Sub High-Carb Meals with this Rockstar Vegetable

Joycelyn-253webOde to the Cauliflower

Cauliflower is…

A cruciferous vegetable in the same plant family as broccoli, kale, cabbage and collards.

•Nutritionally dense & full of vitamins and minerals
•An excellent source of vitamin C
•Contains many vitamins from the B group especially Folate
•B5, B6, B1 & B3
•Vitamin K
•A good source of minerals such as manganese, copper, iron, calcium and potassium
•Has Phyto–nutrients that help prevent prostate, ovarian & cervical cancers
•High in dietary fiber

All these vitamins are required from external sources to replenish and required for fat, protein & carbohydrate metabolism.

Cauliflower contains just 25 calories, 5g carbs per cup and has 0 g of fat and 0 mg of cholesterol.

Remember carbs are good to eat, but not at night!

This rock star vegetable can take the place of high starch potatoes for a low carb meal.

Try these cauliflower recipes:

Cilantro-Lime Cauliflower Faux Rice
Cauliflower- just the head  (lightly steamed)
2 Tbsp Lime Juice
2 Tbsp Cilantro-Chopped
Garlic -Chopped
1 Tbsp Coconut oil or Olive Oil
Put Cauliflower, Cilantro, Lime, in blender on chop
heat Pan with coconut oil and garlic and sautée blended ingredients in pan

Mashed Cauliflower
Cauliflower-head only (boil)
Almond milk or coconut milk  (a splash)
Vegetable Broth (optional)- I do without
Garlic (minced)
Salt & Pepper to taste
Put all ingredients in the blender. Add Almond milk to create desired consistency

*For People with thyroid dysfunction- excessive use of cauliflower as with other members of the brassica/cruciferous family may cause swelling of thyroid gland and thyroid hormone deficiency.

Bon appetite!
GO for Life! ™

In peace, health & with much love

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

CARBS to Eat or Not to Eat?


Your body needs CARBS for optimal function.  The brain and the central nervous system NEED them.  They are your body’s preferred source of energy.  Yes, you can derive sources of energy elsewhere but the brain and the nervous system cannot.

Of course, body size and activity level will determine the amount of CARBOHYDRATES your body needs. However, the minimum daily requirement for optimum function is 130 grams. (American Dietetic Association

The question is really WHEN to eat to them.

The problem for many becomes absorption and digesting these CARBS so that they are used for energy and bodily functions before they are stored as FAT.

The body is most receptive after intense exercise, when the body needs them to replenish carbohydrate stores.

Also, you want to eat them earlier in the day so the body can use them for energy and NOT at night when excess can be converted to FAT.

We are talking about complex carbohydrates (slow digesting) NOT simple sugars.

Your best sources are unprocessed and unrefined and high in fiber:  Oatmeal (steel cut not packaged), brown rice, Yams, quinoa, vegetables, legumes and whole grains.These help to control blood sugar, insulin concentrations, energy levels and body composition.

Other benefits include: an increased micronutrient intake, greater fiber intake, enhanced satiety, higher thermic effect of feeding and better blood sugar control.

Be selective and time their use wisely…

Answer:  TO EAT!

Nutrition and Fitness Programs can be tailored specifically for you.  

Allow me to grow through you…Keep your questions coming!

In peace, health & with much love

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer