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!!

Tomato & Cottage CheeseBy Kevin PetrizioHere is a delicious and healthy dish that is quick to put together because there is no cooking! I used fresh basil to garnish, but dried basil or oregano will also work. The fresh basil is incredibly aromatic and is a natural pairing with the tomatoes.
GnudiBy Kevin PetrizioGnudi, pronounced "nudie" is derived from the idea of it being like the inside of a ravioli. But with no pasta outside. I've adapted a recipe to fit our needs and it is a little different than the traditional way of making them. But they are still tasty!
String Beans and Cherry TomatoesBy Kevin PetrizioHere is an interesting and tasty side dish. String Beans and Cherry Tomatoes sauteed with garlic. This is another veggie dish that can be paired with many different proteins including steak, fish, pork, and chicken. I made mine with a center cut pork chop and baked potato.
Egg RollBy Kevin PetrizioHere is a great side dish that goes with just about any protein. You can vary the veggies to suit your taste. Also, there are several different spice mixes that you can use depending on your taste. I went with the basics, but experiment for yourself! Also, you can use pre-cut cabbage and carrots. Just make sure there is nothing else in the ingredients list.
Spinach Stuffed Pork ChopBy Kevin PetrizioHere is a pork recipe that satisfies the meat eater in some of us. A stuffed center cut pork chop. You can cook it in the oven as I did in this recipe, or you can grill it. The most important thing is to get the temperature correct. 145° and then rested for 3 minutes is what you want. Try not to go too far over that as it will dry out the chop. For juicy and tender, 145-150° is the sweet spot.
Chickpea & Spinach CurryBy Kevin PetrizioHere is a vegetarian meal requested by a client. I’ve reduced the number of spices to make it easier to assemble. You can use homemade chicken or vegetable broth or just plain water. The spices are the star of this dish!
Peppers and Egg SandwichBy Kevin PetrizioThis is an Italian favorite. The pepper and egg sandwich. You choose how spicy you want to make it by the peppers that you use. I used a mixture of long hots and red bell. That gave me a medium heat level. Use just some bell peppers if you don't like spice.
Fish in Crazy WaterBy Kevin PetrizioThis dish in Italian is "Pesce all’Acqua Pazza" which translates to "Fish in Crazy Water". You really can't make this stuff up! The fish and the cherry tomatoes are key here. Get the freshest that you can. If you have a farmers market nearby and the tomatoes are in season, get them. You will be amazed at the results. As far as the fish is concerned, I used cod, but any white fish will work. Grouper, halibut, sole, sea bass and flounder are just a few examples. Use your favorite or try something new. But get the freshest that you can find.
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