How To Stay On Track With Weight Loss During Summer Events

How To Stay On Track With Weight Loss During Summer Events

How To Stay On Track With Weight Loss During Summer Events

June 21, 2022

Summer brings fun in the sun but it can also bring a string of commitments and events. When it comes to sticking to your goals, it can be mentally hard to stay on track with weight loss during Summer events.

Over the last two years in the nutrition coaching industry, I’ve come to find a lot of people want to lose weight by Summer… so they start working on their nutrition and health goals in May.

However, come Summer the events pick up and it becomes harder and harder to stick with their weight loss goals.

I know it can be intimidating but, it doesn’t have to be.

Whether you have strict weight loss goals or are enjoying your Summer nailing your nutrition balance will always be key. Let’s talk about a few ways to stay on track with weight loss during Summer events.

Start Your Day With Your Routine

The most important part of staying on track with weight loss during Summer events is to follow your normal routine up until the event.

For example. If you have a breakfast routine that you know you follow that sets you off on a good track…Start with that routine. Maybe it’s a workout routine, maybe it’s a certain kind of breakfast, maybe it’s making a smoothie, maybe it’s grabbing your coffee, whatever your morning routine is start with it start like normal and follow that routine.

One of the biggest mistakes people make is going into the day saying: “I’m gonna eat so much food later today, I probably shouldn’t eat breakfast this morning,” or “I am going to eat so much food and it’s gonna be so much junk, I might as well not even stay on track.”

My question back is: “Why not? Why not just take it like normal stay on track, enjoy your normal routine, do it the way you normally, would do and enjoy your cookout later?”

If you choose not to eat in the morning, or if you eat less in the morning than normal, you are more likely to go to the event and binge eat. From there you find yourself in a situation where you feel miserable and can’t enjoy the party.

Whereas, if you just follow through with your normal routine, you don’t show up hungry. Food becomes a normal part of your day.

Drink Your Water

Number two is my favorite (and easiest piece) of advice. Drink your water. Showing up dehydrated is not going to end well. By pacing yourself with water as the day goes on, you’re not as likely to start chugging down adult drinks.

If you’re somebody who likes to go have a glass of wine when you’re with friends, then by drinking water ahead of time, you will be able to be hydrated, the wine hopefully won’t affect you as much. Whereas if you save your water until AFTER the party, you’re likely to go to bed dehydrated and wake up miserable.

This is not a good way to start off the next day when you are focusing on your health.

Offer To Bring A Dish

For one, it’s polite to offer to bring a dish to a cookout or party.

On the other hand, it also can benefit you, especially if you are trying stay on track with weight loss during Summer events.

By bringing a dish with you, you’re able to guarantee at least one thing at the party fits within your eating goals. It takes the stress off having to worry about what to eat at the party and helps keep you on track. Win / Win.

Control What You Can Control

There are going to be situations that are out of your control and there is nothing you can do about it.

Start by focusing on what you put on your plate. For example. If fruits and vegetables are an option, start there. Then fill in your plate with the rest of the food you would like to eat.

By starting with the fruits and vegetables, you are providing a good base for your body but also not limiting yourself with your food options.

Know Your Body

Last but not least, knowing your body is key to having success at any cookout, graduation party, event, etc.

By knowing your body and knowing how your body reacts to gluten, dairy, corn, soy, sugar or eggs you know what your limits are with the types of food you are about to eat.

Maybe you know that the more gluten you eat the worse your anxiety is… since you’re already in a situation you’re trying to plan for avoiding it is in your best interest.

If sugar is an issue, it’s a good idea to stay clear of the desserts or treat yourself to half instead.

Knowing these things can help you go in with a better mindset and have a better outcome.

Sure it seems like we’re zeroing in on one situation in a party and that is the food. Maybe it’s making you think too much into it. Honestly, that’s because I’m a nutrition coach. I coach women through this all the time in one on one, we make plans we become accountable.

I know from experience that going to parties can be stressful. If you are doing things like tracking macros, tracking calories, etc, it can be stressful not knowing what you’re going to eat. Going in with a plan is going to make you successful on the other side.

ABOUT ME

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

stay on track with weight loss during Summer events

How To Stay On Track With Weight Loss During Summer Events

Making The Most Out of Seasonal Produce

Making The Most Out of Seasonal Produce

June 15, 2022

Seasonal produce is something that we all talk about, but can often be overlooked as a simple way to help with our nutrition goals, especially in the summer, but also as we move into the fall and winter. This week on the podcast, we are talking about how to make the most out of seasonal produce, what to do with it and how to keep it budget friendly.

What is Seasonal Produce Good For?

For starters, seasonal produce is good for variety. By focusing on using seasonal produce in your weekly meal planning, you can mix things up a bit. For example, in the Summer you can do more with fruits and in the fall more with squashes and pumpkins.

It’s also great for your budget. Here’s the thing, what is in season is going to be cheaper. By focusing on that seasonal produce, you can save a little cash on what you’re buying weekly.

Along with the budget, seasonal produce brings accessibility. What is in season is going to be much easier to find, therefore to cook with. The produce that is in season right now will be easier to get at your local grocery store or from your local farms.

Each week when you plan your means, pick one or two recipes that focus on what is in season.

How Do You Find Recipes For Seasonal Produce?

Speaking of recipes, how do you find them?

Pinterest will always be my queen when it comes to finding recipes, however, Google isn’t too far off. I don’t spend much time researching other than checking what ingredients are needed from whatever recipe I find.

Another often underutilized resource these days is asking a friend. Swapping recipes is a very easy thing to do and will help you branch out…especially if your friend knows your taste!

Of course, there is always a cookbook. You know, those books we have stacked up around the house? Sure, they may not always have the healthiest options if they are older but there are plenty of easy swaps you can make to have a healthier version of a classic recipe.

Last but not least, check-in where you buy your food. Our local CSA provides recipes each week in an email newsletter and our grocery store sometimes has recipe cards available. You never know what you might find.

Making The Most Of Seasonal Produce

Seasonal produce is only here for a short period of time… aka a season. To make the most of it, there are a few things you can do.

For starters, you could go picking (ie: strawberry picking) if you can find local fields around you. By getting gallon buckets filled with berries, you can bring them home to freeze or can use later in the year. This not only gives you a stock of fruits but also can save you money in the long run.

You can partner with a local CSA, also known as Community Supported Agriculture. You pay a one-time fee early in the season and then will get weekly or bi-weekly pickups of local produce. It’s great to know where your produce came from, how it was grown and you’re supporting a local farm.

If you worry about getting too much, split it with a family member! We split with my mom and it’s great for us to be able to share the vegetables we love but also give each other the ones we don’t. You’ll never find me eating beats but I’ll take a bundle of Kale any day!

One of the best parts about a CSA is that you get a variety and it forces you out of your comfort zone sometimes. Never in a million years would I expect myself to google “what to cook with fennel” or “how do you cook greens” but our CSA gave us both last year. We experimented and now we know! You never know what you mind find you like out of it.

If you don’t feel like going the CSA route, you can always pick up local produce from stands on the side of the road. They will be fresh, not upsold by a grocery store and support your local farm.

How Do You Know What’s In Season?

Typically when something is in season, you are going to see an overstock of it at the grocery store. Generally speaking, it will also be moved to the front of the grocery store due to the bigger supply of it.

On top of that, most likely the cost will be lower. For example, right now our strawberries have gone from $8 a quart to $2.99. That’s a huge difference thanks to there being a bigger supply. When something is in higher demand and lower supply, the price will go up.

There are also many Instagram accounts that share monthly produce to look for when it comes to what is in season. Keep an eye out for them or do a search through the hashtag #seasonalproduce.

Lastly, you can come to join my weekly newsletter list. Every Friday I share a weekly seasonal fruit or vegetable along with recipes for you. Bonus, by joining you get a free food journal download sent right to you.

What produce are you most excited about this year?

ABOUT ME

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

Are Carbs Really That Bad For Your Health?

How To Stay On Track With Weight Loss During Summer Events

Little Nutrition Changes Mean Big Changes In Your Health

Little Nutrition Changes Mean Big Changes In Your Health

February 15, 2022

It’s amazing how many little changes can add up to big results. This gets overlooked so often due to the culture of dieting we live in. The idea of going all-in gets the attention when making a few little changes over time can add up to much stronger long-term results.

The main focus of the What’s Your Body Telling You? Workshop is learning to listen to what your body is telling you through food. From there it’s taking steps to make those little changes.

You don’t need to do a fancy diet like Keto, an intense program like 75 Hard, or to get drastic like eliminating all of the sugar for the rest of your life. Instead of overhauling your nutrition in a way that might be overwhelming or not work well with your body, take it one small step at a time.

One change a week, month, or quarter.

Why Start Small When You’re Working on Your Own

There are so many factors that go into your nutrition, especially when you are working on your own.

First things first there’s your lifestyle. Going with the example of eliminating sugar completely. If you are someone who is used to eating out 2-3 times a week, you will now have to find ways to replace that meal. If you work in an office environment where there are often treats and food brought in, you have to take that into consideration when making the changes.

Then there’s the factor of other people you live with. Just because you are making changes to your nutrition does not mean they are too. Sure, it would be easy not to buy ANY junk food but are they going to be happy with that decision?

From there we run into the availability of foods like fruits, vegetables, etc. If you are jumping into a diet like Whole30, it could be hard to find some of those foods, especially if they are seasonal. While you may be going in with good intentions, it could quickly become hard to truly replace everything you need to.

Finally, if you don’t understand how your body reacts to certain foods, overhauling your diet could backfire in a number of ways.

Making small changes is:

  • More realistic to your surroundings & less overwhelming.
  • Takes into account those in your household.
  • Ensures you have access to the fruits and vegetables needed.
  • Helps you get a better understanding of What Your Body Is Trying To Tell You

How To Make Small Changes to Your Nutrition

To start making changes, start small with one thing. If you have been tracking food in a food journal take a look in there or a look at your overall meals. Inside of it what is one piece of a meal you would like to see change?

For example, maybe you eat two bags of chips with your sandwich every single day at lunch. What if you swapped it out for a bag of steamed vegetables? Not only will vegetables fill you up much longer than chips will but vegetables are full of vitamins and minerals. If you aren’t a fan of steamed vegetables, grab some carrots and hummus or guacamole and give it a try.

Try it for a week and see what happens.

Instead of filling your body with empty carbs, like the chips, which don’t have any nutrient value, you are filling your body with something that is very nutrient-dense. A small change can contribute so much in the long run.

Maybe chips aren’t a problem or you want to try something like removing pop (or soda). An easy swap for pop is sparkling water. There aren’t as many additives in (most) sparking waters so you are able to get the fizzy drink without all the extra junk. Try different ones and see what you like.

Over time that fizzy water might change into just plain water. You never know!

Another easy swap to make is fruity yogurts. It’s often deemed a healthy option, however, yogurts tend to be loaded with sugar. Instead of buying yogurt with fruit in it already, start with plain yogurt and add honey and your own fruit.

Honey will help your immune system and the lack of extra sugar will help your overall health.

Last but not least, a very common swap is to replace ground beef with ground turkey when you are cooking. It’s a simple swap but can make a big difference with the amount of fat and grease.

Be Prepared

The only way to see success in making changes with your nutrition is to go into it prepared. It’s going to be easy to fall back on old habits until you have established a new habit.

If you caught our New Year’s resolution conversation in podcast episode 19, it can take 66 days on average to build a new habit.

Every week, be prepared. Get in the habit of prepping it all ahead of time.

When you get your groceries as you’re unloading them, wash your fruits and vegetables. It’s a super stupid, simple step that you aren’t even going to realize is going to make a difference.

Don’t be afraid of long-term change but don’t get overwhelmed when someone tells you to overhaul your entire pantry. Little steps can add up to big results.

What’s Your Body Telling You Workshop

Knowing how your body reacts to food is a key component of making changes to your nutrition. To get a better understanding of your body, I invite you to work through my self-paced workshop What’s Your Body Telling You? to get a better understanding of your relationship with food. As a blog reader and podcast listener, you can save $5 with the code PODCAST.

What changes are you making to your nutrition this month?

ABOUT ME

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 Make Small Nutrition Changes

How To Stay On Track With Weight Loss During Summer Events

Holidays, Food & Mood – Episode 17

Holidays, Food & Mood – Episode 17

December 23, 2021

On Sunday morning, over on Instagram, I hosted a morning coffee chat to talk about Holidays, Food & Mood. It was a good chance to chat about some last-minute reminders heading into the holiday season but also a chance to interact a little bit more one on one with all of you. Instead of having a completely separate podcast this week, I decided to share the audio from the live. In case you missed it, you can stream it here.

This week I’ve had some great conversations in DMs with different people about how easy it is to ignore the simple things going on with our bodies. It’s easy to chalk stress up to the time of the year. Brain fog can be attributed to the to-do list that is a mile long.

However, this time of the year there are ways around pushing your body and brain to the limit. Everything going on around you isn’t perfect but by using food that your body reacts the best to, you can put yourself in a better position going through the holiday season.

How To Control Your Mood With Food

Find The Right Balance: This time of the year, the treats are everywhere and that’s not necessarily a bad thing. However, when we ONLY indulge in treats, it’s easy for our body to want to shut down. When we eat too much processed sugars, the good nutrients can’t get to where they need to go, leaving our brains to try and functino on what it has. This can lead to an increase in anxiety and brain fog.

By adding balance to your day with whole foods, you can indulge in the sweet treats while still helping your body function at it’s best.

Watch Out For Too Many Inflammatory Foods: Piggybacking off the balance note, watch out for too much of these inflammatory foods: corn, wheat, soy, dairy & egg. All of these can lead to an inflamed gut which can lead to your body not quite functioning properly.

Instead of Focusing On Weight Loss… Go Back To Basics: All of my clients have heard this one recently. Focus on what you can control and stick to the basics. Make sure you are getting a solid breakfast and including whole foods with each meal.

Keep Moving Your Body: As hard as it might seem right now, continuing through your morning routine or workout routine will keep your body on a schedule.

Focus on What You Can Control: Listen to what your body’s telling you. If your mood is starting to swing and you are struggling, take a step back, go back to basics.

What were your biggest takeaways?

 

ABOUT ME

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?

How To Stay On Track With Weight Loss During Summer Events

What Is Your Body Trying To Tell You? – Episode 16

What Is Your Body Trying To Tell You? – Episode 16

December 15, 2021

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 inflammatory 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 little 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.

ABOUT ME

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?

How To Stay On Track With Weight Loss During Summer Events

Is Calorie Tracking Still Okay?

Is Calorie Tracking Still Okay?
Author:Kristin Longacre

June 16, 2021

If you missed our post two weeks ago, we are digging into tracking your food. It can often be overwhelming and hard to figure out where to start. As I mentioned, I think food journaling is the perfect place to start for someone who is brand new to their food and really wants to get a feel for how food interacts with their body. 

Moving from there, the next detailed step would be counting calories. Let’s dig into it. 

Why Should You Track Calories? 

At the end of the day body weight is determined by calories in, calories out. Yes, I know that sounds way too easy. Truth be told it is not really that easy because HEALTH really is a lot more than that. 

Calories are here to tell you how much you eat vs. how much you are burning in energy each day. I often look at it as a step up from food journaling in terms of data. Not only are you tracking what you are eating, but you are starting to track how much you are eating. 

It’s a great starting point for someone looking to lose weight and control their portion sizes. 

Calories Sometimes Get A Bad Reputation

Calorie tracking is something that is often demonized for a variety of reasons. 

  1. Many people rely on an app to give them a target number of calories to eat per day (that sometimes is too low and dangerous).
  2. It doesn’t necessarily help you eat healthier (just less).
  3. You don’t learn much about how your body reacts to food. 

For what it’s worth, I agree that all of these are reasons to try something OTHER than tracking calories. However, I spent a better part of 6 years tracking calories and I have that tracking to credit as reasons I was able to overhaul what I ate. 

Lessons were learned and while right now I have no intention of going back to tracking calories (I like more data), I do believe that despite its bad reputation calorie tracking is not bad if done correctly. 

How Do I Calculate My Calorie Intake

This is your reminder that no adult can be healthy while eating 1200 calories a day. A toddler should be eating about 1200 calories a day. Many will tell you that 1200-1400 calories a day is the best way to lose weight, however it is not the HEALTHY or SUSTAINABLE way to lose weight. 

Now that we’ve established that, there is also no one-size-fits-all way to say how many calories a day you should eat. [Sorry]. 

Many apps will help you calculate your calories based on your goals. Please know, these are to be taken with a grain of salt. 

If the app suggests that a female goes below 1600 calories or a male goes below 1800 calories, chances are you need to re-evaluate your goals. It is healthier, and more sustainable to adjust from 2-3 pounds weight loss a week to 1 pound weight loss a week if it means properly feeding your body. 

Another factor may be exercise.  You want to make sure to account for that in your calorie intake. Do not hesitate to reach out to a health or nutrition coach if you have questions on how to figure out how much you should be eating. 

Where Do I Track My Calories?

If you look in any app store there are hundreds of apps and websites to help you track your calories. A few of the more popular ones are MyFitnessPal, LoseIt and FitBit

It really comes down to what you like and how detailed you want to get. Some apps will be loaded with food options, barcode scanners and extra data whereas other apps will be more straightforward and just give you your calories for the day. 

I would suggest downloading a couple of them and finding one that works best for you. 

Have you ever tracked your calories? What was your experience? 

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.

Is Calorie Tracking Still Okay