November 30, 2021
As many of you probably did too, I had many regrets after opening up social media this weekend and seeing some of the advice that was put out this year surrounding Thanksgiving.
This week kicks off the rest of the holiday season. On Episode 15 of the Be Your Best Self Health Chats Podcast we are chatting about:
- Why you don’t need a detox.
- Why you don’t need to skip the mashed potatoes.
- Why there is no number of squats to do for each piece of pie you eat.
Enjoy the cookies and hot chocolate, the holiday season only comes once a year.
November 9, 2021
The more I get to work with moms in their health journey, the more common themes I find. While every person is different, we are all working through this mom life together one day at a time. Maybe it will make you feel better to know you are not alone.
I’m curious, what kind of mom do you most relate to?
First, we have the Consistently Inconconsistent Mom. She knows what it takes to be healthy and put herself first… but the rest of life is chaos and her kids are not quite on board. They will shovel in a happy meal while she makes herself a salad
Can you relate?
Next, we have the Diet Starts Monday Mom. The Diet Starts Monday Mom is burnt out and wondering what happened to all of the energy her friends have. She wants to be a healthy mom but she wonders if the effort of making the changes is worth it. Alas, she tells herself the diet will start Monday… but it doesn’t.
Are you starting Monday?
Then we have Hot Mess Mom. Oh, the Hot Mess Mom can’t remember the last time she did anything for herself. The kids are in charge of picking dinner every night which means a constant rotation of chicken nuggets and pizza. Some days it feels like no one is in charge and life is just pure chaos.
Was it pizza or chicken nuggets for dinner tonight?
As we are rolling into the holiday season there is one other type of mom that I LOVE to see… the Confident AF Mom. She’s built the foundation for her family to eat a healthy meal most nights, finds energy from the food she enjoys and is able to stay on track. Most importantly, she has figured out a healthy balance where she is able to enjoy treats guilt-free.
5 Tips For Rocking Your Health This Holiday Season:
- Plan your weeks – use the Calm Your Chaos Weekly Planner
- Crowd out
- Make sure you still have “me time.”
- Move your body.
- Create an action plan.
I am offering up 10 FREE Holiday Survival Planning Calls. On these calls, we are going to identify the main things that will derail your health this holiday season and help you figure out an action plan to get you through the holidays without gaining 10lbs. After 30 minutes of chatting with me you will have a plan that will help you rock the holiday season just like the Confident AF Mom.
To book your call go to schedule.bestselfhealthcoaching.com
November 2, 2021
Let’s talk about a topic that is so common in the health, fitness, and nutrition industry but also is not welcome in the health, fitness, and nutrition industry.
The comparison trap.
It’s easy to look at somebody next to you and say, “I wish that was me.”
Getting into the comparison trap can put you in a bad headspace and can truly hurt you in the long run with your goals. That simple little comparison can spiral you down a pathway of, “I’m never going to hit my goal,” or “it’s this just isn’t for me.”
Social Media & The Comparison Trap
Social media is one of, if not THE main reasons these days that we find ourselves in the comparison trap.
If you don’t watch the news, Facebook Meta has been getting a lot of heat lately for causing the comparison trap in teenage girls. A lot of research has been done that shows how seeing other girls or influencers on Instagram makes teenage girls think negatively about themselves because they don’t look like what they’re seeing.
- Their hair isn’t perfect.
- Their makeup doesn’t look like that
- Their skin doesn’t look like that.
We see all of these filtered lives on Instagram, Tik Tok, Snapchat, Twitter, etc and can get stuck comparing ourselves to what we are seeing.
Yet, we have to remember, it’s a highlight reel.
- Maybe that girl just spent an hour doing her makeup to cover up this skin that looks just like yours.
- Maybe she’s using a filter
- Maybe it’s Photoshop.
- Maybe her kids are screaming in the background of that photo
It’s a highlight reel and it’s causing a huge problem with our minds.
How To Get Out Of the Comparison Trap
So what do we do when we get down stuck in a comparison trap? A quote that I love:
Don’t compare your chapter one to somebody else’s chapter 20.
I think that fits really well with the health, fitness, and nutrition industry. As somebody who works with people one on one and in a group coaching setting, I meet people all the time who are at different stages of their health journey.
On that note…keep in mind that chances are you don’t know somebody’s whole story. Going back to the highlight reel. You don’t know maybe they’ve been fighting an eating disorder and it’s taken them years to accept their body, despite how skinny they are. Maybe they’re putting in hours a day at the gym
Another way to work your way out of the comparison trap is words of affirmation. Remind yourself that:
- I am strong.
- I am confident.
- I have been working hard.
Most importantly remember how far you’ve come.
In Episode 12 we talked about using small goals that add up to big results. Look back on those goals. Look back at how far you’ve come.
What was your biggest takeaway from this week’s podcast?
Picture a meme that I’m sure you have seen going around the internet. It’s a cartoon person standing at the bottom of a staircase looking up. The text below the mean varies depending on where it’s posted. The overall theme is one step at a time.
I love this image as a reminder of so many different aspects of life, business, health, and fitness. To me, each small step is a goal towards my overall goals. In episode 12 we are going to talk about using little goals to make big goals.
Back in Episode 3, we talked about how to set goals that are SMARTER. Part of SMARTER goals also means smaller goals.
Why do smaller goals help us so much in our health?
First starters, smaller goals take the stress off the bigger goal.
For Example, let’s say your goal is to lose 100lbs. Looking at that seems like a huge number because well, it is and can seem daunting. Assuming you are losing 1-2lbs a week (which is OKAY)…it’s going to seem frustrating and feel like it is taking forever to get to that larger goal.
By setting little goals in the meantime is going to help you achieve that overall big goal.
On the days you’re struggling, it’s much easier to focus on step by step by step, than the entire mountain you need to climb.
Maybe start with a little goal such as losing five pounds a month. That little goal will help you focus one month at a time instead of the next three years that it might take to drop all of that weight.
One of my favorite smaller goals that I like to encourage people to try is to make two new healthy recipes a month. That means cooking in their kitchen two times a month with a new recipe.
If you liked even half of those recipes, that’s 12 new recipes to add into your weekly rotation over a year. Again, small goals make big results.
Sometimes it’s hard to look back and see the staircase we’ve left behind. As you’re climbing those steps, there’s going to be days where it doesn’t feel like progress has been made. There are going to be times where it’s hard to look back and realize you’ve already lost 10 pounds, or you’re already drinking a gallon of water a day and helping your health.
For this reason alone, I think it’s incredibly important to write down your goals. Not to mention, writing down your goals makes you more likely to achieve them according to research. By putting it on paper you are committing to it.
When you are struggling, pull out your old goals, you will be amazed at how far you’ve come.
A year is going to pass regardless of whether you make changes in your life or not. I’m sure you’ve heard that quote before. Maybe a year seems really really far away. In other words, maybe you’re at the bottom of the staircase looking at one step at a time.
What small goals can you use in your life to move you further up the staircase?
Let’s start out with the question of the day, why is planning your week good for your health? Planning your week forces you to look ahead to what’s coming.
You Can Get Ahead of Questions That May Come Up Throughout The Week
By planning your week ahead of time, you can get ahead on the many questions your week might bring along such as:
- What days do you need to plan your meals ahead of time?
- Do you need to bring lunch because there’s going to be pizza in the office?
- Is your schedule so jam-packed that the only time you have is six o’clock in the morning?
- When are you going to cook this week? And what nights Do you need to make room for takeout?
Planning Where Your Exercise Fits In Increases Your Chance of Actually Exercising
Research shows that writing something down makes you more likely to stick to it. In this case, we are talking about your exercise. When are you going to work out? Does this week look like the best time is mornings or evenings? Maybe lunchtime?
Don’t just plan WHEN you’re going to work out but how. This way you can come prepared with the right equipment, clothes, fuel, etc.
Your New Routine Becomes Routine
Planning your week also helps you set a routine, which is something we talked about last week, especially when it comes to your stress levels.
Having a routine will help lower your stress. Planning for that routine is also going to help lower your stress.
How Do You Plan Your Week?
On Sunday night, sit down with a piece of paper, all of your kid’s schedules for the week.
Step 1: Write down a list of every single thing that is going on this week, get as detailed as humanly possible.
- Sports schedules
- School projects
- Exercise plans
- Afterschool plans
- Work meetings
- Dinner plans
- Lunch schedules
Step 2: Highlight or circle your non-negotiables. Put them in your calendar.
Step 3: Fill in your calendar with what’s left. This is your plan for the week.
There is going to be stuff that comes up that’s going to throw this all off. However, by having this plan you are going to plan ahead as much as possible so that when these other things come up out of the blue, you already have a plan for everything else in your week. Instated of your entire week getting thrown off, it throws off a little piece of your week, not your entire week.
At first, this process might seem overwhelming. Don’t worry. The more often you do this, the easier it’s going to become.
I went ahead and put this all on one simple download for you that you can sit down on Sunday nights and fill in yourself.
Listen to the full podcast for all of the details and MORE ways to manage your stress in the stream above, on Apple Podcasts, Spotify, or your favorite podcast app by searching Be Your Best Self Health Chats.
I’m sure all of us have some level of stress. Whether your kids are babies, or whether your kids are in high school or college and beyond.
There is stress, no one can say life is perfect.
Let’s talk about first how stress affects our health, so we can start to tackle this all together.
For starters, stress affects our sleep.
When our sleep is off, our nutrition is off, which can throw our energy off, which can throw our exercise off, which can throw our stress off.
Do you see the cycle going there?
Believe it or not, stress also plays a part in our hormones.
Stress puts our body in constant flight or fight mode, which causes our body to produce higher levels of cortisol. Cortisol is what tells our body when to work and when to shut down and preserve energy.
Think about it, with high levels of stress our body is constantly preserving energy which means it shuts down all of the other systems including those that burn fat. Therefore, we start to preserve fat for when the stress slows down.
However, when we are stressed we tend to make poor food choices.
It’s another cycle we run into because when you’re stressed, you’re going to turn to food choices that may not best support your body.
All of those poor food choices can lead to problems with our sleep.
Which brings our cycle back to the top. Due to these three factors having higher levels of stress is going to essentially cause weight gain or prevent weight loss.
It’s safe to say at the end of the day stress = health concerns.
So, how do we prevent stress? Step one, you need a healthy outlet for your stress.
In other words, it’s time to look at your movement or exercise. It doesn’t have to be high intense movement, something as simple as going for a walk can reduce your levels of stress.
Step two, focus on your schedule.
I’m a paper planner person. Yes, a lot of people who swear by their phones, whatever works for you plan your week out to help avoid stressful situations.
On Sunday nights I sit down and open my calendar, I have the sports schedule, my work schedule sitting, anything I need to know about for my kids like tests or things going on throughout the week, as well as the lunch schedule for school.
I take 15 to 20 minutes and make a list of everything you have going on for the week.
Write it into your calendar, things like their school projects that need to get done, write it into your calendar, knowing what’s coming up going into the week.
Sure, there are going to be things that are gonna throw it off, but having a plan going into the week is going to help alleviate some of the stress.
With that plan comes routine.
What parts of your day can you turn into a routine? For example, the mornings. Start your day a certain way almost everything is as often as possible.
Maybe you make your coffee as soon as you get started with your day. Go take your shower or do a workout. When you’re done with that your coffee’s ready to go. You drink your 32 ounces of water. Boom, you’ve now knocked a bunch of things off your to-do list.
Plan your meals for the week.
You don’t have to go full force meal prepping, however planning your meals for the week allows you to know what you’re going to tackle going into the week.
It’s going to allow you to turn to healthier foods versus quick runs through Taco Bell because you forgot to plan dinner for the night and the meat is not thawed.
Last but not least… put your technology down.
I’m going to go there. I know we love the scroll, but the scroll is causing us to consume too much information.
How often do you sit there scrolling on your phone and especially these days with all of the mess going on with the world? Do you sit there and scroll getting more and more worked up over what you’re seeing but you can’t put it down because you’re addicted to it?
Put your technology down, get off social media, that right there is going to lower your stress levels…not to mention the whole blue light situation.
Overall, you can see tackling your stress is a key component of your health.
Listen to the full podcast for all of the details and MORE ways to manage your stress in the stream above, on Apple Podcasts, Spotify, or your favorite podcast app by searching Be Your Best Self Health Chats.
What to write
How to write it
What the rules are (hint: there are no rules)
- What did you eat?
- What time did you eat?
- How did your body feel 30 minutes after you ate it?
Some other questions that you could answer:
- How was the food eaten?
- Were you rushing to practice or eating it while you cleaned up for the night?
- Did you sit down at a table and enjoy a nice meal?
- How did you feel 30 minutes before the meal/snack?
- What was your mood like?
- Were you getting crabby?
- Were you starving?
- Did the food satisfy your hunger?
- Did you enjoy the food?
- How long did it take to eat the food?
- Did you shovel it in or did you take some time to enjoy your food?
This might seem like a lot to write down, that’s why I recommend starting with the basics and then adding on based on your long-term goals.
When You Join 90 Days To Healthier Habits, You Will:
- Receive the Listen To Your Body weekly printable journal with daily prompts, food journaling outline & a water tracker.
- Learn how to properly fuel your body based on your own body’s needs.
- Learn what’s really holding you back from being in the best shape.
- Gain a community of women in the same position as you.
- Develop a better understanding of how to take your health to the next level.
Come on over to www.listentoyourbodyjournal.com if you want to get access to your journal today!
One quote that has stuck with me for months is:
“Many people are strangers to their own kitchen.”
In a world of go-go-go we live for quick and easy meals, usually at the sacrifice of our health. We rely on fast foods, processed foods, boxed foods, and meal kit deliveries. While these types of food all serve their purpose and there is for sure time and a place but when we rely on them 100% of the time we are hurting ourselves more than the convenience is worth.
Listen To The Podcast
Food, Products & Movies Mentioned:
- SuperSize Me
- Chick-Fil-A Chicken Sandwich Ingredients
- Chick-Fil-A Chicken Sandwich Allergens
- Fiber Fueled
Hello, hello, welcome to be your best self help weekly casual conversations about taking health into your own hands. I’m your host Kristin Longacre. One quote that has stuck with me for months on end is that many people are strangers to their own kitchen. Do you feel like that’s true for you? In a world of gogogo we live for quick and easy meals.
Usually, it’s at the sacrifice for our own health though. We rely on fast foods, processed foods, box foods, meal delivery kits, don’t get me wrong. All of those serve a purpose and they’re for sure is a time and a place to enjoy them. But when we rely on them 100% of the time, we’re actually hurting ourselves weigh more than the convenience that it’s worth.
For starters, let’s look at fast food. We know it’s not good for us, let’s be honest. But the convenience and taste outweigh the effects it has on our health. If you haven’t seen a documentary supersize me take a break and watch it sometime.
Yeah, it’s old, but it’s still holds up in a lot of ways. Many of these aspects of certain fast food chains have gotten better over the years but there’s still not considered the health healthiest options. And what happens in that documentary still happens today. Just not in supersized form. For starters, fast food chains include way too many ingredients for one item.
Looking at chick fil a Did you know that a chick fil a chicken sandwich just the standard one that you would order off the menu contains over 60 ingredients that it doesn’t include topics that’s just the button in the chicken.
Don’t get me wrong, I know it takes a few ingredients to make a button. But that’s way too many ingredients for a piece of chicken that’s fried on a bun 60 ingredients.
Chances are if you were to look at fast foods on the outside a chicken sandwich might actually sound like a healthier option than a burger and fries. Unfortunately, even though it tastes delicious, it’s not even remotely healthy.
Fast foods and processed foods contain 10 to 30% of our daily salt and sugar or sugar intake. In one serving.
Yeah, one serving which means one hamburger or one serving of fries, or one chicken sandwich. By the end of a meal. It’s easy to have consumed close to if not more than 50% of your daily salt or sugar intake in one meal. That doesn’t include your breakfast or dinner that you haven’t eaten.
That’s why it tastes so good, right? I’m not here to really hate on fast food it comes into our house we enjoy it from time to time. But sometimes it makes you think twice if you take time to look at the ingredients and break it down what damage it’s doing to your body. In order to break it down, it’s important to look at what foods are considered inflammatory foods.
Last week, we talked a lot about gut health here on the podcast and inflammatory foods play a huge role in keeping your gut and check. Taking sugar and salt out of this. There are five inflammatory foods that we look at when we’re starting to look at somebody’s gut health.
That is gluten, eggs, soy, corn, and dairy. All of these five ingredients can result in inflamed gut, everyone has different triggers.
So what might not agree with your gut might actually be okay for somebody else. Many of these, like I said are standard in fast foods and processed foods.
Going back to that 60 ingredient chick fil a sandwich. Four out of five of these are somehow in that chicken sandwich. Corn is the only exception but that’s just because I don’t know all of the ingredient breakdowns for corn. However, chick fil a does list on its menu for allergens that gluten, eggs, soy and dairy are all in that chicken sandwich.
And again, we’re not talking about the topics just the bun and the chicken. This isn’t limited to fast food though they can also go to processed foods and meal delivery kits. I love the convenience of all of these but if you’re trying to prioritize your health, it’s time to stop and take a look at the ingredients you’re actually eating.
Part of prioritizing your health means healing from any issues you might be having. As we talked about last week, 90% of Americans have gut issues and many of them don’t even know it.
It doesn’t hurt to spend some time removing some of these inflammatory foods from your diet. The number one way to start that healing process is to hit the kitchen with Whole Foods.
In other words, those foods that have one ingredient such as fruits, fed Use whole grains and organic meats.
None of those are considered inflammatory foods. I’m not saying you can’t ever touch a piece of processed food, fast food meal delivery kits, etc. Again, they absolutely have a time and a place. But when you’re working on your health, they might need to take a backseat. changing your diet can be really, really overwhelming, especially when it comes to removing any of those five foods.
I get it, I’ve been there. So how do you start? My best advice is to start by getting creative in your own kitchen. This goes back to the quote that we talked about at the beginning of the episode, try something new instead of the normal recipes you make or maybe don’t make on a daily basis. Think about it this way. If you tried one new recipe each week, even if you only liked half of the recipes, you could have 26 new meals to choose from over a year.
That’s actually a lot when you consider you only need to make dinner seven nights a week, maybe even five. My second tip might sound a little bit ridiculous, but the gut health MD sent me on to a fun game in his book fiber field.
It’s a great book about eating plant based and Whole Foods. And I highly recommend it. If you are somebody who thinks he might have gut issues, I will make sure to link it in the show notes. But let’s talk about this game. He made a game out of how many vegetables you could fit into one meal, you basically get one point for each vegetable. If you’re competitive like me, it’s a great way to compete yourself. compete with yourself, have a little fun with your food and keep the inflammatory foods down. In case you’re wondering, my record is 12 I know you needed to know that bit of information.
My last challenge for you is that the next time you’re at the grocery store, see how much of your cart you can fill up on the perimeter of the store. Generally speaking the way grocery stores are laid out the less processed foods around the perimeter of the store like the fruits, vegetables, dairy meat, and yes, I realized dairy can fall into processed foods.
But in general, it’s on the perimeter and the more processed foods, the boxes, the Pop Tarts, the macaroni and cheese all are in the center of the store. So by shopping the perimeter, you’re actually getting less inflammatory food.
Again, give or take some dairy and more healthier options that are going to ultimately help you heal your gut. It’ll help you prioritize your health and it’ll help put you on the path to success. And you’re gonna feel better.
*Disclaimer: Some of these links may be an affiliate link, which simply means I may get a small commission if you purchase the product through this link.
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
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.
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.
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.
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?
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.
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.