Food for Thought…

๐ˆ๐Ÿ ๐ฒ๐จ๐ฎโ€™๐ซ๐ž ๐œ๐ก๐จ๐จ๐ฌ๐ข๐ง๐  ๐ญ๐จ ๐๐จ ๐ฌ๐จ๐ฆ๐ž๐ญ๐ก๐ข๐ง๐  ๐ฒ๐จ๐ฎ ๐ค๐ง๐จ๐ฐ ๐ข๐ฌ ๐ฎ๐ง๐ก๐ž๐š๐ฅ๐ญ๐ก๐ฒ ๐ข๐ญ ๐ข๐ฌ ๐ฌ๐ž๐ซ๐ฏ๐ข๐ง๐  ๐ฒ๐จ๐ฎ ๐ข๐ง ๐ฌ๐จ๐ฆ๐ž ๐ฐ๐š๐ฒ. โฃ
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๐˜™๐˜ฆ๐˜ข๐˜ฅ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ข๐˜จ๐˜ข๐˜ช๐˜ฏ. โฃ
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We know our daily Starbucks addiction isnโ€™t getting us closer to our weight loss goal, but we continue to cling to that habit. โฃ
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๐˜ž๐˜ฉ๐˜บ? โฃ
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Because in some way itโ€™s serving you. โฃ
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Whether itโ€™s your morning wake up jolt. โฃ
The one reward you treat yourself with. โฃ
Or the one time you feel warm and cozy all day. โฃ
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It has a purpose and in order to get to the bottom of how to change that behavior we need to first figure out how it is serving you.โฃ
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Then we can start to seek to gain that same benefit in some other, healthier way. โฃ
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Weโ€™re very quick to judge ourselves for doing the things we shouldnโ€™t be, but itโ€™s rare we actually stop to look at why theyโ€™re actually serving us. โฃ
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When we choose observation over judgment we can start to make positive steps towards actually changing the not so positive behaviors that are serving us in some way. โฃ
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Little mindset hack for your Tuesday and reminder to show yourself compassion and grace instead of constant grit, judgment and negativity. โฃ
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๐˜‹๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ข๐˜ฏ ๐˜ถ๐˜ฏ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ๐˜บ ๐˜ฉ๐˜ข๐˜ฃ๐˜ช๐˜ต ๐˜บ๐˜ฐ๐˜ถโ€™๐˜ณ๐˜ฆ ๐˜ค๐˜ญ๐˜ช๐˜ฏ๐˜จ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ? ๐˜ˆ๐˜ฏ๐˜บ ๐˜ต๐˜ฉ๐˜ฐ๐˜ถ๐˜จ๐˜ฉ๐˜ต๐˜ด ๐˜ฐ๐˜ฏ ๐˜ฉ๐˜ฐ๐˜ธ ๐˜ช๐˜ต ๐˜ฎ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ฃ๐˜ฆ ๐˜ด๐˜ฆ๐˜ณ๐˜ท๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถ?

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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

ย 

Skillet Shrimp Stir Fry

Easiest Skillet Dinner ever!!!!

In a skillet you’ll cook up 1 bag of frozen cauliflower rice, add in 200 grams of shredded carrots (about 2 cups), and coconut aminos.

Mix in 2 servings of precooked shrimp, and 1 cup of black beans.

Once everything has combined, you’ll crack one egg in the middle and let it scramble.

Super easy fried rice without the rice! Gluten free & so good! It made 2 servings for me!

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30 Days To Your 5K

Ever want to run a 5K but weren’t sure where to start?

Over the next 30 days we will work our way through this program!

What is 30 Day Breakaway?

30 Day Breakaway is a running and resistance-training challenge made for rapid results. Your goal? Complete a 5K on day 30.

Youโ€™ll lift to build lean muscle and then head out for runs with Idalis in your ear as she guides you every step of the way.

This dynamic combo of running and resistance training will help you incinerate fat as you build strength, endurance, speed, and total-body power.

Raining or snowing outside? No problem.

Just follow Idalis from your treadmill as she runs through beautiful landscapes, or substitute any run with the Rainy Day Cardio workout for a killer calorie burn in under 20 minutes.

These training sessions with a renowned track star wonโ€™t just get you a slimmer, more athletic body.

By the end, youโ€™ll be able to say you ran a 5K โ€” and have the results to prove it.

Who Is Idalis Velazquez?

Idalis is a NASM-certified personal trainer and creator of Beachbodyโ€™s Spanish-language program, Mes de Mรกs.

Sheโ€™s been a dedicated athlete since her days in Puerto Rico, where she ranked nationally as a track-and-field star for 10 years.

Now Idalis is going back to her running roots to show whatโ€™s possible when you tap into your own inner runner.

In the 30 Day Breakaway, sheโ€™ll be running some of the most beautiful landscapes to inspire you to do the same โ€” to go out for a run and break away from all the noise โ€” and get transformative results in just 30 days.