Category Archives: Miscellaneous

How to make peace with your trigger foods…

Have you ever had that food that you just can’t seem to control yourself around? 

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You do well all day and your nighttime sugar fix is your weakness? 
You can’t keep M & Ms in the house cause you’ll eat the whole bag? 
You know a jar of peanut butter never lasts long because you’re supposed to be an adult, but you’re eating the jar with a fork for dinner on a Tuesday? 

Want to know one of my favorite hacks to help my clients “gain control” around these foods?

Foods in fact, they typically deem “off limits”, “bad” or feel like they can’t keep in the house… 

Actually eat them. 

Now I know that sounds crazy, and trust me that doesn’t have to mean that you’re ready just yet to grab a handful of m&m’s from the bag in the pantry, but here’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. 
  2. Allow yourself to have these foods in a manner that you can feel more in control around them. 

We can do this in a few ways: 

For some it’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. 

For others, it’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 “struggle” with the more in control we’ll feel around them, BUT one of the biggest things I’ve learned is we need to do it in the approach that’s right for you. 

Because reality is, if you told me to just intuitively eat from a bag of peanut butter cups in my cabinet, they’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. 

When it comes to weight loss…

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

Let’s focus on normalizing all foods. Removing the judgment and giving ourselves grace. I’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 Joe’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 ⁣
  • Bell Pepper Trio ⁣
  • Mexican Cauliflower Rice (It’s SPICY) ⁣
  • Riced Cauliflower Stir Fry
  • Colorful Carrot Coins ⁣
  • Rainbow Cauliflower Florets ⁣
  • Fine Green Beans
  • Organic Green Vegetable Foursome
  • Shakshuka Starter
  • Organic Wild Blueberries
  • Dark Sweet Pitted Cherries
  • Organic Frozen Strawberries
  • Organic Mixed Berry Blend

Fresh Vegetables: 

  • Jicama Wraps ⁣
  • Jicama Sticks
  • Fresh greens (Organic 𝘣𝘢𝘣𝘺 𝘴𝘱𝘪𝘯𝘢𝘤𝘩 & 𝘣𝘢𝘣𝘺 𝘢𝘳𝘶𝘨𝘶𝘭𝘢 𝘢𝘳𝘦 𝘮𝘺 𝘧𝘢𝘷𝘰𝘳𝘪𝘵𝘦𝘴) ⁣
  • Organic Broccoli Slaw
  • Kohlrabi Noodles
  • Ready Veggies
  • Sprinkles Teeny Tomatoes
  • Murasaki Sweet Potatoes
  • Petite Rainbow Carrots ⁣
  • 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: 

  • GT’s Kombucha (I love the gingerade)
  • Cauliflower Gnocchi ⁣
  • Frozen Shrimp Stir Fry (𝘴𝘶𝘤𝘩 𝘢𝘯 𝘦𝘢𝘴𝘺 𝘮𝘢𝘤𝘳𝘰 𝘧𝘳𝘪𝘦𝘯𝘥𝘭𝘺 𝘮𝘦𝘢𝘭 𝘧𝘰𝘳 𝘸𝘩𝘦𝘯 𝘺𝘰𝘶’𝘳𝘦 𝘪𝘯 𝘢 𝘱𝘪𝘯𝘤𝘩) ⁣
  • Plantain Chips (fair warning I cannot keep these in the house)
  • Grainless Tortilla Chips
  • Candy Coated chocolate peanuts

⁣𝘔𝘺 𝘮𝘢𝘪𝘯 𝘳𝘶𝘭𝘦 𝘰𝘧 𝘵𝘩𝘶𝘮𝘣 𝘯𝘰 𝘮𝘢𝘵𝘵𝘦𝘳 𝘸𝘩𝘦𝘳𝘦 𝘺𝘰𝘶 𝘢𝘳𝘦: always check the ingredients list. The shorter the list the better, and try to go for ingredients you understand & can pronounce. ⁣Everything listed is gluten free (I have Celiac) and will all be Gut Protocol approved unless noted. ⁣

Here is my updated go-to list 📚 save & for your next trip 🛒

⁣ 𝗪𝐡𝐚𝐭 𝐚𝐫𝐞 𝐲𝐨𝐮𝐫 𝐠𝐨-𝐭𝐨𝐬 𝐚𝐭 𝐓𝐫𝐚𝐝𝐞𝐫 𝐉𝐨𝐞’𝐬?! 𝐀𝐫𝐞 𝐥𝐢𝐬𝐭𝐬 𝐥𝐢𝐤𝐞 𝐭𝐡𝐢𝐬 𝐡𝐞𝐥𝐩𝐟𝐮𝐥? ⁣

 

3 things you think are healthy but are hurting your weight loss…

I hear this all the time.
“I’m doing everything right and I’m not losing weight.”
Oftentimes it feels like we’re making healthy choices but not seeing the progress we’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).
1️⃣ Consuming foods we think are “healthy” 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.
2️⃣ Artificial Sweeteners or other “diet foods”. 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 “keto” diet foods which are typically high in fat and calories and not quite as “healthy” as we think.
3️⃣ 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 that’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 don’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?! 🍭
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Win Today Only

Confession: this past month I’ve been a trainwreck. 🚂
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, I’m using one of my favorite strategies to get myself back on track.
Win today only. 🙌
I’m not stressing over the week, I’m not stressing over what I’ll do in two weeks when I move again, I’m not even focusing on what the number on the scale will be tomorrow. I’m just prioritizing today.
I’m pushing myself to exercise even & especially when I don’t feel like it.
I’m getting in my steps.
I’m pre logging my food and literally focusing on winning one meal at a time.
And most importantly I’m giving myself grace. I can’t undo what’s done and reality is I simply had other priorities for a bit, but now is a chance to get back to me and I’m embracing it. I’m not doing anything drastic, crazy restrictive, and am still prioritizing rest & recovery.
One day at a time. Win today only. 🙌
Anyone else recommitting with me?
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Got Sugar Cravings?

𝗪𝐡𝐚𝐭 𝐦𝐚𝐲 𝐛𝐞 𝐬𝐩𝐢𝐤𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐛𝐥𝐨𝐨𝐝 𝐬𝐮𝐠𝐚𝐫… ⁣
𝘩𝘪𝘯𝘵: 𝘪𝘵’𝘴 𝘯𝘰𝘵 𝘤𝘢𝘯𝘥𝘺 ⁣🍭
I know insulin resistance is a very trendy topic right now, and one of the most frequent complaints I hear from clients is that they just can’t kick their sweet tooth. ⁣
But here’s something interesting that might be raising your blood sugar & in turn, causing you to crave more sugar. ⁣
While food can be a huge culprit, it may actually have little to do with the food you’re consuming. ⁣
𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝐬𝐨𝐦𝐞 𝐨𝐭𝐡𝐞𝐫 𝐭𝐡𝐢𝐧𝐠𝐬 𝐭𝐡𝐚𝐭 𝐚𝐟𝐟𝐞𝐜𝐭 𝐨𝐮𝐫 𝐬𝐮𝐠𝐚𝐫 𝐥𝐞𝐯𝐞𝐥𝐬:⁣
•Chronic stress ⁣
•Poor sleep ⁣
•Activity level (𝘵𝘰𝘰 𝘭𝘪𝘵𝘵𝘭𝘦 𝘖𝘙 𝘵𝘰𝘰 𝘮𝘶𝘤𝘩) ⁣
•Thyroid or hormonal problems ⁣
•Nutrient deficiencies ⁣
•Mineral imbalances (𝘮𝘢𝘨𝘯𝘦𝘴𝘪𝘶𝘮 & 𝘱𝘰𝘵𝘢𝘴𝘴𝘪𝘶𝘮 𝘩𝘢𝘷𝘦 𝘢𝘯 𝘪𝘯𝘴𝘶𝘭𝘪𝘯 𝘭𝘪𝘬𝘦 𝘦𝘧𝘧𝘦𝘤𝘵 𝘰𝘯 𝘵𝘩𝘦 𝘣𝘰𝘥𝘺) ⁣
The good thing is all of these can be managed with some small lifestyle changes. ⁣
𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝐬𝐨𝐦𝐞 𝐨𝐟 𝐦𝐲 𝐟𝐚𝐯𝐨𝐫𝐢𝐭𝐞𝐬: ⁣
•Mental stress management (𝘺𝘰𝘨𝘢, 𝘫𝘰𝘶𝘳𝘯𝘢𝘭𝘪𝘯𝘨, 𝘴𝘭𝘰𝘵𝘩𝘪𝘯𝘨 𝘵𝘪𝘮𝘦 𝘐 𝘭𝘪𝘬𝘦 𝘵𝘰 𝘤𝘢𝘭𝘭 𝘪𝘵, 𝘪𝘯𝘤𝘰𝘳𝘱𝘰𝘳𝘢𝘵𝘪𝘯𝘨 𝘮𝘰𝘳𝘦 𝘢𝘤𝘵𝘪𝘷𝘪𝘵𝘺 𝘺𝘰𝘶 𝘦𝘯𝘫𝘰𝘺, 𝘦𝘵𝘤…) ⁣
•Get enough quality sleep (𝘐’𝘷𝘦 𝘣𝘦𝘦𝘯 𝘶𝘯𝘱𝘭𝘶𝘨𝘨𝘪𝘯𝘨 𝟹𝟶 𝘮𝘪𝘯𝘶𝘵𝘦𝘴 𝘣𝘦𝘧𝘰𝘳𝘦 𝘣𝘦𝘥 & 𝘢𝘪𝘮𝘪𝘯𝘨 𝘵𝘰 𝘧𝘪𝘯𝘪𝘴𝘩 𝘮𝘺 𝘭𝘢𝘴𝘵 𝘮𝘦𝘢𝘭 𝘢 𝘣𝘪𝘵 𝘦𝘢𝘳𝘭𝘪𝘦𝘳 𝘪𝘯 𝘵𝘩𝘦 𝘦𝘷𝘦𝘯𝘪𝘯𝘨 𝘵𝘰 𝘩𝘦𝘭𝘱) ⁣
•Minimize physical stress (𝘵𝘩𝘪𝘯𝘬 𝘤𝘶𝘵𝘵𝘪𝘯𝘨 𝘣𝘢𝘤𝘬 𝘰𝘯 𝘤𝘢𝘳𝘥𝘪𝘰 𝘪𝘧 𝘺𝘰𝘶’𝘳𝘦 𝘰𝘷𝘦𝘳𝘥𝘰𝘪𝘯𝘨 𝘪𝘵, 𝘱𝘶𝘭𝘭𝘪𝘯𝘨 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘰𝘶𝘵 𝘰𝘧 𝘢 𝘥𝘦𝘧𝘪𝘤𝘪𝘵 𝘪𝘧 𝘺𝘰𝘶’𝘳𝘦 𝘥𝘪𝘦𝘵𝘪𝘯𝘨, 𝘦𝘵𝘤…) ⁣
•Cut back on caffeine ⁣
•Slow down while eating! ⁣
•Less bluelight more SUNLIGHT ⁣
& bonus tip… 1-2 tbs. of ACV 15 minutes before a moderate-high carb meal can take the blood sugar impact down around 25-35%. ⁣
You can also do this after!! Be sure to dilute with some water & drink with a straw 😘
𝘋𝘰 𝘺𝘰𝘶 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘦 𝘸𝘪𝘵𝘩 𝘴𝘶𝘨𝘢𝘳 𝘤𝘳𝘢𝘷𝘪𝘯𝘨𝘴? 𝘞𝘩𝘪𝘤𝘩 𝘰𝘧 𝘵𝘩𝘦𝘴𝘦 𝘥𝘰 𝘺𝘰𝘶 𝘵𝘦𝘯𝘥 𝘵𝘰 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘦 𝘸𝘪𝘵𝘩?! 𝘞𝘩𝘢𝘵 𝘩𝘢𝘣𝘪𝘵𝘴 𝘸𝘰𝘶𝘭𝘥 𝘺𝘰𝘶 𝘭𝘪𝘬𝘦 𝘵𝘰 𝘴𝘵𝘢𝘳𝘵 𝘪𝘯𝘤𝘰𝘳𝘱𝘰𝘳𝘢𝘵𝘪𝘯𝘨?⁣
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