Author: Change Bites

Marissa Costonis is a Health Change Guru. She works as a Certified Health Coach to help clients transform their own eating habits and health one bite at a time. Marissa is author of the new Amazon bestseller, Change BITES, 5 Change Management Strategies to Transform Your Health.

5 Minute Fettuccine Alfredo for ALL!

You know WHAT to eat, now here’s the secret for HOW to change!

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What’s one thing you want to change about your diet and health? 

Seriously, what’s ONE thing?_____________________________________________________________

Knowing WHAT to eat isn’t too difficult, it’s HOW to change that’s the tricky part!  Easier said than done…cut sugar, eat less processed foods, enjoy more greens.  Welcome to the blog, Change BITES, where you will learn HOW to make simple changes today that will create the momentum for positive changes that will last a lifetime.

When I was faced with a growing list of health problems (sinus, digestive, nervous system), the answer didn’t come in a prescription or pill, I had to completely change my diet and it was awful!

Using the tools and methods from my life in corporate change management consulting, I decided to create a step-by-step process for change called “The 5 Bites to Health” to support my transformation and it worked! My book, Change BITES is now a best seller on Amazon and I promise it will help you make big and small changes too.   

If you’re tired of all the over-simplified, BEFORE and AFTER glamorized stories of change, you’ve come to the right place! I still have lots of positive changes to make, so let’s do this together! No matter what your eating strategy, food preferences, allergies or goals, we will get there one bite at a time!

5 Minute Fettuccine Alfredo!

(Gluten-free/Dairy-free, Keto, Paleo and Vegan-friendly)

Ingredients:

  • 1 box of “pasta” (Cappellos grain-free is a treat or any gluten-free pasta)
  • 1 cup of “milk” (Ripple Unsweetened Pea protein milk)
  • 2-3 TBS of “butter” (any grass-fed or vegan such as Earth Balance)
  • 2 TBS of “flour” (any paleo or gluten-free blend) 
  • 1/8 cup of grated “cheese” (sheeps milk or veggie cheese)
  • 1-2 TBS of pesto (or chopped fresh basil) — secret ingredient!
  • Lemon zest from 1/2 LEMON — secret ingredient!
  • Salt/Pepper (to taste)

DIRECTIONS:

  1. Boil pasta according to directions. Drain and reserve 1 cup of liquid. Keep pasta in strainer while you make the sauce.
  2. In pasta pot, heat “butter” until melted. Whisk in “flour” until blended completely.
  3. Gradually add “milk” until sauce thickens.  Take off heat.
  4.  Add pasta water as needed to thin out sauce (it will thicken upon standing). 
  5. Add 1-2 TBS of pesto, “cheese” and lemon zest, salt/pepper to taste.
  6. Add pasta back in and stir. Serve immediately.

Marissa’s Favorite Bites!

Clients always ask me for my favorite foods and brands so each blog I’ll share one favorite with you!  I always keep a stocked pantry but one of my favorite things to buy in bulk is Almond Butter! BARNEY BUTTER has the consistency of peanut butter with no skins and it’s cheaper to buy on-line than in the stores (like a LOT cheaper).

This is clearly the easiest way to transition from peanut butter to almond butter…for kids and adults:)

Hope you enjoyed my first blog! 

xo Marissa

Upcoming EVENT!   February 21st – 7PM-8PM!

  • Balance Chestnut Hill (BCH) Workshop Series with “Change Bites” author, Marissa Costonis. Learn first-hand the secret “5 Bites to Health”!

Drop me a comment below and share one small change you’d like to make to your diet and health!