Author Archives: danielle

I’ve lost weight… now what?!

๐ˆโ€™๐ฏ๐ž ๐ฅ๐จ๐ฌ๐ญ ๐ฐ๐ž๐ข๐ ๐ก๐ญโ€ฆ ๐ง๐จ๐ฐ ๐ฐ๐ก๐š๐ญ? โฃ

โฃI got a great question last week and realized that Iโ€™ve never actually posted about what happens once you lose the weight. โฃ

In fact, I honestly think one of the biggest hurdles for so many is not the actual weight loss itself, but itโ€™s maintaining it. โฃ

Did you know that 6 out of 7 overweight or obese people will lose a significant amount of body weight in their life.โฃโฃ

๐๐ฎ๐ญ ๐ก๐ž๐ซ๐žโ€™๐ฌ ๐ญ๐ก๐ž ๐ฉ๐ซ๐จ๐›๐ฅ๐ž๐ฆ:โฃโฃ

๐Ÿป๐Ÿถ-๐Ÿฝ๐Ÿถ% ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜ณ๐˜ฆ๐˜จ๐˜ข๐˜ช๐˜ฏ ๐˜ข๐˜ญ๐˜ญ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ๐˜ช๐˜ณ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ญ๐˜ฐ๐˜ด๐˜ต ๐˜ธ๐˜ช๐˜ต๐˜ฉ๐˜ช๐˜ฏ ๐˜ข ๐˜บ๐˜ฆ๐˜ข๐˜ณ.โฃโฃ

๐˜ž๐˜ช๐˜ต๐˜ฉ๐˜ช๐˜ฏ ๐Ÿธ ๐˜บ๐˜ฆ๐˜ข๐˜ณ๐˜ด ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ด๐˜ต๐˜ข๐˜ต๐˜ช๐˜ด๐˜ต๐˜ช๐˜ค ๐˜ต๐˜ถ๐˜ณ๐˜ฏ๐˜ด ๐˜ต๐˜ฐ ๐Ÿพ๐Ÿป%. โฃโฃ

๐˜ž๐˜ช๐˜ต๐˜ฉ๐˜ช๐˜ฏ ๐Ÿน ๐˜บ๐˜ฆ๐˜ข๐˜ณ๐˜ด ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ด๐˜ต๐˜ข๐˜ต๐˜ช๐˜ด๐˜ต๐˜ช๐˜ค ๐˜ต๐˜ถ๐˜ณ๐˜ฏ๐˜ด ๐˜ต๐˜ฐ ๐Ÿฟ๐Ÿป%.*โฃโฃ

Whatโ€™s scarier, is of those who regain the weight, one third to two thirds will increase to a weight higher than they originally started.*โฃโฃโฃ*๐˜š๐˜ต๐˜ข๐˜ต๐˜ด ๐˜ง๐˜ณ๐˜ฐ๐˜ฎ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ด๐˜ถ๐˜ฑ๐˜ฆ๐˜ณ ๐˜ด๐˜ฎ๐˜ข๐˜ณ๐˜ต ๐˜“๐˜ข๐˜บ๐˜ฏ๐˜ฆ ๐˜•๐˜ฐ๐˜ณ๐˜ต๐˜ฐ๐˜ฏ. ๐˜ โ€™๐˜ข๐˜ญ๐˜ญ ๐˜ฏ๐˜ฆ๐˜ฆ๐˜ฅ ๐˜ต๐˜ฐ ๐˜ง๐˜ฐ๐˜ญ๐˜ญ๐˜ฐ๐˜ธ ๐˜ฉ๐˜ช๐˜ฎโฃ

So once you get to your goal, what do you do to stay there? โฃ

๐‡๐ž๐ซ๐ž ๐š๐ซ๐ž ๐ฌ๐จ๐ฆ๐ž ๐จ๐Ÿ ๐ฆ๐ฒ ๐Ÿ๐š๐ฏ๐จ๐ซ๐ข๐ญ๐ž ๐ญ๐ข๐ฉ๐ฌ: โฃ

  1. ๐˜Š๐˜ฐ๐˜ฏ๐˜ต๐˜ช๐˜ฏ๐˜ถ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ช๐˜ฎ๐˜ฑ๐˜ญ๐˜ฆ๐˜ฎ๐˜ฆ๐˜ฏ๐˜ต ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฉ๐˜ข๐˜ฃ๐˜ช๐˜ต๐˜ด ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ฉ๐˜ฆ๐˜ญ๐˜ฑ๐˜ฆ๐˜ฅ ๐˜บ๐˜ฐ๐˜ถ ๐˜ญ๐˜ฐ๐˜ด๐˜ฆ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ช๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ง๐˜ช๐˜ณ๐˜ด๐˜ต ๐˜ฑ๐˜ญ๐˜ข๐˜ค๐˜ฆ. That means if you were tracking macros, initially you probably will still want to track at least for the short term. If you were consuming vegetables with every meal, keep doing so. If drinking water and walking help you tons, keep up the chugging and steps. โฃ
  2. โฃ๐˜Š๐˜ฐ๐˜ฏ๐˜ต๐˜ช๐˜ฏ๐˜ถ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ฎ๐˜ฐ๐˜ฏ๐˜ช๐˜ต๐˜ฐ๐˜ณ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต, ๐˜ฑ๐˜ณ๐˜ฐ๐˜จ๐˜ณ๐˜ฆ๐˜ด๐˜ด ๐˜ฑ๐˜ช๐˜ค๐˜ด, ๐˜ฐ๐˜ณ ๐˜ฎ๐˜ฆ๐˜ข๐˜ด๐˜ถ๐˜ณ๐˜ฆ๐˜ฎ๐˜ฆ๐˜ฏ๐˜ต๐˜ด. Give yourself some data points to continue to track. Understand that maintenance is a range and it may mean you fluctuate up and down between 3-5 lbs, but if you start to notice more weight than youโ€™d like creeping back on, you can go back to the same strategies and habits you once used to lose the weight. โฃ
  3. ๐˜š๐˜ญ๐˜ฐ๐˜ธ๐˜ญ๐˜บ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ด๐˜ต๐˜ณ๐˜ข๐˜ต๐˜ฆ๐˜จ๐˜ช๐˜ค๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ข๐˜ญ๐˜ญ๐˜ฐ๐˜ธ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ๐˜ด๐˜ฆ๐˜ญ๐˜ง ๐˜ต๐˜ฐ ๐˜ค๐˜ฐ๐˜ฏ๐˜ด๐˜ถ๐˜ฎ๐˜ฆ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ. Everyone will choose to do this in a different way but reality is your maintenance needs are probably a bit higher than your weight loss needs. You can choose to slowly reverse diet your calories up to maintenance, you can give yourself a few higher calorie days (๐˜ฎ๐˜ข๐˜ฏ๐˜บ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ฅ๐˜ฐ ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ๐˜ฆ๐˜ฏ๐˜ฅ๐˜ด), or you can even give yourself a little wiggle room when it comes to tracking, and take some untracked days during the week. โฃ
  4. ๐˜Š๐˜ฐ๐˜ฏ๐˜ต๐˜ช๐˜ฏ๐˜ถ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ฑ๐˜ณ๐˜ช๐˜ฐ๐˜ณ๐˜ช๐˜ต๐˜ช๐˜ป๐˜ฆ ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ค๐˜ฉ๐˜ฐ๐˜ฐ๐˜ด๐˜ฆ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฆ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ฉ๐˜ข๐˜ฃ๐˜ช๐˜ต๐˜ด ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ฎ๐˜ข๐˜ฌ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฃ๐˜ฐ๐˜ฅ๐˜บ ๐˜ง๐˜ฆ๐˜ฆ๐˜ญ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฃ๐˜ฆ๐˜ด๐˜ต. This means things like consuming lots of plant based whole foods, limiting the processed stuff, drinking plenty of water, consuming enough protein etcโ€ฆ because healthy habits are healthy habits, regardless of if weโ€™re trying to lose weight or not. โฃ

โฃ๐“๐ก๐ž ๐›๐จ๐ญ๐ญ๐จ๐ฆ ๐ฅ๐ข๐ง๐ž, ๐ข๐ฌ ๐ญ๐ก๐ข๐ฌ: we want to be sure weโ€™re addressing all of the habits and strategies we’ve used to hopefully sustainably lose the weight and continue to implement them. From there, and with time, the more confidence you gain in your ability to maintain, the more we can begin to think about things like transitioning away from tracking, or eating more mindfully or intuitively. โฃ

Just remember, t๐ก๐ž ๐›๐ž๐ฌ๐ญ ๐๐ข๐ž๐ญ ๐š๐ง๐ ๐ฐ๐ž๐ข๐ ๐ก๐ญ ๐ฅ๐จ๐ฌ๐ฌ ๐ฉ๐ฅ๐š๐ง ๐ข๐ฌ ๐ญ๐ก๐ž ๐จ๐ง๐ž ๐ญ๐ก๐š๐ญ ๐ฒ๐จ๐ฎ ๐œ๐š๐ง ๐›๐ž ๐œ๐จ๐ง๐ฌ๐ข๐ฌ๐ญ๐ž๐ง๐ญ ๐ฐ๐ข๐ญ๐ก.ย  If you choose the right path, maintaining your success should be a piece of cake (๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ข๐˜ฏ ๐˜ฐ๐˜ค๐˜ค๐˜ข๐˜ด๐˜ช๐˜ฐ๐˜ฏ๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ฆ๐˜ฏ๐˜ซ๐˜ฐ๐˜บ ๐˜ฐ๐˜ฏ๐˜ค๐˜ฆ ๐˜ช๐˜ฏ ๐˜ข ๐˜ธ๐˜ฉ๐˜ช๐˜ญ๐˜ฆ ๐˜ง๐˜ณ๐˜ฆ๐˜ฆ ๐˜ฐ๐˜ง ๐˜จ๐˜ถ๐˜ช๐˜ญ๐˜ต) โฃ

โฃGot questions on maintenance? How can I help? โฃ

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๐.๐’. if you ever need help transitioning into maintenance, I would love to help. Always a message away. โฃ

The problem with weight loss…

We think weight loss fixes everything when in reality it simply exposes all of the things you need fixedโ€ฆ
What weight loss exposed for me:
๐ŸฅฆA whole host of gut and hormonal issues.
๐ŸซA poor relationship with food, emotional eating, and sugar.
๐Ÿ‹๐Ÿปโ€โ™€๏ธIncreased stress, cortisol, and a dependency on fitness.
I shared that quote last week primarily because it rang so true for me. Reality is, I lost quite a bit of weight during a time when the world felt very out of control.
I was able to prioritize my own health, take control of my nutrition, and really get through a very tough time in one piece by focusing on my body both inside and out.
BUT attempting to maintain that super lean body also exposed some harsh realities for me that became even more apparent over the past several months with heightened anxiety, a move, and major changes to my routine.
Now, Iโ€™m working towards finding a happy medium on my journey.
Iโ€™ve been figuring out some causes of bloat & digestion issues along with hoping to repair some hormonal issues through my diet (AKA gut protocol came at the perfect time).
Iโ€™m working on repairing my relationship with food, finding balance on my journey, and managing stress and emotions in practical ways.
Iโ€™m working on slowing down my fitness while still prioritizing health in a way that feels good and enjoyable to me.
These past three months have been a whirlwind but Iโ€™m grateful that theyโ€™re forcing me into action. I share this because I know so many have lofty weight loss goals, and we also assume that once weโ€™re there, happiness will ensue.
I want to encourage you though to work on seeking happiness and health first and trusting that the perfect body FOR YOU will follow. It may look a bit different than you expected BUT once you find that happiness youโ€™ve been searching for it probably wonโ€™t matter one bit.
Health and happiness first โ†’ weight loss second ๐Ÿ’–
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Your Gluten Free Guide

So you want to go gluten free?! ๐Ÿž๐Ÿฅฏ๐Ÿ 
I know making any sort of changes to your diet can be overwhelming. If youโ€™re experiencing bloating, gas, tummy issues, etcโ€ฆ and find itโ€™s often linked to the timing of carb heavy foods (think breads, pastas, etcโ€ฆ) it might make sense to temporarily eliminate it to see if it clears up.
Now I know, easier said than done, right?
I was diagnosed with Celiac Disease about 10 years ago after growing up eating ALL the wheat and it was certainly a lifestyle overhaul in the beginning but I promise it gets easier. As Iโ€™m walking our ladies through our newest gut protocol program, Iโ€™m starting to remember some of the things that helped me when getting started.
Here are some of my favorite tips:
1๏ธโƒฃ Become an ingredient investigator. Start to get REALLY comfortable reading the ingredient label. If thereโ€™s anything in question google it and be sure it doesnโ€™t contain gluten. You can also check the allergen statement which should indicate if it contains wheat or any traces of it.
2๏ธโƒฃ Get familiar with the many hidden names for gluten. Itโ€™s not just wheat. It can show up as anything from barley, rye, malt, farina, bulgur, couscous, kamut, etcโ€ฆ (I posted a cheat sheet over on my IG to help with this!)
3๏ธโƒฃ Be mindful of crosscontaimination. Oats are typically crosscontaiminated with wheat so we want to look for certified gluten free oats. Same thing goes for lentils (rather random). Another thing to think about is cross contamination at home and at restaurants. If youโ€™re toasting your gluten free bread after your childโ€™s whole wheat toast, you might be getting some gluten in your system.
4๏ธโƒฃ Focus on whole foods. When youโ€™re consuming things like fruits, vegetables, healthy fats, lean proteins, and gluten free whole grains it becomes really easy to navigate and stick to naturally gluten free foods. Plus, when we focus on what weโ€™re adding in vs. taking out, itโ€™s always helpful for our mindset.
5๏ธโƒฃ Remember that just because something is gluten free doesnโ€™t mean itโ€™s healthy. A lot of gluten free forms of our favorite foods are heavily processed, high in sugar, and low in fiber. Read your labels, pay attention to how your foods make you feel, and aim to stick to naturally gluten free whole foods as much as possible.
Are you gluten free? Any questions for me on going gluten free? Or are you looking for a gluten free swap for your favorite? Fill me in, Iโ€™m always happy to help!
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High Protein Dirt Cake Bowl

IMG_4667ย If you loved dirt & worms as a kid you have to try this protein packed snack! What I love is it feels like a sweet treat BUT it’s also packed with filling protein to actually keep you full & satisfied and keep blood sugar stable.

Ingredients:ย 

  • 6 oz plain nonfat Greek yogurt
  • 8 grams Simply Delish Vanilla or Chocolate Pudding Mix
  • 2 tbs. Coconut Whipped Topping (or cool whip)
  • 1 crushed up Goodie Girl Gluten Free Thin Mint Cookies

Directions:ย 

  1. Mix together your Greek yogurt, coconut whip, and pudding mix until well combined.
  2. Pop in the freezer for 10-20 minutes or the refrigerator for 30-60 minutes.
  3. Top with your crushed up cookie & enjoy!

Tag me if you give it a try!ย 

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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