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Easter Brunch: Apple Chicken Hash

POSTED ON April 16, 2014

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We’ve heard your feedback and know how much you are loving every recipe we’ve shared from the amazing Erika Peterson. Today, we’re sharing her healthy twist on a breakfast favorite – hash! You’ll love this cleaner version that lets you induldge in hearty, delicious flavors and it’s perfect for any guilt-free day. Check out more of her recipes on her new website, Clean Simple Foodie, or follow her on her new Instagram account.


Apple Chicken Hash
by Erika Peterson, Clean Simple Foodie
Serves 6

What you’ll need:

2 medium sweet potatoes, cubed
2 tablespoons olive oil
4 large or 16 small chicken sausages
1/2 yellow onion, chopped into big chunks
2 apples, chopped into big chunks
2 Laughing Cow cheese wedges
Sea salt and pepper to taste
Monterey Jack cheese, shredded

What you’ll do:

1. Boil sweet potatoes in a large pot of water for 8 minutes. Drain.
2. Drizzle olive oil into a large frying pan or skillet over medium heat. Transfer sweet potatoes to pan and brown for about 5 minutes.
3. Add apples, onions, chicken sausage, laughing cow cheese wedges, salt, pepper and any other spices that you’d like.
4. Heat together 12-15 minutes.
5. Top each one cup serving with a sprinkle of cheese. Serve.

What’s in it:

Each serving contains 289 calories, 16g protein, 23g carbs, and 16g fat.

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

How Colorful Are Your Veggies?

POSTED ON April 9, 2014

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Cash Broccoli 2

We are huge veggie fans around here! No surprise, right?! We love veggies because they’re super nutritious, very calorie friendly, and yummy!

I’m often asked which ones are the healthiest, and the answer to this question is very simple—all of them, but for different reasons. While veggies have so many health benefits, especially where cancer and heart disease prevention are concerned, the clue to the nutritional benefits of each veggie is found in the color of its skin (this info applies to fruits too!):

Red: Can help limit tumor growth and reduce the risk of cell damage.


Orange/yellow: Can help your immune system function properly and reduce the risk of vision problems and birth defects, as well as help keep your joints and bones healthy.


  • Butternut, summer, and winter squash
  • Yellow peppers
  • Pumpkin
  • Yellow tomatoes
  • Rutabagas
  • Carrots, corn, sweet potatoes, yams (Smart Carbs)

Cash Broccoli 1

Green: Help keep your eyes healthy and reduce birth defect risks, and also keep your digestive system running smoothly.


  • Artichokes
  • Asparagus
  • Green beans
  • Broccoli
  • Brussels sprouts
  • Green cabbage
  • Cucumbers
  • All varieties of lettuce
  • Peas (Smart Carbs)
  • Snow peas
  • Green onions
  • Celery
  • Okra
  • Green peppers
  • Spinach
  • Zucchini

Purple/blue: May help reduce the risk of stroke, keep your immune and digestion systems healthy, as well as protect your cells.

Example (there are so many fruits that fall into this category!):

  • Eggplant

White: Help lower your cholesterol and blood pressure, and help keep hormone levels constant. (Love that last one! ;-) ).


  • Cauliflower
  • Garlic
  • Jicama, potatoes, parsnips (Smart Carbs)
  • Mushrooms
  • Onions
  • Turnips

To get all of the benefits from these nutritional powerhouses, make sure your daily diet is as “colorful” as possible, and the darker the color the better. And since a lot of the nutrients are found in the skin and the layer right beneath it, don’t skip the skin when possible!

For even more veggie-choosing ideas, sign up for Chris’ free enewsletter and receive a free copy of our Smart Foods List!

Which colorful combination of veggies will you choose today? The possibilities are pretty much endless! :-)

Cash Broccoli 3

Category: blog / food

A Powell Twist on Thanksgiving Dinner

POSTED ON November 21, 2013

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Thanksgiving Dinner

Thanksgiving is less than a week away, and I am getting so many questions on how to enjoy this Day of Gratitude without breaking your calorie budget! Not to fear, help is here :). Today, I’m sharing with you our Powell Thanksgiving family favorites that will save you unnecessary calories, while pleasing even the pickiest eaters.

Before I share though, I have to remind you that it IS okay to indulge every now and then, and Thanksgiving Day is one of my favorite times. Remember – every single one of our carb cycles include a Reward Day. Chris and I highly suggest swapping around your Reward Days, making T-day your Reward Day this next week :).

Now for the good stuff. Here are some of our secrets…

For the turkey…

Instead of roasting an entire turkey, and basting (and even filling) it with butter and sauces, try Chris’ and my favorite: Slow-Cooked Turkey Breast. By sticking with boneless, skinless breast and cooking in a slow-cooker, you can get all of the juiciness without the extra calories. And it’s all white meat…my favorite! Season and cook on low all day for an evening meal, or bump it up to high heat and have it ready around noon.

For the stuffing…

What’s Thanksgiving without stuffing? Since half of our family is gluten-sensitive, I cook a delicious gluten-free version of stuffing that we all love. Try our favorite Cranberry Quinoa Stuffing to cut the gluten, the fat, and the calories on this Thanksgiving classic. The best part about this recipe? Gluten-lovers will never know the difference. Chris loves this so much that I make it year round for him!

For the mashed potatoes…

While I won’t be leaving mashed potatoes out entirely this year for those that insist upon their dreamy and creamy potatoes, I love to keep Mashed Cauliflower on the table for those trying to watch their carbs. You won’t believe your buds aren’t tasting spuds when you swap vegetables for carbs. My kids love it and I have a feeling yours will too. Go ahead, pat yourself on the back for getting the kids to devour their vegetables. :)

For the sweet potatoes…

By far and away, our family’s favorite side dish is my Maple Pecan Sweet Potatoes. This is a delicious twist on a Thanksgiving Dinner tradition. Trust me, these are SO tasty, you’ll be making them year round, like us :). Honestly, I consider this dish my dessert…yes, they are THAT good!!!

For the green beans…

While Green Bean Casserole is not my absolute favorite thing in the whole world, I do have a recipe that my entire family loves – sans the fat and cals that come with the traditional recipe. Try this healthy twist on the traditional Green bean Casserole.

For the small sides…

Along with the must have sweet potatoes, stuffing, mashed potatoes, and all other sorts of yumminess, you can add some smaller dishes too! Beets, raw veggie trays, black olives, and cranberries, are a few ideas to spruce up your table and keep smart food choices in front of you :).

For the rolls…

Thanksgiving dinner just isn’t complete without the rolls. With 4 kids and a full-plate (no pun intended), this is where I lean on trusted gluten-free brands. Udi’s Frozen Rolls are amazing, and are always a hit with the Powell clan. Simply heat your oven and bake the frozen dough balls. They will perfectly complete your Thanksgiving dinner.

For the desserts…

I’m all about indulging in moderation, occasionally, and Thanksgiving is one of my occasions. I have to admit though, when it comes to Thanksgiving dessert, I crave this tasty treat over pie! Chris and I make a Sweet Potato Pudding that tastes just like pumpkin or sweet potato pie, but with a fraction of the calories! Enjoy this incredible dessert for just around 150 calories of real, whole, natural food.

From our home to yours, Happy Thanksgiving! And enjoy :)


Category: blog / food

Sweet Potato Brownies

POSTED ON September 3, 2013

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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 - Learn more at http://HeidiPowell.net/3259

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

Lynn and her husband, Drew

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


Category: blog / food

A Day in the Life

POSTED ON February 22, 2013

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Three kids, a husband on the road, manager of the family business and the home, and Chris’ partner in crime in the transformation world….how do I do all of this and manage to stay fit , you ask?!? HOWEVER and whenever I can!

I’ll be completely honest, NO TWO DAYS are EVER the same. In fact, each day throws a new twist, turn, challenge or wrench into my spokes. It’s all a big juggling act. Here’s a little peek into my life at home with the kids when Chris is on the road :-)

#PowellPack #Dayinthelife #stretching #HeidiPowell

Time to wake up and  get the kids ready for school! As Matix and Marley are showering and getting dressed, I decided to sneak in some wall calve-raises before I head out because I never know what my day will look like and when I’ll actually be able to sneak away for a full workout! And let’s face it – of all the muscles on my body, my calves are lacking and can use all the help they can get! I love how no matter what I’m doing, the kids join in! Go Cash!

#PowellPack #Dayinthelife #breakfast #VemmaBodeShake #HeidiPowell

 I’m actually on time today to drive the kids to school – Yay for me! Load the family in the car with my breakfast on the go today. What is it you ask? A 100% whey protein shake (100 calories) and a couple HEART-y Blueberry Oatmeal muffins (75 calories each = 150 calories total). I made a bunch of these a couple days ago and keep them handy for easy breakfast and healthy snacking. Kids love them too! Ps – I usually start my day with a Powell Perfect shake, but I ran out early this month after I went on an experimental baking streak with the powder! Anxiously awaiting next weeks shipment!!!

#PowellPack #Dayinthelife #Starbucks #HeidiPowell

 Me time. After I drop the Matix and Marley off, I indulge in my daily guilty pleasure – Starbucks iced coffee with one pump of mocha (no sweetener).  Life just wouldn’t be the same without this green straw…my daily ‘hug’.

#PowellPack #Dayinthelife #Cash&Mommy #HeidiPowell

 It’s go time for me and Cash. My little buddy tags along as I knock out some errands and return calls. I’ll never feel caught up, but I use this as my time to chip away – right now?  37 unopened texts, 28 voicemails, and 38 emails to get to. Not bad…it’s been much worse. Cashy chills in the back with his steamed sweet potato. Such a trooper that sweet little man is :-).

#PowellPack #Dayinthelife #CashPowell #Workout #HeidiPowell

Well, by the time we got home, Cash was one big mashed sweet potato. He had more smeared all over him and his carseat than made it in his mouth :-). After a second bath, it’s playtime with little man. Out to the back yard we go so he can play on the swing set while Mom lunges around him (again…getting it in when I can). Eventually, Cash joins me for some squats :-). He cracks me up – it’s so true though that the best way to teach is by example. KIDS WANT TO DO WHAT MOM AND DAD DO!! Next up – snack time! Berries and apples for Cash, and for Mama it’s berries and greek yogurt.

#PowellPack #Dayinthelife #garageworkout #HeidiPowell

Cash is finally down for a nap and time to crank away at more of my ever-growing list of things to do and people to call. At about one o’clock, I FORCE myself away from the computer for a much needed structured workout in the garage. I only have 30 minutes before my next conference call, so I get to it!!

#PowellPack #Dayinthelife #GlutenFreePizza #HeidiPowell

 Whoops! My workout took me right up to the call time, so I didn’t get my post-workout meal in. After the call, I quickly gather some leftovers before I leave to pick up the kids from school. One the menu today: grilled chicken (thank you, Alicia, for making this for us!) with leftover homemade gluten-free, cheese-less, veggie pizza. MMMMmmmm…best gluten free crust ever!

#PowellPack #Dayinthelife #Marley #workout #HeidiPowell

 Time to pick up the kids from school and run them to their after school activities. Today, it’s gymnastics for both -  keeping our kids active!

#PowellPack #Dayinthelife #mealtime #BrownRicePasta #HeidiPowell

Home from gymnastics and it’s dinnertime – tonight, we’re having brown rice pasta with extra lean ground beef and sautéed bell peppers. One of my favorites, and luckily the kids love it too! I’m sure to make plenty to last us the next couple days (gotta prep in advance with such busy lifestyle!).

#PowellPack #Dayinthelife #homework #UncleDenver #HeidiPowell

Thank you to my wonderful friends and family, I get lots of help when I need it most. Uncle Denver stops by for some pasta and stays to tutor Matix while I help Marley with her homework and get Cash ready for bed. THANK YOU!!!!!

#PowellPack #Dayinthelife #facetime #familytime #HeidiPowell

Yes!! Dad has an unexpected break in production, so we get to iChat with him! Most of the iChat time is spent watching Cash run circles, make messes and draw on the chalkboard while his brother and sister egg him on and laugh :-). Best family time we can get with Daddy 1000 miles away!

#PowellPack #Dayinthelife #familyworkout #tabata #HeidiPowell

Cash goes to bed and Matix and Marley do ALL they can to push their bedtime ;). Marley tells me she wants to workout…how can I say no to that? We do a quick 4 minute family tabata workout with Mountain Climbers. They kill it and are so proud of their accomplishment  – Mom is too!

#PowellPack #Dayinthelife #working #HeidiPowell

 4 minutes later…ON the DOT…not a minute after we finish Tabata, kids are (against their will) put to bed. What next? ME time….and no, this isn’t spent watching TV, reading magazines, or doing my nails (although I need a mani/pedi terribly). Nope, time to hop back on the computer and catch up on all of the work that I couldn’t get done throughout the day. PRAYING for a 10pm bedtime, but gosh…the texts, emails, and calls have all grown tremendously, as is my list of TO-DO’s. The inbox will never be empty, I’ve accepted that, but I’ll try to get as close as I can, one day at a time :-). One thing to sweeten the night? A coconut cashew Quest Bar! Mmmmm.

Chris and Heidi Powell - Best Friends First! - Learn more at http://HeidiPowell.net/532

Bedtime for me – missing my man, but proud of him for his huge sacrifice to make this world a better place :-).

Category: blog / fitness / food / living

Powell’s Sweet Potato Pudding Snack

POSTED ON December 19, 2012

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Looking for a tasty treat that’s easy to make, tastes like heaven, and is actually healthy? You’re looking in the right place!
This Sweet Potato Pudding is a Powell family favorite that tastes just like pumpkin pie, but with a fraction of the calories. Best part? It’s so good for you that you can eat it whenever you want!
#HeidiPowell #SweetPotato Pudding #HealthySnack - Learn more at http://HeidiPowell.net/100

Sweet Potato Pudding

Sweet Potato Pudding
Serves 2
What you’ll need:
2 medium sweet potatoes
4 Tbsp unsweetened vanilla almond milk
Pumpkin Pie spice to taste
Stevia to taste
1 cup plain Greek yogurt
How to make it:
1. Bake two medium sweet potatoes (4 inches long, 2 inches in diameter). Remove skin and whip sweet potatoes in a bowl.
2. Add 4 tablespoons of unsweetened vanilla almond milk.
3. Sprinkle pumpkin pie spice and stevia over mixture to taste, and blend.
4. In a separate bowl, combine 1 cup of plain greek yogurt and stevia to taste.
5. Evenly split sweet potato mixture in dessert dishes and top with greek yogurt mixture.
Enjoy this incredible dessert for just around 150 calories per serving of real, whole, natural food! Even your kids will love it!

Category: blog / food

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