getting back on track | the ✨wellness✨ era ep. 2

Join me for a full week of eating where I ✨accidentally✨ gluten myself and spend the rest of the week eating to feel better again. Every meal is a chance to nourish your body from the inside out so that is what I am doing to nourish my body back to health!

Even as a dietitian myself, we all have “slip ups” when it comes to our diet or workout schedule. You are HUMAN and it is going to happen so allow me to ✨expose✨ myself to give you ideas on how you can get back on track and not judge yourself for it. In this video, I show you how I easily incorporate variety in my diet, examples of quick and simple nutrient dense meals, and make new recipes that are gluten, dairy, and grain free.

Recipes:

Roasted root veggies: https://www.theoriginaldish.com/2019/04/17/roasted-spring-vegetables-with-tarragon-mustard-vinaigrette/?utm_medium=social&utm_source=pinterest&utm_campaign=tailwind_smartloop&utm_content=smartloop&utm_
Lamb chop recipe: https://www.wholekitchensink.com/air-fryer-lamb-chops/
Pear & fennel chicken dish: https://healmedelicious.com/sheet-pan-chicken-with-fennel-and-olives/

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We’re starting off this full week of eating on a Tuesday because I do some of my meal prep on Monday so my first Fresh Start full day of eating of the week actually happens on a Tuesday I start off every single morning with this coconut Colt fermented probiotic yogurt

And this is how I get my probiotics in for the day I don’t know about you but I would much rather get probiotics in a way that tastes like chocolate frosting than taking a capsule so next we have a banana milk collagen chocolate latte situation and this is also my favorite

Way to get in my collagen because it tastes like a mocha latte but it also helps your hair skin and nails so look forward to that every single morning now you see me getting some water I’m putting my shoes on and I am going on a run and this is recently something that

I have started doing and I really wanted to get in some good cardiovascular shape I feel like I haven’t done cardio since I was doing inclin walks during prep and honestly it just feels really good to sweat and to also have a performance related goal I feel like I haven’t had a

Strictly performance related goal since like high school sports soccer and cheerleading because Fitness in terms of bodybuilding is more so physique related and while a bodybuilding prep was so so much fun it’s not the same so right after we go on our run I am going to

Start making breakfast I kind of eat the same breakfast every single day but I switch up little things so that I’m getting some variety in my diet while still keeping it simple so sometimes I’ll switch up the spinach for arugula which you’ll see later on but I usually

Like to make an egg white omelette and I always have at least two eggs for the healthy fats with the choline and I’m also eating a higher fat diet with Hashimoto and supporting hormon related goals getting into in some extra fats and flavor with the vegan caramelized

Onion dip and then I use a copious amount of nutritional yeast packed with B vitamins and it tastes like cheese so you really can’t beat it I put all of that plus some sugar-free ketchup on top of some potatoes and that is my breakfast then I’m going to make my

Creamy that I’m going to have later on in the day I decided to go for more of a tropical Vibe so we have mango and peaches and pineapple and then I’m using some light coconut milk and this metapure protein powder this protein powder is basically like a multivitamin

But also very supportive of liver detoxification Pathways which is again still one of my goals I did a video a couple of weeks ago on how to do a liver detox and what I was doing for my Hashimoto and for my hormones but there are some things that I have continued

Doing in my day-to-day that I feel like just make me overall feel better adding in some lemon and ginger for some more tropical Vibes and then we’re just going to pop it into the freezer until I’m ready for it later one thing that you guys need to understand about my meals

Is that they’re not the most aesthetic they taste incredible but they’re not the most aesthetic so here we have a slightly burnt egg white omelette with spinach with some potatoes on the side we got ketchup nutritional yeast a vegan caramelized onion dip from Trader Joe’s which is so fire and two

Eggs so I’m going to down this get into some studying I’m going through a hormones course and I absolutely love it I think I might be a little bit hungrier today because I did do a run and I haven’t run like that in forever and I also just started a new training block

This week so we will see might need to increase my calories I’m currently eating around like 25 200ish and I’ve been maintaining on that but my goal is to build a little bit of muscle I do have a little bit more expenditure so might go up to like 26 2700 we will See when I tell you guys that I’m going to be giving you the most realistic full day of eating this is it this is one of the meals that I have been vibing with for some time now and it is quite literally a bowl of guacamole topped

With a chicken breast I will say that I’ve been absolutely loving this higher fat diet approach I feel like I have so much more energy I’m eating so much less volume and I feel like it’s really helping out my Hashim Modas as well so along with the higher fat diet I’m also

Eating paleo so I don’t eat gluten or dairy or grains I didn’t think that grain was going to make the biggest difference I thought it was mainly just the gluten and dairy but once I removed rice oh my gosh I feel so much better the only thing that I really really miss

Is oatmeal I did find a Paleo pancake mix that I’m really excited to try I might do that this week and show you guys but I find that since eating higher fat and going paleo that I’m just making better decisions overall because I’m not reaching for like a rice cake or a quick

Carb which is what I used to do when I was more so bodybuilding focused now the chicken breast is chopped we’re going to microwave that but I don’t want to start it yet because we’re going to make The we’re going to get a little fancy today with some kale and then we add the chicken and then I top it with this salsa you literally can’t be upset when you’re eating a bowl of guacamole I ate my whole lunch and realized that I’m still hungry so I’m going to have a

Banana oh my but hole it is creamy time I think Chad and I are going to go to sushi tonight I take him to dinner once a month and he has decided that tonight is the night so made up the creamy this this morning I’m

Going to try it I’ve never made it in a creamy I’ve only had it in a smoothie so I’m Excited I just went through and scraped down the sides I find that it gets stuck there and it’s like icy and it just ruins the whole eating experience so scraped it down we’re going to respin it and see what Happens she is thick and creamy this is so good the tropical fruit with coconut with a little ginger so Gast and it has a scoop of metapure in here which is a protein powder it also contains a full multivitamin as well as different compounds to support your body’s natural detoxification

Process so I find that I feel really good when I eat it I was eating a type of protein powder like that every single day when I was in my liver cleansing protocol and honestly I just really enjoy it and how it makes me feel so I’ve been eating it Since and this is where the Journey Begins this is where I royally myself up and went to Sushi I thought that I could eat some grains I didn’t have that delicious looking roll that Chad had because I knew that that was going to be filled with gluten and soy

And the stuff that I couldn’t have I brought my own coconut aminos I was like this is going to be totally fine totally fine and guess what it wasn’t woke up this morning and felt not good at all maybe like a 4 out of 10 and I Knew by

The time I got home my heart was racing and I had just felt like I had eaten something that my body could not handle So You See Me Go for all of the drinks this morning we have our holy basil tea we have our dandelion root tea to support my liver detoxing whatever

I put into my body having that mocha latte again we still want our hair skin and nail gains but this time I was using milked hazelnuts again really clean ingredients just like to switch up my milks sometimes then we went for some electrolytes because we were going to

The gym this morning and I feel really good when I have electrolytes first thing in the morning I find that it helps me kind of miss that midday crash and give me more sustained energy especially because I don’t drink coffee in the mornings and then I’m taking that

Apple with me in the car on the way to the gym as I mentioned before I do switch up little things in my breakfast so you see here I’m having arugula instead of spinach so that I can be getting some more nutrients I switched up my fat source so we’re having this

Violife cheese again the egg omelette is slightly burnt which by the way if you guys have not had the violife cheese it is my favorite dairyfree cheese I have ever had in my entire life it melts just like normal cheese and the ingredents are coconut oil so I can have it it’s

Not like soy based or anything topping this again with ketchup nutritional yeast and two eggs and that is my Breakfast now this is up number two all in the same day I could tell that creamies were kind of throwing off my digestion but I thought it was just what I was putting into the creamies but no it is the creamy itself so this was my

Last creamy that I have made to date I literally have to get rid of my creamy machine because I can’t have it in the house but we’re having a chocolate and Cherry situation for this evening not going to lie you guys I did have a cup of caffeine

Today after last night I am not feeling too hot so all that I want to give my body is nutrients so we’re making a big old salad for lunch starting with the cruciferous crunch blend from Trader Joe’s this has cruciferous veggies in it which supports the liver in detox

Processes which is everything that my body needs today next we are doing some blueberries which are packed with antioxidants again and very liver protective as well as just overall cell health and like this video if you are team fruit on salad next we’re adding another unsung hero in terms of vegetables and its

Sliced beads so any vegetable that is quote unquote highly pigmented meaning that the color goes from the outside all the way to the inside and it doesn’t change from like skin to flesh is packed with vitamins minerals and polyphenols and are so so good for you think like purple sweet potato beets obviously

Carrots pumpkin stuff like that beets in particular are packed with antioxidants and these fight off free radicals in the body so they’re very protective of your cells and your DNA I personally prefer them pickled but canned works fine beets are a little involved when it comes to cooking

Because you have to like peel them and slice them and roast them and I don’t mind doing that for dinners sometimes but for my lunches I like to keep them really simple and easy for my protein of choice on my salad I’m going to go with some salmon for the Omega-3s for the

Heart healthy fats Omega-3s are also anti-inflammatory now for some fun toppings we’re going to add this pack of artichokes that I got from thve Market they come pre-cooked and pre-seasoned I love artichokes and lastly for the flavor sundried Tato Have you forgotten the icon handbook you said when you’re an icon and I about threw up in my mouth not my fault precisely your fault Actually Oh welcome to the cooking show I like to try and make one to two different recipes throughout the week so that I’m not just eating meal prep it adds a little bit more variety to my meals and it makes life way simpler honestly because I can heat up leftovers and I

Already have the full meal there I also enjoy coming up out of the work hole in the middle of the week to cook and I find it very cathartic for me as a dietician I have always loved to cook and it was something that I used to do

With my mom growing up and she showed me how to cook a bunch of stuff so I love to find new recipes and try different foods that I haven’t had in a while and I haven’t had pears in a minute so I tried this recipe so Chad and I have

This belief that pears are just quite a beta fruit not the best fruit in the world I don’t really know anyone that’s like I’m craving a pear what no dudee n the only thing pears got is DJ colled precisely so I decided that I wanted to cook pears cuz they’re in season it’s

Not very dietician of me to not enjoy a fruit or a vegetable so we roasted it not like we just did but in the oven with fennel and Thyme and lemon juice salt and pepper and some olive oil I paired his with a lemon garlic and basil

Dressing on some pasta with some chicken thigh and I need your full review what had a bite fennel crunch incredible right I got a little pasta in there so I get some good squishiness chicken could squishy chicken is chicken and then late just I was like when’s the pear going to

Hit and then it just hit bro after I flavored everything the pear just like came in the last minute dog just slid right in there perfect here you guys will see me having my last and final creamy ever it is chocolate cherry and coconut milk and to be honest guys if

You can have a creamy if it doesn’t mess with you at all I 10 out of 10 recommend this flavor combo I’m a big fan of chocolate cherry or chocolate raspberry and the coconut milk base the canned coconut milk makes it so so thick and creamy now you can see on Thursday

Morning this is where it hit the heaviest if you guys eat food sensitivities or intolerances symptoms tend to show up 1 to 3 days afterwards not allergies allergic reactions are very quick onset and that’s when we see like throats closing up and itchy skin and itchy throats and things like that

But this is just a food sensitivity and I find that in the next couple of days I have really low energy I feel sluggish and lethargic you guys can even see me making a matcha here and I don’t have caffeine but when I do have caffeine it is matcha because matcha contains

Alanine which works synergistically with the caffeine to help minimize the jitteriness and then also that Spike and crash of energy so if you don’t have green tea or Macho you could always like take alanine with decaf coffee at the something that you wanted to do but we

Do what we can to be able to get through this day because your girl was struggling and just not feeling good now you guys can see I’m having some Tulsi ginger tea and then some licorice tea to support my hormones some electrolytes again to support my hydration and my

Energy and then we were feeling pretty snacky right after breakfast so we had a date with that chocolate adaptogen spread and that’s been my favorite sweet snack as of right now for lunch again you see me having a big old salad with a ton of antioxidant we got beets we got

The sundried tomatoes but instead of the blueberries I’m having half of a sumo Citrus Mandarin and when you are dealing with any sort of flare up whether it is health related or gut related or even like hormone related you really want to be just nourishing the body as much as

Possible so that’s why I’m trying to get so many different colors into my day here because I know that my body is feeling pretty depleted you guys can also see that I’m feeling a little bit more snacky with sweet snacks and this is also just due to the fact that I

Don’t feel well which shows you guys that getting adequate sleep adequate rest and adequate recovery so that you can make good informed decisions because when we are super tired especially at night we tend to create foods that are going to give us readily available energy which usually comes in the forms

Of sweets or chocolate or snacks now for dinner we were getting a little creative again I decided to go with roasted root vegetables so we have rainbow carrots leaks and turnips and then I decided to make lamb chops I don’t know why I just felt a calling to make lamb chops I

Don’t even know if I’ve ordered one in a restaurant before but let me tell you that these things were so so good I’ll show you my reaction and Chad’s reaction in a minute but Chad ate 80% of them to be honest I think I got like three lamb

Chops but fed him for the week so that’s a win for me and saves me time meal prepping I just got my lips done today so that’s why we got a little bit of a crazy look going on right now I don’t even know if I’ve ordered a lamb chop

Out to be quite honest but I’ve really been wanting to cook one so this is my first try at cooking a lamb chop it looks like the dness is right where we need it to be I did it in the air fryer so simple the vegetables are absolutely

Incredible but I wanted to give this a first impression I’m the queen so we got leaks and radishes and rainbow carrots with some lamb Jaws M review good dude that is the best protein Source I was going to say me weird protein Source I’ve had in this

Household yeah I mean it’s pretty up there with that uh that Kobe wagu that I brought home n dude no this is better Slay Slay Friday morning we are starting with one of those little turmeric Citrus bites filled with papitas I don’t know they’re really fun to eat and then we

Have an apple and some electrolytes went to the gym to get a little lift in came home and we were out of potatoes but luckily I keep the freezer stashed with flex Pro sweet potatoes cuz I find that meats are easier to cook than carb sources especially when you’re paleo

You’re not eating grains so you can’t really have like bread or anything can’t really pop in like pasta so this ultimately like saves the day my extra fat Source aside from the eggs was this Olive brushetta I thought that this issue was solved but my food ick has

Returned and I’m not quite sure what to do about it sorry Bean all that sounds good to me is like very plain food so honestly I’m going to have a salad with two kinds of fruit on it and chicken thigh and just CAG good so we got my cruciferous crunch

That I’ve been using for the past couple of days and then we’re going to add the other half of the orange from yesterday and some Blueberries so this definitely doesn’t like cure my food ick but I find that when I’m just eating better I don’t have all these cravings for all these different foods that I just don’t eat anyways so it’s really weird I’ll crave like plain potato like I was craving

Chicken thigh and that was the only only thing that I was craving but I knew that I needed like a meal so it’s really interesting to navigate as you start to clean up your diet and your taste buds start to acclimate even like your gut microbiome starts to repopulate itself

Because the gut brain axis is actually so real when we have certain bacteria in our gut that tell us to Crave certain things then that’s what we want but now I just crave like white potato and I crave chicken thigh and it’s really satisfying because I don’t have all

These crazy Cravings all the time but it’s also really interesting to not be craving Foods as I feel like that’s very common in society especially as females you crave like ice cream or brownies and like I’ll crave chocolate but not like that so really interesting but also really cool to Crave like chicken

Thigh for dinner again we’re keeping it super simple that knife was really hot by the way I didn’t actually cut myself I tend to quote unquote meal prep two onions for the week so I will dice up a red onion and I keep it in a little

Tupperware or in a bag and this is what I add into my avocado guac bowl and you guys mle sauce is my Roman Empire right now so I have been adding mle sauce on top of my chicken thigh that I then put into this bowl of guac and oh my God

This actually like changed my life it is so good and you guys can see I’m making a little cassava flour tortilla quesadilla on the side here with that BioLife cheese and pro tip if you guys add a little bit of water into the pan and close it it steams in the pan so

That you can actually melt the cheese in the middle of the quesadilla I don’t know about you guys but sometimes the cheese is still cold in the middle and it’s not all melty and this is how you avoid That I have had a full reset day today I got my work done a little bit early so that I could just take an Epsom salt bath slow down and have a meal and read with dinner and my cup is so full that’s a massive part of managing some sort of

Autoimmune disease or condition is to manage your stress levels so especially since I kind of myself earlier in the week I’m making sure that I’m really slowing down I just finished my last training session this morning which was hard but I’m not training at all this

Weekend I might just do like gentle yoga in my apartment tomorrow morning just to move my body a little bit but I’m going to take you guys through my full day of eating tomorrow and that will wrap up the full week of eating and it’s going

To be an intuitive day I do take a couple days a week to not track I’m only like taking one or two this week I think I’ll probably take them on Saturday and Sunday but since my goals have shifted away from just physique and bodybuilding I really enjoy just not plugging things

Into my phone I usually make sure that I end up falling somewhere around my 2500 calorie Mark but it’s really nice to just listen to my body and allow that to be the guide and Trust in that because there was a long time that I didn’t

Allow myself to do that but this is a new era it’s performance-based it is Wellness based and I am really enjoying it I will say that I’m not feeling 100% better yet I’m still definitely very inflamed and I can see and feel it in my midsection it just feels like very hard

And puffy and when I pinch my skin you can tell that it’s water versus like fat so if you guys pinch body fat it feels like little globules but if you pinch water it just kind of feels like rubbery and round and that’s exactly what I’m feeling like right now so the self-care

Day was very much needed so I’m about to make my last meal of the evening I haven’t had a pancake Bowl since I went paleo and that sounds really good so I’m going to see if I can recreate It First Impressions taste test I’m not mad about it at all next time I would definitely do melty berries on top instead of the yogurt but I wanted some more fat in my day not bad though I’m going to keep perfecting it to see if it’s a true dupe for the last

One that I loved it is Saturday morning and just because I’m going to brunch with my girlfriends at like 11:00 at this time it was like 8: in the morning and I knew that I would still be hungry and being paleo you never really know what the restaurant’s going to have so

While I did take a look at the menu ahead of time I still wanted to make sure that I was going into the lunch brunch situation feeling nice and satisfied not necessarily full but not r aess because then I would be tempted to eat something that would make me not

Feel so good so we are using the root vegetables that I made for dinner the night before and adding some eggs onto it because whatever you slap an egg onto it becomes breakfast instantaneously for brunch we went to this place called Lamona Rosa in downtown Las Vegas if you

Guys are looking for a fun pink brunch to go to for girlfriends or for a bachelorette party 10 out of 10 recommend it and I could only get the AGA Chile because that was what was paleo friendly and I came home starving so I made a protein Apple yogurt

Plant-based bowl and then I went and got a decaf coffee from our coffee machine in our apartment complex it is Saturday which means that we are going grocery shopping on Sunday which also means that meals are starting to get a little ratchet because we don’t have any meal

Prep left so we’re getting creative this is one of my favorite meals usually I do it with some sort of prepped meat you know what we got a can of salmon great source of Omega-3s and I I honestly don’t feel like cooking any sort of protein right

Now so we’re going to do an entire bag of cauliflower Noki we got some veggies in here this is also grain free and paleo friendly by the way if you guys were looking for an option that might suit you and your glutenfree paleo needs or you maybe just like cauliflower Noki

Like I did before I ever went all of those things this entire bag in the bowl and then the sauce is what really makes this I might add some arugula onto there to make it a little bit fancy but honestly like this is one of my favorite meals going to microwave the cauliflower

Noki for a couple of minutes and take it out all of the ones on the outside cook faster than the inside so move those all around then you add the can of tuna and you’re going to pop it back in for like a minute all right all this is ready to go

And now the toppings are my favorite part so we’re going to start with some balsamic vinegar you can also use coconut aminos if you want they’re both equally as good on this just drizzle that all on top I’m going to do some nutritional yeast for some extra protein

And just so it tastes like cheese I used to do Alfredo on this before I went dairyfree and I haven’t found like a paleo friendly pasta sauce that I love so I just make this sauce next we’re doing tahini because even on my intuitive days I try and get at least

100 gr of fat in I find that my body does really really well on it and it helps me get all of my calories in all right now we’re just going to do salt and pepper and some lemon juice I’ve tried it without the lemon juice before this is

Definitely a major key and there you go kind of Ratchet but it hits all of the major macros you get your micros you get your fiber and it’s cheesy so pretty fire meal in my opinion and lastly we went to the motherland which is salt and

Straw I love salt and straw so much and this was so hard for me to give up when I went gluten and dairy free but it was dairyfree decadence month so they did have options that fit paleo I thought that I was going to have another meal or

Snack before bed but I’m not super hungry so I’m just going to call it a night I’m going to have my two nighttime drinks that I will show you guys after this but I wanted to go ahead and close out the Vlog so I can take my makeup off

Do my hair oiling all of the good stuff hop in bed with my drinks and a book I’m so excited for that but honestly guys I just wanted to show you that people up I am a coach I’m a dietician and I’m putting Hashimoto into remission with

All of these dietary restrictions and I still up so I needed to pull my body back I needed to reset my body and to get my body back to a state where I felt really good again and honestly it didn’t happen until today I felt

Inflamed I felt tired I had brain fog so if you slip up on your diet it happens if you eat too much at a meal and you don’t feel good I promise you didn’t gain 10 lbs in that single meal you can always make better choices the next day

And make every single meal an opportunity to take care of yourself to reach your goals and to nourish your body from the inside out so I hope that you guys got some good meal ideas that you can take and make this week or maybe you’ll meal prep and I’m excited to

Continue showing you guys my meals as I start to transition into more of a hybrid style of training I decided today that I’m going to be running a 5k in March so I’ll be documenting my first ever running prep for that and to those of you guys that are gluten-free dairy

Free paleo pudding hashimotos in a mission I hope this gave you some good inspiration and just let you know that even on the hard days you are not thank you so much for watching this video and be sure to subscribe for more