Holiday Weekend Detoxes Are Overrated

Holiday Weekend Detoxes Are Overrated

September 5, 2023

Today, we’re diving into a topic that stirs up quite the debate – holiday weekend detoxes. It’s a love-hate relationship for many, and rightly so. Detoxes, specifically the ones you can buy online without a prescription or recommendation from a healthcare professional, have gained popularity. But are they really necessary, especially after a holiday weekend of indulgence? Let’s explore why you might want to think twice before jumping on the holiday weekend detox bandwagon.

The Holiday Weekend Detox Dilemma:

I recently stumbled upon a wellness company on Instagram, and they had an enticing offer – a five-day detox, just in time for post-holiday recovery. But here’s the catch – these detoxes were not designed by medical professionals. They were generic, one-size-fits-all solutions. I quickly realized that detoxes from a doctor or functional medicine practitioner serve a specific purpose, but these off-the-shelf options are a different story.

The Problem with Holiday Weekend Detoxes:

As holidays like Labor Day, Christmas, or Thanksgiving approaches, many companies start pushing detoxes and cleanses. They capitalize on the guilt and desire to “undo” the indulgence from the celebrations. But let me be clear – you don’t need a detox after a holiday weekend. Instead, you should focus on celebrating and enjoying the time with your loved ones.

The Pitfalls of Detoxing:

So, why are these holiday detoxes not the solution? For starters, they often involve depriving yourself of essential nutrients for several days. While you might shed a few pounds temporarily, it’s not a sustainable or healthy approach. Once the detox is over, people tend to revert to their old eating habits, nullifying any progress made during the cleanse.

A Better Approach:

Instead of setting yourself up for a detox, consider a more balanced approach to holiday weekends. Here are some practical tips to help you stay on track with your health and wellness goals:

If-Then Planning:
Create simple “if-then” plans to guide your choices during the holiday. For example, “If there are tempting desserts, then I’ll limit myself to a small bite of each.” This way, you have a mental game plan to keep you accountable.

Stay Active:
Find ways to move your body that you enjoy. Whether it’s going for a hike, a swim, or a leisurely walk with family and friends, staying active during the holidays can help offset indulgent meals.

Hydration is Key:
Drink plenty of water, especially on hot summer days. Aim to consume at least half your body weight in ounces of water. Staying hydrated is crucial for overall well-being.

Include Veggies:
While enjoying holiday feasts, incorporate vegetables into your meals. This will provide essential nutrients and fiber, helping you stay satisfied and curb excessive snacking.

Don’t Stress:
Remember that one day or one event does not define your overall health. Knowing your body and how to support it is the key to a balanced approach to holiday celebrations. Use a method, such as The Best Self Method to better tune into your body so you know how your body will react to each situation.

In the end, detoxes after holiday weekends aren’t the answer. Instead, focus on creating sustainable, healthy habits that align with your goals and preferences. Enjoy your time with family and friends, savor the food, and make memories without the unnecessary stress of detox plans. Life is too short to let food or detox trends dictate your enjoyment of special occasions.

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Kristin Longacre

Hey There, I’m Kristin, a holistic nutrition coach helping busy moms simplify healthy eating to increase their energy levels and rebuild confidence in themselves.

5 Healthy Habits You Should Implement Right Now

5 Healthy Habits You Can Implement Right Now To Start Living a Healthy Lifestyle

5 Healthy Habits You Can Implement Right Now To Start Living a Healthy Lifestyle

August 29, 2023

In today’s fast-paced society, healthy habits have taken a backseat while quick wins and instant gratification have become the norm. From speedy Amazon deliveries to overnight success stories, we’ve grown accustomed to expecting immediate results. However, when it comes to our health, adopting a more realistic approach can lead to better, sustainable outcomes. As a health and nutrition coach, I’ve noticed a growing trend of individuals setting lofty goals like shedding 10 pounds in three weeks or achieving a rapid transformation. While I’m all for setting goals, it’s important to recognize that real health doesn’t operate on a quick-fix timetable.

On the podcast this week, we dive into five simple yet powerful healthy habits that can pave the way for a long-term healthy lifestyle. These habits won’t promise overnight miracles, but they will provide you with a solid foundation for sustainable well-being.

1. Hydrate, Hydrate, Hydrate

Water is your body’s best friend. It’s a common piece of advice, but its importance cannot be overstated. Proper hydration is a cornerstone of good health. Not only does water support clear skin and improved digestion, but it also helps detoxify your body and boosts your energy levels. Forget about the old “eight cups a day” rule; instead, focus on drinking at least half your body weight in ounces of water daily. For example, if you weigh 160 pounds, aim for 80 ounces of water per day. To make this habit more enjoyable, try a cute new water bottle or infuse your water with fresh fruits like lemons and oranges.

2. Eat Some Veggies

Vegetables are often under eaten in our diets, yet they’re essential for overall health. Aim to include five to six servings of veggies daily to ensure you’re nourishing your body with vital nutrients. Start small by adding a vegetable to one meal a day. Swap out chips for carrot sticks or add peppers to your dinner. Gradually, you’ll find yourself craving these nutrient-rich foods, and they’ll naturally become a larger part of your diet.

3. Move Your Body

Physical activity is a key ingredient in any healthy lifestyle. Allocate 30 minutes each day to move your body – whether it’s going for a walk, practicing yoga, or engaging in your favorite exercise. This habit isn’t about extreme workouts; it’s about consistent, enjoyable movement that supports your overall well-being.

4. Build a Consistent Bedtime Routine

Quality sleep is often underestimated, yet it’s crucial for your body’s repair and rejuvenation. Create a calming bedtime routine to signal to your body that it’s time to wind down. Dim the lights and put away technology at least 30 minutes before bed to encourage the production of melatonin, your body’s natural sleep hormone. Consider incorporating relaxing scents through a diffuser or sipping on a sleep-promoting tea.

5. Listen to Your Body

Your body is a remarkable source of information. Pay attention to its signals and cues. If you’re feeling sluggish, your body might be telling you it needs more nutrients, water, or rest. Develop a deeper connection with your body by practicing mindful eating and being attuned to its needs. I encourage you to take some time to walk through The Best Self Method to get to know your body a little bit better. Learn how to apply this method to all areas of life, but especially when building healthy habits.

While these habits may not promise drastic changes overnight, they lay the groundwork for a healthier, more vibrant life in the long run. The journey towards optimal health is a marathon, not a sprint. By prioritizing hydration, embracing veggies, moving regularly, establishing a bedtime routine, and tuning into your body’s needs, you’re setting yourself up for success on your path to lasting well-being.

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Kristin Longacre

Hey There, I’m Kristin, a holistic nutrition coach helping busy moms simplify healthy eating to increase their energy levels and rebuild confidence in themselves.

5 Healthy Habits You Should Implement Right Now

Navigating A Weight Loss Plateau: The Weight Loss Roller Coaster

Navigating A Weight Loss Plateau: The Weight Loss Roller Coaster

August 22, 2023

Losing weight can feel like riding a roller coaster, and hitting that weight loss plateau can feel like the biggest hill to climb. The journey is filled with crazy ups, challenging downs, unexpected twists, and many turns. Just as a roller coaster offers a mix of excitement and uncertainty, so does the process of dropping those extra pounds. As a nutrition coach working closely with clients on their weight loss goals, I often find that the path to success resembles a roller coaster ride more than a straightforward, linear journey.

Embracing the Weight Loss Roller Coaster

Picture this: the exhilarating rush of the first drop, the anticipation of the uphill climb, the adrenaline of the curves and loops—these are all experiences that mirror the weight loss journey. It’s essential to understand that weight loss isn’t a fixed path. It’s more like a roller coaster ride with its hills and drops.

When we start a weight loss journey, we often have high expectations for consistent progress. We imagine steady weight loss week after week. However, just like life itself, weight loss is full of ups and downs. There will be good days, bad days, chaotic days, and lazy days throughout your journey. Acknowledging and embracing this roller coaster-like nature of long-term weight loss can better prepare you mentally and emotionally for what lies ahead.

The Initial Drop: An Exciting Start

Imagine the first exhilarating drop on a roller coaster. It’s a rush of excitement that propels you forward. Similarly, when you begin your weight loss journey, you might experience rapid initial progress. The pounds seem to melt away, providing a motivating push that keeps you going.

This initial drop usually stems from shedding water weight and adapting to new habits. Your body responds positively to changes like healthier eating and increased physical activity. However, this rapid loss isn’t sustainable week after week. Just as a roller coaster slows down after the initial drop, you will likely hit a weight loss plateau.

The Weight Loss Plateau: Navigating the Roller Coaster’s In-Betweens

Once the initial excitement settles, you might find that your weight loss progress slows down. It’s like the roller coaster climbing uphill after the first drop. This is a crucial phase of your journey and marks the beginning of the real work. Rather than feeling discouraged, recognize that the weight loss plateau is an opportunity for growth and self-discovery.

During this phase, it’s time to truly listen to your body. This is where my “Best Self Method” comes into play. It’s a three-step approach: Research, Adjust, and Heal. This method can be applied at any stage of your weight loss journey to uncover what’s working and what needs adjustment.

Research: Take a deep dive into your habits, starting with your sleep, diet, and movement. Sleep, often overlooked, is critical for weight loss. Aim for 6 to 8 hours of quality sleep each night. Evaluate the types of foods you’re consuming—are they nutrient-dense or calorie-dense? Consider where your food is coming from and whether you’re eating out or preparing your meals.

Adjust: Armed with research, start making changes. If you hit a plateau, your body might need an adjustment in terms of diet or exercise. Maybe that food that worked for the initial drop isn’t the best for the long term. Consider incorporating different types of physical activity to keep your body challenged.

Heal: This is where the true transformation happens. With research and adjustments, you’re on the path to sustainable weight loss. As you see results, you’ll start to feel the positive impact on your energy, confidence, and overall well-being.

Building a Support System: The Heart of the Journey

Just as riding a roller coaster can be more enjoyable with friends, the weight loss journey benefits from a strong support system. Research shows that having accountability increases your chances of success by 50%. Whether it’s a friend, family member, workout buddy, or an online community, having someone to share your victories and challenges with can make all the difference. Bring someone along on the roller coaster ride and you will see a difference, almost immediately.

Embracing the Entire Journey

The weight loss journey is like a roller coaster with its ups and downs, twists and turns. The initial drop might give you a burst of motivation, but the real progress happens during the weight loss plateau phase. It’s here that you need to research, adjust, and heal, using The Best Self Method. Remember to listen to your body, prioritize sleep, make mindful food choices, and engage in movement that suits you.

While the weight loss roller coaster can be challenging, the results are worth it. Imagine the joy of keeping up with your kids or feeling confident in your favorite clothes. The journey is filled with its own unique twists, but in the end, it’s about becoming the best version of yourself. So hold on tight, embrace the ride, and remember that this is the one roller coaster you only want to go on once.

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Kristin Longacre

Hey There, I’m Kristin, a holistic nutrition coach helping busy moms simplify healthy eating to increase their energy levels and rebuild confidence in themselves.

Adding More Vegetables Into Your Daily Meals

Adding Vegetables Into Your Meals Daily Using The Best Self Method

Adding Vegetables Into Your Meals Daily Using The Best Self Method

August 8, 2023

Eating healthy often means building the habit of adding vegetables into your meals. By definition, habit means a settled or regular tendency or practice, especially one that is hard to give up.

There are many theories out there that habits take 21 days to solidify; however, according to research on average, habits take 66 days to build. Some take as few as 18 days, and some may take 200+ days.

Why is that?

Training yourself to build new habits isn’t always as simple as “I’m just going to do this every single day”. It would be nice if it was that easy, wouldn’t it?

There are many different ways to add that habit into your day-to-day routine, depending on what that habit is.

For those habits that are not as easy to rotate in (for example: building new eating habits), I encourage my clients to use my Best Self Method.

  1. Research
  2. Adjust
  3. Heal

Today I’m going to take you through each step of the method as it can apply to building new eating habits. Specifically, we will work through the Best Self Method to build the habit of adding vegetables into your meals and the steps that come with it.

Ready to dive in?

Research: Learning More About Your Relationship With Vegetables

The first step is research. Research doesn’t have to be complicated research through science books, etc. It’s simply getting a better idea of what vegetables you like to eat, what recipes you want to try, and how your body reacts to those vegetables. This can be done by simply keeping a notes doc on your phone, writing in a notebook, or using a food journal.

Building new habits will have up and down days. There are going to be days where you are all in and there are going to be days when you just don’t want to do the work to make it a habit. Having the research can help you avoid giving up when things get hard.

When you are working to add vegetables into each meal of the day, and you decide to REALLY go all in on Brussels spouts… and your stomach doesn’t react well… instead of saying “Vegetables made me feel awful, I’m not doing this again,” you know that it was a very specific vegetable and going forward to avoid it until you’ve adjusted your body to that much fiber.

Continuing with the vegetable example, having the research can help you find what vegetables you actually like and how you like to eat them.

Maybe you find that eating spinach in salads isn’t for you, but you don’t mind throwing it into a smoothie, making it a good vegetable to eat with breakfast instead of lunch or dinner.

Adjust: Adding Vegetables Into Your Meals

Then we move onto the adjustment phase. That phase is where you are actually working to implement the habits you are building. This is where the bulk of the work is being done.

Buying the vegetables AND actually eating them.
Taking the recipes you are finding that you want to try AND actually cook them.
Making plans week after week to continue working on that habit.

How does this phase work?

Take your research, and make a plan. First, I highly encourage you to schedule 15 minutes and sit down and write your plan out each week. Over time this will just become a habit… but at first, it will take time and effort to think through what your plan is for the week.

  • What recipes are you going to make this week?
  • What vegetables do you need to buy at the store?
  • Do you need fresh vegetables or frozen vegetables?

After you get back from the grocery store, my biggest eat more vegetable hack is to prepare as much as you can.

  • Wash your vegetables.
  • Cut up your vegetables.
  • Organize them in your fridge.

This takes some of the effort and thinking out of them when you are ready to eat them. They’re washed and ready to go and you just have to add them to what you are cooking.

Then comes the effort of actually eating the vegetables 😉 This is the easy part after you’ve gone through the effort of preparing the vegetables.

Heal: Feeling The Effects of Eating More Vegetables

The last step in the Best Self Method is healing. Which can mean a variety of different things. However, in this instance, it means settling in with that habit.

Over time planning and eating your vegetables for the week becomes a habit, and your body is healing with that new habit.

Healing means seeing the effects of that new habit, such as more energy, weight loss, better health, feeling better, and a clearer mind.

When it comes to the long-term success of adding vegetables into your life, taking the time to work through each of these steps will help you figure out how vegetables fit within your lifestyle, instead of trying to force something in that will set you up to fail.

We are all about long-term habits here, not quick hacks for your health.

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Kristin Longacre

Hey There, I’m Kristin, a holistic nutrition coach helping busy moms simplify healthy eating to increase their energy levels and rebuild confidence in themselves.

Adding More Vegetables Into Your Daily Meals

The Cycle of Nutrition On and Off Your Plate

The Cycle of Nutrition On and Off Your Plate

August 1, 2023

There is a cycle of nutrition, and it isn’t just about food. As a nutrition coach, I often find that when someone comes to me to “eat healthier” they are surprised to find that I won’t just write up a meal plan.

To be fair, I’m not a registered dietician so I can’t legally write meal plans… but that’s beside the point. As a nutrition coach, I work with people on the nutrition ON their plate and their habits OFF their plate.

There’s a saying “Abs are made in the kitchen” and I’m going to call BS on that this week on the podcast.

When your sleep is off, you’re less likely to aim for healthier foods (hello cravings). When you are reaching for less healthy foods, you are less likely to move your body. When you don’t move your body, sleep can be harder. When your stress levels are high, all three of them suffer…

Let’s break them all down individually.


Sleep is one of the most overlooked aspects of health. One of the biggest things you can do for your health is figure out your sleeping sweet spot. 8 hours is the recommended sweet spot but not for everyone. Some people function better on 7, and some function better on 9. However, unless you’re unusual circumstances, you don’t want more than 10.

In order to get better sleep, avoid using things like sleeping pills, alcohol, etc. to help you sleep. They can actually DISRUPT your sleep because your body has to spend the night fighting off the foreign invaders instead of resting.

Instead, focus on building a bedtime routine that works for you.


Many people think of exercise and immediately respond “I don’t run”. Guess what! It doesn’t have to be running or cardio. In fact, a mix of different workouts may be the best for your body.

We are all individuals, with individual goals, finding what WORKS FOR YOU is the most important part of moving your body. By finding something you enjoy, you are more likely to become more consistent at moving your body.

Stress Levels

When your stress levels are high, your body is operating in a fight or flight mode. When it is constantly in that mode, we are unable to truly relax or RECOVER. Not only is it preventing you from sleeping, but it’s also preventing you from making better decisions about the food on your plate.

There are many, many ways to approach bringing down your stress levels but acknowledging what is causing the problem is a good place to start! You can’t control every situation, but taking time to step back from the situation using meditation, exercise, therapy, or even coaching can help you start to bring those stress levels down.

Food on Your Plate

While this podcast is about the cycle of nutrition, the food on your plate is an area we aren’t going to dive into too much. The key of the nutrition on your plate is making sure it is best supporting your body.

We will not eliminate fast food or processed foods completely from our diet, but finding the right balance of processed and whole foods, such as fruits, vegetables, grains, etc. will be key to your long-term health.

The most important thing about the cycle of nutrition is recognizing when it is off… chances are your body is telling you somehow… are you listening?

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Kristin Longacre

Hey There, I’m Kristin, a holistic nutrition coach helping busy moms simplify healthy eating to increase their energy levels and rebuild confidence in themselves.

Abs Aren't Made In The Kitchen

Everything You Need To Know For a Healthy Summer

Everything You Need To Know For a Healthy Summer

May 30, 2023

It’s time for a healthy Summer. Summer break is here (or coming soon) in most of the US. Fun in the sun, graduation parties, family cookouts, golf outings, beach trips, sporting events, tailgating, and more. Personally, it’s my favorite time of the year.

It also can be the most chaotic.

Those parties, cookouts, sporting events, and times in the sun also mean a lack of routine, more food (often not healthy), and less opportunity to hit the gym.

I will start this by saying THIS IS NOT A BAD THING.

Sometimes, we NEED to loosen our routine, ditch the structure and give our bodies freedom.

But not to the point of destroying our bodies.

As a nutrition coach, I’ve had a few conversations of “I’ll start after Summer when life calms down” To that, I respond, “so when we are in back to school season… sports, meet the teacher nights, homework nights and those spirit weeks start back up.

Maybe once school gets into swing… you know… right as the holidays hit…

“Okay, fine, maybe January”

If you’ve had that conversation in your head, it’s time to re-think your goals.

It’s Time For A Healthy Summer

As we roll into summer, we’re going to ditch the mindset of hot girl summer and focus on the mindset of healthy girl summer.

Instead of worrying about that two-piece and what others will think of you at the beach, what if we start to focus on habits we can focus on this summer, regardless of the circumstances?

Research suggests that the best time to take care of your health is when you are the busiest… you’re more likely to carve out time and get it done.

So what are some things you can do this Summer that will help you have a healthy girl summer?

Focus on What You Can Control

With all of the different situations you will be in, nailing your nutrition plan 100% of the time is not realistic…AND THAT’S OKAY.

When you are home, stick to your routine. Eat the same types of foods you ate all spring. When you are out and about, that’s where the habits you are building will come into play.

Look at your food options. Is it pizza or nothing? Great, how can you balance it out when you get home? Are there fruit and veggie options to go with the pizza? Fill half your plate with veggies and the other half with a pizza; you get the best of both worlds.

I could keep giving you scenarios, but the point is, focusing on what you can control will provide you with the best outcome. If you know you don’t feel great eating a particular food, don’t eat it. It’s not about keeping yourself from foods because of the calories/fats/ etc it’s about finding what works for you and controlling that factor.

Drink Your Water

No, seriously, you had to know this one was coming. Regardless of your Summer plans, staying hydrated can be the make-or-break part of your day. We feel our best when our bodies are adequately hydrated and if we want the energy to power through the Summer chaos. Drink your water.

Pick Your Current Habits to Focus On

Besides drinking your water, what will you make your non-negotiables this Summer? In other words, what habits will you make sure to hit every 80%-90% of the time this summer?

Habits such as:

  • Eat 4-5 different vegetables a day
  • 8,000 – 10,000 steps a day
  • Eat 2-3 fruits a day
  • A certain macro goal
  • Eating breakfast
  • Cooking dinner at home six nights a week.
  • Planning your meals for the busy season
  • Take your vitamins

Having non-neogiatables will give you something healthy to focus on while working toward the best version of you in a busy season of life. Take it one step further and write them on a sticky note somewhere you see daily.

Know Your Goals & Be Realistic

If you are going into a season of life where moving your body six days a week and 1 hour a day is not realistic… don’t hold yourself to those standards. Maybe move it to 4-5 days a week and give yourself some wiggle room. You’ll end up disappointed if you hold yourself to a high standard and don’t meet it.

On the other hand, if you are in a season where you DO have time or WANT to begin a health or weight loss journey but don’t know where to start, find someone to help you with your goals. Someone like a nutrition coach who can help you make your plans each week. Together you can build that list of healthy habits and work toward that healthier lifestyle.

Most importantly, as you roll into healthy girl summer, focus on what you want to focus on and know the outcome.

Whatever you choose to do, make it the best summer yet.

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Kristin Longacre

Hey There, I’m Kristin, a holistic nutrition coach helping busy moms simplify healthy eating to increase their energy levels and rebuild confidence in themselves.

How To Have a Healthy Summer

Why Your Diet Isn’t Working

Why Your Diet Isn’t Working

May 23, 2023

If you’ve been questioning why your diet isn’t working… keep reading. Over the last 8 weeks we’ve dug into 10 reasons your diet isn’t working, but this week it’s all about the number one reason your diet isn’t working. It’s not a custom diet for you.

Before you say “I don’t want to pay for a custom meal plan,” hang in there. I’m not here to sell you on a custom meal plan, I am here to tell you how to take individual healthy habits and build a custom diet for yourself.

The truth is, a diet shouldn’t be about a meal plan, a type of eating style or limiting yourself from certain foods… it’s about building long-term healthy habits that work for you.

A diet should take you into a lifestyle that is SUSTAINABLE, and that’s where these pre-made meal plans, specific eating styles, etc, ultimately fail for so many people.

Every single person on earth is a unique individual. This means that no matter what, no one else has the exact same functioning body.

Over the last 8 weeks, we’ve talked about many different factors that make up a diet. We didn’t talk about stress levels, family history, or current season of life. That’s because everything we’ve talked about over the last 8 weeks is here to work with that.

What To Consider When Looking at A Diet

Before jumping into a new diet, here are the things to take into consideration:

  • Is it sustainable (will I give up after 2 days)
  • What is your source (your friends neighbors brother? A dietician?)
  • Is it realistic for your current season (do you even have time to prepare food, can you afford it, etc)
  • Is it realistic for your body? (can your body handle the food you’re going to eat?)
  • Will it help you reach your goals (if your goal is to be more toned but you are limiting your protein intake, that’s a problem!)
  • What are your goals? (lose weight, get fit, body re-composition, just be healthier?)
  • What will you do when it’s done? (is there even an end date)
  • What lifestyle changes are you making along with changes on your plate? It’s not just one or the other.

All of the different factors we talked about will play a part, but a diet won’t work if it isn’t built for you. It needs to be sustainable, realistic and built for your individual body.

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Kristin Longacre

Hey There, I’m Kristin, a holistic nutrition coach helping busy moms simplify healthy eating to increase their energy levels and rebuild confidence in themselves.

Building Long-Term Healthy Habits Through Movement

Building Long-Term Healthy Habits Through Moving Your Body

Building Long-Term Healthy Habits Through Moving Your Body

May 9, 2023

It’s impossible to look at building long-term healthy habits without looking at some form of movement. However, contrary to what people often think, moving your body doesn’t have to be complicated.

Moving your body looks different for everybody. For some, it means an hour a day; for others, it means 15 minutes. How you move your body can vary from season to season of life… but one thing is for sure, you need to be moving every day.

Before deciding what kind of movement you should add to your day, it’s essential to look at where you are, then at your immediate and long-term goals.

  • If you are starting new to moving your body, you won’t want to jump in and start weight training and running every day.
  • If you are looking for a toned body, you’re movement requirement is going to be different than someone just looking to be a healthier version of themselves.
  • If you have your favorite forms of movement but want to see a different change, how should you change it?

In this episode, I share a bit of my journey through movement over ten years; maybe it will inspire you to try something new.

Tell me in the comments, what type of movement are you starting with for your long-term healthy habits?

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Kristin Longacre

Hey There, I’m Kristin, a holistic nutrition coach helping busy moms simplify healthy eating to increase their energy levels and rebuild confidence in themselves.

Building Long-Term Healthy Habits Through Movement

Reducing Sugar In Your Every Day Life

Reducing Sugar In Your Every Day Life

April 25, 2023

Let’s talk about reducing sugar in your everyday life…. by starting with a question, if you line up 6tsp of sugar on a table, how gross would that look to you?

A recent study showed that Americans eat, ON AVERAGE, 23 tsp per day of sugar.

Now think about that lineup on a table.

Sugar isn’t all bad… but there are ways to cut that number down… and reasons we should.

What Kind of Sugar Are We Talking About?

When we talk about sugar, I will be the first to tell you I’m not here to demonize natural sugars… such as sugars found in fruits and vegetables. As I heard on The Key Nutrition Podcast this week, no one gets fat eating a pineapple.

In this case, we are talking about processed sugars.

Sugars are found in bread, cookies, candy, crackers, etc.

If the food comes from a factor, it most likely has some form of sugar or sugar substitute in it.

Sugar and Our Brain

Your diet isn’t going to fail if you eat a minimal amount of sugar, but the reason that sugar can be such an issue for someone trying to lose weight or get their health under control is that sugar is addicting.

It tells our brain that life is good for about 30 minutes, and then we have that sugar crash.

This sends us looking for more.

Think about it.

When you buy a box of cookies at the store, can you only eat one?

Or a box of cereal, do you only eat one cup of it?

This begins a cycle of constantly wanting to add more sugar.

The Effects of Sugar on The Body

Let’s talk for a minute about sugar and hormones. If you are a female, you are probably all too familiar with the ups and downs that come with hormones.

Did you know that too much extra sugar can affect things even more? For example, let’s just look at sugar and PMS symptoms.

Bringing in excess sugar causes inflammation in your body. In turn, inflammation can cause hormone imbalance.

Therefore, when craving sweets, you add fuel to the fire with your PMS symptoms.

With hormone imbalance can come inflammation… too much sugar can cause other reactions in your body… do you ever notice more breakouts on your face a few days after enjoying too many sweets?

Our bodies can take a bit to process sugars and may show up as inflammation on our skin in the form of acne, rashes, or bloating.

When you are feeling crummy (i.e., PMS, bloating, acne, etc.), what are you likely to do? Reach for something that gives you a dopamine hit, right? Those sweets.

Excess sugar (that 23 tsp, for example) can also cause the liver to freak out because it can’t handle the amount being sent that way.

Our body doesn’t need any excess sugar for more energy, so it will turn into fat to store. This is where the obesity problem begins. If consistently overeating sugar continues, our body continues to store more and more fat.

Hence why overeating sugar could be the reason your diet isn’t working.

How To Start Reducing Sugar

Okay, I’m not here to scare you; I’m here to help.

We do need certain sugars to help give us energy. That’s why you will never hear me talk about a low-carb diet. However, it comes down to making the right decision on the sugars you are taking in.

When it comes to reducing sugar, there are a lot of places to start.

I am pro-food journaling and will forever encourage people to research their bodies first. This means keeping a log.

Spend 3-4 days tracking how much sugar you’re eating and where the bulk of it comes from. Not calories, not fat, not carbs, just sugar.

Common culprits besides the obvious sweets:

  • Plain white bread (and other bread… sugar is added to sweeten it)
  • Condiments (sauces, ketchup, dressings, etc.))
  • Pasta
  • Snack foods (pretzels, cereals, some chips, etc.)
  • Pop/Soda

Should you drop them all at once?

No. That’s not sustainable… and that’s coming from a nutrition coach.

Start making small changes over time.

Over time your goal should be to start replacing processed foods with whole food sources such as fruits, vegetables, beans, and grains.

You will not only notice a difference in your weight but your energy, brain fog, hormones, and skin.

So… have you added up how much sugar you’ve had today?

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Kristin Longacre

Hey There, I’m Kristin, a holistic nutrition coach helping busy moms simplify healthy eating to increase their energy levels and rebuild confidence in themselves.

Loving Your Body In the Season That You're In

Improving Your Quality of Sleep With Small Habit Changes

Improving Your Quality of Sleep With Small Habit Changes

April 18, 2023

True or false, the quality of sleep you get affects the quality of food on your plate.

Listen to this week’s podcast for a full answer to that question, I don’t think you’ll be too surprised.

Six hours of QUALITY sleep is the minimum you should be getting, however, every person is different when it comes to the amount of sleep they need. The amount of sleep you need is determined by the amount of time your body needs to recover.

Think about it, if you’re sick, you sleep off the sickness. If you have a long day, you sleep off the day.

Sleep is so important as it helps your body rest, rebuild and regenerate (those muscles), reduce inflammation (hello gut health) and fight off viruses (hello life)

If you aren’t getting that sleep, your body won’t be functioning at its highest and if your body isn’t functioning at its highest, you won’t be able to make proper decisions about the food on your plate, recover from a workout, think straight at work or overall be the healthiest version of you.

The pandemic taught us that it’s not about the grind anymore, but as we enter the 3-year mark… the mentality of the grind is coming back… and so are late nights, lack of sleep, and poor habits.

Let’s flip that script and start working on our sleep some more.

Poor Sleep Leads To Poor Food Choices

Back to the question I asked at the top of the podcast. True or false, the quality of sleep you get affects the quality of the food on your plate.

The answer here is true.

You can meal prep everything and have the perfect week lined up but if your sleep is off… that isn’t going to matter as much as you think it is. Your body is going to be telling you something is off and that something is the lack of sleep and recovery… but it might come across as craving something else instead or just not having a desire for the food you prepped in general.

There are other aspects of poor sleep that can lead to poor food choices.

It can be a matter of time in the morning. A rough night’s sleep could lead to running late in the morning and not having time to make a solid breakfast or lunch.

It can also shift to you becoming reliant on coffee or energy drinks to get through the day… which can result in you having a problem falling asleep at night… which starts the cycle all over again.

Lack of sleep and having a body that isn’t fully recovered can also lead to a lack of desire to work out.

When you aren’t moving your body, you’re more likely to make poor food choices.

How To Get Good Quality Sleep?

You get the point, we need to get good quality sleep in order to build upon our healthy habits. How do you do this?  As always, there are going to be exceptions to the rule but for the average person, let’s talk about the quality of sleep.

The biggest piece is going to be your bedtime routine.

Our bodies are on a clock, whether we realize it or not, but there are factors around us that can throw off that clock. Things such as the food we eat, the alcohol we drink, blue light, loud noises, stress, lack of routine, and the list go on.

Here we are in a day where all of those are constant in our lives and we wonder why our sleep quality is off.

Back to that routine.

A routine is going to be all about the habits you do every night. Start with one or two and slowly add to it as you build your best type of routine.

Some things to help you at night are:

  • Start dimming the lights 2 hours before bedtime
  • Fill an oil diffuser with a scent that tells your body it’s time to wind down (lavender and chamomile are great)
  • Drink a certain drink every night (not alcohol) such as camomile tea
  • Turn off technology (TV included) 30 minutes before bedtime.
  • Having a designated sleep space.
  • Cutting off food an hour or so before bedtime
  • Taking a bath

Things that hurt sleep

  • Alcohol
  • Sleeping pills
  • Eating too close to bedtime.
  • Bluelight

Whatever habits you focus on, you want to start doing them every night at the same time (or similar time) in the same order. This will slowly ease your body into a sleep routine. As you begin these habits, your body knows “oh i get to go to sleep” and will get you ready to wind down and fall asleep faster.

As you experiment, start to pay attention to your sleep. How is it changing, are you noticing a difference in the morning?

8 hours of quality sleep is going to be better than 10 hours of junk sleep.

Listen On:

Apple Podcasts Spotify Amazon Music iHeart Radio


Kristin Longacre

Hey There, I’m Kristin, a holistic nutrition coach helping busy moms simplify healthy eating to increase their energy levels and rebuild confidence in themselves.

Loving Your Body In the Season That You're In