Category Archives: Food / Recipes

2B Mindset: Win the Weight Loss Battle

I am super duper excited to announce a brand new Beachbody Nutrition program that will be launching in 2018!  Seriously where are all my emotional eaters at??  Or what about people who HATE feeling RESTRICTED or being told that they CANNOT do something or have something that they want?  I know you are out there!  I know that you are going to love this program for that reason.  This is going to change your life. No matter if you are familiar with nutrition or this is the first encounter changing your habits here is a great way to JUST focus on food and crush your goals.

Watch here!:

What is 2B Mindset?

Now you can win the weight loss battle once and for all! The 2B Mindset is designed to help you lose weight happily so you can keep it off for good-without ever depriving yourself, counting calories, or even having to exercise until you’re ready!  Created by Registered Dietitian Nutritionist Ilana Muhlstein, the 2B Mindset is a practical, simple weight loss solution that Ilana herself used to lose 100 pounds after years of obesity and yo-yo dieting. With Ilana’s advice and real-world experience on your side-including her meal and food prep ideas, even tips for conquering emotional eating-you’ll have all the tools you need to live your life, eat food you love…and still lose weight. Launching 2018!

Hear about Beachboy’s newest weightloss and mindset program from the creator herself:

“Do you feel like dieting is a constant war between your desire to get the lean, healthy body you want…and eating the food you actually enjoy? I know EXACTLY how that feels. Because I used to be 100 pounds heavier. Until it finally hit me that what “diet” really means is deprivation. That was when I realized that any eating program based on deprivation would never work for me.

You see, I’ve always loved food and I love to eat large portions. What I needed was a diet that would let me eat and feel satisfied, while still helping me lose weight. There was no diet on the market like that…so I decided to create it myself. I not only invented a solution to solve my own weight problem, so I could lose 100 lbs, I made it my career as a Registered Dietitian Nutritionist—so I could help anyone lose weight happily and learn how to keep it off for good—and still go on living my life and enjoying the foods I love.
My name is Ilana Muhlstein, creator of the 2B Mindset, and my mission is to help millions of people just like you win the weight-loss battle—and better yet, end the war forever. The system I created is a healthy approach to eating that lets you feel full and satisfied, while arming you with proven strategies that will help you co-exist with food in real-world situations, satisfy cravings, and anticipate setbacks before they happen — so you can WIN the weight-loss struggle every single time.
That’s why I say it’s not a diet. It’s a mindset.
But make no mistake, the 2B Mindset can help you lose weight—happily—without feeling deprived or hungry, without counting calories or cutting out whole food groups. It addresses the #1 issue with weight loss and weight management —food. Exercise is critical for living a healthy, functional life —but as they say, abs are made in the kitchen — and that’s the problem I designed the 2B Mindset to solve.

I Struggled With Weight Loss, Too

I was only 8 years old when our family doctor told me I needed to go on a diet. Not knowing what to do, my parents started sending me away to weight-loss camp — “FAT CAMP” — every summer. Can you imagine how that felt? I’d lose weight, then gain it all back and more when I’d go back to school in the fall. I yo-yo dieted like that through my childhood and teen years, until at my heaviest, I weighed 215 pounds and wore a size 20. And I can tell you, the emotional toll of that cycle was devastating.
But I’m happy to say, there’s hope for all of us if we take a different approach to food than what the best sellers and fad diets have been telling us for years. Since swearing off diets and taking matters into my own hands, I’ve not only lost 100 pounds, I’ve done it happily—without telling myself I can’t have sweets or treats or anything else. With the 2B Mindset I can tell you that I’m happier now and able to enjoy my life like never before — and now I want the same for you.

You Can Live Your Life and Still Lose Weight!

 The good news is, the 2B Mindset is simple to follow. I have hundreds of success stories from clients who have lost the weight and learned how to keep it off using my methods…
I’ll teach you simple strategies to get you drinking more water (I always say, “More Water, More Weight Loss.”) Veggies will become your best friend, once I show you how to prepare them. And I’ll shatter the myth that the bathroom scale is your enemy — in fact, you’re going to LOVE the scale, because I’m going to show you how to use it as a powerful weight loss tool.
Best of all, I’ll reveal the one daily habit — so simple and powerful — that it will put you in an INSTANT weight-loss mode, whenever you try it. (You’ll need to plug into the complete 2B Mindset program to get that one!)
With the 2B Mindset, you’ll live your life, you’ll eat food the way YOU like it, and you’ll go to every party, and go out to dinner with confidence, instead of feeling tension and anxiety that you’re about to derail your weight-loss progress. In fact, once you learn the 2B Mindset, those situations can actually CONTRIBUTE to your weight-loss progress. Because, with the 2B Mindset, you’ll finally be in total control of food and your body, and you’ll have all the tools you need to reach your weight-loss goals while living a full, rich, satisfying life.
I’ll teach you the purpose of the foods we eat and when and how to enjoy them for maximum weight lossI’ll share dozens of my personal recipes for healthy meals that taste so good you won’t believe how much you can eat — even my husband and daughter love them! And I’ll lay out all the techniques I used to lose 100 pounds — and my private practice clients have used to lose the weight and help keep it off.
Most importantly, I’ll help you shift your mindset, because a positive mindset means positive/healthy weight loss, with no more emotional eating, no more mindless snacking, and no more punishing yourself for eating food you love.
With the 2B Mindset I have just one goal — to make losing weight simple, enjoyable, and sustainable. You really can lose weight and be happy for the rest of your life! Just imagine that! I’m helping more than 100 clients and Team Beachbody Coaches experience that joy and freedom right this minute… and now it’s your turn.
Once you master the 2B Mindset, it’s yours for life. Losing the weight and keeping it off will be second nature—it will be your new reality—and food will forever remain an enjoyable part of your life. Believe me, it’s easy to lose weight when you’re feeling full and satisfied every day.

The 2B Mindset Begins in 2018

 I’d love to share the 2B Mindset with you! I’ll be introducing the entire program in a series of step-by-step videos. Just fill in your name and email address below, and we’ll be sure you’re up to date on the 2B Mindset.  Plus, I’ll pass along some of my favorite tips and strategies for losing weight, including 5 secrets I teach my clients, to help them outsmart the urge to overeat.
Don’t you want to BOTH love your body and love your life? That’s what will happen with the 2B Mindset—together we can make it happen!”

Who is the 2B Mindset for?

  • Anyone who wants to lose weight — happily — so they can keep it off for good!
  • Those frustrated with the deprivation of traditional diets.
  • People overwhelmed with all the weight-loss products/info out there.
  • Anyone challenged by junk-food cravings.
  • Those for whom other diets have not been successful in the past.

Who Created the 2B Mindset?

Ilana Muhlstein is a Registered Dietitian Nutritionist—the highest standard in the field of nutrition—and earned a Bachelor of Science degree in Nutrition and Dietetics from the University of Maryland. She maintains a successful private practice in Beverly Hills and at UCLA. She’s excited about creating the 2B Mindset weight-loss program with Beachbody, which continues her mission to help people lose weight happily — and learn to keep it off. 

How many videos are there?

  • 6 videos to learn the principles
  • 5 videos to live the principles in real life
  • 6 videos with tips and strategies for every situation
  • 16 recipe videos

Can I exercise with the 2B Mindset?

Yes! Exercise is not required but is encouraged during the 2B Mindset. You should also keep drinking your Shakeology during the program!

What is the difference between 2B Mindset and Portion Fix?

The Portion Fix system is a structured, limited food intake for active people. The 2B Mindset is flexible for those struggling to exercise. It offers general guidelines with unlimited food intake using the eyeball method.

How can I find out more?

Fill out the application below!

Chocolate Protein Pancakes

  • 1 scoop Chocolate or Chocolate Vegan Shakeology
  • ½ banana
  • 1 egg
  • 1 tbsp. coconut flour
  • ¼ tsp. baking powder
  • 1-2 tbsp. water
  1. In a bowl mash ½ banana with a fork. Mix in egg and beat until well blended. Add Shakeology, coconut flour and baking powder, and water and stir well. Batter will be very thick – like brownie batter!
  2. Preheat skillet to medium and spray with cooking spray. Spread pancake batter into pan. Cook until bottom is solid – about 2 minutes. Flip and cook maybe 30 seconds more until pancake is done. Enjoy your healthiest and most delicious meal of the day!

I topped mine with a little sugar free syrup, more banana, and some pecans.

Peanut Butter, Almond Butter, Walnuts, many other toppings can complete this delicious and filling breakfast.

Reintroducing the 5 Day Clean Eating Challenge!

JuneCleanEatingInviteIt’s been a LONG TIME, but we’re hosting a 5 day FREE clean eating challenge starting April 18th. This challenge will be great for full time working peeps or busy moms at home with kids!
We’ve done all the thinking for you. You just have to follow the plan, We have all the prep work done for your success.

Just Follow This Link and Click “Going” and we will reach out to you with the details.

Last summer when we ran this group “J.R.” lost 6# in 5 days, and “C.M” lost 2 inches around her waist!

Ok friends Let’s do this!


Shakeology Ice CreamWhat better way to cool off on a hot summer afternoon than ice cream.  But this ice cream has no artificial sugars, dairy, soy, or anything bad for you.  It’s just purely amazing and a few simple ingredients, and poof – you’re ready to enjoy this delicious treat.

If you’d like the recipe for this, please leave your contact information on the form below and  I will send it out to you.


Quick and Easy Turkey And Veggies

One of the gals in my Challenge Group posted a picture and a recipe for her easy Turkey and Veggies.  She eats mostly Paleo so I love that this fits into her plan.


I modified for what I had on hand in the veggie drawer and mine consisted of this:

  • 1 1/3 tsp. EVVO
  • 1/2 chopped red onion
  • 20 oz. lean ground turkey
  • 1 chopped zucchini
  • 2 chopped red peppers
  • 2 diced jalapenos
  • 1 15 oz. can diced fire tomatoes
  • generous amounts of spices:  garlic powder, cyan pepper,  thyme, and rosemary

I heated the oil, cooked the onions until slightly browned, added the turkey and cooked about half way, then added all veggies and spiced and cooked for a few more minutes.

From the time I started chopping until I put this on my plate was maybe 15 minutes – tops!

Can serve 4 (maybe 5) and I’m counting it as 1 red, 1 green, 1 tsp. on the 21 Day Fix.

If you’d like more simple, healthy and delicious recipes like this, feel free to leave your contact info and I will include you in my newsletter.

Tofu Stir Fry

VeggieTofuIn my quest to eat less meat, I whipped up a delicious meat-free dinner and now have leftovers for days.  My friend Lynette is currently working her way through the Ultimate Reset, and I was inspired by her unwavering commitment to eating Vegan for 3 weeks.  I adapted a recipe to fit what I had available in my house, but it basically goes like this:

  1. In a large skillet, heat 1 and 1/3 Tbsp. extra virgin oil over medium-high heat. Stir in a diced shallot and cook for one minute. Stir in 3 garlic cloves minced, and cook for 30 seconds. Stir in one pound tofu, cut into bite sized cubes,  and cook until golden brown
  2. Stir in bell pepper and brocolli, cooking for 2 minutes. Stir in bok choy, and crushed red pepper, and heat through. Remove from heat.
  3. In a small saucepan, combine 1/2 cup water, 1/4 cup rice wine vinegar, 1 Tbsp. honey, and 2 Tbsp. soy sauce, and bring to a simmer. Cook for two minutes, then stir in 2 tsp. cornstarch dissolved in 2 Tbsp. water mixture. Simmer until sauce thickens. Pour sauce over vegetables and tofu. 


Why Go Gluten Free?


You see it on food labels and restaurant menus. Everywhere you look, it seems people are talking about going gluten-free. Even yogurt at the store, and popcorn at the ball-game is labeled gluten-free.

Maybe you’ve wondered, What’s the real deal with gluten?

After reading “Wheat Belly” by William Davis, MD, I cut a lot of gluten out of my diet.

I used to have a bagel or a piece of wheat bread with my eggs and veggies.  I have swapped that out with Ezekiel bread and muffins.  I don’t do bread for sandwiches either.  I choose rice paper and make lunch wraps this way.  But you will find me caving to a few slices of deep dish pizza on occasion.  I’m human after all.

I did some research and came up with these commonly asked questions and their answers

Q.  What is gluten?

A. It’s a mixture of proteins that occur naturally in certain grains, such as wheat, rye and barley.

When breads, cereals and pastas are made with these grains, gluten may help improve their taste and texture. That’s why it’s sometimes added to other foods too — from french fries to deli meats.

Q.  So is there a downside?

A. For most of us, gluten is harmless. And cutting it out of our diet may make it harder to get the nutrients we need.

But some people can’t tolerate gluten. For those with celiac disease — up to 1 percent of the U.S. population — it’s a big concern. They need to avoid gluten entirely.

Q.  What’s celiac disease?

A. It’s an autoimmune disorder — which means the body’s natural defenses target and damage healthy tissue.

For people with celiac disease, gluten triggers an attack within the lining of the small intestine. That may cause symptoms such as bloating, constipation and diarrhea, especially in children. And the effects aren’t limited to the digestive tract. Celiac disease may trigger fatigue, mood changes or other problems as well.

Even worse, if you have celiac disease, gluten prevents the body from absorbing certain nutrients properly. That can lead to anemia, osteoporosis and other conditions.

The only way to confirm celiac disease is with a blood test and a follow-up biopsy. So if you think you may have this disorder, talk with your doctor.

Q.  Can gluten be harmful even if I don’t have celiac disease?

A. It can be — if you have a gluten sensitivity. That means you can tolerate small amounts of gluten. But large amounts may cause symptoms similar to those of celiac disease. The reaction is not usually as strong as in someone with the autoimmune disorder — but it may still be uncomfortable.

Q.  What happens if my doctor says I need to go gluten-free?

A. Your doctor or a registered dietitian can help you create a gluten-free eating plan.* If you have celiac disease, you’ll need to follow it for life. But you’ll still be able to eat a variety of healthy foods.

Gluten-free staples include fruits, vegetables, beans, and unprocessed poultry and meat. Certain grains — such as brown rice, corn and quinoa — also are OK.

Q.  What about weight loss? Doesn’t avoiding gluten help with that? 

A. There are many gluten-free foods to choose from at the grocery store. But not all of them are healthy. So if you just avoid gluten, you won’t automatically drop pounds. You still have to make wise choices and practice portion control.

If you’re not sensitive to gluten, there’s no proven benefit to going gluten-free. So before you change your diet, talk with your doctor about the best way to get the nutrients you need.

I hope this post was helpful to you, and if you’re interested in learning more about reducing gluten, eating vegan or vegetarian, or just eating a cleaner, more balanced diet, contact me directly as I have an interest in all these areas.


Salmon in Lemon Broth with Parmesan Pea Puree

Okay, this may not be one of my simple and bulk meals, but it sure was delicious and worth it.


If you’re interested in this recipe, just let me know and I’ll gladly send it to you.

Simple Sea Bass

I focus on 3 things when it comes to the meals I make at home:

  1. Easy
  2. Tasty
  3. Healthyimage

And maybe not even in that order.  I have a variety of recipe books I often reference so instead of keeping all these easy, tasty, and healthy recipes all to myself, I’m going to start sharing my favorites on a regular basis in hopes to inspire you.  Cool?

  • 1 lb. sea bass (cleaned and scaled)
  • 3 garlic cloves, minced
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon fresh parsley leaves
  • salt and pepper
  • 2 lemon wedges

Preheat oven to 450F°.

  1. In a cup, mix garlic, olive oil, salt, and black pepper.
  2. Place fish in a shallow glass or ceramic baking dish.
  3. Rub fish with oil mixture.
  4. Bake fish, uncovered, for 15 minutes; then sprinkle with parsley or Italian seasoning and continue to bake for 5 more minutes (or until the thickest part of the fish flakes easily).
  5. Drizzle remaining pan juices over fish and garnish with lemon wedges.

Serves 2-3

I then topped with some tabbouleh, and added some mixed peppers and onions, plus a 1/2 baked sweet potato sprinkled with cinnamon.


Want more recipes like these?  Then sign up for my newsletter and I’ll make sure you get ones I’m sure you’ll love.

Garlic Parmesan Roasted Chickpeas

ChicPeasI am so making these.

Anyone else intrigued by protein packed foods that are not based on animals?

Makes: 2 1/2 cups





  • 2 15 1/2-oz BP
    A-free cans chickpeas (aka garbanzo beans), drained and rinsed
  • 1 tbsp olive oil
  • 1 tsp minced garlic
  • 1/2 tsp sea salt
  • Fresh ground black pepper, to taste
  • 1/2 cup grated Parmesan cheese


  1. Spread chickpeas on several layers of paper towel and let dry for 30 minutes.
  2. Preheat oven to 400°F. In a medium bowl, combine oil, garlic, salt and pepper. Add cheese and stir until crumbly and oil is absorbed. Add chickpeas and toss to coat.
  3. Spread on a baking sheet and bake for 45 to 50 minutes, until golden and crispy.

Nutrients per serving (1/4 cup Garlic Parmesan Roasted Chickpeas): Calories: 118, Total Fat: 3 g, Sat. Fat: 1 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 1 g, Carbs: 15 g, Fiber: 3 g, Sugars: 1 g, Protein: 6 g, Sodium: 202 mg, Cholesterol: 4 mg

By Brenda Bennett