Were You Born With A Sweet Tooth? Test Your Sugar IQ…

How much do you really know about sugar…it’s aliases, where it hides, what it does to your body?  Take this WebMD quiz and find out!

http://www.webmd.com/diet/rm-quiz-sugars-sweeteners?ecd=wnl_din_042415&ctr=wnl-din-042415_nsl-ld-stry_1&mb=fu3h9IsHtnJVeE0RZ6CXuRXFE73IOX1c1gG2239dAFo%3d

various types of sugar

Are you taking your vitamins and minerals?

On the Ideal Protein diet, multivitamins, calcium magnesium, and potassium calcium are required.  As days go by sometimes people get a little lazy, or forgetful, or just irregular about taking them.  Understanding why you need them might help. 

On any calorie restricted diet, dieters may miss out on nutrients simply because they are eating less food.  That is true of the Ideal Protein diet.  Also consider that whole groups of food are missing from the diet as well.  Without dairy products, there can be a deficiency in calcium; and fruits, grains and starchy vegetables, which are a rich source of potassium and calcium are also missing. 

If you haven’t been regular about taking your vitamins and minerals, getting back on track is important.  Keep your bottles out in plain sight near where you eat, so you will remember.  Keeping a food journal is another way to remind yourself to be consistent.

Diet Plateau Solutions

Is your weight loss slowing down or coming to a halt?  Here are a few things you can try:

1. Be detailed in your food journal.  Don’t leave anything out, especially any added sauces, dressings, marinades, and beverages.  By paying attention and recording everything you eat, you may find that a few little things have slipped back in to your diet.

2. Eliminate all restricted foods for a week or two.  It’s possible that you have slipped out of ketosis, and need to restrict carbs even more for a short time.  Having a restricted food item every day can still be too much for some dieters.

3. Have a beginners attitude.  Give it your all.  As time passes on a diet, it’s possible to get a little lazy, or to allow yourself a little cheating.  Being strict with yourself, and renewing your commitment will help you reach your goals more quickly.

4.  It could be time for a detoxifying cleanse.  Fat cells hold onto toxins and other compounds.  As fat is burned, those toxins are released into your system, then filtered by your liver and kidneys.  Your liver is essential for the weight loss process.  A cleanse can help support liver and kidney function and improve bowel function, often helping dieters bust through a plateau.

5. Start moving.  You don’t have to exercise for the Ideal Protein diet to work, but some movement can certainly help.  Walking, hiking, biking, playing an active game of tag–anything that you enjoy can be helpful.

Work with your coach to find the options that work the best for you.

Restricted Foods on the IP Diet

You probably know that many of the Ideal Protein foods are restricted, but do you know what that means?  Restricted foods have higher carbs than non-restricted foods, so you are limited to no more than 1 per day or 7 per week.  For example, The Spaghetti Bolognese has 20 g. of carbohydrates, while the Peach Mango Drink has only 1 g of carbs.  During phase 1 and 2 of the Ideal Protein program, your carbohydrate intake is limited to between 25 and 45 grams of carbohydrates per day, and that includes the 4 cups of vegetables that you eat at lunch and dinner.  You can easily see that if you eat more than one restricted food per day, your carbohydrate intake would be too high to go into or maintain ketosis.

What foods are not restricted?  All of the drinks, all of the puddings, most of the soups, both omelets and the crispy cereal.  Restricted foods include all of the bars, all of the crunchy snacks, the Vegetable Chili, Spaghetti Bolognese, Maple Oatmeal and both pancakes.

If you want to reach your goal by staying in ketosis, choose the non-restricted foods more often.  Enjoy!

Yes, You can enjoy your favorite espresso beverages!

You don’t have to give up all your favorite things.  Try one of these substitutes and stay on track on the Ideal Protein Diet:

Iced Mocha: Order an iced Doppio (double shot) in a 16 oz. cup and pour a ready  made Chocolate Drink into it.

Iced Vanilla Latte:  Use the ready made Vanilla Drink in your doppio on ice.

Hot coffee beverages can also be made at home.  Mix Vanilla, Chocolate or Cappucino Drink Mix with brewed coffee in a large mug. Stir with a small wisk until well blended and a little foamy.

Sprinkle ground cinnamon or nutmeg onto any drink.

What is Ketosis?

Maintaining ketosis is key to your success on the Ideal Protein Diet.  But what exactly is ketosis.  How do you know if you are in ketosis, and what can you do to stay there?

Ketosis is a 24/7 fat burning mode.  After following the Ideal Protein Diet for 4-5 days, your body will have burned through its stores of glycogen, sugar stored in your muscles and liver, and your main source of energy.  This is because you are eating very few carbohydrates.  Once the glycogen stores are depleted, your body will turn to stored fat for energy.  The breakdown of these fat cell produces ketone bodies, which become your main source of energy.  If you are in ketosis, it means you are burning fat!  The bonus is that ketosis naturally suppresses appetite, making it even easier to follow the diet!

Some signs that you are in ketosis are:

Bad breath–your breath may smell or taste like acetone.  You can deal with this by using a mouth spray, chewing sugarless gum, or rinsing with mouth wash.  Avoid eating sugary mints, which have carbohydrates and can actually take you out of ketosis.

Dark colored urine–at the beginning of ketosis, your body may not be used to using ketone bodies for energy, so some spill into your urine , making it darker in color.  This will subside (as will the bad breath) as your body becomes more proficient at using ketone bodies.

Ketostix–these are test strips, which can be purchased at the drug store or online that you can use to determine if you are in ketosis.  They test the amount of ketones in your urine, and give you a definite answer about the state of your body.

You can stay in ketosis by following the Ideal Protein Diet protocal to the letter.  DON’T CHEAT!  The IP diet provides 25-40 grams of carbohydrates.  Some people may need less, so watch for the signs of ketosis.  Your IP coach can work with you more closely giving you information and suggestions you need to stay in fat burning mode.

For more information about ketosis, read this post on the Blog of Dr. Michael Eades:

http://www.proteinpower.com/drmike/ketones-and-ketosis/ketosis-cleans-our-cells/

Welcome our newest Ideal protein coach!

We are pleased to announce a new addition to Banic Chiropractic and Massage.  Heather Christensen has joined our team as an IP Diet Coach.

Heather is a graduate of the Fitness and Nutrition Consultant program at the BodyMind Academy in Bellevue, Washington. Her studies were based on an integrated approach to wellness, which considers the whole person– body, mind and spirit– in making permanent lifestyle changes. For the last 6 years Heather has been sharing her passion for food, fitness and good health by teaching seminars, workshops, and by coaching individuals. She emphasizes whole foods, mindful eating, stress reduction, and healthful weight management.

Heather’s other life experiences include teaching Yoga for the last 9 years, as well as teaching English, social studies and journalism to junior high school students, where she shared her love of poetry, reading, and writing. Heather also spent several years in the restaurant industry in every aspect of service and food preparation. She has two vibrant, healthy, joyful sons and loves to spend time with her family camping, fishing, hiking, biking, going on road trips and finding adventures near and far.
Heather’s contact info:
banicipcoach@hotmail.com
(425) 591-7010

Questions and Answers #1

Question:

I am frequently asked, “How do you keep going without cheating? How do you not give up?”

Answer:

I have a secret… I love to eat at restaurants. Did you expect that? I would be a complete liar if I said I have never once cheated a teensy tiny bit when on this diet (or any other for that matter), but it has never been worth it, especially when you’re dedicating all this time and money to your goals.

The secret is – eating at restaurants does not have to mean you’re cheating! I’ve found a couple of places that I now like to frequent, and they may surprise you.

  • Red Robin – You can order 2 sides of chicken breast, and steamed broccoli. You do not have to order a meal; you can create your own from their sides menu. You may or may not see chicken breast as an offering on the side menu, but ask anyway. I will also occasionally order a “natural” burger with a lettuce wrap (they make you a “bun” out of lettuce leaves), with extra tomato and pickle, onion, and mustard). I have them replace the side of fries with a side of broccoli. Totally delicious, feels like a treat (cause it’s kind of like a sandwich!), and on plan!
  • Buffets – Okay, I know, I know. You have to be rolling your eyes at this one. IF you can be a good girl (or boy) and not overeat, buffets can be great because YOU can create your own “special order” items. A lot of places offer steamed veggies, salad bars, and a lot of different meat choices. I have no problem finding fish, green beans, “taco salads” with salsa dressing, and other choices. You have to remind yourself that you’re not there for “all you can eat,” but for what you can eat.
  • McDonalds – Order two “side salads” from the dollar menu, and have them add a chicken breast to each one. Pick off the carrot shavings to be truly IP friendly. Ask for mustard on the side. I add mustard to the chicken breast, cut it up really small, and eat a bit of chicken breast with the salad and it kind of tastes like a chicken salad sandwich. Pretty inexpensive, and convenient!
  • Taco Time – This is one of my favorites. Order a large chicken taco salad. Tell them to take off the cheese and give you extra chicken instead. Have them use “heavy pico” for dressing. I always order a couple extra servings of pico and a medium salsa. DEE. LISH. US. Delicious.

These are my stand-by’s – they’ve been getting me through this with flying colors. They are on plan, and they make me feel “human.” It’s important to me to get out with my family. Cheers, and happy eating!