February 2016

All posts from February 2016


Meal Planning That Saves Time And Money

When it comes to thinking about preparing meals for the week and all that it involves, many people have a reaction to the point that almost makes their skin start crawling. Between finding recipes you’re interested in making, writing a grocery list, navigating the grocery store, making the meal and cleaning up afterwards, there can be a lot of steps involved. Eek! When you already have a busy schedule, this is often the last thing you want to add to your to-do list. It’s so much easier to eat out or pick up food on your way home from work.

But it can create a bit of an internal struggle because we want to eat a healthier diet and know that preparing our own food will help accomplish that. So how do we get motivated to actually make it happen? Recently two of my friends and I came up with a great solution! We have started a monthly meal swap. Here’s how it works:

  • We each find two recipes that serve six people and can be stored in the freezer
  • We grocery shop for the two recipes and make them in the comfort of our own kitchens
  • We get together on a weekend and exchange the meals we have made
  • If we have any left over ingredients we don’t see ourselves using, we exchange those as well so someone else can use them in order to reduce food waste

There are so many great benefits from sharing meals, including:

  • Variety: We each walked away with two servings of six different meals, leaving us with a total of 12 pre-prepared meals we can pull from the freezer for the month.
  • Saving money: We each spent around $50, which works out to be just over $4 per meal. What a bargain!
  • Saving time: On average it took each of us about 1 ½-2 hours to prepare and cook the two meals we each made. It may seem like a lot up front but when you break that down by meal it ends up working out to be 10 minutes each.   Pretty amazing, right?

As you can see, not only did we reduce food waste, we saved time and money. The great part is that a meal swap can also be done at work with co-workers, in addition to friends or family.

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Laura B. FolkesMeal Planning That Saves Time And Money

A New Perspective on “Dieting”

Many people spend years trying the latest fad diet with hopes of finding the “magic pill” that will help put an end to their quest for weight loss. The issue with these diets is that while they work from some, everybody is different and there isn’t one approach that works for everyone. To support this, an article was recently published on BBCNews.com about research that is currently being conducted in Israel.

Below is an overview of the article but it’s also definitely worth a read:

  • Researchers are in the process of monitoring 1,000 people to see exactly how their bodies react to food.
  • The study is finding that what may be considered a “good” food for one person may be another person’s “bad” food.
  • The research is confirming there isn’t a one-size-fits-all approach when it comes to weight loss and is looking at gut microbes and the body’s blood sugar response to determine the level of individual variation.
  • Because we can change our gut microbes, if a favorite food is determined to be “bad” for blood sugar levels, this can be adjusted over time by changing the gut bacteria composition.


I love this new perspective from what has been considered the “norm” in the diet world. As a Certified Health Coach it is also exciting because the personalization is what health coaching is all about. We work with clients on an individual basis to identify what is working well in their lives, and for their bodies, in order to get the best results.


You can find the full article here:


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Laura B. FolkesA New Perspective on “Dieting”