Category Archives: Nutrition

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? ⁣

 

Meal Prep Monday

Weekly Meal Prep! Since y’all always want ideas for food, I wanted to keep these coming! It always takes me about an hour and sets me up for success for the week, and remember it doesn’t have to be fancy! I use loads of frozen fruits & veggies, and pre prepped proteins through the week too.
Here’s what I meal prepped this week:
🫐Breakfasts (gluten free):
✔️Broccoli Slaw: Cooked with coconut aminos (tastes like the inside of a spring roll) and I’ll add eggs in the mornings
✔️Protein Oats: Overnight oats with a twist, I promise I’m sharing the recipe this week.
🍳Proteins
✔️Crockpot Chicken: So easy just put boneless chicken breast in your crockpot, add spices of your choice, ¼ cup water and cook on low 4-6 hours
✔️93% Lean Ground Turkey: Cooked in a skillet
🥦Vegetables
✔️Greek Beans
✔️Cauliflower Rice with Green Beans & Diced Tomatoes: I’ll add ground turkey to these for dinners
✔️Spinach, Arugula, Shredded Carrots, & Tomatoes in the fridge ready for salads
Did you find this helpful? Do you enjoy seeing simple preps like this?
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Life Update

I’ve gained weight these past few months and I’m purposely trying to stay here.
It’s taken me a long time to address this fully because it’s been something I’ve been fighting hard to accept, but this is my reality right now and I’ve decided to embrace it.
I’m not really comfortable in my skin. I’ve been battling the mess that is my hormones, a move, loads of anxiety, medication induced depression, you name it I’ve faced it. My hunger ramped up, I’ve tried to find a healthier relationship with food and in turn have gained a good bit of weight.
And you better believe I’ve schemed up all the diets, tactics and things to do to get back to where I’d like to be, but reality is, it’s not time to get there just yet. So instead of continuing to put up a fight I’m embracing it.
I’m deciding to prioritize my health and mental health over the way I’d really like to look right now and that is entirely okay.
This has been a huge life reminder for me that your body will face many different ups and downs and seasons and we can choose to grit our teeth and fight it, potentially prolonging things further or lean in, accept and learn.
So that’s what I’m choosing to do right now. It’s not easy, it’s been messy, uncomfortable, and took me a long time and a lot of stubbornness to get here, but here we are.
My goal with my social media is to forever be honest and transparent so here’s my update for you ❤. If you’re in a similar spot or the complete opposite spot, know that I’m here for you and we can do it together. One day at a time. ✨
I’m deciding to choose health first & I hope you do the same 😘
Do you have any health goals you’re focusing on right now?
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Full Day of Eating

𝐅𝐮𝐥𝐥 𝐃𝐚𝐲 𝐨𝐟 𝐄𝐚𝐭𝐢𝐧𝐠 (𝘨𝘶𝘵 𝘱𝘳𝘰𝘵𝘰𝘤𝘰𝘭 𝘦𝘥𝘪𝘵𝘪𝘰𝘯) ⁣
I always get asked about what I eat in a day, so I love to share these. Not because I want you to eat exactly like me, but because I like to share that it’s important to actually 𝐅𝐔𝐄𝐋 your body and I know I always get such great ideas from seeing what others are munching on so I like to return the favor. ⁣
𝐀 𝐜𝐨𝐮𝐩𝐥𝐞 𝐭𝐡𝐢𝐧𝐠𝐬 𝐭𝐡𝐚𝐭 𝐡𝐞𝐥𝐩 𝐦𝐞 𝐭𝐨𝐧𝐬: ⁣
1️⃣ I like to pre plan my days at least the night before so I go into the day with a game plan. ⁣
2️⃣ I typically prep my staples on the weekend (𝘵𝘩𝘪𝘯𝘨𝘴 𝘭𝘪𝘬𝘦 𝘷𝘦𝘨𝘦𝘵𝘢𝘣𝘭𝘦𝘴, 𝘱𝘳𝘰𝘵𝘦𝘪𝘯𝘴, 𝘨𝘳𝘢𝘪𝘯𝘴, 𝘦𝘵𝘤…) so that I can mix and match during the week. ⁣
3️⃣ Vegetables. I eat a ton of them, not only because I know they’re great for me and my gut, but they also help to keep me full and satisfied. If you can make at least half your meal vegetables for at least two of your meals, I’d say you’re doing great. ⁣
𝘈𝘳𝘦 𝘴𝘩𝘢𝘳𝘪𝘯𝘨 𝘥𝘢𝘺𝘴 𝘭𝘪𝘬𝘦 𝘵𝘩𝘦𝘴𝘦 𝘩𝘦𝘭𝘱𝘧𝘶𝘭? 𝘐𝘴 𝘵𝘩𝘦𝘳𝘦 𝘢𝘯𝘺𝘵𝘩𝘪𝘯𝘨 𝘺𝘰𝘶’𝘷𝘦 𝘣𝘦𝘦𝘯 𝘭𝘰𝘷𝘪𝘯𝘨 𝘭𝘢𝘵𝘦𝘭𝘺 𝘵𝘩𝘢𝘵 𝘐 𝘮𝘶𝘴𝘵 𝘵𝘳𝘺? ⁣
𝐏.𝐒. I’m currently going through our newest gut protocol program and feeling amazing. If you’ve been thinking about joining us, this is an example of what a day may look like. We’ll be starting a second round at the end of April if you’d like to join me for it too! ⁣

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Your Gluten Free Guide

So you want to go gluten free?! 🍞🥯🍠
I know making any sort of changes to your diet can be overwhelming. If you’re experiencing bloating, gas, tummy issues, etc… and find it’s often linked to the timing of carb heavy foods (think breads, pastas, etc…) 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 I’m walking our ladies through our newest gut protocol program, I’m starting to remember some of the things that helped me when getting started.
Here are some of my favorite tips:
1️⃣ Become an ingredient investigator. Start to get REALLY comfortable reading the ingredient label. If there’s anything in question google it and be sure it doesn’t contain gluten. You can also check the allergen statement which should indicate if it contains wheat or any traces of it.
2️⃣ Get familiar with the many hidden names for gluten. It’s not just wheat. It can show up as anything from barley, rye, malt, farina, bulgur, couscous, kamut, etc… (I posted a cheat sheet over on my IG to help with this!)
3️⃣ 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 you’re toasting your gluten free bread after your child’s whole wheat toast, you might be getting some gluten in your system.
4️⃣ Focus on whole foods. When you’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 we’re adding in vs. taking out, it’s always helpful for our mindset.
5️⃣ Remember that just because something is gluten free doesn’t mean it’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, I’m always happy to help!
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