Be Your Best Self Health Chats: Recent Episodes
Kristin Longacre
Welcome to "Be Your Best Self Help Chats," where we engage in weekly, conversations about taking control of your health. This week's discussion revolves around a question I encounter almost daily: "I need new healthy recipes." But here's the twist—instead of handing you a cookbook or recipe guide, I'm going to reveal three easy ways for you to discover recipes that align with your unique definition of healthy.
First things first, healthy means different things to different people. For me, it's gluten-free due to celiac disease in my family. However, your version of healthy might involve embracing gluten, and that's perfectly okay. Your family's needs and preferences should guide your definition of healthy.
Listen to this week's episode for three easy ways to add new recipes to your meal plan.
Download Our Free Meal Planning Template
Stop the "What's For Dinner?" debate. Download your free meal planning template to save sanity, time, and money.
- Organize your week
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This free meal planning pdf will walk you step-by-step through planning a week of meals in 15 minutes or less.
In this episode, we're diving into a topic that's sure to spark some interest - detoxes. It's a subject that often stirs mixed emotions, and we're here to help you navigate the complexities surrounding it.
We'll be discussing why you might want to reconsider the idea of detoxing, especially those online detoxes you can purchase without a doctor's prescription or recommendation.
I dive into a marketing ploy that made me mad this Summer with a wellness company she discovered on Instagram. It all started with my love for matcha and a craving for a new kind to try... This story does NOT turn out like you would expect it to.
While detoxes recommended by medical professionals have their time and place, these off-the-shelf solutions, often marketed aggressively before and after holidays, might not be as beneficial as they seem. At Be Your Best Self Coaching, we firmly believes that one-size-fits-all detoxes can leave you feeling worse, not better, despite the alluring marketing promises.
With the holiday season around the corner, the pressure to detox after indulgent celebrations can be overwhelming. However, our host is here to tell you that you don't need to go down that path. Holidays are meant to be enjoyed, and food is an integral part of these celebrations. Rather than depriving yourself, focus on finding a balance that works for you.
This week we share some tips to help you maintain your health and wellness goals while still enjoying holiday gatherings.
Remember, one day or one event doesn't define your overall health. The Best Self Method encourages you to understand your body's needs and support it accordingly. So, let's make this holiday season about creating wonderful memories with loved ones, rather than stressing over detox plans.
If you're looking for practical advice to navigate the holiday season without the unnecessary pressure of detoxing, you've come to the right place. Tune in to learn how to enjoy the festivities while staying on track with your health and wellness goals.
The Best Self Method:
The three steps you need to reach and maintain a healthy lifestyle without the diets, juice cleanses and fancy shakes.
This 10-minute mini-course will teach you:
- What the Best Self Method is and how to use it in your every day life.
- How to define healthy for yourself.
- What to do when things don't go your way.
- How to apply The Best Self Method to each step of your journey.
Access it HERE for free.
About Me
I'm Kristin, a holistic nutrition coach helping busy moms simplify healthy eating to increase their energy levels and rebuild confidence in themselves. With two boys of my own, I have been on my health journey through the chaos they call life. I'm a certified nutrition coach from The Institute of Integrative Nutrition and look forward to sharing my tips and tricks to help you take your health into your own hands.
Join us back here every Tuesday for a new episode.
Welcome to "Be Your Best Self Help Chats," a weekly podcast that delves into the world of health and well-being through candid conversations hosted by Kristin Longacre, a health and nutrition coach.
In a world dominated by quick-fix solutions, this podcast focuses on the importance of building lasting, healthy habits. Kristin discusses the reality of health journeys, debunking the notion of instant results and instead emphasizing the power of consistent, gradual changes.
In this episode, Kristin introduces five transformative habits that can be implemented right away to pave the way for a sustainable healthy lifestyle.
First, she underscores the significance of staying hydrated and offers practical tips to help you drink more water daily.
Next, she addresses the common issue of inadequate vegetable consumption, providing simple strategies to incorporate more veggies into your meals.
The episode also emphasizes the importance of daily movement, highlighting how dedicating just 30 minutes to physical activity can yield remarkable benefits.
Building a bedtime routine, a crucial aspect of overall health is the fourth habit discussed. Kristin shares practical advice to create a consistent nighttime routine that promotes quality sleep.
Lastly, she advocates for tuning in to your body's signals and urges listeners to download the "Best Self Method," a resource designed to foster a deeper connection with their bodies.
Tune in to discover how these five habits can lead to transformative, lasting changes in your health and lifestyle. Don't forget to rate, review, and share to help others embark on their journey to becoming their best selves.
The Best Self Method:
The three steps you need to reach and maintain a healthy lifestyle without the diets, juice cleanses and fancy shakes.
This 10-minute mini-course will teach you:
- What the Best Self Method is and how to use it in your every day life.
- How to define healthy for yourself.
- What to do when things don't go your way.
- How to apply The Best Self Method to each step of your journey.
Access it HERE for free.
About Me
I'm Kristin, a holistic nutrition coach helping busy moms simplify healthy eating to increase their energy levels and rebuild confidence in themselves. With two boys of my own, I have been on my health journey through the chaos they call life. I'm a certified nutrition coach from The Institute of Integrative Nutrition and look forward to sharing my tips and tricks to help you take your health into your own hands.
Join us back here every Tuesday for a new episode.
Losing weight can feel like riding a roller coaster, and hitting that weight loss plateau can feel like the biggest hill to climb. The journey is filled with crazy ups, challenging downs, unexpected twists, and many turns. Just as a roller coaster offers a mix of excitement and uncertainty, so does the process of dropping those extra pounds. As a nutrition coach working closely with clients on their weight loss goals, I often find that the path to success resembles a roller coaster ride more than a straightforward, linear journey.
Picture this: the exhilarating rush of the first drop, the anticipation of the uphill climb, the adrenaline of the curves and loops—these are all experiences that mirror the weight loss journey. It’s essential to understand that weight loss isn’t a fixed path. It’s more like a roller coaster ride with its hills and drops.
Join us now on this episode of Be Your Best Self Health Chats, to talk about the dreaded weight loss plateau and now to get past it.
The Best Self Method:
The three steps you need to reach and maintain a healthy lifestyle without the diets, juice cleanses and fancy shakes.
This 10-minute mini-course will teach you:
- What the Best Self Method is and how to use it in your every day life.
- How to define healthy for yourself.
- What to do when things don't go your way.
- How to apply The Best Self Method to each step of your journey.
Access it HERE for free.
About Me
I'm Kristin, a holistic nutrition coach helping busy moms simplify healthy eating to increase their energy levels and rebuild confidence in themselves. With two boys of my own, I have been on my health journey through the chaos they call life. I'm a certified nutrition coach from The Institute of Integrative Nutrition and look forward to sharing my tips and tricks to help you take your health into your own hands.
Join us back here every Tuesday for a new episode.
By definition, habit means "a settled or regular tendency or practice, especially one that is hard to give up."
There are many theories out there that habits take 21 days to solidify, however, according to research on average, habits take 66 days to build. Some take as few as 18 days and some may take 200+ days.
Why is that?
Training yourself to build new habits isn’t always as simple as “I’m just going to do this every single day”. It would be nice if it was that easy, wouldn’t it?
There are many different ways to add that habit into your day-to-day routine depending on what that habit is.
For those habits that are not as easy to rotate in (for example: building new eating habits) I encourage my clients to use my Best Self Method.
- Research
- Adjust
- Heal
Today I’m going to take you through each step of the method as it can apply to building new eating habits, specifically, we’re going to work through the best self method to build the habit of adding a vegetable to each meal and the steps that come with it.
Are You Ready For A Meal Plan Without The Stress?
The answer to your family's dinnertime questions is The Busy Mom’s Guide to Meal Planning.
This 26-page guide will take you step-by-step in:
- defining healthy for your family
- finding new recipes (in places you might not expect)
- planning meals around your week (not your week around meals) and
- having a plan at the grocery store so you don’t end up with more than you need.
Download the Busy Mom's Guide To Meal Planning for only $9.95!
About Me
I'm Kristin, a holistic nutrition coach helping busy moms simplify healthy eating to increase their energy levels and rebuild confidence in themselves. With two boys of my own, I have been on my health journey through the chaos they call life. I'm a certified nutrition coach from The Institute of Integrative Nutrition and look forward to sharing my tips and tricks to help you take your health into your own hands.
Join us back here every Tuesday for a new episode.
There is a cycle of nutrition, and it isn't just about food. As a nutrition coach, I often find that when someone comes to me to “eat healthier” they are surprised to find that I won't just write up a meal plan.
To be fair, I’m not a registered dietician so I can’t legally write meal plans… but that’s beside the point.
As a nutrition coach, I work with people on the nutrition ON their plate and their habits OFF their plate.
There’s a saying “Abs are made in the kitchen” and I'm going to call BS on that this week on the podcast.
Are You Ready For A Meal Plan Without The Stress?
The answer to your family's dinnertime questions is The Busy Mom’s Guide to Meal Planning.
This 26-page guide will take you step-by-step in:
- defining healthy for your family
- finding new recipes (in places you might not expect)
- planning meals around your week (not your week around meals) and
- having a plan at the grocery store so you don’t end up with more than you need.
Download the Busy Mom's Guide To Meal Planning for only $9.95!
About Me
I'm Kristin, a holistic nutrition coach helping busy moms simplify healthy eating to increase their energy levels and rebuild confidence in themselves. With two boys of my own, I have been on my health journey through the chaos they call life. I'm a certified nutrition coach from The Institute of Integrative Nutrition and look forward to sharing my tips and tricks to help you take your health into your own hands.
Join us back here every Tuesday for a new episode.
Following a healthy lifestyle and getting into a routine is not always the easiest at home, but you’re able to do it, right? What do you do when you’re shaking it up for a week of vacation?
I have a secret…. It won’t surprise you… the secret to not overdoing it on vacation? It’s all about HABITS.
On this week's episode of the podcast, we talk about making decisions on vacation that best support your body.
Are You Ready For A Meal Plan Without The Stress?
The answer to your family's dinnertime questions is The Busy Mom’s Guide to Meal Planning.
This 26-page guide will take you step-by-step in:
- defining healthy for your family
- finding new recipes (in places you might not expect)
- planning meals around your week (not your week around meals) and
- having a plan at the grocery store so you don’t end up with more than you need.
Download the Busy Mom's Guide To Meal Planning for only $9.95!
About Me
I'm Kristin, a holistic nutrition coach helping busy moms simplify healthy eating to increase their energy levels and rebuild confidence in themselves. With two boys of my own, I have been on my health journey through the chaos they call life. I'm a certified nutrition coach from The Institute of Integrative Nutrition and look forward to sharing my tips and tricks to help you take your health into your own hands.
Join us back here every Tuesday for a new episode.
Maybe you’ve heard the words “inflammatory foods” before, maybe you haven’t.
Maybe it resonates with you and maybe you are thinking “What in the world is she talking about”
Either way, this will be a good episode.
More so than normal lately, I’m hearing the words “gut health, inflammation, heal your gut, etc” It’s not a bad thing. We all should be doing it. However, if you aren’t planning on making healthier nutrition choices, no amount of shakes, juices, drinks, or supplements is going to solve your problems.
Inflammatory foods are everywhere today. Chances are you ate one for breakfast…. If you ate breakfast. While we won’t get rid of them in our daily diet (they’re too convenient) it’s important to be aware of what they are and what they are doing to our bodies.
Disclaimer: I AM NOT a doctor and am NOT diagnosing you with inflammation, what I’m offering is information about inflammation. In order to work SPECIFICALLY on your issues, depending on the level of problems, I highly recommend a nutrition coach (hi that's me), registered dietician, or medical professional.
Are You Ready For A Meal Plan Without The Stress?
The answer to your family's dinnertime questions is The Busy Mom’s Guide to Meal Planning.
This 26-page guide will take you step-by-step in:
- defining healthy for your family
- finding new recipes (in places you might not expect)
- planning meals around your week (not your week around meals) and
- having a plan at the grocery store so you don’t end up with more than you need.
Download the Busy Mom's Guide To Meal Planning for only $9.95!
About Me
I'm Kristin, a holistic nutrition coach helping busy moms simplify healthy eating to increase their energy levels and rebuild confidence in themselves. With two boys of my own, I have been on my health journey through the chaos they call life. I'm a certified nutrition coach from The Institute of Integrative Nutrition and look forward to sharing my tips and tricks to help you take your health into your own hands.
Join us back here every Tuesday for a new episode.
Today’s podcast is going to be a little different than what we normally do. Usually, I record by myself and upload it later. However, I recently started a new community called Healthy Mom Lifestyle, where we are ditching the “hot girl” trend and focusing on building a healthy lifestyle for ourselves and our families.
As part of the community, I will also be providing bi-weekly live training. To give you a glimpse into what the community will be getting, I’m going to invite you to this week’s live training, where we are going to talk about diet vs. lifestyle.
Let’s talk about diet vs. lifestyle.
It felt like an appropriate topic for our first live training as this is the Healthy Mom Lifestyle community. I also feel like both can sometimes get a bad reputation, so I think it’s an important topic to talk about.
There is this phrase, “It’s a lifestyle, not a diet,” that I see EVERYWHERE.
It’s used to shame people; it’s used to encourage people; it’s in gyms; it’s on social media, etc.
It’s true health should be a lifestyle. It should have no end date; your health doesn’t suddenly stop mattering after your best friend's wedding.
But a diet can be PART of that lifestyle.
Are You Ready For A Meal Plan Without The Stress?
The answer to your family's dinnertime questions is The Busy Mom’s Guide to Meal Planning.
This 26-page guide will take you step-by-step in:
- defining healthy for your family
- finding new recipes (in places you might not expect)
- planning meals around your week (not your week around meals) and
- having a plan at the grocery store so you don’t end up with more than you need.
Download the Busy Mom's Guide To Meal Planning for only $9.95!
About Me
I'm Kristin, a holistic nutrition coach helping busy moms simplify healthy eating to increase their energy levels and rebuild confidence in themselves. With two boys of my own, I have been on my health journey through the chaos they call life. I'm a certified nutrition coach from The Institute of Integrative Nutrition and look forward to sharing my tips and tricks to help you take your health into your own hands.
Join us back here every Tuesday for a new episode.
It's time for a healthy Summer. Summer break is here (or coming soon) in most of the US. Fun in the sun, graduation parties, family cookouts, golf outings, beach trips, sporting events, tailgating, and more. Personally, it’s my favorite time of the year.
It also can be the most chaotic.
Those parties, cookouts, sporting events, and times in the sun also mean a lack of routine, more food (often not healthy), and less opportunity to hit the gym.
I will start this by saying THIS IS NOT A BAD THING.
Sometimes we NEED to loosen our routine, ditch the structure and give our bodies freedom.
But not to the point of destroying our bodies.
Join me in episode 72 to make our plans for a healthy summer.
Are You Ready For A Meal Plan Without The Stress?
The answer to your family's dinnertime questions is The Busy Mom’s Guide to Meal Planning.
This 26-page guide will take you step-by-step in:
- defining healthy for your family
- finding new recipes (in places you might not expect)
- planning meals around your week (not your week around meals) and
- having a plan at the grocery store so you don’t end up with more than you need.
Download the Busy Mom's Guide To Meal Planning for only $9.95!
About Me
I'm Kristin, a holistic nutrition coach helping busy moms simplify healthy eating to increase their energy levels and rebuild confidence in themselves. With two boys of my own, I have been on my health journey through the chaos they call life. I'm a certified nutrition coach from The Institute of Integrative Nutrition and look forward to sharing my tips and tricks to help you take your health into your own hands.
Join us back here every Tuesday for a new episode.
A diet shouldn’t be about a meal plan, a type of eating style, or limiting yourself from certain foods… it’s about building long-term healthy habits that work for you. In Episode 71 of Be Your Best Self Health Chats, we are going to talk about the number one reason your diet is failing... it's not custom to you.
We will talk about:
- Why you are unique
- Questions to ask yourself
- Planning a diet in your current season of life
Listen to the episode for all of the details.
Download the Busy Mom's Guide To Meal Planning for only $9.95!
Don't forget to catch up on our other 10 reasons your diet isn't working:
- Ep. 63 - Psst. You're Dehydrated - Breaking Down The 10 Reasons Your Diet Isn't Working
- Ep. 64 - Quality vs. Quantity - Paying Attention To Your Food Choices & The Benefits of Organic vs. Non-Organic
- Ep. 65 - Are you really sticking to your diet like you say you are?
- Ep. 66 - Fast food is still junk food
- Ep. 67 - You’re not eating enough protein
- Ep. 68 - You’re averaging less than 6 hours of quality sleep a night
- Ep. 69 - Reducing Sugar In Your Everyday Life
- Ep. 70 - Building Long-Term Habits Through Everyday Life (Movement & Cardio)
- Ep. 71 - The Number One Reason Your Diet Isn't Working
About Me
I'm Kristin, a holistic nutrition coach helping busy moms simplify healthy eating to increase their energy levels and rebuild confidence in themselves. With two boys of my own, I have been on my health journey through the chaos they call life. I'm a certified nutrition coach from The Institute of Integrative Nutrition and look forward to sharing my tips and tricks to help you take your health into your own hands.
Join us back here every Tuesday for a new episode.
Moving your body doesn’t have to be complicated. Instead of telling you what type of workouts to do and how to move your body, we will talk about different movement options based on your goals and your current season of life.
Before deciding what kind of movement you should add to your day, it’s essential to look at where you are, then at your immediate and long-term goals.
- If you are starting new to moving your body, you won’t want to jump in and start weight training and running every day.
- If you are looking for a toned body, you’re movement requirement is going to be different than someone just looking to be a healthier version of themselves.
- If you have your favorite forms of movement but want to see a different change, how should you change it?
In this episode, I share a bit of my journey through movement over ten years; maybe it will inspire you to try something new.
Download the Busy Mom's Guide To Meal Planning for only $9.95!
Don't forget to catch up on our other 10 reasons your diet isn't working:
- Ep. 63 - Psst. You're Dehydrated - Breaking Down The 10 Reasons Your Diet Isn't Working
- Ep. 64 - Quality vs. Quantity - Paying Attention To Your Food Choices & The Benefits of Organic vs. Non-Organic
- Ep. 65 - Are you really sticking to your diet like you say you are?
- Ep. 66 - Fast food is still junk food
- Ep. 67 - You’re not eating enough protein
- Ep. 68 - You’re averaging less than 6 hours of quality sleep a night
- Ep. 69 - Reducing Sugar In Your Every Day Life
- You’re not moving your body
- You’re only focusing on cardio
- It’s not custom to you
About Me
I'm Kristin, a holistic nutrition coach helping busy moms simplify healthy eating to increase their energy levels and rebuild confidence in themselves. With two boys of my own, I have been on my health journey through the chaos they call life. I'm a certified nutrition coach from The Institute of Integrative Nutrition and look forward to sharing my tips and tricks to help you take your health into your own hands.
Join us back here every Tuesday for a new episode.
A recent study showed that Americans eat ON AVERAGE 23 tsp per day of sugar.
Now think about that amount of sugar lined up on a table.
Today we’re going to continue our conversation of “10 Reasons Your Diet Isn’t Working,” and we’re going to talk about sugar specifically. We're not here to demonize sugar and we're not here to remove it entirely.
Join us for Episode 69 where we talk about:
- Why sugar can be addicting
- What sugar is actually okay for you
- How to reduce sugar
Download the Busy Mom's Guide To Meal Planning for only $9.95!
Don't forget to catch up on our other 10 reasons your diet isn't working:
- Ep. 63 - Psst. You're Dehydrated - Breaking Down The 10 Reasons Your Diet Isn't Working
- Ep. 64 - Quality vs. Quantity - Paying Attention To Your Food Choices & The Benefits of Organic vs. Non-Organic
- Ep. 65 - Are you really sticking to your diet like you say you are?
- Ep. 66 - Fast food is still junk food
- Ep. 67 - You’re not eating enough protein
- Ep. 68 - You’re averaging less than 6 hours of quality sleep a night
- You’re eating too much sugar
- You’re not moving your body
- You’re only focusing on cardio
- It’s not custom to you
About Me
I'm Kristin, a holistic nutrition coach helping busy moms simplify healthy eating to increase their energy levels and rebuild confidence in themselves. With two boys of my own, I have been on my health journey through the chaos they call life. I'm a certified nutrition coach from The Institute of Integrative Nutrition and look forward to sharing my tips and tricks to help you take your health into your own hands.
Join us back here every Tuesday for a new episode.
True or false, the quality of sleep you get affects the quality of food on your plate.
Listen to episode 68 where we will answer this question and more.
Sleep is so important as it helps your body rest, rebuild and regenerate.
If you aren’t getting quality sleep, your body won’t be functioning at its highest and if your body isn’t functioning at its highest, you won’t be able to make proper decisions about the food on your plate, recover from a workout, think straight at work or overall be the healthiest version of you.
The pandemic taught us that it’s not about the grind anymore, but as we enter the 3-year mark… the mentality of the grind is coming back… and so are late nights, lack of sleep, and poor habits.
Let’s flip that script and start working on our sleep some more.
Don't forget to catch up on our other 10 reasons your diet isn't working:
- Ep. 63 - Psst. You're Dehydrated - Breaking Down The 10 Reasons Your Diet Isn't Working
- Ep. 64 - Quality vs. Quantity - Paying Attention To Your Food Choices & The Benefits of Organic vs. Non-Organic
- Ep. 65 - Are you really sticking to your diet like you say you are?
- Ep. 66 - Fast food is still junk food
- You’re not eating enough protein
- You’re averaging less than 6 hours of quality sleep a night
- You’re eating too much sugar
- You’re not moving your body
- You’re only focusing on cardio
- It’s not custom to you
About Me
I'm Kristin, a holistic nutrition coach helping busy moms simplify healthy eating to increase their energy levels and rebuild confidence in themselves. With two boys of my own, I have been on my health journey through the chaos they call life. I'm a certified nutrition coach from The Institute of Integrative Nutrition and look forward to sharing my tips and tricks to help you take your health into your own hands.
Join us back here every Tuesday for a new episode.
I could give you a long definition of what proteins are and what they do, but we don't need to get that detailed around here. The most important thing to know is that our body requires protein during periods of growth and development. While we may not be children, we are still growing, believe it or not.
Today On The Podcast We Talk About:
-
The Purpose of Protein
-
How Much Protein Should You Eat?
-
How To Increase Protein
-
Foods That Have Protein
Don't forget to catch up on our other 10 reasons your diet isn't working:
- Ep. 63 - Psst. You're Dehydrated - Breaking Down The 10 Reasons Your Diet Isn't Working
- Ep. 64 - Quality vs. Quantity - Paying Attention To Your Food Choices & The Benefits of Organic vs. Non-Organic
- Ep. 65 - Are you really sticking to your diet like you say you are?
- Ep. 66 - Fast food is still junk food
- You’re not eating enough protein
- You’re averaging less than 6 hours of quality sleep a night
- You’re eating too much sugar
- You’re not moving your body
- You’re only focusing on cardio
- It’s not custom to you
About Me
I'm Kristin, a holistic nutrition coach helping busy moms simplify healthy eating to increase their energy levels and rebuild confidence in themselves. With two boys of my own, I have been on my health journey through the chaos they call life. I'm a certified nutrition coach from The Institute of Integrative Nutrition and look forward to sharing my tips and tricks to help you take your health into your own hands.
Join us back here every Tuesday for a new episode.
I could start and end this episode with one sentence, “fast food is still fast food” but that also wouldn’t be fair to those who truly want to learn.
While I get the convenience, we are relying TOO much on fast food these days and often deem it a “healthy option” as a good substitute for a homecooked meal. I’m not saying we shouldn’t rely on fast food. However, it’s important to know what the trade-off is.
There are ways to make your fast food meal a healthier option but there are things to consider before pulling up to the drive-up window.
Today let's talk about:
- Is fast food healthy
- Ingredients of fast food
- How to make the best of it when eating fast food
Don't forget to catch up on our other 10 reasons your diet isn't working:
- Ep. 63 - Psst. You're Dehydrated - Breaking Down The 10 Reasons Your Diet Isn't Working
- Ep. 64 - Quality vs. Quantity - Paying Attention To Your Food Choices & The Benefits of Organic vs. Non-Organic
- Are you really sticking to your diet like you say you are?
- Fast food is still junk food
- You’re not eating enough protein
- You’re averaging less than 6 hours of quality sleep a night
- You’re eating too much sugar
- You’re not moving your body
- You’re only focusing on cardio
- It’s not custom to you
About Me
I'm Kristin, a holistic nutrition coach helping busy moms simplify healthy eating to increase their energy levels and rebuild confidence in themselves. With two boys of my own, I have been on my health journey through the chaos they call life. I'm a certified nutrition coach from The Institute of Integrative Nutrition and look forward to sharing my tips and tricks to help you take your health into your own hands.
Join us back here every Tuesday for a new episode.
Let’s continue our discussion of 10 reasons your diet isn’t working. This week we move on to number three… are you REALLY sticking to your diet like you say you are.
Now before you hit pause. Hang with me. This episode might be a bit of a gut punch, but I think it’s an important conversation to have.
When I chat with my one on one clients, oftentimes there is this conversation of “I wrote down everything, but it’s not making sense. I still don’t fit into my clothes but I’m doing all of the things”
But when we dig in a little further, things start to make sense.
Hang with me as I’m going to give you some questions to ask yourself when it comes to your diet working... including getting honest with your goals in your current season of life.
Don't forget to catch up on our other 10 reasons your diet isn't working:
- Ep. 63 - Psst. You're Dehydrated - Breaking Down The 10 Reasons Your Diet Isn't Working
- Ep. 64 - Quality vs. Quantity - Paying Attention To Your Food Choices & The Benefits of Organic vs. Non-Organic
- Are you really sticking to your diet like you say you are?
- Fast food is still junk food
- You’re not eating enough protein
- You’re averaging less than 6 hours of quality sleep a night
- You’re eating too much sugar
- You’re not moving your body
- You’re only focusing on cardio
- It’s not custom to you
About Me
I'm Kristin, a holistic nutrition coach helping busy moms simplify healthy eating to increase their energy levels and rebuild confidence in themselves. With two boys of my own, I have been on my health journey through the chaos they call life. I'm a certified nutrition coach from The Institute of Integrative Nutrition and look forward to sharing my tips and tricks to help you take your health into your own hands.
Join us back here every Tuesday for a new episode.
No, I’m not going to tell you that you have to eat all organic all the time, but I do want to talk about the benefits of organic food this week. Depending on where you are on your health (and life) journey, there is a balance that needs to be had. We have a few more things to chat about first so let's dive in.
This week we are talking about:
- How food is measured.
- The breakdown of calories and macros.
- 100-calorie packs and processed foods vs. whole foods
- Organic vs. non-organic meat & produce
- When should you buy organic?
Don't forget to catch up on our other 10 reasons your diet isn't working:
- Ep. 63 - Psst. You're Dehydrated - Breaking Down The 10 Reasons Your Diet Isn't Working
- You’re focusing on quantity over quality.
- Are you really sticking to your diet like you say you are?
- Fast food is still junk food
- You’re not eating enough protein
- You’re averaging less than 6 hours of quality sleep a night
- You’re eating too much sugar
- You’re not moving your body
- You’re only focusing on cardio
- It’s not custom to you
About Me
I'm Kristin, a holistic nutrition coach helping busy moms simplify healthy eating to increase their energy levels and rebuild confidence in themselves. With two boys of my own, I have been on my health journey through the chaos they call life. I'm a certified nutrition coach from The Institute of Integrative Nutrition and look forward to sharing my tips and tricks to help you take your health into your own hands.
Join us back here every Tuesday for a new episode.
Last week we talked all about ten reasons your diet isn’t working. The topic hit a few buttons and brought up several questions. Instead of moving on, I decided we’re going to take it a step further and spend a few weeks breaking down each reason more in-depth.
As the song says, let’s start at the very beginning… I hear it’s a great place to start. The first reason you're diet isn't working is because you’re dehydrated [maybe].
You’re probably saying; please don’t make me drink a gallon of water a day. I’m not here to do that… except maybe I am. We’ll get to that too.
As usual with me, this is where I start talking about listening to your body. Our body has a way of telling us things and it’s up to us to start listening. There are so many ways our body is trying to tell us it's dehydrated, but we often don't listen.
On today's podcast, we talk about:
- How to tell if you're dehydrated or need to drink more water
- How much water should you drink
- How to actually drink more water, especially if you hate water.
Come join me.
About Me
I'm Kristin, a holistic nutrition coach helping busy moms simplify healthy eating to increase their energy levels and rebuild confidence in themselves. With two boys of my own, I have been on my health journey through the chaos they call life. I'm a certified nutrition coach from The Institute of Integrative Nutrition and look forward to sharing my tips and tricks to help you take your health into your own hands.
Join us back here every Tuesday for a new episode.
Maybe this sounds familiar: you’ve tried the diets, shakes, free meal plans, and maybe even some paid ones from influencers.
Nothing is working and you’re frustrated. At the end of the day, you just want to get your energy back or maybe lose that 10 lbs that have been hanging on as long as you can remember.
I get it, I’ve been in your shoes before.
Believe it or not, my friend there is an answer to your problems. I can’t tell you the specific answer (you’ll understand why later) but I can tell you there are a number of reasons that it’s not working.
In fact, I pulled together 10 reasons that diet isn’t working.
Let’s start there on today's podcast.
About Me
I'm Kristin, a holistic nutrition coach helping busy moms simplify healthy eating to increase their energy levels and rebuild confidence in themselves. With two boys of my own, I have been on my health journey through the chaos they call life. I'm a certified nutrition coach from The Institute of Integrative Nutrition and look forward to sharing my tips and tricks to help you take your health into your own hands.
Join us back here every Tuesday for a new episode.
In the spirit of Valentine’s day, we’re going to talk about love… specifically loving YOUR body in the season that you’re in.
It’s okay to love your body in the season you’re in AND still want to see it change.
Looking in the mirror, it’s easy to say, “I wish I had a six-pack, I wish my hips were smaller, I wish my arms were stronger”
It’s easy to get knocked down by these feelings, especially when you’ve been putting in the work.
You’ve been eating better, you’ve been moving your body, you’ve got the Stanley and are drinking 120 oz of water a day… but you’re still not where you want to be.
It’s okay to feel those feelings. It’s VERY valid to feel those feelings.
However, to see long-term change, we need to have short-term or current acceptance.
It’s okay to want to see change, but more importantly, it’s okay to love your body in the season that you’re in and STILL want to see the changes.
You’re probably saying, “great, but I want to see the change; how do I love my body”
That’s what we’re going to talk about today!
About Me
I'm Kristin, a holistic nutrition coach helping soccer moms find Nutrition Confidence by making eating healthy an easy option for their busy season of life. With two boys of my own, I have been on my health journey through the chaos they call life. I'm a certified nutrition coach from The Institute of Integrative Nutrition and look forward to sharing my tips and tricks to help you take your health into your own hands.
Join us back here every Tuesday for a new episode.
Have you ever pulled into the gas station right as the “empty” light pops on your dashboard? It’s a feeling of panic and relief all at the same time. Am I right?
We would never let it happen to our cars, but we let it happen to our bodies all the time; why is that?
Before we talk about filling our tank, we need to get a better understanding of what it means to leave our bodies running on empty.
Let's talk about:
- How to tell if your body is running on empty.
- Why we don't want to continue to put bandaids on the situation.
- Getting to the root of your concerns.
- Filling up your tank.
Group Coaching
Join us for 12 weeks to focus on making healthier choices for you and your family while making healthy eating fit into your lifestyle.
- 12 weeks of coaching starting February 13, 2023
- Private community for day-to-day conversation
- 1 training/coaching call a week
- 1:1 kick off call to discuss your goals for the next 12 weeks
- Be Your Best Self Coaching Recipe Book
- Additional handouts/trainings as needed.
About Me
I'm Kristin, a holistic nutrition coach helping soccer moms find Nutrition Confidence by making eating healthy an easy option for their busy season of life. With two boys of my own, I have been on my health journey through the chaos they call life. I'm a certified nutrition coach from The Institute of Integrative Nutrition and look forward to sharing my tips and tricks to help you take your health into your own hands.
Join us back here every Tuesday for a new episode.
“I don’t have time”
How often do you find yourself saying that when someone tells you that you need to work out, you need to meal prep or you need to cook for yourself?
Building a healthy lifestyle is often misconstrued as “needs to be a brand new lifestyle.” In reality, it should be looked at more as “how do we adjust our current habits to healthier habits” and “how does this work with my lifestyle?”
Today on the podcast we break down:
- Incorporating healthier eating habits into your current life.
- How movement fits into your life
- Building a routine, one habit at a time.
Jump-Start To Eating Healthy
Instead of getting overwhelmed with where to start when adjusting your eating habits, Jump-Start to Eating Healthy is here to help you get started. Together we will make a meal plan that considers your family and dietary needs.
As you implement the meal plan, I will continue to support you for two additional weeks to help answer questions, brainstorm ideas, and deal with unexpected situations.
Think of it as having a nutrition coach in your pocket as you start healthy eating habits.
Learn More About Jump-Start To Eating Healthy
About Me
I'm Kristin, a holistic nutrition coach helping soccer moms find Nutrition Confidence by making eating healthy an easy option for their busy season of life. With two boys of my own, I have been on my health journey through the chaos they call life. I'm a certified nutrition coach from The Institute of Integrative Nutrition and look forward to sharing my tips and tricks to help you take your health into your own hands.
Join us back here every Tuesday for a new episode.
Typically, when we talk about snacking, we think of the mindless snacking kind, not the kind that comes from hunger.
Why do we snack? There are three reasons we typically find ourselves snacking when we are:
- Bored
- Thirsty
- Hungry
On the podcast today, we're going to tackle the following:
- Why We Snack
- 3 Questions To Consider When Snacking
- Reducing Mindless Snacking
- How To Avoid Eating a Whole Bag of Doritos
- Snack Ideas That Lean Towards The Healthier Side of Eating
Jump-Start To Eating Healthy
Instead of getting overwhelmed with where to start when adjusting your eating habits, Jump-Start to Eating Healthy is here to help you get started. Together we will make a meal plan that considers your family and dietary needs.
As you implement the meal plan, I will continue to support you for two additional weeks to help answer questions, brainstorm ideas, and deal with unexpected situations.
Think of it as having a nutrition coach in your pocket as you start healthy eating habits.
Learn More About Jump-Start To Eating Healthy
About Me
I'm Kristin, a holistic nutrition coach helping soccer moms find Nutrition Confidence by making eating healthy an easy option for their busy season of life. With two boys of my own, I have been on my health journey through the chaos they call life. I'm a certified nutrition coach from The Institute of Integrative Nutrition and look forward to sharing my tips and tricks to help you take your health into your own hands.
Join us back here every Tuesday for a new episode.
As you shift your nutrition and eating habits, this will most likely mean a shift in the amount of food needed to be cooked at home.
It's not bad, but knowing what goes into your food will be an essential part of eating healthier.
When figuring out what to make, it's important to have a list of Go-To Meals. Meals that:
- No one argues about
- Are easy to make
- It can be made quickly
- Meet your dietary needs
- You know how it will turn out.
Today on the podcast, we talk about how to make your list of go-to meals, and I share my list of go-to meals and how we adjust them from week to week.
When you finish making your go-to meal list, send it to me. I love to expand on recipes and would love to know more about what you love to cook.
Jump-Start To Eating Healthy
Instead of getting overwhelmed with where to start when adjusting your eating habits, Jump-Start to Eating Healthy is here to help you get started. Together we will make a meal plan that considers your family and dietary needs.
As you implement the meal plan, I will continue to support you for two additional weeks to help answer questions, brainstorm ideas, and deal with unexpected situations.
Think of it as having a nutrition coach in your pocket as you start healthy eating habits.
Learn More About Jump-Start To Eating Healthy
About Me
I'm Kristin, a holistic nutrition coach helping soccer moms find Nutrition Confidence by making eating healthy an easy option for their busy season of life. With two boys of my own, I have been on my health journey through the chaos they call life. I'm a certified nutrition coach from The Institute of Integrative Nutrition and look forward to sharing my tips and tricks to help you take your health into your own hands.
Join us back here every Tuesday for a new episode.
One of the first things people tend to avoid when eating healthier is going to a restaurant. It doesn't always end well and often leads to more anxiety than it's worth.
Today on the podcast, we'll go over a few ways to enjoy your favorite food while focusing on a healthier diet.
We talk about:
- How to plan for your meal.
- What to do if you want to eat it all.
- Finding balance.
- Getting back on track.
Going out to eat shouldn't be avoided; it should be a time to celebrate and enjoy a meal with friends or family. It's one meal out of 21 a week. A lot can be done to make it delicious and healthy.
Jump-Start To Eating Healthy
Instead of getting overwhelmed with where to start when adjusting your eating habits, Jump-Start to Eating Healthy is here to help you get started. Together we will make a meal plan that considers your family and dietary needs.
As you implement the meal plan, I will continue to support you for two additional weeks to help answer questions, brainstorm ideas, and deal with unexpected situations.
Think of it as having a nutrition coach in your pocket as you start healthy eating habits.
Learn More About Jump-Start To Eating Healthy
About Me
I'm Kristin, a holistic nutrition coach helping soccer moms find Nutrition Confidence by making eating healthy an easy option for their busy season of life. With two boys of my own, I have been on my health journey through the chaos they call life. I'm a certified nutrition coach from The Institute of Integrative Nutrition and look forward to sharing my tips and tricks to help you take your health into your own hands.
Join us back here every Tuesday for a new episode.
When I look back on 2022, it was a year of lessons.
Good ones and hard ones. New Year's resolutions come with a feeling of excitement. It's a fresh start in the day-to-day world that we live in. However, as you see people preaching, "set your resolutions" or "what are your goals," it's important to reflect back on the year prior. What worked and what didn't?
In today's podcast episode:
- I am reflecting on the goals I missed and the lessons I learned.
- We talk about my word for 2023.
- Most importantly, I'm sharing my take on how YOU can learn from my failures.
We touch a little bit on goals throughout the episode, but to dig more into setting achievable goals, don't miss episode 12.
Jump-Start To Eating Healthy
Instead of getting overwhelmed with where to start when adjusting your eating habits, Jump-Start to Eating Healthy is here to help you get started. Together we will make a meal plan that considers your family and dietary needs.
As you implement the meal plan, I will continue to support you for two additional weeks to help answer questions, brainstorm ideas, and deal with unexpected situations.
Think of it as having a nutrition coach in your pocket as you start healthy eating habits.
Learn More About Jump-Start To Eating Healthy
About Me
I'm Kristin, a holistic nutrition coach helping soccer moms find Nutrition Confidence by making eating healthy an easy option for their busy season of life. With two boys of my own, I have been on my health journey through the chaos they call life. I'm a certified nutrition coach from The Institute of Integrative Nutrition and look forward to sharing my tips and tricks to help you take your health into your own hands.
Join us back here every Tuesday for a new episode.
Holidays can bring stress in general, but when you're on a journey to better health, they can be even more stressful.
Throw a holiday revolving around eating pie in the mix, and oh, that stress goes higher.
Let's chat about why it doesn't HAVE to be high this week and how to handle those conversations.
Gut health is something that virtually everyone should be working on. However, many of us don't even realize how messed up our gut truly is.
As someone who has spent the better three years researching and learning about gut health, you would think I know the signs when something is off.
LOL.
I chose to ignore some of them after having COVID earlier this year Fall. Today on the podcast, I'm sharing a little bit about what I've been going through over the last month and how it relates to you.
COVID and Gut Health
At this point, research is starting to show how COVID affects your gut. I was lucky in January to escape the gut piece, but it wrecked my hormones. It took almost 5 months for my hormones to settle back in.
My little guy and I got COVID in September, and my head immediately went to my hormones. Not my gut. I ignored the signs that were popping up.
It took a trip to urgent care to make me connect all of the dots. Thankfully we ruled out the serious stuff, and they sent me home with a diagnosis of inflammation in my intestines.
What I'm Doing For My Gut Health
With everything going on, I've gone back to a strict diet after talking to my doctor. We've eliminated gluten and dairy (two strong triggers for me, not necessarily everyone). Through this, I'm trying to get my vegetable intake back up to what it was in the Summer.
I've increased my water intake to help keep things moving, IYKYK.
Supplement-wise, I've also added in turmeric, as it can help with inflammation.
What Can You Do For Your Gut Health?
Start to learn about your body. I will forever preach food journaling because it can help you learn so much about your body.
Start paying attention more. Start listening.
What is your body trying to tell you?
1 in 10 Americans eats enough fruits in vegetables in their daily lives. It's an often overlooked yet easy piece of our health. Increasing your fruits and vegetables can increase the number of vitamins and minerals you eat daily.
Where do you think you fall with your fruit and vegetable intake?
Today on the podcast, we will:
- Bust some sugar myths about fruit and vegetables.
- Talk about how to get more fruits and vegetables into your diet.
- Break some news about greens & red powders.
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Learn How to Eat For Your Body
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Stop guessing what food is causing your weight gain, bloating, indigestion or pain. Instead, take a step back and learn how to eat for your body in my FREE introduction to food journaling, 5-Day Food Journal.
▶ DOWNLOAD YOUR FREE FOOD JOURNAL:
http://www.listentoyourbodyjournal.com
"I'll start in January" is one of the most common phrases I hear these days.
It's so common that I created a FREE community to kick-start our health during the holiday season.
This week I am sharing my story of eating 16-20 cookies on December 16th and weighing in for a fitness contest on December 17, 2013. While it might seem crazy, this moment changed everything for my long-term health journey.
It started with little changes and little habits to add up to significant results.
Do you still think it's not a good time to put your health first? Listen to this episode and let me know what you think.
Don't wait until January, your health is more important than that. Come join our free Kick Start a Healthy Holidays Community and join us for November to focus on those little habits.
Building a long-term healthy lifestyle can be overwhelming. Take one look at Pinterest, and you can see 1000 different rules about how you should eat, move, etc.
The truth is, most of those come back to 3 core habits:
- Movement
- Hydration
- Whole Foods
Ultimately, these three core habits will build the foundation for a healthy lifestyle, no matter your goal. A goal, such as having more energy, could result in weight loss. A goal to reduce cholesterol could result in more energy.
Habits take an average of 66 days to become actual habits. What you do now will play a part in how your 2022 wraps up.
If you are ready to focus on these three core habits, come to Kick Start a Healthy Holiday Season with the Be Your Best Self Community. Starting on November 1st, we will focus on THREE core daily habits: drinking your water, moving for 30 minutes a day & eating a vegetable. 😉.
All for free, you get recipes, motivation, tips in the kitchen, and two awesome giveaways (hint: one is a free month of nutrition coaching).
One of the most underrated ways to stick to healthy eating habits is meal planning and prepping.
Sometimes meal prep can get a bad reputation of being a boring way to make lunch for yourself or a way to waste your Sunday afternoon.
However, meal prepping can make life easier, help you stay on track with your goals, and take A LOT of thinking out of your week.
There are so many levels of meal prep, and it doesn't have to be an all-in, waste your Sunday situation.
Let's chat about it!
Tell me in the comments on Instagram, what level of meal prepper are you?
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Join Me Live Each Wednesday:
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▶ INSTAGRAM:
https://www.instagram.com/kristinlongacre
▶ FACEBOOK:
https://www.facebook.com/beyourbestselfcoachingllc
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Learn How to Eat For Your Body
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Stop guessing what food is causing your weight gain, bloating, indigestion or pain. Instead, take a step back and learn how to eat for your body in my FREE introduction to food journaling, 5-Day Food Journal.
▶ DOWNLOAD YOUR FREE FOOD JOURNAL:
http://www.listentoyourbodyjournal.com
Did you know you are 65% more likely to hit your goals if you have someone to be accountable to?
Today I shared my story of having an accountability partner and the difference it made in my health journey nine years ago.
I also shared three ways you can find your accountability partner that doesn’t involve begging 😜
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Join Me Live Each Wednesday:
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▶ INSTAGRAM:
https://www.instagram.com/kristinlongacre
▶ FACEBOOK:
https://www.facebook.com/beyourbestselfcoachingllc
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Learn How to Eat For Your Body
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Stop guessing what food is causing your weight gain, bloating, indigestion, or pain. Instead, take a step back and learn how to eat for your body in my FREE introduction to food journaling, 5-Day Food Journal.
▶ DOWNLOAD YOUR FREE FOOD JOURNAL:
http://www.listentoyourbodyjournal.com
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Group Coaching - Nutrition Confidence:
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Are you ready to overcome the diet roller coaster and heal your body while building confidence in your nutrition through 6 weeks of group coaching?
The first three people who DM me the word “nutrition” will get a coupon to save 20% (that’s $80!) on this round of Nutrition Confidence! We start on Monday, October 3rd!
▶ http://www.nutritionconfidence.com
Trendy diets are not a long-term solution to your health concerns.
Whether it's weight loss, cholesterol, or something else, Keto isn't going to solve that problem forever. Neither is paleo, weight watchers, colored containers, or a magic shake.
If you don't understand how your body reacts to certain foods, you won't be able to heal your body long-term.
When we feel bloated, miserable, struggling with brain fog, anxiety at its peak, filled with acid reflux, etc., after eating a meal, our body is trying to tell us that something isn't right.
You can ignore it, tell yourself it's unrelated and move on... or you can do something about it.
Sunday night, I'm hosting a free workshop to teach you EXACTLY how to listen to what your body is trying to tell you.
Learn more at https://beyourbestselfhealthcoaching.com/p/eat-for-your-body-workshop
Sometimes weight loss is more than calories in/calories out.
Today I'm going to share my story of building my relationship with food in a way that I could lose weight and build long-term eating habits that work for MY body.
I will also share how you can get started following a similar path and steps you can take to start healing your body and it's relationship with food TODAY!
Where are you at? Do you know how your body responds to food?
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Join Me Live Each Wednesday:
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INSTAGRAM:
https://www.instagram.com/kristinlongacre
FACEBOOK:
https://www.facebook.com/beyourbestselfcoachingllc
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Learn How to Eat For Your Body
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Stop guessing what food is causing your weight gain, bloating, indigestion or pain. Instead, take a step back and learn how to eat for your body in my FREE introduction to food journaling, 5-Day Food Journal.
DOWNLOAD YOUR FREE FOOD JOURNAL:
http://www.listentoyourbodyjournal.com
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Group Coaching - Nutrition Confidence:
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Are you ready to overcome the diet roller coaster and heal your body while building confidence in your nutrition through 6 weeks of group coaching?
Get on the waitlist. The next round starts October 3rd!
http://www.nutritionconfidence.com
9 Ways To Build A Healthier Lifestyle, according to the Blue Zones.
There are five areas around the world known as the Blue Zones. They have the lowest rate of chronic disease and the highest rate of longevity.
Let's chat today about nine common themes researchers have found when exploring the blue zones.
Hint: only two have to do with the food on your plate.
Which one do you think would most fit into your current lifestyle?
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Join Me Live Each Wednesday:
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INSTAGRAM:
https://www.instagram.com/kristinlongacre
FACEBOOK:
https://www.facebook.com/beyourbestselfcoachingllc
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Nutrition Confidence
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Are you ready to overcome the diet roller coaster and heal your body while building confidence in your nutrition through 6 weeks of group coaching?
GET ON THE WAITLIST:
http://www.nutritionconfidence.com
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Learn How to Eat For Your Body
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Stop guessing what food is causing your weight gain, bloating, indigestion, or pain. Instead, take a step back and learn how to eat for your body in my FREE introduction to food journaling, 5-Day Food Journal.
DOWNLOAD YOUR FREE FOOD JOURNAL:
http://www.listentoyourbodyjournal.com
Eating healthy doesn't have to be complicated.
There I said it!
Due to our culture and the norms of society, we look at eating healthy as something that takes a lot of effort to be consistent.
While I won't deny that it does take a lot of effort, it's not necessarily the kind of effort we think it might be.
Let's talk about what it means to eat a healthier diet and my five ways to make eating healthy less complicated.
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▶ INSTAGRAM:
https://www.instagram.com/kristinlongacre
▶ FACEBOOK:
https://www.facebook.com/beyourbestselfcoachingllc
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Learn How to Eat For Your Body
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Stop guessing what food is causing your weight gain, bloating, indigestion or pain. Instead, take a step back and learn how to eat for your body in my FREE introduction to food journaling, 5-Day Food Journal.
▶ DOWNLOAD YOUR FREE FOOD JOURNAL:
http://www.listentoyourbodyjournal.com
Sometimes it's better not to go all-in on your health... 😳😳😳
I said what I said, now hear me out.
Going all-in can produce INCREDIBLE results... however, the way you approach all-in is the key.
Building sustainable habits are going to be how you find long-term success. So many people will dive all in on habits that are NOT sustainable and wonder why they drop off after a certain period of time.
This week in Be Your Best Self Health Chats, we're going to talk about how to build those sustainable habits and how to maintain them long-term.
Listen along to find out how. 😉
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https://www.facebook.com/beyourbestselfcoachingllc
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Sign-Up For My Newsletter & Get A Free Food Journal!
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In order to heal your body, you need to listen to your body. Use the 7-day Listen To Your Body Journal to get a better understanding of how changing the food on your plate can change your health.
▶ DOWNLOAD YOUR FREE FOOD JOURNAL:
http://www.listentoyourbodyjournal.com
After a few weeks off, I am back and asking the question, "Why Not Now?"
In this episode of Be Your Best Self Health Chats, I am going to talk about what's holding you back on your health and nutrition goals and how you can get started today WITHOUT overwhelming yourself.
Let's break down:
- Why there will always be an excuse.
- Nutrition is not a one-and-done thing.
- How starting with one habit can be better than going all in.
- Why are you waiting until Monday?
Enjoy this week's episode of Be Your Best Self Health Chats.
Walk down the aisle of your favorite drugstore and you'll see a supplement for just about everything... plus 20 more multivitamin variations. It can get confusing, overwhelming, and costly real quick to increase your vitamin intake.
Instead, here are three tips to increase your vitamins without having to buy every supplement out there. Trust me, put your money behind the whole foods and you will see much better results!
Disclaimer: I'm not here to hate on supplements! I do believe they have a time in a place when it comes to specific support.
What are your supplement-specific questions? Drop them in the comments below and let's chat about them!
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Join Me Live Each Sunday:
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▶ FACEBOOK:
https://www.facebook.com/beyourbestselfcoachingllc
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Sign-Up For My Newsletter & Get A Free Food Journal!
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In order to heal your body, you need to listen to your body. Use the 7-day Listen To Your Body Journal to get a better understanding of how changing the food on your plate can change your health.
▶ DOWNLOAD YOUR FREE FOOD JOURNAL:
http://www.listentoyourbodyjournal.com
Summer brings fun in the sun but it can also bring a string of commitments and events.
When you have a weight loss or a health goal, it can be hard to find the balance between enjoying yourself and staying on track with your goals.
Guess what, balance doesn't have to be hard.
Let's talk about how to stay on track with your weight loss goals but still enjoy your Summer.
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Join Me Live Each Sunday Around 8am CST:
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▶ INSTAGRAM: https://www.instagram.com/kristinlongacre
▶ FACEBOOK: https://www.facebook.com/beyourbestselfcoachingllc
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Listen To Your Body Journal
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In order to heal your body, you need to listen to your body. Use the 7-day Listen To Your Body Journal to get a better understanding of how changing the food on your plate can change your health.
▶ DOWNLOAD YOUR FREE FOOD JOURNAL: http://www.listentoyourbodyjournal.com
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What's Your Body Telling You? Workshop:
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Finally, uncover the real reason diets don’t work for you and get to the root of your health problems with the What’s Your Body Telling You? Workshop. Instead of being confused about what diet is best for you, I will teach you to gain a better understanding of your body. At the same time, learn how to control the ups and downs of your health, mood, and energy using the food on your plate.
The What's Your Body Telling You Workshop is only $29.95 for lifetime access.
▶ SAVE $5 WITH CODE PODCAST: http://workshop.bestselfhealthcoaching.com
This morning we are live from the outside because it's too nice to drink coffee inside.
Let's chat about seasonal produce. It's easy to stray away from produce at the grocery store because of the price point. However, you can save money on produce by focusing on what is in season instead of all produce available.
By utilizing in-season produce you can also change up what you're eating without having to totally revamp your menu every week.
Most importantly, we'll cover how to know what fruit and vegetables are in-season.
TLDR, today we'll cover:
▶ What is seasonal produce good for?
▶ Recipes
▶ Making the most of what's in season
▶ Different ways to tell WHAT is in season.
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Join Me Live Each Sunday Around 8am CST:
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▶ INSTAGRAM:
https://www.instagram.com/kristinlongacre
▶ FACEBOOK:
https://www.facebook.com/beyourbestselfcoachingllc
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Listen To Your Body Journal
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In order to heal your body, you need to listen to your body. Use the 7-day Listen To Your Body Journal to get a better understanding of how changing the food on your plate can change your health.
▶ DOWNLOAD YOUR FREE FOOD JOURNAL:
http://www.listentoyourbodyjournal.com
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What's Your Body Telling You? Workshop:
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Finally, uncover the real reason diets don’t work for you and get to the root of your health problems with the What’s Your Body Telling You? Workshop. Instead of being confused about what diet is best for you, I will teach you to gain a better understanding of your body. At the same time, learn how to control the ups and downs of your health, mood, and energy using the food on your plate.
The What's Your Body Telling You Workshop is only $29.95 for lifetime access.
▶ SAVE $5 WITH CODE YOUTUBE:
http://workshop.bestselfhealthcoaching.com
Over the last three weeks we've talked about the three main nutrients your body needs, now this week we need to talk about balancing them.
It doesn't stop at balancing proteins, carbs, and fat in other words balancing macronutrients.
There's also balancing whole foods vs. processed foods. When it comes to balancing your nutrition this can be a key piece of your daily intake.
Then we get into the nutrition balance of healthy foods vs. not-so-healthy foods.
At the end of the day, having a good nutrition routine is all about balancing your nutrition... For morning coffee chats this week, let's talk about the balance :)
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Join Me Live Each Sunday Around 8am CST:
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▶ INSTAGRAM:
https://www.instagram.com/kristinlongacre
▶ FACEBOOK:
https://www.facebook.com/beyourbestselfcoachingllc
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Listen To Your Body Journal
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In order to heal your body, you need to listen to your body. Use the 7-day Listen To Your Body Journal to get a better understanding of how changing the food on your plate can change your health.
▶ DOWNLOAD YOUR FREE FOOD JOURNAL:
http://www.listentoyourbodyjournal.com
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Crash Course to Balancing Summer Nutrition
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Instead of letting the chaotic Summer schedule take over your health, learn five key ways to balance your nutrition during the Summer months.
Join Me LIVE June 6th at 8pm CST for this Masterclass and get lifetime access to the replay.
▶ https://www.beyourbestselfhealthcoaching.com/p/crash-course-to-balancing-your-nutrition-in-the-summer
Today we wrap up our three-week series on macronutrients. We've talked about why you need to increase protein, why carbohydrates are good for you, and today we're going to talk about why you need fats in your diet and the low-fat diet trends.
'Low fat' is so commonly used for weight loss, but is it really the way to go? In the 1990s and early 2000s, many people turned to a low-fat diet to lose weight and find a healthier version of themselves.
However, low-fat doesn't always mean healthier. Low-fat diets can also mean an increase in sugar intake which cancels out the point of going on a diet in the first place.
We also cover, different sources of fats, and how much fat you need in a day. Not to mention, I shared a special announcement about balancing your Summer nutrition.
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Join Me Live Each Sunday Around 8am CST:
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▶ INSTAGRAM:
https://www.instagram.com/kristinlongacre
▶ FACEBOOK:
https://www.facebook.com/beyourbestselfcoachingllc
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Listen To Your Body Journal
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In order to heal your body, you need to listen to your body. Use the 7-day Listen To Your Body Journal to get a better understanding of how changing the food on your plate can change your health.
▶ DOWNLOAD YOUR FREE FOOD JOURNAL:
http://www.listentoyourbodyjournal.com
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Crash Course to Balancing Summer Nutrition
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Instead of letting the chaotic Summer schedule take over your health, learn five key ways to balance your nutrition during the Summer months.
Join Me LIVE June 6th at 8pm CST for this Masterclass and get lifetime access to the replay.
Nail down the early bird pricing of $19.95 by signing up today
▶https://www.beyourbestselfhealthcoaching.com/p/crash-course-to-balancing-your-nutrition-in-the-summer
This week we move on to our next macronutrient and that is carbohydrates, quite possibly the most hated macronutrient in today's society, so let's have an honest conversation about it.
I love carbs and I can't wait to share more with you.
We are going to chat about:
➡️ What Are Carbs?
➡️ Are Carbs Bad For You?
➡️ Why Are Carbs Demonized?
➡️ What Is The REAL Problem With Carbs?
➡️ What Are GOOD Carb Sources?
➡️ How Many Carbs Should You Eat a Day?
By answering the question "are carbs bad for you?" we can help move you in the right direction with your health and nutrition goals.
Carbs are not bad for you and can be incredibly beneficial when you are eating the right carbs, not processed carbs.
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Join Me Live Each Sunday USUALLY Around 8am CST:
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▶ INSTAGRAM:
https://www.instagram.com/kristinlongacre
▶ FACEBOOK:
https://www.facebook.com/beyourbestselfcoachingllc
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Listen To Your Body Journal
▬▬▬▬▬▬▬▬▬▬▬▬▬▬
In order to heal your body, you need to listen to your body. Use the 7-day Listen To Your Body Journal to get a better understanding of how changing the food on your plate can change your health.
▶ DOWNLOAD YOUR FREE FOOD JOURNAL:
http://www.listentoyourbodyjournal.com
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What's Your Body Telling You? Workshop:
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Finally, uncover the real reason diets don’t work for you and get to the root of your health problems with the What’s Your Body Telling You? Workshop. Instead of being confused about what diet is best for you, I will teach you to gain a better understanding of your body. At the same time, learn how to control the ups and downs of your health, mood, and energy using the food on your plate.
The What's Your Body Telling You Workshop is only $29.95 for lifetime access.
▶ SAVE $5 WITH CODE PODCAST:
http://workshop.bestselfhealthcoaching.com
Part 1/3 of our Macronutrients Series
Over the next three weeks we are going to talk about Macronutrients, the three nutrients we use in the largest amounts. We will NOT be talking about how to count macros... JUST the nutrients themselves 😉.
For starters, This week we are going to answer the question why is protein important? It is also the one macronutrient that isn't demonized by diet culture which makes it a good macronutrient to start with.
There is a good chance you are not eating ENOUGH protein in your everyday diet. I'm not talking about specific goals (weight loss, muscle building, etc), I'm talking about the everyday person just trying to live their best life.
Today We Cover:
▶ How Much Protein Should You Eat Daily?
▶ What Food Is High In Protein?
▶ Why Is Protein Important?
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Join Me Live Each Sunday Around 8am CST:
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▶ INSTAGRAM:
https://www.instagram.com/kristinlongacre
▶ FACEBOOK:
https://www.facebook.com/beyourbestselfcoachingllc
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Listen To Your Body Journal
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In order to heal your body, you need to listen to your body. Use the 7-day Listen To Your Body Journal to get a better understanding of how changing the food on your plate can change your health.
▶ DOWNLOAD YOUR FREE FOOD JOURNAL:
http://www.listentoyourbodyjournal.com
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What's Your Body Telling You? Workshop:
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Finally, uncover the real reason diets don’t work for you and get to the root of your health problems with the What’s Your Body Telling You? Workshop. Instead of being confused about what diet is best for you, I will teach you to gain a better understanding of your body. At the same time, learn how to control the ups and downs of your health, mood, and energy using the food on your plate.
The What's Your Body Telling You Workshop is only $29.95 for lifetime access.
▶ SAVE $5 WITH CODE PODCAST:
http://workshop.bestselfhealthcoaching.com
TW: We are going to talk about this scale and using it as a tool and not as not being the be-all-end-all method for measuring your health. If this scale is something that triggers you or bothers you, please go ahead and skip this week's podcast.
A scale is a tool and as part of a health journey, it is something that you can use, but you don't have to use. One of the things that often gets mixed up today is that we so much emphasis on the number on the scale.
Even if the scale measures 25 other aspects of your health, those still don’t tell the whole story.
The scale gives you some information about your health, but it does not define your health.
Join us Live Each Week at 10am CST:
Instagram: https://www.instagram.com/kristinlongacre
Facebook: https://www.facebook.com/beyourbestselfcoachingllc
What's Your Body Telling You? Workshop:
To gain a better understanding of what your body is trying to tell you through your food choices, the What's Your Body Telling You Workshop is only $29.95 for lifetime access.
Save $5 with code PODCAST when you checkout! http://workshop.bestselfhealthcoaching.com
This week’s podcast is actually inspired by the Listen To Your Body Challenge that I hosted two weeks ago. This was a conversation that I felt like came up multiple times throughout the challenge.
The definition of eating healthy matters when you're looking at making changes to your nutrition for a number of reasons.
Today on the Be Your Best Self Health Chats podcast we’re going to talk about all of those reasons as well as help you change your definition of what it means to eat healthily.
Join us Live Each Week at 10am CST:
Instagram: https://www.instagram.com/kristinlongacre
Facebook: https://www.facebook.com/beyourbestselfcoachingllc
What's Your Body Telling You? Workshop:
To gain a better understanding of what your body is trying to tell you through your food choices, the What's Your Body Telling You Workshop is only $29.95 for lifetime access.
Save $5 with code PODCAST when you checkout! http://workshop.bestselfhealthcoaching.com
You can have the best nutrition plan in the world but tackling it alone could make it a lot harder to stick to.
When it comes to accountability, there's actually research behind those who have accountability and those who do not.
Today we're talking about nutrition and why accountability matters.
Join us Live Each Week at 10am CST:
Instagram: https://www.instagram.com/kristinlongacre
Facebook: https://www.facebook.com/beyourbestselfcoachingllc
Workshop Insight:
To gain a better understanding of what your body is trying to tell you through your food choices, the What's Your Body Telling You Workshop is only $29.95 for lifetime access.
Save $5 with code YOUTUBE when you checkout! http://workshop.bestselfhealthcoaching.com
Food tracking tends to get a bad reputation. From calorie counting to macros to points so much of it can depend on weight loss.
But what if you put the numbers down and just started keeping track of your food and how it makes you feel?
Tracking your food can give you so much information about your body if you take a few minutes a day to do it.
Let's talk about how to do it and more today on coffee chat.
For more information on the Listen To Your Body Challenge visit: http://challenge.nutritionconfidence.com
Join us Live Each Week at 10am CST:
Instagram: https://www.instagram.com/kristinlongacre
Facebook: https://www.facebook.com/beyourbestselfcoachingllc
Whether you have started reaching your 2022 nutrition goals or not, the change of season from Winter to Spring is the perfect time to start taking control of your nutrition and your health habits.
Let's chat about it today!
Join us Live Each Week at 10am CST:
Instagram: https://www.instagram.com/kristinlongacre
Facebook: https://www.facebook.com/beyourbestselfcoachingllc
Workshop Insight:
To gain a better understanding of what your body is trying to tell you through your food choices, the What's Your Body Telling You Workshop is only $29.95 for lifetime access. Save $5 with code PODCAST when you checkout! http://workshop.bestselfhealthcoaching.com
As a society, we are sicker than ever (not even factoring in the last two years).
Two years ago I had my eyes opened to how much healing can be done through the food on your plate.
Nope, this isn't anything woo woo, it's everyday life.
Using the food on our plate we can do things like:✅ Reign in seasonal allergies
✅ Slow down arthritis symptoms
✅ Heal our digestive tract (indigestion, stomach issues, etc)
✅ Clear brain fog
✅ Ease anxiety
✅ Gain relief from autoimmune symptoms
✅ And More!!!
How do we do that and what does it mean to fully heal? Come listen and we'll chat about it!
Join us Live Each Week at 10am CST:
Instagram: https://www.instagram.com/kristinlongacre
Facebook: https://www.facebook.com/beyourbestselfcoachingllc
Workshop Insight:
To gain a better understanding of what your body is trying to tell you through your food choices, the What's Your Body Telling You Workshop is only $29.95 for lifetime access. Save $5 with code PODCAST when you checkout! http://workshop.bestselfhealthcoaching.com
So you did the research to find out what doesn't agree with your body.
You know what foods you should eliminate from your diet as you start eating healthier... but what do you do next?
There are two scenarios we are going to talk about:
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You have the diet research but have no idea where to start.
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You have a nutrition plan but committing to the plan is a struggle.
⁉️ Which Scenario Are You? ⁉️
SMARTER GoalsSpecific
Measurable
Additive (What Are You ADDING)
Rewarding
Timely
Efficacy (What will this bring long term)
Relative
To get on the waitlist for Nutrition Confidence visit: www.nutritionconfidence.com
Join us Live Each Week at 10am CST:
Instagram: https://www.instagram.com/kristinlongacre
Facebook: https://www.facebook.com/beyourbestselfcoachingllc
Workshop Insight:
To gain a better understanding of what your body is trying to tell you through your food choices, the What's Your Body Telling You Workshop is only $29.95 for lifetime access.
Save $5 with code PODCAST when you checkout! http://workshop.bestselfhealthcoaching.com
Let's talk about the right and wrong reasons to give up some of your favorite foods. Just like Bananas aren't evil, carbs (yes, that means bread) aren't evil either.
When your friends tell you the new grapefruit diet fad is the way to go, I want you to pause and start listening to your body before diving in headfirst. I did knock on grapefruits a little bit this week but it's only out of love 🙂
There's a time and a place to eliminate those foods or follow a fad diet so listen to find out more!
Join us Live Each Week at 10am CST:
Instagram: https://www.instagram.com/kristinlongacre
Facebook: https://www.facebook.com/beyourbestselfcoachingllc
Workshop Insight:
To gain a better understanding of what your body is trying to tell you through your food choices, the What's Your Body Telling You Workshop is only $29.95 for lifetime access.
Save $5 with code PODCAST when you checkout! http://workshop.bestselfhealthcoaching.com
By setting yourself up with a routine you are more likely to set yourself up for a successful week making better nutrition choices.
This week we talk about:
- Picking one day a week to make a plan
- Setting up time in your schedule to COOK
- Planning ahead for breakfast, lunch & dinner
- Small nutrition habits that set you up for a better week.
Join us Live Each Week at 10 am CST:
Instagram: https://www.instagram.com/kristinlongacre
Facebook: https://www.facebook.com/beyourbestselfcoachingllc
Workshop Insight:
To gain a better understanding of what your body is trying to tell you through your food choices, the What's Your Body Telling You Workshop is only $29.95 for lifetime access.
Save $5 with code PODCAST when you checkout! http://workshop.bestselfhealthcoaching.com
Overhauling your nutrition is not a one-day process. It is little changes that over time can add up to a new lifestyle and stronger health.
The changes don't need to be as complicated as some might make them out to be. Today we're going.to talk about changes you can make to help with long-term results.
This Episode Breaks Down:🍋 Why you should start with small changes in your nutrition when you are working on your own.
🍋 How to make small changes with your food choices.
🍋 4 easy food swaps to make.
🍋 Why you should be prepared when making changes.
Full Episode Breakdown
Learn What Your Body Is Telling You:
To gain a better understanding of what your body is trying to tell you through your food choices, the What's Your Body Telling You Workshop is only $29.95 for lifetime access.
Save $5 with code PODCAST when you checkout! http://workshop.bestselfhealthcoaching.com
Sunday Coffee Chats:
Join me live each Sunday morning at 10am CST to chat about different topics regarding health, nutrition, and how to become the best version of yourself.
Instagram: https://www.instagram.com/kristinlongacre
Facebook: https://www.facebook.com/beyourbestselfcoachingllc
An often overlooked part of nutrition is how much sleep you are getting on a regular basis.
Believe it or not.
Sleep plays a key role in our health but it can determine the outcome of our choices for the day. On the flip side, making poor food choices can also affect sleep.
How do we solve that problem? Let's chat about it today.
Learn more about what your body is trying to tell you in the What's Your Body Telling You Live Workshop: http://workshop.bestselfhealthcoaching.com
Instagram: https://www.instagram.com/kristinlongacre
Facebook: https://www.facebook.com/beyourbestselfcoachingllc
I'm going to get passionate this week and talk about putting numbers to the side and focusing on health over weight.
I will also share my insight on why I think putting health first will help with weight loss whereas putting weight loss first will not help with health.
This topic ALWAYS gets me wound up so I would love to hear your thoughts on it too.
Join me live each Sunday morning at 10am CST to chat about different topics regarding health, nutrition, and how to become the best version of yourself.
Learn more about what your body is trying to tell you in the What's Your Body Telling You Live Workshop: http://workshop.bestselfhealthcoaching.com
Instagram: https://www.instagram.com/kristinlongacre
Facebook: https://www.facebook.com/beyourbestselfcoachingllc
This week we are chatting about:
🍌 Some myths behind sugar
🍌 Why bananas aren't evil
🍌 Insight into how much sugar we actually eat in a day.
Psst... there's more to sugar than you might think.
Join me live each Sunday morning at 10am CST to chat about different topics regarding health, nutrition, and how to become the best version of yourself.
Learn more about what your body is trying to tell you in the What's Your Body Telling You Live Workshop: http://workshop.bestselfhealthcoaching.com
Instagram: https://www.instagram.com/kristinlongacre
Facebook: https://www.facebook.com/beyourbestselfcoachingllc
It’s no secret that certain foods can make you feel gross, bloated, and like you never want to eat again… this is often referred to in the nutrition world as inflammation.
However, it might be happening more than you think as inflammation shows up in different ways.
What does inflammation mean in your body? How can you prevent it? How can you heal it?
We talked about all of this, AND MORE today on our Sunday morning coffee chat.
Workshop link: http://workshop.bestselfhealthcoaching.com
This week we continue on with our weekly Sunday morning coffee chat with the topic: exhaustion, anxiety & stress are your body's way of telling you that something's not right.
It's not okay to always feel burnt out. With the world we are currently living in, it's become normalized to always be stressed, exhausted, and anxious. In many ways, it's completely understandable. However, when you are exhausted, anxious, and stressed your body is trying to tell you something.
Are you listening? We talk about all. of this in today's coffee chat.
Come join the live workshop I mentioned at the end: http://workshop.bestselfhealthcoaching.com
I don't care if you call them New Years resolutions, goals, intentions, etc. Whatever you are doing for your health in 2022... let's take it to the next level and make sure you keep going.
Why Do Resolutions Fail? Did you know there is research behind resolutions actually failing? There are a variety of different reasons but this year we're going to break the cycle.
In January it's a fresh start. It's a feeling of a blank calendar. We're coming off a chaotic holiday season and people are excited to get back to a routine. What better time to start something new than now?
On average it takes 66 days to build a new habit. In calendar terms that means it should take until March for you to become consistent with the new habits that you are trying to form for your health goals. Most people give up by day 13.
In other words, we aren't giving resolutions enough time to become a habit. We aren't pushing through the bad days.
How Do We Build Long-Term Habits? Instead of building a lot of brand new habits at once, start small. Look at what your overall goal or resolution is and make a list of what it will take to get there.
Each month, week or quarter start working on one new thing that will get you towards that overall goal.
For example, if your goal is to lose 25lbs in 2022... start by simply drinking more water. Once that becomes normal, add in walking on the treadmill once a day or adding more vegetables. As you move through each step you will slowly make progress to that end goal by making REALISTIC life changes that give you long-term results.
This time of the year always brings lower immune systems, it can result in sickness after sickness. Now, more so than ever our immune systems need all we can give them to help.
How To Holistically Boost Your Immune System:
- Increase Your Vitamin D
- Drink Your Water
- Reduce Sugar/Processed Foods
- Eat More Whole Foods
- Add Some Spice With Tumeric
- Get Your Vitamin C In
Join us each Sunday morning at 10am CST live on Instagram.
Disclaimer: I am not a medical professional, all of my advice is based on a holistic health coach practice. The advice is not meant to prevent or cure viruses or diseases.
This week we're going to change things up a little bit. On Sunday morning I hosted a Sunday morning Coffee chat live on Instagram and Facebook to talk about health, holidays, Food & Mood.
Instead of recording an entirely separate podcast, I'm going to share the live with you.
The holiday is a chaotic time, everybody is stressed out and we're all feeling that holiday crunch time. Today we're going to talk about how that stress can be increased and decreased by the food we eat.
When we refer to mood, we're talking about brain fog, anxiety, and pretty much anything going on in your brain.
Some things with our body have become so normal to us that we don’t even realize our body is trying to tell us something is not right.
If your body is screaming at you, in the form of anxiety, brain fog, acne, exhaustion, bloating, etc... it might be time to stake a step back and listen.
Believe it or not, most of these problems can be solved with changes to diet or health habits. Today on Be Your Best Self Health Chats we're going to dig into what might be going on and how to tell if your body is trying to tell you something.
Food Affects your Mood
A lot of what we eat is because we think our body is craving something, such as sugar. It’s great at the moment you consume it, but 30 minutes later we wind up more exhausted than we were to start with.
Your Immune System is Affected By The Foods You’re Putting In Your Body
90% of your immune system is in your gut. This is where your food goes once you eat it. If your gut is inflamed when your body is attacked by a virus, etc. your immune system can’t fight it off because of all of the other things it’s dealing with such as processed foods.
Anxiety & Focus
What we eat affects our brain. Our gut is often referred to as our second brain, one of the big reasons I love gut health is because of how much it can affect things like anxiety and our ability to focus. It's amazing what happens with a clear gut.
If your anxiety is higher than normal, and you can’t pinpoint why? Take a look at what you’ve been eating for the last few days. Is it a situation such as coming off thanksgiving where you are eating more sugars and salt than normal?
In a similar situation if you’re struggling to focus it could also be due to inflammatory foods and your gut. Instead of being able to focus your body has to work on processing the foods that you are putting into it.
How Do You Learn About Your Body?
Step 1: Take a mental inventory of what you’ve eaten in the last few days.
Step 2: Start a food journal, start paying attention to your mood swings, energy levels, etc.
Step 3: Look for the trends. If you need help processing them, shoot me an email (kristin@bestselfhealthcoaching.com) and I would love to help you sort through them.
How To Make Adjustments For Your Health
To tackle the nutrition on your own, start with looking for little changes such as replacing a bag of chips with a cup of vegetables. Little changes will add up to big results.
Five foods to watch out for:
- Wheat
- Soy
- Corn
- Eggs
- Dairy
Not all five of them are bad, but it’s possible that your body doesn’t like them.
Start moving your body more. You don’t have to go do high-intensity workouts, but take some time each day to move your body a litle bit… whether it’s a walk, a stretch through yoga, or lifting weights.
Watch your sleep. When your sleep is off, you tend to reach for more junk food, when you reach for more junk food you tend to move less.
Give your body some time to heal. It won’t heal overnight but start with little changes. You will notice improvements on a daily, weekly, and monthly basis with this one
I had many regrets after opening up social media this weekend and seeing some of the advice that was put out this year surrounding Thanksgiving.
As we are rolling into the rest of the holiday season, this week we are chatting about:
- Why you don't need a detox.
- Why you don't need to skip the mashed potatoes.
- Why there is no number of squats to do for each piece of pie you eat.
Enjoy the cookies and hot chocolate, the holiday season only comes once a year.
The more I get to work with moms in their health journey, the more common themes I find. While every person is different, we are all working through this mom life together one day at a time. Maybe it will make you feel better to know you are not alone.
I’m curious, what kind of mom do you most relate to?
- Consistently Inconsistent Mom
- Diet Starts Monday Mom
- Hot Mess Mom
- Confident AF Mom
5 Tips For Rocking The Holiday Season:
- Plan your weeks - use the Calm Your Chaos Weekly Planner
- Crowd out
- Make sure you still have "me time."
- Move your body.
- Create an action plan.
I am offering up 10 FREE Holiday Survival Planning Calls. On these calls, we are going to identify the main things that will derail your health this holiday season and help you figure out an action plan to get you through the holidays without gaining 10lbs. After 30 minutes chatting with me you will have a plan that will help you rock the holiday season just like the Confident AF Mom.
To book your call go to schedule.bestselfhealthcoaching.com.
Today, let’s talk about a topic that is so common in the health, fitness, and nutrition industry but also is not welcome in the health, fitness, and nutrition industry.
The comparison trap.
It's easy to look at somebody next to you and say, “I wish that was me.”
Getting into the comparison trap can put you in a bad headspace and can truly hurt you in the long run with your goals. That simple little comparison can spiral you down a pathway of, “I'm never going to hit my goal,” or “it's this just isn't for me.”
To view the full show notes and more details visit: https://www.kristinlongacre.com/the-comparison-trap-episode-13/
Picture a meme that I'm sure you have seen going around the internet. It's a cartoon person standing at the bottom of a staircase looking up. The text below the mean varies depending on where it’s posted. The overall theme is one step at a time.
I love this image as a reminder of so many different aspects of life, business, health, and fitness. To me, each small step is a goal towards my overall goals.
Back in Episode 3, we talked about how to set goals that are SMARTER. Part of SMARTER goals also means smaller goals.
In episode 12 we are going to talk about using little goals to make big goals.
Let’s start out with the question of the day, why is planning your week good for your health? Planning your week forces you to look ahead to what's coming.
You Can Get Ahead of Questions That May Come Up Throughout The Week
By planning your week ahead of time, you can get ahead on the many questions your week might bring along such as:
- What days do you need to plan your meals ahead of time?
- Do you need to bring lunch because there's going to be pizza in the office?
- Is your schedule so jam-packed that the only time you have is six o'clock in the morning?
- When are you going to cook this week? And what nights Do you need to make room for takeout?
Planning Where Your Exercise Fits In Increases Your Chance of Actually Exercising
Research shows that writing something down makes you more likely to stick to it. In this case, we are talking about your exercise. When are you going to work out? Does this week look like the best time is mornings or evenings? Maybe lunchtime?
Don’t just plan WHEN you’re going to work out but how. This way you can come prepared with the right equipment, clothes, fuel, etc.
Your New Routine Becomes Routine
Planning your week also helps you set a routine, which is something we talked about last week, especially when it comes to your stress levels.
Having a routine will help lower your stress. Planning for that routine is also going to help lower your stress.
How Do You Plan Your Week?
In this week's episode, we are going to dive into this and more!
Download the Calm Your Chaos Weekly Planner:
HTTP://calmyourchaos.bestselfhealthcoaching.com
A few weeks ago, I had an incredible conversation in the Healthy Mom Bootcamp about stress. Instead of recreating the conversation for you I am sharing it as this week's podcast episode.
This week we dig deep into cycles of lack of sleep, increased stressed, poor nutrition. I also touch on a few ways to PREVENT or CALM stress.
Most importantly, we are talking about stress and what it actually does to your body.
For the full transcript visit: podcast.bestselfhealthchats.com
Food journaling is something that taught me about my body. Above all diets, counting macros, calories, etc. the most basic and informative way to be on top of your health is to write it all down.
In this week's episode of the podcast I am sharing all of my information on food journaling:
- What to write
- How to write it
- What the rules are (hint: there are no rules)
To join in 90 Days To Healthier Habits visit www.listentoyourbody.com.
One quote that has stuck with me for months is:
“Many people are strangers to their own kitchen.”
In a world of go-go-go we live for quick and easy meals, usually at the sacrifice of our health. We rely on fast foods, processed foods, boxed foods, and meal kit deliveries. While these types of food all serve their purpose and there is for sure time and a place but when we rely on them 100% of the time we are hurting ourselves more than the convenience is worth.
Full Transcript: podcast.bestselfhealthcoaching.com
Gut health is a newer trend out there, research for gut health really started between 2008 and 2012. At the time gluten-free was becoming a popular weight-loss trend, but it also began to open the eyes of researchers as they saw what was happening to those who were healing from diseases they didn’t know they had.
Today we will dig into gut health, why it's trendy and how you can evaluate your own gut.
Full Transcript: http://podcast.bestselfhealthcoaching.com
Are your kids back to school yet? As we are getting back into the swing of things around here, social media has reminded me of something that many parents like to forget about in the summer…. Making lunches.
I get it. I’ve been there. I’m still there some days. As a busy mom, let’s be honest, it’s easy to let making lunch fall to the wayside. Add in a possibly picky kid and some days it feels impossible to live up to the Pinterest mom expectations.
Research has shown time and time again that a nutrient-dense lunch can be the difference between kids being able to focus in their classroom in the afternoon and kids acting out or even falling asleep.
Think about how your own afternoon goes. For example, maybe you have a turkey sandwich with chips for lunch. Do you crash in the afternoon? How long do you have energy for?
Now, what if you had a more balanced lunch such as turkey meat on an open sandwich or one slice of bread, carrot sticks dipped in hummus and an apple. How much longer would you make it before you needed a snack?
Think about it… why should we expect kids to get through the afternoon on an uncrustable and juice box when we wouldn’t be able to make it with energy on the adult-sized portion?
Full Transcript: http://podcast.bestselfhealthcoaching.com
Do you know what the recommended daily sugar intake for a human is?
6tsp.
Line up 6tsp of sugar in a row and it probably looks gross right?
What if I told you most people in the US eat that by lunchtime, in fact, a recent estimate shows that American’s eat 23 tsp a day.
This week we are going to take a look at how it affects us, where the sugar is coming from and how you can use this information to make adjustments to what comes in and out of your house.
Full Transcript Available: https://www.kristinlongacre.com/why-is-sugar-so-addicting-episode-05
Today we’re going to talk about vegetables and why they are important to your health.
Next time you see greens powder advertised on Instagram, take a step back from what they are selling, save some money and grab a few vegetables instead. Chances are they have a little less sugar, no added chemicals, and well they’re a much healthier way to get your greens in.
As a society, we have pushed healthier and more vitamin-filled vegetables to the side in favor of convenience.
Let's talk about why and how we can change that.
Topics Covered:
- Why vegetables are important
- What vegetables should you eat?
- How many vegetables should you eat a day?
- HOW do you eat that many vegetables a day?
Full Transcript:
podcast.bestselfhealthcoaching.com
This week we are going to talk about goals, specifically setting health goals. I’m only about a year into the health coaching world, but I am almost 8 years into the health world from the other side. As someone who has lost weight, gained weight, lost weight, gained weight, and finally started to LEARN what her body approves of and doesn’t approve of my goals have been all over the place.
Maybe you’re just getting started with your healthy lifestyle, maybe you’ve been in it for a while, or maybe you are trying to climb out of the diet culture that social media tends to throw us into.
Regardless, goal setting is part of your journey. I will be honest that if you are serious about changing your habits simply saying “I want to eat better” is not the greatest of goals. We’re going to dig much deeper than that in today’s podcast.
Why is setting goals in your health so important?
Topics Covered:
- What is a goal?
- What makes a goal SMART?
- What is a SMARTER Goal?
- How to adapt your goals to be SMARTER!
Full Transcript:
podcast.bestselfhealthcoaching.com
This week we are diving into a topic that so many of us know is important, but we often avoid thinking about… making health a priority.
Chances are if you are here, you already do make your health some sort of priority. Maybe you’re starting to think a little more about making your health a priority. Either way, we have a lot to talk about in today’s podcast.
One of the biggest things that can get in the way of us making health a priority is time.
We are all busy. I’ve often heard the phrase “don’t busy my busy” in reference to competing with eachother as to who is busier. Let’s just all accept that we live in a world of “go go go” and that at the end of the day, we are all busy.
This busy schedule is what prevents so many of us from taking care of our health until it’s too late. When it comes to your health, taking care of yourself might require a little extra time upfront but in the long run, as you take the time to build the habits the extra energy will be worth the time.
We dig into all of this and more on this week’s episode of Be Your Best Self Health Chats. Let’s talk about making your health a priority.
Topics Covered:
- Making time for exercise
- Making time for groceries
- Setting your bedtime
- Tracking your water
- Starting a food journal
Full Transcript:
podcast.bestselfhealthcoaching.com
This week we are going to talk about one of my FAVORITE topics. It seemed fitting for episode one. If you wanted to start taking your health into your own hands but weren’t quite ready to dive in full force this is something you can do without much-added effort.
Drinking water.
You’ve probably heard 8 glasses of water a day before, we are going to talk about the truth behind it and more in today’s health chat.
Apps For Tracking Water There are hundreds of apps out there to help track water. If you don’t currently use an app that has water built-in, open up the app store on your device and search “water tracking.”
Historically I’ve used MyFitnessPal, FitBit, and just writing it down on a piece of paper!
Products Mentioned in The Episode: * Healthy Human Life Cruisers & Steins * Gallon Water Bottles * True Lemon Packets * LiquidIV
New Episodes Every Tuesday Check back every Tuesday for new health chats. Subscribe on your favorite podcast app or join our email list for updates when new episodes release.
Disclaimer: Some links are affiliate links, which simply means I may get a commission if you choose to purchase the products I love.
Hello, and welcome to Be Your Best Self Health Chats - weekly short conversations about taking health into your own hands.
Each week we will tackle different topics in regards to nutrition, health and overall wellness.
My name is Kristin Longacre. I'm a mom to two boys in two dogs. My husband and I have been married for almost 10 years. My health journey spans about the last eight years.
After my oldest known as Little Man was born, I realized that he needed a mom who could keep up with him. I started paying attention to what I ate, tracked my calories and started running for the first time since I was 18.
I wouldn't say I did it right. But I also didn't know any other way.
Through the next 18 months, I lost 35 pounds, fell in love with running again and ultimately ran a half marathon.
It wasn't until my youngest also known as B came along that I began to realize there was more to health than calories in calories out.
When he was two and a half he was diagnosed with fructose malabsorption in simple terms, his body can't process certain carbs.
This led me down a journey to learn more about a gluten-free, dairy-free and limited fructose lifestyle.
After we got him sorted out, my eyes were open as I began to piece together some of my own health problems.
In July of 2020. I decided to take a leap and enrolled in the Institute of Integrative Nutrition in their Health Coaching Program.
Launching this podcast marks my official completion of the program and I now work with clients as a holistic nutrition coach.
Each week we will chat about different topics. While nutrition is my main focus. I plan to bring in guests to help us dig deeper and other aspects of our health as well.
Believe it or not nutrition is more than what you put on the plate in front of you.
We will see you July 7 for our official launch.