Are you missing crackers like some of my dieters? Well then I have just the solution for you: Ideal Protein Crispy Cereal crackers!

These delicious crackers could be a breakfast or could be a snack! The trick with the crackers is to cut them in pieces before putting them back in the oven, that makes them a bit crunchy!

Mock-amole

Ingredients

8 oz asparagus (34-36 skinny spears, ends trimmed)
1/2 c steamed broccoli florets
3 tablespoons Walden Farms Mayo
Juice of 1/2 a lime
1 1/2 tsp minced garlic
1/2 tsp cumin
1/8 tsp salt
2 tablespoons diced red onion
2 teaspoons dry cilantro

Instructions

Steam the asparagus just until soft, then combine all ingredients (except onion) and blend in a food processor until very smooth. Stir in onion (you can omit if desired). Fridge until cold. (Or you can steam the asparagus and broccoli in advance and chill them, so your dip will be cold after blending.) serve with I.P. Chili or I.P. crisps!

FOIL PACKETS! (11 Recipes for IP FOR THE BBQ)
Please add your own ideas for other foil packet recipes in the comments section.

How to make a foil packet:
1. Lay a large sheet of heavy-duty foil or a double layer of regular foil on a flat surface. (Use nonstick foil where noted.)

2. Put the ingredients in the center of the foil. Bring the short ends of the foil together and fold twice to seal; fold in the sides to seal, leaving room for steam. Grill as directed. (Each recipe serves 2 to 4.)

Lemon-Herb Chicken
Toss 4 skinless, boneless chicken breasts, 1/4 cup chopped mixed herbs and 3 tablespoons each olive oil and lemon juice in a bowl. Divide among 4 foil packets. Grill over medium-high heat, 12 minutes.

Jerk Chicken Wings Toss 6 split chicken wings, 1 tablespoon vegetable oil and 3 tablespoons jerk seasoning (make your own if you can’t find one without sugar.) on a sheet of foil. Form a packet. Grill over high heat, turning once, 25 minutes. Top with cilantro and serve with lime wedges.
Roasted Garlic Slice the point off 1 head garlic to expose the cloves. Coat with 2 teaspoons olive oil and season with salt and pepper. Seal in a foil packet. Grill over medium-low heat, 45 minutes.

Coconut Shrimp Toss 1 pound peeled large shrimp, 2 each chopped lemongrass stalks and scallions, 1/3 cup coconut milk and the juice of 1 lime. Divide between 2 foil packets. Grill over medium heat, 10 minutes. Top with chopped cilantro.
(Note that the Coconut milk is not on IP Phase 1 protocol. However, I have not had problems with this recipe kicking out of ketosis because the milk just flavors the shrimp and you are not using the sauce)

Meatballs Mix 1/2 pound ground beef with 1 egg, 1 minced garlic clove and 1/8 teaspoon each salt and pepper in a bowl. Roll into 1 1/2-inch balls. Arrange in a single layer on a sheet of foil; top with 1/4 cup tomato sauce with 1 package of Truvia or other sweetener + dried or fresh italian herbs (thyme, oregano, basil) and form a packet. Grill over high heat, 20 minutes.(Note, the original recipe is for 1 lb ground beef plus 1/4 cup bread crumbs and 1/4 cup parmesan cheese. I have made this without the 1/2 cup of bread/ cheese and its fine. Its more of a little hamburger than a traditional meatball (texture/ consistency/ stay together nicely) but its still great)

Asian-Style Ribs Mix 1/3 cup each hoisin sauce and sugar-free ketchup, 4 teaspoons Sriracha and 1 1/4 teaspoons each salt, sesame oil and rice vinegar. Coat 2 pounds baby back ribs with the hoisin mixture; place in a single layer on a double sheet of foil and form a packet. Grill over indirect heat, covered, turning occasionally, 1 hour.

Zucchini and Tomatoes Toss 2 sliced zucchini, 2 diced tomatoes, 4 smashed garlic cloves, olive oil, basil, and salt and pepper on a sheet of foil. Form a packet. Grill over high heat, 10 minutes. (Not Phase 1 IP Protocol, but for other family members you can top with grated parmesan.)

Fish Provençal For each serving, pile 1 halibut fillet, 1/2 cup canned diced tomatoes, some shaved fennel, 1 teaspoon each capers and chopped garlic, and the juice of 1/4 lemon (original recipe says orange...you can use orange extract or ) on a sheet of foil. Form a packet. Grill over medium-high heat, 10 minutes. Top with olive oil and chopped basil.

Mexican Fish For each serving, pile 1 tilapia fillet, 1/2 cup fresh salsa, and olive oil and lime juice on a sheet of foil. Form a packet. Grill over high heat, 10 minutes.

Mustard-Dill Salmon For each serving, layer a few lemon slices, 1 salmon fillet and some dill sprigs on a sheet of foil. Sprinkle with Truvia (Original recipe says brown sugar), salt and ground coriander; spread whole-grain mustard on top. Form a packet. Grill over medium heat, 12 minutes.Shishito Peppers Toss 1/2 pound shishito or Padrón peppers, a drizzle of olive oil and 1/4 teaspoon paprika on a sheet of foil. Form a packet. Grill over medium-high heat, 7 minutes. Sprinkle with coarse sea salt.

Portobello Mushrooms Toss 4 portobello caps, 4 smashed garlic cloves, 1/4 cup olive oil, 1 teaspoon red pepper flakes, salt and chopped parsley to taste. Divide among 4 foil packets. Grill over medium heat, turning once, 10 minutes.

Sesame Bok Choy Toss 1 pound baby bok choy, 1 tablespoon sesame oil and 1 teaspoon each grated ginger and sesame seeds on a sheet of foil. Arrange in a single layer and form a packet. Grill over medium-high heat, 15 minutes

STUFFED BREAKFAST PEPPERS (Non-Restrictive!)
Although this says Breakfast, I would usually eat these as a snack between meals if I was having a hard time with cravings. Great end of evening treat if you have an early dinner.

INGREDIENTS
4 Egg Whites (Large Eggs. May be 6 egg whites for smaller eggs, but 4 should do)
1 dash Salt
1/2 tsp Olive Oil
1/2 cup, pieces or slices Mushrooms
2 cups Spinach
1/4 tsp Mrs. Dash Table Blend (or other salt substitute with spices.)
3 medium (approx 2-3/4" long, 2-1/2" dia) Bell Peppers, cut in half. (Cook 5 halves. Use 1 half in recipe)
(optional: 1/2 chopped onion)

INSTRUCTIONS
In a frying pan, cook chopped mushrooms, 1/2 of one diced red pepper and spinach in 1/2 tsp olive oil (Can use less). Season to taste. I use lemon pepper to give a bit of acidity to the mushrooms and spinach. Then I add a few drops of Tabasco for heat.)

Distribute mixture evenly into pepper halves.

Lightly beat egg whites. Pour into pepper halves.

Bake in oven at 375 for approx 40-45 min or until eggs are set.
(EDIT: It was suggested by a reader that "350 degrees for 20 - 30 minutes should do it". So use your discretion. I personally like the peppers to be soft, so I cook at a higher heat for longer. ))

NOTE: You can also make this with 1 or 2 whole eggs if you need additional protein. Using egg whites makes this unrestricted. (Eat 2 pepper halves per serving)

EDIT: Some readers asked if Bell Peppers were unrestricted. Let me clarify:

Unrestricted means that this meal does not have to count as your protein for the day if you use egg whites, not that you can eat as many bell peppers as you want in a day.

According to the official IP chart, there are certain foods which are restricted which should not be eaten more than a few times a week. (For example, tomatoes, brussel sprouts, beans (wax/ green), eggplant). Bell Peppers are NOT on that list and are considered unrestricted (you have no limit of days where you can eat them.)

However, Bell Peppers have carbs... different colors have different carb content. They are unrestricted, but not unlimited. Meaning you shouldn't eat a bowl of 8 sliced bell peppers in a day.

As always, if you are in doubt, speak with your own coach. Thats one of the great things about IP is that you have a personal coach who will know your own body and weight loss as you meet weekly. It's YOUR weight loss, so in all cases, you can use what you see on the internet as a guide, but always use your head and use your coaches if you have questions.

KALE! I love the Kale Chips when I am craving something like a crispy potato chip. (Spray lightly with olive oil, salt + pepper and roast at 200 C). I also drop Kale into my shakes with ice in the blender. Or roast it in the oven til dry, then crumble onto my salads or soups. Beware the bitter stem, but this really is a superfood.  

I love having a windowsill garden of fresh herbs. They improve the taste of just about everything I cook (especially adding basil, thyme or rosemary to IP Soups!), they also have many other benefits.

JUST SAY NO: No Diet Sodas on Phase 1. At All. And once you have weaned yourself aware from the addiction, don't go back. There have been many studies that diet drinks are bad for you and fool your body into craving more sugar and carbs. It's not worth it.

http://healthyliving.msn.com/health-wellness/7-side-effects-of-drinking-diet-soda

 I know. I know. I shouldn't be gleefully sharing anti-excercise jokes since it really IS critical for long-term health and wellness. But this one really is perfect for those new dieters starting the first month of IP... you lose an unreal amount of weight without the exercise or pain. Sorry... but I LOVED that part of the diet!  

Fish is an excellent food because of its protein content, which has a very well-balanced amino acid make-up and is therefore highly efficient nutritionally, because of its low lipid content, and because of the important dietary fats it contains.

New study shows a lifetime of being obese could be a major risk factor for heart disease.

http://www.huffingtonpost.com/2013/07/17/obesity-heart-disease-lifetime-duration_n_3599575.html

A Lifetime Of Obesity Could Hike Up This Heart Risk

www.huffingtonpost.com

A lifetime spent being obese could be a predictor for coronary artery calcification, a major risk factor for heart disease, according to a new study.

"Anyone can give up, it's the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that's true strength." - Unknown

 Unlike a diet, the maintenance phase has no end, as the goal is to maintain a balanced weight forever

Studies show dieters who drink more water have greater weight loss.

http://www.nbcnews.com/id/52388046/t/drink-more-water-lose-more-weight/#.UfFbwFOw6CU

Drink more water, lose more weight?

www.nbcnews.com

NEW YORK (Reuters Health) - Dieters who drink more water have greater weight loss, according to a new review of several prior studies.

"Character is doing what you don't want to do but know you should do." ― Joyce Meyer

Tired of drinking plain water? How about the wonderful refreshing taste of Mangosteen? This tropical fruit has a tangy and sweet flavour that you will just love. Our new Water Enhancer has plenty of electrolytes to replace those that are lost by sunny days. Mix it up in a 500ml bottle of very cold water and enjoy summer!

Insulin is also called the lipogenesis hormone, because it prevents the destruction of lipids and promotes fat storage. In other words, insulin diets make you gain weight.

Study suggests fast food hamburgers are comprised of little meat.

http://www.naturalnews.com/041116_hamburgers_fast_food_meat_content.html

Study - Your fast food hamburger may contain as little as 2 percent actual meat

www.naturalnews.com

Study - Your fast food hamburger may contain as little as 2 percent actual meat

"Whatever the mind can conceive and believe,it can achieve." - Napoleon Hill

  There are simple sugars (also known as simple carbs) and complex sugars (also known as complex carbs). Simple sugars are basically sweet-tasting and found in foods like powdered and cubed sugar, candy, chocolate, cakes, jam, honey and fruit. Complex sugars, which are not sweet tasting, are found in bread, pasta, pulses, grains, etc.

New study suggests that limiting foods high in highly processed carbs could help control the urge to overeat.

http://www.canada.com/health/carbs+stimulate+brain+region+involved+addiction+study+shows/8582675/story.html

'Bad' carbs stimulate brain region involved in addiction, new study shows

www.canada.com

New brain studies suggest that carb addiction could be real. Boston Children's Hospital researchers wh

"You have power over your mind - not outside events. Realize this, and you will find strength." ― Marcus Aurelius

We are proud to introduce our new Orange Wafer, just in time for summer! Like sunshine in a tasty treat, the sweet citrus chocolaty taste goes along perfectly with all your summer activities, and will brighten your day! Take one Orange Wafer during rainy days to keep the summer sun close by!

  Apart from oil and protein seed crops (dry fruits like almonds), carbohydrates and fats are rarely found together in nature. Fruit contains no fat; neither do starchy foods. Meat contains fats but no sugar, and foods containing complex sugars (think pulses) also have some protein.

The American Medical Association declares obesity to be a disease.

http://www.ctvnews.ca/health/u-s-doctors-group-declares-obesity-a-disease-1.1332160

U.S. doctors' group declares obesity a 'disease'

www.ctvnews.ca

The American Medical Association has decided to take the bold step of declaring obesity a disease, a move 

"Your life does not get better by chance, it gets better by change." - Jim Rohn

 The pancreas is the root cause of insulin dysfunction, and therefore gaining weight. However, since it is easily derailed, it can also be easily reset. Give your pancreas a break by significantly reducing your carbohydrate intake.

Study shows living in a neighborhood that supports a healthy lifestyle may help prevent obesity.

http://naturalhealthcare.ca/nutrition_news.phtml?sac=view&id=5168

Neighborhood features could prevent obesity. Nutrition news from Natural Healthcare Canada

naturalhealthcare.ca

A healthy food environment in a neighbourhood was associated with lower obesity. News from Canada's Guide to Natural, Herbal, Holistic, and Complementary Healthcare - NaturalHealthcare.ca

"Change might not be fast and it isn't always easy. But with time and effort, almost any habit can be reshaped." ― Charles Duhigg

You will return to normal eating behaviors during the maintenance phase, meaning that you'll no longer fill an existential void with food and that you'll be able to re-embrace food assuredly. No more compensating, only rethinking and feeling food.