Let’s chat a bit about VOLUME. Both of these options are carbohydrate sources. Both contain sugar. One will leave you a whole lot fuller than the other. 🍓
Why?! Strawberries are a much higher volume food (meaning you can eat more for less calories). They’ll still cure your sweet tooth AND they have fiber and more nutrients than the gummy bears, which are straight up sugar. 🍭
Is either a “bad” option? Absolutely NOT. For example, if you’re really craving gummy bears, a small portion may be enough to fix the craving BUT if you’re genuinely hungry or looking for a more regular option to satisfy your sweet tooth with… go for the strawberries.
Little Tip: Try them frozen! They’ll take longer to eat!!
Today I got to welcome a bunch of new ladies to my coaching team and it reminded me of exactly how I felt when I started coaching.
. ✨Kind of lost. ✨Hopeless on my own health & fitness journey. ✨Insecure. ✨Alone.
Never in a million years did I think I would actually be successful with this. Then I learned something…
There were a lot of other ladies out there feeling that exact same way.
Feeling like they were the only ones who struggled with their weight.
The only ones lacking self control with a jar of peanut butter.
The only ones without a “girl gang” of friends.
The only ones completely uncomfortable in their own skin.
My one goal with coaching was never to help people lose weight. It was never to get people super fit with six pack abs. It was not even to educate them about nutrition (even though I love that too).
My number one goal has always been to help women not feel ALONE on their journey and with their struggles. 💕
And now I’m creating a whole community of women who are passionate about doing the same and that is the best feeling in the world. 👯
Trust me, I’ve been there too and I PROMISE you don’t have to go it alone. Just a reminder that you are never ever alone. Always here. 😘
Have you ever felt like a DIET FAILURE? 🙋
For YEARS I was constantly on the search for the next great diet.
I would cut out foods.
I would count calories, macros, containers, ALL the things.
I would OBSESS over my next meal.
I would skip nights out, dinners, or miss out on vacation because of the “diet”.
Then, most often, my stomach would grumble. I’d get stressed. The scale wouldn’t budge. I’d be frustrated and I’d end up knee deep in a jar of peanut butter that was “off limits” an hour earlier.
I always felt like there was something WRONG with me because I couldn’t stick to the diet. Where was my willpower?!
Does any of this sound familiar? 😩
If so I get you and I promise you are not the problem. While most diets in theory will work if you follow them; yes if you follow the grapefruit diet you will lose weight, there’s usually two main problems.
. 1️⃣ They are unrealistic for the long term (i.e. you’re going to get hungry, eat a carb, enjoy dinner out at some point). What you’re following needs to be sustainable for life AKA you don’t gain all the weight back.
AND 2️⃣ They don’t address one of the MAJOR components holding people back from weight loss – MINDSET. Like it or not the majority of people fail on their diet because of their MINDSET and not the diet itself.
So instead of getting derailed by shiny objects, wraps, and skinny teas, focus on making a lifestyle change. Figure out what works for YOU as an individual, and stick with it, change your mindset – change your life. ✌️💕
→ Wants to lose weight, but hate to exercise.
→ Is with me on the emotional eating struggle bus and wants to break free.
→ Works out hard but struggles with nutrition so you never really see the results you crave.
→ Loves food and loves to eat.
→ Are sick and tired of trying ALL the diets and not following through.
→ Don’t do well cutting out food groups, putting foods off limits, and actually want to eat cake on your birthday.
→ Hates to count calories, macros, containers, etc.
→ Cannot exercise due to injury/illness but still wants to lose weight.
→ Are overwhelmed with knowing what to eat or what diet to follow.
I know I can relate to so many of these. I always used to be on the SEARCH for the perfect diet.
Each one would seem amazing… the answer to all my troubles. I’d prep for Monday. Be committed.
And by Friday….. Diet was nonexistent.
If you can relate… I have to share this. I’ve been keeping a secret that I’m too excited not to share. My company is partnering with a registered dietitian and for the very first time I’m going to be able to offer NUTRITION exclusive coaching.
Now this is not your typical nutrition plan. There are no diets. No restrictions. No calorie counting. We’re going to teach you how to eat FOR LIFE and not just a diet.
Introducing…. 2B Mindset, a weight loss program created by Registered Dietitian Ilana Mulhsetin (fun fact: we both share our Master’s of Science in Applied Nutrition from Northeastern University). She has lost 100lbs and been able to keep it off and is sharing the same principles she used to do so within this program.
This program will completely change your mindset about food, your body, and losing weight. Instead of diets that focus on what you can’t eat, this simple and easy approach will have you focused on what you can eat so you feel full, satisfied, and in control without ever counting calories or points or measuring food. You’ll learn Ilana’s favorite tips, tools, and strategies to achieve your weight-loss goals, while still living life to the fullest.
The cool thing is this program does not require counting points, calories, macros, or containers and no food groups are off limits. Exercise is not required to complete the program. It is totally optional, but you can still see amazing results without it!
How is this program different from other diet plans?
This program is not a diet—it’s a mindset. Most diets have an end date. You’ll be shifting the way you think about food so you can use what you learn for the rest of your life.
Most diets require deprivation, and the 2B Mindset will show you how to get to, and maintain, your ideal weight, while eating foods you actually enjoy. You’ll always feel full and satisfied—and happy.
This is also super simple to follow…
• No counting calories, no measuring food, and no using food containers
• No cutting out food groups
• No deprivation or feeling hungry
• Ability to follow the program even when you are at a restaurant, a party, or on vacation! We’ll teach you how!
What will I learn?
You’ll learn about all about nutrition, the purpose of different food groups, and how to enjoy them for maximal weight loss. You’ll also understand the different types of hunger and coping strategies when each one occurs. Once you master the 2B Mindset, it’s yours for life. Losing the weight and keeping it off will be second nature – it will be your new reality – and food will forever remain an enjoyable part of your life.
What will I gain access to?
You’ll gain complete access to all of the 2B Mindset videos along with a tracker, recipe guide, getting started guide, and water bottle, and you’ll also have the option to add on extras.
In addition, you’ll be invited to join our online accountability group to go through the program together. You’ll have support throughout the program and be able to ask questions, share struggles, receive motivation and guidance and more.
We’ll also be meeting weekly for a live video call to get all of your questions answered along with additional coaching and support.
If you’d like to reserve your spot please message me ASAP [email protected] with the subject line: 2B
How can I join?
You have two different package options to join with, depending on your goals and budget. Both will get you access into our online accountability group, along with my coaching throughout the program.
• Streaming access to all of the 2B Mindset videos. 21 short videos that teach the basic principles of the program, including how to understand food groups, what to eat and when, Ilana’s proven secrets to a positive mindset, plus real-life strategies for managing any eating situation (i.e., eating out at restaurants, while on a trip, for vegans/vegetarians, etc.)
5 videos that help address the most common challenges to losing weight and establishing a healthier relationship with food. This is the GAME changer.
15 recipe videos where you’ll learn how to make time-saving, delicious and satisfying meals.
• The 2B Mindset Getting Started Guide.
• The 2B Mindset Go-To Guide. This includes grocery lists, food lists, and more. • Recipe Book with some of Ilana’s favorite quick and easy recipes.
• 90-Day Tracker. • The 2B Mindset Water Bottle.
• Starting on June 4th, access to the videos and tracking via the Beachbody Nutrition+ app. You’ll be able to view all of the 2B Mindset videos and program materials, and will also be able to track your meals and your progress, right on your mobile device (iOS only) • First 30-day supply of Shakeology. • Shakeology Shaker Cup.
All for only $180 USD (order before June 3rd to receive $20 off of this price)
Nutrition & Fitness Bundle
• Streaming access to all of the 2B Mindset videos. • The 2B Mindset Getting Started Guide. • The 2B Mindset Go-To Guide. • Recipe Book with some of Ilana’s favorite quick and easy recipes. • 90-Day Tracker. • The 2B Mindset Water Bottle.
• Starting on June 4th, access to the videos and tracking via the Beachbody Nutrition+ app. • First 30-day supply of Shakeology. • Shakeology Shaker Cup. • Streaming access to Beachbody On Demand (over 400+ workouts streaming digitally online).
All for only $220 USD (order before June 3rd to receive $20 off of this price)
Are you in?!! Please send me an EMAIL to [email protected] ASAP to reserve your spot in our group!
Not only are vegetables packed with nutritional benefits, they’re super high in volume so you can eat ALL the food. 🍴🍴🍴
Here’s an example:
You could choose to eat 1 cup of rice for 170 calories that you’ll probably burn through pretty quickly thanks to the 38 grams of carbs and limited fiber.
You can fill up on many cups of cooked cauliflower rice for way less than 170 calories. You’ll also feel more satisfied because it’s packed with fiber so you’ll digest it nice and slow.
And little secret… it doesn’t taste like vegetables. I am the pickiest eater ever and I love it! It takes on the flavor of whatever you cook it with so you won’t even notice you’re not eating actual rice.
Who’s tried cauliflower rice?! Love it or hate?