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Posted on 07-01-2014

This Friday, we’ll all take a minute to celebrate our nation’s independence. There will be parades, and camping trips, parties, and of course – backyard barbeques.  This week, I want to give you some tools to help you thoroughly enjoy the holiday while maintaining your weight loss on Phase 1.

The key to Phase 1 is ensuring that your pancreas remains at rest, enabling your body to regain its natural sensitivity to insulin. There are treats you can indulge in over the holiday that will totally feel like cheating, but will not cause your blood sugar to spike out of control, causing hunger pangs and setting you up to actually cheat.

We all want to feel like we’ve indulged, so here are some tips for feeling satisfied while staying on track:

  • Don’t measure  your meat – like I mentioned above, the key to staying in ketosis is keeping your blood sugar low. If you want to get that “overindulgent” feeling of satisfaction, help yourself to another piece of meat from the grill
  • Fruit infused water or iced tea – slices of lemons, limes and oranges floating in iced water will give it a light, refreshing flavor. Just don’t eat the fruit slices or squeeze the orange before adding it to your pitcher
  • Grill your veggies – Pick up some wooden skewers and grill up some thick slices of your favorite veggies. The smoky flavor from the grill will give them added flavor
  • Make substitutions – there are tons of Ideal Protein-friendly recipes on the Internet that will allow you to enjoy your favorite side dishes at your BBQ. Here’s how you can make Ideal Protein-friendly “potato” salad with homemade mayo:


2 rutabegas

2 hard-boiled eggs, peeled and roughly chopped

4 stalks celery, diced (around ¾ cup)

4 thinly sliced radishes

For the Dressing:

  • 3 tablespoons homemade mayo*
  • 1 teaspoon mustard
  • ½ teaspoon celery seed
  • 3 tablespoons relish
  • 1 tablespoon pickle juice
  • salt and pepper, to taste


  1. Wash and cube the rutabaga. Add water to a large pot. Cover and bring to a boil. Once boiling, add rutabaga and cook for 10-13 minutes, until rutabaga is fork-tender. Drain and set aside to cool.
  2. Meanwhile, add sliced hard boiled eggs, celery pieces and radishes to a large bowl.
  3. Then, in a separate bowl, add dressing ingredients and whisk until combined.
  4. When rutabaga has cooled, add to large bowl with vegetables and drizzle with dressing. Stir to coat.
  5. Cover and refrigerate for 4 hours, until chilled.

Homemade Mayo Recipe


  • One egg (apparently size does matter here. Make sure you use a large or extra large egg, else you might need to add an extra one)
  • One cup Extra Light Tasting Olive Oil
  • The juice of half a lemon or lime (about 2-3 teaspoons)
  • A generous pinch of salt

You can also add any herbs if you want a flavored mayo.

You’ll need a tall, narrow jar with a lid, an a stick blender for this to work properly.

  1. Crack the egg into the jar
  2. Add the oil and wait until the egg settles beneath it
  3. Add the rest of the ingredients
  4. Place your stick blender at the bottom of the jar and blend until smooth!

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