Happy IP Thanksgiving

The holiday season is always hard to get through without gaining weight. Coworkers love to bring in holiday treats, parties with sweet and savory items and alcohol galore, not to mention the meals we spend with our friends and family. There is no doubt winter sparks a time where people tend to exercise less and eat heavier food than in the spring and summer. The combination of the two typically leads to unpleasant weight gain.

With winter rapidly approaching and Thanksgiving just a few days away, what are your plans for healthy living into 2011?

Out of the many holidays it seems that Thanksgiving is the easiest to eat healthy, as long as you bypass the buttered veggie dishes and sweets. With a little thought you can enjoy an Ideal Protein approved Thanksgiving meal!

Ideal Protein Approved Turkey Dinner

PROTEIN
- 5oz Turkey

VEGETABLES
- Unlimited salad with your favorite Walden Farms dressing
- 2 cups of steamed veggies drizzled with lemon and herbs
- Mashed Cauliflower topped with chives (see recipe below)

DESSERT
- Ideal Protein Butterscotch Pudding dusted with Pumpkin Pie Spice
Or
- Ideal Protein Chocolate Muffin dusted with cinnamon and nutmeg

Special Note: If you are on the Alternative protocol, you could even add in a sweet potato with cinnamon and nutmeg drizzled with Walden Farms Syrup or a whole wheat dinner roll (group1). Another choice would be to add a serving of parmesan cheese on top of the mashed cauliflower (group 3)

It can be difficult to eat differently than those around you, but bask in the knowledge of how you are feeding your body! You will not feel sick by over eating, you will not feel guilty for eating high-fatty food, and you WILL feel energetic and can better enjoy the company around you, which perhaps normally you do not have the opportunity to see.

Be mindful of what you consume during these cold and festive winter months. When your New Year’s Resolutions rolls around, maybe this year it won’t be to loose the weight you gained over the last three months. You will be so proud to have not gained weight during the easiest time of year to do so.

Stay active, eat health and live better the rest of 2010 and into 2011.

Have a safe and healthy Thanksgiving holiday!
BodyLanguage

EASY Mashed Cauliflower
- Steam med. head of cauliflower till well done
- Place cooked cauliflower, ½ tsp. olive oil, garlic, rosemary, oregano and sea salt in a food processor.
- Blend till smooth
- Top with fresh cut chives
- Enjoy you healthy helping of mashed “potatoes”

Have an Ideal Protein Thanksgiving!

So you are on Ideal Protein during the holiday season and you want to try to "be good" and stay on track, but you are wondering what to do!

Here are our Top 10 Helpful Hints from the team at Body Language regarding how to stay on track on Turkey Day:

1. Get Active! Plan to be part of a Turkey Day race like the Hobbler Gobbler (http://www.active.com/running/rio-rancho-nm/hobbler-gobbler-thanksgiving-day-run-2010) or go for a long walk before AND after the feast to work off some of those extra calories.

2. Drink 16 ounces of water 30 minutes before dinner time.

3. Eat plenty of turkey, salad, and veggies and stay clear of the fattening stuff/carb-loaded stuff.

4. Pick ONE Thanksgiving Day favorite and have a small portion of it...wine counts!

5. Give Thanksgiving Day leftovers to a local homeless shelter so you are not tempted the next day.

6. Try to be the chef! If you cook it, you know what is in it...host the big day at your home.

7. Celebrate the day with games, outdoor activities, and crafts...not just food!

8. Eat early! Have that big meal as early as you can and try not to eat and then sleep.

9. Don't go for seconds! Get your plate and fill it one time only...that is all you need.

10. Enjoy your holiday knowing you are not going to gain weight. (Unlike most Americans!)


Happy Thanksgiving!

The BodyLanguage Team

Are You Drinking Water?

Sometimes it is easy to forget to drink the necessary amount of water each day, but it is important to remember how crucial it is to keep yourself hydrated.

There are many benefits to drinking water:

- Flushes out toxins of the body.

- Aides in weight loss. Keeping yourself hydrated keeps your liver and kidneys performing at their peak. When we are dehydrated the liver helps the kidneys function therefore our liver is not able to metabolize excess fat.

- Moisturizes our lungs, joints and bones.

- Enables our bodies absorb nutrients.

- Regulates body temperature.

- Maintains muscle mass and aides in quicker recovery time after work outs


Side affects of not drinking enough water:

- Fatigue
- Dry skin
- Thirst, which can be mistaken as hunger
- Constipation
- Irregular blood-pressure
- Muscle cramps
- Kidney problems
- Migraines

Many of these side affects are also among the side affect of Ideal Protein phase 1 and 2, which is why it is so important to drink water. Keeping hydrated is vital to a positive and successful experience while on Ideal Protein and throughout your life.

So remember to drink half your body weight in ounces of water/day + 2 oz glasses extra for every coffee or tea you consume. You will feel better and see a difference in your physical appearance.

In Good Hydration,
BodyLanguage Team

Embrace Ideal Protein!

I found that while on Ideal Protein the first week was difficult. Going through the initial process of taking out the carbohydrates and sugars from my diet was rough to say the least, but after going into ketosis I felt great and it was then a process of Ideal Protein becoming routine. Into my second week, I was okay, in fact I was better than okay. I felt great, I was organized and well prepared and had no issue continuing through all the phases. I learned a great deal about myself as a person during this program, but one thing I would like to share is FOOD!

While on Ideal Protein, I learned to cook. To further clarify, I could cook before, but with such limitations on this program IP forced me to become creative. I took a look at the approved seasoning and got very friendly with them, also Walden Farms saved me from boredom. These products allowed me to take my favorite meals and modify them to fit Ideal Protein. A client of Ideal Protein and BodyLanguaguage enthusiast told me just the other day of a wonderful recipe I would like to share and hopefully you can not only prepare this dish yourself, but become inspired to cook in new ways!

Green Chile Alfredo with Chicken and Pasta, Really??

- Spiral cut zucchini and cooked it like you would pasta, but only for a minute or two.

(run cold water over after cooking to ensure not to OVER cook the “noodles” and drain)

If you’re like me, I don’t have a pasta maker, so cut your zucchini in long flat strips...and voila you have fehttuchini!

- Bake Chicken till almost done, you can use a bit of your approved oil here.

- Saute green chile, it is after all, chile season, can you smell it in the air?

- Cut up 5 oz. of chicken into the skillet with the green chile.

- Pour some Walden Farms Alfredo Sauce into the skillet with the chicken and green chile to heat the sauce and finish cooking the chicken and chile.

- Once this is hot, pour over your zucchini pasta, sea salt and pepper to taste.

ENJOY and Ideal Protein approved Green Chile Chicken Alfredo Pasta dish!

Although I am in the maintenance phase of Ideal Protein, I still make many meals as though I am on phase 1 or 2. I don’t seem to miss the carbs. In fact, I am eating more than I have before. Each day I make sure to consume four to five servings of veggies, I have cut down on my fruit which has in turn cut down on my cellulite, and I eat my protein of course! Not to say I don’t eat bread, pasta or foods high in carbohydrates because we (humans) do need that, but I definitely find I eat other food groups first and then have a serving or two of carbohydrates daily. I feel great, look great and am so glad I went on Ideal Protein.

Ideal Protein allowed me to loose 12lbs fast and changed the way I think about food for life. This is a life-style change, it needs to be or you will find yourself gaining the weight back. So please embrace Ideal Protein, don’t just follow the plan, but learn how to prepare food in a better more health conscience way.

Body Language Team

Curb Your Cravings

Whether you are only beginning your Ideal Protein weight loss journey or if you are in your maintenance phase, one of the situations you may encounter is how to deal with cravings. Food cravings come in many forms and can strike at different times, but are usually not tied to actual, physical hunger. Here are suggestions given in Clean Eating Magazine, along with suggestions from The Body Language Team, to help you keep your cravings in check:

1. Stay well nourished: As your Ideal Protein protocol suggests, and as guided by your IP coach, have several smaller meals through the day in order to keep hunger at bay. By spacing your meals and snacks every 3 – 4 hours apart you’ll keep hunger under control, rev-up your metabolism, and keep your blood sugar stable throughout the day.
2. Be well rested: Adults need 7 – 8 hours of sleep per night. If you’re not getting sufficient sleep and rest then aspects of your brain chemistry are affected which could trigger cravings for carbohydrates. Rest and recovery are an essential part of success in weight-loss.
3. Exercise: Staying active can help curb your cravings by releasing “feel-good” hormones, plus it’s a great way to stay occupied until a craving passes.
4. Avoid food triggers and cues: If part of your daily routine sets you up for an urge that you can’t pass up, then it’s time to change your routine! If you’re in the habit of snacking while watching TV at the end of your day, then try reading a book or magazine in another room, going out for a brisk walk, or having a relaxing bath instead. You’ll keep yourself occupied and hopefully get past the cravings.
5. Let the craving pass: Stop, breathe, take a moment to relax, and then let the urge pass. You might feel stronger to acknowledge the craving and let it recede with each exhale.
6. Carry a “talisman:” Whether it’s reading a special note with your favorite quote, wearing your Live Strong bracelet, or looking at an old photo of yourself at your heaviest weight, use something that will be a strong reminder that making a healthy choice is part of your new, daily routine.
7. Figure out what you’re really hungry for: Is it really hunger or possibly thirst? Try having a glass of water first. Do you need that sweet pick-me-up, or would some fresh air help to revive your senses? Before you reach for that item you’re craving, stop and ask yourself – What am I really hungry for? Use your journal to keep a log of those answers to keep track of how your surroundings are impacting your food choices.

Follow this list of suggestions when faced with powerful cravings. If you find coping with cravings is tough when faced with certain situations, take time to discuss this with your IP coach so they can help you be prepared. Remember, having some Ideal Protein snack options on-hand while at home, in work, or while traveling can also help keep you on track and keep you from reaching for food choices that can sabotage your progress.

The Body Language Team

Enjoy Your Vegetables

Foreword

So, you are eager to embark on another week of Ideal Protein. You’ve chosen your IP packs, and now you are perusing the select produce at the local market; however, another week of chopped raw veggies and unlimited lettuce is starting to sound dull. This week, how about spicing things up a bit and experiment with a little cooking! For those of you that are racking your brain for some innovative IP vegetable ideas– don’t worry. The Body Language Team has come up with some easy ways to help you prepare fresh vegetables (in advance) without getting stressed or losing valuable sleep!

Simple ways to cook fresh vegetables

During all phases of Ideal Protein

- Body Language Team ABQ -

Steaming

Steaming is fast and preserves vital nutrients in fresh vegetables. During phases 1 & 2, one might consider steaming broccoli, spinach, zucchini, asparagus, turnips and/or mushrooms – the other ‘select’ vegetables might get a little soggy if steamed. The best way to steam is to use a steaming basket, but if you don’t have one of these, a simple saucepan or pot will do. Add sliced vegetables and then about 1 1/2 inches of water or non-fat chicken broth. Then season with sea salt, 1-2 tsp. olive or grapeseed oil, your choice of additional dry spices/spice mixture (remember MSG Free/No Carbs!) – cover and simmer on medium heat until the vegetables are ‘al dente’ – just before tender. If the water gets low while cooking, just add a little more.

Oven Roasting (and grilling)

Roasting and grilling are quick, simple and excellent ways for cooking vegetables. First, slice a variety of vegetables or pick one of your favorites to use (again, for phase 1 try: broccoli, zucchini, asparagus, green bell peppers, or mushrooms). Then, in a large bowl, drizzle the vegetables with 1-2 tsp. olive or grapeseed oil (remember: use sparingly when you cook – you don’t want to go overboard – these oils are compulsory, but not unlimited). Add garlic powder, onion powder, sea salt and cracked pepper (or any dry spice of your choice – MSG Free/No Carbs). Place the vegetables on a cookie sheet lined with aluminum foil and roast at 350 degrees until tender. For grilling: lay out a sheet of aluminum foil, mist with non-stick cooking spray, add sliced vegetables and wrap the vegetables loosely with the foil. Place vegetables on a pre-heated grill and close. Cook until tender.

Stir-Frying

Place 2 c. of sliced vegetables in frying pan covered at bottom with any liquid for cooking such as water, non-fat chicken broth or a broth made from stir-fry seasonings (make sure there is MSG Free/No Carbs). Constantly stir the vegetables until they are crispy and glossy. Hint: add 5 oz. of cubed chicken breast, beef or pork or 7 oz. shrimp and cook through for an easy Asian-style meal.

Panning (sauteing)

Vegetables can also be cooked by the steam produced by their own vegetable juices. In a frying pan, add a 1-2 tsp. olive or grapeseed oil, 2 c. sliced vegetables and your favorite seasonings (i.e. fresh crushed garlic). Cover the pan, put it on medium heat, and stir often. Within a few minutes you’ll have spicy and crispy vegetables ready to eat! Panning/sautéing works best for spinach, asparagus, zucchini and shredded cabbage.

Hints:

• Like fresh/raw vegetables, you can also prepare cooked veggies in advance (J); just choose acceptable IP vegetables, chop and cook away!
• Veggies can be steamed in broth and then pureed in a blender for a quick vegetable soup.
• Try not to use too much water or broth – this could make the steamed and stir-fry vegetables bland (the flavor will escape the vegetables and linger in the liquid instead).
• Be creative with your spices – dried herbs, spices and other spice concoctions are excellent ways to keep your vegetables interesting and delicious. Use as much sea salt as you like!
• Remember during phases 1 & 2 you are allowed to steam, roast, grill, stir-fry or pan sauté the vegetables on the ‘occasional’ list 1 or 2x/week.
• Ideal Protein cookbooks are available to help you prepare gourmet meals – ask your IP coach about the Volume II Recipe Book.

Important Reminders:

• For phases 1-2 you MUST adhere to the select/occasional/restricted vegetable lists:

Select: Algae, Alfalfa, Asparagus, Arugula, Broccoli, Bean Sprouts, Cauliflower, Cabbage (red, pak choi, bok choy), Celery, Celeriac, Chicory, Collards, Cress, Cucumbers, Dill Pickles, Endive, Fennel, Field Salad, Green Onions, Green Bell Peppers (cooked) , Kale, Kohlrabi, Leeks, Mushrooms, Okra, Onions (raw only), Hot Peppers, Radicchio, Radish, Rhubarb, Sauerkraut, Soya, Sorrel, Spinach, Swiss Chard, Turnip, Watercress, Zucchini

Occasional: (for phases 1-2 you may choose two items only per week from this list): Brussels Sprouts, Beans (Green & Wax), Eggplant, Hearts of Palm, Peppers (all colors other then green - cooked) Rutabaga, Snow Peas, Swede, Tomato

Not permitted: Artichoke, Avocado, Beets, Carrots, Chick Peas, Corn, Parsnips, Peas, (all) Potatoes, Pumpkin, Sweet Corn, Squash, Yams

Seasonings: Apple Cider Vinegar, Fine Herbs, Garlic, Ginger, Lemon, Lemon Grass, Hot Mustard, Hot Sauce, Soya Sauce, Spices (MSG Free/No Carbs), Tamari Sauce, White Vinegar- NO BALSAMIC or REDWINE VINEGAR!

Remember: serving sizes must be respected with no more/no less then indicated for each phase.

Ideal Protein Supplements

What is the big deal about taking the IP supplements?

Firstly, we want to ensure you are getting all of the essential nutrients. The supplements are designed to supplement your nutrition on this diet, however if you plan to exercise at more than a very moderate level, your body will require even more. For instance, your body will require more cal/potassium per day as well as anti oxidants and omega 3’s. We will discuss the importance of and need for anti-oxidants below. First, the calcium supplements...

The use of different forms of calcium is common in pharmacy and is indicative of a higher quality supplement. Calcium citrate in the cal/pot is more absorbable than calcium carbonate but is taken in smaller quantities. Calcium carbonate in cal/mag is less absorbable than citrate but is more alkaline than citrate and will support the body’s acid/balance. This diet essentially puts your body in an alkaline state which creates a great reduction of inflammation for the PH and thus is much healthier for the body as well as allows more fat to be burned as fuel..

So what about the Anti-oxidant supplements?

Anti-oxidants fight off free-radicals which are particles that wander through the bloodstream and promote degenerative diseases, cancers ect. Stress, excessive exercise, pollutants, refined foods, pesticides, medication, radiation, UV rays, and tobacco use all contribute or create free radicals. Anit-oxidants, "the good guys," are found in fruits, vegetables and grains. If you are on phase 1 and 2 it would benefit you to get some pharmaceutical grade anti-oxy from your coach which contain green tea, alpha lipoic acid, turmeric, bilberry, and resveratol since you still are not able to eat fruit and grains.

So who needs to take the anti-oxidants?

- People who are in high-stress jobs

- Smokers

- Athletes

- People who have a low intake of veggies

- People who are dealing with sickness or infection (either viral or microbial)

Next time, we will discuss the Enzymes!

Stay mostly alkaline everyone!

The Body Language Team