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Protein Powder: It’s not just for shakes anymore! + Giveaway!

POSTED ON March 19, 2014

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Congratulations to our Winners!
Winning recipes submitted by Alvina Green and Tandi V.

We always say that protein is the building block of these things we call “muscles”. In addition, protein happens to be one of the most satiating macronutrients – simply stated, it keeps us fuller longer. Unfortunately, protein is underconsumed across the board. We don’t eat nearly enough!!!

Considering protein is one of the major components of carb cycling, and is the perfect companion to both carbs and fat, I figured I’d give a little crash course in one of the most convenient sources of protein: POWDER!!!! And don’t worry…protein powder is NOT just for shakes anymore.

Before we go too far, you should know that NOT all protein powders are created equally. When choosing the powder that is right for you, you should know the difference between an  all-protein supplement and a protein meal replacement.

All-protein supplement powder is NOT a complete meal, and should never be consumed as one.  Along with this kind of a powder, you would need to add in carbs or fats (or both, depending on the plan you follow) to complete your meal. While this can be a more convenient protein option over meats, you still have a bit of legwork to complete the meal. Choose one that’s low in fat (less than a couple grams), low in carbs (will naturally have around 5 grams), and 15-25 grams of protein per serving (scoop sizes vary per brand).

If you are anything like the Powell Pack, and need your meals ready to go QUICK, then you should look for a protein meal replacement powder. What do we recommend? Our Powell Perfect Protein Shakes, of course. This is why we designed them…because we NEEDED something fast and delicious that we could rely on to give us (and our kids) the nutrition we need. They are the perfect combination of protein, carbs, and healthy fats, so you get everything you need in one shake! Did I mention how amazing they taste?? Chris and I debate this often - I like the chocolate ice cream, Chris likes the vanilla ice cream ;).  Don’t forget to scroll to the bottom to enter to win some of your own!!

But let’s not get carried away here. We don’t need to confine our favorite powder to a shaker bottle, gosh darn it. There are many other ways to incorporate it into a diet. Here are a few ideas:

  • Sprinkle a spoonful of vanilla protein powder on your oatmeal or favorite whole grain cereal for a bit of added sweetness and an extra punch of protein.
  • Add a spoonful of powder to natural applesauce.
  • Try substituting a ½ cup of protein powder for a ½ cup of flour in your favorite baked goods recipes. You might need to add a bit of liquid since the powder is pretty absorbent.
  • Mix a spoonful into your favorite plain Greek yogurt.
  • Type “creative uses for protein powder” in your favorite search engine, and you’ll be surprised at all the ideas and recipes you’ll find!

Here’s a yummy recipe to try out—it’s Powell Pack approved! :)


Powell Protein Pancakes

What you’ll need:

½ cup oatmeal
2 egg whites
1 scoop Powell Perfect Vanilla Ice Cream Protein Shake Powder
¼ cup unsweetened almond milk

What you’ll do:

1.  Grind the oatmeal in a blender or food processor.
2.  Put the ground oats in a bowl and mix with the rest of the ingredients.
3.  Spray a skillet with cooking spray and heat.
4.  Add the batter to the skillet and cook on both sides until golden brown.
5. Enjoy with your favorite low calorie syrup, or slices berries :)

What’s in it:

(per pancake, no syrup or topping—recipe makes two 4” pancakes): 157.5 calories, 16.25 g protein, 18.5 g carbs, 2.3 g fiber, 1.7 g fat.


And check out these other Powell approved protein powder recipes:

What is your favorite protein powder recipe? Share it in the comments below, and you could win a box of our Powell Perfect Protein Shakes! Contest ended at 11:59 pm EST Thursday, March 20, 2014, and two random winners were announced on Friday, March 21, 2014.

Category: blog / food / giveaways

Happy National Nutrition Month! + Giveaway

POSTED ON March 3, 2014

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Congratulations to our Giveaway Winner
Kerry Arguijo

March is one of my most favorite months of the year because I get to celebrate two things: the birthdays of some very special people in my life, and one of my passions—nutrition! And since I am so passionate about nutrition, I’ve got some pretty cool stuff planned for this blog this month! It’s all a bit hush-hush, so you’ll have to check back often to see what’s going on, but I will tell you one thing: There will be a weekly giveaway! :-)  You in? Awesome! Let’s go!

Good nutrition is so important! When you fuel your body with nutrient-rich foods, you’ll feel great (both physically and mentally), accomplish more, and have an all-round healthier body. The reverse is also true—if junky, low nutritional value foods are your fuel of choice, you’ll feel lousy, get less done, and have health issues.

In order to be healthy, our bodies need the right combination of what I like to call the Fabulous Four: protein, carbs, healthy fats, and water. Here’s why they’re the foundation of good nutrition:

  • Protein builds and maintains muscle, bone, skin, hair, and pretty much every other body part and tissue in your body. It’s so important for weight loss because muscle burns calories like an inferno, so the more muscle, the more calories burned! Protein also breaks down more slowly than carbs and fat, which burns even more calories and helps you feel fuller longer.
  • Carbs are the preferred fuel source for your muscles and organs. They come in healthy versions (vegetables, fruits, grains, and legumes), and not-so-healthy versions (cakes, cookies, soda, doughnuts, candy, and many processed foods). Healthy carbs are also crucial for burning calories, and since they break down more slowly than the not-so-healthy kind, they keep your blood sugar and energy levels steady, and your calorie burning furnace hot so it burns more calories!
  • Healthy fats (unsaturated fats) eaten in moderation help the development and function of your eyes and brain and help prevent heart disease, stroke, depression, and arthritis. They also help keep your energy levels steady and keep you from feeling hungry.
  • Water is an important ingredient in regulating your bodily functions (digestion, circulation, temperature, and many others), as well as keeping muscle fatigue at bay and for healthy skin. And an adequate water intake is imperative for losing weight! We recommend drinking half your body weight in ounces of water (150 lbs = 75 ounces, for example) every single day.

And since I want to help you have the best National Nutrition Month ever, here are some ideas to help you get started with your own celebration:

What are you going to do to celebrate National Nutrition Month? Leave your ideas in the comments below and you could win a signed copy of Chris’ book, Choose More, Lose More for Life!

 This giveaway is now over. A winner was chosen randomly and announced on Friday, March 7, 2014.

Let the celebration begin! :-)

Category: blog / food / giveaways

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

The Incredible, Edible Egg!

POSTED ON June 3, 2013

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Deviled Egg Boats from Celebrity Trainer Heidi Powell - Get the recipe at http://HeidiPowell.net/1999
It’s National Egg Day today! Packed with vitamins and minerals and coming in at just 70 calories each, the egg is an EGG-cellent way to enjoy a healthy meal or snack. They are high in protein with 6.3 grams in an average large egg. 3.6 grams of protein come from the egg white and 2.7 grams come from the yolk. The high quality protein found in eggs actually helps you stay full longer and is a great source of energy.

Eggs are inexpensive! Prices can range from 15 to 33 cents per egg depending on the type of eggs you buy. Of course, not all eggs are created equal. Fresh off the farm is best if you can find them. Free range, cage free, and organic eggs typically cost a little more at the store but the benefits far outweigh the few pennies you spend.

A study has shown that eggs from truly free-ranging hens have:
• 1/3 less cholesterol
• 1/4 less saturated fat
• 2/3 more vitamin A
• 2 times more omega-3 fatty acids
• 3 times more Vitamin E
• 7 times more beta carotene and
• 4-6 times more vitamin D

Of course the ultimate difference is taste. Once you’ve eaten farm-fresh egg you’ll never want to eat commercial eggs again!

Egg whites are what I prefer most of the time but occasionally I’ll leave in the yolk. There are so many different ways to cook eggs including poached, boiled, scrambled, fried (try them fried up in a little bit of coconut oil for a fun new twist), deviled, baked, and let’s not forget the holiday favorite eggnog.

For my busy life, we enjoy omelets. Simply toss in a few veggies like peppers, tomatoes, onions, fresh herbs, add some low fat cheese, and top with salsa and you have an amazing breakfast in about the same amount of time as it takes to cook up one of those calorie laden toaster pastries.

I also love making it fun for the kids to enjoy this high protein source with deviled eggs for a snack. Add a little cheese “sail” and a deviled egg is now a summer-fun sailboat sure to bring smiles to every kid.

So in honor of National Egg Day today, get crackin’ and enjoy some eggs today!

Category: blog / food

Protein Waffles!

POSTED ON April 17, 2013

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Protein Waffles - Get the recipe at http://HeidiPowell.net/1182

Yup, you read that correctly. Powell approved waffles that you can eat everyday! This tasty breakfast is not only a winner with adults and kids, but they are packed with protein – the perfect way to start every day.

A HUGE thanks to our good friend, Ammon Woods, for lending this yummy recipe to post! I know y’all will LOVE this :).

Ammon Woods and Protein Waffles - Get the recipe at http://HeidiPowell.net/1182

Protein Waffles

Serves 2

1/2 cup cottage cheese
2 eggs
1/2 cup water
2 teaspoon olive oil
1 teaspoon vanilla extract
1 1/3 cup oatmeal, instant or regular
1 teaspoon baking powder


Put oatmeal and baking powder in food processor or blender and process until powdered.

In a food processor blend cottage cheese, eggs, water, vanilla, and olive oil until smooth.

Mix the dry and the wet ingredients to form a batter.

As the mixture stands it will thicken and it may be necessary to add more water, (a tablespoon at a time), to a get smooth, not lumpy, consistency.

Cook in a waffle iron according to the iron’s specifications. My waffles take about 4 minutes each.

Nutritional Data: 313 Calories, 18g Protein, 29g Carbs, 4g Fiber, 2.5g Sugar, 13.4g Fat

You can also drizzle with honey or sugar free maple syrup. I top mine with 2 tbsp of coconut whipped cream which adds an additional 60 cal, 5.2g fat, .8 carbs, and .8 protein

Category: blog / fitness / food

Carb Cycling 101

POSTED ON July 31, 2012

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Carb cycling is the foundation of what my husband, Chris Powell and I, do every day and with every client.  It works!  I’m going to introduce you to the basics of carb cycling and the four different carb cycling plans—Easy, Classic, Turbo, and Fit—as well as 9-Minute Missions, which work in combination with carb cycling for optimal weight loss results.

First up, the carb cycling basics.

What is Carb Cycling?

Carb cycling is an eating plan with alternating high-carb and low-carb days. It’s that simple. It also has built-in reward days or reward meals (depending on the plan you’re following), so you can still eat your favorite foods on a regular basis. Sounds pretty much perfect, right? You can eat healthy foods, enjoy foods you love, and still lose weight.

While each plan has a different mix of high-carb and low-carb days, each day works basically the same:

  • Eat five meals—no more, no less.
  • Eat a high-carb breakfast that includes both protein and carbs within 30 minutes of waking.
  • Eat your remaining 4 meals—either high-carb or low-carb, depending on the plan you’re following—every 3 hours.
  • Choose approved foods (Sign up on Chris’ website to receive a FREE printable food guide!)
  • Drink a gallon of water.

How does it work?

In order to lose weight, our bodies need the right combination of proteins, carbs, and healthy fats. Here’s why:

  • Protein builds and maintains muscles and these muscles burn calories like an inferno. Protein also breaks down more slowly than carbs and fat, which burns even more calories and helps you feel fuller longer.
  • Carbs are the preferred fuel source for your muscles and organs, and they come in healthy versions (vegetables, fruits, grains, and legumes), and not-so-healthy versions (cakes, cookies, soda, doughnuts, candy, and many processed foods).  Healthy carbs are also crucial for burning calories, and since they break down more slowly than those not-so-healthy carbs, they keep your blood sugar and energy levels steady, and they also keep your calorie-burning furnace hot so it burns more calories!
  • Healthy fats (unsaturated fats) eaten in moderation help the development and function of your eyes and brain and help prevent heart disease, stroke, depression, and arthritis. Healthy fats also help keep your energy levels steady and keep you from feeling hungry.

So why do we alternate high-carb and low-carb days in carb cycling? On high-carb days you’re stocking your calorie-burning furnace so that on low-carb days your furnace burns fat, and lots of it! This pattern tricks your metabolism into burning a lot of calories, even on those low-carb days. It’s an amazing and well-proven process.

What are the benefits?

Carb cycling has many benefits:

  • It fits any lifestyle.
  • You’ll learn how to shed weight and body fat, and how to make smart lifestyle choices for the rest of your life. This puts YOU in control.
  • You’ll feel better and have more energy.
  • You’ll eat the foods you love.
  • You’ll build lean, strong muscles.
  • You’ll be empowered physically, mentally, emotionally, and spiritually.

We’ve touched briefly on carb cycling. Learn more about my four Carb Cycling plans to find your ideal one and let’s get cycling!

Easy Carb Cycle

Classic Carb Cycle

Turbo Carb Cycle

Fit Carb Cycle

We’ve just skimmed the surface of carb cycling here. Get even more details on carb cycling in our books Choose to Lose: The 7-Day Carb Cycle Solution, and Choose More, Lose More for Life

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