The Easy Way to Eat Right!

September 21, 2016


Posted in

Your Favorite Protein-Packed Fall Recipes

Protein Packed fall recipes


It's that time of year for cozy sweaters, changing leaves, and Pumpkin everything. Fall has arrived, and how do we know? People are rushing to the nearest Starbucks for their seasonal Pumpkin Spice Latte. Reality check: for all of those who are rushing to wait in line at Starbucks for your favorite drink, the standard Grande (made with 2% milk and topped with whipped cream) has 380 calories and 14g fat! Starbucks isn't the only one on the long list of offenders. There are healthier alternatives for your favorite fall drink and at the convenience of your own home! Try this CLICK Pumpkin Spice Latte recipe with 15g of protein!

Pumpkin Spice Latte

Protein Packed pumpkin pie latte

Yields: 1 Servings 



  • Pour 4 oz. of milk into a shaker cup. Add 1/2 teaspoon of pumpkin pie spice and 1/4 teaspoon of vanilla. Shake to blend spice with milk.

  • Add 8 oz. of water to shaker cup, top with 2 scoops (or 1 packet) of CLICK, seal and shake.

  • To make CLICK hot, pour into large microwave cup. Heat in microwave for one minute. Remove from microwave and stir with spoon.

  • Reheat for 30-45 seconds to desired temperature. Top with a squirt of sugar free whipped cream

  • Enjoy!

Nutrition (Per Serving):

  • Calories: 150  |  Protein: 15g  |  Carbs: 10.5g  |  Fat: 8g  |  Fiber: 7g


The smell of apples and pumpkin spice might be in the air, but it's fall recipes we're craving. We have four protein-packed, pumpkin-filled recipes to suppress your sweet tooth and ease you into fall while keeping your nutrition on track.

Pumpkin Pie Pancakes

protein packed Pumpkin pie pancakes

Yields: 4 Servings 





  • Preheat oven to 400°F
  • Break Quest Bar into small pieces and place on a nonstick baking sheet.
  • Bake for 4 to 5 minutes, or until golden brown. Remove and let cool.
  • In a mixing bowl, combine Quest Protein Powder, almond milk, egg whites, coconut flour, oat flour, pumpkin, sweetener, cinnamon, baking powder, and salt.
  • Scoop pancake batter by the heaping tablespoon onto the griddle four times. Cook pancakes on each side for 2 to 3 minutes or until lightly golden brown.
  • In a mini-blender, combine cottage cheese, pumpkin, sweetener, syrup, and cinnamon. Blend until smooth.
  • Place one pancake on each plate. Drizzle syrup over pancakes, top with Quest Bar pieces, and serve.
  • Enjoy!

Nutrition (Per Serving):

  • Calories: 220  |  Protein: 27g  |  Net Carbs: 12g  |  Fat: 4g  |  Fiber: 8g

Mini Pumpkin Cheese Muffins

Protein packed mini pumpkin cream cheese muffins

Yields: 20 Servings 



  • 1/2 cup Quest Vanilla Milkshake Protein Powder
  • 1/2 cup almond flour
  • 1/4 cup zero-calorie sweetener
  • 2 tbsp pumpkin-pie spice
  • 1 teaspoon baking soda
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1/2 cup pumpkin puree
  • 1/4 cup unsweetened applesauce
  • 1 egg 
  • 1 egg white
  • 1/2 teaspoon vanilla extract
  • Nonstick cooking spray



  • 20 pumpkin seeds



  • In a medium bowl, mix Quest Protein Powder, almond four, sweetener, pumpkin-pie spice, baking soda, baking powder, cinnamon, and salt.
  • In a second medium bowl, mix pumpkin puree, applesauce, egg, egg white, and vanilla extract.
  • Add dry ingredients to wet ingredients, and whisk until completely combined.


  • In a medium bowl, add Quest Protein Powder, cream cheese, sour cream, sweetener, and vanilla extract.
  • With a hand mixer, mix on medium speed until thick and fluffy.


  • Preheat oven to 350°F
  • Line a mini muffin tray with 20 parchment liners. Lightly spray with cooking spray.
  • Fill liners with batter 3/4 full.
  • In a sealable plastic bag, add frosting, and cut corner for piping. 
  • Insert tip of piping bag halfway into center of each muffin and pip cream cheese filling until it reaches the top of muffin.
  • Place muffin tray in oven and bake for 12-15 minutes, or until an inserted toothpick comes out clean. Remove from oven and cool muffins for 15 minutes.
  • Once muffins have cooled, pipe remaining frosting on top. Finish with one pumpkin seed, and serve.
  • Enjoy!

Nutrition (Per Serving):

  • Calories: 80  |  Protein: 7g  |  Net Carbs: 4g  |  Fat: 3g  |  Fiber: 1g

Pumpkin Pudding Parfait

Pumpkin Pudding Parfait

Yields: 1 Servings 


Pudding Layer

Pumpkin Creme Layer

  • 1/2 cup vanilla yogurt
  • 2 tbsp canned pumpkin
  • 1 teaspoon pumpkin-pie spice


  • Cashews, chopped


  • Follow directions on Pudding/Shake Meal Replacement box for pudding layer.
  • In a separate bowl, combine yogurt, canned pumpkin, and pumpkin-pie spice.
  • Layer pudding and yogurt in a bowl, top with cashews.
  • Enjoy!

Nutrition (Per Serving):

  • Calories: 248  |  Protein: 27g  |  Carbs: 24g  |  Fat: 5g 

Pumpkin Spiced Oatmeal

Pumpkin Spiced Oatmeal


Yields: 1 Servings 



  • In a small saucepan, bring water to a boil, stir in oats, and reduce to a simmer for 5-7 minutes. This may vary if you are using long cook steel cut oats, or you can use regular oatmeal if that’s what you have on hand. Just follow the directions on the box.
  • In the last minute of simmering, gradually stir in liquid egg whites. Don't dump them all in at once, or you'll wind up with scrambled eggs!
  • Once combined, remove from heat.
  • Stir in pumpkin, pumpkin pie spice, and sweetener, if desired. Drizzled about 1/2 teaspoon of syrup.
  • Top with pecans.
  • Enjoy!

Nutrition (Per Serving):

  • Calories: 161  |  Protein: 15.5g  |  Carbs: 13g  |  Fat: 5.5g 
August 12, 2016


Posted in Healthy, Nutrition, Tips

From Snacks To Sneals®!

Carbessentials quest protein bars, healthy, weight-loss


August is officially here which means summer is coming to an end and the back-to-school madness is right around the corner. It’s back to the lunch-packing grind for parents; many may be wondering what’s new in healthy options for their children?

It’s an important question, as each lunch offers an opportunity to improve your child’s diet. These choices can make a big difference toward the daily and weekly totals of calories, fat, saturated fat, fiber, sugar, and sodium your child consumes.

How your child eats today will have a large impact on their health throughout childhood as well as adulthood. Consuming nutritious food helps children and teens develop, grow, do well academically, and feel good about themselves. Child and teen eating disorders, obesity, dental cavities and iron-deficiency anemia can be prevented with good nutrition. 

Twenty-five percent of all children between the ages of 2 and 18 years old are overweight according to the Centers for Disease Control and Prevention. Children who are overweight and obese have a greater risk of developing major health issues such as; high blood pressure, Type 2 diabetes, high cholesterol, joint pain, and heart disease. We need to teach our children good nutrition habits to decrease the likelihood of them becoming overweight. Helping your child choose nutrient-dense foods over empty-calorie foods, such as cookies and sodas, can help prevent childhood obesity, and provide your child with a higher quality of life.

Parents must find a balance between packing healthy lunches and lunches their children will actually eat. Getting your child involved in preparing, choosing and packing his own lunch will make him more likely to eat it–so it’s great to let him lend a helping hand. CarbEssentials offers lots of healthy alternatives to the usual snacks you might be packing in your kids’ lunch.

Dr. Powell’s Sneals® increase satisfaction, decrease hunger, protect muscle mass, stabilize blood sugars and insulin levels, all while increasing energy levels. A Sneal® is a single serving food that ranges between 60 to 250 calories, that is quick, convenient, portable, great tasting, and has an equal protein to carb ratio and is as lean as possible.

So what's in your child’s lunch when they go back to school? Here are a few ideas;

 Carbessentials IPS chips

IPS Chips

  • A chip that is so incredibly light, crispy, and delicious, you won't believe you're getting healthy egg white protein in every bite. In fact, each one-ounce serving of IPS Chips contain 7 grams of protein, the equivalent of two egg whites. How's that for a satisfying SNEAL? And with half the fat of leading fried potato chips and fewer carbs than the leading baked potato chips. IPS Chips are the first chips that you don't need to feel guilty about giving to your children. IPS Chips come in four delectable flavors that will leave your kids reaching for more! BBQ, White Cheddar, Cinnamon and Sea Salt and Black Pepper.

Carbessentials Quest Protein Bars

Quest Protein Bars

  • Quest protein bars were designed for anyone who cares about good nutrition and weight management. These protein packed bars are irresistible, with 20-22 grams of protein. They will keep your kids feeling full longer.

Carbessentials Simply Snackin'

Simply Snackin’ Jerky

  • High protein, low calorie Simply Snackin' gourmet dried meats are the preferred choice. Simply Snackin’ products deliver an experience unlike any conventional jerky bite after bite of moist, lean, savory chicken breast, beef sirloin or venison paired with flavorful mangos, apples, blueberries and other artisan ingredients. Both lean, tasty and with no MSG or trans fat.

Carbessentials Nuero

Nuero Drinks

  •  Each Neuro is Vegan, Gluten Free, Kosher, and offers you the best ingredients to help your body get what it needs. All at only 35 calories per bottle. It’s time to exchange those sodas and high sugary drinks for beverages that serve a specific purpose, to help you nurture your body, mind and overall well-being.
July 01, 2016


Posted in

Fourth of July

The 4th of July is one of our favorite family holidays. We have many childhood memories of July 4th, and we have to admit...the food is half the fun! We know how tempting the all-American BBQ staples can be so, plan your Fourth of July cookout with some of our favorite Sneals and healthier alternatives. Pull out that checkered tablecloth, fire up the grill, and look no further for the perfect recipe that the whole family is sure to love! 

Bourbon Chicken Skewers

Bourbon Chicken Skewers

Calories 225 l Protein 23g l Carbs. 18g l Fat 5g


1/3 cup Walden Farms Calorie Free BBQ Sauce
2 tbsp. Brown Sugar
2 tbsp. Bourbon
1/8 tsp. Salt

1 tsp. Apple Cider Vinegar
1 tbsp. Reduced Sodium Soy Sauce
1 lb. Skinless, Boneless Chicken Thighs, cut into 1 in. chunks
1 Medium Zucchini, cut into 1 in. thick pieces
4 Green Onions, cut into 2 in. long pieces

-In a small saucepan, combine barbecue sauce, brown sugar, bourbon, soy sauce, vinegar, and 1/8 tsp. salt.

-Bring to a boil; reduce heat and simmer 3-5 mins or until thickened; remove from heat.

-On eight 8-10 in skewers, alternately thread chicken zucchini, and green onions, leaving 1/4 in. between the pieces.

-Brush with Bourbon Sauce.

-For a charcoal or gas grill, grill skewer on the rack of a covered grill directly over medium heat for 5 mins. Turn and brush with remaining bourbon sauce. Grill 5-7 mins more or until chicken is no longer pink, turning occasionally.

May 05, 2016


Posted in Recipes, Weight Loss

Healthy Cinco de Mayo Recipes

Looking to lighten things up a little for your Cinco de Mayo celebrations? The fun and festive holiday is on its way, but all the food can get a little overwhelming. If you're planning a big bash or you want healthier versions of calorie-loaded favorites, tempt your taste buds with these 4 recipes.

Fresh, Filling, and Healthy Burrito Bowl

 Fresh, Filling, and Healthy Burrito Bowl

 It may seem like a low-calorie meal, but a Chipotle chicken burrito bowl with all the fixings like salsa, cheese, and sour cream can weigh in around 745 calories. Cut all the long lines — and more than half the calories! — with this quick and delicious meal you can make at home in less than 10 minutes. A precooked chicken breast, fresh produce, and a few healthy staples are all you need for this nutrient-dense, low-calorie meal that will satisfy your Mexican fast-food cravings.

Calories 350 | Protein 42.6g | Carbs. 36.3g | Fat 3.8g


  • 1/4 cup black beans
  • 1 teaspoon chicken broth
  • Pinch of cumin
  • Pinch of cayenne
  • Pinch of garlic powder
  • 1/2 cup red cabbage, sliced thin
  • 3 ounces precooked grilled chicken breast, sliced thin
  • 2 tablespoons nonfat Greek yogurt
  • 2 tablespoons fresh salsa
  • Fresh cilantro, for garnish
  • Sliced green onions, for garnish


  1. Microwave black beans with chicken broth, oregano, cumin, cayenne, and garlic powder on high for 30 to 45 seconds until heated. Set aside.
  2. Add red cabbage to your bowl, and spoon the black beans on top. Layer sliced chicken, Greek yogurt, salsa, and cilantro and green onions, and enjoy immediately!

Mini Mexican Pizzas

Healthy Mini Mexican Pizzas 

 If you’ve ever had a Mexican pizza at Taco Bell, you know what I mean when I say they are certainly crave-worthy! These mini pizzas make the perfect well-balanced snack or meal! The refried beans serve as the ’sauce’ for these pizzas, which also make them high in fiber! They are also packed with protein thanks to the ground turkey and cheese! So, the next time your Taco Bell cravings hit, remember these little Mexican pizzas! They’re so tasty, you’ll never believe they’re actually good for you!

Serving Size: 2 Mini Pizza

Calories 160 | Protein 16g | Carbs. 16g | Fat 2g



  • 3-4Large whole wheat tortillas, or enough to cut out 12 small circles (I prefer LaTortilla brand)
  • 1 cupLean ground turkey, cooked (or lean ground beef or 1 cup Morning Star Meatless Crumbles™)
  • 1/2 cupSalsa of choice (I used one with corn)
  • 2 tspDry taco seasoning
  • 1/2 cupLow fat refried beans
  • 1/2 cupLow fat shredded mexican blend or 2% cheddar cheese
  • OptionalToppings: sliced black olives, shredded lettuce, low fat sour cream, chopped tomatoes


    1. The estimated total time to make this recipe is 20-25 Minutes.
    2. Preheat oven to 425 degrees. Spray a 12 count muffin tin with non-stick cooking spray.
    3. Start by laying each tortilla out individually on a flat surface, and use an empty can, glass cup, or cookie cutter to cut 3-4 medium circles out of each wrap.
    4. Press each wrap circle into muffin tin using your fingers. (Note: it doesn’t have to cover the entire side of the tin, it should just fit snuggly!)
    5. Meanwhile, in a small bowl, mix together the ground meat, salsa, taco seasoning, and refried beans. Stir until well combined.
    6. Scoop 1/8th cup of meat mixture into each wrap.
    7. Top with shredded cheese, (dividing evenly between each pizza), and olives if desired.
    8. Bake in pre-heated oven for 12-15 minutes, or until cheese is melted.
    9. Wait for mini Mexican pizzas to cool, and remove from muffin tin using a fork or knife. Pizza’s should pop out with ease!
    10. Serve with a side of salsa, low fat sour cream, chopped tomatoes, and/or shredded lettuce if desired!

    Any Cinco de Mayo Party Needs These Grilled Fish Tacos


     Any Cinco de Mayo Party Needs These Grilled Fish Tacos

     The zesty lime flavors of the marinade stick to the fish in a mere 15 minutes, which is plenty of time to chop up the salsa components. Afraid of accidentally breaking the filet when flipping the fish on the grill? This forgiving recipe calls for flaking the fish once it's cooked. There will likely be leftover salsa once the tacos have been assembled, so leave out some chips on the side for snacking.

    Serving Size: 2 Tacos

    Calories 283 | Protein 24g | Carbs. 17g | Fat 16g


    • 3 tablespoons canola oil
    • 2 limes; 1 zested and juiced, 1 quartered lengthwise
    • 1 tablespoon cilantro, finely chopped, plus more for garnish
    • 1 medium shallot, finely chopped
    • 1 pound skinless halibut, sea bass, or striped bass fillets
    • 1 mango, diced
    • 1 cucumber, peeled, seeded, and diced
    • 3 tablespoons mint, finely chopped
    • 1 medium serrano chili, seeded and diced
    • 8 corn tortillas
    • 1 avocado, halved, pitted, peeled, and thinly sliced
    • 4 radishes, halved and thinly sliced 


    1. Preheat the grill to medium-high heat. In a medium dish, combine oil, zest, and juice from 1 lime, cilantro, and half of the shallot. Add the fish; turn it to coat. Marinate it for 15 minutes at room temperature.
    2. Meanwhile, in another medium bowl, stir together the remaining shallot, mango, cucumber, mint, half of the chili, and a generous pinch of salt.
    3. Remove the fish from the marinade. Grill it flesh-side down for 4 minutes; then flip and cook it until just cooked through, 3 to 4 minutes more. Transfer the fish to a plate, let it rest for 5 minutes, and then flake it with a fork.
    4. Grill the tortillas for 10 to 15 seconds per side; remove them from the grill. Divide the fish among the tortillas; top with salsa, avocado, and radishes. Garnish with cilantro and the remaining chili, if desired. Serve with lime wedges.

    Yield: 4 Servings

    Crockpot Success: Protein-Rich Mexican Chicken

    Crockpot Success: Protein-Rich Mexican Chicken

    For a healthy, protein-rich meal that doesn't rely on dairy for flavor, try this delicious Mexican-style chicken recipe full of fresh ingredients. This preparation results in an absolutely delicious, fall-off-the-bone piece of meat. Make sure to leave 15 minutes for the first two steps, then pour everything into your slow cooker, and let it do its magic. Serve this recipe over a bed of purple cabbage, black beans, or brown rice for a balanced meal under 500 calories.

    Calories 381 | Protein 50.2g | Carbs. 5.8g | Fat 16.3g



    1/4 cup raw pumpkin seeds
    2 teaspoons cumin seeds
    1 tablespoon extra-virgin olive oil
    2 red onions, thinly sliced
    4 cloves garlic, minced
    2 tablespoons tomato paste
    1 teaspoon cracked black peppercorns
    1 teaspoon dried oregano
    1/2 teaspoon sea salt
    1/4 teaspoon cinnamon
    2 cups chopped cilantro leaves and some stems, plus finely chopped cilantro, for garnish
    1 tablespoon grated lemon zest, plus grated lemon zest, for garnish
    2 tablespoons freshly squeezed lemon juice
    1 cup chicken stock
    3 pounds skinless bone-in chicken thighs, about 12 thighs
    1 to 2 jalapeño peppers, minced
    Finely chopped green onion, for garnish
    Salsa, optional



    1. In a dry skillet over medium heat, toast the pumpkin and cumin seeds, until the pumpkin seeds are popping and the cumin has released its flavor. Transfer to a mortar or spice grinder and grind. Set aside.
    2. In the same skillet, heat the oil over medium heat. Add the onions and cook, stirring, until softened, about 3 minutes. Add the garlic, tomato paste, peppercorns, oregano, salt, cinnamon, and cilantro. Cook, stirring, for 1 minute. Transfer contents of the pan to a food processor. Add the lemon zest and juice, chicken stock, and reserved pumpkin and cumin seeds. Process until smooth.
    3. Arrange the chicken evenly over the bottom of the slow cooker stoneware. Pour the sauce over the chicken. Cover and cook on low for 6 hours or on high for 3 hours, until the juices run clear when the chicken is pierced with a fork. Stir in the jalapeño pepper to taste. When ready to serve, garnish with the cilantro, green onion, lemon zest, and salsa, if you wish.

    Yield: 4 Servings


    National Sloppy Joe Day

    One of America's all-time favorite hot sandwiches, an American classic. A big bun topped with saucy meat. Sloppy Joe's aren't the most dainty meal you can eat, but they sure are delicious. But most of the time your classic Sloppy Joe can be loaded with extra fat and calories. So we want to share some recipes with you that put a bit of a twist on this classic favorite, making it much healthier and easier on your waistline. 

    Sloppy Joe Stuffed Peppers

    Serving Size: 1 whole stuffed pepper
    Calories 239  |  Protein 29g  |  Carbs 30g  |  Fat 3.5g    
    1. Preheat the oven to 350°F. Slice the bell peppers in half from top to bottom. Scoop out the membrane and seeds with a spoon. ( Leave the stem on the peppers for two reasons - They look pretty and it keeps the filling from running out of the end. Just don't eat the stem.)
    2. Boil peppers until skin has softened or to desired texture. Then set aside.
    3. While the peppers are cooking, combine the contents of one packet of CarbEssentials Vegetarian Sloppy Joe and 5 ounces of HOT water in a saucepan. Stir thoroughly. 
    4. Bring to a boil over medium heat. Reduce heat and simmer uncovered 6 to 8 minutes or until thickened, stirring frequently.
    5. Lightly spray a baking dish with non-stick cooking spray. 
    6. Spoon sloppy joe mixture into the peppers. Top with a sprinkle of cheese and return to the oven for 3 to 5 minutes to until the cheese has melted.


    Sloppy Joe Salad

    Calories 175  |  Protein 20g  |  Carbs 13g  |  Fat 5g    


    1. Combine the contents of one packet of CarbEssentials Vegetarian Sloppy Joe and 5 ounces of HOT water in a saucepan. Stir thoroughly. 
    2. Bring to a boil over medium heat. Reduce heat and simmer uncovered 6 to 8 minutes or until thickened, stirring frequently.
    3. Toss together all ingredients topped with sloppy joe mixture.
    4. Add Walden Farms dressing as desired. 

    Skinny Sloppy Joe

    Serving Size: 1 Sandwich
    Calories 275  |  Protein 35g  |  Carbs 31.5g  |  Fat 4.8g    
    1. Combine the contents of one packet of CarbEssentials Vegetarian Sloppy Joe and 5 ounces of HOT water in a saucepan. Stir thoroughly. 
    2. Bring to a boil over medium heat. Reduce heat and simmer uncovered 6 to 8 minutes or until thickened, stirring frequently.
    3. Spoon onto bagel and top with cheese.
    December 21, 2015


    Posted in

    Healthy Holiday Hors d'oeuvres

    Get the party started with these two 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! Deviled eggs are easy to forget about, but always a welcomed addition. Drop the bacon and spice up this old favorite with a little Krave jerky – that is sure to surprise and delight whoever is lucky enough to give them a try!

    Deviled Eggs & Jerky

    Carbessentials Deviled Eggs & Krave Jerky

     Serves: 6


    12 large eggs
    1 3.25oz Bag of you favorite KRAVE Jerky Flavor
    1/3 cup Walden Farms Calorie Free Mayo
    2 teaspoons Dijon mustard
    1 tablespoon chopped chives for garnish
    Salt and freshly ground black pepper

    Lets Cook

    Place eggs in a large saucepan; add water to cover by 1". Bring to a boil, cover, and remove from heat. Let sit for 10 minutes. Drain. Transfer eggs to a bowl of ice water and let cool completely, about 10 minutes; peel. Halve lengthwise and remove yolks.

    Slice jerky in small or large pieces – whatever you desire and set aside.

    Finely mash reserved yolks, mayo and mustard in a medium bowl; season with salt and freshly ground black pepper.

    Transfer to a large re-sealable freezer bag, then cut 1/2" off 1 corner. Pipe into whites; garnish with thinly sliced scallions and reserved jerky.

    Nutrition (2 Deviled Eggs)

    Cal. 203  |  Prot. 14g  |  Carbs. 7g  |  Fat 9.5g

    Can you say crowd-pleaser? Impress your friends and family with these lightened up baked Jalapeno Poppers. They will make the perfect holiday party appetizer. 

    Jalapeno Poppers

    Carbessentials Healthy Holiday Hors d'oeuvres

     Serves: 8


    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

    Lets Cook 

     Preheat oven to 350°F. Slice each jalapeño in half and remove seeds and membranes. 

    In a medium mixing bowl, stir together cream cheese, cheese, garlic powder, salt, and pepper.

    Hand crush Quest Protein Chips into crumbs and place into a small bowl. Set aside.

    Spoon cheese mixture into each jalapeño half. Place egg white in a bowl that’s big enough to fit one of the jalapeño halves. Dip each jalapeño half in egg white and coat with chips.

    Spray a large baking dish with cooking spray. Add poppers to dish and bake for 25 to 30 minutes. Remove from oven, and serve.

    Nutrition (2 poppers)

    Cal. 60  |  Prot. 7g  |  Net Carbs. 3g  |  Fat 2g

      November 25, 2015


      Posted in Tips, Weight Loss

      Holiday Survival Plan

      CarbEssentials Holiday Survival Plan
      The holidays are notorious time of weight gain for most people. Instead of gaining unwanted pounds this season, try my FREE HOLIDAY SURVIVAL PLAN. Just follow my daily tips to give yourself an extra edge against the holiday pitfalls. I look forward to helping you holiday-proof your waistline! 

      Remember as you work to manage your weight through the holidays, small steps can add up. Take time to read the tip for each day and take action to minimize weight gain. 

      November 21: Be Realistic
      Trying to lose weight during the holidays may be a self-defeating goal. Maybe a better goal is to just maintain your weight. Set a goal that's realistic. 

      November 22: Eat Before You Eat
      Your first challenge is here! A lot of people try to starve themselves before the big meal. Don't do it! The best strategy is to eat before you eat. An ideal amount is at least 60 calories of lean protein 20 minutes before the party.

      November 23: Celebrate The holiDAYS
      Remember it is a holiDAY, not a holiWEEK, not a holiMONTH. Only allow yourself the actual holiday to splurge if you want, but keep to your plan the rest of the holiday season. 

      November 24: Get Enough Sleep
      During the holiday season, prioritize your sleep. This is a busy time of year, but at least 7 hours of sleep helps control your hunger and stress levels. 

      November 25: Don't Sample While Cooking
      As you are preparing food, do not sample the food you are preparing. The "small" bites and "little" tastes can add up to a LOT of calories.

      November 26: Sneal® Every 2-3 Hours
      Try to eat a small meal or sneal® every 2-3 hours to keep your digestive system constantly working. Learn more about Snealing® at

      November 27: Plan for Parties
      Before you go to a holiday party, decide how much you are going to allow yourself to eat and remind yourself of your weight goal. And eat a sneal® before you go to the party. 

      November 28: Get A Weight-Loss Partner
      Be accountable to someone else for your weight. Have someone else weigh you weekly. That way someone else is seeing your weight instead of just you.

      November 29: Fill Up On Water
      At a party, drink lots of water to help fill you up. 

      November 30: Protein, Vegetables, Dessert
      A good buffet strategy is to get a small plate, fill it with protein first and eat that. Then go back for vegetables. Save desserts for last when you'll be less hungry. 

      December 1: Stick To Special Treats
      When is comes to treats and desserts during the holidays, try to choose only special occasion treats that you cannot get the rest of the year and skip all other sweets.  

      December 2: The Secret To Losing Weight Is Eating
      Don't skip meals. This backfires because you come to the next meal over-hungry and eat even more. eat sneals® throughout the day. 

      December 3: Have A Strategy For Stress
      If the holidays are stressful for you, have a healthy plan in place to deal with your emotions and stress instead of turning to food. Try to find a healthy activity that you can turn to when you feel stressed. 

      December 4: Fill Your Hands
      When you attend a party, grab a glass of water to hold in your hand so that you aren't as easily tempted to keep reaching for the finger food. 

      December 5: Always Use A Plate
      Even for the smallest snack, put your food on a plate and sit down to eat. It will help you avoid grazing. 

      December 6: Be Aware Of Why You Are Eating
      Make sure you are only eating if you are hungry, and not just munching because food is near.

      December 7: Slow Down
      Eat slowly and enjoy each mouthful. You'll eat less. 

      December 8: Be Careful About Treat Purchases
      Don't buy goodies to far ahead of an event or you may be tempted to eat them. Store them out of sight to help save them for the event instead of becoming a snack. 

      December 9: Find Eating Alternatives
      Make a list of things to do besides eating: take a walk, call a friend, do some cleaning. 

      December 10: Beware Of Liquids
      Eggnog, beer, soda, and wine go down easy and can add hundreds if not thousands of calories to your daily intake. Drink more water. 

      December 11: Use A Plate
      Always eat everything off of a plate. This helps you see exactly how much you are eating vs. snacking or sampling that can add up to more than you've estimated. This is called food amnesia. 

      December 12: Use A Small Plate
      When you select your plate, pick the smallest plate available so that your portions will be smaller.

      December 13: Add Minutes Between Seconds
      Try to wait at least 15-20 minutes between each trip to the buffet. This will help your body get to the point of feeling full before you overeat.

      December 14: Have A 2-Drink Limit
      If you're drinking alcohol, remember that it is high in calories and try to limit your consumption to a drink or two. 

      December 15: Eat A Sneal® Before Drinking
      Alcohol on an empty stomach will make your blood sugar drop and your body will eant to EAT. Be sure to eat some protein and carbohydrates prior to drinking, and it is best to never drink on an empty stomach. 

      December 16: Know Your Treat Intake
      If you have a sweet tooth, allow yourself one candy cane to enjoy instead of eating out of a candy dish. It will help you eat the amount you plan to eat. 

      December 17: Avoid Office Landmines
      If you work in an environment with lots of holiday treats, request that the treats are placed away from your cubicle, deck or office. Do what you can to avoid office treats.  

      December 18: Give Your Leftovers To The Guests
      If you struggle with eating too many leftovers, give away all the leftovers if you host a party this season.

      December 19: Socialize Over Eating
      When you first get to a party, take time to engage people in conversation instead of heading directly yo the buffet line. 

      December 20: Move Your Body
      Any additional activity will burn calories. Go on a walk, play with the kids, do anything that helps get you up and about to help counteract the inevitable extra holiday calories. 

      December 21: Have an Eggnog Strategy
      Eggnog is heavy in calories, so if you choose to indulge, do so in limited supply. Sip eggnog from a shot glass and not a regular glass or cup!

      December 22: Ignite Your Metabolism
      Despite the holiday rush, eat something when you fist wake up and start your day.

      December 23: Slim Down Favorite Recipes
      Look for and invent lower-calorie versions of your favorite holiday recipes. CarbEssentials has many ingredient options that can help you with this. Come in and ask our staff for help! 

      December 24: Water, Water, Water
      Drink lots of water throughout the day to maintain a sense of fullness and hydration. 

      December 25: Look for Small Steps With Big Rewards
      Small things can help cut your total calories, such as scrapping off some of the icing from a cake or cupcake. 

      December 26: Focus On Food Passions
      You don't have to eat only carrot sticks, but practice moderation and don't eat every dessert available. Pick one dessert that you love and savor it.

      December 27: Avoid Grazing Stations
      If you tend to graze during buffets or parties, do not stand in the same room as the food.

      December 28: Remove Temptation
      When you are are full, have the plate taken away so you won't keep eating from it. 

      December 29:  Take A Break Before Overeating
      If you are tempted to overeat at a meal, tell yourself that you can always eat more later, and put your utensils down and take a break. 

      December 30: Does The Taste Justify The Weight
      If  you taste something and don't enjoy it, do not waste your calories eating it. 

      December 31: Have An Alcohol Protection Plan
      On New Year's Eve, if your going to drink, be sure to be well hydrated with water and keep some carbohydrates and protein in your stomach throughout the night. 



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