http://www.kristencarlsonwellness.com/

Kristen Carlson Wellness, Portland, ME (2025)

09/03/2025

🌿 Let’s talk about perfectionism — and how it might be holding you back from feeling your best.

In my work as a nutritionist and health coach, I’ve noticed something powerful:

It's often not the lack of knowledge or motivation that blocks people from making lasting changes…

It’s perfectionism.

You know the voice:
❌ “If I can’t do it perfectly, why bother?”
❌ “One ‘bad’ meal ruined everything.”
❌ “I’ll start over Monday… again.”
❌ “I should be further along by now.”

These thoughts lead to cycles of restriction, burnout, bingeing, and feeling stuck — physically and emotionally.

💡 A personal note:

For years, I felt (and still feel) the pressure to be perfect — in how I ate, behaved, and lived. When I faltered, the shame felt magnified, feeding self-criticism and isolation. Perfectionism showed up for me as restriction, over-exercising, over-performing, numbing, disconnecting, drinking, and procrastination. Recognizing these patterns and learning to show myself grace has been a crucial part of my healing — and it’s informed the way I support my clients today.

✨ Here’s the good news: You don’t need to do it all perfectly to make real progress. You just need to start with one small step — and show yourself some compassion along the way.
That’s the heart of my practice: using food and lifestyle as medicine, while helping people shift away from shame and toward balance, nourishment, and resilience.

📖 I wrote a blog about this — part personal story, part practical tools — and I think it might speak to you if you’ve ever felt pressure to do it “all right.”

💬 Drop a comment if you’d like me to share it!
Let’s let go of all-or-nothing thinking and start healing — from the inside out.

https://www.kristencarlsonwellness.com/blog/perfectionism

08/01/2025

What is Functional Nutrition—and Why Does It Matter?

When I left a career in corporate banking to step into the world of wellness, I had one driving question:

Why are so many people experiencing fatigue, brain fog, bloating, anxiety, irregular cycles, and inflammation—without answers that make sense?

That question led me on a path of deep learning: certifications, a Master’s in Human Nutrition and Functional Medicine, mentorship, clinical experience, and eventually licensure.

I didn’t just want surface-level advice—I wanted to understand the why behind symptoms. And that passion continues to grow as I support others in reconnecting with their health.

Functional Nutrition is a personalized, root-cause approach to health.

It’s not about restrictive diets or one-size-fits-all advice. It’s about understanding how your body functions, how your systems are interconnected, and how food can be used as a tool to support healing, resilience, and vitality.
In my latest blog, I break it all down:

✔️ What functional nutrition really is
✔️ How it differs from conventional nutrition
✔️ The personal impact it had on my own healing
✔️ The key benefits of working with a functional nutritionist

This approach isn’t trendy—it’s science-backed, empowering, and truly transformative.

📖 Read the full post here: https://lnkd.in/eHuiXDRB

If you’ve ever felt like something’s “off” in your body—but no one’s listening or giving you real answers—this might be the perspective you’ve been looking for.

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07/18/2025

Hey friends!
I just published my very first blog post—and it feels so good to finally hit "publish"! This has been on my heart for a long time, and I’m excited to start sharing more of what I’ve learned along the way.

To kick things off, I went back to the basics: What is Functional Medicine, really? There’s a lot of confusion out there, so I wanted to break it down in a simple, personal way.

If you're curious about my own healing journey with acne, hormone imbalances, autoimmunity, and amenorrhea—and how I began addressing it all through gut and liver support, food sensitivity work, herbs, nutrition, and the core principles of Functional Medicine—this one’s for you. 💛

It’s a quick read, and I’d love for you to check it out:

https://www.kristencarlsonwellness.com/blog/whatisfunctionalmedicine

07/13/2025

You can now download my E-Book, Nourish, on my website. This book aims to revolutionize your life through the power of food. More than just a cookbook, it serves as an invitation to embrace a vibrant lifestyle that celebrates creativity, color, and nourishment in both cooking and living. The primary objective is to alleviate some of the stress associated with achieving health, balance, and vitality.

Life can often feel overwhelming, making the prospect of preparing wholesome meals seem daunting. This guide will empower you to create delicious dishes that nourish your body at a cellular level. By mastering the skill of crafting balanced and
nutrient-rich meals, you'll not only save money but also enhance your well-being for years to come.

The focus here is not on crafting perfect or extravagant meals, but rather on preparing dishes that are enjoyable and energizing. By doing so, you'll lay the groundwork for all other aspects of health in your life. Every system in your body requires specific enzymes, nutrients, and minerals to operate optimally.

Why is this significant? By learning to eat in a way that fundamentally nourishes your body, you can prevent chronic diseases, boost cognitive function, and elevate your energy levels. Additionally, you'll feel better physically, enabling you to move with ease, rest more deeply, and stay present in your daily interactions.

Alongside delightful recipes, I offer a pathway to a holistic and anti-inflammatory lifestyle. You deserve to feel your absolute best in mind, body, and spirit.

This book is structured into three parts: the first section provides you with essential knowledge, followed by practical planning tools, and concludes with a collection of mouthwatering recipes.

Remember, small changes in your life can lead to significant results.

Download here for FREE: https://www.kristencarlsonwellness.com/resources

07/13/2025

It’s been a while since I’ve posted, so I wanted to pop in with a life update!

Over the past few years, I’ve been deeply immersed in my studies and professional development. I’m thrilled to share that I’ve officially completed grad school and earned several credentials I’ve worked hard for:
✨ Board Certified Health Coach
✨ Certified Nutrition Specialist (CNS) through the American Nutrition Association
✨ Licensed Dietetic Nutritionist

Shortly after, I started working with an incredible company called Fountain Life as a Longevity Nutritionist—a role that has been both fulfilling and inspiring. With all the change, I took a much-needed break from social media... but I’m back!

I'll be sharing more content here, as well as on Instagram and LinkedIn—so stay tuned.

Also, I’ve given my website a refresh! I’ve launched a new blog, where I’ll be posting a few times a month with tips, insights, and resources around functional nutrition.

www.kristencarlsonwellness.com

Thank you for being here—I’m so excited to start creating and connecting with you again!

04/25/2024

Everything changes when you start to focus on nourishment.

Eat good food.
Cook for people you love.
Rest.
Meditate.
Move your body.
Laugh.
Read.
Love.
Enjoy the sunshine.
Enjoy nature.
Shop from local farms when you can.
Learn.
Follow your passions.

Health doesn't have to be complex, it's about getting back to the basics and tuning into your bodies innate wisdom.

Listen deeply.

04/08/2024

Join us tomorrow at 5:30pm for our monthly free yoga session with Kristen Carlson Wellness- Private Chef, Nutrition, Yoga! Register now on the events tab on our website.

03/19/2024

We are honored to host 4 weekly yoga classes in our beautiful salt wall studio. New students always welcome! We provide all mats & props. Drop in for $15 or invest in yourself with a 5 class pass for $60. Cash/check preferred for yoga payments so we can connect with you, instead of our ipad 😎

03/14/2024

Shopping all organic all the time can be hard on the budget. Using the dirty dozen and clean 15 as a shopping guide for conventional versus organic can help you decide where and how to spend your money on produce. The environmental working group updates this list every year and provides testing facts like the ones listed below.

•More than 90 percent of samples of strawberries, apples, cherries, spinach, nectarines and grapes tested positive for residues of two or more pesticides.
•A total of 210 pesticides were found on Dirty Dozen items.
•Of those, over 50 different pesticides were detected on every type of crop on the list, except cherries.
•All of the produce on the Dirty Dozen had at least one sample with at least 13 different pesticides — and some had as many as as many as 23.
•Kale, collard and mustard greens, as well as hot peppers and bell peppers, had the most pesticides detected of any crop — 103 and 101 pesticides in total, respectively.
•The neurotoxic organophosphate insecticide acephate, prohibited from use on green beans in 2011, was detected on six percent of green bean samples.
•Almost 65 percent of Clean Fifteen fruit and vegetable samples had no detectable pesticide residues.
•Avocados and sweet corn were the cleanest produce – less than 2 percent of samples showed any detectable pesticides.
•Just over 10 percent of Clean Fifteen fruit and vegetable samples had residues of two or more pesticides.
•No sample from the first six Clean Fifteen items tested positive for more than three pesticides.

03/14/2024

Changing your diet can be really hard! As a nutritionist and health focused meal prep chef, I want to show people how amazing they can truly feel and teach them how eating a nourishing diet can be abundant, anything but restrictive, taste good, and make you feel amazing.

Here are some facts about the standard american diet:

🥦In the United States, poor diet was once associated with undernutrition. Today it is more often associated with excess, particularly excesses in calories, saturated fats, trans fats, added sugars, and sodium.
🍆Cardiovascular disease (CVD), hypertension, dyslipidemia, type 2 diabetes, osteoporosis, and certain types of cancer can all be prevented or mitigated by diet and lifestyle.
🥕Processed foods make up close to 70 percent of the U.S. diet.
🌱Americans spend 10 percent of their disposable income on fast food. One in four Americans eat fast food every day.
🥒The average American consumes 130 pounds of sugar in a year. That is equivalent to about 3 pounds every week per person.
🥗More than one-third of U.S. adults are obese.
🥦Close to 70% of the US population under 71, and about 80% over 71 years old consume less than the required amount of magnesium.
🥚91.7% are deficient in choline.

Working with a nutritionist or meal prep chef can help you get into a routine of healthy eating, brainstorm recipes, and understand what your body ACTUALLY needs to thrive, not just survive.

03/14/2024

Last week I posted about protein needs. This week I am sharing some signs of low protein, along with some high-quality protein sources. If it feels hard for you to eat enough protein, I included a sample day for you below. Proteins make up the enzymes that jump-start millions of chemical reactions in our bodies and are an integral part of the hemoglobin that carries oxygen in our blood, so we must get enough.

Breakfast- 1 whole egg, 3 egg white, 1/2 cup of cooked quinoa, and mixed vegetables- 26 grams of protein
Snack- 1/2 cups of greek yogurt with berries- 10 grams
Lunch- Salad with 1 whole can of tuna - 32grams
Afternoon snack- 1/2 cup of shelled edamame- 10 grams of protein
Dinner- 1/2 a block of extra firm tofu, mixed vegetables- 25
After dinner snack- Banana ice cream with 1 scoop of protein powder mixed in - 10 grams

Total protein give or take 5 grams- 113 grams

03/12/2024

HI Friends! I sent out a Spring Reset newsletter yesterday! In it includes information about my Group Spring Reset program, Individual Nutrition and Health Coaching, Yoga at Acadia Yurts and Jesup Memorial Library, and Meal Prep!

It would be great if you could share this with anyone you know who you feel would benefit.

Here is the link! https://bit.ly/3PewpCo

Kristen Carlson Wellness

09/03/2025

08/01/2025

07/18/2025

07/13/2025

07/13/2025

04/25/2024

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