Link to many new recipes

Here is a link to a variety of recipes that one of your fellow dieters found! There are some that are awesome and some that are a little higher in carbs. Use your best judgement and have fun! =)

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Mexican Chicken and “Rice”

Mexican Chicken and “Rice”

4 tablespoons olive oil
2 T dried minced onion
1 cup celery, finely diced
1 head cauliflower, trimmed
1 (4 ounce) can diced green chiles
1 pound boneless, skinless chicken breast, grilled and diced into 1-inch pieces
1 teaspoon salt
1/2 tsp cumin
1/2 tsp chili powder
1/2 tsp oregano
1/4 c chopped fresh cilantro
juice from half a lime

In a large skillet, heat olive oil over medium heat. Add minced onions over medium heat and add celery to skillet and saute for 5 minutes.

Meanwhile, place cauliflower in a food processor with the “S” blade and process until it becomes the texture of rice. Add cauliflower to skillet, cover and cook 5-10 minutes, until tender.

Mix chilies and chicken into skillet, then stir in salt, cumin, oregano, chili powder, cilantro, and lime juice.


Makes about 4-5 servings.

1. For the chicken, I made a quick marinade mimicking the spices in the dish (olive oil, lime juice, chili powder, salt & pepper). I put the marinade in a zip top bag with the chicken and left it in the fridge overnight, then grill or bake.

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Freaking out about dining out?

Happy Monday Morning to you all!!!

Going out to eat is supposed to be an enjoyable break in the monotony of cooking.  However, while you are on the Ideal Protein Protocol this relaxing break from cooking can become a stressful and un-enjoyable headache.   THIS SHOULD NOT BE THE CASE!!!!  Our society is getting more and more health conscious as the obesity epidemic becomes more prevalent.  This has lead more and more restaurants to offer healthier options for their patrons.

I would like this post to turn into a conversation among all of you.  A place to share your best Ideal Protein friendly dining experiences!!!

I’ll start……

Macaroni Grill

The Macaroni Grill offers grilled veggies accompanied by any meat of your choice which can be prepared using only olive oil and lemon juice!!!

Mongolian Grills

Mongolian grills offer a wide variety of meats and veggies all of which you choose.  There are many herbs and spices that can be added to your meat & veggies.  The chef will cook your selections by adding just a small amount of water. Watch that you don’t add oils into the mix, and of course stay away from the noodles and rice!  =)

Most restaurants can prepare meat and veggies very simply – you just have to ask!!!!

Happy Dining!

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Don’t forget, Ideal Protein seminar THIS WEDNESDAY!!

This is just a reminder that we are holding an info session for those interested in (but not yet a part of) Ideal Protein, this Wednesday night at our clinic!

The meeting will start at 6:30pm.  There will be samples!!

If you have friends, family, co-workers or other acquaintances that have been asking you about your weight loss and want to know more about the program, this is the perfect opportunity for them to find out more!

If you refer someone to our office you will get a free box of food!! That’s 1/3 of your weekly total, not bad!

Hope you are all doing well and feeling successful. Let me know if you have questions or need help with anything!



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Grilled Veggies!!! YUM!!

Tuscan Roasted Vegetables
Serves 4 – 6
Use two baking sheets, and two shelves in the oven, to ensure you can roast all the vegetables in a single layer. Or with a small oven, roast one batch of vegetables at a time. These are great served hot, at room temperature, or chilled as part of a salad plate.

¼ cup extra virgin olive oil
4 large garlic cloves – crushed and minced
1 medium eggplant – sliced lengthwise into 8 wedges, each wedge cut into 3 pieces
1 large red bell pepper – cut into bite size pieces
1 large fennel bulb – cut into 8 wedges, layers separated
1 medium red onion – cut into 8 wedges, layers separated
2 small to medium zucchini – sliced lengthwise into quarters, and then each quarter cut into 3 pieces
1 teaspoon fresh thyme leaves (1/2 teaspoon dried)
good sea salt & freshly ground pepper to taste
(Of course you can add or omit veggies to your liking)
Preheat oven to 400F. Put all the vegetables in a large mixing bowl, sprinkle the thyme leaves in, and drizzle the olive oil over the mixture. Use your clean hands to mix the vegetables with the oil and herbs. Arrange the mixture on two baking sheets, spreading them in an even layer. Sprinkle salt and pepper over the vegetables and place in the oven. Roast vegetables for 15 – 20 minutes, or until the eggplant is tender when pricked with a knife. Remove from the oven and serve immediately, or let them cool for later use.
To serve these vegetables as a salad, arrange some lettuce leaves on a serving dish, top with the vegetables, and make a dressing by whisking together the following: 1 ½ tablespoons apple cider vinegar, 3 tablespoons extra virgin olive oil, 1 tablespoon fresh chopped parsley, scallion or chives. Use a spoon to drizzle the dressing over the vegetables and serve at once.
Grill the vegetables for a special treat.

Roasted Asparagus with Garlic
Serves 3 – 4
1 lb fresh asparagus – tough ends trimmed and peeled
4 large cloves garlic – crushed and minced
4 tablespoons extra virgin olive oil
4 tablespoons water
good sea salt & freshly ground pepper to taste
Preheat oven to 400F. Arrange asparagus in a large baking dish in a single layer. Add the garlic and olive oil and use your fingers to coat the asparagus. Pour in the water. Roast for 20 – 30 minutes, depending on size of the stalks, or until asparagus is tender but still bright green. Season to taste with salt & pepper and serve hot or at room temperature.
Add some lemon zest or orange zest.
Try grilling the asparagus instead of roasting it.

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Next Ideal Protein Open House

Hey everybody!!!

I want to let you know about our Ideal Protein Open House coming up in January. Some of you signed up for IP from one of our last events, so you know what it is about….but some of you have never been. So I’d like to take a minute to tell you all about it.

On Wednesday January 12th at 6:30 we will be having an Open House for Ideal Protein. The event will last anywhere from 1-2 hours depending on the number of attendees and the amount of questions asked.

The main goal of our Open House is to inform those who are curious about the Ideal Protein Protocol. There will be yummy samples and our regional IP rep will be in house to answer questions and lead the conversation. This is also a good time for our current dieters to come and get re-energized about the program and talk with other dieters.

I am looking for a few of our current IP dieters to talk to the group for a quick minute about your Ideal Protein experience. If you are interested, please let me know!

I hope you will all be able to attend! Please help us spread the word, invite friends, family and co-workers. If you have someone who has been asking you about your weight loss, this is the perfect opportunity for them to learn more about Ideal Protein!!!! As a bonus to you guys, if you refer someone and they sign up, you get a free box of food!!! YAY! =)

If someone you know has questions about the Open House or wants more info on IP, but can’t make it on the 12th feel free to give them my contact info!

Ideal Protein at Osborne Chiropractic
Open House
Wednesday January 12th, 6:30pm
at our office
18730 33rd Ave W. #100
Lynnwood, Wa. 98037

Thanks everyone! I look forward to seeing you next year! =)

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Marinated Grilled Veggie Skewers

This recipe is adapted from  I encourage you all to look for different recipes to experiment with & keep things fresh!
10-15 brown or white mushrooms
1 red pepper (seeds and ribs removed)
1 yellow pepper (seeds and ribs removed)
2 sm. zucchini
2 sm. onions, peeled
Optional veggies: eggplant, broccoli stems (or any  IP friendly veggie you can skewer)


2 tbsp. grainy mustard
1 tbsp. fresh rosemary or 1 1/2 tsp. dried
2 shallots, peeled and chopped
1/2 c. white wine vinegar
3 cloves garlic, peeled and chopped
1/4 tsp. black pepper


Cut all veggies into chunks or squares. Mix marinade ingredients and marinate vegetables 4 to 6 hours at room temperature, or overnight in the refrigerator. Thread onto skewers and grill over coals or broil in the oven, approximately 5 minutes, basting with marinade and turning often. Spoon leftover marinade onto kabobs as a sauce. Serves 6. 
Experiment with different flavors for your marinade…….You could also add meat to make the skewers a complete meal.
*****Try using shorter skewers to make them snack size and bring them to a holiday party for a different veggie option.  These are good hot or cold!*****
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