Originally published on LunchpailsandLipstick.com.

Our friends, the Powells, are back on L&L ready to inspire, motivate, and change lives with Chris’s second best seller, Choose More, Lose More for Life! I love how easy this book is to follow. The eating plans are designed to accommodate every body from beginner to advanced. Chris’s carb-cycle program will kick your metabolism into gear by alternating between low-carb and high-carb days. It’s genius! Not only does Chris offer useful and effective eating plans, he also gives readers TWENTY new workouts that can be done in NINE minutes or less!

You really won’t find a more generous and humble couple than the Powells. Both Chris and Heidi are as solid and real as it gets. They are excellent parents and friends that genuinely have love and compassion for people. All people. We feel honored to call them friends.

If you haven’t checked out Heidi’s site, you must! She shares great tips and tricks on feeding children healthy and FUN snacks! These are two of my favorites. More can be found HERE.

Spider Pretzels
Sandwich a few crackers with some peanut butter and pretzels. Add raisin eyes and you have a spooky snack sure to please.

Fruit Flying Saucers
Use gluten free crackers for a digestion-friendly option. Crackers are ok for kids in moderation. spread with some cream cheese and top with fruit or veggies.

The Powell’s are giving away TWO of Chris’ latest book on hardcover!

To enter:

1. Follow L&L on our social media. (icons on the top right corner of our site)
2. Follow Chris and Heidi on social media.
3. Leave us a comment telling us why you are choosing to Choose More, Lose More for Life

*Winner will be announced next Thursday, October 3rd.
Good luck!

You might know Drew Manning from his incredible Fit2Fat2Fit journey or from his appearance on Alyssa’s courageous Extreme Weight Loss episode. You might also know of Drew from his hit book Fit2Fat2Fit, but one the one thing you might NOT know about Drew Manning is that he has one of the most wonderful, beautiful (inside and out), and amazing wives of all time standing right by his side, and lending a helping hand to everything he does.

It is true the behind every great man is a great woman. Please let me introduce you to today’s guest blogger, a good friend, amazing mommy and wife, and fellow fitness and nutrition guru, Lynn Manning.

Ps – if you don’t follow her already, you should start now! (See her links below). She is full of wisdom, tips, and tricks to get even the pickiest eaters to eat. Something all of us parents appreciate!

Sweet Potato Brownie From Fit 2 Fat 2 Fit.
Copyright (c) Lynn Manning

One of my favorite things about Chris and Heidi Powell is that they teach their clients the most important lesson (in my opinion) when it comes to permanent weight-loss… It’s a lifestyle, not a diet! It’s not about fad diets, but instead healthier habits that’ll help you to lose the weight and more importantly, keep it off!

As a “foodie”, I felt nutrition would be the hardest part. My motto has always been “It’s not nutritious if it doesn’t get eaten!” I’m not a plain chicken and broccoli gal and knew I couldn’t lose weight if I had to eat tasteless food every day.

The good news is that nutritious food can taste amazing! One way my clients and I stay on track is by having healthier desserts. This is a great way to trick yourself into feeling like you are still indulging, but without sabotaging your progress.

One of my favorite recipes, that kids love too, is my Sweet Potato Brownie recipe. Hope you love it as much as we do and learn that sometimes you CAN have your cake and eat it too!

Sweet Potato Brownies
Serves 9

What you’ll need:

Pinch of salt
1/4 teaspoon cinnamon
1/4 teaspoon vanilla extract
1/4 teaspoon baking powder
2 1/2 tablespoons unsweetened cocoa powder
3 tablespoons coconut flour
1/2 cup Truvia
1/4 cup coconut oil, melted
3 eggs, whisked
1 medium sweet potato

How to make it:

1.  Preheat your oven to 425 degrees.
2.  Use a knife or a fork to puncture the sweet potato before baking it for 25-30 minutes.
3.  Once your sweet potato is cooked all the way through, peel the skin and mash it up in a bowl.
4.  Turn your oven down to 350 degrees.
5.  Add in the Truvia, vanilla, whisked eggs, and coconut oil. Mix together.
6.  Add in the coconut flour, cocoa powder, baking powder, cinnamon and salt. Mix together.
7.  Grease an 8×8 glass baking dish with coconut oil and pour in the mixture.
8.  Bake for 30-35 minutes until you can poke a toothpick in the middle and have it come out clean.
9.  Let it cool and enjoy.

What’s in it:

Each serving has: 102 calories, 3 g protein, 8 g fat, 113 mg sodium, and 15 g carbs.

Lynn and her husband, Drew

Want to connect with Lynn Manning? Find and follow Lynn here:
Website: women.fit2fat2fit.com

It’s that time of year again. Orange busses meander through the neighborhood. The kids are excited to show-off their brand spankin’ new wardrobes. You converge with thousands of other parents at the school supply aisles of your favorite store, hoping (and possibly praying) you’ll get everything on that very long list before the shelves are empty. And you wonder, “What will I pack in those lunches every single day?” because if you’re like me, thoughts of school lunches have taken a very long vacation over the summer.

Fear not. Help is on the way!

Here are some ideas that will help make lunchtime the bright point in your kids’ day and give them the energy and nutrients they need for all that learning that will be happening all day long.

The main course:

• New and improved PB&J: Instead of the usual peanut butter, try almond butter, and replace sugar-laden jams and jellies with 100% whole fruit spread or slices of strawberries, apples, pears, peaches, or your kid’s favorite fruit. For some added variety, use whole wheat or gluten free tortillas or pita pockets to sandwich in all that nutty and fruity goodness!

Try these out:

PB&J and Banana Roll-Up: Spread peanut butter (or almond butter) and 100% fruit spread on a whole wheat or gluten free tortilla. Place a peeled banana on one end and roll it up. Sounds yummy, right?!

PB&J and Granola Wrap: Follow the steps for the roll-up, except replace the fruit spread and banana with sliced fruit and granola. Your kids will love this!

• Make-at-home Lunchables: Pair reduced sodium deli meat and reduced fat cheese with whole grain or gluten free crackers, tortillas, or pita pockets, cut them all to fit together, and you’ve got the makings for some lunchtime fun!

• Greek yogurt with fruit and granola

• Cottage cheese with fruit chunks

• Soup or dinner leftovers

• Quesadillas made with whole wheat or gluten free tortillas and reduced fat cheese

The sides:

• All kinds of fruit (sliced, dried, sectioned, or whole) either alone or in a mini fruit salad: berries, raisins, pears, peaches, grapes, apples, bananas, kiwi, Craisins, oranges, melons, and so on (to keep fruit like apples from browning, because no kid is going to eat “brown” apples, soak fruit for 3-5 minutes in 1 tablespoon lemon juice per 1 cup water)

• All kinds of veggies: baby carrots, sugar snap peas, broccoli, cucumbers, celery, grape tomatoes, or whatever are your kids’ favorites

• Hummus and veggies

• Whole grain or gluten free pretzels and crackers

• String, stick and cubed cheeses

The dessert (because hard working kids need a healthy treat!):

• Peanut Butter Power Fudge and Protein Carrot Cake Bars, which are great treats for us moms too ☺

• Trail mix made up of nuts, dried fruit, and mini semi-sweet chocolate chips

Check out these ideas to help you pack all that yummy nutritious food so it will make it to lunchtime:

• Basic containers that are BPA free and compartmentalized to keep all the food in it’s place.

• Containers in various sizes with removable ice packs to keep that yummy food cold.

• Sweat-Free Ice Packs, because there’s nothing worse than soggy food when you’re hungry.

• Warm/Cold BPS free containers with screw-top lids and a spoon. Perfect, right?

And lastly, some final tips to help ensure what you put into those lunch boxes actually makes it into their hungry tummies:

• Our kids get to pick a new lunch box every school year so they’re excited to eat what’s in it!

• Give the kids several healthy options, let them choose their own main course, sides, and dessert, and have them help you pack their lunches. They’re more likely to actually eat food they’ve chosen themselves.

Happy back-to-school! Now, what will you do with all your spare time?

Just kidding. ☺

So many of you are asking for the protein cookie recipe that I made with Alyssa on tonight’s episode of Extreme Weight Loss! Heidi to save the day (or night)!! Here is this delicious, nutritious, and power-packed little circle of happiness ☺. Oh, btw – it takes about 120 seconds to make! That’s right – it’s microwavable and super fast!

CinnaCocoa-Frosted Protein Cookies
Serves 1 (2 cookies)

What you’ll need:

For Cookie:
1 egg white
1 scoop Powell Perfect Vanilla Protein Powder

For Frosting:
1 Tablespoon Almond Butter
1 teaspoon cocoa powder
1 pinch cinnamon
1/2 packet Stevia Powder
(you can add more cocoa and cinnamon to taste!)

How to make these easy, breezy bad boys:

1. In a bowl, mix together egg and protein powder.
2. On a microwaveable plate, drop batter into two dollops. (For a perfect circle put a dollop in the bottom of a microwaveable glass or bowl.)
3. Microwave about 50-60 seconds. Let cool.
4. Mix together frosting ingredients until well blended. Spread on cooled cookies and enjoy!

What’s in them:
(2 cookies) 201 calories, 14.5 g protein, 11 g fat, 10 g fiber and 16 g carbs.

Not sure if you’ve heard but our dear friends Heidi and ChrisPowell are adding another beautiful baby to their family! We couldn’t be more thrilled for them!

This tasty frozen summer treat might be free of table sugar, but it’s full of flavor that your kids will gobble up. Even better, they’ll get a protein punch and plenty of antioxidants without a fight!

What you’ll need:

2 cups fresh raspberries
2 cups plain, unsweetened Greek yogurt
4-5 (1g) packets Stevia
½ cup mini semi-sweet chocolate chips
10 3oz freezer-pop molds

How to make them:

1. In a food processor, puree raspberries, Greek yogurt, and Stevia (adjust Stevia based on sweetness of berries).
2. Fill freezer-pop molds with raspberry puree, leaving one inch of space from the top.
3. Evenly divide and stir in mini chocolate chips, stirring out air pockets at the same time.
4. Insert sticks and freeze for about 6 hours or until pops are totally firm.
5. Dip molds in hot water, quickly, before unmolding.
6. Enjoy!!

What’s in them:

For one pop: 96 calories, 3.4 g fat, 12 g carbohydrate, 5.1 g protein

Thanks to the amazing Taylor Young, I was introduced to this tasty, no sugar added, protein carrot cake recipe! Yes, you are understanding correctly – you CAN eat carrot cake on your diet…you’re welcome ;). Now get baking!

Protein Carrot Cake Bars
Makes 16 bars

What you’ll need:

1 cup oat flour
2 scoops vanilla whey protein
2 tsp cinnamon
1/2 tsp baking soda
1/4 tsp salt
1/8 tsp allspice
1/8 tsp nutmeg
4 egg whites
3/4 cup Stevia
8 oz baby food carrots
4 oz water

How to make them:

1. Preheat oven to 350 degrees.
2. In a large bowl, mix together the flour, whey protein, cinnamon, allspice, nutmeg, baking soda and salt.
3. In a separate bowl, mix egg whites, Stevia, baby food carrots and water.
4. Pour the egg/carrot mixture into the dry ingredients and mix together well.
5. Lightly grease a 9×9 baking dish with non-stick butter spray and add mixture, spreading evenly.
6. Bake 20-30 minutes until done. Enjoy!

What’s in them:

Each bar has 47 calories, .75g fat, 5g carbs and 5g of protein.

Fruit Flying Saucers

Baked Apple Volcanoes

Grape Caterpillar

Ants on a Log

Deviled Egg Boats

Fruit and Veggie Smiles

Spider Pretzels

Peanut Butter Power Fudge

Marley helps stuff the deviled eggs! Let the family help make these fun treats!

With three kids in the house, snack time often becomes fun time as Chris and I find new ways to enjoy healthy foods as a family. One of our favorite ways is to transform regular snack foods into creative, healthy snacks that are simple to make and fun to eat! Here are a few ideas to turn healthy foods into fun foods and even tempt your pickiest eater to join in. Enjoy!

Fruit Flying Saucers

Use Gluten Free Crackers for a digestion-friendly option. Crackers are ok for kids in moderation. Spread with some cream cheese and top with fruit or veggies.

Baked Apple Volcanoes

Apples and berries go great together. You can core and bake your apples or slice and bake them. Just a quick 15 minutes in an oven preheated to 350 will produce a perfect baked apple. Mix in some fresh berries and beet juice ‘lava’ for added fun (add a sprinkle of sea salt to bring out the sweetness). Easy and yummy!

Grape Caterpillar

Skewer some grapes on a toothpick and make an apple worm. Skip the apple and use just grapes on long skewers to make a caterpillar. Use yogurt or cream cheese with a sliver of olive or raisin to make eyes and you have a scrumptious new tasty snack.

Ants on a Log

An oldie but goodie.  Just spread some peanut butter down the middle of some celery stalks and line with raisins.  Try using Nutella and golden raisins for a new twist.

Deviled Egg Boats

Talk about yummy and easy! Follow your fave deviled egg recipe (we add Greek yogurt to ours), then stick a cheese triangle on each toothpick and place in the center of each egg “boat.” Our kids LOVE making these.

Fruit and Veggie Smiles

It’s pretty self-explanatory, but simply making fruit and veggies fun for kids increases their chances of eating them.  Letting them take part in the creative process of making funny faces with their fruits and veggies, they will see healthy foods in a whole new light!

Spider pretzels

Sandwich a few crackers with some peanut butter and pretzels. Add raisin eyes and you have a spooky snack sure to please.

Peanut Butter Power Fudge

No snack list would be complete without our family’s favorite peanut buttery treat!  You’ll love our Peanut Butter Power Fudge!

With a little imagination, you and your kids can make fun, healthy snacks every day.

Delicious Peanut Butter Power Fudge!

This delicious healthy fudge recipe is perfect for your kids’ after-school snacks! Gluten-free, refined sugar-free, and all-natural ingredients make it a wonderful go-to treat to keep their bodies full of the energy they need. Warning – these will quickly become Mom and Dad’s favorite too!!

Makes 48 servings

1 16 oz Jar Natural Creamy Peanut Butter
1 1/4 Cup Natural Honey
2 scoops 100% Natural Whey Protein Powder
3 Cups Gluten Free Oats

1. Heat peanut butter in the microwave for 90 seconds.
2. Add in honey, stir.
3. Mix in protein powder.
4. Combine oats with peanut butter mixture.
5. Spread evenly in 9×13″ pan, and refrigerate for at least an hour.
6. Cut into 1 1/2″ squares, and enjoy!

Each 1 1/2″ fudge square has: 110 calories, 5 grams of fat, 12.5 grams of carbs, and 5.5 grams of protein.

Mixing together the gluten-free, refined sugar-free, and all-natural ingredients.

Can you believe we’re already half way through February – National Heart Healthy Month!?! I love experimenting with new recipes, especially those that include gluten free heart healthy foods. Finding recipes that fit our gluten free needs as well as our on-the-go lifestyle is always hard and this recipe is a perfect fit!

Combine the dry ingredients together.

Enjoy these yummy muffins as part of a high carb snack or breakfast.  It’s also an easy way to get your kids to eat something made with 3 heart healthy foods that tastes great!  The whole family will love these!

HEART-y Blueberry Oatmeal Muffins

Makes 12

♥ 2 1/2 cups gluten free, old-fashioned rolled oats*
1 teaspoon baking powder
1/2 teaspoon salt
1 teaspoon cinnamon
1/2 teaspoon nutmeg
♥ 1/4 cup chopped Almonds

Combine the wet and dry ingredients together.

1/4 cup applesauce
2 cups unsweetened almond milk
1 egg
1/4 cup pure maple syrup
♥ 2 cups blueberries, fresh or frozen (Would be yummy with apples, pears, or berries too!)**

1. Preheat your oven to 375 degrees. Place liners in muffin tins.2. Combine oats, baking powder, salt, cinnamon, nutmeg, almonds and blueberries in a bowl.

3. Whisk together applesauce, almond milk, egg, and maple syrup in a small bowl. Pour into dry ingredients. (NOTE: the “batter” will almost seem soupy. There is no flour to absorb the liquid. Don’t panic, the oats will soak it all up while it’s baking.)

Delicious HEART-y Blueberry Oatmeal Muffins

4. Fill lined muffin tins 2/3 full with batter.

5. Bake at 375 degrees for 25-30 minutes or until muffins are golden brown on top.

6. Allow to cool a bit before serving. You can store these in the fridge in an air tight container. To freeze, allow muffins to cool completely then store in air tight container in the freezer.

Enjoy!

*Non-gluten free oats can be used if available and you’re not avoiding gluten for health reasons.

**The fruit will naturally sweeten the muffins. If you find you want them sweeter, try adding up to 1-2 tablespoons stevia but we enjoy them with just the fruit.

You’ve heard the saying before, “Life is like a bowl full of cherries”. This ever popular phrase comes from a song written back in the 1930s  that starts off like this:

Life is just a bowl of cherries;
Don’t make it serious;
Life’s too mysterious.
You work, you save, you worry so,
But you can’t take your dough when you go, go, go!

Cherries and Life Have a lot in Common

Both are bright, delicious, have seasons, can get a bruise or two along the way, and yes, have some pits in there too! There are also a few things about cherries that many people don’t know. In honor of National Cherry Month, check out these fun facts about red, delicious cherries.

• 1 cup of cherries has just 90 calories
• Cherries are full of fiber and vitamin c
• Cherries are full of antioxidants
• They contain cyanidin which has anti-inflammatory properites
• They also contain the highest amount of natural Melatonin which is known to regulate the rhythmic patterns of the body.

And a few strange trivia facts about cherries….

• At one time it was against the law to serve ice cream on cherry pie in Kansas.
• China once considered cherries a prized food fit for royalty.

Mix It In

While we often think of cherry pies and cherry chocolates (perfect for those guilt free days!) did you know cherriess are just as yummy added to cottage cheese, greek yogurt, or simply add a few crushed cherries to your water (or even a sugar-free Verve!) to start getting some of these benefits! Keep in mind the sweet cherry or dark cherry is usually used for eating and snacking. While the tart cherry is used for cooking and recipes.

Simple Snacks

Cherries are also that perfect snack, especially when on-the-go. They’re great for adults AND kids! My favorite are the bing cherries…be careful though, they have pits in them!