https://www.truwelle.com/blog daily 0.75 2023-07-13 https://www.truwelle.com/blog/fat-bias-amp-ozempic monthly 0.5 2023-07-13 https://www.truwelle.com/blog/4-reasons-your-diet-failed monthly 0.5 2023-04-06 https://images.squarespace-cdn.com/content/v1/5f861521d627d55d03b5844a/47953fe4-9042-45e6-8eeb-27b5c20d44dc/chaney-zimmerman-OkcDxTsGeVo-unsplash.jpg Blog - 4 Reasons Your Diet Failed - Unrealistic Expectations or Goals Is your goal weight what you weighed at 20? Or the dress size you wore to the prom? Setting goals that are unrealistic is VERY common. Why not set the absolute best possible goal? Well, if you can never reach it, then you'll always fail. And, it might not even be realistic! We aren't supposed to be the same size at 18 and at 35 after two babies. Our body's have a set weight point. Diets can put your body into fight mode and oh boy it does NOT like it to go below it's set point. https://images.squarespace-cdn.com/content/v1/5f861521d627d55d03b5844a/9985bb49-d486-47f8-8749-b3c0f4a5be20/thought-catalog-fnztlIb52gU-unsplash.jpg Blog - 4 Reasons Your Diet Failed - Deprivation/Restriction If you yo-yo and go off/on diets frequently, with restriction then bingeing, your body goes into a famine state. Food fixation and bingeing can be a result of your body trying to get out of survival mode -- your brain might literally be making that bread speak to you through the cabinet (ha!). Although you may not be depriving yourself (or think you're depriving yourself), your body perceives a threat of deprivation with there is any kind of restriction. A perceived threat of future deprivation is implied when you restrict. Then cravings eventually become too strong to resist. https://images.squarespace-cdn.com/content/v1/5f861521d627d55d03b5844a/a3ce07b4-70fd-4453-845b-e02b67159f15/georg-bommeli-ybtUqjybcjE-unsplash.jpg Blog - 4 Reasons Your Diet Failed - Too Rigid for Life Your social life is actually a big part of your health! It's important to be with friends and family and go to celebrations and outings. A lot of diets make us afraid to leave the house...what if there isn't anything I "can" eat? What if everyone asks why I'm not eating? Sometimes we don't realize the anti-social effects of diets on our social lives...and sometimes it gets to a breaking point where you just want to go out with your friends and enjoy some pizza! And, you say "I give up!". https://images.squarespace-cdn.com/content/v1/5f861521d627d55d03b5844a/13ac27ff-6630-4bab-8cf5-e2136cce79fe/dim-hou-BjD3KhnTIkg-unsplash.jpg Blog - 4 Reasons Your Diet Failed - Food Rules No carbs, no sugar, no gluten, no eating past 7pm. A lot of diets have food rules -- what you can eat, when you can it...even how you eat it. If I say "don't think about cake"...what do you think about? A study published in the scientific journal Appetite researched the psychological effects of banning food, such as sweets. It found that those with a tendency to overeat who were told to abstain from eating their favorite snacks for 24 hours ended up consuming around 133 percent more! https://www.truwelle.com/blog/external-articles-by-lauren monthly 0.5 2023-03-07 https://www.truwelle.com/blog/holiday-food-anxiety-the-gift-that-keeps-on-giving monthly 0.5 2021-11-18 https://images.squarespace-cdn.com/content/v1/5f861521d627d55d03b5844a/992823e4-a220-4f8a-810a-37a3944bba2b/holiday+food+anxiety+1+small.png Blog - Holiday Food Anxiety: The Gift That Keeps On Giving - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.truwelle.com/blog/finding-comfort-in-the-uncomfortable monthly 0.5 2021-04-27 https://images.squarespace-cdn.com/content/v1/5f861521d627d55d03b5844a/1619553840063-EY5GGJRIPJ4ZI7W8B74X/pregnant+pic.png Blog - Finding Comfort in the Uncomfortable - But, I am now pregnant with daughter #2, gaining weight and learning to love this new body of mine all over again. On a rare weekend away with my husband, I asked him to take a full body photo of me, bump and all. When I saw the photo, that girl from a few years ago popped into my head, instantly hating the photo because I don’t look like a model pregnant woman. But then I took a deep breath and changed my tone. I had a little talk with myself, deciding self-compassion and love was what was appropriate in this moment. That was one step toward feeling comfortable in discomfort. The next is sharing that photo with the public (you!). That’s a big one for me. But, I’m not sharing the photo to overcome a fear, I’m sharing it because I am so proud to FEEL proud to share that this is what my body looks like -- proud of being comfortable with the uncomfortable. https://www.truwelle.com/blog/false-security-of-dieting monthly 0.5 2021-09-08 https://images.squarespace-cdn.com/content/v1/5f861521d627d55d03b5844a/1618951107816-M4FAAH3J8LEK7OZOOEAY/comfort+zone+of+dieting Blog - The False Security of Dieting https://www.truwelle.com/blog/category/weight+loss monthly 0.5 https://www.truwelle.com/blog/category/diet+culture monthly 0.5 https://www.truwelle.com/blog/category/dieting monthly 0.5 https://www.truwelle.com/blog/tag/break+the+diet+cycle monthly 0.5 https://www.truwelle.com/blog/tag/diet+culture monthly 0.5 https://www.truwelle.com/blog/tag/comfort+of+dieting monthly 0.5 https://www.truwelle.com/recipes daily 0.75 2024-10-23 https://www.truwelle.com/recipes/asian-chicken monthly 0.5 2024-10-23 https://images.squarespace-cdn.com/content/v1/5f861521d627d55d03b5844a/620e7589-ff0d-4ad2-9f70-411252e92f2e/asian+chicken+2.jpg Recipes - Asian Chicken - Ingredients: 6 drumsticks or 1lb boneless skinless chicken thighs Olive Oil spray 1/3 cup balsamic vinegar 1/3 cup low-sodium soy sauce 1/2-1 tbsp honey — if using part balsamic glaze per above, use less honey 3 tsp minced garlic 1 tsp minced ginger Optional: siracha or chili garlic sauce (I like it spicy so add about a tablespoon) optional for presentation: chopped chives and sesame seeds https://www.truwelle.com/recipes/fish-tacos-w-mango-salsa monthly 0.5 2023-07-20 https://images.squarespace-cdn.com/content/v1/5f861521d627d55d03b5844a/8cfea1df-b012-42ec-a689-dd8cf26010f6/447AFE92-FFFD-4FC6-8FEB-8065FD2ABDC2_1_102_o.jpg Recipes - Fish Tacos w/ Mango Salsa - Don’t mind the pic of the half-eaten taco on the left. My husband couldn’t wait…Makes about 6 tacos. https://images.squarespace-cdn.com/content/v1/5f861521d627d55d03b5844a/6a3dd18d-beb6-4ffc-b26d-9fd695f4940d/28803CF2-51E2-4C60-ADAB-358EE13C8E1E_1_102_o.jpg Recipes - Fish Tacos w/ Mango Salsa - Directions: Mango Salsa: Chop all ingredients and mix together. Taste and set aside/refrigerate until ready to serve. Cabbage Slaw: Add sliced cabbage to a medium bowl. In a small bowl, mix together everything except the sliced cabbage. Whisk well. It should be about the consistency of salad dressing. Add the dressing to cabbage and mix well. Refrigerate/set aside until ready to serve. https://www.truwelle.com/recipes/creamy-cottage-cheese-alfredo-sauce monthly 0.5 2023-06-28 https://images.squarespace-cdn.com/content/v1/5f861521d627d55d03b5844a/972a9b5e-6265-45fd-8aa4-16cf8aaf27cc/82C86015-90E2-4FC1-8288-7B93264C1607_1_105_c.jpg Recipes - Creamy, Cottage Cheese Alfredo Sauce - Ingredients: 1.5 cups cottage cheese (I use 2%) 1/2 cup milk (I use whole, but you could use 2% or Fat Free, but will need to add cornstarch to thicken it) 1 tbsp minced garlic (less if you aren’t a big garlic lover) 1/4 cup shredded parmesan 2 tsp Italian seasoning pinch salt pinch pepper (optional - I didn’t add this because of my toddlers) optional: cornstarch to thicken the sauce Pasta of your choice https://images.squarespace-cdn.com/content/v1/5f861521d627d55d03b5844a/c3bdd01c-4046-461b-b07c-b5af549deb83/21F3DAD7-D739-464C-BB8A-54EF8EF7C9EB_1_105_c.jpg Recipes - Creamy, Cottage Cheese Alfredo Sauce - My toddlers LOVED this creamy Alfredo sauce. As a parent, I liked that I was adding some protein into their sauce with the cottage cheese. (I’m also an OG cottage cheese lover) The below recipe tastes super creamy and is a lighter, healthier Alfredo sauce — sometimes Alfredo is too rich for me, so I liked that this didn’t feel like a block of butter in my stomach too. You could also sneak some steamed cauliflower in there, but that didn’t pass my toddlers’ taste test (unfortunately). Adding cauliflower will change the flavor a bit. https://www.truwelle.com/recipes/summer-spring-rolls-shrimp monthly 0.5 2023-06-12 https://images.squarespace-cdn.com/content/v1/5f861521d627d55d03b5844a/9f678758-4961-4292-9256-7583ebaf4486/summer+spring+rolls+with+peanut+sauce.jpeg Recipes - Summer Spring Rolls (Shrimp) https://images.squarespace-cdn.com/content/v1/5f861521d627d55d03b5844a/5651a26a-a166-4a0b-8254-5a9f8a041f1e/65357749-537A-42FB-9D59-BA8ECD81C32C_1_105_c.jpg Recipes - Summer Spring Rolls (Shrimp) - Makes 6 Spring Rolls Ingredients: 6 rice paper spring roll wrappers 18-24 large cooked shrimp (I try to do 4 per roll) Filling options: 6 lettuce leaves (I like Butter Lettuce or Romaine) Carrots and cucumber, thinly sliced into strips about 1/2 cucumber and 1 cup shredded carrots Bean sprouts Mint leaves Cilantro leaves (optional) https://www.truwelle.com/recipes/jlxmpuw2gnp4hiqmfpbuqcut9tt7vl monthly 0.5 2023-05-30 https://images.squarespace-cdn.com/content/v1/5f861521d627d55d03b5844a/03a0c6c1-8f39-4967-a5c0-7df0ce86c7bf/mediterranean+tuna+salad+ingredients.png Recipes - Mediterranean Tuna Salad Wrap https://images.squarespace-cdn.com/content/v1/5f861521d627d55d03b5844a/c561e6d6-8bc1-444a-b3c0-731d979c1302/Mediterranean+Tuna+Salad.jpg Recipes - Mediterranean Tuna Salad Wrap - These are so versatile and give a little twist to a traditional tuna salad. You can put your own twist on it too — serve it cold in a wrap, grill it to make a melt, or throw it on top of a salad! It also makes great leftovers to use throughout the week. Other ideas: leave out the feta and top with another cheese of your choice (pepper jack or havarti would be great). If you don’t want to do all the chopping, you could also prepare the tuna without the ingredients and instead throw the cucumbers, tomatoes, olives, bell peppers into the wrap. https://images.squarespace-cdn.com/content/v1/5f861521d627d55d03b5844a/d9109e70-d711-433b-bbce-3122a2277338/mixed+mediterranean+tuna+salad.jpg Recipes - Mediterranean Tuna Salad Wrap - Directions: Drain the canned tuna and mix it with your dressing option/combo. The greek yogurt will give you more protein. You can also smash some avocado in there too. NOTE: Quantities for veggies is totally up to you! Add all the diced veggies you’d like plus any salt & pepper (to taste) and feta. Optional: Add in a little siracha for a kick. Enjoy! https://www.truwelle.com/recipes/sweet-amp-spicy-salmon monthly 0.5 2023-05-26 https://images.squarespace-cdn.com/content/v1/5f861521d627d55d03b5844a/fcd322c8-1f02-4728-88a9-464da62fb67c/sweet+spicy+salmon.jpg Recipes - Sweet & Spicy Salmon - Directions: Preheat oven to 400 degrees Marinate the salmon in the pineapple (or orange) and lemon juices for 1 hour. In a small bowl, combine all spices. Remove from the juice marinade and place on a baking dish. Rub the seasoning blend on the salmon. Depending on the size of your salmon, you make have some leftover rub. You’ll want it to be thick enough so you can’t really see the color of the fish underneath, but not TOO thick. Bake for 10-12 minutes depending on thickness. We like it a little pink in the middle and I’ll bake a 1-inch thick piece for 11 minutes. https://images.squarespace-cdn.com/content/v1/5f861521d627d55d03b5844a/397dfa59-5922-4ade-ac1e-cdb1dcc825a6/salmon+rub.jpg Recipes - Sweet & Spicy Salmon - Ingredients: Marinade: 1 to 1.5 lbs salmon (I prefer King salmon to Atlantic/Coho. It’s much richer and flavorful due to its higher fat content) 3/4 cup (or 6oz can) pineapple juice (can sub orange juice) 1/4 cup lemon juice Rub: 2 tbsp brown sugar 4 tsp chili powder 3/4 tsp cumin 1/2 tsp salt 1/4 tsp cinnamon https://images.squarespace-cdn.com/content/v1/5f861521d627d55d03b5844a/94c72497-b757-440b-94a8-d6dbe75dcccd/Sweet+and+spicy+salmon.jpg Recipes - Sweet & Spicy Salmon - This is our ABSOLUTE go-to salmon recipe. My mom was given this recipe 15 years ago so I have no idea who to credit, but it is EASY and DELICIOUS. I’ve been making this for my husband ever since we met 14 years ago and he still requests it (weekly!). https://www.truwelle.com/recipes/asian-chicken-lettuce-cups monthly 0.5 2023-05-26 https://images.squarespace-cdn.com/content/v1/5f861521d627d55d03b5844a/e61d6209-ba1c-4e24-b5b5-2f2eead744e1/chickenlettucecups.jpg Recipes - Chicken Lettuce Cups https://images.squarespace-cdn.com/content/v1/5f861521d627d55d03b5844a/8a99ff22-c575-4706-aa72-3d582e5b6418/chickenlettucecupscooked.jpg Recipes - Chicken Lettuce Cups - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.truwelle.com/recipes/blog-post-title-one-tete9 monthly 0.5 2023-05-18 https://images.squarespace-cdn.com/content/v1/5f861521d627d55d03b5844a/187ebc09-243f-46c0-874b-189b5aa6e48b/healthy+banana+spinach+pancakes.jpeg Recipes - Healthy Banana Spinach Pancakes - Quick, nutrient-packed breakfast or snack. These are easy to make, using a blender to mix the ingredients. I always have a batch of these in the freezer. Pop them in the toaster and you have a quick healthy breakfast or snack. My toddlers also LOVE them. The below recipe has been adapted from Simply Quinoa’s Banana Pancake recipe. https://www.truwelle.com/recipes/healthy-veggie-lasagna monthly 0.5 2023-05-18 https://images.squarespace-cdn.com/content/v1/5f861521d627d55d03b5844a/116445c8-c7cb-400b-bdc3-883b83bed649/lasagna.png Recipes - Healthy Veggie-Rific Lasagna - My Go-To Lasagna Recipe: Tons of veggies, ground turkey…not too rich but still has noodles! I’ve been making this lasagna for YEARS. I adapted it from a HungryGirl recipe I found back in 2014. Since carbs aren’t the enemy, I’ve added noodles into the once low-carb veggie lasagna. The noodles also help absorb all the liquid that comes from the zucchini. If you choose to omit the noodles, just keep in mind there will be a lot of liquid if you don’t do things before cooking to get rid of the moisture. This one is ALSO toddler-approved! https://www.truwelle.com/home daily 1.0 2023-10-13 https://images.squarespace-cdn.com/content/v1/5f861521d627d55d03b5844a/5a46d461-9d7a-4241-90df-2d1ead0595a5/Food+Restriction+Or+Dieting+%282%29.jpg https://images.squarespace-cdn.com/content/v1/5f861521d627d55d03b5844a/d908a1ab-2088-4798-8cca-c5bb7f1ffd00/tempImagepqanBf.jpg https://www.truwelle.com/about-lauren daily 0.75 2022-10-18 https://images.squarespace-cdn.com/content/v1/5f861521d627d55d03b5844a/1617131006019-LGPPL7WCRGXYZ7ZOR2OA/Lauren+Mbae+health+coach+picture About Lauren https://www.truwelle.com/coaching-plans daily 0.75 2023-05-01 https://images.squarespace-cdn.com/content/v1/5f861521d627d55d03b5844a/94442610-ae10-43e9-937e-c1c49e26c7ae/rayia-soderberg-ezSFnAFi9hY-unsplash.jpg Coaching Plans - Custom Package 3-month minimum, but sessions can be more or less frequent depending on your needs and goals. (example: some clients like to meet more frequently and longer during the first few weeks). https://images.squarespace-cdn.com/content/v1/5f861521d627d55d03b5844a/1617153456464-GM8L0YD0JCQGSJSAFDS6/pay+as+you+go+coaching+plan Coaching Plans - Month-to Month After 3-months, you can continue our coaching on a month-to-month basis. *Must commit to 3 months before month-to-month is available. https://images.squarespace-cdn.com/content/v1/5f861521d627d55d03b5844a/04e599fe-bdcf-4e1f-bfdf-db38ba743c3a/cristina-anne-costello-MvCde9kgov8-unsplash.jpg Coaching Plans - 6-Month Package 24, 55-min sessions + coach support outside of weekly sessions via Practice Better app + materials, worksheets & exercises https://images.squarespace-cdn.com/content/v1/5f861521d627d55d03b5844a/19066f75-48c9-46ec-8c69-9cde9174ac61/matt-seymour-VP-suQPNE9M-unsplash.jpg Coaching Plans - 3 Month Package 12, 55-min sessions + coach support outside of weekly sessions via Practice Better app + materials, worksheets & exercises https://www.truwelle.com/contact daily 0.75 2021-11-17