Tag Archives: macro tracking

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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Starvation Mode Doesn’t Exist

โฃ๐˜๐˜ฆ๐˜ณ๐˜ฆโ€™๐˜ด ๐˜ธ๐˜ฉ๐˜ข๐˜ตโ€™๐˜ด ๐˜ฑ๐˜ณ๐˜ฐ๐˜ฃ๐˜ข๐˜ฃ๐˜ญ๐˜บ ๐˜ฉ๐˜ข๐˜ฑ๐˜ฑ๐˜ฆ๐˜ฏ๐˜ช๐˜ฏ๐˜จ… โฃ
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You eat too little. โฃ
You get too hungry. โฃ
You splurge on the weekends. โฃ
You eat too little again. โฃ
You get frustrated youโ€™re not losing weight. โฃ
You splurge on a cheat meal. โฃ
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๐˜š๐˜ฐ๐˜ถ๐˜ฏ๐˜ฅ ๐˜ง๐˜ข๐˜ฎ๐˜ช๐˜ญ๐˜ช๐˜ข๐˜ณ? โฃ
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Eating too little is forcing you into a vicious cycle that is causing you to maintain or slowly gain weight. โฃ
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Stop the deprivation. โฃ
Find balance. โฃ
Make slow and steady progress. โฃ
๐‘๐ž๐ฉ๐ž๐š๐ญ ๐Ÿ๐จ๐ซ๐ž๐ฏ๐ž๐ซ. โฃ
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P.S. if youโ€™re a numbers person something to think about… you think youโ€™re eating 1400 calories a day, and you are Sunday through Thursday.
On the weekends you โ€œsplurgeโ€ and have a 2500 and 3500 calorie day (way easier to do than you think). Your weekly average is now 1857 calories, not a bad thing but likely the culprit of your slowing progress or lack thereof

Why the scale is up….

๐Œ๐จ๐ง๐๐š๐ฒ ๐‘๐ž๐ฆ๐ข๐ง๐๐ž๐ซ ๐ญ๐ก๐š๐ญ ๐—ช๐ž๐ข๐ ๐ก๐ญ ๐†๐š๐ข๐ง ๐๐จ๐ž๐ฌ๐งโ€™๐ญ ๐š๐ฅ๐ฐ๐š๐ฒ๐ฌ ๐ž๐ช๐ฎ๐š๐ฅ ๐…๐š๐ญ ๐†๐š๐ข๐งโ€ฆ โฃ
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๐˜š๐˜ฐ๐˜ฎ๐˜ฆ ๐˜ณ๐˜ฆ๐˜ข๐˜ด๐˜ฐ๐˜ฏ๐˜ด ๐˜ธ๐˜ฉ๐˜บ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ด๐˜ค๐˜ข๐˜ญ๐˜ฆ ๐˜ฎ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ฃ๐˜ฆ ๐˜ถ๐˜ฑ: โฃ
*You drank more or less water โฃ
*You ate more carbs โฃ
*You had more or less sodium โฃ
*You had a tough workout or a rest day โฃ
*Youโ€™re stressed โฃ
*You ate your last meal earlier or later โฃ
*You weighed in earlier or later than usual โฃ
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Scale Fluctuations are normal. โฃ
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๐—ช๐ž๐ข๐ ๐ก๐ญ ๐†๐š๐ข๐ง ๐ข๐ฌ ๐ง๐จ๐ญ ๐…๐š๐ญ ๐†๐š๐ข๐ง ๐Ÿ’›

๐๐ซ๐ž๐š๐ญ๐ก๐ž ๐š๐ง๐ ๐ญ๐ซ๐ฎ๐ฌ๐ญ ๐ญ๐ก๐ž ๐ฉ๐ซ๐จ๐œ๐ž๐ฌ๐ฌ โฃ๐Ÿ™Œ

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The Secret to Weight Loss…

๐˜Ž๐˜ฆ๐˜ต๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ช๐˜ฏ๐˜ต๐˜ฐ ๐˜ข ๐˜ค๐˜ข๐˜ญ๐˜ฐ๐˜ณ๐˜ช๐˜ฆ ๐˜ฅ๐˜ฆ๐˜ง๐˜ช๐˜ค๐˜ช๐˜ต. โฃ
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Unfortunately there is no magical tea, pill, or wrap to get you there, BUT there is some good newsโ€ฆ there are a lot of things you can do to make the weight loss process easier. โฃ
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๐’๐จ๐ฆ๐ž ๐จ๐Ÿ ๐ฆ๐ฒ ๐Ÿ๐š๐ฏ๐จ๐ซ๐ข๐ญ๐ž๐ฌ: โฃ
๐Ÿƒโ€โ™€๏ธ Move more (๐˜ธ๐˜ข๐˜ญ๐˜ฌ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ, ๐˜ฆ๐˜น๐˜ฆ๐˜ณ๐˜ค๐˜ช๐˜ด๐˜ฆ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ, ๐˜ด๐˜ต๐˜ณ๐˜ฆ๐˜ฏ๐˜จ๐˜ต๐˜ฉ ๐˜ต๐˜ณ๐˜ข๐˜ช๐˜ฏ, ๐˜ฆ๐˜ต๐˜ค…) โฃ
๐Ÿ’ฆ Stay hydrated โฃ
๐Ÿซ Incorporate foods you enjoy & crave โฃ
๐Ÿณ Prioritize protein (๐Ÿท ๐˜จ๐˜ณ๐˜ข๐˜ฎ ๐˜ฑ๐˜ฆ๐˜ณ ๐˜ฑ๐˜ฐ๐˜ถ๐˜ฏ๐˜ฅ ๐˜ฐ๐˜ง ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜จ๐˜ฐ๐˜ข๐˜ญ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ช๐˜ด ๐˜ข ๐˜จ๐˜ฐ๐˜ฐ๐˜ฅ ๐˜ด๐˜ต๐˜ข๐˜ณ๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ฑ๐˜ฐ๐˜ช๐˜ฏ๐˜ต) โฃ
๐Ÿฅฆ Choose filling minimally processed foods โฃ
๐Ÿ‡ Increase your fiber intake โฃ
๐Ÿ˜ด Sleep well โฃ
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๐’๐ญ๐จ๐ฉ ๐ฅ๐จ๐จ๐ค๐ข๐ง๐  ๐Ÿ๐จ๐ซ ๐ช๐ฎ๐ข๐œ๐ค ๐Ÿ๐ข๐ฑ๐ž๐ฌ ๐š๐ง๐ ๐๐จ ๐ญ๐ก๐ข๐ง๐ ๐ฌ ๐ญ๐ก๐ž ๐ซ๐ข๐ ๐ก๐ญ ๐ฐ๐š๐ฒ. ๐“๐ก๐ž ๐ซ๐ž๐ฌ๐ฎ๐ฅ๐ญ๐ฌ ๐ฐ๐ข๐ฅ๐ฅ ๐ฅ๐š๐ฌ๐ญ. ๐Ÿ’ช๐Ÿ’•

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Signs you need a diet break…

โฃโฃOver the past 3 months, Iโ€™ve been sharing my daily weigh ins on my stories. โฃโฃ
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As Iโ€™ve been getting closer to my goal, my progress has started to slow and this past week my energy took a nose dive. I knew it was time to do something I donโ€™t think we talk about enoughโ€ฆ โฃ
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๐˜ธ๐˜ฉ๐˜ฆ๐˜ฏ ๐˜ต๐˜ฐ ๐˜ต๐˜ข๐˜ฌ๐˜ฆ ๐˜ข ๐˜ฅ๐˜ช๐˜ฆ๐˜ต ๐˜ฃ๐˜ณ๐˜ฆ๐˜ข๐˜ฌ. โฃโฃ
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Many of us have spent the majority of our lives trying to lose weight, but the reality is, ๐ฒ๐จ๐ฎ๐ซ ๐ฅ๐ข๐Ÿ๐ž ๐ฌ๐ก๐จ๐ฎ๐ฅ๐๐งโ€™๐ญ ๐›๐ž ๐ฌ๐ฉ๐ž๐ง๐ญ ๐จ๐ง ๐š ๐๐ข๐ž๐ญ. โฃโฃ
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This is something super intimidating for me (honestly more scary than losing weight), but I know that itโ€™s necessary. โฃโฃ
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๐˜›๐˜ฉ๐˜ฆ ๐˜ด๐˜ค๐˜ข๐˜ญ๐˜ฆ ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜จ๐˜ฐ ๐˜ถ๐˜ฑ ๐˜ข ๐˜ฃ๐˜ช๐˜ต. โฃโฃ
๐˜โ€™๐˜ฎ ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ฅ๐˜ฐ๐˜ถ๐˜ฃ๐˜ต ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ค๐˜ฆ๐˜ด๐˜ด. โฃโฃ
๐˜’๐˜ฎ ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ฑ๐˜ข๐˜ฏ๐˜ช๐˜ค & ๐˜ธ๐˜ข๐˜ฏ๐˜ต ๐˜ต๐˜ฐ ๐˜จ๐˜ฐ ๐˜ฃ๐˜ข๐˜ค๐˜ฌ ๐˜ต๐˜ฐ ๐˜ข ๐˜ง๐˜ข๐˜ต ๐˜ญ๐˜ฐ๐˜ด๐˜ด ๐˜ฑ๐˜ฉ๐˜ข๐˜ด๐˜ฆ. โฃโฃ
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I’ve decided to share the full process with you, to not only hold myself accountable, but to also hopefully help you understand how to tackle your own journey. โฃ
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๐’๐ญ๐ž๐ฉ ๐Ž๐ง๐ž – โฃHow do you know it’s time for a diet break? โฃ
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Here are some of the signs: โฃโฃ
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*๐˜ ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฆ๐˜ฏ๐˜ฆ๐˜ณ๐˜จ๐˜บ ๐˜ช๐˜ด ๐˜ญ๐˜ฐ๐˜ธ๐˜ฆ๐˜ณ ๐˜ต๐˜ฉ๐˜ข๐˜ฏ ๐˜ฏ๐˜ฐ๐˜ณ๐˜ฎ๐˜ข๐˜ญ โฃโฃ
*๐˜ ๐˜ฐ๐˜ถ ๐˜ข๐˜ณ๐˜ฆ๐˜ฏ’๐˜ต ๐˜ด๐˜ญ๐˜ฆ๐˜ฆ๐˜ฑ๐˜ช๐˜ฏ๐˜จ ๐˜ธ๐˜ฆ๐˜ญ๐˜ญ โฃโฃ
*๐˜ ๐˜ฐ๐˜ถ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ช๐˜ฏ๐˜ค๐˜ณ๐˜ฆ๐˜ข๐˜ด๐˜ฆ๐˜ฅ ๐˜ค๐˜ณ๐˜ข๐˜ท๐˜ช๐˜ฏ๐˜จ๐˜ด & ๐˜ฉ๐˜ถ๐˜ฏ๐˜จ๐˜ฆ๐˜ณ (๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ต๐˜ฉ๐˜ข๐˜ฏ ๐˜ฏ๐˜ฐ๐˜ณ๐˜ฎ๐˜ข๐˜ญ ๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆโ€ฆ ๐˜ช๐˜ตโ€™๐˜ด ๐˜ฑ๐˜ณ๐˜ฆ๐˜ต๐˜ต๐˜บ ๐˜ต๐˜บ๐˜ฑ๐˜ช๐˜ค๐˜ข๐˜ญ ๐˜ต๐˜ฐ ๐˜ง๐˜ฆ๐˜ฆ๐˜ญ ๐˜ข ๐˜ฃ๐˜ช๐˜ต ๐˜ฉ๐˜ถ๐˜ฏ๐˜จ๐˜ณ๐˜บ ๐˜ช๐˜ง ๐˜บ๐˜ฐ๐˜ถโ€™๐˜ณ๐˜ฆ ๐˜ช๐˜ฏ ๐˜ข ๐˜ฅ๐˜ฆ๐˜ง๐˜ช๐˜ค๐˜ช๐˜ต) โฃโฃ
*๐˜ ๐˜ฐ๐˜ถโ€™๐˜ณ๐˜ฆ ๐˜จ๐˜ฆ๐˜ต๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ค๐˜ญ๐˜ฐ๐˜ด๐˜ฆ๐˜ณ ๐˜ต๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜จ๐˜ฐ๐˜ข๐˜ญ ๐˜ข๐˜ฏ๐˜ฅ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ช๐˜ด๐˜ฏโ€™๐˜ต ๐˜ฎ๐˜ฐ๐˜ท๐˜ช๐˜ฏ๐˜จ (๐˜ง๐˜ฐ๐˜ณ ๐˜ญ๐˜ฐ๐˜ฏ๐˜จ๐˜ฆ๐˜ณ ๐˜ต๐˜ฉ๐˜ข๐˜ฏ ๐˜ข ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ ๐˜ฐ๐˜ณ ๐˜ต๐˜ธ๐˜ฐ)โฃโฃ
*๐˜”๐˜ฐ๐˜ต๐˜ช๐˜ท๐˜ข๐˜ต๐˜ช๐˜ฐ๐˜ฏ ๐˜ช๐˜ด ๐˜ญ๐˜ฐ๐˜ธ๐˜ฆ๐˜ณ ๐˜ต๐˜ฉ๐˜ข๐˜ฏ ๐˜ฏ๐˜ฐ๐˜ณ๐˜ฎ๐˜ข๐˜ญ โฃโฃ
*๐˜ ๐˜ฐ๐˜ถ ๐˜ฏ๐˜ฐ๐˜ต๐˜ช๐˜ค๐˜ฆ ๐˜ข ๐˜ญ๐˜ข๐˜ค๐˜ฌ ๐˜ฐ๐˜ง ๐˜ด๐˜ต๐˜ณ๐˜ฆ๐˜ฏ๐˜จ๐˜ต๐˜ฉ & ๐˜ฆ๐˜ฏ๐˜ฆ๐˜ณ๐˜จ๐˜บ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ฐ๐˜ถ๐˜ต๐˜ด โฃโฃ
*๐˜ ๐˜ฐ๐˜ถโ€™๐˜ท๐˜ฆ ๐˜ฃ๐˜ฆ๐˜ฆ๐˜ฏ ๐˜ฐ๐˜ฏ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฅ๐˜ช๐˜ฆ๐˜ต ๐˜ง๐˜ฐ๐˜ณ ๐˜ข ๐˜ด๐˜ช๐˜จ๐˜ฏ๐˜ช๐˜ง๐˜ช๐˜ค๐˜ข๐˜ฏ๐˜ต ๐˜ข๐˜ฎ๐˜ฐ๐˜ถ๐˜ฏ๐˜ต ๐˜ฐ๐˜ง ๐˜ต๐˜ช๐˜ฎ๐˜ฆ (๐Ÿผ-๐Ÿพ ๐˜ฎ๐˜ฐ๐˜ฏ๐˜ต๐˜ฉ๐˜ด) โฃโฃ
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This doesnโ€™t have to be permanent. โฃโฃ
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Something to always remember is there is no deadline to your journey and there is no rush to the finish line. โฃโฃ
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You will forever be evolving and growing so learn to love the process.
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๐ˆโ€™๐ฆ ๐œ๐ฎ๐ซ๐ข๐จ๐ฎ๐ฌ ๐ก๐š๐ฏ๐ž ๐ฒ๐จ๐ฎ ๐ž๐ฏ๐ž๐ซ ๐ญ๐š๐ค๐ž๐ง ๐š ๐๐ข๐ž๐ญ ๐›๐ซ๐ž๐š๐ค? ๐—ช๐ก๐š๐ญ ๐ช๐ฎ๐ž๐ฌ๐ญ๐ข๐จ๐ง๐ฌ ๐๐จ ๐ฒ๐จ๐ฎ ๐ก๐š๐ฏ๐ž? โฃโฃ
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