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IDEAL WEIGHT MANAGEMENT
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Ideal Protein is proud to be different than other diets for
many reasons. For one, we treat the weight issues at its
source. By the time you reach your weight loss goal, you will
have transformed your body’s ability to metabolize sugar by
reeducating your pancreas to produce only the right
amount of insulin needed. Secondly, the Ideal Diet aims at
reducing carbohydrates and fats, not protein. In doing so, it
preserves muscle tissue and protects vital organs to
secure their proper function. In other words, you will lose
fat, not muscle. Thirdly, the Ideal Protein weight loss
method features a high biological protein, complete with
eight (8) essential amino acids, that recreates 100% of the
biological value of a complete protein for maximum
assimilation and absorption. Lastly, the Ideal Protein weight
loss method is less toxic than other protein diets because it
features less saturated fats, no trans fats, no aspartame and no
Monosodium Glutamate (MSG) and no Genetically-Modified
Organisms (GMOs).
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Mango Yogurt Drink...with 20 grams of whey
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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
Summer Squash with Baked Eggs
Dinner Protein and occasional veggies
Ingredients:
• 2 pounds of summer squash
(zucchini and yellow mixed)
• 2 tbsp and 2 tsp olive oil (divided)
• 2 shallots, sliced
• 2 cloves garlic, minced
• 1/4 tsp smoked paprika, plus a little
more for sprinkling
• 1/2 pound tomatoes, chopped
• 1/4 cup loosely packed of basil, plus
a little more for garnish
• 4 eggs
• freshly ground black pepper
• 1 tbsp Redmond’s Real Sea Salt
More ways
to use your
Ideal Protein Foods!
Raspberry Smoothie
2 IP servings
• 1 Ideal Protein
Raspberry Jello
• 1 Ideal Protein Vanilla
Pudding
Prepare Raspberry Jello
as directed. Pour in a
small rectangular or
square pan and put in
refrigerator. Once the
jello has solidified, cut
into cubes. Then
prepare the vanilla
pudding as directed. Mix pudding and jello
and serve in two dessert cups.
Preparation:
Trim the ends off the squash and grate using a box grater or a food
processor with the grating attachment. Combine with 1 tablespoon
salt in a colander and let drain in the sink for 30 minutes. Preheat
oven to 375°F. In an oven-proof skillet, heat 2 tablespoons olive oil
over medium heat. Add shallots, garlic, and paprika and cook,
stirring, until just tender and fragrant. Squeeze as much liquid as
possible from the squash and add the squash to the skillet along with
Raspberry &
the tomatoes. Cook, stirring occasionally, until the mixture is tender
Lemon Cream
and no longer releasing liquid, about 10 minutes.
with Basil
Remove skillet from heat and stir in basil. Smooth the mixture evenly
in the skillet and make four wells using the back of a spoon. Pour 1/2
2 IP servings
teaspoon olive oil in each well. One at a time, crack an egg into a
small bowl and pour into one of the wells. Sprinkle salt, pepper, and
• 1 Ideal Protein Raspberry Jello
paprika over each egg.
• 1 Ideal Protein Lemon Pudding
Bake until egg whites are set and yolks are still soft, about 10
Make Raspberry Jello with more water than
minutes. Garnish with basil.
Crock Pot Italian Chicken
Dinner Protein and some veggies
Ingredients:
• 3 to 4 pound boneless chicken
breast
• 1 can chopped tomatoes
• 2-1/2 cups water
• 2 tsp. salt
• 2 tsp. pepper
• 2 tsp. garlic powder
• 4 tsp. Oregano
• 1 pkg frozen collard greens, or
your favorite greens
Place collard greens in crock pot and pour in water. Sprinkle all of
the dry ingredients onto the chicken breasts and then place the
chicken on top of the greens. Pour tomatoes over chicken. Cook on
high or 6 to 8 hours. Add a small salad to this and it’s perfect.
instructed. Pour evenly into 6 “pots de creme”
cups. You can use any small cup, including
baby jars. Glass is best so you can see the
beautiful layers. Put in refrigerator to set.
When set (approximately 2 hours), make the
lemon pudding using more water than
instructed. Pour evenly over the set raspberry
jello. Garnish with a leaf of basil. Since this
recipes uses 2 IP products to make 6 deserts,
you can enjoy 3 desserts per day for two days.
Chocolate Pumpkin Pie
1 IP Serving
• 1 Ideal Protein Chocolate drink
• 8 - 10 ounces of water
Add a pinch or two of pumpkin pie spice
(cinnamon, nutmeg, closes, all spice). It’s
great both hot or cold.
2
Zucchini with Lemon & Thyme
All phases, veggie serving
Ingredients:
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1/4 cup water
4 medium zucchini, sliced into rounds
10-12 small sprigs of fresh thyme
1 lemon, zested and juiced
sea salt and ground pepper (to taste)
Salmon and Broccoli
Scramble
Heat water in a covered pan. Add zucchini, thyme and lemon zest. Cover and
cook until zucchini is just tender. Stir in lemon juice and pepper. Cooke
uncovered until most of the water evaporates. When ready to serve, remove
thyme stems - you can strip leaves from stems and put leaves back into put
with zucchini.
Egg and Spinach Quiche Cups
All phases, unlimited
Ingredients:
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10 ounces frozen chopped spinach
3/4 cup egg whites
1/4 cup chopped peppers
1/4 cup chopped mushrooms
hot sauce (optional)
Thaw the spinach and drain completely. Lina 1
12 cup muffin tray with foil baking cups and
spray with cooking spray. Combine the egg
whites and vegetables in a bowl. Add hot sauce to
taste. Divide evenly among the cups. Bake at 350 for 20 minutes or
until knife inserted comes out clean. May then be frozen if desired.
Grilled Sesame-Soy Crusted Pork
Tenderloin
All phases, dinner protein and
some veggies
Ingredients:
• 1 teaspoon olive oil
• 1 cup fresh broccoli, cut into small pieces
• 5 egg whites
• 8oz grilled or smoked salmon,
separated into small pieces
• dash of salt and pepper
Salmon, broccoli and egg whites
combine for the perfect proteinpacked breakfast. In phase 3 or 4, add
a side of avocado for healthy fats and
a serving of fruit for a delicious start to
your day. Makes about 2 servings.
Salad Dressings
Poppy Seed Dressing
All phases, dinner protein
Ingredients:
•4-5 garlic cloves, finely minced or crushed
•2 tablespoons soy sauce
•2 tbsp white wine vinegar
•2 1/2 teaspoons coarse salt
•1/2 teaspoon freshly ground pepper
•1/2 tsp sesame seeds
•2 tablespoons olive oil
•2 pork tenderloins (about 1¼ pounds each)
•2 tablespoons canola oil (if preparing in oven)
Stir together garlic, soy sauce, salt, pepper,
sesame seeds, and olive oil in a small bowl. Rub the paste all over pork. If
you like or have the time, marinate overnight. If not, no worries, it will still be
great!
Grill preparation: Sear the tenderloins on all sides, then grill for about
20-30 minutes, rotating every 10 minutes, until the internal temperature is
160 degrees. Try to let it rest before slicing.
Oven preparation: Preheat oven to 400 degrees. Heat canola oil in a large,
heavy saute pan over medium-high heat. Working in batches if necessary,
add pork, and brown all over, about 4 minutes. Transfer pan to oven. Roast
pork, turning occasionally, until the internal temperature is 160 degrees,
about 20 minutes. Transfer pork to a cutting board, and try to let it rest 10
minutes before slicing.
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Ingredients:
1/3 cup canola or olive oil
2 Tablespoons apple cider vinegar
1 shallot or small onion, minced
1 Tablespoon poppy seeds
1 teaspoon Splenda or Stevia
1/4 teaspoon each salt and pepper
In bowl or jar, whisk or shake together
oil, vinegar, shallot, poppy seeds,
Splenda, salt and pepper.
Makes 1/2 cup.
Maple Dressing
Ingredients:
1/2 cup soy sauce
1/2 cup cider vinegar
1/2 cup Ideal Protein maple syrup
2 Tablespoons Splenda or Stevia
2 Tablespoons Dijon mustard
1 small clove garlic
1/2 teaspoon ginger, finely chopped
salt and fresh ground pepper, to taste
• 1/2 cup olive oil
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In a blender, mix all ingredients together.
Slowly drizzle in the oil, blending
constantly, until thickened. Adjust the
seasonings to taste. Serve maple
vinaigrette at room temperature.
3
Phase 3 and 4 Recipes
Banana Split Breakfast
Breakfast or dinner, veggie with some healthy fats
Ingredients:
•1 banana, cut in half lengthwise
•1/2 cup to 2/3 cup cottage cheese (or greek yogurt)
•1 - 2 tbsp all-fruit preserves
•1 tsp ground flaxseed
•1 - 2 tbsp chopped walnuts (or almonds)
Options: add shredded coconut, cinnamon or raisins
Preparation:
Place two banana halves in serving dish. Add scoops of cottage cheese on top of
banana. Drizzle with fruit preserves (if you want it to look pretty and have more of a drizzle consistency, add a
small amount of hot water but this is just for aesthetics) and garnish with flax and chopped nuts.
Kale & Avocado Salad
veggies and healthy fats
Ingredients:
• 1 bunch kale
• 1/2 avocado, diced
• 1 carrot
• 1 cucumber
• 1/2 red onion, sliced thinly
• juice from half a lime
• 1/ 2 tbsp rice vinegar
• 1tbsp walnut (or olive) oil
• 1 tsp real sea salt
• 1 tsp black pepper
• 2 tbsp parmesan (optional)
Preparation:
Fold the kale leaves and remove the stem with your hands. You can also use your knife to cut the stem out as
well. Then thinly slice or tear the kale into bite-sized pieces. Add the avocado pieces and massage into the kale
with your hands. This will help break the kale down, making it easier to chew. The avocado should no longer be
in pieces, but resemble more of a chunky paste. You can chop the carrot and cucumber or cut into matchsticks.
Add the carrot and cucumber to the kale along with the red onion. Mix the lime juice, vinegar and oil together in
a small dish with the sea salt and pepper. Pour over the salad and again massage in with your hands. Add
parmesan if you'd like. Enjoy immediately or pack for lunch the next day.
Baked Parmesan Tomatoes
Breakfast or dinner, veggie with some healthy fats
Ingredients:
•4 tomatoes, halved horizontally
•1/4 cup freshly grated parmesan cheese
•1 tsp chopped fresh oregano
•1/4 teaspoon real sea salt
•black pepper, to taste
•4 tsp extra-virgin olive oil
Preparation:
Preheat oven to 450 degrees. Place tomatoes cut-side up on a baking sheet.
Top with parmesan, oregano, salt and pepper. Drizzle with oil and bake until
the tomatoes are tender, about 15 minutes.
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