Tips to Help You Eat More Plants

We have a plant problem in the US today and I’m not talking about marijuana. By and large most Americans aren’t eating enough plants in their diets in spite of volumes of studies showing that eating plant-based diets is key for lasting health and weight management because they are loaded with so many vital nutrients our bodies depend on. Part of the issue is that we are a very meat-centric society and many of us just don’t know how to work more vegetables into our cooking routine because we are so used to meals consisting of a meat, a vegetable, and a starch. However, there are many plants that are great sources of protein and can easily stand in for that meat on your plate. Here are some tips to get you started on eating more plants.

Eat something green with every meal

This one is a great rule to live by and will instantly get more plants into your diet. Just add a green vegetable to every meal. This could mean adding spinach to your eggs in the morning, throwing some greens into your sandwich at lunch, and having some kale or green beans with dinner. Having green vegetables with your meals will help fill you up and can buffer against the effects of high-fat meals to a degree.

Practice Meatless Mondays

Commit to eating vegetarian one day a week. This one will require some work on your part because it’s very easy to just resort to carbs, like pasta and bread, and you may need to search for some good recipes. But it’s worth it!

Eat more quinoa

Quinoa has become a wellness buzz food and for good reason. This little seed is a complete protein and is a good source of calcium, lysine, B vitamins, and iron. It’s also gluten free. Prepared like you would rice, quinoa can be flavored pretty much any way and is versatile for use in meals. I’ve used it like rice, made pizza crust with it, made meatless meatballs with it – lots of things!

Make friends with cauliflower

Cauliflower is another versatile plant food that can be used for a large number of things. For example, you can make pizza crust with it, puree it to make an alfredo sauce, or use it as a substitute for rice. These recipes are super easy and are a great way to eat more veggies!

Give vegetable noodles a try

Don’t have a spiralizer? That’s OK! Most grocery stores now carry a variety of vegetable noodles, from squash to zucchini to sweet potato to beets. And the internet is loaded with different recipes for every type of vegetable noodle. You could use spaghetti squash instead of regular noodles as well.

Load your pasta sauce

Marinara and pasta sauces are a great place to hide vegetables, especially if you have picky eaters. You can load your sauces with bell peppers, onions, mushrooms, broccoli, spinach, zucchini, squash – you name it. Keep it chunky or puree it for a smoother sauce. Either way, you just ate way more vegetables!

Drink more smoothies

Smoothies can be another good way to increase the amount of plants you’re consuming on a daily basis. Using fresh or frozen fruit and adding some vegetables like spinach, kale, or cucumber, you can make a powerhouse of a smoothie. Just be careful not to overload your smoothie so you end up with a high calorie treat rather than a healthy snack or meal.

Replace those chips and crackers

There are many healthy plant options you can choose for snacks on the go other than chips and crackers. Nuts, for example, are a great source of protein and fiber. Crunchy chickpeas are also a yummy plant snack on the go and can be bought or made in a variety of different flavors. Carrots, celery, and sugar snap peas are also taken on the go very easily and are great for dipping.

Treat yourself to the cut fruit plate

Many of us balk at the pre-cut fruit platters they sell at the grocery store because they really charge you for the convenience. But, in my opinion, it’s a worthwhile investment if it will make it easier for you to eat healthier.

Replace your bread with greens

Replace your wraps with collard leaves and your tortillas with lettuce cups. You could also use slices of sweet potato or cucumber instead of bread for your sandwiches.

It may seem like a lot of work at first, but it is actually quite easy to get more plants into your daily diet. Once you find some recipes you like and work them into your routine with some minimal prep, you’ll be eating plants like you’ve been doing it all along.

Veganism/Vegetarianism – Are they healthier?

March is National Nutrition Month so I am going to be focusing heavily on more nutrition-oriented topics in my blog this month.

One nutrition question I get frequently is whether it is healthier to go vegan or vegetarian over meat eating. My answer probably irritates many who ask: not necessarily.

So first let’s get the differences between the two out of the way:

Veganism

In the most basic sense, veganism is a diet in which you don’t consume any animal products whatsoever. This means no dairy, eggs, fish, meat, honey, or gelatin and no products containing these ingredients. Some vegans are stricter than others. For example, certain beers are clarified using animal parts and some vegans will not consume them based on that while other vegans don’t mind as much because the animal parts are not actually part of the beer. Likewise, honey is technically not vegan in the strictest sense, but many vegans still use it.

Vegetarianism

Vegetarianism allows a lot more dietary options than veganism. In the most general sense, vegetarianism is simply not eating meat. Other animal products, such as honey, eggs, dairy, and gelatin, may be OK for a vegetarian. Some vegetarians, known as pescatarians, will eat fish, while others won’t. Likewise, lacto-ovo vegetarians eat eggs and dairy, but no meat. As with veganism, there is a spectrum of dietary choices that fall into the vegetarian category.

Are Vegan or Vegetarian Diets Healthier than Eating Meat?

Not necessarily. Sorry. While both of these diets have the potential to provide your body with loads of healthy nutrients and help you maintain a healthy weight, there are some mistakes that can make them less healthy.

As a certified health coach, I immediately get concerned whenever the prospect of eliminating entire food groups comes up. That to me is an immediate alert that the individual adhering to that diet needs to be really diligent in making sure they are getting all of the nutrients they need.

One thing that I know from my vegan and vegetarian friends is the most annoying thing people say to them is, “are you getting enough protein”? In our meat-centric society, we often assume that meat is the best or only source of protein. The difference between animal protein and plant protein is that animal protein is what we call a “complete protein” – it contains all 9 of the essential amino acids our bodies need. Plant proteins are known as “incomplete proteins” because they contain some but not all 9 essential amino acids. However, you can combine different plant proteins to make a complete protein and you don’t need to eat them all at once to do it. For example, you could have nuts for a an afternoon snack, tofu as part of your lunch, and pea protein in your morning smoothie. So protein is a concern for vegans and vegetarians only if they are not varying their protein sources enough (generally speaking).

Vegans have a bit more of a challenge than vegetarians when it comes to making sure they are consuming all of the nutrition their bodies need. Eliminating one food group is one thing, but when you eliminate several, it can make things more difficult and complicated. With any diet, it’s important to monitor what you are eating to make sure you’re getting enough variety and nutrition but vegans have that much more monitoring to do. One nutritive concern that I have for vegans is their Omega-3 consumption. The best source of Omega-3 fatty acids (AKA the healthiest fats) is fish – partly because it is already in the form our bodies can use so we readily absorb it. There are plant sources of Omega-3s, but they are in a form that our bodies cannot use. This means that our bodies must first convert them into the usable form, but, once that conversion is done, our absorption rate is less than 5%. So it’s more of a challenge to eat enough Omega-3s without eating fish or taking a fish oil supplement. Iron is another nutrient that we get primarily from eating meat in our society. However, there are a number of rich plant sources of iron. As with protein, it’s really important for vegans and vegetarians to make sure they are eating enough plant sources of iron (like spinach for example), especially for women of child-bearing age.  Click here to receive my list of plant-based, whole food sources of iron.

The last major concern for both of these diets that I will discuss here is the meat substitute products found in grocery stores. Most store-bought, pre-packaged vegan and vegetarian foods are highly processed and loaded with all kinds of fillers and preservatives. These are not healthy options. The healthiest options are organic tofu and organic tempeh, not breaded faux-chicken from the freezer section. If you are vegan or vegetarian or are considering either, make sure that you really read all the labels of products you want to buy to make sure they’re not full of scary ingredients. If you’re a hands-on person and have the time, making your own animal-product substitutes at home is even better. For example, it’s actually pretty easy to make your own nut milks and you can use flax seed meal and water in place of an egg in recipes.

Is Meat Bad for You?

Again, not necessarily. Sorry.

As I said above, meat, fish, and poultry (I’m just going to call them all “meat”) are all complete proteins delivering all 9 essential amino acids. Meat is also a good source of iron (particularly red meat and liver) and fish is a good source of Omega-3 fatty acids.

Where the meat question gets tricky is when it comes to quality. Americans in general have no shortage of saturated fat in our diets and these are not the healthy fats we want to focus on consuming. Overconsumption of animal fats (excluding fish) has been linked to a number of health issues, particularly heart issues. Therefore, it’s important to consume lean cuts of meat as much as possible – this means lean cuts of beef, eating more poultry and avoiding the skin and fatty parts, eating more fish, etc.

Another quality factor when it comes to consuming meats is considering what that meat ate when it was alive. Much of the meat we eat in this country has been treated with antibiotics, hormones, and other substances that we eat when we eat the meat from those animals. Many of the animals in the factory farms that supply most of our meat also don’t feed their animals quality food and that affects the meat we eat as well. There are also a number of really awful humane issues associated with factory-farmed meat. Considering all of this, it’s important to eat organic meat as much as possible. Ideally, select meat from free-range animals that consumed their natural diet rather than some cheap mystery feed. The most ideal situation, is to actually know where your meat is coming from – supporting local farmers at the farmers’ market or joining a local meat share. Obviously, this is not always possible, but following the first two guidelines I mentioned will get you into healthier meat eating.

Read This If You Just Want the Gist of This Post Without Reading the Whole Thing

Science has shown time and again that plant-based diets are the healthiest option for us. Both veganism and vegetarianism can be extremely healthful diets when followed properly. They both have the potential to deliver loads of wonderful nutrients to your body and sustain its health for a lifetime. However, in our rush-rush, convenience-centric society, it can be hard to eat the variety of foods our bodies need and it’s very easy to opt for those junky convenience foods most of the time, regardless of whether or not you eat meat. Eating a variety of plant-based foods is critical to our health. This does not mean that eating meat is unhealthy or that we shouldn’t ever do it, though – meat can deliver large amounts of nutrients our bodies need all in one stop and, as long as you are eating lean, good quality, organic meat, then meat-eating isn’t a health problem. The majority of what you eat, regardless of your diet, should be fresh fruits and vegetables, but meat is a food you can eat every day and it plays an important role in many diets.

 

Accomplishing Your New Year’s Resolutions

Did you know that 92% of New Year’s resolutions fail? And 80% of them fail by February? Those seem like pretty depressing odds, but you CAN make your healthy New Year’s resolutions a reality by avoiding some of the common pitfalls I often see people making. Whether you are looking to lose weight or to just get healthier, here are my tips for keeping your resolutions alive.

Pitfall 1: You Don’t Make It Official

It may seem silly, but there is a lot of power behind writing down a goal. It puts the energy out there for it and also helps you get more clear about what it is you want to accomplish. Better yet, if you write it down and place it somewhere prominent where you can see if often, it can serve as a daily reminder/motivation to keep working towards your goal.

Pitfall 2: You Don’t Know Your Why

Knowing why you want to accomplish a goal is just as important as having a goal. There are going to be times when working towards your resolution is challenging, you’re beating yourself up, and you just want to quit. In those instances, having a very strong reason why you want to accomplish your goal will keep you going. I don’t mean “I want to lose weight because I need to be healthier” – that’s very vague and not personal. You need to dig deep for your why: “I want to lose weight because I want to be able to chase my children around at the playground” or “I want to lose weight because I want to go on an international hiking trip to see some of the world’s most amazing natural sites.” These are powerful why’s that mean something personal to you. Once you know your why, take it a step further and write it down with your resolution.

Pitfall 3: Not Setting Specific Goals

Making your goals specific enough is critical and can be challenging. Without a specific goal, it can be impossible to track your progress or know when you’ve achieved your goal. Plus, if you don’t know exactly what you’re working towards, how will you stay motivated? Instead of making your resolution “I want to lose weight” or “I want to get healthier” make it “I want to lose 30 pounds” or “I want to be a size 6” or “I want to be able to run a 5k.” That way you can measure your efforts and your success.

Pitfall 4: You Don’t Plan Ahead

In a society where we are surrounded by sedentary entertainment and processed, unhealthy foods, it can be a challenge to stick to healthful goals. This is why planning ahead is crucial. Going to a party or gathering? Bring some healthy foods you can snack on. Taking a trip? Plan for some activity time in advance. Going out to dinner? Review the menu online ahead of time so you know what the healthy options are going into it.

Pitfall 5: You Go It Alone

Accountability is a very powerful motivating force. Tell someone you know will check in with you about your resolution and your plans for accomplishing it. Even better, find someone to work towards it with you. For example, if you know that you have a hard time getting yourself to the gym, find yourself a gym buddy. If you want to become a runner, sign up for a 5k with a friend so you have a deadline and an accountability partner.

Pitfall 6: You’re Too Focused

The major reason why most diets fail is that they are not sustainable. They are built on the premise of deprivation so they give you results fast, but you can’t stay on them in the long-term and you gain back the weight pretty quickly. If you are looking to lose weight or to just eat healthier, make sure that you build in a treat day. Balance is the key to success and having a designated time to indulge will help keep you on track – as long as you plan ahead for it so you don’t go overboard and get right back on track after. For example, if sweets are your thing, you could say that Fridays are your treat day and you can have dessert with dinner on Fridays. Likewise, if you are going to a party or some other function and know there will be treats there, make a deal with yourself ahead of time that you can have one slice of cake or some of your friend’s famous nacho dip. We are human. We eat for two reasons: to survive and for pleasure. You need both sides of the coin to be successful.

Pitfall 7: You Eat Too Much Salad

Many of us think that in order to lose weight and eat healthy, we need to just eat a lot of salads. Don’t get me wrong, salads are an awesome powerhouse of nutrients, but they can get old really fast. There are tons and tons of healthy meals you can have that are not salads. Check out my recipes or jump on Pinterest and there will be lots of healthy food inspiration for you. Variety is the spice of life, so make sure you change it up a bit!

Pitfall 8: You’re Not Tracking

No one wants to track what they eat but it is super important, especially in the beginning of any healthy eating routine. You would be shocked at how much you eat without even realizing it and also how much of it isn’t as healthy as you would think. My recommendation to you is to track your eating at least for the first 2 weeks of your resolution so you can really get a feel for what you’re putting into your body. Think about it, how can you change what you don’t know? It’s worth the tedium of tracking for a couple weeks.

Pitfall 9: You’re Not Exercising

We often hear that maintaining a healthy weight is 80% diet and 20% exercise. But if you’re only eating healthy, then you’re only going to get yourself 80% of the way there. Remember that our bodies can acclimate to our calorie intake and just focusing on food will get you to that dreaded weight loss plateau. A varied exercise routine will help keep you working steadily towards your goal and you will get there more quickly as well. Plus, exercise is crucial to a healthy heart and circulatory system, a healthy respiratory system, healthy bones and muscles, and it’s even beneficial for your immune system.

Pitfall 10: You’re Not Hydrating

As an adult, you should be drinking 1/2 oz of water per pound of your body weight per day. Water keeps your joints and muscles working well, helps flush your body, helps you feel full, helps keep your skin healthy, and so much more. I bet that you have had someone say to you that there is a chance you’re thirsty when you think you’re hungry. Keeping yourself hydrated is critical to helping you get healthier and/or lose weight.

Pitfall 11: You’re Not Supplementing

Regardless of how healthy you eat, I can promise you that you are not getting all of the nutrients that your body needs. In fact, 90% of Americans aren’t getting the nutrition our bodies need. There are a number of reasons for this. Among them are that our produce isn’t as nutritious as it once was, that, biologically speaking, a 2000 calorie diet isn’t normal for humans so we are trying to get all of our nutrition is fewer calories, plus factors like antibiotic use, consumption of inorganic meats, and digestive issues. In order for your body to function at its best, it needs to be properly nourished and supplementing with quality supplements is the way to do that. Regularly taking supplements will also help you reach your health goals by properly fueling your body. With regular supplementation, you may even notice a change in your appetite!

Wishing you a very happy, healthy New Year and all the best with your resolutions!

Are Condiments Freebies?

We pay so much attention to the big things that we’re eating that very often we don’t even think about what we are putting on that food. Condiments are a really wonderful thing. They can add a new dimension to a food, complete the flavor profile, or cover up an otherwise unpalatable dish…like that time I forgot I was cooking chicken. Just like they add so much to our food, these sauces and dips can add to our waistlines as well. So what should you look out for when it comes to condiments?

Sugar

Many of our favorite sauces and toppings in the Standard American Diet contain a lot of sugar. Well, let me rephrase that – it might not seem like a lot in one serving as listed on the label, but, let’s face it, no one is sticking to that small serving size (new regulations yet to be enacted by the FDA will require serving sizes to be based on what people actually eat). Major sugar offenders include ketchup, barbecue sauce, and reduced and low fat salad dressings. Salad dressings in particular are sneaky because most taste savory; remember, when they take the fat out, they take out some flavor and texture that they have to make up for and they do that most frequently with sugar. Other more obvious offenders include sweet and sour sauce, duck sauce, and honey mustard sauce.

Sodium

Sodium is another concerning factor in many of our favorite condiments. Soy sauce is a fairly obvious one with it’s very salty taste. Ketchup is another big offender in this category. In general, Americans greatly overconsume sodium. It’s added into almost everything and then we top it with more. One tbsp of ketchup has 6% of your Daily Value of sodium in it. That may not seem like much, but, chances are, you’re eating more than one tbsp and that will be on top of salted french fries or a burger with salty cheese or salt mixed into the meat and before you know it you’ve reached your Daily Value quota in one meal.

Trans Fats

Trans fats are the unhealthiest fats in our diet and they have horrible effects on our health. Trans fats do not occur naturally – they are manmade and our bodies do not process them like other fats. Because of this, they contribute to decreased cognitive function, increased LDL (“bad” cholesterol) levels, decreased HDL (“good” cholesterol) levels, increased abdominal fat, and an increased risk of cancer, cardiovascular disease, and Type II diabetes.  Salad dressings are the major culprits for containing these harmful additives.

Under current FDA regulations, if a food contains less than 1/2 a gram of trans fat per serving, food manufacturers can put a label on it that says “0 G Trans Fat” so you can’t make an assessment based on that. In order to ensure you are not consuming trans fats, make sure that you read the ingredients label carefully – if you see the words “hydrogenated” or “partially hydrogenated,” then you will know the food contains trans fats and you should find an alternative.

So Then What Should I Eat?

My food philosophy is all about balance so I’m not going to tell you that you should never eat ketchup again – that would be impractical and…well, cruel. The only exception to this would be the condiments containing trans fats – just go out and find an alternative to those.

What I am going to recommend to you is to monitor your serving size. Literally, pull out a measuring spoon and measure out a tbsp of ketchup. If you eyeball it you will over serve yourself (obviously if there is no measuring spoon on hand then eyeball it).

Also, keep in mind that you have no control over or insight into what is in the dressings or sauces they serve you in a restaurant and those meals are frequently overdressed. To avoid an overload, always order your salad dressings and sauces on the side. You will be shocked at how much less you use and yet you’ll still get the flavor you’re looking for.

Substitutions

  • Salad dressing replace with Olive Oil and Vinegar
    • Avoid all of the sugar and trans fats by just making your own dressing with olive oil and vinegar – it is literally the healthiest thing you can put on your salad
  • Ketchup/Mayonnaise replace with Mustard
  • Store-bought mayonnaise replace with homemade
    • Store bought mayonnaise is almost always loaded with processed oils and preservatives. You can avoid all of this by making your own. Mayonnaise is super easy to make, all you need is eggs, dijon, lemon, vinegar, olive oil, a pinch of salt, and a blender or whisk. Boom. Mayo.
  • Soy sauce/Sweet and sour sauce replace with a drizzle of sesame oil
    • It’s a different flavor but sesame oil is delicious and is a very healthy fat. Because of the high levels of unsaturated fats in it, though, it should be used as a finishing oil rather than being cooked or heated.

 

Should You Try the Ketogenic Diet?

The ketogenic diet has become the rage for rapid weight loss recently, but is it worth giving it a try? As I do with any fad diet, especially ones that involve eliminating entire food groups, I examined this one with a healthy amount of skepticism.

First, what is the ketogenic diet? You may recall the Atkins diet craze that preceded the South Beach Diet back in the late 90s/early 2000s – this is like a more extreme Atkins. Essentially, you slash the amount of carbs you are consuming down to just 2-4% of the calories you consume per day and focus on eating large amounts of fat. Your body primarily relies of carbohydrates to burn for energy. By cutting the amount of carbs you are consuming down to such a small amount, you force your body to begin to burn fat for energy – thus the weight loss results. Burning fat for energy – sounds great, right?

Well, not so fast.

First, it is very important to note that this is an incredibly unsustainable diet. As anyone who has tried Atkins or South Beach will tell you, you can cut out carbs…for a while. But long-term it’s just not doable. For most people, this is invitation to deprive and then overeat carbs when it finally gets to be too much. Such a diet is great for setting up a pattern of yo-yo dieting, which has been linked to heart disease and diabetes, as well as more weight gain over time. Furthermore, if you don’t follow this diet completely, you won’t see the results, which makes it even less sustainable. Basically, you will lose significant weight quickly on a ketogenic diet, but you will regain it quickly as well – this is not a diet for long-term weight loss.

If you are able to adhere to this diet in the long-term, the weight loss effects are likely to fade over time. Additionally, many experts say that this diet will result in muscle loss, which will slow down your metabolism, hindering further weight loss. You will also likely see a significant drop in your energy levels. This diet is not recommended for people with heart disease for the above reasons (remember, your heart is a muscular organ).

There are also a number of nutritive issues with this diet. For one, you really need to make sure you are supplementing very well because you will not be consuming anywhere near the nutrition your body needs on this diet. For another, this diet is very low in fiber, so you may encounter some serious digestive issues.

As a certified health coach, I do not espouse any diet plans that are unsustainable or involve cutting out an entire food group. This diet is not an exception. However, I am even more opposed to this diet because of the dangers it can pose to patient health. The keys to lasting weight loss are and will always be: a sustainable, balanced diet of fresh produce, healthy fats, and right carbs, regular exercise, and supportive healthful habits such as stress management.

The Scoop on Supplements

If there is one thing that I find myself down the rabbit hole on most often, it’s dietary supplements. Through my training as a certified health coach, working with clients, and mentoring by some of the best nutritionists in New England, I’ve learned that dietary and herbal supplements are one of the most misunderstood aspects of health and wellness.

Some people think you don’t need supplements if you eat well. Some people think that all supplements are created equal and they can just buy whatever generic brand at the store. Some people think the more supplements you take the better. Some people think supplements are only for kids and sick people. None of these are totally accurate.

There are a number of reasons for this lack of clarity. First and foremost, supplements are largely based on a strategy of prevention whereas our health care system is based on treatment. Really, it’s not a health care system, it’s a disease treatment system. With this systemic focus, prevention is not going to get its due diligence because it doesn’t fit the paradigm and is not as profitable (though, it is, indeed, a very profitable market).

Since the system is built for them, drug manufacturers have the money and the power in the market. Using this influence, they can control the flow of information, the research focus, etc. Simply put, they are bigger and more powerful so they get the attention.

The structure of the supplement industry itself is not helpful for disseminating useful information to consumers. It is largely unregulated by the government and rapidly expanding, which means two things:

1. You need to do your due diligence as a consumer to make sure you are purchasing a quality product but that information is going to be very difficult for you to find because there are limited disclosure rules.

2. Supplement manufacturers are not allowed to make claims about what supplements do without substantiated scientific evidence. In an industry where the money is concentrated in the hands of pharmaceutical companies, it’s difficult for supplement makers to fund clinical studies so these supplements makers are left with the ability to only make very vague claims about the support they can offer your body.

On top of that, it seems like there is a new supplement out every week with claims about “amazing weight loss” or “body transformations” or “anti-aging.” The industry is expanding so quickly, it’s almost impossible for someone to keep up with. Because of this, I spend a lot of time researching a new product someone has heard of so I can recommend whether it’s worth trying or not (mostly, it’s not). (Pro tip: if it’s offering a quick fix, it is too good to be true. Likewise, be very wary of before and after photos and overly enthusiastic voice-overs.)

My main concern when it comes to dietary and herbal supplements is making sure that my clients are not only getting a safe product but also one that is what it purports to be. A majority of supplement companies claim the backing of scientific studies, but when you request that information a number of things may happen: said study doesn’t exist, the product itself was not studied but the ingredient it purports to contain was, they’ve paid a third party to conduct the study thereby influencing the findings, or the study was never done on human subjects.

Recently, an investigation by the New York State Attorney General found that just 21% of the supplements they tested from GNC, Walgreens, Walmart, and Target actually contained the ingredients they claimed to contain. Contamination and adulteration are also common issues with dietary supplements. The FDA is supposed to inspect supplement manufacturing facilities, but only gets around to a very small number of them – less than 20%. Given these facts, being able to review the studies that prove the supplements are what they say they are is crucial.

Knowing that doing product research can be a herculean task for people balancing work, family, chores, errands, volunteer responsibilities, and more, I made it a priority of mine to weed through the product claims and find a high-quality supplement company that I trust and can recommend to my clients. After months (literally) of research, I came to Shaklee. They have 20 years of clinical research on their products and you can actually access and read those studies online. They test their raw materials prior to production for purity and identity and they test their final products for purity and effectiveness. They will not put a product out there without science verifying its effectiveness. Furthermore, they have been in business since 1956 and have never issued a recall. Because of this, Shaklee is what I trust for me and my family and what I recommend to my clients as well.

If you want to learn more about dietary supplements – the industry, what to look out for, what to know, should you be taking them – then join me on Thursday, June 22nd for a free online event discussing the what, why, and how of supplements.

Cauliflower Alfredo Sauce

If you are one of the many parents who struggle to get their kids to eat their vegetables, you are going to love this recipe. If you are an adult who hates eating vegetables, you are going to love this recipe. If you love alfredo. you’re going to love this recipe. The sauce has the velvety texture and creamy flavor of alfredo, but contains just a tiny amount of cheese and is made of cauliflower. Instead of milk or heavy cream, you use the water you cooked the cauliflower in for a liquid so you’re still able to get some of those water-soluble nutrients from the cauliflower. You won’t even know you’re eating a vegetable! What’s even better is this is super quick and easy to make.

A quick note on the pasta. I always recommend whole wheat pastas over white pastas – it is far more nutritious than white and it’s also more filling. However, this sauce is made with water and whole wheat pasta tends to soak that up very quickly so you end up with a grainier textured sauce. I still don’t recommend white pasta. I would say go with a brown rice pasta or a whole wheat blend, like whole wheat and quinoa pasta. It will act less like a sponge while still not being an empty carb. I recommend using penne or ziti because it catches some of the sauce inside of it so you get even more flavor with each bite.

Ingredients

  • 1 head cauliflower
  • 5-6 cloves of garlic, chopped
  • 1 tsp extra virgin olive oil
  • 3/4 tsp sea salt
  • 1 cup water (from the cauliflower)
  • 1/4 cup freshly grated parmesan cheese
  • 1 box whole grain pasta, cooked

Equipment

  • Blender

Directions

  1. Break up the cauliflower into florets. Place them in a large pot of water and boil until soft.
  2. While the cauliflower is cooking, saute the chopped garlic cloves in the extra virgin olive oil for about a minute – just long enough to bloom the flavor. Scrape the garlic and oil into the blender.
  3. Once the cauliflower is soft, add it to the blender with the salt, water from the pot, and parmesan. Blend until the sauce is smooth.
  4. Add the sauce to the cooked pasta. Optional: top with a little more grated parmesan and cracked black pepper and enjoy!

Using a small head of cauliflower, I had some extra sauce leftover using one box of pasta. So. if you buy a larger head, you may be able to make enough sauce for two boxes of pasta.

If you want to take this one step further, add some grilled chicken and broccoli to it!

Cauliflower Sauce
This sauce is so incredibly velvety and creamy!

Phase 2 Check In

In my last blog post, I was ending Phase 1 and starting Phase 2 and was concerned about what impact having foregone protein for that week would have on my athletic performance so I wanted to give you an update on that.

I deliberately eased back into things last week so I could have been feeding my muscles protein for a bit before pushing them to get right back to it. So I started out easy with some walking and by Thursday I did a pretty intense strength training circuit and then did an hour-long cardio dance class on Friday. So I was able to get back into things fairly quickly. I was definitely sore after the fact, but I don’t think it was much more so than it would have been otherwise.

Since last week, I have done a 4-mile run one day, followed by a 3-mile run the next, plus some arms and abs and yardwork and I’m feeling really good.

So, if you’re concerned about cutting out major protein sources for a week, don’t be. Both physiologically speaking and speaking from my experience, there are no adverse effects from this one week without protein (note: men who participate in Fresh Start can consume certain proteins during the cleanse week).

In terms of food, I am still not craving the things I used to crave. Let me be specific: I haven’t craved pizza once since my cleanse week. I always always always want pizza, so this is a really BFD. Add to that, coffee, wine, bread – all things I love and were always my vices – I don’t crave them! Imagine you’re trying to lose weight or get on a healthier track. Now imagine how much easier it would be if you didn’t crave cake or pizza. How amazing is that?! So you can see how this program is a great way to get you set up for sustained weight loss.

One final food note: I’m only human and I did cheat over the weekend. I had Mexican food and two beers… and MAN did I regret it. My body just isn’t used to beer and corn chips and cheese anymore – and it shouldn’t be! I should say, if I had moderated better, I probably wouldn’t have had that much of a reaction, but the fact is that my body has changed.

In the next couple days I’ll be posting some smoothie recipes on the blog to keep things more exciting for Phase 2, so be sure to check back for those.