Inflammation and Your Health, Plus a Delicious Recipe!

Inflammation is the body’s natural response to injury or infection. There are two types of inflammation: acute and chronic. Acute inflammation is normal and helpful. It’s immediate and temporary. Chronic inflammation, on the other hand, is persistent inflammation that has gone out of control. This ongoing inflammatory response causes damage to the body that leads to a variety of diseases.

chronic inflammation

Follow the link below for helpful, straightforward information about chronic inflammation and the different ways it can affect your body.

Read on for a delicious pan roasted salmon recipe, high in heart-healthy, ANTI-INFLAMMATORY OMEGA-3 FATTY ACIDS– and IP Phase 1 friendly!



  • 1 teaspoon basil leaves
  • 1 teaspoon garlic powder
  • 1/2 teaspoon oregano leaves
  • 1/2 teaspoon crushed rosemary
  • 1/2 teaspoon sea salt
  • 4 (4 oz) salmon filets with skin
  • 1 tablespoon + 2 teaspoons olive oil
  • 2 tablespoons stevia
  • 1 medium fennel bulb cored and sliced
  • 1 cup cherry tomatoes
  • lemon wedges
  1. Mix all seasonings in medium bowl. Sprinkle 2 teaspoons over salmon. Set aside remaining seasoning mixture in bowl.
  2. Heat 1 tablespoon of the olive oil in large skillet on medium-high heat. Place salmon, skin-side up, in skillet and cook for 5 minutes.
  3. Add stevia and remaining 2 teaspoons oil to seasoning mixture in bowl and mix well.
  4. Add fennel and tomatoes tossing to coat.  Turn salmon fillets. Place fennel mixture around salmon in skillet. Cook 6 minutes or until fish flakes easily with a fork. Serve with lemon wedges.


Rotini with Sauteed Veggies!

Not sure what to do with your Ideal Protein Rotini? Try this delicious Phase 1-4 friendly recipe!



  • 1 pgk Ideal Protein Rotini
  • 1/2 c summer squash (or zucchini), chopped
  • 1/4 c onion, chopped
  • 1/2 c bell peppers, chopped
  • 1/4 c tomato, chopped
  • 1/2 c kale, rough chopped
  • 2 cloves garlic, minced
  • chicken stock (if desired)
  • sea salt/pepper, extra virgin olive oil


  • Pour IP Rotini in to boiling salted water
  • Saute peppers, onions, zucchini and kale in pre-heated pan with 1/2 tbsp olive oil for approx 5 minutes, add minced garlic and saute for approx 2 minutes, add 2-3 tbsp of chicken stock and let simmer to soften up the kale & vegetables further.  Add in tomatoes and saute until rotini noodles are cooked through.
  • Add noodles to sauteed vegetables, finish with sea salt and pepper (and extra EVOO if desired)
  • Enjoy!

Stress-Eating: Why you do it and how to stop it


We often talk about stress or emotional eating with our Ideal Protein dieters. Reaching for the foods that we think will make us feel better is such an automatic response that we don’t even realize it’s happening. But what if you were able to stop yourself before the damage occurs? What if you could imagine in your mind a red light, or even a yellow light, at that trigger moment, that would stop you or slow you down and give your mind and your body enough time to contemplate the situation and make a better choice? That stop sign can be as simple as walking outside and breathing fresh air even for a minute or two. Or pause wherever your are and take ten deep, cleansing breaths. Do 10 jumping jacks, turn on some music and dance, call your mom. Your options are endless. Before you know it, that habit of reaching for the chocolate or the chips or the jelly beans will be long gone.

This CNN Health article gives a good explanation about the physiological reasons why we eat when we’re stressed. Read on…

Steak And Eggs??? You bet!

Try this mouth-watering, Phase 1-friendly recipe for dinner tonight!

Check out for more recipe ideas!r125._steak___eggs-xcnkh


  • 5 oz rib eye
  • 2 eggs
  • 1 cup mixed bell peppers, chopped
  • 1 cup green onions, chopped
  • 1/2 tsp grape seed oil
  • 1/4 tsp paprika
  • sea salt & pepper, to taste


Preheat oven to 375°F
Season rib eye with sea salt and pepper before cooking.
In a hot non-stick pan, add rib eye; let sear on both sides and set aside.
In a medium sized bowl, mix together, 1 egg, bell peppers, onions, sea salt and pepper.
Now, on a small baking sheet, place rib eye in the center and put in oven; let cook.
In the same hot non-stick pan with grape seed oil, add egg mixture; scramble.
Now in another baking sheet, add scrambled eggs and place in oven.
Again, in the same hot non-stick pan with remaining grape seed oil, add egg; cook sunny side up.
Once the rib eye is cooked, place on a plate and add scrambled egg and sunny side up egg.
Lastly, sprinkle with paprika.
Ready to serve! 

Recipe of the week: CEVICHE!

Ceviche is a seafood dish popular in coastal Central and South America. It is made from fresh, raw fish cured in citrus juices. As the fish is not cooked with heat, it must be PREPARED FRESH. Enjoy!


1/2 lb of white fish

3 large limes

1 lemon small

1 medium tomato, diced

Smash up or finely chop the garlic and mix with the salt. add the garlic lime and lemon juice, along with the diced tomatoes and any optional extra flavors you desire such as basil, fennel tops or dill.  white fish fillets on a platter. spread over the fish, making sure it is completely covered. Let it set for a few minutes and then turn the fillets over so both sides of the fish are well marinated. Cover platter and place in refrigerator. Turn the fish several times. Can be enjoyed after 8 hours. To finish, season to taste with the sea salt, freshly ground black pepper and lemon juice.


Does the warmer weather have you craving something cool and refreshing? Try these satisfying Ideal Protein Phase 1- and 2-Friendly Popsicle Recipes!

popsicles Dreamsicle Popsicles

5 oz cold water

1 packet Ideal Protein Vanilla Pudding mix

1 Tbsp Ideal Protein Orange Drink mix

Popsicle mold

Add all ingredients to shaker cup. Shake, pour into popsicle mold and freeze until solid.

Chocolate-Orange Popsicles

1 packet Ideal Protein Milk Chocolate Pudding mix

1 packet Ideal Protein Orange Drink mix

10 oz cold water

Popsicle mold

Add all ingredients to shaker cup. Shake, pour into popsicle mold and freeze until solid.

Wildberry Yogurt Popsicles

5 oz cold water

1 packet Ideal Protein Wildberry Yogurt Drink mix

Popsicle mold

Add all ingredients to shaker cup. Shake, pour into popsicle mold and freeze until solid.


Does Keeping a Food Journal Really Make a Difference?


It’s a fact– people who use a food journal to record the daily details of their diets are more likely to lose weight and keep it off long-term.


Maintaining a food journal does many things:

1) It helps you be more aware of what, how much and WHY you are eating.
2) It helps you identify areas where you can make even the smallest changes.
3) It helps you identify eating patterns –good and bad– throughout your day or week.
4) It helps you make better choices by taking the time to consider what you’re eating and whether or not you really want to write it down!

BE DETAILED. Include the following:

1) Time of day
2) Food– amount, portion size. Be honest and accurate! Don’t estimate, at least until you get the hang of it. Underestimating even a little every day can add up to extra pounds over time.
3) Hunger, on a scale from 1-10
4) Where– are you at your desk, in front of the TV, in the car, at home in your dining room?
5) How do you feel physically and emotionally, and how is your energy level on a scale from 1-10? Record this before AND AFTER your meals.
6) Water consumption (are you drinking enough?)
7) Supplements
8) Exercise/activity duration and intensity


Paper and pencil person? Find a small, spiral notebook to stash in your purse, pocket or car. Never without your smart phone? Research the volumes of diet apps out there, many of which can be downloaded for free.


Bring your journal with you to EVERY CHECK IN! You and your coach can use it to help keep you on track!

National Nutrition Month!

NNM_Logo_2015_hires_lg_r1 March is the Academy of Nutrition and Dietetics National Nutrition Month.

It’s not too late to find ways to celebrate it!

We’ve given you a few ideas, but we challenge you to come up with a few on your own!

  • Clean out your kitchen! We’re not talking about scrubbing cabinets and sweeping dust bunnies out from behind the fridge (although that might be a good idea,too) …We’re talking about cleaning out the contents of your pantry and refrigerator! Do a clean sweep and get rid of any outdated food and anything that is not fueling your body in a healthy way. Now you have room to stock up on the things you really need to help you lose weight, get healthy and stay healthy.
  • Schedule family meals. We get so busy with work, hobbies, kids activities, etc., that family meals become obsolete. Celebrate National Nutrition Month by scheduling at least TWO family meals per week. Put them on the calendar. Involve the whole family in planning, shopping for and preparing the meals. Then sit down (yes, sit down) together, light a few candles, turn on some fun music appropriate for everyone, and enjoy a nice, relaxing, real meal for a change!
  • Donate healthy foods to your local food bank! Take a little extra time at the grocery store and pick up some items to donate to your local food bank. With school breaks in the spring, and especially in the summer, the demand for food for low income families is much higher. Some much needed items are:
    • baby formula
    • canned tuna/chicken
    • rice, pasta
    • children’s snacks
    • evaporated milk
    • cereal, made with whole grains
    • canned fruit (canned in juice or low-sugar is best)
    • fresh produce (check with your local food bank first)

Happy National Nutrition Month! Be healthy!

Happy St. Patrick’s Day!

Need a Phase 1-friendly recipe for your St. Patrick’s Day dinner, complete with lots o’ green? Here’s a delicious Lucky Turkey Burger Salad from….

turkey burger salad

  • 7 oz ground turkey
  • 1 celery stalk, sliced with a potato peeler
  • 1/2 cup iceberg lettuce
  • 1/2 cup cucumbers, thinly sliced
  • 1/2 cup green onions, chopped
  • 1/2 lime, juiced
  • 1/2 tsp olive oil
  • 1/4 tsp garlic powder
  • 1/4 tsp grape seed oil
  • sea salt & pepper, to taste

In a medium sized bowl, mix together ground turkey and garlic powder; make a patty with the turkey (be careful, it’s fragile).

Now, in a hot non-stick pan with grape seed oil, add turkey patty; let cook.
Meanwhile, place iceberg lettuce leafs on a plate and when the turkey burger is well cooked, place on top of the iceberg lettuce.
Then, start layering on the cucumber slices and celery slivers.
Lastly, cover with another iceberg lettuce leaf and green onions (the lettuce is the bun) and drizzle with olive oil and lime juice.