Events

All posts tagged Events

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Reasons You Think About Food More Than You Would Like

Being consumed by the thought of food is not just about thinking about what you’re going to eat from meal to meal. It’s also what I call mental gymnastics around food. Before a meal you might think about what the best choice would be. You’re not 100% sure so you go back and forth about whether you should or shouldn’t eat it. Then, afterwards you continue to think about the food choice. Was it the right one? Maybe you feel guilty about it and beat yourself up. Or, maybe you tell yourself ‘it’s OK. I’ll do better during my next meal. Speaking of the next meal, I should eat a salad to be healthy. Oh! And how many calories did I just consume? Can I afford to eat what I have planned for dinner?’

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Laura B. FolkesReasons You Think About Food More Than You Would Like
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Reasons You Reward Yourself with Food

You walk by the candy bowl at 3:00 and try to resist it but what the heck? After all that you’ve accomplished you think, “I Deserve it!” and grab a handful of chocolate candy. Don’t get me wrong, there’s nothing “bad” about having a handful of chocolate. What isn’t ideal is when regret and guilt kick in because you feel like you have sabotaged your healthy eating efforts.

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Laura B. FolkesReasons You Reward Yourself with Food
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Guest Post: 3 Secrets to Ending Unhealthy Decisions and Improving Your Health

This is a guest post from my colleague, Movement Therapist, Katie Bellamy. Enjoy! 

Making good choices, improving decision-making, avoiding indecision

Sometimes these tasks come easily and without much issue. At other times and, likely depending on the context, these tasks can become overwhelming, unbearable, or just annoying, often leading to avoidance and ambivalence.

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Laura B. FolkesGuest Post: 3 Secrets to Ending Unhealthy Decisions and Improving Your Health
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Why We Sabotage Our Healthy Eating Efforts

One day I was talking to a friend about self-sabotage because it’s a topic that often comes up with my clients. As I was explaining that I wanted to write a blog post about the topic she said, “I’ll start it for you!” because she could relate. Here’s her story and then I’ll get into more about self-sabotage and what it really is and what it means if you’re feeling like you’re getting in the way of your health and weight goals.

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Laura B. FolkesWhy We Sabotage Our Healthy Eating Efforts
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Tackle the Holidays with Ease

The holidays are supposed to be festive and a time for celebration, but sometimes they can be stressful and overwhelming. Around this time of year we give ourselves permission to indulge because a fresh New Year is right around the corner. Some people enter into the holidays with the mindset that they’re going to take a break from their healthy lifestyle and they expect to gain weight because they feel like they don’t have control over it. But what if we can stop this cycle and set ourselves up so we don’t feel like we have to play catch up come January 2nd?

There are times that we have idealistic expectations of how we want the holidays, or a holiday related event to go. When those expectations aren’t met, it can lead us to turn to food for comfort or as an escape. In general, many of the cravings we have aren’t really about the food. Instead they are often the coping mechanism we have identified as safe to help us get through different situations from the past.

Between approaching the holidays with idealistic expectations, a number of gatherings, family time, traveling and gift shopping, the holidays can be exhausting. When we arrive at holiday parties exhausted it increases stress and ultimately causes our blood sugar to be off balance, which then leads to our inhibitions going down. And when our inhibitions are down, we have more of a tendency to say, “Screw it!” because we feel we deserve a treat.

There are steps we can take to set ourselves up for success during the holidays to help avoid binging and ultimately gaining weight:

  1. Set your goal(s) for the holidays: The goal should be measurable, attainable and realistic to ensure you’ll stick to it. The more specific it is, the better. The goal can be related to food, exercise, some of your triggers, or even how you want to engage with, or interact with people, as a few examples.
  2. Envision what could go wrong: Research shows that actionable and intelligent goal setting includes planning for failures. In the planning you’ll learn how to navigate it rather than falling back on the old standbys of self-judgment, shame and blame.
  3. Plan ahead: During the holiday season we are often out of our routine, which can make it hard to stick to what we know works like planning, preparation and implementing self-care. Even though we may not have time to plan during the holidays, thinking ahead and planning for those times is helpful so we have some strategies in place. For example a couple questions you can ask yourself include, what are some triggers you know will come up during the holidays? How have you handled them in the past? What could you do differently so the trigger doesn’t lead to binging?
  4. Enjoy! If you know one of your favorite holiday foods is a trigger, it’s OK to enjoy and savor the foods you love that have meaning. It’s important that we allow ourselves to have these foods and not beat ourselves up afterwards. Planning ahead can help since we are making a conscious choice to eat the foods we rarely get to enjoy through out the year.

These are just four steps to help you feel confident that you can tackle the holidays with ease so you don’t feel like you need to start again after the New Year. Feel free to reach out with any questions or if you would like to discuss any additional strategies to help you during the holiday season.

About Laura:

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.

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Laura B. FolkesTackle the Holidays with Ease
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Free 7-Day Healthy Habits Challenge Begins 10/3/16

During this FREE 7-Day Healthy Habits Challenge you’ll get the information, inspiration, and motivation you need to kick-start your weight and fitness goals! ($97 Value Yours FREE for a Limited Time!)

You’ll also discover:

  • Seven important strategies: These strategies are important for achieving your health and fitness goals. (Don’t worry, they aren’t complicated or time consuming. You’ll learn how to easily implement these simple strategies in no time!)
  • Incorporating simple habits: How to easily incorporate simple habits and food choices that will help you live a healthier lifestyle without adding more time-consuming tasks or unnecessary stress to your life. 
  • Easy to follow, sustainable advice: You’ll receive practical tips that empower you without more dieting. 
  • Support & encouragement: You’ll receive all the support and encouragement you need to develop healthy habits that’ll last. You’ll also get exclusive access to a private Facebook group full of like-minded adults and will receive daily emails for seven days with the new habit to incorporate.

Sign up today at: http://www.healthyhabits.laurabfolkes.com/

 

About Laura:

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.

Laura can be contacted at laura@laurabfolkes.com

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Laura B. FolkesFree 7-Day Healthy Habits Challenge Begins 10/3/16
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Free Workshop 9/29/16: Debunking Healthy Food Myths

There’s so much conflicting health information out there. One day we hear Paleo is the best diet to lose weight and the next day gluten should be off limits. On top of that, when we go to the grocery store it can be overwhelming to know what is truly healthy when a cereal claims to be packed with protein and a cookie is loaded with fiber. But how do we know what is actually healthy and good for us?

On September 29th at 6:30 PM, Laura B. Folkes will help debunk the myths of what foods are truly healthy and what you should look for when deciding what to buy at the grocery store. The event will take place in the classroom at Tribe in Chicago, IL (1819 W. Belmont Avenue).

During this free workshop Laura will:
– Provide clarity around the claims food manufacturers use and what they really mean.
– Debunk the healthy food myths and discuss what to look for on food labels so you can be sure you’re finding foods that nourish your body.
– Discuss the best way to eat no matter your body type to ensure you feel satisfied without being deprived.

RSVP for the event at https://www.facebook.com/events/294107297620112/

About Laura:

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.

Laura can be contacted at laura@laurabfolkes.com

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Laura B. FolkesFree Workshop 9/29/16: Debunking Healthy Food Myths