by Carmen Ohling | Feb 6, 2018 | Uncategorized
Healthy Buffalo Cauliflower Recipe
I love buffalo sauce, who doesn’t! This recipe was one of the first that I ever made when I started my business and I have been totally overlooking it until this recent Super Bowl Sunday. I am pretty sure I could eat a whole head of cauliflower this way in one sitting! I didn’t, but I did eat if for breakfast the next day too.
Why cauliflower? Cauliflower is super nutritious and is loaded with Vitamin C, K, B6, and Folate plus it’s also full of Phytonutrients (antioxidants) that keep our bodies in tip top health. Cauliflower is low on the glycemic index (meaning it doesn’t raise your blood sugar high after eating it), is only about 30 calories per 1 cup serving and can be added to almost anything as it takes on flavors well. Try adding it to soups, stir-frys, replacing a portion of potatoes in your cooking and even smoothies!
Check out the recipe below, you’re going to love it!
https://youtu.be/QRwiOd4eAu8
If made as instructed, there are about 4 servings and the nutritional info is below:
Macros Per Serving: 9g protein, 14g carbs, 4g fat, 5g fiber
Find more recipes like this on the Real Food Meal Prep Program.
by Carmen Ohling | Dec 31, 2017 | Uncategorized
LOW CALORIE ALCOHOL BEVERAGES
New Year’s Eve is often a time when you will have an adult beverage- meaning you will drink alcohol. So, today, I’ve put together my top list of tasty, yet low calorie beverages. But first, let’s do a recap of how your body metabolizes alcohol:
Alcohol is 7 calories per gram, however is has zero nutritional value. In addition, your liver must detoxify your body of the poison you have consumed (yes, alcohol is a poison), so it can no longer do its job of helping you burn fat. Hence, if your trying to lose weight alcohol is not your friend. I recommend limiting alcohol and reserving it only for special occasions, like New Year’s Eve!
So here we go, my favorite low-calorie alcohol beverages and a comparison of other beverages:
Club Soda + Vodka + Muddled Fresh Mint, Orange, Lemon and Lime
Club Soda + Vodka + 1/2 scoop of Grape Ultima Replenisher Electrolyte Powder + Fresh Lemon
Diet Ginger Ale + Vodka + Muddled Lime + ½ tsp Stevia (My Moscow Mule!)
Diet Dr. Pepper + Vanilla Vodka (or Jameson Whiskey)
The Real Dill Bloody Mary Mix + Vodka (Don’t forget the add-ins too!)
Lastly, set your intentions prior to attending your New Year’s Party:
- Be sure to set a limit AND STICK TO IT.
- Drink water in between each drink to stay hydrated and avoid a hangover.
- Focus on people and fun over food and drinks.
- Get out of the kitchen (or wherever the food and drinks are located.)
- Get right back on track the next day.
- Have fun.
HAPPY NEW YEAR!!!!!
Check out the Real Food Meal Prep Program if you’d like to learn to eat, cook and enjoy food again and stop dieting!
EAT REAL FOOD. BE HEALTHY. FEEL AMAZING!
by Carmen Ohling | Dec 23, 2017 | Uncategorized
COOKIES, COOKIES, COOKIES!
Craving cookies? I’ve got your covered. Check out these simple recipes that will curb your sweet tooth but not add to your waistline! Both of these recipes can be made vegan and gluten and dairy free. Enjoy!
PUMPKIN-OAT CHOCOLATE CHIP COOKIES
Makes 21 Cookies (a serving is 3 cookies)
1/2 cup PUMPKIN PUREE
2 Tbsp COCONUT OIL (MELTED)
3 Tbsp PEANUT BUTTER
2 Tbsp STEVIA
3 Tbsp MAPLE SYRUP
1 EGG (SUB FLAX EGG FOR VEGAN)
1/2 tsp VANILLA EXTRACT
1 1/4 cup OATMEAL
1/2 cup OAT FLOUR
2 Tbsp OAT FLOUR
1/2 tsp BAKING SODA
1/2 tsp BAKING POWDER
1/8 tsp SEA SALT
1/4 tsp GROUND CLOVE
1/4 tsp GROUND NUTMEG
1 tsp CINNAMON
32 grams STEVIA SWEETENED CHOCOLATE CHIPS (SUB ENJOY LIFE CHIPS FOR DAIRY FREE)
1. PREHEAT THE OVEN TO 350 DEGREES AND LINE A BAKING SHEET WITH PARCHMENT PAPER.
2. IN A LARGE BOWL, MIX THE WET INGREDIENTS UNTIL WELL MIXED: PUMPKIN, COCONUT OIL, PB, MAPLE SYRUP, EGG VANILLA AND STEVIA.
3. ADD THE REMAINING INGREDIENTS, EXCEPT FOR THE CHOCOLATE CHIPS, UNTIL WELL COMBINED.
4. USING A HEAPING TB, DROP DOWN 12 COOKIES ONTO THE PREPARED SHEET. SMOOCH DOWN A LITTLE WITH A FORK. YOU MAY NEED TO RINSE YOUR HANDS OR FORK PERIODICALLY, THE DOUGH IS STICKY!
5. BAKE FOR 10-12 MINUTES. ALLOW TO COOL WELL BEFORE REMOVING FROM PARCHMENT PAPER. STORE IN THE FRIDGE FOR UP TO 1 WEEK.
6. THE RECIPE MAKES 21 COOKIES, A SERVING IS 3 COOKIES.
Nutrition per serving*: 6g protein, 29g carbs, 13g fat, 6g fiber
*Note: calculated using Lily’s Stevia Sweetened Chips
SKILLET COOKIE
Makes 4 Cookie Slices (a serving is 1 slice)
1/4 cup ALMOND FLOUR
2 Tbsp COCONUT FLOUR
4 tsp BAKING POWDER
1/8 tsp SEA SALT
2 Tbsp STEVIA (SUB MONK FRUIT IF PREFERRED)
1/4 cup ALMOND BUTTER
6 Tbsp EGG WHITES
2 Tbsp VANILLA EXTRACT
1/4 cup UNSWEETENED ALMOND MILK
16 grams STEVIA SWEETENED CHOCOLATE CHIPS
1. PREHEAT OVEN TO 350 DEGREES AND PUT A REGULAR SIZED (OVEN SAFE) SKILLET IN THE OVEN WHILE IT PREHEATS.
2. IN A BOWL, WHISK TOGETHER THE ALMOND FLOUR, COCONUT FLOUR, BAKING POWDER. ADD THE REMAINING INGREDIENTS, EXCEPT FOR THE CHOCOLATE CHIPS.
3. WHISK THE INGREDIENTS REALLY WELL, IT TAKES A BIT OF WORK WITH THE ALMOND BUTTER!
4. ADD THE CHOCOLATE CHIPS (OR CHOPPED PIECES) AND MIX.
5. REMOVE THE PAN FROM THE OVEN (CAREFUL, IT’S HOT!) SPRAY WITH COOKING SPRAY AND THEN EVENLY POUR IN THE BATTER.
6. BAKE FOR 10-12 MINUTES. REMOVE FROM OVEN, ALLOW TO COOL AND THEN SLICE INTO 4 EQUAL SERVINGS. STORE IN THE FRIDGE DURING THE WEEK, THEN HEAT UP A BIT BEFORE EATING!
Nutrition per serving*: 7g protein, 13g carbs, 13g fat, 5g fiber
*Note: calculated using Lilly’s Stevia Sweetened Chips
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EAT REAL FOOD. BE HEALTHY. FEEL AMAZING!
by Carmen Ohling | Dec 21, 2017 | Uncategorized
QUICK, EASY, DELICIOUS AND HEALTHY BANANA BREAD RECIPE
Do you need a healthy, simple, yet super tasty recipe to:
- Share at a potluck.
- Eat for an on-the-go breakfasts or snack.
- Meal prep a sweet treat for dessert.
- To use up those super ripe bananas on the counter that you can’t ever figure out what to do with, except throw them away….
Look no further! All you need is your blender, 8 healthy ingredients, a loaf pan and your oven. This recipe uses real food (no gluten or added sugar) to put together a mouth watering banana bread. If you are vegan, you can also substitute 2 flax eggs instead of the eggs listed in the recipe. (To make a flax egg, mix 1 TB ground flax with 2 1/2 TB water and allow to sit for 10 minutes.) The gluten free oatmeal brand I recommend is Bob’s Redmill.
Click here to watch the video and get the recipe details:
https://youtu.be/YewiWzMpv5U
Want more real food meal prep recipes? Check out the Real Food Meal Prep Program today at:
https://carmenohling.com/product/28-day-clean-eating-program-2/
EAT REAL FOOD. BE HEALTHY. FEEL AMAZING!
by Carmen Ohling | Dec 4, 2017 | Uncategorized
Do Juice Cleanses Really Work? Find out NOW! (The Juice Experiment- Body Detox)
It’s Monday, so why not start a juice cleanse? Well, that is just what I did! I’ve never been one for gimmicky diets, quick fixes or had any real reason to want to detox my system. So, when I heard about a new business in Albany that was offering cold-pressed juices with fresh, organic ingredients I passed at first. Don’t get me wrong, I love a fresh pressed juice, but I didn’t think I wanted to try the cleanse. I kept hearing more and more about that juice cleanse and I figured I would go ahead and try it so I can chat with my clients about the experience! I began The Juice Experiment on Monday, November 27th and ending it on Wednesday November 29th.
Here’s a video of my experience: https://youtu.be/ml-K712GttE
Below are my thoughts….
What to do before the juice cleanse:
- Know your why! Don’t just start without setting your intention for the cleanse. What do you want to accomplish, what do you want to learn, etc.
- Adjust your schedule! I would recommend cutting back on commitments and get-togethers, also scale back any intense workouts and add in self-care options like: massage, sauna and dry brushing.
- Don’t be a weekend warrior prior to the cleanse. What I mean is don’t fall into the “last supper” mentality where you eat everything in sight prior to starting the cleanse. You will be putting so much stress on your body by eating all that shitty food, then shocking it again when you begin the juice cleanse. I recommend eating a well-balanced diet prior to beginning.
- Buy a journal so you can document your experience, plus pick up some herbal tea and lemons so you can have some warm liquids during the cleanse.
What to do during the juice cleanse:
- Journal everyday and check in with yourself often. Use this time to reconnect with your body and how you feel and think about food. I found that my hunger and cravings were different that I had expected and that I might even be overeating on a normal basis (even though it is healthy food!)
- Move your body daily, but reduce high intensity exercise. I recommend walking, yoga, stretching and foam rolling. I tried to do it all during my experience (weight training, handstand practice, cardio, HIIT) and my performance suffered for sure!
- Give up caffeine. Heck, if you’re going to go for it just do it all. I didn’t really miss it.
- Know that your body will feel different, just experience what you experience. I found that I had a dull headache most days but is was manageable. It is just part of the process.
- 50% of your body is water and it is essential to all body processes. During the cleanse I chose to drink alkaline water to reduce the acidity in my body. The normal pH of blood is 7.4 and most regular water is less than this, in addition the standard American diet is highly acidic as well. Bringing the pH balance of your body during the cleanse can also be helpful. I recommend Essentia water or Trader Joes has a pretty good pH balanced water as well. If you have any kidney issues, I do not recommend alkaline water as it can build up and cause issues in your body.
- Add some raw veggies as needed to provide a little roughage in your intestine. For me, day #3 brought very loose stool so I added two servings of veggies on the third day to help.
What to do after the juice cleanse:
- Start back eating solid food with plant based meals and add animal protein slowly. Animal protein is more acidic, and it takes the body a little more to break it down. Fill your plate with veggies to begin!
- Continue your journaling process. Journaling is a healthy habit that I do each day and it really helps me connect with myself and stay aligned in my daily intentions.
- Start incorporating new, nourishing foods and recipes into your weekly routine. Meal prep should be your best friend if you want to set and keep meeting your new health goals. If you need meal prep ideas, check out this program it’s simple, delicious and affordable: 28-Day Clean Eating Program!
Overall, I enjoyed my experience with the juice cleanse. While a juice cleanse is not absolutely necessary to live and enjoy a nourishing, real food based diet, it can be an amazing way to connect your mind and body around food. May people cannot distinguish the different between true hunger and cravings. If you follow my recommendations above you can get so much more out of the juice cleanse other than just drinking great tasting juice for three days. If you’re not ready for the cleanse, stop by Bodhi Artisan Bakery and pick up one of the cold pressed juices when they open in January 2018- you’ll love it!
Do you have any questions about the juice cleanse? The next cleanse with Bodhi begins on January 1, 2018. Hit me up and I can send you the details! My email is carmen@carmenohling.com.
Eat Real Food. Be Healthy. Feel Amazing!
