Ayelet Raab Health & Weight Loss Coaching

14/05/2023

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

21/04/2021

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.

Global Genius • Lookin For Fun

20/04/2021

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!

08/04/2021

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.

04/04/2021

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?

23/03/2021

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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10/03/2021

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?

10/03/2021

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?

09/03/2021

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

02/03/2021

You do not need to be accountable to your previous self. 🤯

Ayelet, What does that even mean?!
It means that you cannot and will not step into a new version of yourself if you are still agreeing with the old one. I spent years stuck in my own beliefs that were holding me back.

Sustainable health and weight loss isn't about deprivation. It's not about the quick fixes, and it's not about speed. Sustainable weight loss is about learning and leading a SENSIBLE lifestyle. It's about believing that while change might be hard, change is exactly what is needed. Because as the saying goes..."If nothing changes, nothing changes."

Your beliefs exist only in your mind. And guess what? At any point in time, you can completely choose a new one and a new reality.

We are attracted to what we don't know. Give me that quick fix - that must be what I don't know and will make the difference. When in reality, it's not what you don't know that is holding you back, It's what you know that isn't true.

We know that fad diets and quick fixes and cutting out whole food groups is not sustainable.

You have to question what’s coming out of your mouth and what you're saying to yourself constantly in your mind. Stop feeding yourself beliefs that don't serve you and ask yourself honestly, how does that thought (belief) make you feel?

What do you WANT to believe? Yes, it really IS that simple.
You get to choose.

Why not pick something that feels freaking amazing? You only get one life, you may as well enjoy it!

So, the moral of the story is - it’s your life, choose your thoughts wisely.

💕Ps, this is the kind of stuff we work on in my accountability group, DM me to get in or go find me on Instagram and click the link in my bio to fill out the form to get started.

26/02/2021

When Purim comes out on a Friday and your family has no problem eating meat at 11am....

First thought...🤢
Next thought...I’m vegan🌱 so who cares 😊 Let them do what makes them happy and I’ll have what I like.

Then I realized, even before I was vegan, for the last few years, since I began this I’ve been enjoying this holiday so much more being mindful, being and and paying attention to what my body actually wants and needs.

Don’t get me wrong, the struggle is real when faced with all the junk that comes into the house. But Ive definitely been waking up the next morning happier with myself and my choices, and not feeling gross and sick.

So I thought I would share some of my tips if you’re looking to have a mindful Purim:

🦹🏼‍♀️ Make a plan BEFORE you have your meal. If you had to decide what ideally you want to be having then when you are you will be less likely to be .

👸🏼Understand that it’s OK to want what you see. Environment is a huge factor in what we eat. Don’t get angry with yourself when you see something that looks tempting but it wasn’t your plan to have it. You can want two thing simultaneously, but it doesnt mean you have to have it. You can want a food because you see it and also want to be proud of your choices and not give in to craving.

Make space for that feeling. Acknowledge it. And then ask yourself which one you want more.

👩🏻‍🎤Always have your bottle water handy. Stay hydrated. Let me repeat this for anyone who didn’t hear it in the back. DRINK WATER 💦

👩🏼‍🌾 Eat your veggies first. Start with your first bite veggies to set the tone for the meal.

🕵🏼‍♀️Keep the junk Out Of Sight Out of Mind. So much of what we eat is just because it’s there. Not often are these once in a life time eating opportunities. So if any of these items are things you can easily get, or make yourself, it’s not worth it.

👩🏼‍⚕️ Lastly, reach out if you feel like you’re struggling. Accountability and support is key.

Hope this was helpful and I would love to hear if you used any of these tips.

Wishing you and your family a happy, healthy, and safe