by Carmen Ohling | May 13, 2018 | Uncategorized
BEST SALAD EVER
(Delicous, healthy, GF, DF, Vegan)
Are you ready for the BEST salad recipe ever? Don’t let the mint or cilantro scare you away, it really makes the dish! If you’re not a cilantro fan, substitute flat leaf parsley instead. I love this for my weekly meal prep, potlucks, BBQs, and even family dinner night. It will soon be your favorite too! Oh, and did I mention it is gluten free, dairy free, soy free and vegan? It so delicious and everyone can enjoy it….
SUMMER QUINOA EVERYTHING SALAD
2 cup RICE QUINOA MIX (or 1 cup rice, 1 cup quinoa)
4 cups CHICKEN STOCK
2 RAISINS, CHOPPED- 2 SMALL BOXES (28G EACH)
1/2 cup ALMONDS OR CASHEWS, CHOPPED
1/2 RED ONION, DICED
1 RED BELL PEPPER, DICED
1/4 cup SHREDDED COCONUT
2 Tbsp MINT LEAVES, CHOPPED
1/4 cup CILANTRO, CHOPPED
JUICE OF ONE LIME
2 cups KALE, CHOPPED AND STEMS REMOVED
6 Tbsp BOLTHOUSE CLASSIC BALSAMIC DRESSING
1. COOK THE 2 CUPS QUINOA/RICE OR GRAIN OF YOUR CHOICE USING THE CHICKEN STOCK AND ALLOW TO COOL.
2. CHOP UP THE VEGGIES, RAISINS, MINT, CILANTRO, AND NUTS AND MIX INTO QUINOA.
3. ADD THE DRESSING AND LIME JUICE. MIX WELL. STORE IN FRIDGE UNTIL READY TO EAT. A SERVING IS 1/10 OF THE RECIPE OR ABOUT 1 CUP. RECIPE MAKES 10 SERVINGS.
Servings: 10
Nutrition: 10g protein, 36g carbs, 10g fat, 5g fiber
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by Carmen Ohling | Feb 25, 2018 | Uncategorized
We all struggle.
We are all more alike than we are different.
What once worked for us may not work in the present.
Control is a funny thing, the more you try to control the more you seem lose control.
Often what people present in person or online is not a true reflection of their current state.
I was hesitant to make this post today. It is raw and real but I know that I am not the only one that struggles and so I am sharing my story with you in hopes that it will help. In hopes that it will help you stop controlling, that it will help you to find more joy in our everyday, and under it all, help you to love yourself no matter what. For me that means no matter what weight or body composition I am. This is my current struggle..
My husband’s 40th birthday is March 15th. I always do something fun to surprise him for his birthday and this year is not different. My body and hormones have been all over the place this year since regaining my menstrual cycle in January after it being gone for about a year, since my body fat percentage was so low from competing in bodybuilding shows. There’s these favorite pants that I have that my husband loves my booty in, and while I can put them on right now they don’t actually “fit” – if you know what I mean. So, I set out to lose a couple lbs before his birthday and get my ass looking right in his favorite pants. Nothing drastic, just starting to track my macros again and be very consistent with my nutrition and workouts to tighten up a bit. We are now on week 4. My results? I’ve gain weight. To be clear, I have gained 12 lbs- in the last 2 days alone I’ve gained 5lbs. This morning I saw a number on the scale that I have not seen in over 4 years. When I saw that number today, I could have done one of two things- tighten the control, scrutinize my diet and exercise more, do more everyday to control this weight loss OR sit and do a little inquiry. Don’t get me wrong, yesterday I picked tighten control and doing more, and that shit did not work. Today, I chose inquiry. What does inquiry mean? Inquiry is simple, it’s asking yourself those tough questions- you know those ones that you try to avoid- then answering them. Answering them honestly and completely. You may not have all the answers at first, but they will come don’t stress.
Here is a snapshot of what I asked myself this morning:
What are you avoiding when you try to control?
What are you learning from this current struggle?
Why does the scale matter so much to you right now?
Is your “ideal” body image slightly disillusioned by your super lean body when competing?
What or who’s expectation are your trying to live up to?
What matters most in your life right now?
How can I help others with what I am going through?
Here are some of my thoughts from my journal:
Controlling food is easy for me. Controlling food allows me to focus on something simple and not worry about what is coming up for me. I am more than my weight and body image and YES I do hold myself to a higher, possibly impossible standard because of being lean so often over the last 5 years. I care what I look like too much. I am comparing myself to others in the fitness industry too much. I need to focus on what I love about my body and what it can do for me. I have MS and I have had if for over 10 years. I can still walk, talk, see and pretty much have zero symptoms because of my healthy lifestyle- I need to be SO SUPER grateful for this HUGE fact. The scale only matters in my head, no one else cares what I weigh. My value is not tied to the number on the scale. Joal (hubs) still loves me and thinks I am drop-dead gorgeous if I don’t wear his favorite pants. In fact, he loves my curvy body WAY more than my super lean body. What matters most now is that I find time to smile and laugh daily, that I fulfill my purpose in life to help others on their health journey, that I find time to connect and build relationships and that I love myself- NOW, TODAY, not when I reach a certain number on the scale, fit into a certain pair of pants or live up to the body composition expectation that I have built in my own head that no one else gives a shit about. This self-love is what will bring me true inner joy, freedom and confidence. If I think about it, even when I am super lean. I still have doubts in my head about myself. Love myself today and tomorrow and when I am curvy and when I am lean and all the days in between…
This shit is hard. It’s not fun but once you can get to the other side, it’s worth it. It’s so worth the feeling of freedom, the feeling of confidence, the feeling of true self-love.
So that’s my story for today. I hope that by reading this you find comfort in the fact that we all struggle. We are all one. And that together, we can all lift each other up instead of secretly tearing ourselves down.
Please feel free to reach out if you want to connect on this topic.
Email me at: carmen@carmenohling.com
By the way, I am still going to be eating nutritious food and working out consistently- I am not stopping that… just simply stopping all the controlling, numbing and stupid unachievable expectations that I could never meet.
Sending each of you lots of love and light today.
Carmen
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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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
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EAT REAL FOOD. BE HEALTHY. FEEL AMAZING!
