Ayelet Raab Health & Weight Loss Coaching

To all the amazing women in my life 💕
Thank you for your constant and unconditional love, care, and presence in my life.

Holy crap I can’t believe I’m posting this publicly here on FB and on IG but that is how much I’m loving this new dance program that I wasn’t going to give a shot - cuz, you know, I can’t dance!

Read the post on my IG to see why I haven’t been on social media so much lately and how I’m finding my joy.

ayeletraabcoaching on Instagram: I am ℕ𝕆𝕋 a dancer 💃🏻 And this is totally awkward for me to post, so don’t judge me 🙈 But I had to share because man was I skeptical… Global Genius • Lookin For Fun

I know it’s summer and not officially “soup season” but I just had to share this delicious cauliflower soup I made.

Easy, carb free, fast - and tastes good cold too!!

Ingredients:
1 leek cleaned and sliced
5 peeled garlic cloves
2 bags frozen cauliflower (or fresh if that’s what you behave)
2 Kohlrabi
2-3 tsp onion powder (I’ve become obsessed with onion powder lately)
Kosher salt (to taste)
Unsweetened almond milk (about 2 cups)
Water (about 2 cups)

Sauté leek with some olive oil spray for a few minutes. Add in the other veggies and seasoning and sauté for another 10 minutes. Then add almond milk and water (to just the top of the veggies). Cook on medium/low until soft.

Blend with immersion blender. Adjust salt to taste.

ENJOY!

Looking for a guilt free treat?

These healthy oatmeal cookies are a great way to give yourself an energy boost or pick me up.

Not a meal replacement, not "cheating", just a great way to have a treat without worrying that you threw away all your hard work.

Goes well with a cup of coffee or to enjoy on it's own. I often grab one in the morning if I'm feeling low on energy before a workout or run.

I've been asked if I have treats and snacks every day as part of my nutrition routine. The short answer is, no. But what I do like to do is make my meals themselves feel like treats so I never feel deprived. When I do have a snack or a treat I aim for it to be something that I enjoy and don't feel guilty about afterwards. Because life is about balance. And there is a difference between having A COOKIE, or having the whole box.

Let me know if you try these and when you like to have them.

INGREDIENTS:
1 Ripe Banana
1/2 cup Natural PB
1/3 cup Pure Maple
1 cup Whole Oats
3 Tbsp Almond Flour
1 tsp Vanilla Extract
1 tsp Baking Powder
Dash of Salt
1/2 cup Dark Chocolate Chips

MASH the banana first and then add all ingredients except for chocolate chips. Once all ingredients are combined mix in the chocolate chips and then spoon out onto a lined baking sheet.

BAKE on 350F/180C for 12 minutes.
Makes about 18-20 cookies.
(I like to keep these in the freezer. )
ENJOY!

❤️ Like and Save to keep this recipe handy.

Feel like you’re starting over...yet again?

Do you feel like that dream of being fit, healthy, or getting to that goal weight may just not be for you?

I’ve had these thoughts a thousand times.

Well here’s the thing...

🛑 STOP!! Stop telling yourself you’re a failure, you can’t do it, it’s too hard, it’s not meant to be.

Starting over, restarting, refocusing, whatever you want to call it. That is all crucial to your success.

Because The secret to success and to reaching your goals is simple.
1. Start
2. Don’t quit!

The only way you fail is if you quit. So I’m here to tell you DON’T! Don’t quit on yourself.

Because while you may be asking yourself “what if I fail?”
I’m here to ask you “But what if you don’t?”

Are you ready to keep trying? I know I am. Who’s with me?

Are you already planning your post-pesach diet?⁠
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Well, let's get in the holiday spirit and ask: "How does this year differ from all others?" ⁠
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✨You don't have to go into Pesach repeating the same cycle. ⁠
✨You don't have to let your past choices determine your future ones. ⁠
✨You don't have to go into the holiday with fear and trepidation.⁠
✨You don't have to be resigned to feeling bloated & yucky, with unwanted weight gain. ⁠
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People who struggle with their weight are often desperate for help and willing to grab onto anything that promises results — especially QUICK results. Trust me, I’ve DONE IT. I’ve done every diet there is. It’s no way to live.⁠
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You don't need me to tell you that "quick fixes" just mean ultimate quick weight gain. Sure, you can eliminate food groups, fast the majority of the day, or even try just drinking juices for a period of time - but you can’t live like that forever. The weight will come creeping back on! ⁠
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I was always convinced that Shabbos and Holidays were there to sabotage all my efforts and I was destined to constantly either be "on a diet" losing weight, or "off a diet" gaining weight. ⁠
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Until I finally accepted that it's me who has the power to control my choices. I can't blame anyone or anything else, G-d and genetics included! This has to come from a place of wanting long term change. Yes, it will take effort. Yes, it will be hard work. But at the end of the day - NOTHING CHANGES, IF NOTHING CHANGES. We can't keep expecting different results if we keep doing the same thing.⁠
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Why not try something DIFFERENT this time — working toward a healthier, more well-rounded lifestyle so that you can sustain the change for a lifetime? Not just until the next holiday or the next event. ⁠
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So instead of just cleaning out your fridge and cabinets this year, let's clear out that old diet mentality and make this year, and all years moving forward different from the past.⁠
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Are you ready? I’ll be here every step of the way to guide you.⁠
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Answer this: What is one thing you would like to do differently this year?
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This is what self compassion looks like for me today.

Now just for someone else to do the dishes 🤪😉

How are you showing compassion to yourself today?

Self-indulgence is NOT self-compassion.
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Had a hard day? Made it through a tough week? Cranky kids? Heard some bad news?⁠
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So often when these feelings come into play we head for the _____ (insert here your go to comfort food or vice). We head for the short term fix to help distract us, give us some quick release or relief from whatever is on our mind. ⁠
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💥AND THEN💥
You think ‘I’ve blown it now, I may as well just give up.’⁠
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You judge yourself harshly for ‘bad’ food choices
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You criticize your body⁠
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If this sounds familiar then you may be in need of a little self compassion. ⁠
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You might be reluctant to be self-compassionate because you're afraid you would let yourself get away with anything. “I’m stressed out today so to be kind to myself I’ll just watch TV all day and eat a pint of ice-cream.” This is actually self-indulgence and NOT self-compassion.⁠
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Being compassionate to oneself means that you want to be happy and healthy in the long term. Yes, this doesn't always mean it's going to be the easy choice. But what's the alternative? Choosing the quick fix vice and starting the whole negative thought cycle again? ⁠⁠
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So how do we break the cycle and what does self compassion look like?
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💝The more understanding and forgiving we are of ourselves, the more motivated we are to do what we need to take care of ourselves, including eating well. As opposed to emotional overeating, which often happens when we feel as if we have failed in our efforts to eat well.⁠
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💔Give up black-and-white thinking. ⁠
Embrace the fact that healthy eating is flexible and can include a wide variety of foods. And yes, sometimes that includes pizza or a big fat cupcake.⁠
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💓Practice makes progress…⁠
Self compassion is like a muscle, for it to work efficiently we have to keep using it and strengthening it. ⁠
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Here's the honest truth, you can’t hate your way out of diet culture….instead you’ve got to start being kind to yourself. ⁠
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Let me know in the comments below, which form of self compassion resonates with you?

When you hear the words SELF COMPASSION, what comes to mind?⁠
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Would love to hear you thoughts.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
More on this tomorrow. ⁠

Ayelet Raab