Episode Title: Just Eat Half
In today’s episode, we dive into the power of “just eating half.” We’ll talk about why it’s natural to indulge, how a little discipline can help us curb cravings, and how this simple approach lets you enjoy food, live a balanced life, and avoid obsessing over every bite.
My nutrition program, The Best Body Reset, is a private Facebook community where we share daily nutrition tips, recipes, and support—just $19/month. Start your 7-day free trial today!
https://www.grvtystudioptbo.com/best-body-reset
Instagram & Youtube @bestbodyreset
Weight Loss Tip: It Takes 20 Mins to Feel Full—Slow Down, My Friends
I’m here to keep it real—fitness, food, and self-love for women like us in our 30s, 40s, and 50s. Let’s talk about what actually works so you can feel strong, balanced, and confident. I’m Kristen, a Pilates instructor, personal trainer, and nutrition coach in Canada.
My nutrition program, The Best Body Reset, is a private Facebook community where we share daily nutrition tips, recipes, and support—just $19/month. Start your 7-day free trial today!
https://www.grvtystudioptbo.com/best-body-reset
Instagram & Youtube @bestbodyreset
Food & Dopamine
Find Your Dopamine Elsewhere
Food can’t be your only “happy button.”
Hey there - and thank you for listening. I’m Kristen, a Pilates instructor, personal trainer, and nutrition coach in Canada. My nutrition program, The Best Body Reset, is a private Facebook community where we share daily nutrition tips, recipes, and support—just $19/month. Start your 7-day free trial today!
My nutrition program, The Best Body Reset, is a private Facebook community where we share daily nutrition tips, recipes, and support—just $19/month. Start your 7-day free trial today!
https://www.grvtystudioptbo.com/best-body-reset
Instagram & Youtube @bestbodyreset
The Power Of Planning
Have you ever tried to pay off debt without a plan? Or have you planned a wedding or a party without a clear strategy in mind? Achieving something without a thought-out plan can be a challenging endeavor. Just like in your health and fitness journey, having a plan is essential.
This episode focuses on motivating you to grab a journal, start writing down your goals, and begin crafting your own success plan. Remember, failures will happen, and each setback is an opportunity to learn and grow. Keep a notebook handy so you can adjust your plan as needed to keep moving forward and reach your goals.
Planning necessitates action and discipline, but without a plan, you'll feel adrift. So, start with a plan. You can plan your healthy meals for the week, including three meals a day and two snacks. Set targets for your calorie intake and designate cheat meals strategically throughout the week. Make a plan, and watch the power it holds.
Remember, plans are dynamic and will evolve as you progress and gain new insights. Be gentle with yourself and embrace the changes along the way. Start with a plan today, and be kind to yourself as you embark on this journey towards a healthier you.
https://podcasts.apple.com/ca/podcast/best-body-reset/id1444669796?i=1000440247236
https://www.calculator.net/calorie-calculator.html
@bestbodyreset
@trxpilatesptbo
https://www.trxpilatesptbo.com/
Join Our Facebook Group - The Best Body Reset
https://www.facebook.com/share/g/1LEPtLJotD/?mibextid=wwXIfr
The Free Yuka Food Scanner
https://apps.apple.com/ca/app/yuka-food-cosmetic-scanner/id1092799236
Julie Daniluk Episode
https://podcasts.apple.com/ca/podcast/best-body-reset/id1444669796?i=1000440247236
@bestbodyreset
Join us as our journey continues and this time we’re exploring the impact of inflammatory foods on our health. We will delve into the effects of consuming foods such as flour, dairy, sugar, and artificial sweeteners on our bodies. Learn how to make informed choices and shift away from daily consumption of these inflammatory foods towards healthier alternatives. Our goal is to empower you with knowledge and resources to make positive changes towards a healthier lifestyle. Let's embark on this journey together towards better well-being.
https://www.facebook.com/share/g/1LEPtLJotD/?mibextid=wwXIfr
https://apps.apple.com/ca/app/yuka-food-cosmetic-scanner/id1092799236
@bestbodyreset
Today, we'll talk about the subject of intermittent fasting, and I want to establish a couple of clear benefits of intermittent fasting and how I would advise someone to approach it. First of all, let me make one thing clear: intermittent fasting does not mean going a day without eating, and it especially does not mean going days in a row without eating. "Intermittent" means something is done off and on, not continuously.
I had an experience in the grocery store where a young girl collapsed and had convulsions, having a seizure. It was scary. Once I went to get help and called 911, she shared with me that she had an eating disorder and hadn't eaten in two days. Her body was clearly suffering from a lack of nutrients, which was affecting her brain. This is not our goal. Instead, our goal is to give our digestive system and body a break for a period of time in order to gain health benefits. I will just make a disclaimer: I am not a doctor. Never do anything without consulting your health practitioner.
I have a couple of rules when it comes to intermittent fasting:
Rule number one: fast at night, as that is the most natural time for us to not eat. Our bodies typically want to rest and digest while we're sleeping, and our cells repair. We do not need a lot of nutrients for sleep; instead, we need our body in a state that's not stressed and sustained by the nutrients it needs. I would not recommend fasting for longer than 16 hours. If you fast overnight, you can start by fasting for 12 hours, 14 hours, or a maximum of 16 hours. That is enough time for your digestive system to deliver its energy and focus on digesting food to other bodily functions like healing, repairing tissues, and cellular regeneration. So, to reiterate, intermittent fasting is best done at night, not during a busy workday where you need energy and calories for functioning.
Rule number two: intermittent fasting should be done after the consumption of a healthy meal. You do not want to begin your fast after eating a lot of sugar and consuming caffeine, as it will throw your body out of balance and you will feel terrible. Instead, begin your fast after eating a healthy, balanced meal and feeling satisfied nutritionally.
Rule number three: drink water. While intermittent fasting guides often suggest not drinking water, as a society, we already suffer from dehydration due to nutritional and environmental factors. While you are fasting, drink water. I often suggest adding a sprinkle of natural sea salt to your water to aid in absorption.
Rule number four: Intermittent fasting is not for every day. I suggest choosing three days a week or two days a week when you can do the intermittent fast overnight.
Here's an easy way for you to intermittent fast: have an early dinner at 4 or 5 PM, then fast in the evening or overnight. If you wake up hungry in the morning, your taste buds will have rejuvenated and be able to taste foods without chemical interference or excessive sugar or salt. This will give your digestive system a break to prepare intestinal cells. Alternatively, if you eat dinner later around 7 or 8 PM, you can fast until later in the morning, but I wouldn't recommend fasting longer than 10:30 AM. That would give your body about 14 hours of a break from digesting food.
If you have any questions, don't hesitate to reach out. We look forward to bringing more of this information to you.
https://www.facebook.com/share/g/1LEPtLJotD/?mibextid=wwXIfr
https://apps.apple.com/ca/app/yuka-food-cosmetic-scanner/id1092799236
@bestbodyreset
How did you spend the holidays? I like to relax a bit and indulge. I think the holidays are a good time to feel like a kid. Psychologically, during the holidays, we tend to want to connect with our inner child, with fewer rules and restrictions, and simply doing what feels good. However, our adult side kicks in and reminds us of our responsibilities, with health being a priority. Finding that balance is essential.
In one of our classes, someone mentioned to me that it's not the time between Christmas and New Year's that matters; it's the time between New Year's and the following Christmas that truly counts. This suggests that while enjoying the holidays, after they end, it's crucial to prioritize your goals and health for the upcoming year.
During a conversation with a good friend who immigrated to Canada as a Ukrainian refugee with her family (Hi Jenya!!) three years ago, she shared with me that she and her family, who have always been slender and eat healthily like most Europeans, had gained 15 pounds since moving to Canada. We discussed how in North America, there are chemicals in our food that are allowed by the food industry, unlike in Europe and other countries where these chemicals are banned. While I don't stress over eating perfectly or organically all the time, when it comes to sending my child to school and preparing her lunches for junior kindergarten, I do strive to make healthy choices.
During our conversation, my friend introduced me to an app called Yuka. Initially, I was unsure about it, as it's a TOTALLY free app that provides information on nutrients and foods, which I am already familiar with due to my background as a fitness instructor. However, what stood out to me the most was the app's feature of identifying the additives in our food. Instead of needing to research each additive individually, which would take FOREVER, the app conveniently provides this information, highlighting harmful or potentially harmful additives in food and suggesting alternatives. BRILLIANT!!
I want to point out that while I do not endorse any products, I find this app particularly useful for making healthy food choices for myself and my daughter. The app has also revealed that some less expensive food options, even those not labeled as organic, contain fewer harmful additives. This has opened my eyes to the importance of being aware of additives in our food during the initial weeks of our planned 21-day reset.
Many children seem to be struggling nowadays, potentially due to various factors such as excessive screen time, social influences, and chemical exposure. My daughter, who has asthma, is currently using a steroid inhaler. Despite living in a smoke-free environment, I find it concerning that many children are relying on inhalers. Why? While environmental factors play a role, I aim to reduce inflammation in her body and promote healthy growth by making informed food choices.
I suggest that we download the YUKA app and use this app, scan our favorite food choices, and share our findings. Even when selecting juice for my family and daughter, this app has been transformative. I now opt for Allan's apple juice, which, despite containing a high amount of sugar, has almost no additives or food dyes.
Join us on the Facebook group for more information and to access the app link, which I will also provide below, to embark on this empowering journey toward healthier food choices.