OCTOBER NEWSLETTER 2011 IDEAL WEIGHT MANAGEMENT it’s all about getting healthy! 9127 SW 52nd Ave, Suite D103 Gainesville, Florida 32608 352.327.4120 www.IdealWeightManagement.com I guess I’ll have to take the risk of getting my house covered in toilet paper this year, but there will be no candy given out at Halloween at our house. Let’s face it, do our kids REALLY need an entire pillow case full of candy that will not only rot their teeth out but give them a sugar high? Do we really want to have it in our house and be tempted with our favorite chocolate bar staring us right in the face? Join with IWM and refuse to give candy to kids. There are plenty of great options and you can find more at your local party store. Check out these ideas to get you started: • glow sticks and glow necklaces • raisins • pretzels • pencils and erasers You can ﬁnd Ideal Weight Management • treasure box items (rings, small games, etc.) on Facebook and read through posts And don’t forget the Candy Buy Back at Kids Only from the IWM community, browse photos Dental! Ask us for more info, maybe you can make and get the latest updates! a little money and give your candy to a good cause. What’s New? Introducing “My Ideal Recipes” a brand new recipe book written by Chef Verati. This hardcover book beautifully illustrates each recipe with simple instructions. As a bonus, Chef Verati’s email is included so that dieters may contact him directly for any preparation questions. With 250 choices, each compliant with Phase 1 and Phase 2, you will never wonder again what to make for dinner or lunch! Price: $30 Spread the word about IWM and earn FREE Ideal Protein Food: Do you love what we’ve done for you? Are you healthier, making better choices and working towards your ideal weight? Tell a friend, a co-worker or a loved one about Ideal Weight and the Ideal Approach. You earn a free box of food for every referral that joins. Spread the word of wellness... Ideal Weight Thanks YOU. 1 Ide a l P ro t ei n A p p r o v e d Re c i p e s Phas e 1 and 2 Ginger Lime Slaw More ways to use your All Phases, Veggies Ingredients: • 1 cup shredded red cabbage • 2 cups shredded green cabbage • 1/4 cup chopped green onion • 3 tbsp lime juice • 2 tbsp chopped fresh cilantro • 1 tsp olive oil • 1 1/2 tsp grated fresh ginger • sea salt and pepper to taste • 1/8 tsp red pepper flakes (optional) • 1-2 tsp splenda (optional) Chill cabbage, onions and cilantro. Combine lime juice, oil ginger, salt & pepper and Spenda (or Stevia) in a small bowl. Toss the salad with the dressing. Refrigerate salad at least 10 minutes before serving (overnight is better). Ideal Protein Foods! Caramel Frappuccino 1 IP serving •1 Ideal Protein Butterscotch Pudding •1 - 3 tsp of cinnamon •1 packet Splenda or Truvia •1/2 cup of ice •8oz of cooled coffee Blend all ingredients together and enjoy! You can also use an instant coffee pack and water in place of the coffee, just be sure to get one that is plain and without sugar. Roasted Edamame Salad Dinner Protein and veggies (see note at bottom) Ingredients: • 12 oz. fresh or frozen shelled edamame • 1 cup chopped green, yellow and red peppers • 1/4 cup finely diced scallion • 1 clove garlic, minced • 1 Tbsp olive oil • 3/4 tsp real sea salt • 1/4 tsp black pepper • 1/2 cup chopped fresh tomato • 1/4 cup chopped fresh basil leaves • 1 Tbsp white wine vinegar Preheat oven to 400 degrees. Place the edamame, peppers, scallion, garlic, olive oil, salt and pepper into a 13 by 9 metal pan and stir to combine. Place on the middle of the oven and roast for 10 to 15 minutes, just until the edamame begins to brown. Remove from the oven and place in the refrigerator until completely cool, approx 30 minutes. Add the tomato, basil and vinegar to the edamame mixture and toss to combine. Serve chilled or at room temperature. NOTE: About 1 cup of edamame is equivalent to 1 whole foods serving of protein. You can adjust the edamame in this salad to make it more or less, depending on if you want this to be a simple side dish or your entire meal. Spinach Soup 1 IP servings • 1 Ideal Protein Leek Soup • 2 cups fresh spinach • sea salt and pepper to taste Cook the fresh spinach with 1 tsp olive oil, a pinch of nutmeg and a squeeze of lemon. Add Leek Soup to a blender with 8 - 16ox hot water (1-2 cups depending on taste and if you want think or thick soup). Be careful that the water is NOT BOILING or you may create too much pressure with a closed blender lid which can pop off and burn you. Add the cooked spinach to the soup and blend. You can pour into bowl and microwave for 1 minute to get piping hot if desired. Spice with sea salt and pepper. You can add a boiled egg white if desired. *VARIATIONS: You can do this with pureed asparagus too and if you add pureed cauliflower it will thicken the soup and add more flavor (and veggies). Pot Roast and Sauerkraut in Crock Pot Dinner Protein and veggies Ingredients: • 5 lb pot roast • 2 tsp. real sea salt • 2 tsp. pepper • 2 tsp. garlic powder • 1 tsp caraway seed • 16 oz. sauerkraut Place pot roast with seasonings and sauerkraut in crock pot. Cook on low 6 to 8 hours. Yes, it’s that easy! Pumpkin Pie Milkshake 1 IP servings • • • • • • 1 Ideal Protein Vanilla Pudding a splash of almond extract 1 tbsp WF Marshmellow Cream Pumpkin Pie Spice (to taste) 1/2 cup of ice 8 oz water Blend all ingredients together and enjoy! 2 Salad Gingerbread Chicken All phases, dinner protein Ingredients: • • • • • 4 chicken breast 4 tsp olive oil 1 tsp (or more to taste) Gingerbread spice 1 packet Truvia or Splenda additional cinnamon if desired In a bowl, add olive oil, gingerbread spice and sweetener. Blend. Add chicken and let marinate for 5 - 20 minutes. Grill Chicken on bbq or non-stick pan. Note: You can use this marinade for veggies too! Tandoori Vegetables All phases, veggies Ingredients: Dressings Ginger Dressing • • • • • • • • Ingredients: 2 tbsp rice or cider vinegar 1 tbsp grated ginger root 1/3 cup olive oil 1 tbsp soy sauce 1/4 tsp Splenda or Stevia 1/4 tsp Redmond’s Sea Salt 1/4 tsp pepper 1/4 tsp hot pepper sauce 3 - 4 turnips 1 small rutabaga 1 head of cauliflower (or 1 pkg frozen) chopped onion optional, but really good: radishes, celery, broccoli • tandoori paste (sugar free) or spice • 2 tsp olive oil • sea salt Mix vinegar with ginger and let stand for 2 minutes. Strain into a bowl, press to extract liquid. Whisk in oil, soy sauce, sweetener, salt, pepper and hot pepper sauce. Preheat oven to 425 degrees Fahrenheit. Cut turnips and rutabaga into bite sized pieces. Boil them in water with sea salt until cooked, but still very firm. Add cauliflower in about 3 -5 minutes before taking out. Drain. In a bowl, add the cauliflower, turnips, rutabaga and other vegetables. Add 1 generous tablespoon of Tandoori Paste (or 1 - 2 tsp Tandoori powder with 2 tsp olive oil). Stir until blended. Spread vegetable in a baking pan on parchment paper. Bake for 10 minutes being sure to check that the vegetables do not burn. You may need to cook a bit longer, so taste if before plating. Spoon onto a plate and drizzle with a little more tandoori paste. You can sprinkle with fresh herbs (basil, oregano, or thyme) for a little extra taste. • 1/4 cup olive oil • 3 tbsp lime juice • 2 tbsp chopped fresh coriander • 1/2 tsp Redmond’s Sea Salt • 1/2 tsp ground cumin • 1/4 tsp pepper • • • • • Coriander Dressing Ingredients: In small bowl, whisk together all ingredients. Broccoli and Cauliflower Salad All phases, vegetables Ingredients: • • • • • • • • • • 1 bunch fresh broccoli 1 head cauliflower 1 4-oz can sliced mushrooms, drained 3 stalks celery, finely chopped 1 medium red onion, finely chopped 1 cucumber, peeled and thinly sliced 1 lemon, juice and zest 1/2 cup olive oil 1/4 cup apple cider vinegar sea salt and pepper to taste Wash broccoli and trim off leaves. Remove stalks and cut florets into bite-sized pieces; place in a large bowl. Repeat process with cauliflower. Add remaining vegetables to the bowl. Squeeze the juice of the lemon over the veggies, then add zest. Gently toss veggies. Add olive oil and vinegar, tossing while doing so. Taste the veggies and add salt and pepper to taste. Dressing should be light and should not have veggies swimming in it. Marinate 2 hours or more. 3 Has your doctor reduced your prescriptions? If so, please bring us your empty prescription bottle (with all personal information removed or well-covered) so that we can add it to our clinic collection. We will give you a free IP meal for each bottle you donate. *DO NOT try and adjust medications without the advice of your doctor. What’s next? This is what we ask so many clients when they have reached their weight loss goal. Exercise and being active is an integral component of our maintenance program and has many health benefits. When your health coach tells you that you’re ready, it’s important to incorporate exercise. While some will start with goals such as walking a 5K, we know that we have others that will make big plans to run a marathon. At IWM, we are trying to support clients in all areas of wellness and so we have created our Active Team. IWM Active Team Our goal is to support YOU, participate in some local events together and motivate each other to keep exercise in our daily routines. So here’s your first challenge: On Friday, December 2nd at 6:00pm, the Haile Village will be hosting the Reindeer 5k Run/ Walk. Entry cost is $25 and all proceeds will be donated to the Sebastian Ferrero Foundation and Alachua County Girls on the Run. You can walk it, ride your bike, bring your dog and wear your most festive gear. Get registered before Nov. 15th to guarantee that you’ll get the race shirt size that you request. Here’s what we are doing for our registered IWM Clients: Show us a copy of your registration and get a free IWM Active Team (very good quality) shirt! And...we will have a little post-party in our clinic with plenty of post exercise protein (ahhh.....yes....and those peanut butter bars!). To register: Go to www.Active.com and at the top of the page, search Gainesville, Fl Reindeer Run. You can register there and join the fun! Stay tuned for more IWM Active Team Events! Now Open: The Goody Basket Right next door to IWM and yes, they have several “legal” quick grab options. Tons of fresh salads and raw veggies not to mention fantastic candles and other small gift items. Yes, it’s approved, BUT...be warned, there are also some tempting treats that you’ll need to avoid. 4