- 1 T olive oil
- 1 clove garlic, minced
- 8 oz spinach leaves, rinsed well and drained (let any residual water cling to the leaves), torn into smallish pieces
- Salt and pepper to taste
Homemade Teriyaki Sauce
Note: Basic recipe from PaleoGrubs.com and adapted for Ideal Protein Diet
Serves 8 / Hands-On Time 10 min / Total Time 30 min
1 3-pound piece skinless salmon fillet
1 tablespoon olive oil
kosher salt and pepper
1 orange, thinly sliced
1 lemon, thinly sliced
12 sprigs fresh thyme
What is Ideal Protein Fitness? Ideal Protein Fitness is a video-based program featuring postural and corrective exercises specifically geared towards those who have experienced weight gain.
Ideal Protein has brought back their delicious Vanilla Crispy Squares, and best of all, they are now non-restricted.
Deb's Testimonial on Losing Weight on Ideal Protein . . .
“The last diet you’ll ever need,” the website claimed.
“Yeah, right,” I thought skeptically. Heavy my whole life, I’d tried just about everything: in groups or alone, I’d counted points; choked down tasteless, boring powders, bars, or meals; skipped meals and exercised hard. I’d lose a few pounds, only to have them find me again (and they brought their friends). Then, in the summer of 2011, when I saw my friend Teresa for the first time in a few months, I was floored! Formerly overweight, she was now lean and trim. “How did you do it?” I asked. “Ideal Protein,” she answered, describing the program.
It sounded really terrific! I immediately found a clinic and coach near my home in Silver Spring, MD, Ruth Siegel, and I began. With Ruth’s patient guidance and knowledge, and the great-tasting, easy IP meals and eating plan, the weight started to come off quickly and easily . . . but just a few weeks into it, a close family member got sick, followed by my Mom’s illnesses and surgeries. Too distracted and distressed, trying to juggle long-distance caregiving with growing work commitments, I lost my motivation. Food became my reward and comfort. I felt so depressed and helpless as I watched the scale’s numbers rise along with my ballooning waistline and hips as my wearable wardrobe shrunk. I contacted Ruth and tried the IP protocol again in Jan. 2013, but I wasn’t ready. More caregiving and stresses that year led to more emotional eating, and I became clinically obese. My doctor put me on blood pressure meds, which she doubled in Nov. 2014 and diagnosed me as clinically depressed. Osteoarthritis pain in my back became almost constant, and I felt tired and miserable most of the time, even as I mindlessly scarfed down junk food in front of the TV each night. I hated what I saw in mirrors.
By Jan. 2015, at age 62, 5’3” and 177-1/2 lbs., I was in real trouble: sick and getting sicker. I realized I had to take charge of taking care of me if I was to continue being of any help to my Mom or anyone else. Ruth welcomed me back—and when I signed the contract on Jan. 5, 2015 committing myself to follow the Ideal Protein protocol, I knew that this time I would be “all in.” For the next 7-1/2 months, family illnesses and other life challenges continued to happen, but I learned a lot of healthy alternative strategies from Ruth to cope (such as substituting wonderful IP Crisps for potato chips when the urge to snack came, or I faced a social event). The wide variety of wonderful-tasting meal options were flexible and easy to prepare. (IP’s Hot Chocolate drink became my favorite breakfast.) Ruth kept me encouraged, inspired, and on track throughout, helping me navigate social pressures, a hectic schedule, and (especially) my own attitude at times. The daily IP videos and blog offered further insights on the science and psychology of the protocol.
The first time I could shop in a women’s clothing section again, I cried . . . and again in March, some ten weeks into the protocol, when my doctor took me off all blood pressure meds. My back pain disappeared, my mood and energy levels rose, I began to sleep better at night, and I was never really hungry. By late spring, I was buying many new, smaller-sized clothes . . . and had to do it again by mid-August, when I reached my goal. As I settle into Phase 4/Maintenance, I am so hugely grateful to Ruth and the Ideal Protein team! I’m now 54 lbs. lighter and have lost 55” total! I went from a size 16/18 to a size 4 pants. I now weigh ten lbs. less than I did when I was 13 (and was three inches shorter), almost 50 years ago! For the first time in my life, I love to shop for clothes, and I smile at myself in the mirror now. More importantly, my blood pressure remains low-normal, my total cholesterol has dropped 56 points. Best of all, I’ve developed such peace and freedom around food, with the confidence that comes in knowing I will succeed in keeping my new weight and size, especially with the continuing support of Ruth and the Ideal Protein team. Indeed, this is the last diet I will ever need!
Started Ideal Protein January 2015
Ideal Nutrition Diet Center – Silver Spring, MD
Fast Food Restaurants Show Few Signs of Change. Efforts have been made to curtail the use of antibiotics in meat production, but so far, the industry is falling far short of making a dent in the situation.
According to a new report9,10,11 "Chain Reaction: How Restaurants Rate on Reducing the Use of Antibiotics in Their Meat Supply," produced by six consumer interest, public health, and environmental organizations, most fast food restaurants are still serving meat and poultry raised on antibiotics. Most also lack a publicly available policy to limit the use of such meats. Of the 25 restaurant chains included in the report, the above 20 received a "Failing" score:
Only Two Fast Food Restaurants Earned an 'A' GradeChipotle's and Panera Bread both earned "A" ratings. According to the report, they are the only two fast food restaurants that publicly affirm the majority of the meats served come from antibiotic-free producers.
One-third of Panera's turkey and 100 percent of its pork and chicken is antibiotic-free. The company is also reviewing its policy for beef, although its primary beef supplier does not use antibiotics, and its secondary supplier uses antibiotics for medical necessity only. Chipotle's policy prohibits routine use of antibiotics, and the company states this policy applies to at least 90 percent of all meats served. As for the remaining three restaurants, the report notes that:
"Chick-fil-A and McDonald's have established policies limiting antibiotic use in their chicken with implementation timelines, while Dunkin' Donuts has a policy covering all meats but has no reported timeline for implementation."
This yearly, worldwide event raises awareness about cardiovascular disease (CVD) across the globe. On this day, countries worldwide promote World Heart Day with activities, runs, public talks, concerts and sporting events. Activities are conducted in more than 100 countries. How will you help your community? 
Facts & Stats 
 World Heart Federation http://www.world-heart-federation.org/index.php?id=123
by Dr. David Perlmutter, http://www.mindbodygreen.com/wc/dr-david-perlmutter
While every day seems to bring encouraging health news with exciting breakthroughs for everything from heart disease to cancer, when it comes to brain issues, there’s not much in the inbox. Researchers by and large remain stymied when it comes to finding meaningful interventions for a vast array of brain disorders, despite ever-increasing funding for projects looking deep into the brain’s innermost structure and chemistry.
But it may well be that this is precisely why the answers we seek remain elusive. We may well be looking in the wrong place.
When asked why he robbed banks, Slick Willie Sutton replied, “Because that’s where the money is!” So the notion that our sorely needed solutions to the mysteries of brain ailments might reside outside the nervous system might well seem counterintuitive. But what has now come to light, thanks to the work of some of the world’s most forward-thinking scientists, is a body of knowledge that clearly defines the fundamentally important role of the gut bacteria in determining the brain’s destiny.
Yes, the 100 trillion bugs that live in the gut are actively involved in so many aspects of our physiology that directly affect the brain’s function moment to moment. They also influence the brain’s long term health and resistance to disease.
The resident microbes within the body, collectively called the microbiome, regulate inflammation, immunity, production of various vitamins, detoxification, carbohydrate metabolism, and even the production of important neurotransmitters like serotonin and dopamine. These are fundamental processes for general health, and for the brain in particular. As such, the National Institutes of Health (NIH) has established the Human Microbiome Project, a $140 million endeavor to explore how changes in the microbiome correlate with disease.
Publications now reveal that across the spectrum of brain disorders, from Alzheimer’s to autism to multiple sclerosis, Parkinson’s, migraines, depression, and anxiety, unique patterns of the gut bacteria are seen that correlate with specific diseases. For example, several researchers have identified a unique array of gut bacteria characteristic of autism and another completely different pattern that may identify Parkinson’s disease.
I recently attended a Harvard lecture by Dr. Max Nieuwdorp who has published extensively dealing with the role of gut bacteria in regulating metabolism. He's particularly interested in type 2 diabetes, a powerful risk factor for dementia, and how changes in the gut bacteria are profoundly related to this disease. He went on to describe how he has actually reversed many of the biomarkers associated with diabetes by essentially rebooting the microbiome of the diabetic patients. This was accomplished in his laboratory in more than 250 patients through a procedure called fecal microbial transplant (FMT), in which healthy lean individuals actually donate their stool that is then inserted into the colon of the diabetic patients.
Clearly, this idea raises eyebrows. But FMT is already being performed right here in America in over 150 hospitals to correct another form of gut bacterial imbalance, a diarrheal illness called Clostridium difficile. And it's far and away the most effective therapy ever developed for this condition.
Multiple sclerosis is an autoimmune disease. And with the understanding that the gut bacteria are highly influential when it comes to immune function, Australian researchers have performed FMT as treatment for MS, with encouraging results. In fact, right here in America, the University of Arizona has just completed recruiting patients to explore the effectiveness of FMT as a treatment for autism.
FMT aside, there are, fortunately, other less aggressive ways of changing the gut bacteria. In an elegant experiment conducted by Dr. Emeran Mayer at UCLA, a group of women were given either a placebo, a milk product, or a milk product enriched with various probiotic bacteria. After four weeks, the participants underwent a special MRI scan of the brain that measured brain activity while they were shown distressing images of faces. There was a remarkable change in the brain’s activation in the women who consumed the probiotics in comparison to the other groups, basically indicating that a calming effect had been induced by the ingested bacteria. Imagine, probiotic bacteria changing the way we respond to the world around us!
With this understanding of how much our overall health and our brain health are influenced by the state of our resident bacteria, it’s clear we should do everything we can to nurture our microbiome.
Here are eight important things you can do to rebuild and protect your symbiotic bacterial friends:
1. Restrict the use of antibiotics unless absolutely necessary.
Antibiotics are useless in treating the common cold and in the treatment of viral infections in general. To be clear, antibiotics prescribed day in and day out by your neighborhood walk-in clinic for everything from a sore throat to the sniffles are generally “broad-spectrum,” meaning that they wipe out all kinds of bacteria, both good and bad.
2. Add probiotic-rich, fermented foods to your diet.
Kimchee, sauerkraut, yogurt, kefir, fermented vegetables and kombucha are rich, natural sources of health-enhancing probiotic bacteria.
3. Make sure you get prebiotic fiber.
Prebiotic fiber enhances the growth of your resident probiotic organisms. Foods rich in prebiotic fiber include chicory root, dandelion greens, onions, garlic, jicama (Mexican yam), and Jerusalem artichoke. Acacia gum is a highly effective prebiotic available as a supplement in health food stores
4. Consider taking a probiotic supplement.
While there are countless species of probiotics offered up in supplement stores, key players to look for include: Lactobaccilus plantarum, Lactobaccilus acidophilus, Bifidibacterium longum and Lactobaccilus brevis.
5. Reduce your consumption of sugar and carbs.
Diets high in sugar and refined carbohydrates favor an imbalance in the gut bacteria that's associated with inflammation and risk for diabetes.
6. Buy products that are non-GMO.
One of the main reasons food crops are genetically modified is to make them resistant to the herbicide glyphosate. Glyphosate, the active ingredient in Roundup® has been shown to induce significant changes in the microbiome.
7. Stop using aspartame.
Aspartame leads to dramatic changes in the microbiome that have been correlated with significant increased risk for developing diabetes — even more so when compared to sugar-sweetened foods.
8. Restrict gluten consumption.
Gluten enhances the permeability of the gut lining, allowing inflammation-producing bacterial contents into the systemic circulation.
GUT FLORA AND YOUR BRAIN ACCORDING TO DR. MERCOLA
Dr. Mercola: Optimizing your gut flora appears to be absolutely crucial for good mental health, which is understandable when you consider that gut bacteria actually manufacture neurochemicals such as dopamine and serotonin, along with vitamins that are important for brain health. In fact, you have a greater concentration of serotonin in your gut than in your brain.
If you are on Ideal Protein Maintenance Phase 4, it is time to start enjoying some great lunches. This recipe is for lunchtime since it contains fats, but no carbs. Remember to separate your carbs and fats to keep your metabolism functioning at its best.
Shiitake/Portobello Mushroom Steak Burgers w/ Cheddar & Onion
Makes 2 servings
• 4 shiitake or portobello mushrooms, de-stemmed. You can find them in Asian markets, they’re about palm-sized.
• 2 palm sized steaks of your choice – I used beef. Leave the fat on.
• 1 onion, sliced into rings or half-rings.
• Fresh, sharp cheddar cheese.
• Butter for frying.
• Fry in butter or grill the steaks.
• In the leftover butter and juices, fry the mushrooms briefly, starting with the underside, then flip. 30-45 seconds on high each side should be enough.
• You can easily add other toppings, like some leafy greens. Bok choy works surprisingly well, as does baby spinach.
Images and content copyright Dannielle Levan, 2012. Strangekitty Cooks
Ruth Siegel / Owner & Coach