Myth Busters: Week 1

To successfully lose weight, you must cut carbohydrates from your diet….true or false? 


Our brains require carbohydrates to function properly, and our bodies require carbohydrates to function at an optimal level. Carbs are also required for serotonin production. We shouldn’t cut carbohydrates out of our diet, but we certainly need to pay attention to what carbs we are ingesting.

There are many carbs beyond bread, cereal and crackers. Mother Nature has provided a gam-met of nutrient-dense carbs that are available to us.

Good Carbs:

  • Beets
  • Butternut Squash
  • Carrots
  • Cassava
  • Jicama
  • Kohlrabi
  • Lotus root
  • Onions
  • Parsnips
  • Plantains
  • Pumpkins
  • Rutabagas
  • Spaghetti Squash
  • Sweet Potatoes
  • Taro root
  • Turnips
  • Winter Squash
  • Yams


Check out these recipes to get some new ideas on how to get some healthy carbohydrates into your diet!

Balsamic Roasted Beets 

Balsamic-Roasted Beets



  1. Preheat oven to 350F. Lay a large piece of aluminum foil in a baking dish, lifting the sides to create an edge all the way around
  2. Combine the beets, vinegar, coconut oil, and salt. Pour into the foil. Fold the edges of the foil up and over the beets to make a pocket for the beets to cook in, sealing the edges closed. (Alternatively, you can use a greased baking dish with a lid).
  3. Bake for 45 minutes to 1 hour, until the beets are tender (it depends on the size of your beets)


Scalloped Kohlrabi with Parsley

Yield: 2 Servings


  • 3 small kohlrabi
  • 2 tablespoons lard, melted
  • coarse ground sea salt, to taste
  • 1/4-1/3 cup fresh organic curly parsley, chopped
  • 4 tablespoons unsalted grass-fed butter


  1. Preheat the oven to 350°F.
  2. Chop the ends off the kohlrabi and peel. Thinly slice each kohlrabi.
  3. Place a single layer of kohlrabi in the bottom of an 8×8 glass baking dish. Drizzle the melted lard over the kohlrabi slices. Sprinkle with sea salt and fresh chopped parsley. Continue to layer sliced kohlrabi, drizzle of lard and sprinkled with sea salt and parsley until you run out of kohlrabi slices. Finish with a sprinkle of sea salt and parsley on top.
  4. Cover the dish with foil and transfer to the oven. Bake covered for 30 minutes.
  5. Uncover the dish, add butter and bake uncovered for an additional 30 minutes.
  6. Remove from oven and serve.
  7. Enjoy! 🙂

Spaghetti Squash

For the “pasta”
  1. 1 spaghetti squash
  2. Extra virgin olive oil, for drizzling
  3. Salt and pepper
  4. 1 tsp dried oregano
  5. 1 tsp dried basil
For the shrimp scampi (or other protein of choice)
  1. 8 oz. shrimp, peeled and deveined
  2. 2 tbsp extra virgin olive oil
  3. 2 cloves garlic, minced
  4. Pinch of red pepper flakes
  5. Salt and pepper, to taste
  6. 1 tbsp fresh parsley, chopped
  7. Juice of 1 lemon
  8. Zest of half a lemon
  1. Preheat the oven to 400 degrees F. Place squash in the microwave for 3-4 minutes to soften. Using a sharp knife, cut the squash in half lengthwise. Scoop out the seeds and discard. Place the halves, with the cut side up, on a rimmed baking sheet. Drizzle with olive oil and sprinkle with seasonings. Roast in the oven for 45-50 minutes, until you can poke the squash easily with a fork. Let it cool until you can handle it safely. Then scrape the insides with a fork to shred the squash into strands.
  2. After removing spaghetti squash from the oven, melt the butter and olive oil in a skillet over medium heat. Add in the garlic and sauté for 2-3 minutes. Then add in the shrimp, salt, pepper, and a pinch of red pepper flakes. Cook for 5 minutes, until the shrimp is cooked through. Remove from heat and add in desired amount of cooked spaghetti squash. Toss with lemon juice and zest. Top with parsley to serve.



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