Exercise and Ideal Protein

While intense exercise is not recommended while on the Ideal Protein protocol, there are things you can do to stay active and strengthen your body. Incorporate walking or biking into your daily activity. Yoga and Pilates are also great ways to stay fit or increase your fitness level while dieting. Just remember to keep the intensity at a low level. You should be able to carry on a conversation while exercising. If you are too breathless to talk, ease up. And if you feel lightheaded at all, stop exercising immediately. Talk with your Ideal Protein Coach if you have concerns about starting or continuing your exercise routine. And check with your physician if you have any conditions that may require medical clearance prior to exercise.

Resistance bands are fantastic tools to have at home. They’re inexpensive, lightweight, don’t take up much room in the closet, and are easy to learn to use. You can get a great total-body workout with just a band or two. When you use resistance bands, you improve your balance and strengthen isolated muscle groups. You can also vary the tension to gradually challenge yourself.

bands

Some muscles in your body are stronger than others, so you’ll want bands in 2-3 different tension levels to start. I recommend visiting your local sporting goods store and asking for assistance in finding the right levels for you. If you have access to a gym, seek out a personal trainer or knowledgeable staff member for help.

Resistance band exercises don’t need to be complicated to be effective. Here are some great beginner exercises from POPSUGAR Fitness to get you started:

Easy Resistance Band Exercises

Once you feel like you’ve mastered the bands, you can move on to more advanced moves. Greatist.com has a comprehensive list of 33 band exercises you can try:

33 Resistance Band Exercises

Start slowly. You may feel some muscle fatigue and soreness following a workout. Give your muscles a day of rest if you do. And as always, drink lots of water! You’ll want to drink an additional 16-20 ounces of water during exercise.

Good luck!

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All About Coulis

Coulis (pronounced “koo-lee”) is a simple, thick sauce made from pureed vegetables or fruits. It’s very versatile, and can be used as a base for soups, an accompaniment for fish, roasted meat or vegetable dishes, or even as a dip. Plus, it’s a great way to use up leftover veggies! Having company for dinner? Use coulis to jazz up your dishes and make them look more sophisticated.

coulis

Try this recipe for Bell Pepper Coulis, or experiment with your own!

  • 2-3 large red, yellow or orange bell peppers
  • 2 oz. extra virgin olive oil
  • 2 Tbsp. chopped shallots
  • ¼ cup vegetable stock
  • 1 Tbsp balsamic vinegar
  • Kosher salt & ground white pepper, to taste
  1. Remove the core, seeds and membranes from the peppers and roughly chop them.
  2. Heat a heavy-bottomed sauté pan over medium heat for a minute, then add the olive oil and heat for another minute.
  3. Add the shallots and sauté for a minute or two or until they’re slightly translucent.
  4. Reduce heat to low, add the chopped pepper. Cover and sweat for about 15 minutes or until tender.
  5. Add a couple of tablespoons of stock and cook for another minute or two.
  6. Remove from heat and puree in a blender.
  7. Tip: Use care when processing hot items in a blender as the hot steam can sometimes blow the blender lid off. Start on a slow speed with the lid slightly ajar to vent any steam, then seal the lid and increase the blending speed.
  8. Add vinegar, adjust consistency with remaining stock, and season to taste with Kosher salt and white pepper.

Click on the link below to watch a video from lowfatlowcarb.com for a demonstration on making coulis!

Vegetable Coulis

Happy cooking! Enjoy!