How To Reduce Mindless Snacking

How To Reduce Mindless Snacking

How To Reduce Mindless Snacking

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Typically, when we talk about reducing snacking, we think of reducing mindless snacking. There is absolutely nothing wrong with having a snack if you are hungry. However, one thing I find with my one-on-one nutrition clients quite often is the desire to snack for other reasons.

There are three main reasons we snack:

  • We are bored
  • We are thirsty
  • We are hungry

Chances are, if you find yourself reaching for a snack, it’s for one of these reasons. Let’s chat about how to reduce mindless snacking on today’s podcast episode.

How to reduce mindless snacking?

Before you reach for something, take time to ask yourself these three questions:

  • Am I snacking because I’m hungry?
  • Am I snacking because I always get a snack at this time?
  • When was the last time I had a drink of water?

Keep in mind, if you are hungry… eat the snack. If your answer is one of the other two… sit down and drink a glass of water, wait 15 minutes and see how you feel.

Add a roadblock to your snacking time.

When snacking out of habit, taking time to add a roadblock to that habit can be helpful. Instead of grabbing a bag of chips and sitting back down at your computer or in front of a tv, put the chips in a bowl, and sit at a table without technology.

This creates a break in your habit that prevents you from mindlessly eating an entire bag of chips because you’re focused on something else.

You will also be able to focus more on your food and how you feel about the taste and feel of the chips.

Eat more vegetables.

You knew I was going to incorporate vegetables somewhere. By adding vegetables to lunch or dinner, you will be adding more fiber. More fiber keeps you regular (if you know what I mean) and helps keep you full for longer.

When you are full for longer, you will reduce mindless snacking by evaluating why you are snacking in the first place. It won’t be for hunger reasons.

Make sure you’re getting enough protein.

Along with vegetables… to fill yourself up, protein will be another key. MOST Americans are not eating enough protein. There are many different rules of thumb based on where you are in your fitness/health journey, but a good place to start with protein is 30g of protein per meal.

Swap out the snack options in your house.

Last but certainly not least, don’t buy the snacks you want to stop yourself from eating. What are you more likely to take if your option was a bag of Doritos or a handful of carrots? I don’t hate Doritos, but you are more likely to snack on them if they’re in the house.

Focus on nuts, fruits, vegetables, trail mix, or pretzels.

At the same time, don’t overthink snacking. It won’t hurt to have snacks here and there, but snacking is a situation where you must trust your body.

This week, I challenge you to pay more attention to those three questions; what are you finding?

ABOUT ME

Kristin Longacre

Hey There, I’m Kristin, a holistic nutrition coach helping busy moms find Nutrition Confidence by making eating healthy an easy option for their busy season of life.

How To Reduce Mindless Snacking

How To Reduce Mindless Snacking

Going Out To Eat When You’re On a Diet

Going Out To Eat When You’re On a Diet

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One of the first things people tend to avoid when eating healthier is going to a restaurant. Going out to eat when you’re on a diet doesn’t always end well and often leads to more anxiety than it’s worth.

Today on the podcast, we’ll go over a few ways to enjoy your favorite food while focusing on a healthier diet.

We talk about:

  • How to plan for your meal.
  • What to do if you want to eat it all.
  • Finding balance.
  • Getting back on track.

Going out to eat shouldn’t be avoided when you’re on a diet; it should be a time to celebrate and enjoy a meal with friends or family. It’s one meal out of 21 a week. A lot can be done to make it delicious and healthy.

Jump-Start To Eating Healthy

Instead of getting overwhelmed with where to start when adjusting your eating habits, Jump-Start to Eating Healthy is here to help you get started. Together we will make a meal plan that considers your family and dietary needs.

As you implement the meal plan, I will continue to support you for two additional weeks to help answer questions, brainstorm ideas, and deal with unexpected situations.

Think of it as having a nutrition coach in your pocket as you start healthy eating habits.

Learn More About Jump-Start To Eating Healthy

ABOUT ME

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

A Healthy Lifestyle Doesn't Have to Be Complicated

Getting Started With Meal Prepping & Meal Planning

Getting Started With Meal Prepping & Meal Planning

Getting Started With Meal Prepping & Meal Planning

One of the most underrated ways to stick to healthy eating habits is meal planning and meal prepping. However, sometimes meal prep can get a bad reputation for being a boring way to make lunch for yourself or a way to waste your Sunday afternoon. Getting started with meal prepping doesn’t have to be overwhelming and it can benefit you more than you might think.

Meal prepping can make life easier, help you stay on track with your goals, and take A LOT of thinking out of your week. Our brains work enough during the week; any chance to give it a break helps more than you might think.

The most important thing to remember is that there are so many levels of meal prep. It doesn’t have to be an all-in or waste your Sunday situation.

Let’s chat on the podcast today about getting started with meal prepping and meal planning.

Basic Levels of Planning

If you have any form of a nutrition goal, you should be doing SOME level of meal planning. It doesn’t have to be detailed for 21 meals a week, but being able to look at your plan for the week and know what you will eat for most of your meals. This not only helps you stay on track but also helps you plan your grocery trips.

When it comes to meal prep, you don’t have to go all in. Something as simple as organizing your fridge to make sure you have all of the ingredients you need for your weekly meals is a basic level of meal prep.

You don’t have to have everything pre-cooked or in fancy meal prep containers, just organized with recipes so you know exactly what is needed when you start to cook. Not only does this take the thinking out of your evening, but it takes the panic of missing ingredients out too.

This is a great way to get started meal prepping. Just take the baby step, plan and organize your week.

Next Level Prepping

Moving up to the next level of meal prep means getting things organized but also cleaned and maybe partially cooked.

For example, if you plan on eating 3-5 meals with chicken throughout the week, get all of the chicken cooked at the start of the week. By doing this level of prepping, you’re able to take some of the cooking steps out of the recipe you’re making. This can save you time throughout the week.

Another piece of next level prepping is washing and cutting up your fruits and veggies. Ultimately, the goal is to take the hard part out of eating healthy. By having fruits and veggies cut and ready to go, there are less excuses to keep from eating unhealthier foods.

All-In Meal Prepping

This is where meal prepping can get a negative reputation… the all-in mentality. There is the cute meal-prep containers, the hours spent on Sunday and meals planned every moment of the day.

Granted, it doesn’t have to be that way. There are ways to cut down on the amount of time spent and meals needed to be cooked.

My number one tip is to stick with one type of protein. Instead of cooking 3 or 4 different proteins, pick one protein and cook it 3 to 4 ways. For example, chicken can be made into chicken salad, a salad with chicken on it, taco bowls, nachos, chicken Alfredo, etc. This way, you won’t get bored with your food every day, but don’t have to spend as much time cooking on Sunday.

Tell me in the comments below, are you going to get started with meal prepping? What level of meal prepper are you?

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.

Getting Started With Meal Prep

Getting Started With Meal Prepping & Meal Planning

How To Stay On Track With Weight Loss During Summer Events

How To Stay On Track With Weight Loss During Summer Events
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

Getting Started With Meal Prepping & Meal Planning

Making The Most Out of Seasonal Produce

Making The Most Out of Seasonal Produce
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?

Getting Started With Meal Prepping & Meal Planning

Little Nutrition Changes Mean Big Changes In Your Health

Little Nutrition Changes Mean Big Changes In Your Health

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