Holiday Weekend Detoxes Are Overrated

Holiday Weekend Detoxes Are Overrated

Holiday Weekend Detoxes Are Overrated

Today, we’re diving into a topic that stirs up quite the debate – holiday weekend detoxes. It’s a love-hate relationship for many, and rightly so. Detoxes, specifically the ones you can buy online without a prescription or recommendation from a healthcare professional, have gained popularity. But are they really necessary, especially after a holiday weekend of indulgence? Let’s explore why you might want to think twice before jumping on the holiday weekend detox bandwagon.

The Holiday Weekend Detox Dilemma:

I recently stumbled upon a wellness company on Instagram, and they had an enticing offer – a five-day detox, just in time for post-holiday recovery. But here’s the catch – these detoxes were not designed by medical professionals. They were generic, one-size-fits-all solutions. I quickly realized that detoxes from a doctor or functional medicine practitioner serve a specific purpose, but these off-the-shelf options are a different story.

The Problem with Holiday Weekend Detoxes:

As holidays like Labor Day, Christmas, or Thanksgiving approaches, many companies start pushing detoxes and cleanses. They capitalize on the guilt and desire to “undo” the indulgence from the celebrations. But let me be clear – you don’t need a detox after a holiday weekend. Instead, you should focus on celebrating and enjoying the time with your loved ones.

The Pitfalls of Detoxing:

So, why are these holiday detoxes not the solution? For starters, they often involve depriving yourself of essential nutrients for several days. While you might shed a few pounds temporarily, it’s not a sustainable or healthy approach. Once the detox is over, people tend to revert to their old eating habits, nullifying any progress made during the cleanse.

A Better Approach:

Instead of setting yourself up for a detox, consider a more balanced approach to holiday weekends. Here are some practical tips to help you stay on track with your health and wellness goals:

If-Then Planning:
Create simple “if-then” plans to guide your choices during the holiday. For example, “If there are tempting desserts, then I’ll limit myself to a small bite of each.” This way, you have a mental game plan to keep you accountable.

Stay Active:
Find ways to move your body that you enjoy. Whether it’s going for a hike, a swim, or a leisurely walk with family and friends, staying active during the holidays can help offset indulgent meals.

Hydration is Key:
Drink plenty of water, especially on hot summer days. Aim to consume at least half your body weight in ounces of water. Staying hydrated is crucial for overall well-being.

Include Veggies:
While enjoying holiday feasts, incorporate vegetables into your meals. This will provide essential nutrients and fiber, helping you stay satisfied and curb excessive snacking.

Don’t Stress:
Remember that one day or one event does not define your overall health. Knowing your body and how to support it is the key to a balanced approach to holiday celebrations. Use a method, such as The Best Self Method to better tune into your body so you know how your body will react to each situation.

In the end, detoxes after holiday weekends aren’t the answer. Instead, focus on creating sustainable, healthy habits that align with your goals and preferences. Enjoy your time with family and friends, savor the food, and make memories without the unnecessary stress of detox plans. Life is too short to let food or detox trends dictate your enjoyment of special occasions.

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Kristin Longacre

Hey There, I’m Kristin, a holistic nutrition coach helping busy moms simplify healthy eating to increase their energy levels and rebuild confidence in themselves.

5 Healthy Habits You Should Implement Right Now

Holiday Weekend Detoxes Are Overrated

5 Healthy Habits You Can Implement Right Now To Start Living a Healthy Lifestyle

5 Healthy Habits You Can Implement Right Now To Start Living a Healthy Lifestyle
In today’s fast-paced society, healthy habits have taken a backseat while quick wins and instant gratification have become the norm. From speedy Amazon deliveries to overnight success stories, we’ve grown accustomed to expecting immediate results. However, when it comes to our health, adopting a more realistic approach can lead to better, sustainable outcomes. As a health and nutrition coach, I’ve noticed a growing trend of individuals setting lofty goals like shedding 10 pounds in three weeks or achieving a rapid transformation. While I’m all for setting goals, it’s important to recognize that real health doesn’t operate on a quick-fix timetable.

On the podcast this week, we dive into five simple yet powerful healthy habits that can pave the way for a long-term healthy lifestyle. These habits won’t promise overnight miracles, but they will provide you with a solid foundation for sustainable well-being.

1. Hydrate, Hydrate, Hydrate

Water is your body’s best friend. It’s a common piece of advice, but its importance cannot be overstated. Proper hydration is a cornerstone of good health. Not only does water support clear skin and improved digestion, but it also helps detoxify your body and boosts your energy levels. Forget about the old “eight cups a day” rule; instead, focus on drinking at least half your body weight in ounces of water daily. For example, if you weigh 160 pounds, aim for 80 ounces of water per day. To make this habit more enjoyable, try a cute new water bottle or infuse your water with fresh fruits like lemons and oranges.

2. Eat Some Veggies

Vegetables are often under eaten in our diets, yet they’re essential for overall health. Aim to include five to six servings of veggies daily to ensure you’re nourishing your body with vital nutrients. Start small by adding a vegetable to one meal a day. Swap out chips for carrot sticks or add peppers to your dinner. Gradually, you’ll find yourself craving these nutrient-rich foods, and they’ll naturally become a larger part of your diet.

3. Move Your Body

Physical activity is a key ingredient in any healthy lifestyle. Allocate 30 minutes each day to move your body – whether it’s going for a walk, practicing yoga, or engaging in your favorite exercise. This habit isn’t about extreme workouts; it’s about consistent, enjoyable movement that supports your overall well-being.

4. Build a Consistent Bedtime Routine

Quality sleep is often underestimated, yet it’s crucial for your body’s repair and rejuvenation. Create a calming bedtime routine to signal to your body that it’s time to wind down. Dim the lights and put away technology at least 30 minutes before bed to encourage the production of melatonin, your body’s natural sleep hormone. Consider incorporating relaxing scents through a diffuser or sipping on a sleep-promoting tea.

5. Listen to Your Body

Your body is a remarkable source of information. Pay attention to its signals and cues. If you’re feeling sluggish, your body might be telling you it needs more nutrients, water, or rest. Develop a deeper connection with your body by practicing mindful eating and being attuned to its needs. I encourage you to take some time to walk through The Best Self Method to get to know your body a little bit better. Learn how to apply this method to all areas of life, but especially when building healthy habits.

While these habits may not promise drastic changes overnight, they lay the groundwork for a healthier, more vibrant life in the long run. The journey towards optimal health is a marathon, not a sprint. By prioritizing hydration, embracing veggies, moving regularly, establishing a bedtime routine, and tuning into your body’s needs, you’re setting yourself up for success on your path to lasting well-being.

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Kristin Longacre

Hey There, I’m Kristin, a holistic nutrition coach helping busy moms simplify healthy eating to increase their energy levels and rebuild confidence in themselves.

5 Healthy Habits You Should Implement Right Now

Holiday Weekend Detoxes Are Overrated

Navigating A Weight Loss Plateau: The Weight Loss Roller Coaster

Navigating A Weight Loss Plateau: The Weight Loss Roller Coaster

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.

Embracing the Weight Loss Roller Coaster

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.

When we start a weight loss journey, we often have high expectations for consistent progress. We imagine steady weight loss week after week. However, just like life itself, weight loss is full of ups and downs. There will be good days, bad days, chaotic days, and lazy days throughout your journey. Acknowledging and embracing this roller coaster-like nature of long-term weight loss can better prepare you mentally and emotionally for what lies ahead.

The Initial Drop: An Exciting Start

Imagine the first exhilarating drop on a roller coaster. It’s a rush of excitement that propels you forward. Similarly, when you begin your weight loss journey, you might experience rapid initial progress. The pounds seem to melt away, providing a motivating push that keeps you going.

This initial drop usually stems from shedding water weight and adapting to new habits. Your body responds positively to changes like healthier eating and increased physical activity. However, this rapid loss isn’t sustainable week after week. Just as a roller coaster slows down after the initial drop, you will likely hit a weight loss plateau.

The Weight Loss Plateau: Navigating the Roller Coaster’s In-Betweens

Once the initial excitement settles, you might find that your weight loss progress slows down. It’s like the roller coaster climbing uphill after the first drop. This is a crucial phase of your journey and marks the beginning of the real work. Rather than feeling discouraged, recognize that the weight loss plateau is an opportunity for growth and self-discovery.

During this phase, it’s time to truly listen to your body. This is where my “Best Self Method” comes into play. It’s a three-step approach: Research, Adjust, and Heal. This method can be applied at any stage of your weight loss journey to uncover what’s working and what needs adjustment.

Research: Take a deep dive into your habits, starting with your sleep, diet, and movement. Sleep, often overlooked, is critical for weight loss. Aim for 6 to 8 hours of quality sleep each night. Evaluate the types of foods you’re consuming—are they nutrient-dense or calorie-dense? Consider where your food is coming from and whether you’re eating out or preparing your meals.

Adjust: Armed with research, start making changes. If you hit a plateau, your body might need an adjustment in terms of diet or exercise. Maybe that food that worked for the initial drop isn’t the best for the long term. Consider incorporating different types of physical activity to keep your body challenged.

Heal: This is where the true transformation happens. With research and adjustments, you’re on the path to sustainable weight loss. As you see results, you’ll start to feel the positive impact on your energy, confidence, and overall well-being.

Building a Support System: The Heart of the Journey

Just as riding a roller coaster can be more enjoyable with friends, the weight loss journey benefits from a strong support system. Research shows that having accountability increases your chances of success by 50%. Whether it’s a friend, family member, workout buddy, or an online community, having someone to share your victories and challenges with can make all the difference. Bring someone along on the roller coaster ride and you will see a difference, almost immediately.

Embracing the Entire Journey

The weight loss journey is like a roller coaster with its ups and downs, twists and turns. The initial drop might give you a burst of motivation, but the real progress happens during the weight loss plateau phase. It’s here that you need to research, adjust, and heal, using The Best Self Method. Remember to listen to your body, prioritize sleep, make mindful food choices, and engage in movement that suits you.

While the weight loss roller coaster can be challenging, the results are worth it. Imagine the joy of keeping up with your kids or feeling confident in your favorite clothes. The journey is filled with its own unique twists, but in the end, it’s about becoming the best version of yourself. So hold on tight, embrace the ride, and remember that this is the one roller coaster you only want to go on once.

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Kristin Longacre

Hey There, I’m Kristin, a holistic nutrition coach helping busy moms simplify healthy eating to increase their energy levels and rebuild confidence in themselves.

Adding More Vegetables Into Your Daily Meals

Holiday Weekend Detoxes Are Overrated

Eating Healthy on Vacation

Eating Healthy on Vacation

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.

Knowing The Cycle

There is a cycle of Movement > Sleep > Healthy Eating that keeps us going when we are working through a healthy season of life.

Moving your body encourages good sleep, good sleep keeps your mind clearer to help make healthier choices with eating (and reduces cravings), and supporting your body with whole food choices gives you the energy to move your body.

As you leave home whether it’s for one day or ten days, keep those three main focuses in the back of your mind.

It Comes Back To Your Habits

For starters, can you continue your morning routine on vacation? Maybe it’s not exactly the same but bring in the pieces that you can. This will help you set yourself up for success as the day goes on. Your body knows what to do and what to expect. 

Sleep most likely will bring some adjustments as you are in a different place. Maybe sounds are different around you, maybe the bed isn’t as comfy, maybe things smell weird, etc. While it may vary by location and mode of travel, what can you bring with you on your vacation that could bring you back to a peaceful sleep? 

  • Oil diffuser
  • Bedtime drinks
  • Pillow from home

Next comes movement. On vacation, that most likely will look different, but the goal is to still keep it in some form. 

  • If you’re a gym class person and want to try to keep up with that, look for a local gym that have day pass options.
  • Sometimes the best way to learn your way around a city or location is to run, walk or bike around it.
  • Look for local trails to go hiking on.
  • Swimming in lakes or oceans can be a bigger workout than one might think!
  • Youtube videos are always available, finding a yoga or bodyweight workout can give you some form of movement.
  • If you can’t travel with weights, throw a few exercise bands in your suitcase and find a good youtube workout. 

The Big One: What You Eat

Vacation doesn’t always mean you have access to the same foods and might mean that you want to branch out on what you are eating. There is nothing wrong with finding and trying new foods, however, if you have specific food needs, don’t let those get lost. 

You won’t undo all of your hard work in a week, but you may notice how different it feels to go back to eating in a way that doesn’t always support your body. 

Some examples of ways you can continue to support your body: 

  • Break out a grill
  • Focus on whole foods
  • Look to see if the place you are staying has access to a kitchen.
  • Bring food with you if possible.
  • The portable blender for smoothies is one of the best purchases we’ve ever made!

Listen To Your Body

At the end of the day, the most important thing you can do is listen to your body. I will forever stress going back to food journaling when something feels off.

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Kristin Longacre

Hey There, I’m Kristin, a holistic nutrition coach helping busy moms simplify healthy eating to increase their energy levels and rebuild confidence in themselves.

Diet vs. Lifestyle

Holiday Weekend Detoxes Are Overrated

Inflammatory Foods – What Are They and How Do They Affect Your Overall Health?

Inflammatory Foods – What Are They and How Do They Affect Your Overall Health?

Maybe you’ve heard the words “inflammatory foods” before; maybe you haven’t.

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 are going to solve your problems. Oops, truth bomb.

That’s what we are talking about on today’s podcast.

Inflammatory foods are everywhere today. 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. 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.

What is Inflammation:

For starters, we need to talk about what inflammation is. Think of it like this, when you are injured, your body bruises. That bruising is inflammation, or in other words, swelling. When we are talking about poor gut health, it usually means your gut is inflamed.

There are many common signs of inflammation that we wouldn’t typically associate with gut health: anxiety, acne, energy, brain fog, bloating, arthritis flare-ups, reflux, and problems going to the bathroom, are just a few to start with.

These signs mean something isn’t right; however, it doesn’t necessarily mean a lifelong problem, it just means that right now, your gut is off. That’s exactly what we’re going to talk about today… healing your gut with food.

5 Most Common Inflammatory Foods:

  • Gluten
  • Dairy
  • Soy
  • Eggs
  • Corn

Keep in mind not all of them will necessarily cause problems. We are all individual people, therefor one of these inflammatory foods might affect you differently than it affects someone else.

How To Minimize Inflammatory Foods

If you feel like your body is not agreeing with certain foods, I would highly suggest starting with a food journal. Keep track and see what is and isn’t agreeing with your body. Once you get a little more information, reach out to a doctor or medical professional who can help you safely eliminate that food from your diet.

To clean up your eating and eat less inflammatory foods, here are a few things you can do:

  • Start reading labels, and become familiar with what foods make you feel better and what don’t.
  • Focus more on whole foods vs. processed foods.
  • Don’t change your entire diet immediately.
  • Start cooking at home more instead of eating out.

Do not:

  • Do a detox or a cleanse to remove the toxins of inflammatory foods.
  • Jump into it without working with someone who can help you make smart choices.
  • Eliminate everything and hope for the best (trust me on this one).

Being informed is the best thing you can do for your health. Know YOUR body and how it reacts can make big changes in the long run for your health.

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Kristin Longacre

Hey There, I’m Kristin, a holistic nutrition coach helping busy moms simplify healthy eating to increase their energy levels and rebuild confidence in themselves.

Diet vs. Lifestyle

Holiday Weekend Detoxes Are Overrated

The Difference Between a Diet vs Lifestyle… And Why You Need to Consider Both

The Difference Between a Diet vs Lifestyle… And Why You Need to Consider Both

Today’s podcast will 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 provide 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 will 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.

That’s what I want to talk about today. How these two phrases actually work together to provide you with the best outcome possible.

Let’s start by defining them both from the Oxford Dictionary.

Lifestyle: the way in which a person or group lives.

Diet (noun):

  1. the kinds of food that a person, animal, or community habitually eats.
  2. a special course of food to which one restricts oneself, either to lose weight or for medical reasons.

In today’s discussion, we’re going to focus on the second definition.

Let’s talk about building a long-term healthy lifestyle, and then we’ll talk about how diet plays into that. Our lifestyle is built up of several habits that make us the healthiest version of ourselves.

Habits that make up a long-term healthy lifestyle:

  • Sleep
  • Nutrition
  • Hydration
  • Movement
  • Stress Levels
  • Community

So how do diet and lifestyle go together?

As I mentioned at the start, a lifestyle has no end date. It is the way we live and the way we intend to keep living.

One of those habits is the food we eat, which may mean being on a diet. A diet SHOULD have an end date…. Or an end goal, especially when the diet is focused on weight loss.

Think about it.

Despite living a healthy lifestyle, you want to lose 10lbs.

That’s okay; you shouldn’t be shamed for it. In the “macro world,” it’s referred to as a cut. They “cut the macros” for 8-12 weeks to help lean out or lose body fat. If you’ve heard that phrase and thought it sounded cool because it’s not a diet, believe it or not, a cut is a diet.

You can be the healthiest version of yourself but know that you need to make that change; you need to go on a diet.

It might mean restricting for a short time.

As part of your healthy lifestyle, you will need to look at your timeline and your goal and work with someone who can help you safely restrict… and not to 1200 calories… not even 1600 calories…

Why Should a Diet Have a Timeline?

The key is having an end date or an end goal. You aren’t going to restrict yourself for the rest of your life. That is not becoming the healthiest version of you.

To see a change in your body, the goal should be to make a change in your habits for a short period, usually 8-12 weeks or maybe longer, depending on your goals.

If you were to plan to do it for the rest of your life, there is going to be a point where you plateau and things might start working against you.

I don’t love to use the example of bodybuilders because I definitely think there is a lot of disordered eating there and not exactly comparable to every day life but since they are the extreme, it’s a good way to show how it can affect you.

When someone does bikini competitions, they go into a “prep” mode. They restrict, restrict, restrict. The goal is to be as lean as humanly possible. Now in this case many will lose their period as this kind of restriction can actually really trigger hormone imbalance.

Once their competition is over they go back to eating “in maintenance” to build muscle, and rebalance hormones until their next competition. The goal for them is to use the increased food to add more muscle and then restrict again.

Again, it’s not necessarily comparable but it’s a good example of how fueling is important and staying in a deficient isn’t always great long term.

Together Diet + Lifestyle = Long Term Health

There is nothing wrong with being on a diet, despite what we are constantly told, “make it a lifestyle not a diet”… it is okay to diet as part of your healthy lifestyle…

Your lifestyle is still ongoing throughout this diet. You are STILL stepping through each of those habits; maybe they’re changing slightly… maybe you’re increasing the weight your lifting or moving a little more… maybe you’re restricting food A LITTLE, but the overall healthy lifestyle you have been living is still going.

Whether a diet is in your future or not, the lifestyle should be and it’s great to look at it that way. It’s all about those little habits and making adjustments to them as you go.

Focus on the little everyday steps but don’t let someone shame you if you decide that now is a good time to focus on a diet.

What habits are you currently focusing on?

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Kristin Longacre

Hey There, I’m Kristin, a holistic nutrition coach helping busy moms simplify healthy eating to increase their energy levels and rebuild confidence in themselves.

Diet vs. Lifestyle