Do You Have Commitment Issues [With Healthy Food]?

Do You Have Commitment Issues [With Healthy Food]?

Do You Have Commitment Issues [With Healthy Food]?

March 15, 2022

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:

1. You have the diet research but have no idea where to start.
2. You have a nutrition plan but committing to the plan is a struggle.

⁉️ Which Scenario Are You? ⁉️ 

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Hey There, I’m Kristin! I coach women to make small changes in their daily nutrition to become the best version of themselves.

Don't Follow Diet Trends...

Do You Have Commitment Issues [With Healthy Food]?

Don’t Follow Diet Trends Without Understanding Your Body First

Don’t Follow Diet Trends Without Understanding Your Body First

March 10, 2022

Are you giving up your favorite foods for the wrong reasons? In other words, are you punishing yourself unnecessarily?

For years I’ve heard people say: “bread is bad for you! Carbs are evil! Don’t eat too much fruit, it’s going to make you fat!”

Seriously though, who makes up these rules?

In theory, yes, there are going to be instances where too much bread is bad for you. But for the general population, who is just trying to be healthier. Bread is not necessarily bad for you.

Let’s dig into this.

The Diet Industry Makes Up These Rules

The diet industry makes up those rules. These crazy rules usually follow along with whatever the popular diet trend is at the time. Generally speaking, it’s because somebody saw success by eliminating that food or that food group.

I pick on keto a lot but I do truly believe keto has a time and a place. However, I pick on keto a lot because it is a very, very strict diet and it is one that is not great to just jump straight into if you don’t know anything about your body and food.

Keto is one of those diets where you don’t eat a lot of carbs. You keep your carb limitations down very low. I won’t get into the specifics of it. It’s a common diet for people to jump on because many people see success with it.

That diet trend is one of those that have given carbs a bad reputation.

Don’t Follow Your Friends Trends

For you to eliminate bread or fruit because your friend did doesn’t necessarily mean it’s going to make a difference. It’s possible that by eliminating it you will GAIN weight.

We are all individuals, which means what works for me doesn’t necessarily work for you…and what works for you doesn’t necessarily work for me. We have different needs in our bodies at different times of the day.

Keep that in mind, as the next time your friend tells you, Oh, just go on this diet, it’s going to solve your problems.

If you’re going to follow the advice of your friend, you need to first understand your body’s relationship with food.

Do The Research

This is something that we talk very heavily about in the What’s Your Body Telling You? Workshop. Before you make any changes to your diet, you need to start paying attention to what happens to your body when you eat different food.

For example, if you think you might have a concern with gluten or bread, track how you feel after you eat it. If you are able to eat bread at a meal with no issues consistently, maybe bread isn’t a problem for you so giving up gluten isn’t needed.

However, while doing that research, maybe notice that anytime you eat dairy your stomach bloats up… instead of eliminating bread you might want to try taking a small break from dairy to see what changes.

Just for starters, start writing down what foods you are miserable after eating.

Don’t jump straight into removing your favorite foods from your diet just because somebody saw success with it.

Drown out the noise around you and listen to your body. What’s it really trying to tell you?


Hey There, I’m Kristin! I coach women to make small changes in their daily nutrition to become the best version of themselves.

Don't Follow Diet Trends...

Do You Have Commitment Issues [With Healthy Food]?

Building a Nutrition Routine

Building a Nutrition Routine

February 23, 2022

Do you have a routine around nutrition? That’s an honest question. It is a conversation that I have with my one on one clients and with my workshop alumni.

You know what you need to do with your nutrition, but it is hard to follow through a lot of the time. Believe it or not, it’s not because you’re lazy. It’s because we are so ingrained in these habits that we’ve built throughout our entire lives. Think about it for 20, 30, 50, 70 years you’ve gone through the same routine with your nutrition.

In order to make a change, you have to change the habits surrounding that. It’s not something that’s going to happen overnight.

Listen to the podcast and keep reading the highlights to find out how we can build some little habits that will add up to a new routine and lifestyle when it comes to your nutrition.

Nutrition isn’t just about making better choices with the food on your plate, it also involves cooking it to get it there.

Why Is a Plan For Your Nutrition Important?

Having a plan for your nutrition will set you up for a more successful week.

You can say all of the things you want about how you’re going to be healthy, but unless you actually follow through on it… it doesn’t change.

By setting yourself up with a plan, you will be more likely to actually follow through on the steps needed to reach your goals.

How Do You Make a Plan For Your Nutrition?

For starters, pick one day a week to be your organizing and shopping day.

Sit down and look at your plans for the week. What nights do you have events? What nights are you free as a bird? Be realistic!

As you look at your week, write down 3-4 nights that you can cook. The other 3-4 nights are leftover nights.

Now, make a list of recipes for the week and pencil them in.

From there, take those recipes and make your grocery list centered around those ingredients.

Follow the same process for lunch and breakfast. That might mean cooking breakfast the night before and packing a weeks worth of lunches in one day.

It’s important to pay attention to how planning fits into your routine.

When You Get Your Groceries…

This is where the magic really happens in setting yourself up for a successful week.

When you get home with your groceries as you are putting them away wash your produce and split it up into containers as you need it throughout the week.

If you are taking blueberries to work every day, fill five containers with blueberries and put them in the fridge. Now there’s no excuse then if you run out of blueberries on Wednesday because you split that container evenly. They’re already washed and they’re good to go.

And then as you put it away in your fridge, organize it by meal. Sure, there are going to be some ingredients that overlap. By organizing your fridge you know exactly what you might be missing and are able to pull it all out to cook when you’re ready.

When It Doesn’t Go Your Way

There are 100 reasons that your week could probably fall apart, and that’s okay. By having a plan in place going into the week you are able to pick up on the pieces of the plan that might be getting left behind when things fall off.

Just because you miss one day, one meal, etc. does not mean the rest of your week has to be thrown off.

Building these little habits over time will eventually become automatic. You won’t even notice picking recipes, meal organizing, washing produce, etc.

Give it time, keep focusing on the little habits and give yourself grace.


Hey There, I’m Kristin! I coach women to make small changes in their daily nutrition to become the best version of themselves.

How To Build a Nutrition Routine

Do You Have Commitment Issues [With Healthy Food]?

Why Sleep & Nutrition Go Hand in Hand

Why Sleep & Nutrition Go Hand in Hand

February 8, 2022

Sleep is a topic that often gets overlooked as being a piece of nutrition. What happens off your plate also can affect what happens on your plate.

Disclaimer, everything I’m talking about assumes that you can get a normal amount of sleep. This is not for new parents, parents with babies at home, people that work a job that doesn’t allow them to have that much sleep. What I’m going to talk about is assuming you can get a normal amount of sleep at night.

This is something we talked about in the What’s Your Body Telling You Workshop. We talk about how it plays a part in your everyday life and how it can affect your nutrition and health. We’re going to hit the highlights here but if you want to dig in more, check out the workshop.

Why Is Sleep Important?

  • Sleep is important because it helps your body:
  • Fight off viruses
  • Rest, rebuild and regenerate
  • Reduce inflammation.

If you aren’t getting the right amount of sleep, it can prevent your body from being able to function at its best. When you’re either staying up too late or you’re sleeping too much, you’re potentially going to make poor choices in nutrition that will affect your health.

These days we seem to celebrate the grind and praise those who don’t sleep or get up early, functioning only on 4 hours of sleep, and everything like that. If you’re not prioritizing your sleep, you are going to eventually burn out.

Poor Food Choices Lead to Poor Sleep

First things first, poor food choices can actually lead to poor sleep. This is one of the key elements of sleep and nutrition and why they work together.

For example, if you’re eating too much for dinner, you can be uncomfortable when you lay down to go to sleep. Instead of being able to fall asleep, you toss and turn all night.

However, one of the things we talked about very heavily in the workshop is that if your body is inflamed, or you’re eating food that your body doesn’t agree with, you’re not going to be able to settle down and sleep at night. Poor nutrition choices can trigger things like anxiety, brain fog, inability to focus, etc…

That’s your body’s way of telling you that something’s not right.

Poor Sleep Leads To Poor Food Choices

On the flip side, not getting enough sleep can lead to poor food choices.

Can you relate to this? You toss and turn all night, you’re up half the night worrying about something that in the grand scheme of things doesn’t really matter. You get up in the morning, you’re running late, because you hit snooze 25 times, grab a coffee on your way out the door, don’t eat breakfast.

All of a sudden you’re already off to a bad start with your nutrition for the day. Maybe you skip the gym because you’re tired, and your body needs to rest. When you come home, you’re ready to go to bed, you want to just lay down for the rest of the night.

Dinner is a frozen meal or takeout. Finally bedtime hits, all of a sudden you can’t sleep.

That is a cycle that will continue to go on and on and on as long as you are not paying attention to what you’re eating.

It’s time to break the cycle.

Finding Your Sleep Sweet Spot

The key is finding your sweet spot for sleep. It should be somewhere between 6 and 8 hours. If you go over 10, chances are you’re getting too much sleep and your natural rhythms are really going to get thrown off.

Something to keep in mind is that sleep supplements drinking alcohol in order to get better sleep can make things worse.

Technically yes, they help you fall asleep, but they don’t allow your body to do the things like rebuild, restore, rebuild that immunity and rest reduce that inflammation. Instead, your body has to fight off the foreign invader (the supplements or alcohol) all night instead.

How Do You Break The Poor Nutrition/Sleep Cycle

So what do you do instead? How do we break this cycle?

Start having a bedtime routine. Yes, even as an adult. A couple of hours before you plan to go to bed, start to dim the lights around your house. This will start to tell your body that it is getting closer to time to rest.

Then the big one, reduce technology. The longer you are awake staring at technology, the longer your body is going to continue to fight off sleep.

Build a routine you can start doing consistently so when you start going through it over time your body knows “okay it’s time for sleep.”

Over time this will get easier and your body will adapt.

Oh, and eat some vegetables.


Hey There, I’m Kristin! I coach women to make small changes in their daily nutrition to become the best version of themselves.

Sleep & Nutrition - How They Work Together

Do You Have Commitment Issues [With Healthy Food]?

New Years Resolutions & Your Health

New Years Resolutions & Your Health

January 7, 2022

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.

Listen to the full podcast conversation on your favorite podcast app or with the stream above.




Hey There, I’m Kristin! I coach women to make small changes in their daily nutrition to become the best version of themselves.

What is Your Body Trying To Tell You?

Do You Have Commitment Issues [With Healthy Food]?

6 Ways To Holistically Boost Your Immune System – Episode 18

6 Ways To Holistically Boost Your Immune System – Episode 18

December 28, 2021

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.


Hey There, I’m Kristin! I coach women to make small changes in their daily nutrition to become the best version of themselves.

What is Your Body Trying To Tell You?