The Easy Way to Eat Right!

January 04, 2019


Posted in Healthy, Nutrition, Tips, Weight Loss

6 Tips to get you back on track after the Holiday Pitfalls

The holidays are a notorious time for weight gain. Many people have started the New Year with resolutions to get fit, eat healthy and lose weight. Unfortunately for most these are easier said than done. Here are 6 tips to help you stick to your goals this year. 

1. Don’t be too hard on yourself.

This is the most common reason why people lose motivation.  Too often people throw in the towel because they feel they have blown it or it’s too hard. The most important thing to remember is not to berate yourself about it but rather spend the energy getting back on track. If you make a mistake or slip up, forget it and concentrate on what your next positive step is! 

2. Remind yourself what you want.

It is important to think about your goals often and visualize your success daily to help motivate yourself. Keeping pictures or affirmations in obvious spots such as the fridge, bedroom or bathroom mirror can be helpful reminders.

3. Know your weaknesses.

 Knowing what your weaknesses are can empower you to be prepared for future diet mistakes. If you are likely to snack in the car have the right SNEALS® available, if you pick while preparing meals eat a piece of meat, if party food is your weakness then take healthy SNEALS® or eat a SNEAL® or a lean piece of meat before you go. Be prepared!

4. Set yourself short term goals.

One bite, sip and sneal® at a time. This can help you achieve your long-term goals with small steps. Drink more water, then once you have achieved this move onto eating more servings of vegetables and so on. 

5. Understand why you went off track in the first place.

 Did you overeat because you felt upset, tired or frustrated? Understand why you are not sticking to your plan and find other solutions that do not involve food.

6. Get support.

Friends and family can all help you! Dr. Powell has two locations open during the week, stop by for your weekly weigh in for this exact reason! Being accountable to others can help you stay on track and has been shown to increase success!


May 31, 2018


Posted in Fruit, Healthy, veggies

Fresh Fruits & Veggies Month

June is Fresh Fruits and Veggies month!

Continue Reading →

November 21, 2017


Posted in Healthy, Holiday

Protein-Packed Healthy Holiday Hors d'oeuvres

Get the party started with these four must have healthy holiday party hors d'oeuvres! Your friends and family will be forever grateful if you serve or bring healthy appetizers at your next holiday party. Sure, we all like the usual eggnog and spinach artichoke dips, but the holidays are indulgent enough without the extra contribution. Offering healthy appetizer recipes will be a breath of fresh air during the holiday season. Protein on protein on protein!

Meatballs are easy to forget about, but always a welcomed addition. Whip up a batch of these sweet and tangy meatballs, serve on toothpicks for the perfect fun appetizer!

Turkey Cranberry Meatballs


  • 1 cup of barbecue sauce
  • 1 egg white
  • 1 (20 ounce) package extra lean ground turkey
  • 3 green onions, chopped small
  • 1 Tablespoon of reduced sodium soy sauce
  • 1/2 cup of dried cranberries (craisins)
  • salt and pepper to taste
  • nonstick cooking spray


  1. In a medium bowl place the egg white and beat lightly. Add uncooked ground turkey, green onion, craisins, soy sauce, salt and pepper.
  2. Mix well with a large spoon or your hands until well blended. Shape into 28 balls. Spray large nonstick skillet with nonstick cooking spray. Add your meatballs to the skillet; cook over medium high heat for 10 to 12 minutes or until meatballs are no longer pink in center, carefully turning occasionally to brown evenly.
  3. Pour your BBQ sauce over your meatballs and stir them around until they are all completely covered. Place the lid on and let them simmer on low heat for about 3 minutes.
  4. Serve with toothpicks.

Nutrition (4 Meatballs):

  • Calories: 214  |  Protein: 16g  |  Carbs: 20g  |  Fat: 6g

CarbEssentials Healthy Holiday Hors d'oeuvres

Jalapeno Poppers


  • 1 bag Quest Cheddar & Sour Cream Protein Chips
  • 8 jalapeno peppers
  • 6 tablespoons low-fat cream cheese
  • 2 1/2 ounces sharp light cheddar cheese, shredded
  • 1/2 teaspoons garlic powder 
  • Pinch of salt & pepper 
  • 1 egg white, lightly whisked 
  • Nonstick cooking spray


  1. Preheat oven to 350°F. Slice each jalapeño in half and remove seeds and membranes.
  2. In a medium mixing bowl, stir together cream cheese, cheese, garlic powder, salt, and pepper.
  3. Hand crush Quest Protein Chips into crumbs and place into a small bowl. Set aside.
  4. Spoon cheese mixture into each jalapeño half.
  5. Place egg white in a bowl that’s big enough to fit one of the jalapeño halves.
  6. Dip each jalapeño half in egg white and coat with chips.
  7. Spray a large baking dish with cooking spray.
  8. Add poppers to dish and bake for 25 to 30 minutes. Remove from oven, and serve.

Nutrition (2 Poppers):

  • Calories: 60  |  Protein: 7g  |  Net Carbs: 3g  |  Fat: 2g

Mediterranean Deviled Eggs 


  • 1 dozen large eggs
  • 1/2 cup Walden Farms Mayonnaise
  • 1 tsp dijon mustard
  • 1 tbsp capers, chopped
  • 1 tbsp kalamata olives, pitted & chopped
  • 1 tbsp sundried tomatoes, chopped
  • 1 tbsp olive oil
  • 2 tbsp fresh basil, minced
  • 1 tsp caper brine
  • salt & pepper to taste



  1. Place eggs in a medium saucepan and cover with water. Bring to a boil and cook for 5 minutes. Turn off the heat and let the eggs sit in the hot water for 15 minutes.
  2. Cool and peel under cold running water. Slice the eggs in half carefully, and remove the yolks. Add the yolks to a medium bowl and mash well with a fork.
  3. Meanwhile, in a magic bullet or small food processor, combine the mayonnaise, mustard, capers, olives, sundried tomatoes, olive oil, basil, and caper brine. Blend until mostly smooth.
  4. Fold the mayo mixture into the mashed egg yolks until smooth. Taste, and season with salt and pepper as desired. Pipe or spoon into the egg white halves. Serve cold or at room temperature.


Nutrition (2 Egg Halves):

  • Calories: 84  |  Protein: 6g  |  Carbs: 1g  |  Fat: 5.5g

Chicken Rumaki w/ Chili BBQ Sauce 


  • 2lb skinless boneless chicken breast
  • 6oz (13 slices) pastrami
  • 1/5 cup bbq sauce
  • 1 adobo chili pepper


  1. Put the bbq sauce in a pot a low heat. Add one adobo chili and stir occasionally.
  2. Dice the chicken breast so you have a dozen pieces.
  3. Wrap each piece of chicken with a slice of pastrami and seal with a toothpick
  4. Once the bbq sauce is warm, spoon over the middle of the raw rumaki.
  5. Pre-heat the oven to 375 degrees and cook uncovered for 45 minutes.
  6. Turn the broiler to low and cook for three minutes for an extra crispy texture.

Nutrition (1 piece):

  • Calories: 150  |  Protein: 26g  |  Carbs: 3g  |  Fat: 3g

Breast Cancer Awareness Month

The National Cancer Institute says that weight gain is a major risk factor for developing breast cancer. Gaining weight in adulthood appears to increase the risk of breast cancer before and after menopause. One large study found that women who gained about 20 pounds after age 18 had a 15% higher risk of breast cancer compared to women who gained little or no weight. Women who gained 55 pounds or more had a 45% high risk. It is important for both men and women to keep a healthy weight. Managing weight is a challenge for most people in the U.S. In Fact, according to the Centers for Disease Control and Prevention (CDC), about 69% of American adults are overweight.

6 Tricks To Avoid Treats

Halloween can be pretty darn tricky if you’re trying to stick to a diet plan. Regular sugary treats that you’d otherwise be able to resist shrink down to delectable, fun-size versions. Having just one certainly can’t be so bad, right? Most likely not, but the problem is, we normally don’t just have ONE. We tell ourselves one won’t hurt, then what happens is we have a few more until we look down and there is a pile of wrappers that is now equivalent to a king size candy bar.

1. Stick to your regularly scheduled Sneals®.

2. Buy your candy last minute.

3. Be the boring house on the block.

4. Take Control.

5. Limit mindless eating.

6. For those of you who do end up splurging–bounce back!

Burning Calories

The following shows how many minutes of various activities it would take a 160lb woman to burn off the calories consumed.

National Chocolate Chip Cookie Day

No Bake Chocolate Chip Cookie Dough


  • 4 (4-ounce) Mason jars
  • 1/3 cup zero-calorie sweetener
  • 1 1/2 tablespoons creamy cashew butter
  • 1 1/2 teaspoons butter extract
  • 1 teaspoon vanilla extract
  • 3 tablespoons coconut flour
  • 1 tablespoon almond flour
  • 1/2 teaspoon salt
  • 2 Scoops Quest Vanilla Milkshake Protein Powder
  • 2 Scoops Quest Multi-Purpose Mix Protein Powder
  • 1/2 cup water (plus 1-2 tablespoons, if needed)
  • 3 tablespoons sugar-free chocolate chips (28g)


  1. In a medium bowl, stir together sweetener, water, cashew butter, butter extract and vanilla extract.
  2. Add in both Quest Protein Powders, coconut flour, almond flour, and salt. Stir until a thick dough is formed. (If dough is too crumbly, add additional water.)
  3. Stir in chocolate chips.
  4. Divide dough between four 4-oz Mason jars, and serve.

Serving Size: One 4oz Mason jar

Calories: 200 | Protein:25g | Fat:7g | Net Carb:6g | Fiber:5g

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Note: Some flavors may not be available in every size.