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Cauliflower Crusts

Our Top Fibrous Carbohydrate Cauliflower Pizza Crust Grocery Store Option

At Achieve Weight Loss, we classify Cauliflower as a Fibrous Carbhydrate (FC). As a result, cauliflower can be used with Lean Proteins (LP), Fatty Proteins (FP), Natural Carbs (NC), Complete Foods (CF) and Meal Replacements (MR). One of the latest health crazes has been to use cauliflower in a variety of ways: cauliflower rice, cauliflower bread, cauliflower tater tots, cauliflower mashed potatoes, and cauliflower pizza crusts.

Are all these new cauliflower products still classified as a Fibrous Carbohydrate? Can all these new cauliflower products be used with the food categories mentioned above (LP, FP, FC, NC, CF and MR)? No, and here is why.

Many cauliflower products are high in calories

Many cauliflower products are loaded with fat. Fat is not necessarily evil, but fat does have the highest amount of calories per gram. 1 gram of fat produces 9 calories; whereas  1 gram of protein or carbohydrates produce only 4 calories. When you add fat to a product you are increasing the calorie count. By definition, Fibrous Carbohydrates (FC) are low in calories; thus when you take a Fibrous Carbohydrate product like cauliflower tater tots and combine it with fat you have moved the product out of the Fibrous Carbohydrate category. In other words , you cannot safely have these products and a Natural Carb in the same meal.

Should we abandon these products? 

You don’t need to completely abandon these products, but you should treat them differently than a Fibrous Carbohydrate.

How should we safely treat cauliflower products?

The safest way to treat cauliflower products is to (1) treat as a FC/NC mix and (2) since they are a FC/NC mix, they can safely only be combine with a Lean Protein and (3) limit the serving size to 1/2 hand or about 2 ounces (56 grams).

Are there cauliflower products which do work as a Fibrous Carbohydrate? 

Yes! There are cauliflower breads/crusts on the market which do work as a Fibrous Carbohydrate. The advantage of these products is that you can have a Fatty Protein (FP) with them! If you are using a Lean Protein (LP) with these products, you can also use a Natural Carbohydrate (NC) on them as well.

Since the focus of this blog is on cauliflower pizza crusts, let me give you a few suggestions of cauliflower pizza crusts which work as a Fibrous Carbohydrate (FC):


Top Choice: Cali’flower Foods Low Carb Pizza Crusts
Only the “Low Carb” versions work as a Fibrous Carb; however, the serving size is 1/3 of a crust.

Treat the following as a FC/NC option. Use only Lean Proteins on these to be safe:

Green Giant Cauliflower Pizza Crust and Rustic Crust Cauliflower Pizza Crust

There are other non-traditional grocery store options available through Amazon and small online retailers. Login to the website, click “Grocery” then “Fibrous Carbs” and type “Crust” or “Pizza” in the search bar for a few more known options.


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Losing Weight Too Fast



The Pitfalls Of Losing Weight Too Fast

Losing weight is on the minds of many individuals; especially in the summer months. Several people engage in extreme measures to lose weight and keep it off. Whether it’s by fasting or engaging in the new, hottest diet plan, the dedication is real initially. Studies show 95% of people who lose weight on fad diets will gain their weight back! The key is not in losing the weight, but losing your weight in a sustainable way; you must build a weight loss lifestyle if you are going to be successful. If you cannot keep your weight off the way you took it off, you will not succeed!

What are the wrong ways to lose weight? Let’s consider a few of the most popular gimmicks that weight loss companies tend to promote.

Starvation Diets

Not to be confused with fasting, starvation diets are literally designed to drain the body of the nutrients it needs to survive. Many people mix a combination of lemon water, honey, and cayenne pepper and survive off of this concoction for an extended period of time. While this method may work for a last-minute event or wedding, it definitely isn’t practical for long-term use. Once the event is past or once you can no longer sustain this insane and impractical way to eat you will gain it back–and then some!

Diet Pills

Diet pills are widely used amongst women in the United States as a means to curb the appetite and increase metabolism. Often times, these products are marketed to appear like a “cure all” pill for every weight loss challenge that may occur. At Achieve Weight Loss we constantly receive calls asking if we sell diet pills and our answer is a resounding “No.” Why? Because diet pills have numerous side-effects plus they don’t solve the problem. Once you go off the pills (and you can’t stay on them forever) you will likely gain back your weight because you never learned how to eat correctly; you were relying on a pill to solve your weight problem!

Low-Calorie Diet

Popularized by celebrities, this diet drastically cuts down the amount of caloric intake using a point or numerical system. Depending on your weight loss goals, individuals can lose a great deal of weight simply by staying below a specific number. The problem is that you often rob yourself of one or more of the macronutrients (protein, fat and carbohydrates) so you can stay at a low calorie level. Again, this is not sustainable for a long period of time.

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What Is Considered Healthy Weight Loss?

Experts suggest that individuals who are striving to lose weight should lose one to two pounds a week. Anything more than that enters an unhealthy territory.

Disadvantages of Fast Weight Loss

Contrary to popular belief, the FDA has approved a majority of the weight loss supplements on the market. However, that doesn’t mean they’re necessarily safe. Nor does it mean they’re effective. It is up to each person to do their own research regarding the best weight loss program for their body.

Slow weight loss, in comparison to losing weight too fast, is ideal because it helps you keep the pounds off. If you lose 10 pounds within a two-week period, the likelihood that you’ll put them back on is high. If you’re wanting to make a complete lifestyle change, slow and steady always wins the race.

Intense cravings are also another drawback to rapid weight loss programs. Health experts recommend living a balanced life paired with diet and exercise. This doesn’t mean starving yourself of your favorite dishes every once in a while.

If a person subjects themselves to strict limits, the likelihood that they’ll stick with them are slim. This leads to binge eating and quite possibly, more weight gain.

What Really Works?

If a person is trying to lose weight fast, there are several things they can do to achieve that goal in a healthy manner. At Achieve Weight Loss we educate and empower you how to make the food in your grocery store work for you. No pills, no shots, no shakes and no required product purchases. We teach a healthy balanced lifestyle which ensures daily adequate intake of protein, fat and carbohydrates. When it comes to weight loss, slow and steady is key to reaching your long-term goals. Be patient with yourself and keep working towards meeting your fitness goals.

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The Benefits of Journaling for Weight Loss

The Benefits of Journaling for Weight Loss

If you’re trying to lose weight, one idea that you might have heard or that your doctor may have told you about is journaling for weight loss.” It’s not an idea that most people are familiar with, which is a shame. It’s useful for weight loss as well as for a number of other things. So, what is diet journaling? How does it work? How can it help you lose weight and what else is it good for?

Keeping a Diary for Weight Loss

Eating is such a natural part of our everyday lives that sometimes we do it without thinking about it. That can lead us to eat more than we realize or eat too much of certain foods.
Diet journals are a tool to help us better understand what we eat so that we can make better, more conscious decisions. Keeping a diet journal overtime can help you to better understand your eating habits but starting a diet journal is likely to make you think more carefully about what you eat in the first place.

How Does it Work?

Diet Diaries can be as simple or as complex as you want them to be – or as complex as your doctor wants them to be. A basic diet journal could just be lists of what you eat that you keep on your phone or a notebook that can fit in your pocket. For a more specific diet journal, write down the times that you ate, or use a scheduler instead of a notebook. That way, the time fields are already provided for you. Even more complex journals may include information like the carbohydrate or calorie count for the foods that you eat. This information isn’t always as readily available as it should be for certain foods, but some books or a quick internet search can find you a rough estimate for just about anything. Finally, your diet diary can include other pieces of information, like physical activity.

At Achieve Weight Loss we encourage our clients to journal so we can coach them along the way. Every time a client submits a weight loss journal it is reviewed and feedback is provided. This is one of the ways we educate and empower people how make their food work for them.

What Does it Do?

As mentioned above, starting a diet diary can help you to think more about your eating habits and keeping one can help you to better understand your diet. One great example is why you eat what you eat. A lot of people make their worst diet decisions when they’re stressed or in a hurry. You might also make different dietary decisions in different social events or when you spend time with different people. Diet journaling can help you understand these relationships so that you can plan ahead for them.

Also, we tend to underestimate the amount of food we eat. Keeping a diet diary gives you a visual account of what you have consumed for the day. You may find that you are eting too many snacks, grazing or eating the wrong kinds of foods. Again, the team at Achieve Weight loss provides feedback on what you consumed. Your coach may note that you are eating too much — or even too little!

Beyond Weight Loss

Losing weight through keeping at diet diary isn’t the only benefit. Food can affect us in many different ways that we might not be aware of. Diet journaling can help us to uncover those relationships. By keeping a diet diary you may find that you eat more when you’re stressed but you may also find other things like you tend to have headaches on days when you eat certain foods. Avoiding these foods can help you to live a more enjoyable and productive life even if it doesn’t necessarily contribute to your weight loss goals. In fact, that is why at Achieve Weight Loss we encourage our clients to journal even on a day when they choose to eat whatever they want. They may find that certain foods (e.g., sweets) may be the reason they felt lethargic, bloated or grouchy that day. In the future, they may decide to avoid those foods even on a “Junk Day” because they learned from their journalling the effects of those foods!


Diet journaling can help you to lose weight by giving you a better understanding of your relationship with food. However, the benefits don’t stop there. The great thing about diet journaling is that it doesn’t cost anything and you could get started right now.


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