Why Is Gut Health So Trendy? – Episode 07

Why Is Gut Health So Trendy? – Episode 07

Why Is Gut Health So Trendy? – Episode 07
Author:Kristin Longacre

August 24, 2021

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.

Listen To The Podcast

Full Transcript

0:16
Hello, welcome to be your best self health checks weekly casual conversations about taking health into your own hands. I’m your host Kristin Longacre. If you know me, you know that I kind of have a passion for understanding about how what we eat affects our body, specifically how our gut reacts. I know I’m a little bit weird.

In the world we’re living in right now though, gut health is becoming a very popular theme. Many people are starting to realize the correlation between their immune system and how their body is reacting or consuming certain foods. For me, personally, it might sound a little bit odd, but my son’s got health journey really directed me on this path.

At age two and a half he was diagnosed with fructose malabsorption. Hmm, yeah, okay, I was there. That’s exactly how I felt going into it. Over a period of 18 months, we work to come up with the ideal diet for his specific body. Through that I realized how many people out there, including myself, were going about their daily lives with completely abnormal health that they just assumed was regular.

So why should we be talking more about it? I’m glad you asked.

Yeah, gut health is a newer trend out there. But it’s something that many people probably need to start jumping on the train for, because they probably have messed up gut health and not even realize it. 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 were healing who were healing from diseases they didn’t even know they had.

I once heard gut health described as the queen of the castle is the gut. If she’s unhappy, she will take down the kingdom.

And in my last two years of living it and learning it, I’ve honestly never seen a better way to describe gut health. your gut is referred to as your second brain. It doesn’t tell you how to move or what to do. But it controls important parts of your body such as mood, digestion, immunity, and the list continues from there.

The more we learn about our gut throughout all of this research that’s continued over the last 10 to almost 15 years, the more important it becomes to our overall health.

Without question, the reason that gut health has become trendy in the last two years is that 70% of your immune system stems from your gut 70% no wonder that kingdom can be taken down so quickly by your gut.

Remember, the kingdom is your body. That’s not all though. 95% of your serotonin which is what regulates your anxiety, happiness, your mood, etc, is produced in your gut, when they say food can control your mood. It’s actually true like food really can decide how you’re going to react the rest of the day.

Do you see why I start to love all these connections? Having a gut that is off-track can actually trigger anxiety or depression. your gut, it does a lot. Quite possibly the most important piece though is that the lining of your gut is the barrier to the rest of your body.

If that barrier breaks down, it can lead to food allergies and intolerances, immune abnormalities and autoimmune diseases.

This is where leaky gut comes in. leaky gut is a gray area in the medical field. I am not a doctor, nor am I in the medical field. However, leaky gut is a term that gets thrown around a lot when somebody isn’t feeling right. And there isn’t an exact reason to what their problem is.

When we look at it from a holistic perspective, a leaky gut means your gut is inflamed, and it’s not absorbing nutrients properly. If you’re eating something as it makes its way into your mouth, which is the start of your gut and all the way through your body.

It’s your guts job to break down that food, absorb the proper nutrients and discard what’s not good for it. However, if your guts not functioning properly, that waste starts leaking into the rest of your body.

Therefore, that waste is never digested properly.

It may also prevent good nutrients from getting into your bloodstream. So let’s look at something like brain fog or your inability to focus. While you would think the issue is with your mind, it actually could be the way your body is handling food you’re eating or something going on with the environment around you.

Instead of the good nutrient Getting up to your brain to help your brain function properly. They quite possibly are getting blocked from getting there by other things that have snuck through your gut lining.

5:11
Therefore, your brain isn’t functioning right, and you suddenly develop this brain fog or lack of focus. Now, it’s not a problem. That’s the end of the world, believe it or not. leaky gut can actually be fixed most of the time. It is usually something as simple as diet, a medication you recently took or something in the environment around you.

Here’s the kicker 90% of Americans actually have leaky yet. Yeah, 90%. You heard that right.

The environment, the food we’re eating and stress levels that we live in our breeding grounds for gut problems. As a society, we’ve just started to figure this out over the last 10 to 15 years. But many of us aren’t quite willing to admit that the problems we’re having require us to change our diets. So let’s talk about the symptoms of leaky gut.

You ready to sound like a drug commercial symptoms of leaky gut could possibly include but are not limited to bloating, acid reflux, acne, eczema, poop issues, fatigue, brain fog, and the list continues. I mean, it it really does sound like a drug commercial when you consider what all could be caused by leaky gut. We’ll live in a world where we are on the hunt for quick fix to all of our medical and life problems.

So instead of getting to the actual root issue, we’re running towards medications to get fixes. Over time, these quick fixes are breaking down our bodies.

I am not anti medicine by any means. I absolutely believe there is a time and a place for medication. However, sometimes that quick fix for something like acid reflux could actually be doing more harm than good in the long run. So that brings us to the next question, how do you solve your gut problems without taking a medication?

For starters, research. Quite possibly This is the most important step to solving your gut problems. But it might also need to involve more than just yourself. As a health coach. I do help with this piece of it, but you might also need to bring in someone like your family doctor. Research is paying attention to your body and taking steps to learn more about your health. For example, bloodwork, food, journaling, sleep, blogs, etc. Well, awesome to start these on your own. definitely consider involving someone else, either your doctor or professional who can help you understand what you’re finding and what areas can use improvement and how to improve that then becomes the adjustment phase.

When it comes to gut health, more than likely will start with the food you’re eating or the environment that’s around you. Chances are something’s going to come up in your research. For example, you might notice that while your food journaling cheese is always resulting in your stomach being cramped up and bloated. Or you might notice that when you eat a lot of gluten, your mood drops really quickly.

Now, that doesn’t mean you can’t eat cheese or gluten for the rest of your life.

However, it means something about these foods is not agreeing with your gut at its current state. A lot of times the next step would be going through a longer elimination diet to see how your body reacts to a few weeks without those specific foods. Again, this is where it’s important to have a doctor or a professional involved when you’re eliminating or understanding how food works for you. Discuss the findings of your food journal with them and be honest, they can help you plan to eliminate and for how long to see what happens. elimination diets are quickly becoming my favorite thing to watch people go through.

Not only do they notice that one symptom might clear up but they actually begin to notice other things that are going on their body start to disappear as well.

For example, one person was dealing with severe stomach cramps but also had ongoing arthritis in the morning. After eliminating some inflammatory foods for three weeks to help with her cramping. Almost all of her arthritis symptoms disappeared in the morning.

9:19
They had assumed that arthritis was just part of their life for the rest of her life. But by eating the inflammatory foods, parts of her body were just swelling up which were triggering the arthritis.

Was the Arthritis gone No.

But by reducing the amount of inflammatory foods she was able to control the pain that came with it. I have experienced gut health firsthand with my four year old baby, his battle will forever and ever be ongoing.

However, we have spent two full years learning about his food triggers noticing how it affects him and working with him on healing from it. It’s by far one of the most frustrating things I’ve ever dealt with. However, The difference between a healthy and a sick B is night and day.

As I mentioned, it’s not an overnight process nor is gut health, something you should tackle alone. Definitely, definitely reach out to either your health provider, a health coach or someone to help start this process with you, and start figuring out how to get your gut back on track.

I’m always here if you have questions and feel free to drop us comments or notes in the podcast notes at podcast at best self health coaching calm.

As always, we’ll be back next Tuesday with more discussions and we’re gonna dig into more with inflammatory foods and some fast foods. Hope you all have a great week. Thanks for tuning in. Feel free to leave a review at iTunes or your favorite podcast app. Have a wonderful day.

 

 

ABOUT ME

Hey There, I’m Kristin! I have a strong passion for helping women make small changes in their everyday lives that add up to the healthy life they desire. Whether it’s a mom looking to find her confidence or a family who needs help making changes in the kitchen I believe every health goal can be accomplished.

Why Is Gut Health So Trendy

Why Is Gut Health So Trendy? – Episode 07

Tackling School Lunch – Episode 06

Tackling School Lunch – Episode 06
Author:Kristin Longacre

August 17, 2021

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?

Lunch Resources:

Full Transcript

0:17
Welcome to be your best self health chats, weekly casual conversations about taking health into your own hands. I’m your host Kristin Longacre.

It’s everybody’s favorite, or maybe at least favorite time of the year, back to school, or kids back in school yet, as we’re getting back into the swing of things over here, social media has reminded me of something that many parents like to pretend doesn’t happen during the summer.

That is making lunches you know, suddenly you start to see everybody making their fancy Pinterest lunches, they’re cutting all kinds of sandwiches into little shapes, the fruit has little eyes, you know, all that fun stuff.

Then there’s maybe you, I don’t know if you can relate, but I’ve been there. I’m still there some days.

As a busy mom, it’s easy to let making lunch fall to the wayside. And add in the possibility but picky eaters, and some days, it really feels impossible to live up to those Pinterest mom expectations.

I mean, in kindergarten, I got called out because the first week of school, little man’s best friend got notes in his lunch and he didn’t. They couldn’t even read yet, you guys. So when it comes to making lunch, I totally understand if you’re kind of over it and less than a week into school.

However, when you spend a little bit of time planning and have a better understanding of how food can play a part in your kid’s success at school, that lunchbox actually becomes one of the most important parts of your day.

Research has shown time and time again that a nutrient-dense lunch can be the difference between kids being able to focus and having success in the classroom in the afternoon, or acting out or maybe 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 does that energy go? Now, what if you eat a more balanced lunch? Maybe turkey me on an open sandwich or using one slice of bread? carrot sticks dipped in hummus and an apple? How much longer would you make it before you needed to snack or that six cup of coffee for the day?

Think about it. Why should we expect kids to get through the afternoon on an incredible in the juice box when if we ate the adult sized version, we wouldn’t make it either.

Kid’s bodies do not need a full five-course meal to function. However, they do need a good balance of carbs, proteins and fats to give them the energy they need. As a whole school lunches have come a really long way. However, due to budgets, some things are still not quite up to a healthy standard. For example, while they are required to give some kind of fruit in their lunch, that could be something as simple as including tomato paste in spaghetti sauce, or the juice box that served on the tray as well.

That counts as the fruit. It’s better than nothing. But we do have some work to do when it comes to school lunches.

I would never discourage kids from purchasing lunch from school.

In our family, little man buys two to three days a week and then two to three days a week. He says I won’t touch that with a 10 foot pole because I’m a picky eater. So I’m going to bring my own lunch. If your kid does prefer to bring their own lunch, let’s talk about how to make it a little bit healthier than that uncrustables my number one piece of advice before you get to packing lunches is make sure you know the requirements of your school.

Some schools will require food that is brought in to meet those government standards. It will vary from state to state county to county, but if you’re going to pack a lunch, make sure you’re covering all of your bases. I learned this one the hard way when B was little I had to make sure he had a fourth of a cup of fruit fourth of a cup of vegetables and a protein in his lunch every single day or else they wouldn’t be able to feed it to him.

4:27
If you are free to provide whatever you want for lunch, here’s how I would recommend breaking it down.

One meat or a nut butter for protein, one fruit, one vegetable, some form of healthy fat in rounded out with pretzels crackers or whole grain bread, you know so they can crunch on something.

This might seem like a lot of food. When you consider that kids only have 15 minutes to eat. Usually, it’s important to give them options. That makes the most use of their time.

Let’s be honest, we know at least 13 of those 15 minutes probably go to talking to their friends. So by providing little options with smaller portions, there’s a good chance they’re going to get more nutrients in their body. When it comes to drinks, juice boxes can be an easy go to, but they’re not necessarily what’s going to set your kid up for success in the afternoon.

If your kids are not a fan of drinking water, I would encourage you to try to switch their juice boxes to a flavored water, it will give them a little less sugar, therefore they’ll have less of an afternoon crash, and it’ll hydrate them better for the afternoon. Milk is a good option if they’re purchasing lunch because it’ll fill them up. If that’s what they decide to take in a thermos, that’s okay, too.

As I mentioned, what kids eat for lunch can play a crucial role on how their afternoon goes, I get the ease and uncrossable. But I do recommend having conversations with your kids about what they would enjoy in their lunch. Maybe they aren’t all that excited about the incredible. Maybe they would get excited in planning their lunches too.

That might even make it easier for them to eat that fruit or vegetable. Now does the idea of spending less time making a more nutritious lunch for your kids sound like something you would like to learn a little bit more about? We just covered the basics here.

Good news. Today I am launching my course called kids eat quick where you can learn the secret to make a balanced lunch that even picky eaters will get excited about. I know as a busy mom, you don’t have a ton of time to sit in front of a computer and learn.

So I made sure you can get through the entire course in 30 minutes or less. And you can even do it in little bits of downtime here and there. Or while you’re in the pickup line for school.

f you’re curious, visit kidseatquick.com for more information. I hope you’ll at least get a basic understanding of lunchboxes today, but I would love to dig in further with you. To see all of the notes from today or share any of your thoughts please visit podcast at best self health coaching comm Make sure to subscribe to our podcast so you can get our weekly chats directly on your favorite app.

We’ll be back next Tuesday.

 

ABOUT ME

Hey There, I’m Kristin! I have a strong passion for helping women make small changes in their everyday lives that add up to the healthy life they desire. Whether it’s a mom looking to find her confidence or a family who needs help making changes in the kitchen I believe every health goal can be accomplished.

Getting SMARTER With Your Health Goals - Pin

Why Is Gut Health So Trendy? – Episode 07

Why Is Sugar So Addicting? – Episode 05

Why Is Sugar So Addicting? – Episode 05
Author:Kristin Longacre

August 10, 2021

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 in the podcast 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.

Tell us in the comments below, what shocks you the most about this episode?

Full Transcript:

0:17
Weekly casual conversations about taking health into your own hands. I am your host Kristin Longacre.

In this episode, I’m going to start out with a pop quiz. Do you know what the recommended daily sugar intake is? I’ll give you a second 60s boots. Think about that lineup six teaspoons of sugar in a row, and it probably looks gross, right?

What if I told you that most people in the US eat that by lunchtime? Actually, a recent estimate shows that Americans eat 23 teaspoons of sugar a day. Let that sink in.

This week, we are going to take a look at how sugar 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.

Before I get started, I want to give a disclaimer. We are not here to talk about natural sugars such as honey, fruits and even vegetables. Those sugars aren’t the reason that America has an obesity problem.

We are here to talk about added sugar, which these days is added into what seems like everything. So why is added sugar bad for you? It’s not terrible for you. However, the amount we’re consuming is where we’re running into problems.

We know that sugar rots your teeth. The dentist has been telling us this since we were little kids. But there are so many other aspects of our health that sugar affects more so than our teeth.

First things first, let’s talk for a minute about sugar and hormones. If you’re female, you are probably all too familiar with the ups and downs that come with hormones. Did you know that too much extra sugar can affect things even more.

For example, let’s take a look at sugar and PMS symptoms. Bringing in excess sugar causes inflammation in your body. In turn, inflammation can cause hormone imbalance. Therefore, when you are craving sweets, you are actually adding fuel to the fire with your PMS symptoms by consuming them.

If you’re curious to see how it affects you watch your hormones over the next few weeks and the up and down balance. Specifically keep an eye on how much sugar you’re bringing it with less added sugars. Are you feeling a little bit more in control? tying it in with hormones and inflammation. Too much sugar can cause other reactions in your body.

Do you ever notice more breakouts on your face a few days after enjoying a few too many sweets our bodies can take a bit to process sugars in may show up as inflammation on our skin and a form of acne. I get if you’re curious start keeping track of your sugar intake and the breakouts you’re seeing. Are they possibly related? Maybe acne isn’t so bad to control.

It’s not just hormones that sugar can play a part in nor is it just rotting your teeth. Sugar isn’t evil when consumed in low amounts. Our body actually uses it as fuel to give us energy. However, the excess sugar can cause the liver to freak out because it can’t handle the amount being sent its way our body doesn’t need a ton of extra sugar for more energy.

So it will take all that extra sugar and turn it into fat to store it. This is where the obesity problem begins. If consistently eating too much sugar continues time and time again. Our body continues to store it more and more as fat along with the higher obesity rates comes mothered many other conditions such as high blood pressure, type two diabetes and the list goes on.

So where’s all this added sugar hiding? You’re probably thinking, well, I don’t really eat a lot of sweets, so there’s no way I’m eating this much extra sugar. Chances are you’re used to hearing about the sugar in pop candy, juice, cereals, etc. But there are many other hidden sources that we really don’t realize we’re consuming that much sugar in.

Let’s start with bread. I’m not here to hate on bread. It’s delicious, but honestly it’s also extremely high in sugar. two slices of delicious white Wonder Bread are five grams of sugar which translates to 1.2 teaspoons of sugar. Therefore 1/6 of your daily recommended sugar can be coming from two pieces of breakfast toast That doesn’t include the jelly or whatever you’re putting on top, then suddenly, it sounds kind of gross.

5:08
Again, I’m not here to hate on bread. However, there is a reason so many people see success in weight loss when it’s removed from their diets. Sugar is the main reason for that. condiments can also be a huge source of sugar.

Take ketchup, for example, one serving of Heinz ketchup is one tablespoon. That serving contains one teaspoon of sugar, salad dressings, dipping sauces and pieces. Pizza sauces aren’t much better. Again, I’m not here to hate and I believe that we absolutely still be using condiments and sauces. But let’s use them in moderation if you’re enjoying them.

So how can you enjoy them without worrying about sugar? Well, I’m glad you asked. First things first, pay attention to the serving size. As a country, we have very little respect for serving sizes. Next time you enjoy ketchup or a salad dressing, flip the ball around and get a better idea of the recommended serving size. Don’t just eyeball it, measure it out.

Look how far off you are. Using this knowledge, take inventory of your sugar intake. Don’t be concerned about calories, fats, proteins, etc. Just look at sugar for a few days, you may be surprised at how much you’re consuming.

If you want to satisfy that sweet tooth. Try swapping out sweet treats for something else such as fruit. Instead of a brownie after dinner, which is probably extremely high in sugar. Have a bowl of strawberries that can satisfy a sweet tooth but are filled with natural sugars.

Not to mention a few vitamins and minerals. Another way to avoid sugar is to focus more on the whole foods in your day to day meals instead of processed foods or fast foods. You know vegetables, fruits, things that come from the earth. Chances are if they’re coming from a factory or a drive thru, there’s a good amount of sugar added to it.

I know you’re probably saying but sugar is so good. I get it. Sugar is actually addicting. Research shows that when you consume sugar, it triggers an opiate response in your brain, therefore sure actually becomes a reward for your brain. From there, you crave more sugar. Because it’s a reward, it begins a vicious cycle that’s really hard to break.

If nothing else, I hope this episode helps make you more aware of your daily sugar intake. While some have done it cutting sugar 100% from our daily lives is not necessarily easy or realistic. However, by taking a step back from how much sugar you’re eating, and avoiding more of the added sugars, you can gain a lot of control over your own body just with those changes.

I would love to know your thoughts on sugar and our daily lives.

ABOUT ME

Hey There, I’m Kristin! I have a strong passion for helping women make small changes in their everyday lives that add up to the healthy life they desire. Whether it’s a mom looking to find her confidence or a family who needs help making changes in the kitchen I believe every health goal can be accomplished.

Getting SMARTER With Your Health Goals - Pin

Why Is Gut Health So Trendy? – Episode 07

Getting SMARTER With Your Health Goals – Episode 03 – Be Your Best Self Health Chats

Getting SMARTER With Your Health Goals – Episode 03 – Be Your Best Self Health Chats
Author:Kristin Longacre

July 20, 2021

Let’s 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:

Welcome to Be Your Best Self Health Chats, weekly casual conversations about taking health into your own hands. I am your host, Kristin Longacre.

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?

It’s easy to say “I want to lose 10lbs by x date” but we live in a world filled with temptations. Fast food on every corner, dueling coffee shops in cities, cheap junk food, and expensive whole food. When you are looking to change your health for the better, it is not an easy or overnight process to begin with.

Without setting actual goals for your health it’s easy to make those excuses, oh my morning coffee is still good, small fries here and there, etc. Yet so often I see people end up disappointed that they couldn’t hit that number on the scale.

According to the Oxford dictionary, a goal is defined as “the object of a person’s ambition or effort; an aim or desired result.”

Therefore, setting goals within your health can help you get to that desired result. Especially if these goals are set in a way that will set you up for success.

Let’s get into more detail about how to set goals.

Maybe you’ve heard of SMART goals before, Specific, Measurable, Attainable, Realistic, Time-Based.

We’re going to take that a step further. One of my mentors from the Health Mindset Coaches Certification, Kasey Jo, introduced me to smartER Goals, which takes SMART goals a step further… Specific, Measurable, Additive, Rewarding, Timely, Efficacy, Relative.

Let’s break each step down a little more.

Specific. It’s important to get specific with your goals. By getting specific you can come up with a better plan to reach your end result.

Measurable. By making your goals measurable you are able to see your progress as you go. One thing I have found time and time again is that seeing the progress being made is what helps get through the bad days. I can’t tell you how many days I’ve wanted to give up on my goals until I’ve looked back and seen how far I’ve come.

Additive. This is where we veer off of the original SMART goals. Instead of attainable we’re going to look at what can be added or improved to your lifestyle that will help you with this goal. In my style of nutrition coaching, I don’t like being restrictive and this is one of those cases. What are you adding in to help you achieve your goal? Instead of saying “I’m not going to get the fancy coffee,” look at adding in hard-boiled eggs or some veggie bites to go along with it. See? We don’t restrict but we ADD something that helps with your long-term goal.

Rewarding. Goals should be rewarding and have PERSONAL meaning and be valuable to you, not someone else… YOU! If it doesn’t have meaning to you, you are less likely to actually focus on it, therefore you are less likely to hit it.

Timely. Goals may or may not always have a long-term timeline. However, to achieve whatever your long-term goals are, you can always set little timelines to go along with them. For example, if your ultimate goal is to spend the next year focusing on your health, break it down into little, more manageable chunks and look at your goals month to month or maybe a quarter to quarter.

Such as “this month I’m going to focus on adding more vegetables into my lunch, then next month I will focus on exercising 3x a week.” You are giving yourself a clear-cut timeline to achieve those goals.

Efficacy. By definition, efficacy means ‘the ability to produce the long term result.’ In the case of your goals, they should be setting you up for long-term success. In other words, your goals should be realistic and something you believe that you can achieve.

Relative. Look at your goals from where you are right now and where you want to go. Does it make sense for your lifestyle and the plans you have coming up?

Going back to the original goal I suggested of “I want to lose 10lbs” let’s take that and turn it into a SMARTER goal. Instead of just saying “my goal is to lose 10lbs”, a SMARTER goal would look like “My goal is to lose 10lbs over the next 3 months to help my clothes fit better by improving the quality of food I consume and exercising 4x a week ”

Getting specific is losing the 10lbs. The weight is measurable. Exercise is being added in. The reward is clothing fitting better. Our timeline is 3 months. Efficacy is building the food and exercise habits for long-term success. It’s relative because it’s a realistic timeline with realistic expectations. 

Notice how the goal suddenly sounds so much more achievable? Instead of someone setting no timeline on when they want that 10lbs gone, they now have a schedule, a realistic timeline, a reason, and more.

Does it make sense to use SMARTER Goals in every situation? Probably not. However, when you are getting ready to make big adjustments to the habits in your life for your health it is a very helpful tool to use. Truthfully, the way you set your goals can be the difference between success in achieving them and never actually having your end result see the light of day.

Your challenge this week is to take some time and set a SMARTER goal. How does it make you feel? Does it feel more achievable?

To see all of the notes from today or share any thoughts you have, please visit podcast.bestselfhealthcoaching.com.

Make sure to subscribe to our podcast so you can get our weekly chats directly on your favorite app. We will see you back here next Tuesday. 

 

ABOUT ME

Hey There, I’m Kristin! I have a strong passion for helping women make small changes in their everyday lives that add up to the healthy life they desire. Whether it’s a mom looking to find her confidence or a family who needs help making changes in the kitchen I believe every health goal can be accomplished.

Getting SMARTER With Your Health Goals - Pin

Why Is Gut Health So Trendy? – Episode 07

Making Your Health a Priority – Episode 02 – Be Your Best Self Health Chats

Making Your Health a Priority – Episode 02 – Be Your Best Self Health Chats
Author:Kristin Longacre

July 13, 2021

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: 

Full Transcript: 

First things first, figure out what you need to do to make your health a priority. I’m not talking about what crash course diet you’re going to do, but really the steps you need to take to start feeling like the best version of you. 

A few ideas are, but not limited to, drinking x amount of water a day, working out 3 times a week, organizing your food for the week, making a grocery list, eating so many vegetables. This list might seem overwhelming but if you start with just one of these it can make a big difference in the long run. As you continue down your health journey, you will be able to add more and more. 

The next step here is to sit down with your calendar and start looking at your week. 

Start with exercise. What days are realistic on your calendar that you know you can fit in some form of movement. 

Pick a time that you know you’ll have time to get to a gym if needed, change your clothes if needed, and get back to work or life. 

The goal here is to give yourself enough time to get everything done without feeling stressed or rushed. I realize that is hard to do, but if you have a 30-minute workout planned, give yourself 60. Trust me, you will thank me later!

Make these times realistic and ones you know you will not cancel. If you are a night owl and know you will not get up to workout at 4 am, do not block your calendar off at 4 am. Some people thrive by working out in the morning, other’s found that working out is the best way for them to wind down at night. 

By adding these times to your calendar you now are blocking out time that belongs to YOU and only YOU! 

The next thing to look at is when you’re planning to grocery shop and plan your food for the week. Personally, I like doing it all on the same day. 

I will be the first to admit that even though I feel safer at a grocery store now, I still rely on InstaCart for my groceries. To me, it is worth saving 2-3 hours a week by taking 15 minutes to order my groceries and tip someone else to do the shopping.  

As I unpack the groceries the veggies and fruit get washed and cut up so they are ready for the week. 

If it’s a really good week, the rest of the food is packed into the fridge grouped together with how it will be cooked. This takes one more step out of thinking in the evening when it comes time to make dinners. 

Again, put it on your calendar so you can block off time to MAKE YOUR HEALTH A PRIORITY. It is easy to rely on fast food or eating out when you don’t feel like ordering or getting the groceries organized. The extra few minutes you put in as you put your groceries away can add up big time throughout the week. 

One more thing to put on your calendar. 

Your bedtime. 

Okay, I know roll with me on this one. It might seem a little odd but you can be working out 6 days a week, tracking your macros to a t, drinking a gallon of water a day but if you aren’t getting enough sleep your body probably will still rebel against you. 

Sleep is the most important part of our health. We have forgotten what rest is living in a society where it seems to make you look strong if you burn the midnight oil, staying up all night working, taking care of kids, etc.

Now don’t get me wrong, if you have kids that hate sleep, I understand why you don’t get a lot of sleep. However, this is going to be even more important to block out time for. 

When your sleep is lacking, your nutrition can fall off, it makes it easier to skip the gym and you might find yourself chugging more coffee than water. 

All of these will prevent you from prioritizing your health. Sleep is the number one lifestyle factor that can reduce the risk of chronic disease by 50%. 

So yea, it’s pretty important. However, let’s go back to that bedtime. 

How much sleep should you get? I hate to give you the answer “it depends” but honestly, “it depends”. 

At a minimum, you should be getting 6 hours of sleep a night. Some people need their full 8 hours of sleep while others are okay with 6-7 hours and feel a little off if they get 8-10 hours. 

How do you get better sleep? This is where your bedtime and that calendar appointment come in. 

With devices around our house and phones glued to our hands, we are preventing ourselves from getting quality sleep. 

Take your calendar and write out your bedtime, say 10 pm. Then write down at 8 pm to start turning off the TVs around the house. Maybe start dimming some lights and by 9 pm turn off the screen on your phone. 

Don’t worry if this seems impossible, as I am talking through this I am reminding myself that I need to take my own advice. It is a habit we need to build over time. It will not change in one night. 

You can put your calendar away now, but let’s pick up a notebook really quickly. We have two more exercises to start making our health a priority. 

First things first, tracking your water. If you hung out with us last week you heard all of my tips and tricks for drinking more water. I truly believe it is the ONE thing you can do if you want to start focusing on your health but don’t want to do all of these other steps we talked about. 

I won’t go into that since we talked about it last week, but all I will say is start writing down the number of ozs you drink a day. You don’t have to track all day long but keep a tally of how many bottles you drink in your head. At the end of the day, write it down and compare day over a day how consistent you are. 

Next thing we need to write down. 

What you eat, when you eat, how you eat, and how your body responds. I could talk for hours about food journaling and the things you can learn from it. However, we’ll start simple. 

Every time you eat, write down what you ate. You don’t have to give exact measurements it can be as simple as “a salad with green goddess dressing, avocado and almond slices on top” 

Then write down how you ate it… was it on a plate, were you standing up over the sink while you did dishes, sitting at your desk, etc. These details might not seem important now, but over time when you look back at trends and your relationship with food, they will be important. 

Note what time you ate your meal. Again, this might not seem like an important detail now but someday when you are working deeper on your relationship with food and your body this will be a key factor in determining how your body is being fueled. 

Lastly, write down how you reacted 30 minutes to 1 hour later. Did you totally crash out and want to take a nap in the afternoon? Were you energized and felt like you could run laps around your office building? 

All of these steps are places to start with your health. The key is planning and making time for yourself. There are 100 other things that can come up that can prevent that workout, bedtime, etc. By prioritizing your health, you are going to be able to build up the habits needed in order to have the energy to do those 100 other things throughout the rest of your day 

Your assignment this week is to pick ONE new thing to do for your health. We will chat again next Tuesday! 

ABOUT ME

Hey There, I’m Kristin! I have a strong passion for helping women make small changes in their everyday lives that add up to the healthy life they desire. Whether it’s a mom looking to find her confidence or a family who needs help making changes in the kitchen I believe every health goal can be accomplished.

How To Stay Hydrated In Summer Heat

Why Is Gut Health So Trendy? – Episode 07

How to Hydrate In The Summer Heat – Episode 01 – Be Your Best Self Health Chats

How to Hydrate In The Summer Heat – Episode 01 – Be Your Best Self Health Chats
Author:Kristin Longacre

July 6, 2021

I am so excited today to share with you about how to hydrate in the summer heat, however, I am even more excited to share that you have a new way to access all of our weekly topics. My podcast, Be Your Best Self Health Chats, officially launches today. 

It is available on all major platforms such as iTunes, Spotify, and Youtube!

How To Hydrate In the Summer Heat – Episode 01

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

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. 

ABOUT ME

Hey There, I’m Kristin! I have a strong passion for helping women make small changes in their everyday lives that add up to the healthy life they desire. Whether it’s a mom looking to find her confidence or a family who needs help making changes in the kitchen I believe every health goal can be accomplished.

How To Stay Hydrated In Summer Heat