Little Choices Everyday
Egg Frittata
Phase 3 recipe This dish is designed for phase 3 but will satisfy the whole family at the dinner table! 1/2 Onion, diced 2 Tomatoes, diced doz. eggs 2 handfuls of Spinach tbl. Butter 2 cups shredded cheese of choice Preheat oven to 350 degrees. In an oven proof pan, sautee the diced onions in…
Chicken Kebabs & Roasted Cabbage with Lemon
Phase 2 recipe Chicken Kebabs 1-2 Tbls of Braggs Aminos ( add according to taste) 3.5 oz or 100 grams of chicken Slice chicken into strips wide enough to put on a kebab stick. Marinate in Braggs for 2-3 hours, depends on how much flavor you like. Heat Grill , place on grill until chicken is fully cooked through. …
Asian Chicken Salad
Phase 2 recipe Asian Chicken Salad 3.5 oz or 100 grams of chicken 1 T. lemon juice 1 cup celery 2T. Liquid Aminos 1 Apple 1/4 – 1/2 tsp garlic powder Onion powder or onions (optional) Garlic powder to taste Curry powder to taste Cut chicken into bite size pieces. You can marinate them in…
Fruits and veggies to avoid during Phase 3
Avoid these starchy vegetables when introducing new foods into Phase 3. Here is a list of starchier vegetables: * Beets * Carrots * Corn * Parsnips * Peas * Plantains * Potatoes in all forms * Winter Squashes Fruits can be dangerous due to the sugar content. You should stick with your apples and strawberries…
Three kinds of fat, only one is making you gain weight…
We all wonder and question why am I fat and why do I have such a hard time losing weight. After reading Dr. Simeons Pounds and Inches I learned many things about how our bodies store fat and why some are more prone to it than others. Learning the mechanics will help you understand the…
High Fat Correction Day on P3
This is part 4 of the Alternative Correction Days (ACD) series. I have been testing these myself and logging the results and checking for any consequences in the three day window that follows. I am actually having success with each of these with an average of 1-2 lb loss. The goal is to not vary.…
What is your favorite diet item?
I will admit there are few things I love about the diet. It has transformed the way I look at food and the kitchen in general. For years I have had a Foreman Grill. It has been stored down in the cabinet and was never used. The diet changed that for me. This amazing new…
How to handle Social Invites while on Protocol
On the diet we all dread the “social” calendar. Attending parties, events, dinners with friends or even family functions can cause stress on the dieter. We always recommend keeping the calendar as clear as possible during the P2 protocol. There will be times when this is not possible. I refer back to “Pounds and Inches”…
It’s Worth it, Don’t Give Up!
One of the questions we receive on a regular basis is why am I stalled or not losing? Having successfully completed the protocol I can assure you do not give up. We all lose weight at different rates and levels, and one of the things I have learned is it so much more than about…
Breakfast at the Ensminger’s- Guilt Free Waffles
Phase 3 recipe Guilt-free Waffles 2 large eggs ¼ C Ricotta cheese ¼ tsp cinnamon 1/8 tsp. Nutmeg (optional) ½ tsp. Baking powder 1-2 packages Stevia Preheat waffle iron. (Can also be made into pancakes.) Beat eggs with electric mixer or whisk to make them light and fluffy. Add all other ingredients and beat until…
Diet Friendly Ham Glaze
Ingredients 1/4 cup Stevia 1 tbsp of cinnamon 3 tablespoons spicy mustard 1 tablespoon apple cider vinegar salt and pepper to taste 2 tbsp of water 1/4 cup gold rum (such as Bacardi Gold®) P4 Directions Combine Stevia, cinnamon, rum, mustard, and apple cider vinegar in a large saucepan over medium heat. Bring to a…
Asparagus Delight
Phase 2 recipe with phase 3 additions Asparagus and Tomatoes Ingredients: 1 bunch fresh asparagus, trimmed 2/3 cup water 1/4 cup coconut oil or MCT oil 1/2 cup grated Parmesan cheese (for Phase 3 or Phase 4) 10 grape tomatoes, halved Directions: Combine the asparagus and water in a 10-inch skillet and place over medium…
