Holidays

Hi everyone 

I haven't posted a lot lately sorry. The holidays were a tough one ! I did the best I could but we all have our down falls. I weighed in today didn't loose as much as I wanted but did loose a little , glad it wasn't a gain . Now that they are over its time to get back on track and whip the weight loss . Who is with me ? 

Week 9 of Beckys Journey

I was so scared to get on that scale this morning . I knew I ate well but the fear of eating to much over thanks giving scared me so it took me time to work up to it . Finally I did it and learned I had one of my biggest weeks 5.2 lbs it was shocking but made me feel great it was all portion control. I just ate less and I did it at 2 different dinners with 2 family's . So I say we can do this yes we can !!

Turkey sausage stir fry

1 red bell pepper 

1 yellow bell pepper

1 orange bell pepper

1 jalapeño sliced

1 onion of your choosing diced

Salt and pepper to taste 

I made this guys and it's really good 

This week

This week I admit I was ready to quit I had a couple bad weeks where I lost nothing . I was feeling pretty bad but a few patients and friends talked me out of it I am doing this for me they reminded . So here I am not ready to give up if you to are  struggling with the weight loss please feel free to write to me we can do this together 

Make the change do Ideal Protein

Thanksgiving Meal Ideas

Stay on track and enjoy delicious Ideal Protein Friendly pies over the holiday season!

Ideal Protein Pie Crust

1 packet Ideal Protein Maple Oatmeal

1 packet Ideal Protein Crepe/Pancake mix

1 egg white

3-5 TBS of cold Water

Directions:

Preheat oven to 350 degrees. Spay an 8 inch pie plate with non-stick baking spray. In a small mixing bowl combine Ideal Protein Oatmeal and Crepe Mix. Beat in egg white and water to create a thick paste. With a wet rubber spatula spread the crust mixture to cover the inside of the pie plate. Bake for about 10-15 minutes or until golden brown and crispy. Cool.

Gravy

I am gong to try this this week sounds so good

Salmon Burgers 1 14.75 ounce can salmon (yields 9-9.5 ounces salmon when drained and cleaned of skin and bones) 1 small zucchini, grated and squeezed (approximately 1/3 cup) 1 T chopped fresh dill 1 Ideal Protein Potato Puree packet* mixed with 2 ounces hot (not boiling) water 1 egg white Olive oil spray

Cinnamon Maple Oatmeal Muffins

935

For All phases on the Ideal Protein Diet Protocol

Ingredients: 

(Makes 4 muffins – 2 Ideal Protein Diet meals)
1 package Ideal Protein Plain Crepe
1 package Ideal Protein Maple Oatmeal
1/4 tsp baking soda
1/4 tsp baking powder
1/4 tsp cinnamon
Pinch salt
1 tsp. Splenda or Stevia
1 egg white
3-4 oz water

Directions: 

Preheat oven to 350°F (175°C). Mix dry ingredients together. Combine wet ingredients and add to dry ingredients. Mix until batter is smooth. Fill 4 non-stick muffin tins approximately 2/3 full. There should be enough batter for 4 muffins (2 Ideal Protein meals). Bake for 15-20 minutes. These are delicious served warm from the oven with a little bit of Ideal Protein Maple Syrup or Walden Farms syrup for dipping!

My stir fry

I used 8 oz pre- cut chicken strips 

1 Red bell pepper 

1 Green bell pepper 

1 Green onion 

1/2 tsp Organic garlic from sprouts market 

a dash of Ideal Protein salt and pepper 

Mixed all in my electric fry pan cooked for  minutes and served in a bowl 

My journey with Ideal Protein...

Hello everyone my name is Becky Garska.

I grew up here in the Grand valley and graduated at a local high school.  I am married and have a couple children, my family is my life.  I have always been a bigger girl most of my life and had trained myself to eat junk.  I do a lot of things with my family and it was so easy to fall into the drive thru life so here I am today at a weight that brings me down at times.

I ate at places like McDonalds, Burger King and others as well.  I fried every meal I cooked at home and loaded it with cheese and sauces.  Believe me it added on fast.  I also am a bored eater so if there are chips and such around and I am alone I would eat them.

I tried various programs like weight watchers and working out at the gym and even weight loss drugs that only made me feel terrible.  I lost some and gained twice as much back each time.  I was ready to give up and was down about my appearance. I worked with beautiful young ladies and didn't feel I fit in I was the older fat lady or so I thought.

I started work at Fruita Chiropractic and they have Ideal Protein.  I was skeptical at first but I talked to a few of the patients and saw major results so it got me thinking that I can do this for myself and my family. Since starting I have learned in just the 5 weeks that I can make my life different it wasn't that I was the depressed fat girl I just had never really known how to eat well.  I now have trained myself to eat better, like cutting out sugars and dairy which was hard for me as I was a pop drinker and ate a lot of candies.  I now eat more healthy foods like vegetables and drink tea and water.

I didn't have to give up everything good I just learned to cook it different.  I can still have goodies and still be healthy.  In the 5 weeks I have dropped down 11.5 Lbs something I have never done before.

My hope by doing this Blog and posting in it is to help others like me see that you can do this and that we are in this together. Sometimes a buddy is all you need.

Core Bracing Sequence

Want an easy way to exercise your core, engage the muscles that stabilize your spine, and help to prevent lower back pain?  Give core bracing a chance.  By actively contracting the muscles around your spine throughout the day, putting your back in a good neutral position and keeping these muscles engaged you can help prevent future episodes of lower back pain.  

Simple Break Down

1.  Gut  2.  Butt  3.  Squeeze

When should I practice core bracing?

ALWAYS-Set a timer on your phone to remind yourself to actively brace and stabilize your core.

New to chiropractic?

Welcome and thank-you for choosing Fruita Chiropractic and Massage for your chiropractic and massage therapy needs.  At Fruita Chiropractic and Massage we utilize chiropractic care, massage therapy, and home exercise programs to help you recover quickly and maintain your gains from treatment into the future.  The best treatments any patient can have are treatments the patient can do themselves. That is why it is very important for you to continue doing the home exercises as prescribed by your doctor.  If you have any questions about the exercises give us a call or check out our short video demonstrations at our website under the tips and tricks section (http://www.feelgoodfruita.com/Tips-Tricks/).

If this is your first visit to a chiropractor here are a few things to be aware of 

·         You may experience some soreness at the area of adjustment this is not uncommon.  Think of an adjustment like working out for the first time.  After the first workout you typically have some muscle soreness for a few days because you are working your muscles out in new ways.  This is the same for chiropractic we are putting motion back into segments in your spine that have been stuck and restricted.  If you are experiencing some soreness after your treatment put ice on the area for 20 minutes, if this does not help or you are concerned feel free to give us a call.

·         The next thing to remember is that chiropractic is not always a onetime fix.  In order for you to achieve the best outcome for your overall health our doctor will recommend a treatment plan that best suits you.  Acute (new pain) will typically resolve faster than chronic (long lasting pain).  If you have had chronic pain for 6 months or more one treatment will not make your pain all “magically” go away.  For chronic conditions we need to correct any muscle imbalances, postural abnormalities, or weaknesses that you may have that are causing your pain. 

·         Remember, pain is the LAST symptom to show up and the FIRST to leave.  If you stop care after the pain is gone and do nothing to correct the underlying cause you are setting yourself up for future injury.  A periodic check-up before symptoms return is a good way to ensure long lasting spine health and decrease your chances of having a severe onset of symptoms.

As your doctor I want you to understand your problem and its causes.  The better educated you are on your condition the more likely we will have positive outcomes for your treatment.  Please do not hesitate to call or email with any questions or concerns you may have, we pride ourselves on outstanding customer service by always putting you the patient first.

Jon Blaha D.C.

Look guys I can Fly!

http://www.bikejames.com/strength/body-position-clinic-from-pinkbike/

Here is a cool link from Bike James, a local mountain bike coach on good body position while ridding.  Good position while ridding is important in preventing accidents like the one picture above.  While not near as dramatic poor body position or posture while sitting at your computer, standing, or sleeping can also cause problems such as back and neck pain if not corrected over time.  These poor positions throughout the day also make it hard to reach a good position on the bike (hip hinge with a flat back).  More on this topic next post!  Until then enjoy the video and check back for the next post on posture correction drills.