During this video series I’m talking about ways to keep your willpower up during the holidays. In the video yesterday I discussed how our desire to fit in with others can overshadow our healthy eating goals. Today I’m sharing some tips and strategies you can use when that arises so you don’t end up saying “Screw it” and eat whatever you want.read more
In this video series I’m talking about ways to keep your willpower up during the holidays. In the video yesterday I shared three things you can do if you find yourself to be uncomfortable at a social gathering and therefore obsessively thinking about food and alcohol. In this video I talk about how our desire to fit in with others can overshadow our healthy eating goals.read more
In this video series I’m talking about ways to keep your willpower up during the holidays. In the video yesterday I discussed one reason we focus on the food and drinks at a party is because we are avoiding feeling uncomfortable. By having the awareness of what we’re avoiding, it can help so you can determine what you need in the situation. In this video I provide some suggestions of things you can do if you find yourself at an event and being consumed by thinking about food.read more
Thanksgiving was the kick off to the festive holiday season, which can be fun and celebratory, but also stressful and overwhelming at the same time. We are often surrounded by our loved ones as well as some of our favorite foods we only get once a year, leading to temptations and ultimately indulging.read more
When I started my journey to become a Health Coach I decided to start working with my own Health Coach, Ali Shapiro. Even though I had lost 60-pounds and was maintaining my weight, my thoughts were consumed by food and constantly thinking about when I was going to eat next. It scared me to think that I could possibly get hungry and be ill prepared without any food on hand. I thought there had to be a better way other than the exhausting mental gymnastics. I had done one of the leading weight loss programs for years with success in getting down to my goal weight. However I was missing one piece of the puzzle.read more
Through the years of my own self-discovery, one of the biggest insights I’ve had is that while we may be on a journey with our weight, we never fully arrive. For years I would focus on how life would be different and better when I hit my goal weight. However, in 2008 that dream came true, yet life wasn’t easier and I still wasn’t happy with my body or my weight. In the past I have opened up about my challenges with maintaining my weight and I fully admit that I still have challenges. In all honesty it’s difficult to admit that I still have my struggles. However, I want to share more about my journey in case you feel the same way so you know you aren’t alone.read more
Yogurt is a popular breakfast due to its convenience and belief by many that it’s a healthy option. While it is healthier than some breakfast options, do you know how much sugar is in your yogurt? If you eat a flavored variety, you may want to check the label. Some brands have as much sugar in them as a Twinkie! Yes, you read that right, a Twinkie! This article from Huffpost shows the comparison of yogurts and the amount of sugar in each.read more
During the summer we tend to spend a lot of time socializing with friends and family so we can enjoy the warm weather while it lasts. When working toward leading a healthy lifestyle these events can cause some internal conflict. On one hand we enjoy attending the events and catching up with our loved ones, and on the other hand there can be a bit of stress involved because we typically don’t have complete control over the foods that will be served.read more
Picture this. You’re sitting at a table with co-workers at a happy hour hot spot when the hostess hands you a menu. Immediately your pulse starts racing and various thoughts run through your mind. ‘What should I order?’ ‘I want to eat healthy but I don’t want to come across as boring or like I can’t have a good time. Plus, I don’t want to miss out and feel like an outcast because I order something different than everyone else.’ Or, ‘If I eat what I want, I’ll blow my efforts and won’t be able to get back on track so I just won’t eat.’read more
When it comes to clean living, one aspect to consider is clean eating. It seems like this is a topic around food and diet that has become more prominent in the news and media, which is exciting for someone like me who is a Certified Holistic Health Coach.
It is definitely becoming more mainstream as restaurants such as Panera have cleaned up their menus to only include “clean” foods and ingredients. In case this concept is new to you, here’s the definition of clean eating: “At its simplest, clean eating is about eating whole foods, or “real” foods — those that are un- or minimally processed, refined, and handled, making them as close to their natural form as possible.”
Based on this definition, eating clean is not a diet but is more of a way of life. It’s going back to simpler times when there weren’t as many packaged foods available and people relied on fruits, vegetables, meat, fish, good fats and whole, unprocessed grains as their food sources. I realize that eating a perfectly clean diet now a days can prove to be challenging, so here are a few tips and small steps you can take to start eating clean:
- Strive to eat clean 80% of the time. While this is ultimately where you’d like to get to, if you’re currently eating clean 20% of the time, aim for 40% and build on it slowly until you’re able to get to 80%. Making small, incremental changes can be helpful so it doesn’t feel like too much of a stretch. Ultimately you want any changes you make to be sustainable.
- You can still buy packaged foods; you just want to be sure to read the label. Ideally you should be able to pronounce and identify every ingredient and there should only be a handful of ingredients listed. If the label looks like a long paragraph you may want to skip that food and look for an option with fewer ingredients.
- It’s important that you don’t feel deprived. Many diets are built around deprivation, which is why 95% of fad diets fail and most people will regain the weight they lost in 1-5 years1. One way to ensure you don’t feel deprived is to find clean recipes of some of your favorite foods. Here is a list of some great recipe options from Greatist.com.
Some of the benefits of eating a clean diet could include a more balanced energy level, maintaining a healthy weight, building up your immune system and improved sleep to name a few.
As with everything, you don’t need to strive for perfection when it comes to eating clean. Making small improvements and taking one step at a time will lead to results.
Laura B. Folkes is a graduate of the Institute for Integrative Nutrition (IIN) and is a Certified Holistic Health Coach. She supports busy adults to take back control of their eating, successfully navigate life with food intolerances, reduce cravings and/or make sustainable changes without deprivation. After successfully losing 60 pounds and working through her own emotional relationship with food, Laura recognizes there are many factors keeping individuals from sticking to what they know works but it’s her mission to help others overcome these factors to become healthier and happier.
Receive a free “Busy Person’s Guide to Eating Healthy on the Go” with tips and snack ideas you can enjoy anytime and anywhere at www.laurabfolkes.com. Laura can be contacted at firstname.lastname@example.org.
Source: 1Statistics on Weight Discrimination: A Waste of Talent, The Council on Size and Weight Discrimination, Retrieved July 18, 2011, from (http://www.cswd.org/index.html)read more