Healthy Eating

Constructive Healthy Eating Mentoring

Eat Wisely With Coaching the Optimal Way

The thing about carbs…..

Don’t ya love ‘em? I do. All types. I was the quintessential meat and potatoes girl. I could eat a potato in just about anything, cooked just about any way possible. I’ve always fought this battle with carbohydrates and my desire to keep them in my daily eating. Many of my clients have experienced the same thing. So here are a few tips if you are going to have them:

• Eat the ones that are lower glycemic (the less refined types).  
• Eat them earlier in the day.
• Always balance them out with some lean protein.

I have learned, however, to do without the types of carbohydrates that always made me feel sick, sluggish or shaky. Here are some ideas for using vegetables in place of breads that have refined flour, glutens, etc.


For a FREE 30-minute consultation about our personalized healthy eating programs, contact Coaching the Optimal Way today. Same-day appointments are available!

The recipes below give you a delicious sample of the kinds of foods you'll find in our program. Eating healthy doesn't mean giving up great tastes!
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Asparagus Guacamole

Ingredients
  • 1 1/2 pounds asparagus — cut into small pieces, eliminating the tough ends
  • 1 tablespoon lime juice
  • 1/4 cup chopped fresh cilantro
  • 3 green onions, thinly sliced
  • 1/2 jalapeno pepper, minced (optional)
  • 1 tablespoon minced garlic
  • 1 tomato, diced
  • 1/2 teaspoon Worcestershire sauce
  • 1 dash hot pepper sauce
  • Salt and ground black pepper to taste

Instructions
Place the asparagus into a steamer insert and set into a pot over one inch of water; bring the water to a boil. Place a cover on the pot and steam the asparagus for 5 minutes (or you can just boil it in a pot of water). Transfer the asparagus to the bowl of a food processor and purée until smooth. Combine the asparagus purée with the lime juice, cilantro, green onions, jalapeno pepper, garlic, tomato, Worcestershire sauce, and hot pepper sauce in a large bowl; gently stir to combine. Season with salt and pepper. Chill in refrigerator until completely cooled.
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Cauliflower Au Gratin

Ingredients
  • 1 snack multi-grain crackers
  • 1 1/2 cup raw cauliflower
  • 3 oz. reduced fat Mozzarella cheese
  • 1 slice turkey bacon (cook bacon for crumbling later)
  • 1/2 tbsp. sage
Other ingredients
  • 1/4 cup Bertolli light alfredo sauce (2 condiments)
Instructions
  1. Add raw cauliflower to boiling water and let steam for about 3 minutes or until softened.
  2. Preheat oven to 425°F.
  3. Strain the cauliflower to remove excess water.
  4. Stir the cauliflower into the alfredo sauce. Add the sage and crumbled turkey bacon.
  5. Once the cauliflower is evenly coated with cheese sauce, pour into a greased baking pan.
  6. Dust the top of the cauliflower with the crushed crackers and the shredded mozzarella cheese.
  7. Bake in the oven for about 15-20 minutes, or until the top is a nice toasty brown.
Per serving, this provides 1 Lean, 3 Green, 2-1/2 Condiments, and 1 Optional Snack. Recommend limiting turkey bacon to 1 oz. (equivalent to 1 oz. lean protein) due to higher sodium content.

Extra Tip: Silicone baking pans work best if available. Glass baking pans work well too.
Cauliflower hot wings

Cauliflower Hot Wings

(Approved by Nutrition Support)
Ingredients
  • 1 lb. head of cauliflower, washed and broken up into small florets
  • 2 tsp. extra virgin olive oil
  • 1 tsp. garlic powder
  • 1 tsp. paprika
  • 1 tsp. chili powder
  • 1/2 tsp. salt
  • 1/2 cup of Frank's RedHot® Buffalo Wings Sauce
Instructions
Preheat oven to 425°. Place cauliflower in a bowl with a lid. Add olive oil and shake to distribute evenly. Combine dry ingredients, and then sprinkle over the cauliflower. Shake again to make sure all pieces are coated evenly.

Spread cauliflower out on a rimmed baking sheet and roast for 20 minutes. Pour wing sauce over baked cauliflower and let stand 5 minutes (or stick back in the oven to cook the sauce in a little more).

Makes 4 servings.
Per serving, this provides 2 Vegetables, 1/2 Fat Serving, 3 Condiments

I serve ours with some Bolthouse Salsa Ranch salad dressing. If you haven't tried Bolthouse... GO BUY SOME NOW! Yogurt based salad dressings are found in the refrigerated section of the produce dept.
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