How to Eat Healthy & Enjoy Graduation Parties

22Be-Bold22-Black-Gold-Graduation-Party-via-Karas-Party-Ideas-KarasPartyIdeas.com13

With the end of the year and warmer weather comes celebration. Celebration often means delicious, decadent food and lots of it. Whether it be at a graduation parties, Father’s Day, weddings, family reunions or backyard barbecues with friends, there always seems to be a scrumptious spread calling your name. And let’s not forget the dessert table.

One celebration might not be so bad, but what happens when you have three parties to attend in one weekend? Don’t stay home, just be prepared and have a plan!

Read on for nine tips on how to enjoy parties while still staying on Phase I protocol:

1. Eat before you go.

Heading out to a graduation soiree where you know there will be killer desserts? Try eating a light, protein meal before you go. You won’t be hungry for the main event like fatty fried chicken and instead you will make better choices. Even the smallest snack can help when it comes to having control over the buffet table. Just remember, no matter what you do, don’t go to a party starving. You’re likely to enter a “see-all-eat-all” mentality and go overboard. Bring a sweet flavored protein bar to curb your sweet tooth.

2. Bring a healthy dish that is on your plan.

By bringing a dish to pass, you’ll at least know there will be one healthy option to eat. Serve yourself a portion of your healthy contribution and supplement it with smaller portions of things that you know are on protocol. I like to bring a platter of grilled chicken breast and a salad that has a light olive oil & fresh lemon dressing.

3. Don’t do the Taste test.

Taking just a taste or BLT (bites, licks, tastes) of things that are not on protocol will kick you out of ketosis (fat burning mode) and kick start those sugar cravings. Just DON’T do it!

4. Distract yourself.

Don’t stand or sit near the buffet or dessert table, as this can increase the temptation to start taking bites. Instead, offer to help the host out with dishes, take a break from the party to walk around the park or venture to the backyard to check out what else might be going on.

5. Be active.

After eating, don’t just sit around. Instead, get up and join in that slow-pitch softball game, round of croquet or sand volleyball match. Enjoy the experience!

6. Be mindful of your beverages.

Bring a San Pellegrino and some Ideal Protein Water Enhancer, which creates a light, tasty refreshing drink. Calories from beverages — whether it be from beer, mixed drinks, lemonade, punch or soda — will kick you out of ketosis (fat burning mode). Guzzle down two cans of Coke and you’ve just consumed 280 calories and nearly 80 grams of sugars. That’s about 20 teaspoons! Here’s what happens with alcohol: it takes time to process in the liver and can turn off fat burning, dropping your blood sugar and could have you passing out (with just one drink).

7. Eat Slowly.

Put your fork down in between bites. Enjoy socializing. Eat 80% of what is on your plate.

8. Balance your plate.

Just as you would for a typical dinner around the table at home, try to balance your plate. Your plate should be 80% veggies, 20%h lean protein.

9. Use a dessert plate.

Swing by the dessert table first before hitting up the food, but only to snatch a smaller, dessert-sized plate. Ditching an over-sized dinner plate in favor of a smaller plate aids in portion control and will prevent you from overindulging right off the bat.

Ideal Protein Popsicles

(Mango Sunrise above)

The summer heat is finally here! With temps running into the 30’s, these 2 min popsicle recipes are a must have in the freezer and truly indispensable during the season.

Servings: Each recipe yields 2 servings; depending on the size of your mold you may get 2-6 popsicles.

Ingredients: 

Dreamsicle Popsicles 

5 oz cold water 

1 packet IP Vanilla Pudding mix 

1 Tbsp IP Orange Drink mix 

Popsicle mold
Chocolate-Orange Popsicles 

1 packet IP Milk Chocolate Pudding mix 

1 packet IP Orange Drink mix 

10 oz cold water 

Popsicle mold
Wildberry Yogurt Popsicles 

5 oz cold water 

1 packet IP Wildberry Yogurt Drink mix 

Popsicle mold
Peach Mango Popsicles 

10 oz cold water 

1 packet IP Peach and Mango drink mix 

1 packet vanilla pudding mix 

Popsicle mold
Mango Sunrise 

10 oz cold water 

1 packet IP Peach and Mango drink mix 

1 packet IP Raspberry Gelatin 

Popsicle mold

Instructions: 

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

SOURCE: ideal protein Connecticut

One Week down of the “Revamp”

So checking in since it has been one week since I decided to do a revamp of protocol eating and wanted to drop some excess weight. Since last week I have dropped 6.6 pounds, 3 inches and I am feeling better physically, which is the most important thing to me.

What I have found that is helping me succeed:

  1. Meal prepping is the key. I am making/baking in bulk so that I don’t have to make new things every day.
  2. Drinking lots of water. Keeps me fuller longer.
  3. I am not beating myself up if I need to have an extra packet because it is better than grabbing a bag of potato chips or chowing down on something that will make me feel badly.

Catch you all next week! I am working on a veggie chip recipe that I should have for you soon!

Rhubarb…

If you have been in IP any length of time you have heard of Janeva and her miracle cookbook.  You also have heard af strawberry-rhubarb compote.

In the 3 years, since I learned about IP, I have learned that I need to be willing to try new things… but rhubarb took me a while to try.  I have had it before, when I was a child.  Like most picky chubby kids.. I only liked sweets, and rhubarb didn’t fit that bill!

About a month ago my neighbor offered me some rhubarb.  I have heard the rave reviews so I opted to give it a try.  However I did not have strawberry Walden Farms Syrup.  I did have blueberry… WOW!!!!

This morning I was making my normal coffee, with chocolate drink mix.  Normally I add spinach… forgot to buy it yesterday.  What the heck, I will add a little of my rhubarb compote.  Again WOW!!!! This tastes like an extremely decadent dessert!  I just found a new favorite!!!!! (Still use blueberry instead of strawberry… because I like it!)

For more recipes like this, please join us on Facebook at: Janeva’s Ideal Recipe Cookbook – Phase 1 or http://www.janevasidealrecipes.com for the cookbook featuring 295+ recipes. A portion of the proceeds supports Samuel’s House Foundation, a non-profit charity helping disadvantaged children.

IMG_9190

Operation: make it easier has begun!

Pulling it together

After a really challenging week, I am making a date today to clean out all the crap. We have had company (including a bored teen), medical stuff, long hours, short fuses.

My house needs to be put in order. I am starting with my refrigerator. I know I need to go to the store to have good, healthy options… but first I need to figure out what I have. And I really need to chuck out the triggers…

Before and after pictures. Keeping in mind I don’t live alone (my Mom  shares a house with us and is not on program… at all) and I can’t throw it all out. I made a huge dent and all triggers are out of my site now!  (Mostly in the trash!!!)

Looks like I need veggies, lean protein, and to make some limes to squeeze on salads.

What Happens When You Eat too Many Carbohydrates?

No matter where the carbohydrates are being stored, liver or the muscles; the total storage capacity of the body for carbohydrate is really quite limited. Once the levels in the liver are filled with glycogen, excess carbohydrates have just one fate: to be converted into fat and stored. Even though carbohydrates are fat-free, excess carbohydrates ends up as excess fat. But that’s not the worst of it. Any meal or snack high in carbohydrates will generate a rapid rise in blood glucose. To adjust for this rapid rise, the pancreas secretes the hormone insulin into the bloodstream. Insulin then lowers the levels of blood glucose.
The problem is that insulin is mainly a storage hormone; it works to put aside excess carbohydrate calories in the form of fat in case of a future food shortage. The insulin that’s stimulated by too many carbohydrates assertively promotes the accumulation of body fat. To recap, when we eat too much carbohydrate, we are sending a hormonal message, through insulin, to the body that states: “Store as fat”. They also tell it not to release any stored fat. When this happens, you can’t use your own stored body fat for energy. So the excess carbohydrates in your diet not only make you fat, they make sure you stay fat.

After you eat carbohydrates your pancreas releases insulin and your blood sugar increases. Insulin makes sure your cells receive some blood sugar necessary for life, and increases glycogen storage. But, it also tells your body to use more carbohydrate, and less fat, as fuel. Insulin also converts almost half of your carbohydrate intake to fat for storage in-case of an energy emergency. If you want to burn fat for energy, the insulin response must be decreased. Eating refined sugars release a lot of insulin, allowing less stored fat to be burned.

High insulin levels also suppress two important hormones: growth hormone and glucagon. Growth hormone is used for muscle development and building new muscle mass. Glucagon promotes the burning of fat and sugar. Eating a high carbohydrate meal also stimulates hunger. As blood sugar increases, insulin rises with an immediate drop in blood sugar. This results in hunger, often only a couple of hours after the meal. Cravings, usually for sweets, are frequently part of this cycle, leading you to snack on more carbohydrates. Not eating makes you feel ravenous shaky, moody and ready to “crash.” This cycle causes you to never get rid of that extra stored fat, and a decrease in energy. 

Insulin’s actions are countered by glucagon. Glucagon alerts the liver to slow down triglyceride and cholesterol production, for the kidneys to release excess salt and fluid, to the artery wall to relax and lower blood pressure, and to the fat cells to release stored fat to be burned for energy. But, insulin is a stronger hormone and when it is high, it suppress glucagon’s actions. After a childhood of sugar and starch consumption, metabolic syndrome and insulin resistance happens. This is why what we feed our children is so important.

Source: FB page – Keto Adapted – Maria Emmerich

Confessions of an addict

Any one who has ever battled an addiction knows. We know what quitting means, we know that making good choices is the path to healing. Whatever your addiction, it’s a pull to something that is beyond reason.

I come from a very long line of addicts. Food, alcohol, drugs, shopping, hoarding… my family has a lovely variety. I am proud to report that we have a really strong history of being able to call ourselves recovering addicts…

IP has helped me with a battle on food addiction. I use food to celebrate, hide, smother, energize, and fuel. I think everyone does… but as an addict, I don’t have the filters in place to prevent me from going to extremes. IP has helped me set up boundaries in a way I never saw before.

If you are an addict, often you know your triggers. Mine are lack of sleep, perceived responsibility, and frustration when things don’t go the way I planned (yes. I am aware that I can’t control everything… working on it.) My triggers have been tested a bit lately… most of the time I have managed it… but last night… BAM…

So today I say… thank goodness for IP. I am not lost. I am not broken. I am a recovering addict… and I have tools… and I am really proud that I can right course.. and I love IP!!!!