The Guides Guide: The Condiments & Healthy Fats Guide


Keep your fat burning HOT.

As your Health Coaches, we LOVE sharing anything and everything we can to help you in your quest to your own personal vision of optimal health.

This series is designed to give you some tools you may not even know exist!

Here is your Part 3 of The Guides Guide: The Condiment and Health Fats Recommendation Guide

We have collected the most useful and requested guides to assist you (or friends that may come to your mind).

Healthy Fats:
On the Optimal Weight 5&1 Program, every day you’ll incorporate up to two servings of Healthy Fats into your Lean & Green Meal (depending on the “lean” you choose that day). Healthy Fats are important because they help you absorb vitamins, like A, D, E, and K. They also help your gallbladder to work properly, so don’t skip them. They also contribute to your healthy brain function. Consuming your healthy fats is a great habit to carry into your Optimal Health 3&3 plan!

A separate category than the healthy fats, these are used to add flavor to your meals. With that being said, it impacts your optimal weight loss results greatly to stay attentive in choosing condiments that match the 5&1 guidelines as they do add to your carbohydrate intake. A condiment serving should contain no more than 1 gram of carbohydrate per serving. You can have up to 3 condiment servings per lean and green meal per day on all plans.

Get tons of ideas for healthy fats and condiments from this guide!

We are here for you,
Brad & Ashley Miller
Your Personal Certified Health Coaches

The Guides Guide: Dining Out Guide


Dining out can feel like a headache when trying to learn new habits and breaking old ones. Menus can feel overwhelming and ordering can feel like the spotlight is on you.

Let us help you alleviate these stresses and making going out fun again!

This guide answers anything from what cuts of steak to look for, preferred methods of food preparation (steamed, poached, boiled, baked, broiled, grilled, roasted, charbroiled, garden fresh), what to avoid, tips of what to order at Chinese, Greek, Indian, Italian, Mexican, and fast food restaurants, and much more.

In addition to how to order while on the Optimal Weight 5&1 plan, this guide also covers guidelines for those following the Optimal Health 3&3 plan to sustain healthy living!

BONUS: Here is our older (yet still very useful) version of our dining out guide.
What we like about this one is it has some specific names of menu items at specific restaurants like California Pizza Kitchen, Olive Garden, Red Robin, Subway, etc. Check it out and save both guides to help you prepare for any circumstance!

Now, let these guides equip you to feel empowered and excited for a great time with friends and loved ones- and leave the stress behind for good.

Bon Appetit!

The Guides Guide: The Meatless/Vegetarian Guide

12717428_10153621033574219_1622380774743205741_nLet’s start this series with the answer to the most common question I get asked:

YES, you can add cheese to your program!

Cheese lovers (me), rejoice!

In addition to cheese, this guide also includes eggs, egg beaters, egg whites, greek yogurt, tofu, veggie burgers, tempeh, and all kinds of other meatless items!

Check out the “Meatless Options” Guide by clicking here and use this as a reference tool to expand your “Lean” options for your Lean & Green.

FAVORITE Travel Jacket

I’ve told everyone I know that travels about this jacket, and have to share it with you all too!

If you look through my pictures on Instagram from when we were traveling through Europe for three weeks, you may have  noticed a constant friend with me: this jacket!

I had very little space to pack (took as little as possible…learned my lesson on our 1st European trip) and had to be very savvy with layering in colder weather. This coat was perfect! I still wear it constantly- goes great with jeans, tights, boots, sneakers, etc. and layers well under heavier coats.

Normally it’s $74. Now, it’s marked down to $44! I had to get another one for when my first wears out!



I prefer it zipped and buttoned. Wearing it in Amsterdam.

Meal Prep Made Simple!

I’ve searched high and low for something like and finally found them! Meal prep made so easy!

Eco-friendly, nontoxic food grade material, BPA Free, microwavable, freezer & dishwasher safe, airtight, leak resistant and excellent for portion control!

You can order yours here !