Tag Archives: gluten free

Full Day of Eating

๐…๐ฎ๐ฅ๐ฅ ๐ƒ๐š๐ฒ ๐จ๐Ÿ ๐„๐š๐ญ๐ข๐ง๐  (๐˜จ๐˜ถ๐˜ต ๐˜ฑ๐˜ณ๐˜ฐ๐˜ต๐˜ฐ๐˜ค๐˜ฐ๐˜ญ ๐˜ฆ๐˜ฅ๐˜ช๐˜ต๐˜ช๐˜ฐ๐˜ฏ) โฃ
โฃ
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 itโ€™s important to actually ๐…๐”๐„๐‹ 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. โฃ
โฃ
๐€ ๐œ๐จ๐ฎ๐ฉ๐ฅ๐ž ๐ญ๐ก๐ข๐ง๐ ๐ฌ ๐ญ๐ก๐š๐ญ ๐ก๐ž๐ฅ๐ฉ ๐ฆ๐ž ๐ญ๐จ๐ง๐ฌ: โฃ
1๏ธโƒฃ I like to pre plan my days at least the night before so I go into the day with a game plan. โฃ
2๏ธโƒฃ I typically prep my staples on the weekend (๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ๐˜ด ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ท๐˜ฆ๐˜จ๐˜ฆ๐˜ต๐˜ข๐˜ฃ๐˜ญ๐˜ฆ๐˜ด, ๐˜ฑ๐˜ณ๐˜ฐ๐˜ต๐˜ฆ๐˜ช๐˜ฏ๐˜ด, ๐˜จ๐˜ณ๐˜ข๐˜ช๐˜ฏ๐˜ด, ๐˜ฆ๐˜ต๐˜คโ€ฆ) so that I can mix and match during the week. โฃ
3๏ธโƒฃ Vegetables. I eat a ton of them, not only because I know theyโ€™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, Iโ€™d say youโ€™re doing great. โฃ
โฃ
๐˜ˆ๐˜ณ๐˜ฆ ๐˜ด๐˜ฉ๐˜ข๐˜ณ๐˜ช๐˜ฏ๐˜จ ๐˜ฅ๐˜ข๐˜บ๐˜ด ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ต๐˜ฉ๐˜ฆ๐˜ด๐˜ฆ ๐˜ฉ๐˜ฆ๐˜ญ๐˜ฑ๐˜ง๐˜ถ๐˜ญ? ๐˜๐˜ด ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆ ๐˜ข๐˜ฏ๐˜บ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถ’๐˜ท๐˜ฆ ๐˜ฃ๐˜ฆ๐˜ฆ๐˜ฏ ๐˜ญ๐˜ฐ๐˜ท๐˜ช๐˜ฏ๐˜จ ๐˜ญ๐˜ข๐˜ต๐˜ฆ๐˜ญ๐˜บ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ ๐˜ฎ๐˜ถ๐˜ด๐˜ต ๐˜ต๐˜ณ๐˜บ? โฃ
โฃ
๐.๐’. Iโ€™m currently going through our newest gut protocol program and feeling amazing. If youโ€™ve been thinking about joining us, this is an example of what a day may look like. Weโ€™ll be starting a second round at the end of April if youโ€™d like to join me for it too! โฃ

IMG_4473

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!
Screen Shot 2022-04-02 at 3.17.00 PM

Healthier Nachos

273864583_10100220863691146_9160167558039307165_n

I’ve been absolutely obsessed with these!!! They’re so simple to put together and so filling!

You can tweak them to include your favorites but here’s how I make them.

Slice up 3 small corn tortillas into triangles (I like the Mission street taco gluten free corn tortillas).

In a skillet saute your tortillas until they start to crisp up.

Layer on a baking sheet your tortilla chips, shredded cheese, beans of your choice (I used chickpeas but black beans or pinto beans would be great), lean ground beef, turkey or chicken breast, sliced up tomatoes, shredded carrots, and shredded iceberg lettuce.

Pop into an oven at 400 degrees for 3-4 minutes until your cheese is melted and enjoy.

I sprinkled with Trader Joe’s everything but the elote seasoning but use any seasoning you like.

Do you love nachos too?!

Make Nutrition Convenient

๐’๐ญ๐จ๐ฉ ๐จ๐ฏ๐ž๐ซ๐ญ๐ก๐ข๐ง๐ค๐ข๐ง๐  ๐ฒ๐จ๐ฎ๐ซ ๐ง๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง. โฃ
โฃ
Stop expecting perfection of yourself. โฃ
โฃ
๐˜–๐˜ฏ๐˜ฆ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฃ๐˜ช๐˜จ๐˜จ๐˜ฆ๐˜ด๐˜ต ๐˜ฌ๐˜ฆ๐˜บ๐˜ด ๐˜ต๐˜ฐ ๐˜ด๐˜ฆ๐˜ฆ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฑ๐˜ณ๐˜ฐ๐˜จ๐˜ณ๐˜ฆ๐˜ด๐˜ด ๐˜บ๐˜ฐ๐˜ถโ€™๐˜ฅ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ: โฃ
โฃ
๐๐ž ๐‘๐ž๐š๐ฅ๐ข๐ฌ๐ญ๐ข๐œ. โฃ
โฃ
So many people come to me thinking that they need to completely overhaul their nutrition, never get takeout again, or meal prep an entire gourmet โ€˜cleanโ€™ dinner for every night of the week. โฃ
โฃ
Reality is, the chances of that happening consistently over time are slim to none. โฃ
โฃ
What usually happens is the veggies we never prep go bad on the counter, the chicken breast gets moved to the freezer because you never cook it, and you end up with pizza on Monday night because you have no time to cook. โฃ
โฃ
Instead, I like to focus on making the transition a bit simpler. โฃ
โฃ
Think about convenient healthier options that you can grab and go in a pinch. Stock your freezer with healthy options youโ€™ll actually enjoy and take 2 minutes to prep. โฃ
โฃ
Set yourself up for success instead of having unrealistic expectations and setting yourself up for failure. โฃ
โฃ
Because letโ€™s be real, if you have to choose between pizza and chicken and broccoli, youโ€™ll probably choose the pizza every time. โฃ
โฃ
๐‡๐ž๐ซ๐ž ๐š๐ซ๐ž ๐š ๐œ๐จ๐ฎ๐ฉ๐ฅ๐ž ๐จ๐Ÿ ๐ฆ๐ฒ ๐ญ๐ข๐ฉ๐ฌ: โฃ
๐ŸŒฎCome up with a list of all your go-to options and see if you can start searching for recipes of healthier versions (Pinterest and Instagram are great for this) โฃ
๐ŸฑSpend some time in the freezer aisle of your grocery store and pick up some new healthy options to try. โฃ
๐ŸฅชThink about the places you do tend to get takeout from and have a go-to list of healthy options you can pick up from them in a pinch. โฃ
โฃ
I’ve included a shopping list of some easy, convenient options to stock up on below! SAVE it for your next grocery trip and set yourself up for success.
โฃ
๐˜ž๐˜ฉ๐˜ข๐˜ต’๐˜ด ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜จ๐˜ฐ-๐˜ต๐˜ฐ ๐˜ฆ๐˜ข๐˜ด๐˜บ ๐˜ฅ๐˜ช๐˜ฏ๐˜ฏ๐˜ฆ๐˜ณ ๐˜ฎ๐˜ฆ๐˜ข๐˜ญ?
Copy of Copy of CONSISTENCY