Category Archives: Miscellaneous

How to Create Self Love & Acceptance

๐˜๐˜ฐ๐˜ธ ๐˜ฅ๐˜ฐ ๐˜ ๐˜ญ๐˜ฆ๐˜ข๐˜ณ๐˜ฏ ๐˜ต๐˜ฐ ๐˜ญ๐˜ฐ๐˜ท๐˜ฆ ๐˜ฎ๐˜บ ๐˜ฃ๐˜ฐ๐˜ฅ๐˜บ ๐˜ช๐˜ง ๐˜ ๐˜ฅ๐˜ฐ๐˜ฏโ€™๐˜ต ๐˜ณ๐˜ฆ๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ช๐˜ต ๐˜ณ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ฏ๐˜ฐ๐˜ธ? โฃ
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Itโ€™s really easy to say we need to love ourselves where weโ€™re at. Actually practicing it, thatโ€™s the tough part. โฃ
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When I shared that quote the other day someone justifyingly so, commented back, โ€œ๐˜ฃ๐˜ถ๐˜ต ๐˜ฉ๐˜ฐ๐˜ธ?โ€โฃ
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I want you to remember that self love doesnโ€™t have to mean always loving the way your body looks daily. In fact, you probably never will 100% of the time. โฃ
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๐’๐ž๐ฅ๐Ÿ ๐ฅ๐จ๐ฏ๐ž ๐š๐ง๐ ๐ฌ๐ž๐ฅ๐Ÿ ๐š๐œ๐œ๐ž๐ฉ๐ญ๐š๐ง๐œ๐ž ๐œ๐š๐ง ๐ฌ๐ข๐ฆ๐ฉ๐ฅ๐ฒ ๐ฆ๐ž๐š๐ง ๐ญ๐ก๐ข๐ง๐ค๐ข๐ง๐  ๐ฅ๐ž๐ฌ๐ฌ ๐š๐›๐จ๐ฎ๐ญ ๐ญ๐ก๐ž ๐ฐ๐š๐ฒ ๐ฒ๐จ๐ฎ๐ซ ๐›๐จ๐๐ฒ ๐ฅ๐จ๐จ๐ค๐ฌ. โฃ
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It can mean appreciating your body for all that it does for you and choosing to focus on that. ๐˜‹๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ข ๐˜ฉ๐˜ฆ๐˜ข๐˜ณ๐˜ต ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ฃ๐˜ฆ๐˜ข๐˜ต๐˜ด ๐˜ง๐˜ฐ๐˜ณ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฅ๐˜ข๐˜ช๐˜ญ๐˜บ? ๐˜“๐˜ฆ๐˜จ๐˜ด ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ค๐˜ข๐˜ณ๐˜ณ๐˜บ ๐˜บ๐˜ฐ๐˜ถ? ๐˜”๐˜ข๐˜บ๐˜ฃ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ข๐˜ค๐˜ต๐˜ถ๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ญ๐˜ฐ๐˜ท๐˜ฆ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ค๐˜ฐ๐˜ญ๐˜ฐ๐˜ณ ๐˜ฐ๐˜ง ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฆ๐˜บ๐˜ฆ๐˜ด? ๐˜–๐˜ณ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ง๐˜ข๐˜ค๐˜ต ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜บ๐˜ฐ๐˜ถโ€™๐˜ท๐˜ฆ ๐˜ข๐˜ญ๐˜ธ๐˜ข๐˜บ๐˜ด ๐˜ฃ๐˜ฆ๐˜ฆ๐˜ฏ ๐˜ด๐˜ต๐˜ณ๐˜ฐ๐˜ฏ๐˜จ ๐˜ข๐˜ต ๐˜ฑ๐˜ถ๐˜ด๐˜ฉ ๐˜ถ๐˜ฑ๐˜ด? โฃ
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It can mean recognizing that we are so much more than how our bodies look, and choosing to see yourself as you would your friend, your sister, your child. Most certainly you wouldnโ€™t love them any more or less if they gained or lost 20lbs. Likely, the qualities you adore about them most have nothing to do with their 6 pack abs or lean legs. โฃ
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It can mean choosing to honor and be kind to your body even and especially when you donโ€™t โ€œ๐˜ญ๐˜ฐ๐˜ท๐˜ฆโ€ it right now. โฃ
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Self love can be hard but it is so crucial for not just making progress, but more importantly, sustaining it forever. โฃ
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Take care of you always. โฃ
๐˜๐จ๐ฎ ๐š๐ซ๐ž ๐ฌ๐จ ๐ฆ๐ฎ๐œ๐ก ๐ฆ๐จ๐ซ๐ž ๐ญ๐ก๐š๐ง ๐ฃ๐ฎ๐ฌ๐ญ ๐š ๐›๐จ๐๐ฒ.
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How to make peace with your trigger foods…

Have you ever had that food that you just canโ€™t seem to control yourself around?ย 

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You do well all day and your nighttime sugar fix is your weakness?ย 
You canโ€™t keep M & Ms in the house cause youโ€™ll eat the whole bag?ย 
You know a jar of peanut butter never lasts long because youโ€™re supposed to be an adult, but youโ€™re eating the jar with a fork for dinner on a Tuesday?ย 

Want to know one of my favorite hacks to help my clients โ€œgain controlโ€ around these foods?

Foods in fact, they typically deem โ€œoff limitsโ€, โ€œbadโ€ or feel like they canโ€™t keep in the houseโ€ฆย 

Actually eat them.ย 

Now I know that sounds crazy, and trust me that doesnโ€™t have to mean that youโ€™re ready just yet to grab a handful of m&mโ€™s from the bag in the pantry, but hereโ€™s what I want you to try doing:

  1. STOP labeling your foods as good or bad. Foods are just food. Some are better for our bodies and some are better for our souls, but they are literally just nutrients we consume.ย 
  2. Allow yourself to have these foods in a manner that you can feel more in control around them.ย 

We can do this in a few ways:ย 

For some itโ€™s consuming them at a time when you feel more in control of your choices. Maybe this means adding some chocolate chips in your morning oatmeal because you rarely overeat early in the day. Or, adding your chips to the end of your very filling lunch salad packed with protein and fiber for lunch so you feel more satisfied.ย 

For others, itโ€™s going and purchasing a single serving of your favorite food one day at a time, or going out for that food (like ice cream) instead of keeping it in the house, until you build up more confidence around that food.

Reality is, the more we actually normalize the foods we claim to โ€œstruggleโ€ with the more in control weโ€™ll feel around them, BUT one of the biggest things Iโ€™ve learned is we need to do it in the approach thatโ€™s right for you.ย 

Because reality is, if you told me to just intuitively eat from a bag of peanut butter cups in my cabinet, theyโ€™d be gone in a day. So for me, the best approach may be to get a single serving of peanut butter cups every day for two weeks. Most likely, by the end of the two weeks I may not even want it.ย 

When it comes to weight lossโ€ฆ

Mindset matters.ย Habits matter.ย The stories we tell ourselves matter.ย 

Letโ€™s focus on normalizing all foods. Removing the judgment and giving ourselves grace. Iโ€™m working on it too, wanna join me?!

Trader Joe’s Shopping List

I get it, grocery shopping can be overwhelming, especially with all of the options. The one thing I always get asked about is what I buy at Trader Joeโ€™s so I wanted to give a breakdown of my go-to staples, especially for our ladies diving in to round two of Gut Protocol.

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Here is my go to list currently:

Frozen Fruits & Veggies:

  • Organic Riced Cauliflower โฃ
  • Bell Pepper Trio โฃ
  • Mexican Cauliflower Rice (Itโ€™s SPICY) โฃ
  • Riced Cauliflower Stir Fry
  • Colorful Carrot Coins โฃ
  • Rainbow Cauliflower Florets โฃ
  • Fine Green Beans
  • Organic Green Vegetable Foursome
  • Shakshuka Starter
  • Organic Wild Blueberries
  • Dark Sweet Pitted Cherries
  • Organic Frozen Strawberries
  • Organic Mixed Berry Blend

โฃโฃFresh Vegetables:ย 

  • Jicama Wraps โฃ
  • Jicama Sticks
  • Fresh greens (Organic ๐˜ฃ๐˜ข๐˜ฃ๐˜บ ๐˜ด๐˜ฑ๐˜ช๐˜ฏ๐˜ข๐˜ค๐˜ฉ & ๐˜ฃ๐˜ข๐˜ฃ๐˜บ ๐˜ข๐˜ณ๐˜ถ๐˜จ๐˜ถ๐˜ญ๐˜ข ๐˜ข๐˜ณ๐˜ฆ ๐˜ฎ๐˜บ ๐˜ง๐˜ข๐˜ท๐˜ฐ๐˜ณ๐˜ช๐˜ต๐˜ฆ๐˜ด) โฃ
  • Organic Broccoli Slaw
  • Kohlrabi Noodles
  • Ready Veggies
  • Sprinkles Teeny Tomatoes
  • Murasaki Sweet Potatoes
  • Petite Rainbow Carrots โฃ
  • Persian Cucumbers
  • Organic Mini Bell Peppers
  • Butternut Squash Zig Zags
  • Teeny Tiny Avocados
  • Hearts of Palm Noodles (in the pasta & sauce section)

Proteins:

  • Organic Sweet Italian Chicken Sausage
  • Organic Oven Roasted Turkey Breast
  • Pre-Cooked Just Chicken
  • 93% Lean Ground Turkey
  • 96% Lean Ground Beef
  • Organic Chicken Breast
  • Cage Free Organic Eggs
  • Frozen Turkey Burgers
  • Egg Wraps

Dairy & Non Dairy:

  • Nonfat Plain Greek Yogurt (not GP approved)
  • Silver Goat Cheese (not GP approved)
  • Shredded Light Mozzarella Cheese (not GP approved)
  • Vegan Cashew Cheddar Slices
  • Vegan Shredded Parmesan Cheese Alternative
  • Coconut Whipped Cream

Grains:

  • Frozen Brown Rice or Jasmine Rice
  • Organic Tricolor Quinoa
  • Hearts of Palm Noodles
  • Organic Rolled Oats with Ancient Grains (these are certified gluten free)
  • Mini Corn Tortillas (only ingredients are corn, water, and lime)
  • Almond Flour Tortillas

Canned, Spices & Baking Aisle :

  • Organic Pinto Beans with Sea Salt
  • Organic Garbanzo Beans
  • Diced & No Salt Added Tomatoes
  • Miso Ginger Broth
  • Seasonings (I love their seasoning blends, the taco mix, chili lime, cheesy, and everything but the elote are my faves)
  • Sea Salt
  • Coconut Aminos
  • Just a Handful of Pitted Salted Manzanilla Olives
  • Nutritional Yeast
  • Organic Avocado Oil Spray
  • Trail Mix Section
  • Organic Unsweetened Coconut Chips
  • Organic Completely Cacao Chips (these are sometimes in the frozen section)
  • Freeze dried fruit (the blueberries & apples are my faves)
  • Pumpkin Seeds
  • Sunflower Seeds

Extras:ย 

  • GTโ€™s Kombucha (I love the gingerade)
  • Cauliflower Gnocchi โฃ
  • Frozen Shrimp Stir Fry (๐˜ด๐˜ถ๐˜ค๐˜ฉ ๐˜ข๐˜ฏ ๐˜ฆ๐˜ข๐˜ด๐˜บ ๐˜ฎ๐˜ข๐˜ค๐˜ณ๐˜ฐ ๐˜ง๐˜ณ๐˜ช๐˜ฆ๐˜ฏ๐˜ฅ๐˜ญ๐˜บ ๐˜ฎ๐˜ฆ๐˜ข๐˜ญ ๐˜ง๐˜ฐ๐˜ณ ๐˜ธ๐˜ฉ๐˜ฆ๐˜ฏ ๐˜บ๐˜ฐ๐˜ถโ€™๐˜ณ๐˜ฆ ๐˜ช๐˜ฏ ๐˜ข ๐˜ฑ๐˜ช๐˜ฏ๐˜ค๐˜ฉ) โฃ
  • Plantain Chips (fair warning I cannot keep these in the house)
  • Grainless Tortilla Chips
  • Candy Coated chocolate peanuts

โฃ๐˜”๐˜บ ๐˜ฎ๐˜ข๐˜ช๐˜ฏ ๐˜ณ๐˜ถ๐˜ญ๐˜ฆ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ถ๐˜ฎ๐˜ฃ ๐˜ฏ๐˜ฐ ๐˜ฎ๐˜ข๐˜ต๐˜ต๐˜ฆ๐˜ณ ๐˜ธ๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ข๐˜ณ๐˜ฆ: always check the ingredients list. The shorter the list the better, and try to go for ingredients you understand & can pronounce. โฃEverything listed is gluten free (I have Celiac) and will all be Gut Protocol approved unless noted.ย โฃ

Here is my updated go-to list ๐Ÿ“š save & for your next trip ๐Ÿ›’

โฃ ๐—ช๐ก๐š๐ญ ๐š๐ซ๐ž ๐ฒ๐จ๐ฎ๐ซ ๐ ๐จ-๐ญ๐จ๐ฌ ๐š๐ญ ๐“๐ซ๐š๐๐ž๐ซ ๐‰๐จ๐žโ€™๐ฌ?! ๐€๐ซ๐ž ๐ฅ๐ข๐ฌ๐ญ๐ฌ ๐ฅ๐ข๐ค๐ž ๐ญ๐ก๐ข๐ฌ ๐ก๐ž๐ฅ๐ฉ๐Ÿ๐ฎ๐ฅ? โฃ

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3 things you think are healthy but are hurting your weight lossโ€ฆ

I hear this all the time.
“Iโ€™m doing everything right and Iโ€™m not losing weight.”
Oftentimes it feels like weโ€™re making healthy choices but not seeing the progress weโ€™d like.
Here are 3 triggers that can impact our gut health AND when our gut health is compromised and can become even more difficult to lose weight and reach our goals (hello bloating, gas, cravings, skin problems, & more).
1๏ธโƒฃ Consuming foods we think are โ€œhealthyโ€ but we have an undiagnosed sensitivity to. For many this can be a dairy sensitivity, gluten or other common trigger foods that are causing bloat and inflammation in our bodies.
2๏ธโƒฃ Artificial Sweeteners or other โ€œdiet foodsโ€. Now look in small doses these are perfectly fine and there is no evidence that they cause any health issues. But with over consumption and for certain individuals, these can wreak mega havoc on our digestion and gut, and lead to further bloating, cravings, and some other not so pleasant side effects. Something else I see a lot is the โ€œketoโ€ diet foods which are typically high in fat and calories and not quite as โ€œhealthyโ€ as we think.
3๏ธโƒฃ Overtraining and lack of recovery. This is a tricky one, we think running more, or pushing hard in the gym will yield better or faster results but thatโ€™s simply not the case. If we never give our bodies the time to rest and recover like we need, our bodies remain in a stressed out state, our hormones are out of whack, and we often donโ€™t see the results we crave.
Are you doing any of these? I know I can certainly stand to work on ditching some more of my artificial sweetener packed foods. What about you?! ๐Ÿญ
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Win Today Only

Confession: this past month Iโ€™ve been a trainwreck. ๐Ÿš‚
I always have a hard time admitting it, but reality is I struggle too and this time was bad.
Missing workouts, diet off the rails, anxiety as my new best friend, weight gain, and uprooting my life has pulled me a bit off track.
But right now, Iโ€™m using one of my favorite strategies to get myself back on track.
Win today only. ๐Ÿ™Œ
Iโ€™m not stressing over the week, Iโ€™m not stressing over what Iโ€™ll do in two weeks when I move again, Iโ€™m not even focusing on what the number on the scale will be tomorrow. Iโ€™m just prioritizing today.
Iโ€™m pushing myself to exercise even & especially when I donโ€™t feel like it.
Iโ€™m getting in my steps.
Iโ€™m pre logging my food and literally focusing on winning one meal at a time.
And most importantly Iโ€™m giving myself grace. I canโ€™t undo whatโ€™s done and reality is I simply had other priorities for a bit, but now is a chance to get back to me and Iโ€™m embracing it. Iโ€™m not doing anything drastic, crazy restrictive, and am still prioritizing rest & recovery.
One day at a time. Win today only. ๐Ÿ™Œ
Anyone else recommitting with me?
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