Spaghetti Squash is one of my FAVORITE options for keepin’ it LOW CARB!  Not only is it easy to make, but there are so many ways to serve it.  I love to drizzle mine with oil and top with a yummy sauce.  You can also toss the “spaghetti” with vegetables and spices.  Have fun with it!  Shake up the Spaghettie Squash and create some awesome recipes of your own.

Preheat your oven to 425 degrees

Preparation:  Please note the way to cut a squash open.  I almost ended up in the ER until I found a trick that actually works.  The squash will be pretty hard.  Even with a sharp knife, you have to be cautious.  I like to warm mine up first until it’s tender enough to insert a knife.  It will still be a little hard, but it’s less dangerous this way.  Warming the squash can easily be done in the oven.  Personally, I am trying to limit my use of the microwave.  Once the flesh is soft enough to cut, CAREFULLY slice the spaghetti squash in half (lengthwise).  I love you all and don’t want to see you injured, so please be careful! 😉

Once separated, drizzle the inside flesh part (both pieces) with oil, salt and pepper.  I personally choose to use olive or grapeseed oil.  There are many options.  It’s your dish, so have fun with it!

Line a baking sheet with foil.  Place the flesh side down on the sheet.  Bake for approximately 45 min-1 hour.  Oven times may vary, so pierce your squash (flesh) three quarters of the way through your baking time.  Remove your squash from the oven once you can insert a fork into the flesh and it feels easy enough to pull apart.  Allow the squash to slightly cool.  It will be HOT!  It can still be warm to the touch, but again, be careful.

Once your squash has slightly cooled, take your fork and gently shred the squash in long strands.  Place your strands in a bowl and toss in your desired ingredients.  Olive oil, red pepper flakes, parsley and lightly sprinkled raw cheese (optional) is a great option.  For my dinner, I kicked it up with a delicious sauce and some fresh basil from my garden.  My side of choice was grilled asparagus.  YUM!  Once you try this, you may be coming back for more!

The first of the New Year brings many things.  We all have New Year’s resolutions, health goals and questions about things we should rid from the past.  As we go into the New Year, let’s touch on something that SO many focus on.  Health and clean eating….

We should first focus on two topics.  Why do we fall off the wagon so fast and why do we give up so easily?

1. There is too much emphasis on what you need to take out and less on what you need to add in.  Yes, you will get bored and give up if you are forcing yourself to consume foods that you have no desire to eat or even consider.  Here is where I can help!

2. You don’t know how to transform your recipes into healthier ones. Better yet, you don’t know how to find foods that actually taste good.  Trust me, I love to eat!  LOVE to eat!!! I still find ways to make things healthy and nutritious while tasting good.

This is a classic example of eating what I love, considering convenience (another excuse) and altering a classic for a healthier version.  I don’t know about you, but I love Mexican food!  All of that sodium….Uhm, NO!  So I choose my “version.”  Yes, the idea of Mexican food may mean a greasy enriched flour tortilla covered in oils, cheeses, meats (from unknown sources) and who knows what else is in there.  Next please!!!

As you can see, I “spiced” it up a bit!  Instead of an unhealthy tortilla bowl filled with unhealthy ingredients, I chose to layer my “Mexican salad” with a bed of organic spinach.  Did I mention convenient?  I made two separate meals the other night.  One was turkey chili in the crockpot and the other was spicy chicken for fajitas.  I combined the small leftovers, sautéed some garlic and onions, and topped the mixture onto my bed of lettuce.  Delish!!!

Condiments?  Who loves condiments?  If you cannot make your own guac and salsa from fresh, organic ingredients, there are many options in the store.  I personally choose the organic version, but it’s a preference. I try to limit dairy, but when I have Mexican food, I love a dollop of greek yogurt.  No sour cream for this girl!!!  See….we can improvise!  Easy peasy!

This is just one of many recipes and tips/tricks that I will be sharing with you.  I want you to see that it doesn’t have to SUCK to eat healthy. You can still enjoy the dishes you love with a few adjustments.  This dish was simple, easy, and convenient.  It’s also loaded with nutrients.  A good balance of healthy proteins, carbohydrates, fiber and fat.  Did I mention that avocado??  YUM!

As a health coach, I am often asked what I eat.  Especially when it comes to breakfast.  My breakfast menu is pretty simple, but I like to switch things up from time to time.  I usually have eggs paired with some kind of carbohydrate.  I love oatmeal and teff with simple and healthy toppings.  My oatmeal is usually topped with organic berries, cinnamon and chia seeds.  Talk about a bowl full of health benefits!

I often make omelets in the morning.  They are quick, easy and packed with nutritious goodies.  I love adding a ton of color to my plate.  I like to use spinach, which is such a powerful food with so many benefits.  My omelets are usually packed with spinach, peppers and onions.  There are so many healthy veggies that can be added.  I do not drink regular milk, so when mixing up my eggs, I prefer to use almond milk instead.

Eggs are easily reheated as well.  Sometimes we make our omelets or egg muffins ahead of time.  They are just as delicious when warmed up the next morning.  I recommend this to clients who are short on time in the morning.  Eating breakfast is so important, so make sure you allow this prep ahead of time.  It helps to avoid hitting that vending machine mid-morning.  I am a HUGE fan of food prep.  Planning and prep keeps me on track!

I personally use one egg yolk and two egg whites when I make my breakfast.  The yolk alone is packed with several nutrients and vitamins.  Egg yolks are one of the richest dietary sources of the B-complex vitamin choline.  This vitamin has shown a link to better neurological function and reduced inflammation.  If you are watching your cholesterol or want to stick to plain egg whites, you can definitely modify.  I know some people choose to stick to egg whites only, but don’t be afraid to throw in a yolk.  When I choose my eggs, I like to buy local from a nearby farm.  I prefer brown eggs that are free range and organic.  I want to make sure my eggs come from happy and healthy chickens.

I have been on a big “sprouts” kick lately.  I love adding them to my meals.  This morning I layered my omelet on top of my bed of sprouts.  I added some leftover seaweed salad from my dinner the previous evening.  My carbohydrate of choice today was a beautiful grapefruit.  I recommend trying different foods, methods of cooking and adding several pops of color to your plate.