to keep that in mind. Plan to succeed or realize you’re planning to fail. If you’re celebrating outside of your home, bring a large platter of veggies and some Walden Farms, big mixed greens salad, packets of Ideal Protein Mangosteen or chat with us at your next visit for some other creative sides that are IP friendly.
If you plan to use the “Iron Will” approach, here are some key phrases you can use to excuse yourself politely from eating things you don’t choose to eat:
The Crafty Dismissal: “Ooh, that looks delicious! I’m stuffed so I’ll just have to take it home for later.” (Then store it in your freezer until graduation, pitch it in the dumpster, give it to your dog, etc.)
The Firm Hand: “Thank you for respecting the fact that I have some personal goals I am working on, and, while that looks delicious, it would compromise my goals so I’ll have to wait. Thanks!”
The Medical Excuse: “My doctor recently told me I am pre-diabetic. I really have to watch out for foods that spike my insulin. I’ll have to pass.”
The Allergy Excuse: “I recently found out I have food allergies! No thanks!” Many have used this many times and it works!! The one question you might get is, “Wow, what happens when you eat it?” and your response can be as simple as this: “You don’t even wanna know!” That’ll stop the conversation right there.
Thanksgiving and Christmas come once a year and there will be a number of dieters who feel they’ve earned a day off Ideal Protein. If you choose this approach, here’s how we’d like you to proceed if you choose to eat things that will compromise your fat burning.
1. Moderation is KEY. Let’s not undo all the healthy habits we’ve built on this program. Practice regulating portion sizes - eat only 1-2 teaspoons of your favorite holiday foods and do not go back for seconds. Skip the cookies and pies - they’re so full of fat and fast-acting sugar - it’s not worth it. Plus, if you don’t moderate, you may feel very sick the next day! If you plan to use your pass, talk to your coach about entering Phases 2 and 3 prior to the day of slip-up.
2. The “One Day Pass” is just that - ONE DAY ONLY. You are not authorized to spend the whole week of Thanksgiving eating this way. It’s not healthy and it’s destructive to all the new healthy habits you’ve worked so hard to build - don’t undo all your hard work! If you plan to use your pass, talk to your coach about entering Phases 2 and 3 prior to the day of slip-up.
3. If you use the “One Day Pass” you must go to bootcamp the next 3 days following Thanksgiving. This means ultra low-carb veggies and NO restricted food items (bars, puffs, ridges, etc.) Your pancreas needs to rest and recuperate from the abuse of the holiday foods, PLUS this will get you back into ketosis quicker.
This is not an acceptable approach if you are serious about changing your body, your health, and your life. You might question your motivation to lose weight if you use this approach. Here are some things to consider before “Going Hog Wild.”
1. “If you always do what you’ve always done, you’ll always get what you always got.” Have you heard that before? Don’t expect to do something the same way you always have and expect different results. Binge-type eating and lack of portion control is part of what leads many to the weight at which he/she started the Ideal Protein journey. It takes an average of 28 days to make a habit but only one minute to break it. Tread lightly.
2. You are likely to feel very unwell that night, the next day, or even for several days after. You may feel hungover, even if you didn’t drink but overdid it with sugars.
3. You will start carrying excess water (bonded to the new carb molecules floating through your system), feel bloated, and probably guilty and have regret. Wow, it’s so not worth it!
4. That’s expensive! “Going Hog Wild” will force your pancreas to go back to old habits, stop fat loss, waste up to 5 days of progress, and ultimately extend your time on the program as well as compromise your overall results. Again, is it worth it?
You have a choice to make about how you will approach the holiday eating. You have treated your body so well to this point and should be so proud of yourself; please continue the good work! Please know you still should write down everything you eat in your food journal regardless of your approach. Make choices you can feel good about.
We hope you enjoy Thanksgiving Day and Christmas Day and we hope it’s amazing for each and every one of you!
This Holiday Season we are grateful for all of you! You have been awesome to work with and we are grateful you trust us to help you meet your personal goals. Thank you for being so wonderful; you make our job a true joy!
1. Drink 3 liters of water per day during the holiday season. It will help you stay full and well hydrated which can ward off cravings.
2. Eat before you go to a party.
3. Keep a bar or snack with you in your purse or jacket pocket if you feel you need to snack at a party. It is better to have two restricted foods for that one day rather than eat a sweet treat off the plan.
4. Get plenty of rest during the holiday because a lack of sleep causes cravings for carbohydrates and can interfere with fat metabolism.
5. Take a food that fits within the protocol for parties (i. e. A veggie tray, a meat tray, chicken teriyaki skewers, shish kabobs, cauliflower mashed potatoes, deviled eggs made with Walden Farms Mayo or a chocolate cake).
6. Have a holiday meal, not a holiday week. Try to stick with the proteins and veggies. Pick your favorite carbohydrate and have a couple of bites.
7. ABSOLUTELY NO ALCOHOL IS ALLOWED! This will set you back considerably and can cause a severe incidence of hypoglycemia and could make you pass out.
8. Remember, the holiday is about RELATIONSHIPS NOT FOOD! The purpose of a holiday is to spend time with those we love.
9. Get creative using Ideal Protein products in place of your traditional holiday fixings.
10. If you host dinner at your house, have plenty of “to go” bags so that you can send a bag of leftovers home with every guest so that ALL leftovers are gone out of the house by the end of the day.
11. Avoid people who trigger you to eat such as a family member that is critical of you or that you find especially draining to be around.
12. Use a product such as our Baja Bob’s drink mixes with ice so that you feel like you are getting a treat and people won’t ask you why you aren’t drinking.
13. Make a plan for any holiday event or party that you have to attend so that you know EXACTLY what you are going to eat. Be prepared!!! Have an extra Ideal Protein product in your purse and an extra Walden Farms to go packets.
14. You may want to avoid some of the holiday parties this year. You do not have to go to every single one that you are invited to.
15. Stay busy at holiday parties. Offer to help the host seat guests, help with dishes, play games with the kids, etc.
16. Look at your old pictures to remind yourself why you are doing this program. Review your personal goals as a reminder.
17. You may practice the concepts of Phase II on this one day where you can have your own protein at lunch and dinner.
18. Swap your lunch and dinner if you need to.
19. If someone asks you why are not eating and drinking everything, DO NOT SAY YOU ARE ON A DIET! This will inevitably lead to them encouraging you to “just enjoy the holiday and restart your diet tomorrow”. Instead, say that you are following a doctor’s treatment plan to stabilize your blood sugar.
20. Remember, this is ONLY 1 DAY that you have to sacrifice for a LIFETIME of holidays when you can eat what you want to eat.
21. If you are going to someone else’s house, offer to bring a salad and another dish. Make sure both are IP compliant. Also, you can make your own IP compliant dessert.
22. Be creative when you make your IP compliant dessert. It’s ok to use flavorings (but not extracts). For instance, you can use cherry flavoring for your vanilla pudding. Other dessert ideas include: chocolate muffins (from IP Pancake and muffin mix) and inject them with IP vanilla pudding.
Nancy's Slow Cooker Chili Verde:
Makes 4-5 servings
2- 7 ounce cans of diced green Chiles
2 cups of chopped onions
1 tsp crushed or minced garlic
2 cups of chopped zucchini
2 cups of chopped tomatillos (this would count as a tomato, which is an occasional veggie)
1/2 tsp cumin
1/4 tsp pepper
1 tsp sea salt
1/2 tsp dried oregano
1/8 tsp cayenne pepper, or 1/4 tsp of chipotle chili powder
2 cups of chicken broth
1 Tbsp of grape seed oil
1 20 oz. package of 99% fat free ground turkey breast
Saute garlic and zucchini in grape seed oil and brown meet into vegetables. Add to crock pot with Tomatillos, green chilies, onions and spices. Cook on low for 4 hours. Very filling and a great way to get those veggies in!! You may also add some other veggies that you may like. I added even more spices because I tend to like things pretty spicy!
**We also tried this using lean ground beef, beef broth and a smoky chipotle chili powder and it was YUMMY!
Herb And Orange Grilled Chicken- (from Chef Verati’s “My Ideal Recipes”): Serves 4
1 ½ lbs chicken breast
8 fennel bulbs
3 cloves garlic minced
2 tsp orange peel grated
1 tsp. thyme chopped fine
1 tsp. rosemary chopped fine
½ cup Walden Farms Orange Spread chopped
1 tbsp. Worcestershire sauce
2 tbsp. olive oil
3 tbsp. cider vinegar
1 tsp. sea salt
½ tsp. pepper
In a small bowl, mix garlic, grated orange peel, salt, thyme, rosemary and pepper. Make an incision in each chicken breast.
Combine orange spread, Worcestershire sauce and vinegar.
Place chicken on hot and oiled grill, approximately 8” from heat. Cook turning and basting with orange mixture every 5 minutes for approximately 30 minutes or until chicken is cooked.
Quarter fennel bulbs. Blanch in salted, boiling water. Grill while basting.
Ideal Protein spiced Chai tea: Take a Bengal spiced celestial seasoning tea, a cinnamon stick some nutmeg and pour in some of the vanilla premade drink to make a yummy chai tea.
Ideal Protein Chocolate cake: Use 3 chocolate IP pancake mixes, ¾ teaspoons of baking powder, ¼ tsp of sea salt, 1 tbsp. of coconut flour, 1 tbsp of milled flax seed, 1 ½ cups water and 2 egg whites. Beat the egg whites and 1 cup of water. Add the baking powder and salt, mix for 2 minutes on medium speed. Add the rest of the ingredients and possibly more water if needed. Line two 8 inch cake pans with parchment paper. Spray with olive oil spray. Pour batter into cake pans. Cook at 350 for 15-20 minutes until it pulls away from the pan slightly. Use the Walden Farms caramel syrup to drizzle over and/or Walden Farms chocolate syrup. Crush chocolate soy puffs and sprinkle on top. You could also take the Walden Farms marshmallow dip or syrups and put a layer in between the two cake layers.
Zucchini Dessert Bake: Serves 3
Here's a great way to be able to bring a dessert to an event that will not throw you off of your diet! And, you get to count it as your vegetable!
3 green zucchini, peeled, with seeds removed and sliced into thin wedges.
1 package of Ideal Protein oatmeal (cooked as directed)
Microwave zucchini with Splenda and Cinnamon (nutmeg might be good too). Put in a baking dish. Pour oatmeal over the top and bake at 350 degrees until golden brown.
Ideal Protein Custard: Mix 2 IP butterscotch puddings and 2 IP vanilla pudding mixes, two egg whites and some sea salt, pumpkin pie spice and nutmeg. Put in oven and bake at 350 for 20 minutes and then chill.
Ideas for Holiday Drinks: (No alcohol) IP Bloody Mary: IP tomato soup, use REALLY cold water and spice and pepper. You can also juice celery, peppers, etc. to add. IP Mimosa: Use IP orange drink, mix up but use seltzer water instead of water. IP Arnold Palmer: Mix up IP Pink Lemonade, add ¼ tsp. sea salt and add your favorite iced tea and a little Stevia or xylitol.
Hard Boiled Eggs – Cut in Half
Mix the yokes with Walden Farms – Mayo, Redmond’s Onion Salt and Mustard (To Taste). Mix and spoon back into the egg halves.
Optional – Garnish with a sprinkle of Paprika
FYI - Cranberries are technically not Phase 1 approved but 'tis the season and can be used for that special holiday “Day” (only).
1 cup water
1 cup fresh whole cranberries
4 celery sticks chopped
1 cup chives chopped
1 cup chopped zucchini
6 mint leafs
1 tsp Orange zest
1 IP Raspberry Jelly packet
3 tsp Walden Farms Raspberry Jelly
1 tsp Xylitol
Boil the cranberries in the 1 cup of water for about 5 min. Pour the water off into a cup should be about 5 oz. of liquid and still warm. Put the IP Raspberry Jelly Packet into it and mix well. Pour into a bowl and put in the icebox to setup.
Chop together cranberries, celery, chives, zucchini, mint leafs and orange zest chop in a food processor or by hand. Mix in with Xylitol and Walden Farms Raspberry Jelly into the Jelly mix cooling in the icebox add the cranberries and the vegetables and mix together.
Let cool in bowl and then serve with celery sticks or flax seed crackers.
2 cups of your favorite vegetables chopped up in food processor
1 cup of diced mushrooms
3 egg whites
1 tsp Poultry Seasoning
1 tsp Redmond’s Real Salt and fresh ground black pepper to taste
8 – 16 oz water
1 -2 TBS Braggs
1 – Chicken Soup
1 – Oatmeal
Optional 1 – Sour Cream and Onion Soy Nuts
Rosemary, Basil, Thyme and/or Garlic
Prepare Oatmeal Biscuits:
Beat 1 egg white then stir the IP Oatmeal packet until mixed thoroughly. Add 2oz. water until batter is thin and spoon able – but not runny. You may want to add a tsp of poultry seasoning or other seasoning of your choice. Spoon batter onto a non-stick baking sheet and bake at 400 for about 10 min. or until golden brown. Once biscuits are cooled tear up and let dry out an hour or two. (The above Oatmeal Biscuits is from Page 69 – Volume 2 Ideal Protein Healthy Recipes)
In a mixing bowl put dried oatmeal biscuits, seasonings, chopped veggies, mushrooms and Braggs. (if desired, add your IP soy nuts) Mix and set aside. In your blender bottle or other mixer, mix 8 oz of water with your IP Chicken Soup mix well (more water maybe needed). Add two egg whites to soup mix. Mix well then pour over veggie/biscuit mix stir (should be a moist mixture) and then place in an olive oil sprayed casserole dish. Cook about 20 min at 350.
Green Bean Casserole
3 Packets IP Mushroom Soup
12 Oz. Veggie Broth (The water for the soup)
1 teaspoon Bragg Liquid Aminos (You can purchase this at the Natural Grocer Store)
2 Containers of sliced mushrooms
1 teaspoon ground black pepper
1 teaspoon Real Salt (Mix of Onion & Garlic)
3-5 cloves of garlic (minced)
1-2 teaspoons Olive Oil
8 cups cooked cut green beans
2 Packets of ground White Cheddar Ridges
1 Red Onion
1 teaspoon Onion Powder
1 teaspoon Fresh or spice Dill
TIP: 2 bags (16 to 20 ounces) frozen green beans, 4 packages (9 ounces each) frozen green beans or about 3 pounds fresh green beans.
Slice Onion into rings and spread minced garlic, some salt, and dill with olive oil over onions. Bake in oven for 15 minutes at 300 (just to soften them)
If using fresh green beans slightly steam for 3-5 minutes to soften.
Soup Mix - Stir the soup, veggie broth &/or water, Braggs, black pepper, beans, other spices, some mushroom slices – mix in blender.
In 3-quart casserole dish mix the green beans, mushrooms, 1 package of crushed IP White Cheddar Ridges and soup mix. Then top off with the rings of slightly cooked red onions and 1 package of crushed IP White Cheddar Ridges.
Bake at 350°F for 30 minutes or until the bean mixture is hot and bubbling. Ready to serve. Optional – Mix before serving
IP Spiced Chai Tea
8-12 Ounces Water
1 Bengal Spice Tea Bag
1 Cinnamon Stick (Optional)
1-4 Oz. IP Ready-Made Vanilla (To Flavor)
1-2 teaspoons WF Marshmallow Dip
Heat Water in tea kettle. Pour 8-12 ounces of heated water into cup with 1 Bengal Spice tea bag and cinnamon stick – steep for 2-4 minutes or, to desired strength. Remove tea bag. Stir in IP Ready-Made Vanilla – use cinnamon stick as stirring stick. Optional – Add 1-2 teaspoons of WF Marshmallow Dip
1 head of fresh cauliflower
REALSALT (Sea salt), to taste
1 packet of Ideal Protein Leek soup or Ideal Protein Chicken soup
Optional: Wasabi Powder (to taste – gives it a zing!)
Optional: 1-2 tsp. UDO’s Oil or Olive Oil
Steam (preferred) or boil the cauliflower until it is very, very soft. Drain the water (if boiled). Add the seasonings (be creative) and add -1 packet of any of the Ideal Protein soup mixes (to taste). Add Butter Grape Seed oil or Olive Oil and mash well - serve steaming hot
Pour 6.5 oz. (200 ml) of hot (not boiling) water into a bowl. Add one packet of Ideal Protein Chicken Soup or Leek Soup and mix with a mixer or hand mixer. Serve over vegetables and/or meat.
Add more or less water depending on how thick you prefer the sauce.
2 Butterscotch IP Puddings
2 Vanilla IP Puddings
1 Egg White
Dash of Real Salt
Pumpkin Pie Spice & Nutmeg (To Taste)
Bake 20 minutes 350 Degrees / Chill
-- Use the Key Lime Tarts Recipe and substitute with pumpkin
Key Lime Tarts
Equivalent to 2 IP servings
Makes approx. 6 tarts
5 Packets of True Lime flavoring
3 oz. water
Splenda or Stevia to taste
1 packet IP Vanilla Pudding
1 Packet IP Maple Oatmeal
1 egg white
1-1 ½ oz. water
2 egg whites
Filling: dissolve 4 packets of True Lime Flavoring in water, saving last packet for later in process. Add a Little Stevia of Splenda to taste. The taste should be sweet but tart. Add the contents of one IP Vanilla pudding and mix well until smooth. The consistency will be thicker than your normal pudding. Cover and refrigerate.
Crust: Preheat the oven to 350°. Mix the packet of IP Maple Oatmeal with the egg white and water, just enough for a stiff but manageable dough to form. Lightly coat your muffin tins with non-stick spray. Moisten your hands (if you don’t, the dough will stick to your fingers) and form little balls using approximately 2-3 tsp. of dough. Place one dough ball in each baking cup. Press dough down as thinly as possible across the bottom and the sides forming a little ‘cup’ (the dough will “poof” a little during baking). Bake for approximately 5 min. or longer if needed. For crispy tart shells, remove them from the muffin tin and place them upside down on the top of the tin and bake for a few more minutes until golden brown. If the cupcake shells are too thick, don’t bother trying this as they will be too hard. Cool on a wire rack. Take key lime filling out of the refrigerator and stir in last packet of True Lime flavoring to give your filling an extra tangy Florida key lime bite.
Beat 2 egg whites until stiff peaks form Fill pastry shells till not quite full. Garnish with a small dollop of meringue and a tiny slice of paper thin fresh lime.