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Welcome to Mind, Body & Soul fitness Recipes! All the recipes you find are on your plan and over the years loved by many!  The recipes are uncomplicated and family-friendly.  There are endless ways to cook your food. If you have a recipe that you would like to try, text it to Lesia at 215-804-7975.

Why be creative with your food? I have found over the years that 80% of clients do not like to eat the same thing. They like variety and different tastes and textures. So, recipes assist you with getting out of that feeling. Recipes are also easy for families. If there is only time to cook one meal, this is a great way to feed the family and stay losing weight. For some of our clients, they prepare a weeks’ worth of dinners and freeze for the week.

Meal planning is essential for success.  Why? Because if you do not know where you are going, you will never arrive.  Meal planning is your road map to success.  You must understand how you are eating for the day or the week you are in.  I have found that a sense of peace washes over the clients who plan their meals. Before long, this becomes a habit.  Meal planning also sets parameters.  It gives you clear expectations and it provides you routine. Routine is something most people need.

Meal Planning success

Meal planning also saves you time and money.  It is also less stressful.  Planning will keep you calm and avoid feeling out of control.  Most clients do not do well with unknow or last-minute decisions.  It raises their stress levels and they feel out of control, so that leads to eating off-plan, the standard response to handling stress.  That is why you are here!  To deal with this take time! Plan your eating day and week! You can do it!!

The benefits of spending 15 minutes planning your week are: feeling acommplished, feeling fantastic, feeling in control and loving weight loss !

Give some recipes a try!!

Bean BurritoBy Kevin PetrizioWith cinco de Mayo just a week ago I wanted to see if I could make something with a Mexican flavor. While this is more of your standard Tex-Mex style, it still is a delicious option without a lot of work. The main thing is to have your beans cooked ahead of time. This will make things go much quicker. If you want to, you can add 1/2 serving of bell peppers or spinach. This will even the veggie serving size to 1 full serving. Here is another dish that you can customize. I made this meatless, but you could swap out the beans for beef or chicken if you wanted. Just use the correct serving size for your protein choice. This is one the whole family will enjoy any time of the year!
Country (Breakfast) Sausage with EggBy Kevin PetrizioI made Italian sausage a few month back and it was a big hit. So why not make a country style sausage that would go well with other foods like eggs? It is really all about the seasonings. The sage ties it all together. If you can get fresh sage and chop it your self, that would be best. If not dried or powered will work just fine. This is a very basic spice mix for this recipe. I urge you to experiment with different spices to find what best fits your taste. You can swap out the English muffin for 2 slices of 50 cal. bread and make a sausage and egg sandwich. Also, add a small salad as a side there is your veggie serving. Another idea is to cook these up and freeze them. Just pop them in the microwave when you are ready to eat them
Grilled Chicken KabobsBy Kevin PetrizioWarm weather is closing in quick! Time to break out the grill and spark up the charcoal. Here is a terrific recipe for you grill lovers. And the whole family will enjoy this. No need to make a separate meal for them. I used a sweet potato for my starch, but you could just as easily use cooked brown rice. My favorite part of this recipe is that it is entirely cooked on the grill. Not much to clean up! Feel free to swap out some of the veggies for ones that you like better. Some people ever put the sweet potato in the kabob itself, but I always end up losing it to the grill!
Pork with Roasted Broccoli and Tomato SaladBy Kevin PetrizioThis is a recipe I saw my Father-in-Law make and I thought it would be tasty on plan. I used a large pork tenderloin and sliced it as thin as a could. Then I just pounded it gently to thin it out a little more. This makes cooking the pork quick and easy and also keeps the pork tender. Today's pork tenderloin is about as lean as chicken. It is very tender, but it can lack some flavor. This recipe takes care of that problem by using a pretty basic spice mix. You can make this dish with beef or chicken as well.
Baked Apple & Raisins (Microwave)By Kevin PetrizioThere are literally hundreds of apple types available in this country. They are nutritious and are believed to have many health benefits. That's probably where the old saying "an apple a day keeps the doctor away" comes from. Eat them raw or cooked, but do leave the skin on. It is believed that many of the nutrients are in the skin. Gala, Fuji, Granny Smith, Red and Yellow Delicious, Macintosh, and Honey Crisp are just some of the more commonly know varieties of apples available in most grocery stores.These apples all have different flavors and textures. Some work better than others when cooking with them. Apples are fairly inexpensive so I urge you to try different ones and see what your favorites are.
Pita and Egg SandwichBy Kevin PetrizioAnother simple, quick and tasty meal. Make it in the morning and reheat it in the microwave at work. And it is a great way to use up some of those leftovers in the fridge. Zucchini, asparagus, broccoli, and tomatoes all are great choices. Mix and match and see what interesting sandwiches you can create! Egg sandwiches have been a favorite of mine for years. If pita bread doesn't work for you, just toast up two slices of your favorite lite bread and use them instead. Just fold the eggs and veggies like an omelette and transfer it to the bread.
Tomato SoupBy Kevin PetrizioTomato soup is not one of my go to meals. Truth is I probably haven't had it since I was a kid. But I know what it should taste like and what the consistency should be. After cooking this recipe I added the entire mixture into our high power blender. I thought this will really make my soup smooth! I then proceeded to hit the pulse button which blew the cap off the bender and sent hot tomato soup all over my kitchen! Took me an hour just to clean up the mess! So the best advise I can give you is this: Let the soup cool before blending, use a low power blender set on LOW, and blend 1/2 of the soup at a time. This was a request from a client. It is very simple to make and reminds us of our childhood. Who didn't eat a can of tomato soup and grilled cheese sandwich as a child? I can't help with the grilled cheese sandwich, but the soup is pretty good!
Spicy Pork and Cabbage BowlBy Kevin PetrizioThis recipe is so easy, I wasn't sure I was going to make it a recipe of the week. But it has so much flavor and can be made in about 15 minutes. That's a winner in my book. So here it is, enjoy! Feel free to lower the cabbage size and add some shredded onion and carrots. I used to make this as a "Prep" meal. I left the cabbage raw and I would just add the cooked pork on top. I didn't use a starch when I had mine, but feel free to add 1/4 cup of cooked brown rice if you feel like it.
Chicken CurryBy Kevin PetrizioThere are many different recipes for Garam Masala. This is a basic one that I have used for years. It is not uncommon for recipes to use this and add additional spices to it to highlight different flavors. This is a great place to start. Keep in mind that this is very strong stuff, especially when grinding your own spices. Start out slowly with your spices and taste it before serving. Often at the end of cooking I will give my pan another hit of the spices mix just to freshen up the flavors. I didn’t add any hot peppers to this spice mix, but I usually do for myself. I add 4-6 birds’ eye chili peppers for some heat. I don’t recommend that you do unless you have experience with curries. And yes, your house will smell like an Indian restaurant for a few days. Most of these spices are available in seed or pod form. If possible, buy them that way. They will last much longer than the pre-ground stuff.
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