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My Favorite Fast Food

POSTED ON March 7, 2014

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Good ol’ oatmeal, a popular go-to for breakfast since way back in the early 1850′s, is a true nutritional powerhouse. And it’s not just for breakfast anymore—Oh no!

Chris and I are huge oatmeal fans, and nothing keeps us feeling fuller longer! We often depend on this mealtime lifesaver when we’re on the road or out running errands and need a quick and healthy meal—even on low-carb days. Yes, that’s right. If you’re carb cycling and find yourself totally stuck with no healthy low-carb options available, go for some oatmeal! It’s loaded with complex carbs and fiber, which help you feel fuller longer and keep those blood sugar levels steady. And that fiber has so many other really important health benefits too! It’s a total win-win!

We love Starbucks’ oatmeal, and with a Starbucks on pretty much every corner, in every airport, and in lots of hotels, it can be a great way to start the day—or save the day! My favorite way to enjoy my Starbucks’ oatmeal is to add two Stevia packets (which I keep in my purse or diaper bag), and half a package each of the dried fruit and nuts that come with each cup of oatmeal. It is 250 calories of awesomeness ;)

So the next time you’re out and about and your stomach starts growling, try some oatmeal instead of all those other fatty, fast food options. Your tummy—and your scale—will thank you!

Category: blog / food

Family Circle: The 4-Minute Workout

POSTED ON February 5, 2014

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Family Circle has given us yet another, amazing opportunity to share a few of our fitness secrets with the world and we are SO excited!

Chris and I have designed a week’s worth of 4-minute workouts, making getting healthy and feeling great a realistic goal for even the busiest schedule. Check out the solution to your workout woes *here*.

Pumpkin Pie + Protein Shake = Low Carb Heaven

POSTED ON October 30, 2013

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Pumpkin Pie + Protein Shake = Heaven http://heidipowell.net/4411

I stole this way-too-yummy shake recipe off the Instagram account of my good friend (and fellow fitness junkie), Kacey Luvi. If you’re not a fan of protein shakes, I beg you to please try this one…you won’t regret it!

As Kacey said, “Fall and fitness have never tasted so good.” Mmmm…she’s right. Even better? It is the perfect Low Carb shake for those Carb Cycling.

Pumpkin Pie Protein Shake - serves 1

What you’ll need:
2 cups unsweetened vanilla almond milk
2-3 Tbsp pumpkin puree
1 scoop Vanilla flavored protein powder (she uses an Oatmeal Cookie flavor…but Vanilla is delish too)
3-4 shakes each of cloves, ginger, nutmeg, and cinnamon
2 Tbsp ground flaxseed

How you’ll make it:
1. Pour all ingredients into blender.
2. Add ice and blend to experience healthy heaven in your mouth ☺.

What’s in it:
Each serving has 236 incredibly healthy calories, 23 grams of protein, 10 grams of carbs, and 12 grams of fat.

Thank you, Kacey!

Heidi ☺

Category: blog / food

Carb Confusion

POSTED ON October 29, 2013

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Complex carbohydrates and healthy living - learn more at http://heidipowell.net/4514
Confused about carbs and how they fit into carb cycling? Believe me, you’re not alone! Many of my most frequently asked questions are about carbs. And yes, with all the talk of “carbs this” and “carbs that” in the media, it can get a bit confusing. It gets even more complicated when you think you need to keep track of grams of carbs per meal and per day and the “good” vs. the “bad.”

It’s time to rethink how you think about carbs, agreed?!

First, the basics: carbs—and the roles they play in your diet—are actually pretty simple. If it comes from a plant, it’s a carb, and carbs are the preferred fuel source for your muscles and organs. Breads, beans, potatoes, table sugar, fruits, and vegetables are all carbs.

There are two categories of carbs: simple and complex. The simple, not-so-healthy ones are found in foods such as cakes, cookies, some commercially made breads, and many processed foods. Fruits are also considered simple carbs because of the type of sugar they contain, but they’re a healthy choice because they’re loaded with vitamins, minerals, electrolytes, antioxidants, and some fiber. Your body breaks down simple, not-so-healthy carbs very quickly, which spikes your blood sugar levels and stimulates the release of insulin, resulting in a craving for more simple carbs. And that is soooo not good!

Complex, healthy carbs – like those found in legumes, root vegetables, whole-grains, cereals, breads and pastas – are typically high in fiber, which slows food digestion and the release of sugars. This keeps your blood sugar and energy levels steady (and longer lasting), so your calorie-burning furnace stays hot and burns more calories! And that is awesome! ☺

So how do carbs fit into our carb cycling program? It’s actually pretty simple. No matter what carb cycle  you choose, every breakfast of every day is a high-carb meal, which means you’ll eat a portion each of protein, carbs, and hopefully vegetables. Every breakfast, every day. Your carb can be a grain, a legume, a starchy or root veggie, or a fruit.

On low-carb days, your remaining four meals (spaced every three hours) consist of a portion each of protein, fat, and veggies (think fibrous green veggies, not the starchy, root kind), and on high-carb days, your remaining four meals (spaced every three hours) are made up of a portion each of protein and complex carbs (grains, legumes, starchy or root veggies, or fruits). And if you’re still hungry, you can always throw in a portion of veggies (again, the fibrous greens). Remember: with carb cycling, you can have a portion of fibrous green veggies with every single meal (starchy, root veggies, like potatoes, will fall into the carb category)! Pretty simple, right?

Here’s what it looks like, including some handy portion size helps:

Learn more about carb cycling at http://heidipowell.net/2713/carb-cycling-101/

Here’s another great idea that will help with carb confusion: sign up for Chris’s FREE enewsletter at ChrisPowell.com, and you’ll receive a FREE printable food guide that will make choosing foods for your low-carb and high-carb meals even easier!

Here’s the most important take-away about carbs: with carbs and carb cycling, it’s not about a magic number of grams of carbs to eat every day. It’s about spreading your carb intake throughout your high-carb days—using portion sizes instead of gram counts—so your body gets the greatest benefits from those healthy carbs you eat. And wouldn’t you much rather measure portions sizes than count grams? I know I would!

Category: blog / food

Open-Faced, Lower-Carb Turkeywiches

POSTED ON June 12, 2013

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Open faced Lower Carb Turkeywiches - Get the recipe at http://HeidiPowell.net/2239

Lately, my eyes (and stomach) seem to want EVERYTHING in sight! And LOTS of everything in sight, may I add. How do I help satisfy these cravings for more while sticking to my extra 300 calories per day that my baby needs? By implementing the tricks to bulking up my food – not my calories!

Open faced Lower Carb Turkeywiches - Get the recipe at http://HeidiPowell.net/2239Fact: The average slice of bread has around 100 calories. The average rice cake has only 35 calories. What does this mean for me? I can eat THREE rice cakes to every ONE piece of bread! BINGO – and so my Open-Faced Turkey Sandwich idea was born…no pun intended.

At 100 calories per open-faced, crunchy turkeywich, they sure can kill those cravings, pregnant or not. Give ‘em a try!

Open-Faced, Lower-Carb Turkeywiches
Serves 1, makes 2 wiches

What you’ll need:

2 lightly salted brown rice cakes
3 oz low sodium deli turkey, sliced
¼ of a small avocado
1 handful spring mix greens
mustard to taste
Optional: tomato slices

How to make them:

1. Spread mustard over each rice cake, to your liking.
2. Top cakes with lettuce, ½ handful for each cake (the more the merrier for me…I like bulk right now!)
3. Place 1.5 oz turkey on each greens-covered cake.
4. Top with avocado.
5. Optional – add tomato. I didn’t have any or I would have too ☺
6. Enjoy!

What’s in it:

2 turkeywiches has 200 calories, 5 g fat, 14 g carbohydrate, 20 g protein

Category: blog / food

KatieCouric.com – How You Can Eat Carbs and Still Lose Weight

POSTED ON May 15, 2013

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Celebrity trainer Chris Powell says that you can still lose weight without cutting those beloved carbs. He shows off his carb-cycling method and they discuss transformations with Heidi. Watch at KatieCouric.com

Caribbean Jerk Chicken

POSTED ON March 20, 2013

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Chris Powell's Choose More Lose More For Life - Caribbean Jerk Chicken - Learn more at http://HeidiPowell.net/909

Caribbean Jerk Chicken from
Choose More, Lose More for Life
by Chris Powell

Try this family dinner favorite straight from Chris’ new book, Choose More, Lose More for Life, on shelves May 7th!

Caribbean Jerk Chicken

PROTEIN Chicken breasts 2 4 6 8
PREP Olive oil in spritzer bottle 1 spritz 2 spritzes 3 spritzes 4 spritzes
FLAVORING Soy sauce, low-sodium 2 tsp 4 tsp 2 Tbsp 2 1/2 Tbsp
Cider vinegar 1 tsp 2 tsp 1 Tbsp 4 tsp
Caribbean Jerk seasoning 1 Tbsp 2 Tbsp 3 Tbsp 4 Tbsp
Water 1 tsp 2 tsp 1 Tbsp 4 tsp
1. Put all ingredients into a gallon-size zip-top bag and seal. Gently massage bag to mix ingredients and fully coat meat with marinade. Let site for at least 30 minutes (or prepare the night before or morning of for even more flavor.)
2. Remove meat from bag and discard any remaining marinade. Grill over medium heat or broil, cooking on each side to desired doneness.
3. Serve immediately with your favorite side for a high- or low-carb day; or portion out and store in the fridge or freezer until you’re ready to reheat and enjoy.
 Make this a high or low carb meal - Learn more at http://HeidiPowell.net/909
Veggie Serve with a side salad or veggies of your choosing. Veggie Serve with a side salad or veggies of your choosing.
Fat Drizzle with salad dressing. Carb Serve with your favorite card side dish, such as brown rice
or black beans.
This is just one of many delicious recipes from Choose More, Lose More for Life. The book is loaded with high- and low-carb options! Chris knocked this one out of the park, I must say! :-) For more info on the book, click the links below.

Shop amazon.com
shop barnes and noble
Choose More, Lose More for Life - Learn more at http://HeidiPowell.net/909
Excerpted from the Hyperion book, Chris Powell’s Choose More, Lose More for Life. Copyright © 2013 Chris Powell. All rights reserved.


Category: blog / food

Easy Dinner Fixings: Garlic Lime Chicken

POSTED ON January 2, 2013

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#HeidiPowell Garlic Lime Chicken #HealthyRecipes #EasyDinners - See the recipe on http://HeidiPowell.net/165

Yummy Garlic Lime Chicken

In need of an easy dinner? You’ll love this recipe. It’s so easy and delicious! And . . . just change the side dish and it works for either a low carb day or a high carb day!

Tip: (Save time! Mix up a whole bunch of seasoning at once to have on hand!  You’ll need about ½ Tbsp per recipe.)

Garlic Lime Chicken – Serves 2

2 boneless skinless chicken breast halves
2 teaspoons butter
2 teaspoons olive oil
2 tablespoons low sodium chicken broth
1 ½ tablespoons lime juice

¼ teaspoon salt
¼ teaspoon pepper
Pinch of cayenne pepper
Pinch of paprika
½ teaspoon garlic powder
¼ teaspoon onion powder
¼ teaspoon thyme

  1. Mix seasonings together in large zip-top baggie. Add chicken breasts to the bag, seal, and smoosh around until all chicken is well coated with seasoning.
  2. Add butter and olive oil to pan and melt.
  3. Add chicken and cook on both sides until done. Remove from pan and keep warm.
  4. To skillet, add lime juice and broth. Using a whisk, mix the liquids and browned bits off pan bottom and sides. Continue cooking until sauce has reduced slightly.
  5. Add chicken back to the pan, coating with the sauce. Then serve.

On a low carb day, serve with your favorite veggies like asparagus or broccoli and a green salad.

On a high carb day, sweet potatoes make a great side dish or diced potatoes. (I added just a touch of cheese for our guilt free day!)


Find more recipes like this in our free app!

Category: blog / food

Carb Cycling: The Turbo Cycle

POSTED ON July 31, 2012

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If you want to shed those extra pounds extra fast, the Turbo Cycle is for you. Of the four carb cycles, this cycle takes off weight the fastest. Unlike the Easy and Classic cycles, which alternate low and high-carb days, the Turbo Cycle pits two low-carb days against every high-carb day. That means you’ll burn fat two days in a row before your body’s furnace (metabolism) is re-stoked on your high-carb day, and you’ll lose weight really, really fast!

Even though the Turbo Cycle has an extra low-carb day as compared to the Easy and Classic cycles, it is not a calorie-restricted cycle. Women should not consume fewer than 1,200 calories a day, and men should not consume fewer than 1,500 calories a day. And since you’ll have two low-carb days in a row, you may feel less energetic on the second low-carb day. But this is okay. These low-carb days are powerful weight-loss accelerators!

Here’s what a Turbo Cycle week looks like:

  #CarbCycling: The Turbo Cycle #HeidiPowell #ChrisPowell #ChooseMoreLoseMoreforLife Learn More at http://HeidiPowell.net/2724

As with the other cycles, you can stay with the Turbo Cycle as long as you want, or you can change cycles. This program is tailor-made to you and you alone!

For more information on the Turbo Cycle or any other cycle, check out my book, Choose More, Lose More for Life.

Category: blog / food

Carb Cycling: The Classic Cycle


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The Classic Cycle was first introduced in Chris’ book, Choose to Lose: The 7-Day Carb Cycle Solution. While the Easy Cycle is the easiest cycle, the Classic Cycle is the simplest carb cycle. It offers a quick and easy introduction to carb cycling and results in fast and steady weight loss.

Unlike the Easy Cycle, which has a reward meal incorporated into every high-carb day, the Classic Cycle has an entire reward day every week. Imagine that—a whole day to satisfy those cravings for your favorite foods! And you’ll still lose weight.

Here’s what a Classic Cycle week looks like:

  #CarbCycling: The Classic Cycle #HeidiPowell #ChrisPowell #ChooseMoreLoseMoreforLife Learn more at http://HeidiPowell.net/2722

With the Classic Cycle, besides losing weight at a quick and constant pace, you’ll also be able to tune into what is happening in your body during this carb cycle process. You’ll learn and actually feel how food affects your body, and while you may experience some brief periods of nausea, headaches, low energy and other symptoms as you change the way you fuel your body, these will be temporary. In the end, you’ll have a whole new appreciation for this marvelous body you have! And as with the Easy Cycle, you can stick with the Classic Cycle throughout your weight loss journey or move onto another cycle. You are in control!

Find more information on the Classic Cycle in both my books—Choose to Lose: The 7-Day Carb Cycle Solution and Choose More, Lose More for Life.

Category: blog / food

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