Cooking Hacks - Power Foods Lifestyle Blog

Category: Cooking Hacks

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Simple, Delicious Salad Dressings with Chef James Barry (Episode #194)

If you have wanted to learn how to make your own delicious dressings for salads from scratch, this is the episode for you! Chef James Barry spills the secrets from the healthy chef kitchen to help you improve your health and lifestyle. In this interview episode you will learn: Why James loves to use asparagus to teach kids Why many chefs touted as “healthy” are actually NOT Why you need to drink plenty of water Hidden calories/sugar in dressings in the store, bad oils, and those chemicals causing havoc in our bodies Just because you eat a salad doesn’t make it healthy Use a mason jar (or any jar that has a lid) to make a 3:1 ratio 3 oil, 1 vinegar or lemon juice (acidic liquid)  just shake it and there you are with your most basic, healthy Balsamic Vinaigrette in 3 minutes or less. You can add salt...

The Top 12 Fast-Grab Foods for the Power Foods Lifestyle

Wouldn’t it be nice if I could teach you how to lose weight, improve digestion, and boost your metabolism without meal prepping? I can, and I will! You see, my life has been pretty hectic over the past few years. Not only have I moved to different cities almost every year for the past 6 years (hashtag #life + emoji palm-to-forehead), but I have kept my own lifestyle change going no matter what the circumstances. From teaching dance masterclasses and judging dance competitions, to traveling to speaking engagements, a long-distance relationship (that is now not long-distance–happy dance!) and house-sitting for family members overseas, my personal life has been a LOT to juggle. All on top of running Body Buddies as the online empire it has become. True Confessions: I’m not always my best.  It has been a tremendous learning curve of making the #PowerFoodsLifestyle happen 70%+ of the time, even without food...

How to Plan Family Dinners with the Power Foods Lifestyle (Episode #180)

Are you ready to be #PowerMom this Fall by making Power Foods Lifestyle family dinners? Written by Guest Contributor, L. Peterson in coordination with Kristy Jo. In Body Buddies Podcast #180, Kristy Jo explains how to make family dinners doable while still staying in line with the Power Foods Lifestyle. Many times, moms wonder how they can make the PFL work for them when they are responsible for feeding the rest of their family as well. Should you continue making two meals, one for yourself, and another for the picky eaters of your family? After some time, this approach can get tedious and exhausting, so Kristy Jo gives a plan and strategy for making one meal a night that everyone in the family will enjoy. There are a few main steps to planning your #PFL meal: 1) Make a Strategic Shopping List Every Sunday, Kristy Jo sets aside time for...

The BEST Low Carb Cupcake Recipe | Gluten Free | Dairy Free | Almond Flour and Coconut Flour

Have you ever wanted a rich, moist, chocolate cupcake that didn’t have gluten, dairy, or sugar in it? I know I have, so I set out to create the perfect chocolate cupcake that would help all of my Body Buds who are doing excellent with their Power Foods Lifestyle to enjoy a sweet treat without obliterating their progress on Valentine’s Day.  Does everyone need to go gluten- and dairy-free? Not necessarily. But as you go through the PFL Academy and start your journey with the Power Foods Lifestyle, you will learn there are many principles that will be right for some populations, and not for others.  That is the key to a TRUE lifestyle like the PFL–one that is highly adaptable to the individual and their needs. You can learn all about how the PFL meets this criteria and is the  most revolutionary nutritional method to help you by watching my...

How to Cook The Perfect Chicken Breast

Have you wanted the exact formula for how to cook the perfect chicken breast? If so, look no further! I have finally discovered the most ideal way to prepare chicken breast for maximum flavor, moisture, and ease of preparation in the Power Foods Lifestyle! The Problem With Chicken If you have ever tried to cook chicken and been left with dry, brittle chicken that makes you smack you tongue in your mouth just searching for moisture, you’re not alone! If you’ve ever set your oven too high and burned all the way through the edges while leaving the center  a disturbing color of fleshy pink, you’re also not alone! Chicken can be very difficult to prepare, but as one of the most staple Power Proteins in the Power Foods Lifestyle, it is important you learn how to prepare this healthy food with quality care in a repeatable fashion. Importance of...

Recipe Book Macros and Portions | The Power Foods Lifestyle

If you have purchased the Power Foods Lifestyle Recipe Books and wondered about how to adapt the macros and portion sizes, this blog post is for you. In the beginning of each volume of recipes, there is a full page that describes how portion sizes work. Note the words “guidelines” in the first paragraph. These are not, nor can they be, absolutes. The complexities of such nuanced information such as caloric expenditure, Basal Metabolic Rate (BMR), energy levels, insulin resistance, digestive capacity, and hormone fluctuation renders it a nearly impossible task to give everyone that ever reads my books exact numbers. With that said, I do my best to give you a starting point. If you are serious about accelerating to your goals, decreasing your overwhelm, and just being told what to do, I encourage you to utilize my discounted Introductory Coaching Call.  Let’s now look at the page that discusses portions: Let’s...

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How to Use the Power Foods Lifestyle Recipe Books

Dear Body Buds, It makes my hoart SOAR as I see your photos online (or emailed to me) of the Power Foods Lifestyle Recipes you are creating. This is because I know how great your bodies are going to feel as you’re fueling yourself in a way that balances your body. The PFL method of eating is freedom, and though it’s not the fastest thing to understand, it will be the longest-term understanding you acquire.  I am an educator and I want you to invest the time in yourself to teach yourself strategic nutrition. No, this is not taught anywhere else. No, you can’t learn this in a course, or at a university. That’s because no one taught it to me. I assimilated the principles of all nutrition and psychology over the past 5 years to now present it to you in the simplest formula I know how to teach. One of the...

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Eat This, Not That When Going Gluten-Free

Dear Body Buds, If you have an auto immune disease or a gluten sensitivity, going gluten-free can be a big part of your feeling good. Several of the cases I see in those who come into my coaching program where I recommend they go gluten-free include the following: Celiac Disease Hypothyroidism Hyperthyroidism Irritable Bowel Syndrome (IBS) Type 1 Diabetes Polycystic Ovarian Syndrome (PCOS) Chronic Pain Arthritis Taking traditional eating and shifting it into a new method of eating can be difficult initially, but I promise it gets easier as you just keep going. Keep trying. Keep learning. Keep practicing. What is Gluten? Gluten is a protein found in wheat, rye, and barley that needs to be avoided. This means even avoiding foods that could have been cross contaminated like in the case of brown rice and oats. Unless you are buying a certified gluten-free product, you cannot be assured that...

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How To Make Food Prep QUICK For Fitness Competitors

Dear Body Buds, Food prep–we hate doing it, but love the results we get when we do it! When you’re focused on preparing your body for an event, fitness competition, or vacation, it’s critical to keep your food preparation as a high priority. Without it, you’ll find yourself making excuses and not having the foods you need to fuel your body. Stable blood sugar from protein intake, consistent intake of vitamins and minerals to stay healthy while in a caloric deficit to reach your desired of leanness, and How to prepare your chicken quickly How to make your chicken taste good How to steam your vegetables A yummy “treat” for a veggie dip Enjoy this little walk-through and take advantage of my contest prep training where I take the guesswork out of nutrition and fitness for you! With over 50 competitors I have prepped for the stage and 2 having...

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Food Prep–It’s a Must!

Dear Body Buds, Food prep is a staple part of life that shouldn’t be ignored if you really want to create lasting health and prevent or even manage disease. Over the past few years of my life since the inception of Body Buddies, I have learned through my own experience, and that of my clients that the ONE thing separating success in body changes and frustration is, yep, food prep. Life is not always generous in delivering us hours upon hours to luxuriate in a 4-hour meal prep. I, myself, am lucky to find even 75 minutes each week to prep some of my staples. Staples–yes, that is the key. Some weeks I go without making one of my delicious recipes (click here to see the recipes found in Volumes 1, 2 and 3), and stick to fast-grab foods. Other weeks I enjoy a recipe or two and appreciate the time in...