Happy National Nutrition Month! + Giveaway
POSTED ON March 3, 2014
Congratulations to our Giveaway Winner
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!
Pumpkin Pie + Protein Shake = Low Carb Heaven
POSTED ON October 30, 2013
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!
The Incredible, Edible Egg!
POSTED ON June 3, 2013
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!
POSTED ON April 17, 2013
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 .
1/2 cup cottage cheese
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
Carb Cycling 101
POSTED ON July 31, 2012
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