It’s Pie Time!

Don’t let the fear of Summer, shorts, and bathing suits keep you from a little sweet tooth…

Chocolate Pie

1 cup Herbalife Formula 1 (vanilla or chocolate)

2 ½ cup skim milk

1 pkg sugarfree chocolate pudding

1 ready made chocolate Keebler Crust

Fresh Strawberries for garnish (optonal)

Mix Formula 1 & Milk – add pudding and mix well. Pour into crust, chill 1 hour and add fruit and/or coolwhip. Cut into 8 equal servings

Each piece equals 1 shake

Cookies and Cream Pie

1 cup Formula 1 Cookies n Cream

1 package white chocolate or vanilla fat free/sugar free jello pudding mix

2 cups soy or skim milk

Chocolate pie crust

Mix all ingredients and pour into pie crust. Chill in fridge

Yummy Mint Chocolate Pie

Chocolate Pie Crust

1 pkg fat free/sugar free instant jello pudding (white chocolate)

1 cup Formula 1 (Vanilla or Cookies n Cream)

2 cups soy or skim milk

1/2 tsp mint extract

Green food coloring (if you don’t want your pie to be green, use chocolate fudge pudding and chocolate formula 1)

Put Formula 1 & pudding mix in mixing bowl. Add mix slowly as you blend on low speed until smooth. Add mint extract and blend. Add green food coloring drop by drop until desired color. Pour into pie crust and put into fridge to cool. Serve with non-dairy topping.

Peanut Butter Pie

1 cup Formula 1 (vanilla or chocolate)

1 pkg white chocolate sugar free pudding

2 ½ cups skim milk

1 ready-made Keebler Chocolate crust

1/4 cup peanut butter

Mix Formula 1 and milk together. Add peanut butter. When mixed well, add the pudding. Pour into crust and let chill 1 hour. When chilled, add light cool whip and cut into 8 equal pieces.

Mud Pie

4 cups Chocolate Formula 1

1 box fat-free chocolate pudding

2 cups nonfat milk

Mix and pour into Graham Cracker crust

Chill 45 minutes. Garnish with graham cracker crumbs

Pumpkin Pie

1 Lowfat Graham Cracker Crust

1 small instant fat-free, sugar-free vanilla pudding mix

1 ¼ cup Formula 1 Vanilla

1/2 Can pumpkin (NOT pie mix, just plain pumpkin!)

1/2 tsp Cinnamon

1/4 tsp Nutmeg

2 cups Skim Milk

Mix together until smooth. Pour into crust and chill until set (overnight or several hours). Serve with Cool Whip. Makes 8 pieces – Each piece equals a meal/shake.

Banana Cream Pie (makes 4 servings) 

1 heaping cup vanilla formula 1 

3 cups skim or soymilk

1⁄2 cup personalized protein powder (PPP)

1 pkg banana sugar free pudding

2 low-fat graham crackers (full sheets)

Mix first 3 ingredients until smooth, add pudding and mix for 2 minutes. Crush graham crackers in bag and spread in pie pan or evenly in 4 single serve containers. Pour pudding in and chill for 1 hour. Top with slices of banana and whipped cream.

All Supplements are NOT Created Equal

Dietary supplements might be one of the most confusing parts of the already confusing world of nutrition. I am no exception. I have been very inconsistent with supplements over the years due to lack of understanding. However, I would always try again because of the recommendations in fitness, nutrition, and healthcare. Every few months, I would choke down a new protein powder or attempt consistency with a multivitamin. This would be my pattern until I have finally learned the secret to supplements. They aren’t created equal!

The FDA does not regulate supplements. So, your fish oil, for example, may say fish oil, may even contain fish oil, but the quality of the fish oil or the ratio of fish oil to “filler” may not be disclosed. This drastically impacts your results from your supplements, and therefore, the drive an motivation to keep taking them (and keep buying them)! Fish oil test: Put your fish oil in the freezer. If it freezes, then there are more fillers than oils.

Dietary supplements are essential to a healthy, balanced diet. I thought for a few years that I could get all of my essential nutrients from my food. But that just wasn’t so. I ended up putting on about 12 lbs in an effort to consume the necessary amount of protein, fiber, calcium, and whatever was being encouraged in my reading. Again, I revisited supplements.

Without a doubt, the Herbalife Supplement lines are incredible. The more I learn about the quality of the products, the more I love. There is incredible science between each product, with each ingredient included with intention, and each combination paired for incredible results. Just as I always recommend finding a healthy diet program that works for you, whether that be counting calories, reducing animal products, or eliminating processed carbs. And while I absolutely love Herbalife, I will advocate for finding quality supplements that are great for you (but I will dare you to find better).

Learn nutrition once and for all in a Weight Loss Challenge!

Overhauling the Refrigerator

It is not uncommon for me to say, “A clean home aids in a clear mind.” I am a big fan of organization and cleanliness. When my home, my car, or my office feel unorganized, I can definitely feel my stress level increasing specific to those areas. So, I suppose that it was weird that I hadn’t realized that the same principle would apply so deeply to my refrigerator.

As most of you already know, I think about food a lot. I plan, prepare, shop, research, and often scrutinize what I am eating. I wouldn’t say that my food areas are a disaster, but just like anyone, the mess and disorganization can add up. Over the past few weeks, I could see that the fridge was getting bad. I started with throwing out all of the expired bottles but knew that it needed a scrub-down. So, after our camping trip last week, while it was still a bit barren, I did just that. I took everything out and scoured the sucker. Then, I carefully replaced everything, made my grocery list and went about my week.

I felt a major change all week. Every time I opened my refrigerator, I felt good about what was in it. It looked fresh and tasty. I was excited to prepare it and eat it. I felt less desire to reach for comfort food. I didn’t even have any ice cream or dessert all week. The shine and good light, allowed me to really see what was in there and not get lost among the clutter. I felt like a little kid, fascinated by one toy, rather than bored by the toy box.

I often do pantry or fridge clean-outs, tossing the stuff that is no good or no good for you. However, I have never simplified it so much. I think that sometimes I do the opposite. I may over-stock so that we have plenty of good options. I think that I am a changed woman after this week. A nice fridge scrub-down will probably get added to my weekly chore list. This way, I know everything that is in my kitchen and in my diet. Just another tier in mindful eating.

Super Veggie Pasta Salad

I have been in love with creating pasta salads this summer. It is a super easy way to have a fresh and healthy meal. Try this one at your holiday party this weekend.

Ingredients

1/2 lb whole wheat rotini pasta
1 zucchini squash (if small, use two) , cut into small chunks
1 cup baby spinach
1 clove garlic, minced
1/2 red onion, diced
1/2 Tbs olive oil
Italian dressing
Salt and Pepper

Boil a pot of water for your noodles. Cook until tender. In a sauté pan, add olive oil, garlic, and onion. Cook until aromatic, about 3 minutes. Add your zucchini and cook another 2-3 minutes over medium heat. You just want to sweat them a little. Make sure they stay firm and crisp. Toss in your spinach to allow slight wilting. Remove from heat.

Rinse your pasta in cold water. Toss veggies in. Add Italian dressing, salt, and pepper to taste. Refrigerate and enjoy!

Have a great holiday weekend everyone!

Successful Meal Planning

Meal Planning is definitely one of those essential, life basics that was left out of public school curriculum. People, in general, have no idea what they should be eating, what’s in what they are eating, and how to plan for their meals. The food we consume has become more of impulse decision-making, rather than careful planning and preparation. No wonder we are more likely to hit a drive-through.

Self-admittedly food consumes many of my thoughts. Am I hungry? What should I eat next? What have I already had today? What am I craving? When is the next meal? By taking a little bit of prep time to plan meals, I eliminate time, mental energy, money, and calories!

Here are a five easy steps to successful meal planning:

1. Look at your calendar for the week and determine when you will have time to cook and when you will need something quick and easy. Plan dinner first and begin to plug in those meals. Dinner should consist of a lean protein, a cup of fresh or steamed veggies, and a starch, like a whole grain or sweet potato.
2. Determine if you will have leftovers for lunch before planning lunch. If not, then plan lunches. Lunch should follow the same rule: a lean protein, a starch (whole grains), and fiber (fruit or veggie).
3. Snacks: Snacks should be easy and readily available. fruit, edamame, nuts, raw veggies, protein bars, or yogurt are all great snacks.
4. Breakfast: Keep it easy and balanced, like eggs and oatmeal, nutrition shakes, or a high protein cereal.
5. Make your grocery list from your meal plan and shop.

Nutrition: It’s time for a Change

I remember when I used to think that a sandwich and chips were a good choice for lunch. I just finished my lunch with a friend at a local deli. And I feel full. Stuffed. And just Blah!  From about the age of 16-21 a turkey sandwich was my favorite food in the world. I felt very “healthy.” It wasn’t fried, right? So it had to be healthy. As my nutrition knowledge has progressed, so have my food choices.

Of course, a turkey sandwich can be healthy-ish, but when you compare your bread and deli meat choices, there is a lot more processed than whole nutrition. Then you add the fillers. Mayo, Cheese, Tomato, Lettuce, Mustard, Bacon, Salad Dressing, Avocado… you may end up with a high-fat, high-calorie, high-processed meal.

If you are at a point where nutrition feels daunting, this is my number one advice: Slow down. Take it one step at a time. Make this a long-term goal.

Follow these steps to Success in Nutrition:

1. Change one thing at a time, gradually. For instance, if you love whole milk, try 2%, then 1%, then skim. Go as slow as you need. Mix them for even a more gradual change.
2. Learn about whole, nutrient-dense foods like fiber and protein.
3. Understand your Resting Metabolic Rate in order to determine your daily caloric intake.
4. Listen to your body. Find a program that fits your body’s needs.

Slowly, you will learn more about nutrition and your body. You will begin to make healthier and healthier food choices. You will find success. Most of us are relearning many years of poor eating habits and nutrition. We cannot expect the changes to occur over night. However, if you stay committed, they will happen.

Eggplant Stew

I just made the most amazing, quick, easy healthy, affordable, high fiber, dinner. I was also blown away by how inexpensive Eggplants are. Great buy!

• 1 Medium Eggplant
• 1 Bell Pepper (I used Yellow)
• 1/2 white onion
• 1 Zucchini
• 1 14.5 oz can tomatoes
• 1/2 C Tomato Sauce
• 2 Garlic Cloves
• 1/2 C Parmesan Cheese
• 1 tsp salt
• 1 tsp olive oil
• 1 tsp basil
• 1 tsp oregano
• 1/2 tsp dill
• 1 tsp Red Pepper

Now, I chopped and mixed all of the ingredients in the Crock Pot cooked low for about 5 hours. A few extra options would be to add mushrooms to create extra heartiness or shredded mozzarella for extra decadence. Serve with your favorite grain, such as quinoa, couscous, or whole grain pasta.

The Benefits of Cellular Nutrition

What is cellular nutrition? Cellular nutrition is simply providing each cell in our body optimal nutrition and absorption. For those that know me, know that I am not very scientific, so imagining cells was not an easy concept for me. I come from “the sum is greater than the whole of it’s parts.” However, we all know that when a “part” isn’t working efficiently, the “sum” isn’t working efficiently.  Ok, fine, let’s talk cells then. Over time, our body stops absorbing the vitamins and minerals that we consume. It doesn’t stop absorbing the calories, though. Not fair! So it is important to get down to the very root, the cell of the problem and mend that process.  The benefits of cellular nutrition are extraordinary. For those that have seen the movie, “Limitless,” I am pretty sure that the writer was basing it off of his experience with cellular nutrition rather than speed. Through the process of cleansing, absorption, and cell re-generation, cellular nutrition maximizes our health. Cellular nutrition is credited for the decrease in multiple diseases, including cancers. Other benefits include renewed “vitality,” noted through energy and mental clarity, dissemination of toxins and weight, and greater levels of appetite satisfaction.   If you aren’t asking, “How do I get cellular nutrition!” then I probably lost you in the cell lingo, which can be easily rectified. From my research, I have found cellular nutrition achieved in two ways. One is through a raw, vegan, food-pairing diet. The other is through proper supplementation. Whichever method is right for you is the method that is encouraged. It will be the best thing that you do for your health.

Tuna Stuffed Peppers

I cannot take credit for the invention of this recipe, but it was entirely too delicious and easy not too share. Thanks MOM!

Tuna Stuffed Peppers

• 2 Cans White Albacore Tuna Fish
• 2 Bell Peppers (red, yellow, or orange)
• 1/2 Tbs olive oil mayo
• 1/2 Tbs Sweet Chili pepper sauce
• 1/2 diced onion (optional)
• 1 Tbs grated cheese (optional)

Preheat oven to 350. Rinse the red peppers, cut out the top stem and de-seed. Mix the tuna, mayo, diced onion, and sweet chili pepper sauce. Stuff tuna mixture in red pepper. Bake for 20 minutes. Top with pepper jack or mozzarella cheese for an added treat.

We also served ours with a side of quinoa. All I can say is YUM! It took about 10 minutes to prep and ready in less than 30 minutes. Tons of flavor, not to mention protein and fiber.

 

Community Weight Loss Challenge

A Weight Loss Challenge is a great way to learn safe and effective methods for health and weight loss, while building camaraderie and being motivated by a little healthy competition… and a cash prize.

On Wednesday, February 15th, I will be facilitating a community Weight Loss Challenge for the Downtown Raleigh community. It is an 8 week challenge targeting healthy nutrition, increasing exercise, getting good hydration, and losing some extra weight. Don’t have much to lose? No problem, because we will also talk about the benefits of cellular nutrition and how to increase your resting metabolic rate, which is important for everyone. The Weight Loss Challenge is fun, interactive, supportive, and a great way to get healthy. We might even throw in an optional group walk/run as the weather gets warmer.

This community event is open to all ages and all degrees of health. The 8 week Challenge cost is $35, putting $30 back into the cash winning pot for 1st, 2nd, and 3rd place prizes!  Check out complete details below.

When: Wednesday, February 15th at 6pm

Where: 612 W. Lane St

Cost: $35

Each registration comes with a complimentary nutrition profile. To register and for complete details, contact Brook Powers, brook@blissfulmindwellness.com