Category Archives: Nutrition

Trader Joe’s Staples

โฃI 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. โฃ
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๐˜”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ฃ
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๐‡๐ž๐ซ๐žโ€™๐ฌ ๐ฆ๐ฒ ๐ญ๐ฒ๐ฉ๐ข๐œ๐š๐ฅ ๐ ๐จ-๐ญ๐จ ๐ฅ๐ข๐ฌ๐ญ: โฃ
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๐…๐ซ๐จ๐ณ๐ž๐ง ๐•๐ž๐ ๐ ๐ข๐ž๐ฌ:โฃ
Organic Riced Cauliflower โฃ
Bell Pepper Trio โฃ
Mexican Cauliflower Rice (๐˜๐˜ตโ€™๐˜ด ๐˜ฃ๐˜ข๐˜ค๐˜ฌ๐˜ฐ๐˜ณ๐˜ฅ๐˜ฆ๐˜ณ๐˜ฆ๐˜ฅ ๐˜ถ๐˜ฏ๐˜ต๐˜ช๐˜ญ ๐˜‘๐˜ถ๐˜ฏ๐˜ฆ ๐˜ฃ๐˜ถ๐˜ต ๐˜ ๐˜ญ๐˜ฐ๐˜ท๐˜ฆ ๐˜ช๐˜ต) โฃ
Colorful Carrot Coins โฃ
Rainbow Cauliflower Florets โฃ
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๐…๐ซ๐ž๐ฌ๐ก ๐•๐ž๐ ๐ ๐ข๐ž๐ฌ: โฃ
Jicama Wraps โฃ
Fresh greens (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
Broccoli Slaw, Shredded Brussels Sprouts, & Green Cabbage for stir frys โฃ
Cherry Tomatoes โฃ
Mini Purple Sweet Potatoes to roast in the Air Fryer โฃ
Petite Rainbow Carrots โฃ
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๐๐ซ๐จ๐ญ๐ž๐ข๐ง๐ฌ: โฃ
Pre-grilled or roasted chicken breast โฃ
Liquid Egg Whites โฃ
Turkey Breast โฃ
Almond Milk Mozzarella Shreds โฃ
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๐„๐ฑ๐ญ๐ซ๐š๐ฌ: โฃ
Cauliflower Gnocchi โฃ
Coconut Whipped Cream โฃ
Pre Cooked Rice
Seasonings (๐˜ ๐˜ญ๐˜ฐ๐˜ท๐˜ฆ ๐˜ต๐˜ฉ๐˜ฆ๐˜ช๐˜ณ ๐˜ต๐˜ข๐˜ค๐˜ฐ ๐˜ฎ๐˜ช๐˜น, chili lime & ๐˜ฆ๐˜ท๐˜ฆ๐˜ณ๐˜บ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜ฃ๐˜ถ๐˜ต ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฆ๐˜ญ๐˜ฐ๐˜ต๐˜ฆ ๐˜ด๐˜ฆ๐˜ข๐˜ด๐˜ฐ๐˜ฏ๐˜ช๐˜ฏ๐˜จ) โฃ
Mini Corn Tortillas (๐˜จ๐˜ญ๐˜ถ๐˜ต๐˜ฆ๐˜ฏ ๐˜ง๐˜ณ๐˜ฆ๐˜ฆ & ๐˜ท๐˜ฆ๐˜ณ๐˜บ ๐˜ง๐˜ฆ๐˜ธ ๐˜ช๐˜ฏ๐˜จ๐˜ณ๐˜ฆ๐˜ฅ๐˜ช๐˜ฆ๐˜ฏ๐˜ต๐˜ด) 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
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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
Trader Joe's Must Buys_

Do you crave something sweet after a meal?

โฃIt’s actually not a bad thing. โฃ
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I often hear my clients beating themselves up for their sweet cravings. โฃ
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Reality is, it’s totally normal to crave something sweet after eating something salty and vice versa. โฃ
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The trouble comes when we beat ourselves up for this craving and try everything in our power to not give in. โฃ
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You don’t need a sugar detox. โฃ
You aren’t addicted to sugar. โฃ
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What if instead of fighting yourself, you allowed yourself a small piece of chocolate after you eat… โฃ
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๐ฒ๐จ๐ฎ ๐ž๐ง๐ฃ๐จ๐ฒ๐ž๐ ๐ข๐ญ, ๐ญ๐ซ๐š๐œ๐ค๐ž๐ ๐ข๐ญ, ๐š๐œ๐œ๐จ๐ฎ๐ง๐ญ๐ž๐ ๐Ÿ๐จ๐ซ ๐ข๐ญ, ๐š๐ง๐ ๐ฆ๐จ๐ฏ๐ž๐ ๐จ๐ง. โฃ
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You’d probably crave it a whole lot less, โฃ
you’d take the stigma away from that something sweet, โฃ
and you’d probably start to remove that emotional tie to your food. โฃ
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๐๐ž๐œ๐š๐ฎ๐ฌ๐ž ๐ซ๐ž๐š๐ฅ๐ข๐ญ๐ฒ ๐ข๐ฌ ๐ง๐จ๐ญ ๐จ๐ง๐ž ๐Ÿ๐จ๐จ๐ ๐ข๐ฌ ๐ข๐ง๐ก๐ž๐ซ๐ž๐ง๐ญ๐ฅ๐ฒ ๐ ๐จ๐จ๐ ๐จ๐ซ ๐›๐š๐. The more we can understand that, the more we guilt ourselves into emotionally eating, falling off track, or jumping on and off the dieting train. โฃ
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๐˜Œ๐˜ข๐˜ต ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ค๐˜ฉ๐˜ฐ๐˜ค๐˜ฐ๐˜ญ๐˜ข๐˜ต๐˜ฆ ๐˜ช๐˜ฏ ๐˜ฑ๐˜ฆ๐˜ข๐˜ค๐˜ฆ & ๐˜ฆ๐˜ฏ๐˜ซ๐˜ฐ๐˜บ ๐˜ช๐˜ต. โฃ๐Ÿซ๐Ÿฉ๐Ÿช
๐๐จ ๐ ๐ฎ๐ข๐ฅ๐ญ ๐ง๐ž๐ž๐๐ž๐.
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Can’t stop snacking at home?

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This has been one of the number one struggles I’ve been hearing about over the past year.
โฃWe’re spending a whole lot more time at home and for some it has led to a black hole of snacking and boredom eating throughout the day. โฃ
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Before I dive in, I wanted to share that starting next Monday I’m opening a free 5 day Nutrition Kickstart with some of my favorite tips & tricks for a little spring reset of your diet. If you’d like to join us drop me a ๐Ÿฟ and I’ll get you the link when it’s ready. โฃโฌ‡๏ธ
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Now… let’s chat snacks. Here are some of my favorite times for navigating the snack monster: โฃ
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๐Ÿ. ๐€๐๐๐ซ๐ž๐ฌ๐ฌ ๐ฒ๐จ๐ฎ๐ซ ๐จ๐ฏ๐ž๐ซ๐š๐ฅ๐ฅ ๐ง๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง ๐š๐ง๐ ๐ฅ๐ข๐Ÿ๐ž๐ฌ๐ญ๐ฒ๐ฅ๐ž. Are you getting enough sleep? Drinking enough water? Consuming enough protein (๐˜ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐Ÿท ๐˜จ๐˜ณ๐˜ข๐˜ฎ ๐˜ฑ๐˜ฆ๐˜ณ ๐˜ฑ๐˜ฐ๐˜ถ๐˜ฏ๐˜ฅ ๐˜ฐ๐˜ง ๐˜ฃ๐˜ฐ๐˜ฅ๐˜บ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต)? Eating your vegetables? The more balanced your nutrition & healthier your lifestyle, the less you’ll be reaching for those snacks out of genuine hunger, energy slumps, dehydration, fatigue, etc… โฃ
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๐Ÿ. ๐‚๐จ๐ง๐ญ๐ซ๐จ๐ฅ ๐ฒ๐จ๐ฎ๐ซ ๐„๐ง๐ฏ๐ข๐ซ๐จ๐ง๐ฆ๐ž๐ง๐ญ. Do you have easy healthy snacks you can grab and go readily available? OR is it easier to grab a handful of chips from the cabinet or easter candy from the candy dish. Iโ€™m a huge believer in out of sight out of mind. If you struggle with control around it, keep it out of the house. You ๐‚๐€๐ still have these foods ๐๐”๐“ try to buy them in a single serving when you truly want them, instead of keeping them readily available at home. โฃ
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๐Ÿ‘. ๐Œ๐ข๐ง๐๐Ÿ๐ฎ๐ฅ ๐„๐š๐ญ๐ข๐ง๐ . Slow yourself down & eliminate distractions. Allow yourself to have a snack but make a rule with yourself that you have to portion it out, put it on a plate, and sit down and enjoy it without distractions. That way you’re not restricting yourself from foods ๐๐”๐“ you’re also not munching out of the bag mid netflix binge or IG scroll.โฃ
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4. ๐‡๐š๐ฏ๐ž ๐š ๐ก๐ž๐š๐ฅ๐ญ๐ก๐ฒ ๐ ๐จ-๐ญ๐จ ๐จ๐ฉ๐ญ๐ข๐จ๐ง ๐Ÿ๐ข๐ซ๐ฌ๐ญ. Whether it’s an apple, serving of veggies, or lean protein option, try to fill up on something healthy first, and then give yourself permission to have what it is you’re wanting. At times, you may fill up and not even want the second option. Other times you may realize you don’t even want the apple and really are just looking for a distraction OR you may very well eat the apple and then go for the chips, BUT you’ll likely consume a bit less since you’re already filled up a bit from the good stuff. โฃ
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๐˜๐˜ด ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ฉ๐˜ฆ๐˜ญ๐˜ฑ๐˜ง๐˜ถ๐˜ญ? ๐˜ˆ๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ด๐˜ต๐˜ณ๐˜ถ๐˜จ๐˜จ๐˜ญ๐˜ช๐˜ฏ๐˜จ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ด๐˜ฏ๐˜ข๐˜ค๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ณ ๐˜ฃ๐˜ฐ๐˜ณ๐˜ฆ๐˜ฅ๐˜ฐ๐˜ฎ ๐˜ฆ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ข๐˜ต ๐˜ฉ๐˜ฐ๐˜ฎ๐˜ฆ?
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Meal Prep Monday with some of my Trader Joeโ€™s favorites. ๐Ÿ›

A huge bulk of this was simply prepping some of my favorite frozen staples ahead of time.
And that is one of my biggest tipsโ€ฆ
I used to be so guilty of letting fresh veggies go to waste, sitting on my countertop waiting to be cooked during the week.
Youโ€™ll be ten times more likely to eat your veggies if theyโ€™re easy to grab and go AND you have a plan to make them taste great. Keep it simple, convenient and ready for the week.
โ–ถ๏ธ Frozen turkey burgers cooked on the stove
โ–ถ๏ธ Japanese sweet potatoes (microwaved for 4 minutes & cooked in the air fryer
โ–ถ๏ธ Broccoli Slaw & Mushrooms cooked in a skillet with Braggs Aminos
โ–ถ๏ธ Trader Joeโ€™s Mexican Cauli Rice mixed with a bag of frozen broccoli, frozen Cauli rice, & frozen bell peppers
Whatโ€™s your favorite veggie right now?
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Meal Prep Monday

๐๐ฎ๐Ÿ๐Ÿ๐ž๐ญ ๐’๐ญ๐ฒ๐ฅ๐ž ๐Œ๐ž๐š๐ฅ ๐๐ซ๐ž๐ฉ โฃ
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And even more exciting ๐Ÿ˜‚ I finally got an air fryerโ€ฆ What’s your favorite thing to make in there?! Help me out! โฃ๐Ÿ—
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I wanted to share one of my favorite hacks for meal prep… stop overcomplicating it.
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It doesnโ€™t need to be fancy or elaborate. This whole prep took me under an hour and now I have all of my veggies ready for the week. I can mix and match with seasonings and flavors depending on what Iโ€™m craving each day. โฃ
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๐‡๐ž๐ซ๐žโ€™๐ฌ ๐ฐ๐ก๐š๐ญ ๐ˆ ๐ฆ๐š๐๐ž: โฃ
Mexican Cauliflower Rice โฃ
Mushrooms โฃ
Zucchini Noodles โฃ
Sautรฉed Broccoli Slaw & Green Cabbage โฃ
Cauliflower Rice โฃ
Jicama Fries โฃ
Butternut Squash Fries (๐˜š๐˜ฐ๐˜ฑ๐˜ฉ๐˜ช๐˜ฆ ๐Ÿถ ๐˜ญ๐˜ฐ๐˜ท๐˜ฆ๐˜ด ๐˜ต๐˜ฉ๐˜ฆ๐˜ด๐˜ฆ ๐˜ต๐˜ฐ๐˜ฐ) โฃ
๐—ช๐ก๐š๐ญโ€™๐ฌ ๐จ๐ง ๐ฒ๐จ๐ฎ๐ซ ๐ฆ๐ž๐ง๐ฎ ๐Ÿ๐จ๐ซ ๐ญ๐ก๐ž ๐ฐ๐ž๐ž๐ค?
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