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Happy Birthday Mom!

POSTED ON March 12, 2014

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Lori Lane - chris-heidi 2013
Mom is Turning 29!!! Again.

March. The month of birthdays in this family ☺.

Today happens to mark the most important one of them all. The birth of the woman that brought me into this world and taught me all that I know – my mama. Please help me wish her a very happy 29th birthday!

Ps – this is the 23rd time she’s turned 29…lol. I’m officially older than my mom ;)


Thanks for being there for me, always…cheer competitions, gymnastics meets, school plays/dances, surgeries (too many to name!), recitals, happy times, and sad times. Thanks for teaching me to organize, clean, and fold clothes like a maniac ;). Thanks for helping (or forcing) me to be the best me I could be – while I didn’t appreciate it back then, I do now!! Thanks for being the glue that has kept our family together and for being the best mom this world has ever seen. I love you so much, Mom!!!!

Happy Birthday!


In honor of this wonderful woman’s birthday, I’m leaving you all with one of my favorite Mom recipes…her famous, easy, and healthy Black Bean Salsa! Enjoy this with just about anything…or even plain! (My mouth is watering as I type this)…

Noey’s Black Bean Salsa

What you’ll need:

6 roma tomatoes
Scallions, if wanted
1 green pepper
1 red pepper
1 yellow or orange pepper
½ tsp garlic powder
1 can of corn, drained, low sodium
2 cans of black beans, drained, low sodium
1 can of pinto beans with jalepenos, drained, low sodium
1 can of garbanzo beans, drained
1 small jar Pace Picante salso, mild or hot (I personally like Trader Joes Pico de Gallo, instead)
¾ C Kraft FAT FREE Zesty Italian Dressing

How you make it:

1. Chop all vegetables. If you’re old school, like me, do this by hand ☺. If you’ve entered the 21st century with your cooking, a food processor works just fine too!
2. Add in garlic powder, beans, corn, Pace, and dressing.
3. Eat some now, store the rest and eat the next day for best flavor!

Category: blog / family

Eat Your Veggies! + A Giveaway!

POSTED ON March 11, 2014

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Congratulations to our book winner,
Christy Troxell-Thomasgreen and red healthy food

Veggies are so awesome that even though they’re complex carbs, we’ve given them their very own group in carb cycling! In fact, you can eat 2 handfuls of non-root/non-starchy type veggies with every. single. meal. :-)

So why do veggies deserve such a distinction? They are packed with vitamins, minerals, and fiber, and have amazing health benefits:

Veggies pretty much nourish every part of your body! And one of their main benefits? They are so low in calories that you can fill up with veggies without even making hardly a dent in your daily calorie bank account. Try doing that with any other food group!

I’m often asked about fresh vs. frozen vs. canned veggies. While fresh, in season veggies are best, frozen and canned are great alternatives because fresh veggies start to lose their nutrients within days. Since the frozen and canned variety are picked and then processed at their peak, they continue to hold the majority of their nutrients for an extended period of time. Processing actually increases the lycopene found in tomatoes, which protects you against heart disease and even some cancers. And what’s the best part about choosing frozen or canned veggies? They allow you to eat your favorites year-round! They’re also quick and easy to prepare, and you’ll save money because you’ll throw away less due to spoilage. Just be sure to choose no sugar and low or no salt added varieties.

Since most people consume only about half of the recommended servings of veggies each day, here are some ideas to help you add more of these nutritional necessities into your diet:

  • Add a handful of spinach to your smoothie. You won’t even know it’s there!
  • Buy pre-washed bags of salad.
  • Pre-package your own veggies for a healthy, on-the-go snack.
  • Add veggies to sandwiches and soups.
  • Choose to snack on veggies instead of other not-so-healthy options.
  • Get creative—try something new! You might discover a new favorite. ;-)
  • Make sure your veggies are colorful!
  • Just gotta’ have ranch dip with your veggies? Try this healthier version: 1) Mix together equal parts each of onion powder, dried dill, and garlic powder. 2) Mix in three times the amount used for the ingredients in step 1 (if you used 1 tablespoon for step 1, use 3 tablespoons in this step) of dried parsley. 3) Add sea salt and pepper taste. 4) Add this mix (to taste) to plain nonfat Greek yogurt and enjoy!

What creative things do you do to incorporate more veggies into your day? Share your ideas in the comments below. Winner of the autographed copy of Chris’ book, Choose to Lose was chosen randomly and announced on Friday, March 14, 2014.

Now go eat your veggies! :-)

Category: blog / food / giveaways

Peanut Butter Lover’s Ice Cream

POSTED ON March 1, 2014

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What if I told you that you could eat peanut butter ice cream without blowing your diet?? Well, I got one better for ya…

Peanut butter lovers out there, listen up! In honor of Peanut Butter Lover’s Day (yes, that is actually a day), the amazing Erika Peterson (aka Clean Simple Foodie) is sharing her delectable (and healthier) Peanut Butter Protein Ice Cream recipe with us! You heard me right…peanut butter ice cream LOADED with protein!!

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By Erika Peterson, Clean Simple Foodie
Peanut Butter Lover’s Ice Cream
Serves 4

My husband and I are HUGE peanut butter fans, so naturally this recipe is a favorite at our house! When he found out that I was making this today, he made a mental note of the exact time and penciled a “mid-day ice cream date” into his busy list of to-dos! I hope this becomes one of your family favorites as well!

What you will need:
1 cup cottage cheese (I used Daisy brand 2%, fat-free will work too)
2 Tbsp all natural peanut butter
2 Tbsp PB2 powder
¾ cup unsweetened almond milk, divided
1 frozen banana
¼ cup vanilla protein powder (optional for flavor)
6 ice cubes
Dark chocolate chips (optional)
Stevia, to taste
1 ice cube tray
High-powered blender

How you make it:
1. Blend cottage cheese, peanut butter, PB2, and about a tablespoon of almond milk together.

2. Pour thick mixture into an ice cube tray. It should fill about 12 cubes.

3. Freeze 4 hours or more.

4. Place frozen cubes, frozen banana, remaining 11 tablespoons of almond milk, protein powder and ice cubes in blender. Blend until smooth. Blend in some stevia if needed for sweetness. Makes 4 servings. Top each serving with a sprinkle of dark chocolate if your heart desires :).

What’s in each of the 4 servings:
About 155 calories; 6.5g fat; 12g carbs; 14g protein

About Me:

Superman’s wife, Mother of 3, lover of family, fitness, and baseball tees and of course, anything that involves clean food (lots of it)!  AFPA certified nutrition and wellness consultant, certified TRX group fitness instructor and Clean. Simple. Foodie.  If you need me, I’ll be in the kitchen! For more delicious recipes, follow me on my new instagram account @cleansimpleeats

Erika Peterson - Simple Clean Foodie - Guest blogger on http://heidipowell.net/5441

Want to connect with Erika? Find and follow Erika here:


Category: blog / food

Valentine’s Day Red Velvet Cookie

POSTED ON February 13, 2014

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When I think about Valentine’s Day, I see hearts, the color red and of course CHOCOLATE! This recipe is the perfect Valentine’s Day cheat treat because it includes all of those things!! I dare say these cookies might work even better than cupid’s arrow at winning over that special Valentine this year! This recipe comes from Clean Simple Foodie – Erika Peterson . Give it a try!

Valentine's Day Red Velvet Cookies

by Erika Peterson, Clean Simple Foodie
Valentine’s Day Red Velvet Cookie

What you will need:

½ cup coconut oil, softened (almond butter works too!)
½ cup honey
½ cup baking Stevia
1 whole egg
1 tsp pure vanilla extract
1 tsp red food coloring
2 cups Kodiak Power Cakes Flapjack and Waffle Mix Protein Packed OR white whole-wheat flour
1 scoop vanilla protein powder (optional)
2 Tbsp cocoa powder
1 tsp baking powder
¼ tsp sea salt
60 dark chocolate chips, melted

Let’s Bake!

1. Using a hand mixer, beat together coconut oil, honey and stevia until well combined. Add whole egg, vanilla and food coloring. Mix well and set aside.

2. In a separate bowl, combine Kodiak Power Cakes mix OR whole-wheat flour, protein powder, cocoa powder, baking powder and salt.

3. Add wet ingredients to dry ingredients. Mix well.

4. Refrigerate for 30 minutes.

5. Roll out dough and cut into shapes or use a cookie scoop to form balls.

6. Place cookie dough on parchment paper on a cookie sheet. Bake for 5 minutes at 350 degrees.

7. Drizzle with melted dark chocolate.

Tip: If using protein powder in recipe, store leftovers (if any!!) in the fridge.

What’s in each cookie:

About 105 calories; 6g fat; 12g carbs; 4g protein

*Macros using coconut oil, Kodiak Power Cakes mix and protein powder with 140 calories per scoop.

About Me:

Superman’s wife, Mother of 3, lover of family, fitness, and baseball tees and of course, anything that involves clean food (lots of it)!  AFPA certified nutrition and wellness consultant, certified TRX group fitness instructor and Clean. Simple. Foodie.  If you need me, I’ll be in the kitchen!

Erika Peterson - Simple Clean Foodie - Guest blogger on http://heidipowell.net/5441

Want to connect with Erika? Find and follow Erika here:

Category: blog / food

Stacked Roasted Vegetable Enchiladas

POSTED ON January 13, 2014

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Image credit: Perry’s Plate

So when I was down and out following Ruby’s birth and my kidney stone surgeries, one of my favorite people in the world came and spoiled us rotten with THE  best, veggie-packed dinner ever! We loved it so much, I had to share the recipe that Karlee discovered on Perry’s Plate Pinterest page! :) Enjoy!

Stacked Roasted Vegetable Enchiladas

What you’ll need: 

1 poblano chile, cut into matchsticks
2 red bell peppers, cut into matchsticks
1/2 head of cauliflower, cut into 1/2-inch chunks
1 small sweet potato, peeled and cut into 1/2-inch cubes (about 1 1/2 cups)
1 medium onion, halved and slivered
1 cup corn kernels, fresh or frozen
3 T heat-safe oil like grapeseed or coconut
1 1/2 tsp ground cumin
2 garlic cloves, minced
salt and black pepper
1/2 cup chopped fresh cilantro
2 cups homemade or store bought salsa/pico de gallo
2 ounces baby spinach leaves (about 2 big handfuls)
9-10 corn tortillas, halved
2 cups grated cheddar cheese
sour cream and thinly sliced scallions (green onions) for garnish, if desired

What you’ll do:

1. Preheat the oven to 425 degrees F.
2. Lightly oil a large shallow roasting pan or rimmed cookie sheet.
3. Place poblanos, red bell peppers, cauliflower, sweet potato, onion, and corn kernels onto cookie sheet. Drizzle with a high heat oil like grapeseed or avocado oil. Sprinkle the cumin and minced garlic over top. Add a generous pinch or two of salt and black pepper, then use your hands to mix everything together….

(For complete recipe directions and additional tips on adapting this yummy recipe to your personal preferences, go to Perry’s Plate.)


Category: blog / food

Orange Glazed Poppy Seed Bread

POSTED ON December 20, 2013

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Back again to spread her magic is the one and only, WONDERFUL Clean Simple Foodie – Erika Peterson. How she does it? I don’t know…but what I do know is that I love every healthy recipe she comes up with. This cleaner version of Orange Glazed Poppy Seed Bread is no exception! Enjoy! 

PS – Loaves of this yummy bread could make the PERFECT holiday gift for friends and family!

orange glazed poppy seed bread-opt

by Erika Peterson, Clean Simple Foodie

I love every type of holiday bread out there, but what I don’t love is all the sugars and oils packed inside! I have good news… with a wave of my wand and a little holiday magic, I literally cut the calories, fat and carbs in half (plus some) while doubling the amount of protein per slice! Oh, and did I mention it’s delicious? I bet this holiday snack will even have you fooled!

Orange Glazed Poppy Seed Bread

What you’ll need:


1 cup white whole wheat flour or gluten-free flour
½ cup vanilla protein powder (I used Cytosport 100% whey)
½ tsp sea salt
½ tsp baking soda
¾ cup honey or agave
1 whole egg
2 T coconut oil, melted
¼ cup unsweetened applesauce
½ cup unsweetened almond milk or milk of choice
2 tsp poppy seeds
1 tsp butter, melted
½ tsp pure vanilla extract
½ tsp pure almond extract

Orange Glaze:

2 Tbs fresh squeezed orange juice
2 Tbs Truvia or other natural sweetener
1 tsp butter
¼ tsp pure vanilla extract
¼ tsp pure almond extract

Let’s Bake!

1. Preheat oven to 350 degrees. Grease one 9-inch loaf pan.

2. Stir all dry ingredients together. Set aside.

3. Beat all wet ingredients together. Add dry mixture to wet mixture. Beat well.

4. Pour batter into loaf pan. Bake 40-45 minutes. Watch bread carefully the last few minutes so it doesn’t burn!

5. Place all ingredients for the orange glaze in a small saucepan. Stir constantly until it comes to a boil. Remove from heat. Pour evenly over hot bread.

6. Let bread cool. Store in fridge. Makes about 10 slices.

What’s in each slice:

About 100 calories; 5g fat; 10g carbs; 5g protein

**Other “unclean” poppy seed bread macros in comparison: About 260 calories; 12g fat; 37g carbs; 2g protein

About Me:

Superman’s wife, Mother of 3, lover of family, fitness, and baseball tees and of course, anything that involves clean food (lots of it)!  AFPA certified nutrition and wellness consultant, certified TRX group fitness instructor and Clean. Simple. Foodie.  If you need me, I’ll be in the kitchen!

Erika Peterson - Simple Clean Foodie - Guest blogger on http://heidipowell.net/5441

Want to connect with Erika? Find and follow Erika here:

Category: blog / food

Caramel Apple Cake

POSTED ON November 14, 2013

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I may have found my new indulgence…not just this cake, but ALL of the wonderful recipes from the amazing Erika Peterson. The best part about her recipes is that they are all cleaner versions of the super yummy foods we all crave!!! I love that I can make some of these foods on a guilt-free day, and REALLY have no guilt eating this deliciousness :). This won’t be the last you see of Erika, aka Clean Simple Foodie on Instagram. She is officially my new favorite person to follow, and you better believe I’ll be sharing more of her recipes!

#Caramel #Apple #Cake #CleanSimpleFoodie #HeidiPowell

by Erika Peterson, Clean Simple Foodie

Are you ready for a reward day treat?  As I was getting creative in the kitchen, I decided to try a clean spin from one my favorite Fall dessert recipes.  I am a huge believer in replacing, not restricting.  You might die and go straight to heaven with this one! This Caramel Apple Cake is filled with clean ingredients that won’t leave you feeling guilty and sluggish; on the contrary… it might even help you bring your sexy back… if you can stop yourself from eating the whole pan;)!

Caramel Apple Cake

What you’ll need:


1 cup agave or honey
2 Tbsp butter
2 Tbsp olive oil
2 whole eggs
4 cups shredded apples- with or without peel
2 cups 100% white whole-wheat flour
2 tsp cinnamon
2 tsp baking soda
2 tsp nutmeg
1 tsp sea salt
½ tsp cloves (optional)
½ chopped nuts (optional)

Caramel sauce:

½ cup natural almond butter
½ cup honey
1 tsp pure vanilla extract

Let’s Bake!

1.  Preheat oven to 350 degrees.

2.  Beat agave, butter and olive oil together. Add eggs. Mix. Add apples. Mix. Add all remaining ingredients. Mix well.

3.  Pour batter into a well-greased bundt pan. Bake for 45 minutes. Let cool for 30 minutes to an hour.

4.  Make the caramel sauce just before serving. In a small saucepan, mix almond butter, honey and vanilla over medium heat. Stir constantly until all the ingredients melt together making an ooey-gooey caramel.

5.  Drizzle the “caramel sauce” over your cake.

TIP: If you are making this for a group, top the entire cake with caramel all at once. If you are keeping this for yourself, top each slice individually with caramel just before eating.

This dessert is so good that you will be eating the leftovers for breakfast… and believe me, I do!!! Happy cheating!

What’s in it:

Recipe makes 16 servings. Each serving has : 280 calories, 5g protein, 10g fat, 2g sat fat, 31g carb, 4g fiber

About Me: 

Superman’s wife, Mother of 3, lover of family, fitness, and baseball tees and of course, anything that involves clean food (lots of it)!  AFPA certified nutrition and wellness consultant, certified TRX group fitness instructor and Clean. Simple. Foodie.  If you need me, I’ll be in the kitchen!

Erika Peterson - Simple Clean Foodie - Guest blogger on http://heidipowell.net/5441

Want to connect with Erika? Find and follow Erika here:

Category: blog / food

Cranberry Quinoa Stuffing

POSTED ON November 5, 2013

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#Cranberry #Quinoa #Stuffing #Recipe from #HeidiPowell #HealthyThanksgiving #HealthyRecipes

A holiday favorite of ours is back just in time for Thanksgiving! This perfectly sweet and salty combo will make your taste buds dance…and will save you the calories of traditional Thanksgiving stuffing ☺. Win-win all around!

Bonus for my gluten-free friends – this is one stuffing you can eat! Yup – Chris and I have been making this recipe for years, and regardless of the fact that he is no longer gluten-free (this topic is a blog post, or novel, in and of itself) we STILL make it!

Bon appetite!

Cranberry Quinoa Stuffing
(Quinoa pronounced keen-wah)
Serves 8

What you’ll need:

1 package Pancetta (bacon)
1 container Trader Joe’s Stuffing Starter Mix **
2 cups (dry) quinoa
1 quart low sodium chicken broth
1/4-1/2 teaspoon garlic powder (or to taste)
1/2 cup dried cranberries

**TJ’s Stuffing Starter mix is about a 14.5 oz container of prechopped onions and celery seasoned with parsley, sage, rosemary, and thyme.

How to make it:

1. In a large pan over medium heat, saute the Pancetta and stuffing starter, until veggies are wilted and the Pancetta is crisp, about 10 minutes.
2. Transfer to the rice cooker (or if you want to cook it on the stove top, a large pot)
3. Add the quinoa, broth, garlic powder and salt and pepper to taste.
4. Cook on the “brown rice” setting, or until light and fluffy (stove top, cover, reduce heat and simmer for about 20-25 minutes).
5. Gently stir in the cranberries.


Heidi :)


Category: blog / food

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

Maple Pecan Sweet Potatoes

POSTED ON October 22, 2013

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Make these delicious Maple Pecan Sweet Potatoes apart of your #ThanksgivingMeal! Recipe from #HeidiPowell #HealthyMeals Learn more at http://HeidiPowell.com/4365

Don’t you love it when a healthier version of your favorite fall dishes falls into your laptop? Even my hubby, Chris gives these a “thumbs up.” Are you ready for my totally, absolutely, wonderfully delicious Maple Pecan Sweet Potatoes? Trust me, I’m not overselling them either . . . they are THAT good. You may even find you’ll be saying “no, thank you” to the desserts with this dish on your table :).

Maple Pecan Sweet Potatoes
Serves 10

What you’ll need:

2 1/2 pounds sweet potatoes, cut into 1-inch cubes
2 oz. pecans, chopped
1/3 cup 100% pure maple syrup
1 tablespoon butter, melted
1/2 teaspoon salt
Juice of 1/2 lemon
Pepper to taste

How to make it:

1.  Preheat oven to 400 degrees F.
2.  Arrange sweet potatoes in a single layer in 9×13 inch glass dish.
3.  Combine maple syrup, butter, salt, pepper and lemon juice in a bowl, and pour over potatoes.
4.  Toss to coat and sprinkle pecans over top.
5.  Cover potatoes with foil bake 15 minutes.
6.  Uncover, stir and bake again, stirring every 15 minutes, until tender and starting to brown for 45-50 minutes longer.

What’s in it:

Each serving has 211 calories, 2.4g protein, 39.6g carbs, 5.4g fat, 5.4g fiber and 135mg sodium

Category: blog / food

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