Healthy Habits: Small Changes, Big Results with Kristen Coffield

As the saying goes, “Health is wealth.” This is especially true for us women in the latter stages of life. Kristen Coffield, founder of The Culinary Cure, shows us how small, mindful habits can lead to big results.

Kristen regained her health and confidence through clean eating and daily exercise. In this episode, she shares her tips with us. From hydrating like a pro to buying organic foods, we’ll get all the tips and tricks to stay on top of our game.

Whether you’re struggling with health issues, or just looking to improve overall fitness, this episode is for you! After listening to this episode, check out Kristen’s website, TheCulinaryCure.com, where you can access her book, recipes, and informative blog posts.

Grab a glass of water and take some notes on how to build resilient wellness.

The Painful Journey that Birthed Healing

Kristen Coffield, a wellness expert and author of The Culinary Cure, has a journey to which many women can relate. Kristen dealt with several major life struggles in her late 40s and 50s, including her father’s Alzheimer’s, her mom’s cancer, and some personal financial struggles. All of this was occurring while Kristen and her husband were managing a household with three kids in different schools. As the last kid went to college, Kristen realized the toll all of the stress took on her health – thinning hair, exhaustion, and sleeplessness.

Doctors attributed these symptoms to menopause and suggested medication, but Kristen refused to accept feeling terrible as her new norm. After hitting rock bottom, including a thyroid cancer diagnosis, she decided to take control. She revamped her lifestyle, ditching caffeine, unhealthy foods, and excessive wine. She started hitting the gym at 5 am and made changes to adopt a healthier approach to living. This transformative moment led to the birth of The Culinary Cure, Kristen’s journey to wellness.

Rocking Major Life Transitions

There is a pivotal moment many of us might face: that stage of life when the kids are off to college or when our careers have settled. Kristen hits the nail on the head with something crucial—this phase is an opportunity, a chance to reconnect with things we started but never finished, to reignite passion projects, and to finally focus on ourselves.

Kristen’s story resonates deeply because, let’s face it, as women, we’ve spent years being everything to everyone. But now, it’s time to prioritize ourselves. Kristen highlights the power of small changes, such as her early morning gym routine which not only transformed her physically but also mentally. It’s incredible how those feel-good vibes started surging through her veins, giving her the strength to tackle even more.

“Start where you are, use what you have, do what you can.” -Arthur Ashe

Making personal workouts a priority can have a huge impact on mental clarity through endorphins. Kristen emphasizes the significance of simple activities like walking, highlighting the value of vitamin D obtained from being outdoors. She explains how sunlight triggers essential signals to the brain, regulating the body’s wake-sleep cycle. It’s not just about exercise but also aligning with the body’s natural rhythms.

Building confidence during life transitions is also paramount. As women, we often put our needs and passions on the back burner while attending to everyone else’s needs. But confidence grows when we conquer challenges, big or small. It’s about doing those hard things and saying, “Hey, I did it! Now, onto the next.” And that’s the beauty of wellness—it’s not just about the physical aspects but also about nurturing that inner strength and confidence.

Embracing Positivity

A critical aspect of wellness is focusing on how we feel. Drawing from her experience coaching numerous women towards better productivity, improved sleep, weight management, and reduced stress, Kristen highlights the pivotal role of emotions.

As women, we often get caught up in thinking and problem-solving our way through challenges instead of tuning into how things truly make us feel. Recalling her own tough times filled with negativity and stress, Kristen recognized the power of shifting from negative self-talk to positive affirmations. She stresses that self-talk acts like a form of hypnosis, influencing our mindset and energy.

Acknowledging the concept of “what we focus on expands,” Kristen encourages listeners to shift towards positivity and embrace activities that make them feel good. Walking, for instance, is not just about exercise—it’s about recognizing how it feels and letting that positive energy expand in our lives. The key lies in embracing positivity and consciously choosing thoughts and actions that uplift our spirits.

The Vital Impact of Hydration

Hydration plays a vital role in our overall wellness. Kristen, an advocate for hydration, emphasizes its simplicity and incredible impact on how we feel.

She labels hydration as the “low-hanging fruit of wellness,” stressing that everyone can achieve it easily. Sharing a hydration formula, she encourages starting the day with 8 to 10 ounces of water and sipping 8 to 10 ounces every hour for 10 hours. This routine not only helps with hydration but also supports the body’s detoxification process during sleep.

Kristen suggests adding lemon to morning water, providing alkalinity that aids in reducing inflammation. She emphasizes the importance of using straws to protect tooth enamel. Additionally, she shares that using limes instead of lemons might be beneficial for women experiencing night sweats or hot flashes.

Regarding beverages like sparkling drinks, Kristen advises moderation due to their lower oxygen content and increased acidity compared to regular water. She advocates for natural hydration sources, like herbal tea and filtered tap water, alongside electrolyte drops to assist in cellular hydration.

She cautions against drinks with artificial ingredients, emphasizing the mismatch between such artificial foods and the human body’s natural design. Kristen metaphorically compares consuming artificial ingredients to putting diesel fuel into a gasoline engine, underscoring the body’s need for natural and wholesome hydration sources.

What About Alcohol?

When reaching for a bottle of wine, there is much to consider. Kristen sheds light on the nuances of wine and its impact on health. When it comes to wine, she advocates for choosing natural wine or opting for organic grapes due to their fewer chemical residues. However, Kristen discusses the uncertainty surrounding wine labels, prompting caution about its content.

As an alternative, Kristen shares that tequila, particularly those made from 100% agave, may offer certain benefits compared to other alcohols. The agavins in tequila have a different sugar composition that might aid in balancing blood sugar levels. Yet, she emphasizes the importance of moderation and hydration when consuming alcohol, acknowledging that it is a double toxin.

Regarding the quality of tequila, Kristen suggests that while high-end tequilas often deliver a better taste, some mid-range options like Costco’s brand can also provide a good experience. She draws a parallel between purchasing quality tequila or wine and buying high-quality food, advocating for investing in items that are both enjoyable and beneficial for health.

Enhancing Overall Wellness

It is important to chew food adequately, breaking it down for easier absorption of nutrients. And while staying hydrated is vital, drinking liquids with meals can dilute digestive enzymes, leading to potential digestive issues like reflux or difficulties in nutrient absorption. Digestion kicks off in the mouth, so chewing food thoroughly sets us up for healthier digestion.

Additionally, a plant-based diet can bring many health benefits to one’s life. Kristen advises against ultra-processed foods and emphasizes the value of colorful fruits for diverse nutrient intake.

Making changes to practice mindful eating and adopt healthier dietary habits, focusing on the role of hydration and balanced nutrition, can significantly enhance overall wellness.

Support Local Farmers to Empower Community Health and Prosperity

Have you noticed how much food has changed over the past 60 years? Kristen and Christina reflect on how food trends have shifted, especially regarding children’s diets. In recent years, there has been a transition from artificial and processed foods to a more conscious, organic approach, particularly prevalent among the younger generation.

Kristen highlights the Environmental Working Group’s annual lists—the “Dirty Dozen” and the “Clean Fifteen”—identifying fruits and vegetables with high chemical exposure that should be bought organic and those considered safer even if non-organic.

She emphasizes the importance of seasonal eating and its alignment with our body’s natural design. Kristen stresses that when we buy food, we’re essentially investing in nutrients. Choosing organic whenever possible ensures better quality nutrients. She encourages shopping at local farmers’ markets, where seasonal, local produce contains richer nutrients and flavors.

Additionally, Kristen draws attention to the benefits of local produce, mentioning that local farmers often struggle financially despite offering superior-quality produce. She emphasizes that consuming seasonal, local foods not only supports local farmers but also provides fresher, more nutrient-rich produce compared to items that travel long distances.

Small, Sustainable Steps

There is no established playbook for rebuilding life in times of transition. Today’s women in their 50s aren’t defined by traditional notions of aging; rather, they’re healthier, fitter, and have more opportunities than previous generations.

Kristen shares insights into resilient wellness, emphasizing the importance of taking small, sustainable steps towards feeling better each day. She highlights her own initial steps, such as cutting out caffeine and hitting the gym, as examples of starting small and gradually building healthier habits.

Add More Vitality to Your Life

In the finale of this podcast episode, Kristen reflects on her post-50 accomplishments, highlighting her rewarding collaborations with other women. Her initiative, “Better Than Gossip,” celebrates ageless advice for timeless women through videos and a digital magazine.

Looking ahead, Kristen envisions herself continuing this meaningful work for the next decade. She emphasizes the importance of resilient wellness, sharing valuable tips available on her website, The Culinary Cure, including habits for weight management and overall health.

Delving into the essence of proactive well-being, Kristen emphasizes the significance of cultivating mindful wellness habits today for a better future. She underlines the impact of daily routines on overall health and advocates for proactive lifestyle choices that support active aging, enabling us to live younger and better.

For a free copy of Kristen’s guide to losing and maintaining weight and her 14- Day free training teaching women how and why hydration helps to slow down the aging process and add more vitality to their lives, visit www.theculinarycure.com.

See Kristen’s full episode here: