Abby Kurth, Clinical Nutritionist +Wellness Coach

06/27/2025

As a nutritionist, I shouldn't be surprised that adding nutrients makes my plants healthier. Last year this tree had many dead branches, very few flowers and sickly leaves. This year it is blooming! The power of nutrients applies to people also! Here's hoping you can bloom!

03/21/2025

"I KNOW WHAT TO DO TO BE HEALTHY, BUT I DON'T DO IT"

Yes, I have said that myself, but I know the secret to successful habits is starting with your motivation and mindset first.

That's why I wrote my book, WELLNESS IS MORE THAN WEIGHT: EASY STEPS TO CHANGE YOUR HEALTH HABITS AND YOUR LIFE" (Available on Amazon, search by my name). I want people to feel successful and not frustrated.

This is National Nutrition Month. Wouldn't you like to know what foods would help you feel energetic, and what foods might help your specific issues? Check out pages 101-127.

Nutrition is powerful, and so are you. Celebrate!

03/14/2025

IS YOUR PHYSICAL AGE OLDER THAN YOUR ACTUAL AGE?

I’m on a journey to follow my own advice. Read on if you want to come along.

True confession: I recently did a fitness test that indicated I’m 8.2 years older physically than my actual age. Ouch!

I used the fitness age calculator from modernmedlife.com, which assesses various physical tests. I had to look up how to perform the Sit and Reach test and used a standard reading for my grip strength since I did not have a dynamometer.

This eye-opening fact will indeed motivate me to follow my own advice in the chapter of my book (Wellness is More Than Weight - Amazon) titled “Move More”. I tend not to push myself, but I do believe the adage, “Use it or lose it” so this will be my motivator.

So what have I done to bring my physical age down to my actual age?

I rediscovered a health app on my phone, and I’m now focusing on reaching my step goals. I’m also planning a schedule that will help me incorporate a balanced exercise routine that includes strength, flexibility, and cardiovascular training.

I need extra motivation like a health challenge so I joined the Healthier Texas Community Challenge. I’m competing for San Antonio so logging my exercise makes me feel especially proud. The sponsors, It’s Time Texas have a lot of resources like free health coaching in Spanish and English so maybe you’d like to join!

Accountability is also another motivator for me so you can hold me accountable!
What motivates you to move more?

“If you don’t make time for exercise, you’ll probably have to make time for illness.” —Robin Sharma

03/11/2025

EVEN TOO MUCH HEALTHY FOOD CAN MAKE YOU GAIN WEIGHT

I’m on a journey to follow my own advice. Read on if you want to come along.

I use a visual with clients that shows plates of increasing size that hold healthy foods—and increasingly larger calorie counts. Sadly, I don’t need as much food as a young construction worker.

Step #6 in my book, Wellness is More Than Weight (Amazon), emphasizes “Eat Only as Much as You Need.” The keyword here is “need.”

I often remind clients that it takes about 20 minutes for the brain to register fullness. If I feel unsatisfied after a meal, I check in with myself 20 minutes later and often find I'm perfectly content. Even better, I don’t have that uncomfortably full feeling. Maybe I do follow my own advice…sometimes!

I was resistant to tracking calories, but research shows those who log their food often succeed more. It provides valuable feedback on what fits or exceeds my needs.

I encourage my reluctant clients to at least try looking at their calories for a few days to see what they learn. It can be very eye-opening.

I tried to make it easy for people to get the right quantity of food by including a sample meal plan in my book. The plan is based on the Mediterranean diet, which is rich in research supporting its benefits for various health issues. It emphasizes variety, which is crucial for meeting our nutritional needs.

Have you ever said, “My eyes were bigger than my stomach”? Unfortunately, that can lead to bigger bodies. What will you tell yourself the next time you’re tempted to have a second or third helping?

“We need to not let food master us and take the throne of our lives. We need to make food submit to us, rather than us submitting to food.” —Lisa Bedrick

03/11/2025

EVEN TOO MUCH HEALTHY FOOD CAN MAKE YOU GAIN WEIGHT

I’m on a journey to follow my own advice. Read on if you want to come along.

I use a visual with clients that shows plates of increasing size that hold healthy foods—and increasingly larger calorie counts. Sadly, I don’t need as much food as a young construction worker.

Step #6 in my book, Wellness is More Than Weight, emphasizes “Eat Only as Much as You Need.” The keyword here is “need.”

I often remind clients that it takes about 20 minutes for the brain to register fullness. If I feel unsatisfied after a meal, I check in with myself 20 minutes later and often find I'm perfectly content. Even better, I don’t have that uncomfortably full feeling. Maybe I do follow my own advice…sometimes!

I was resistant to tracking calories, but research shows those who log their food often succeed more. It provides valuable feedback on what fits or exceeds my needs.

I encourage my reluctant clients to at least try looking at their calories for a few days to see what they learn. It can be very eye-opening.

I tried to make it easy for people to get the right quantity of food by including a sample meal plan in my book. The plan is based on the Mediterranean diet, which is rich in research supporting its benefits for various health issues. It emphasizes variety, which is crucial for meeting our nutritional needs.

Have you ever said, “My eyes were bigger than my stomach”? Unfortunately, that can lead to bigger bodies. What will you tell yourself the next time you’re tempted to have a second or third helping?

“We need to not let food master us and take the throne of our lives. We need to make food submit to us, rather than us submitting to food.” —Lisa Bedrick

02/25/2025

EAT MORE TO LOSE MORE? REALLY?
I’m on a journey to follow my own advice. Read on if you want to come along.

I often suggest to clients that they eat more frequently—five small meals and snacks—to improve their weight. I love it when people say, “I can’t eat that much.” It’s a much healthier mindset than deprivation, and I’ve seen it work wonders.

After debating various diet plans, I opted for the tried-and-true method: monitoring my intake, focusing on nutrient-dense foods, and incorporating healthy snacks to avoid overeating in tempting situations. This is a plan I can stick to.

There is a list of foods based on the Mediterranean diet in my book, Wellness is More Than Weight (available on Amazon, but you may need to search by my name), that is based on this tried-and-true approach.

I did consider the ketogenic/low-carb way of eating, which does get results and has some benefits for people with a tendency to diabetes. Neurologists are using this diet for many of their patients. As a Nutritionist, I don’t like to demonize any particular food groups, and I’ve found that some people get tired of this eating plan and find it hard to sustain.

Also, I considered using intermittent fasting as a strategy. Again, I know that this approach is helpful to give the cells time to clean out their waste products (autophagy). I might use intermittent fasting sometimes, but it won’t be my main strategy.

Each of you should consider what plan works best for you. Be sure to factor in any medical concerns or a doctor’s recommendations when deciding how to approach your nutrition. What will be sustainable for you?

PS - since I wrote this I found that I still have yeast in my gut and I found a genetic report I'd done years ago that said a low carb diet is best for me. Soooooo....I'm doing a lower carb nonfermenting diet. It's an ever evolving journey!

“Eat real food, not too much, mostly plants.” —Michael Pollan

02/21/2025

DON'T MAKE A RESOLUTION TO LOSE WEIGHT OR GET HEALTHY
I’m on a journey to follow my own advice. Read on if you want to come along.

I realize I’m not ready to dive into changes just yet. Starting before I’m fully prepared would likely lead to failure.

Right now, I’m in the Preparation phase. This means I’m contemplating my motivators and researching exercise classes and food-logging apps.
In my book(Wellness is More Than Weight), I titled one chapter “Learn the Skills for Successful Change”. Making changes without being ready usually leads to setbacks.

Clients often tell me their goal is “to lose weight” or “to get healthy,” which isn’t a clear goal.

I then ask, “What will you do differently to make that happen?” This often helps them set measurable goals that will lead to the results they want.

Here is a simplified formula that may get you thinking about some goals:
Make up your mind to change
Pick small steps
Eat more quality foods
Decrease unhealthy foods
Eat the right amount
Move more

Starting with small goals in these areas can lead to increased energy and well-being. Isn’t wellness great?

“Growth is painful. Change is painful. But nothing is as painful as staying stuck where you do not belong.” —N.R. Narayana Murthy

02/17/2025

YOUR THINKING IS MAKING YOU FAIL AT HEALTHY HABITS
I’m on a journey to follow my own advice. Read on if you want to come along.

Step #3 in my book, Wellness is More Than Weight (Amazon), is to “Discover What is Holding You Back.” I admit I have some negative thoughts that are keeping me from trying.

Thoughts like, “It’s impossible to lose weight when you’re older,” or “Others have lost weight but they gain it right back.” These beliefs are ones I must change if I want to succeed.

I dislike the scale and I try not to focus solely on that number. But I know I need to increase my activity level. I know the dangers of inflammatory visceral fat that has expanded my waistline. I know that a waist over 35 inches is one of the criteria for having metabolic syndrome (a sign you’re heading towards diabetes or heart disease). I know that my bones will be stronger with exercise.

I know a lot, yet I still struggle to follow my own advice.

Are you in the “I KNOW WHAT TO DO, BUT I DON’T DO IT” club? What thoughts are holding you back?

“If you’re unwilling to acknowledge a thought, circumstance, problem, condition, behavior, or emotion—if you won’t take ownership of your role in a situation—then you cannot and will not change it.” —Dr. Phil

02/17/2025

HOW NOT TO FAIL AT MAKING NEW HEALTHY HABITS
I’m on a journey to follow my own advice. Read on if you want to come along.

Step #1 in my book, Wellness is More Than Weight is to “Find What Will Move You Forward,” which involves identifying your motivation, confidence, and the importance of your goals.

I have a free 2-minute quiz that can help you determine what you need most—motivation, confidence, or a sense of importance for your goals. You can find it at abbykurthnutrition.coach.

I often have several false starts when trying to adopt new healthy habits, but eventually, I ask myself, “Abby, what do you REALLY want?” That question helps me push through the tough times.

Maybe it sounds vain, but I don’t want to buy a whole new wardrobe like I did when I turned 50. My body has changed, and I’m cleaning out clothes that no longer fit. However, I also hope to change my shape so I can wear some of my favorite older pieces. Can you relate?

There are medical reasons too. My blood pressure has been consistently high, and while a supplement has helped, I know that losing just 5% of my weight can also improve it. Another motivator!

If you've struggled to maintain new habits in the past, don’t skip this step. Remember, you're not a failure; you simply might not have had enough motivation, confidence, or importance behind your goal. Strengthening your mindset will boost your chances of success!

02/17/2025

HOW NOT TO FAIL AT MAKING NEW HEALTHY HABITS

I’m on a journey to follow my own advice. Read on if you want to come along.

Step #1 in my book, Wellness is More Than Weight, is to “Find What Will Move You Forward,” which involves identifying your motivation, confidence, and the importance of your goals.

I have a free 2-minute quiz that can help you determine what you need most—motivation, confidence, or a sense of importance for your goals. You can find it at abbykurthnutrition.coach. https://quiz.tryinteract.com/ #/64d55f3bea58c700140e6984

I often have several false starts when trying to adopt new healthy habits, but eventually, I ask myself, “Abby, what do you REALLY want?” That question helps me push through the tough times.
Maybe it sounds vain, but I don’t want to buy a whole new wardrobe like I did when I turned 50. My body has changed, and I’m cleaning out clothes that no longer fit. However, I also hope to change my shape so I can wear some of my favorite older pieces. Can you relate?

There are medical reasons, too. My blood pressure has been consistently high, and while a supplement has helped, I know that losing just 5% of my weight can also improve it. Another motivator!

If you've struggled to maintain new habits in the past, don’t skip this step. Remember, you're not a failure; you simply might not have had enough motivation, confidence, or importance behind your goal. Strengthening your mindset will boost your chances of success!

“Knowing yourself is the beginning of all wisdom.” —Aristotle/

Abby is a clinical nutritionist and wellness coach who helps give you the power to change your lifestyle.

01/04/2025

I Am NOT Following My Own Advice
😏
I haven’t been following the guidance in my book, Wellness is More Than Weight: Easy Steps to Change Your Health Habits and Your Life. But I’m ready to change that.

One of the first strategies is to make your desire public. So here I am, sharing it on social media.

If you find yourself not following the advice you’ve been given, why not join me on this journey to improve our health together?

10/15/2024

The earth needs healing too. How are you helping?