Little Choices Everyday

Chocolate Shake

Chocolate shake on P3 1/2 C. Greek Yogurt 1 scoop protein powder (I used chocolate) 1 Tbsp organic, no sugar added peanut butter 3/4 C. Almond Milk A few drops of Stevia (I used English Toffee) 1-2 Tbsp heavy whipping cream (optional) Mix together with a blender or Magic Bullet. Refrigerate for a short time…

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P2 Cabbage Soup

If you haven’t tried this recipe it is delicious and I still eat it in P4. Phase 2 recipe Chicken & Cabbage Soup 100 grams chicken 2 C. Cabbage 2 C. Low Sodium Chicken Broth (or 1 C. Water, 1 C. broth) 2 Tbsp Bragg’s amino acids 2 cloves garlic, minced 1 Tbsp. Chopped onion…

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Tips for Eating out

We all run into some pointduring our strict protocol asking the question, “Can we eat out on Phase 2, and if so what can we eat?”  This is where it can be tricky.  At home we can weigh our meats, we are careful of the fat content and we especially make sure none of our…

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Roasted Cabbage with Bacon

Green cabbage, chopped 1 – 1 1/2 Tbsp. extra-virgin olive oil Onion, chopped (optional) Bacon, cut into small squares Liquid Aminos Lemon Juice Seasonings to desired taste Place chopped cabbage in a baking dish coated with olive oil. Sprinkle onions evenly over cabbage. Mix in olive oil, Liquid Aminos and lemon juice so the cabbage…

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Grissini Chicken

Here’s a great recipe for Phase 3 the whole family will love. It’s a family favorite at our house! Grissini Chicken 6 boneless, skinless chicken breasts 1 can cream of chicken soup 1 can cream of mushroom soup 1/2 to 1 c. sour cream 8-10 sticks of Grissini, crushed 1 Tbsp. poppy seeds 1 Tbsp.…

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P2 – Cool Summer Salad

Strawberry Cucumber Salad Refreshing Summer Snack Phase 2 recipe Since strawberries are coming in season, thought this was a good one to share. Ingredients: Strawberry Cucumber Salad 1 whole cucumber Sliced strawberries 1 serving strawberry vinaigrette (see below) Fresh ground white pepper Stevia to taste Directions Slice strawberries and cucumber. Toss with strawberries, dressing, stevia…

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Prevent Stalls on Protocol

fitday.com Chart We strongly recommend that you track your food daily, especially when you are new to the protocol and learning about your calorie intake. Use an online calorie counter such as http://fitday.com or http://www.thedailyplate.com/ Keep in mind that the food you purchase in the stores may not be on these sites, so you may have to…

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Venetian Apricot Chicken

Tonight was a big step for my p4 journey Olive Garden.  My husband who has been held ransom for months on where we eat said how about Olive Garden?… I prayed on the way they had something on the menu I would feel comfortable eating.   I will have to admit its tempting but I looked…

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Carol Ensminger Testimonial

I cannot say enough about this product. I am so pleased with the results. For me it was more than shedding a few unwanted pounds, it was about getting my hormones in balance and gaining better overall health. I could not believe how the pounds came off, and how GREAT I feel. I was concerned…

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Oven Roasted or Grilled Vegetables

1/2 medium zucchini, cut a bit thicker, they tend to get mushy otherwise 1/2 medium summer squash, cut a bit thicker 1/2 medium red bell pepper, 1/2 medium yellow bell pepper, 1/2 pound fresh asparagus, 1/2 red onion 1 1/2 tablespoons MCT oil 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper Fresh garlic Onion…

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Lettuce Wraps

Lettuce Wraps I have had many people ask me how I eat on P4 and I have to say its similar to P2 and P3.  I really just concentrate on eating healthy.  Do I spluge from time to time, yes!  I thought it would be helpful to just share for what I am eating and document…

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P3 Taco Salad

Phase 3 recipe 1 lb of lean ground beef 1 can Rotel 1/4 diced onion Salt and Pepper to taste Lettuce bed 1/4 cup chopped tomatoes 1/4 cup chopped onions 1/4 cup shredded cheese Dressing:  I use homemade salsa and cover the top of the salad Cook the ground beef, onion and seasonings.  Once the…

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