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The Recipes

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!!

Shrimp DiabloBy Kevin PetrizioHere is a recipe for Shrimp Diablo. You can make it as spicy as you like. We will be using ground chipotle pepper if you can find it. If not, Aleppo pepper or even cayenne will work well. My spice blend will be mixed on the mild side. To spice it up, just add more of the ground pepper of your choice. I learned a lesson with this recipe. When buying shrimp, if you buy frozen bagged shrimp, check the ingredients. The only ingredient should be just SHRIMP! Mine had salt and a chemical in it! Also, if you buy your shrimp “fresh”, chances are it was frozen at one time. Make sure to ask for the ingredients to see if salt and chemicals have been added. My serving size on the package was 6 shrimp and it had 450mg. of sodium! Plain shrimp has about 100mg of sodium in it. That’s 4 ½ times the sodium! Well, we live and we learn!
Lemon Pepper ChickenBy Kevin PetrizioI received a request last week for a one pan, oven made recipe. Lemon pepper chicken with roasted broccoli fills that request very well. It's easy to make, very little clean up and is loaded with lemony flavor. Cooking the chicken in a pouch keeps it moist and infuses it with the spices and lemon flavor. Try it with your favorite veggies!
Deviled EggsBy Kevin PetrizioI have always looked at hard boiled eggs as convenient but boring. Why not spice them up a little and make them a lot more interesting. You can even chop them up and make egg salad. Just serve in 1/2 of a pita for a great egg salad sandwich."
GazpachoBy Kevin PetrizioToday's recipe is gazpacho, a kind of tomato soup that is generally served cold. This was a request from a client. I must say that I've never eaten it or made it before. And there is no cooking involved! Everything is blended raw and served cold! It's a great summer soup with tons of flavor! With a dish like this, it's best to use the freshest ingredients that you can find. The flavor of each ingredient is enhanced because there is no cooking. I paired my gazpacho with a grilled steak in a tortilla for a refreshing dinner.
Red Beans and RiceBy Kevin PetrizioRed Beans and Rice is a southern favorite that is easy to make and is loaded with flavor. The Creole seasoning can be used on many different foods including shrimp, chicken, steaks and fish. I even add it to my scrambled eggs now and again.
Sesame Chicken Salad with CroutonsBy Kevin PetrizioI thought I would use one of the dressings in a meal. With spring here and summer right around the corner, why not make a delicious salad. Use the search feature to get the Sesame Ginger Dressing and Croutons to add to this tasty grilled chicken meal.
DressingsBy Kevin PetrizioI was asked to make some dressings to liven up salads. I came up with three that I think are interesting and very flavorful. These can be used not only as dressings, but as dips and marinades as well. The possibilities are almost endless! Search for Italian or Honey Mustard for two other dressings that I made previously.
ShakshukaBy Kevin PetrizioShakshuka is a Middle Eastern - North African dish that consists of eggs poached in a very flavorful tomato and pepper sauce. It's is very easy to make and can be made very spicy or mild depending on the spice mix used.
Beef JerkyBy Kevin PetrizioI have to admit beef jerky is not one of my "must have" foods. But several of my clients have ask about it and I decided to give it a try. I was impressed that the final product was easy to make and quite tasty. If you have a food dehydrator, by all means use it. I don't, so I used the oven and got surprisingly good results. Either way, I hope you try it and enjoy it. Remember, this is a slow process. Keep the temp. low and cook slowly so all the moisture evaporates.
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