Ideal Protein Avoiding Triggers

Ideal Protein Avoiding Triggers

By: Ideal Protein www.idealprotein.com

You stepped onto your bathroom scale and did a double-take when you saw the numbers had moved up. You thought you were doing everything right. You have made changes in your lifestyle, right-sized your eating, started exercising regularly and even asked for help from your support system when you needed it. Yet, you gained weight. And you don’t understand why!

Here’s one possibility: Somewhere along the way you fell victim to a “trigger.”

What is a trigger? It’s simple: A trigger is any kind of stimulus that we can have a reaction to. Triggers can be sights, smells, sounds, locations, stressful situations—even people—that break down our resistance and cause us to eat things that sabotage our weight loss efforts.

Because triggers are specific for each individual, they can be difficult to recognize, but here are some examples of things that can trigger someone into overeating and gaining weight:

  • We can be influenced by our surroundings. The enticing smell of cookies can lure us into a bakery and, usually, when we walk out those cookies leave with us.
  • Distracted eating. Sometimes we are triggered simply because we’re not paying attention to what we’re eating. For example, we check emails while snacking on some crackers. When we’re finished, so are the crackers.

We are surrounded by opportunities to eat. Not only are they where you’d expect—like fast food restaurants—but they are not always in traditional places where food would be expected, like those vending machines in hospital waiting rooms, kiosks with specialty coffees at concerts, gas station mini-marts with their displays of candy and coolers of soft drinks, or that box of donuts someone brought to a meeting.

The most important thing is to become more aware of what causes our triggers and to change our behavior so that we aren’t vulnerable to the temptations. For those triggers that are unavoidable or particularly tempting, the key is to have a game plan in place to deal with them—techniques such as visualization (picturing you achieving your weight loss objective) and thought-stopping (thinking something positive, like how proud you were when you started losing weight) can keep triggers at bay until the urge to overeat passes.

With so many opportunities to encounter triggers, it’s not difficult to see how the numbers on our scales can move up. Teaching ourselves how to recognize and avoid our triggers will help us continue to make smarter decisions to reach our weight loss goals!

Ideal Protein Pumpkin-Spiced Latte

Ideal Protein Pumpkin-Spiced Latte

Recipe by Janeva Eickhoff

 

Ingredients:

8- 12 oz hot water
1 bag Black tea
1 Ideal Protein Vanilla Premix drink
¼ tsp Pumpkin Pies Spice, or to taste
1 cinnamon stick
Cinnamon or nutmeg for garnish

Directions: Steep tea bag, pumpkin spice and cinnamon stick in hot water to desired strength, usually 2-6 minutes.

Remove tea bag.  Stir in IP Premix Vanilla. Garnish with a dusting of cinnamon or nutmeg.

Ideal Protein Pumpkin Zucchini Muffins

Ideal Protein Pumpkin Zucchini Muffins

Recipe by Janeva Eickhoff

 Ingredients:

1 Ideal Protein butterscotch or vanilla pudding mix (dry)
1 Ideal Protein plain pancake mix (dry)
½ tsp. pumpkin pie spice
1 tsp. baking powder
1 tsp. Splenda or Stevia
1/3 C. liquid egg whites
2 tsp. olive oil
3 T. water
½ C. shredded zucchini
Cooking spray

Directions:

  1. Preheat oven to 350.
  2. Microwave shredded zucchini on high for 1 minute. Blot with paper towels to absorb all moisture; set aside.
  3. In a medium bowl, mix together the dry ingredients.
  4. Add liquid ingredients (except zucchini); stir. Fold in zucchini.
  5. Coat a regular sized muffin tin with cooking spray, spoon batter into muffin tin making 6 muffins.
  6. Bake 12 minutes.

Servings: 6 muffins = 2 unrestricted; 3 muffins = 1 unrestricted

Ideal Protein Crispy Pumpkin Pie Cookies

Ideal Protein Crispy Pumpkin Pie Cookies

Recipe by Janeva Eickhoff

Ingredients:
1 pkg. IP peanut butter soy puffs
1/8 tsp. baking powder
1 tsp. Splenda
¼ tsp. pumpkin pie spice
2 T. + 1 ½ tsp. *water
Cooking spray

Directions:
1. Preheat oven to 350 degrees.
2. Add dry ingredients to a blender or food processor; blend to fine crumbs.
3. Transfer to a small bowl; add water and mix.
4. Evenly drop 6 spoonfuls of batter onto a parchment-lined baking sheet.
5. Spread into thin circles with the back of a spoon sprayed with cooking spray; you may also pat down with your fingers.
6. Bake 10 minutes; take out of oven and flip. Bake another 5 minutes.
Servings: 6 cookies = 1 restricted

*Pumpkin pie extract or emulsion may be subbed for ½ tsp. of the water for a more intense pumpkin flavor. Take the water down to 1 T. + 1 tsp. if subbing. Omit pumpkin pie spice entirely.

TIP: Always try to spread the cookies out evenly, so that they bake evenly. Spread them out a little bit smaller than the size of your palm, a standard cookie size will do. Watch the cookies towards the end or they will burn up quickly.

Ideal Protein Pumpkin Pie Waffles

Ideal Protein Pumpkin Pie Waffles

Recipe by Janeva Eickhoff

Ingredients: (Waffles)
1 IP plain pancake mix
1 tsp. Splenda
1 oz. water
1 tsp. Pumpkin Pie Flavor Fountain (see below for alternatives)
Cooking spray

Ingredients: (Whipped Cream)
2 T. Walden Farms marshmallow dip
¼ tsp. vanilla extract¼ tsp. cinnamon

   Directions for waffles:

  1. In a medium sized bowl mix together the dry ingredients. Add liquid ingredients; stir to mix.
  2. Spray heated waffle iron with cooking spray before adding waffle batter. Bake according to manufacturer directions.
  3. Serve topped with Cinnamon Whipped Cream and WF pancake syrup.

Directions for Cinnamon Whipped Cream:

  1. Place marshmallow dip, vanilla extract and cinnamon in a small bowl; whisk with a fork until smooth and creamy.

Servings: Entire recipe = 1 unrestricted