I can’t believe October is already here! What does this mean for most of us? Baking season and holiday festivities (along with those unwanted holiday pounds) are waiting for us around the next corner. While we could always try to resist the deliciousness of pies, cookies, and festive foods, I must say this method is not for me. You tell me I can’t have a cookie…I will want it even more! I am a believer in the occasional indulgence without overdoing it! If I can find or create a healthier version of my favorite dessert, this is a huge bonus! This holiday season, I’ll be sharing healthier versions of my favorite recipes so you can enjoy the holidays without breaking the calorie meter!
First up, three of my favorite things combined into one: pecans + pumpkin + pie = one heck of a decadent (and lower calorie) pecan pumpkin pie! Before I realized there was a healthier version of this pie, I was consuming over 400 calories per slice (ouch!). With a little tweaking and a few substitutions, the calorie count was reduced to 279 for this heavenly treat .
So, if you have any interest in leaving some of the guilt out of those guilt-free days, give this recipe a try!
Pumpkin Pecan Pie
What you’ll need:
2 cups low-fat graham crackers, crushed until fine
1/2 cup melted butter
Pumpkin Cheesecake Filling
4 oz low-fat cream cheese
3 tablespoons maple syrup
1 tablespoon Splenda OR Baking Stevia
4 egg whites
1/2 cup canned pumpkin puree
1/2 teaspoon cinnamon
1/8 teaspoon ground nutmeg
Dash of salt
1 large egg
1/2 cup agave syrup
1/2 tablespoon maple syrup
2 tablespoons Splenda OR Baking Stevia
2 tablespoons almond flour
1/4 teaspoon salt
3/4 cup chopped toasted pecans
How to make it:
Make the crust
Preheat your oven to 325* F. Place crushed graham crackers in a large bowl and pour melted butter over the crackers. Mix together well until all of the crumbs are coated with butter.
In a 9-inch pie pan, cover the bottom and sides of the pan with the crumb mixture. Bake until golden brown, about 15-20 minutes. Let cool.
Make the Pumpkin Cheesecake Filling
In a mixing bowl, cream together the cream cheese, Splenda and maple syrup until very smooth. Add the pumpkin puree, cinnamon, nutmeg and salt and continue mixing scraping bowl periodically. Add eggs, gently mixing until incorporated. (Do not over mix.) Pour into the crust and place in the freezer. Freeze just until it is firm to the touch. (The freezing will keep the pecan mixture on top of the pie and not sink into the pumpkin mixture.)
Make the Pecan Topping
Preheat oven to 350* F. In a large bowl, whisk together all of the pecan filling ingredients until well mixed. Pour the topping mixture onto the frozen pie and place it in the oven. Bake for 20 minutes then open ove, rotate the pie 90 degrees, close door, and continue baking for another 23-28 minutes, or until the filling doesn’t move when jiggled.
Allow the pie to cool before serving. Enjoy!
What’s in it:
Each slice has 279 calories, 5g protein, 31g carbs, 16g fat, 2g fiber and 277mg sodium
Q: Do you still follow carb cycling while pregnant and nursing? Or do you modify it and how? ( I just had baby# 3 this week)
A: First (and MOST importantly), congratulations! Baby #3 was a huge accomplishment for me, and it is for you too. Your body has been through a lot over the years, so be sure you aren’t too hard on it. It will take time to get back to your pre-baby body, or to your new fitness goals.
Let me preface my response by saying I am NOT a doctor, and you should ALWAYS run your diet and exercise program by your doc before beginning. But I am more than happy to tell you what worked for me.
While I do NOT carb cycle to lose weight while pregnant or nursing, I do follow some of the same criteria that is outlined in Chris’ carb cycling books.
1. I eat within 30 minutes of waking up, ALWAYS.
2. I eat 5 meals a day.
3. I eat every 3 hours.
4. I eat protein at EVERY meal (the only exception was 1st trimester this round, protein made me sick as a dog).
5. I eat proper portions.
A couple things I do NOT follow from Chris’ program while nursing or pregnant:
1. I NEVER eat a meal without carbs. NO LOW CARB DAYS!!!!
2. I eat 300 MORE calories a day than my pre-pregnancy plan called for (after my first trimester) while pregnant, and about 300-500 calories a day more when I am nursing. Your body needs it! Listen to what it’s telling you. Dwindling milk supply? You may need to up the cals even a bit more!
3. I eat a portion of fat with at least 3 meals a day when pregnant and nursing. This is typically where my extra calories come from. And when I say “fat”, I mean healthy fats: avocados, nuts, and seeds to name a few.
I guess, in a nutshell, I kind of hybrid high and low carb days when pregnant or nursing. Enough calories is very important, and neither of these phases are a time to focus on losing weight. If you are eating real, whole, natural foods, in moderation (NOT binging because your nursing or “eating twice as much for two” because you have an almond-sized baby in your belly), the weight will come off naturally, when the time is right.
Don’t stress. Just put your focus on eating the foods you want your baby to eat! Essentially, this is what is happening – what you put in your mouth will eventually make it’s way to your baby, whether pregnant or nursing. Do you want your little one to be made of healthy fats, carbs, and proteins? Or processed foods and hydrogenated oils?
Choose wisely, because these foods will be developing your baby’s little brain, Its heart, and rest of its organs.
Happy baby making!
I have so many people asking some great questions! While I don’t have the answer to everything, I do have quite a bit of experience to share . ASK HEIDI ANYTHING by sending an email or sharing on Facebook and I’ll do my best to answer and post for others to benefit from too!
After 16 LONG weeks of keeping this bun in my oven a secret, I’ve got major baby on my brain, and I’ll be talking about him/her a lot! If not about him/her, then I’ll talk about my belly, body, feelings, and pregnancy in general. It’s literally ALL I can think about…in the middle of season 3 airing, season 4 casting, 3 kids, one husband, moving to another state, career, extended family, and a partridge in a pear tree. So maybe I have a bunch on my plate…but it doesn’t keep me from seeing pink and blue.
I was SO thrilled to learn that today is National Chocolate Ice Cream Day! Surprised about my happiness toward such a topic? Me too. Coming from someone who (pre-pregnancy) rarely had cravings to veer from a plan that kept me in line and worked, I’m telling you – this growing bundle in my belly is changing my game … yet again! #cravingsgalore
So how do I tame these cravings? It’s tough, to be honest. So I’ve figured out how to indulge in a smart, healthy and moderated way. Moderation is key though! Most of us think that just because we eat organic and gluten-free means the calories stop counting…I hate to break it to you, but that’s a myth . Yup – calories still count, and for a pregnant woman in her second trimester, I only get 300 extra a day! That’s can be as little as one bagel, or a half of a muffin. It can also be as big as three whole pieces of fruit, or a tablespoon of almond butter with a banana and 3 rice cakes!
Lesson to learn: real, whole, natural foods carry a lot less calories for their bulk! Use nature’s desert (aka fruit) to tame that sweet tooth, whether you’re pregnant or not, to keep you full and get you the nutrients your body needs.
I can’t end this blog on National Chocolate Ice Cream Day without an ice cream recipe. So here is it, my favorite healthy ice cream…meant to be eaten in moderation!
What you’ll need:
1 banana, sliced and frozen
½ cup unsweetened vanilla almond milk
1 tablespoon Justin’s chocolate almond butter
How you’ll make it:
1. Put the banana pieces, almond milk, and almond butter into a blender.
2. Puree, turning off the motor and stirring the mixture two or three times, until smooth and creamy.
3. Pour into a bowl and serve.
What’s in it:
215 calories, 9 g of fat, 33.5 g carbohydrate, 3.3 g protein.
Life & Beauty Weekly – Eight Fitness Tips to Get in Shape for Summer
POSTED ON May 9, 2013
Does the thought of slipping into shorts or a swimsuit leave you panicked? No sweat. Visit Life&BeautyWeekly to get my 8 easy fitness tips, to get in shape for summer! There’s still time to get in summer-ready shape without going on a crash diet. Thanks Rachel for a great interview!
Does the thought of slipping into shorts or a swimsuit leave you panicked? No sweat. With these easy fitness tips, there’s still time to get in summer-ready shape without going on a crash diet.
Taking small steps will put you in the right direction, says Heidi Powell, personal trainer, life coach and co-transformation specialist (with husband Chris Powell) on Extreme Makeover: Weight Loss Edition. Here are her eight best fitness tips to get you ready for the season:
1. Make a Small Change — And Stick To It
“Make one goal to yourself at a time,” says Powell. “Maybe it’s removing soda from your lunch or moving for five minutes a day. Just make it attainable and commit to it.”
Once you master that first goal, you can add another to it, and so on. “When you do what you say you’re going to do, the scale will follow,” says Powell.
2. Be Realistic
As much as we’d all love to drop 10 pounds in a week — especially as summer approaches — it’s not very doable without going to extreme measures.
“Instead, strive to lose one percent of your body weight a week,” says Powell. “That’s a healthy goal.”
3. Watch Your Calories
Nutrition is more than half the battle in weight loss. And while you don’t have to obsess over every bite, you do need to be aware of how many calories you’re taking in. The average woman should aim for 1,500 calories a day. 4. Eat Real Food
Forget the packaged diet dinners and low-fat snacks. “You can’t out-train bad food,” says Powell.
Fresh fruits and vegetables are higher in nutrients than processed meals — plus, they’re rich in fiber, which will keep you feeling fuller longer. Lean meats like turkey are high in protein and will help you burn more fat while building muscle mass. And yes, you can put some steak on the grill — just eat it in moderation. “The calorie count is higher in red meat, so opt for three-ounce portions instead of the four ounces you would eat of chicken or fish,” Powell says. 5. Don’t Skip Carbs
“Chris and I both have wristbands that say I <3 carbs!” says Powell. “Carbs fuel the body for weight loss.” Just remember that not all carbohydrates are created equal: White bread, rice and sweets are nutritionally poor, but sweet potatoes, brown rice, steel-cut oats and whole-grain bread are both delicious and healthy. 6. Work Out at Home
You don’t have to commit to a gym to get your exercise. Powell, a busy mom of three, says she’s lucky if she goes to the gym once a month. Instead, she focuses on fat-blasting moves she can do from the comfort of her home…which is where her next two tips come in!
7. Learn to Love the Burpee
“I have a love-hate relationship with burpees,” admits Powell. They’re tough, but “they hit nearly every muscle in the body and get your heart rate up.”
To perform this whole-body exercise, start by squatting with your hands on the floor in front of you. Kick your legs back into a push-up position, jump back into the squat, and then jump to a standing position. You can modify the move by doing the push-up on your knees or going directly from the push-up to a standing position.
8. Try Interval Training
For the optimal metabolism-boosting workout, sprint on a track or treadmill as fast as you can for 30 seconds, rest for 90 seconds, and then sprint again. Ten sets of sprints will give you a heart-thumping 20-minute workout — plus your body will continue to burn calories at a higher rate for the rest of the day. “You put your body in an oxygen debt, so the body has to overcompensate and work harder to oxygenate the body,” says Powell.
By making easy changes and following these fitness tips, you’ll be confident and beach-ready before you know it.