healthy eating

All posts tagged healthy eating

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When Cooking in Advance Pays Off

After an amazing nine day vacation, my husband and I returned home to an empty refrigerator. After unpacking and doing laundry, the first thought to cross our minds was, ‘we need food!’ We planned on going to the grocery store the day after we returned but found ourselves working late to catch up from our time away.

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Laura B. FolkesWhen Cooking in Advance Pays Off
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Clean Living: A guide to Eating Clean

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:

  1. 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.
  2. 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.
  3. 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.

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.

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 laura@laurabfolkes.com.

 

 

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)

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Laura B. FolkesClean Living: A guide to Eating Clean
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When McDonald’s is the Healthiest Option…

The other day I was at the train station waiting to board the train for a six hour ride. I needed to grab dinner while on the go and was in search of something healthy, so I browsed the food court only to find stalls serving ribs, hot dogs, pizza, soft pretzels, donuts, and the dreaded McDonald’s. I found myself walking in circles reading each menu to see if a salad was an option anywhere, but wasn’t having any luck.

After 10 minutes of walking aimlessly looking for an option to appear, I decided to suck it up and go to McDonald’s knowing they definitely had a salad on the menu. So I walked up to the register and ordered a salad with grilled chicken. I paid and walked over to wait for my food to be ready. While waiting I was told it would be a 10-minute wait for the grilled chicken but they could gladly top the salad with fried chicken immediately.

I laughed and told them that I didn’t have time to wait for the grilled chicken since my train was scheduled to leave in 20 minutes and I wouldn’t eat the fried chicken. They shrugged and said they could give me a refund. At this point I was thinking about my other options and felt that a salad was still the best option compared to everything else on offer. Therefore, I asked if they could top my salad with a hamburger patty instead, which is the solution we came to.

I wanted to share this experience because sometimes it’s necessary to make the best decision you can based on what you’re given. You aren’t always going to be able to eat the way you want to and in those circumstances it’s ideal to do the best you can and feel confident with the decision you did make. One meal does not define you or your diet and viewing each meal as a clean slate can be helpful.

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.

To learn more visit www.laurabfolkes.com or contact Laura at laura@laurabfolkes.com.

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Laura B. FolkesWhen McDonald’s is the Healthiest Option…
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Interview 6 of 6: Biggest Benefit of Reducing Sugar

This video is the final one in the six part series. In this last video I share what the one biggest benefit (well maybe more than one) of reducing sugar has been for me.

During this series I have shared portions of an interview I did with Kelly Hall of Some Time For You. The topic we discussed was ‘quitting sugar’ and I share my experience with reducing my intake of refined sugar in my diet over the last few years. in case you missed any of the other videos, you can check them out on my YouTube channel

I hope you have enjoyed the interview series! Please be sure to leave comments if there’s anything you can relate to, or if you have any questions.

About Laura B. Folkes:

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. FolkesInterview 6 of 6: Biggest Benefit of Reducing Sugar
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Interview 5 of 6: Obstacles of Reducing Sugar

This week I share the obstacles I came across while I was in the process of reducing my sugar intake and what you may come up against. I also share some tips on how to handle those potential obstacles.

This is the fifth video in a six part series where I share portions of an interview I did with Kelly Hall of Some Time For You. The topic we discussed was ‘quitting sugar’ and I share my experience with reducing my intake of refined sugar in my diet over the last few years. In the series I will share:

  1. The reasons why I decided to start reducing the amount of sugar I was consuming
  2. The expected and unexpected benefits of reducing my refined sugar intake
  3. The process I took to cut out sugar
  4. People who were positively impacted by my reducing sugar
  5. The biggest benefit(s) of reducing sugar

I hope you enjoy the interviews! Please be sure to leave comments if there’s anything you can relate to, or if you have any questions. Watch this week’s video.screen-shot-2016-10-18-at-2-58-17-pm

About Laura B. Folkes:

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. FolkesInterview 5 of 6: Obstacles of Reducing Sugar
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Interview 4 of 6: Positive Impacts of Reducing Sugar

In this interview I reveal one person who got curious about what I was doing with reducing my sugar intake and the positive impact it has had for them too. I also share how I handle situations when I am faced with sugar outside of the house.

This is the fourth video in a six part series where I share portions of an interview I did with Kelly Hall of Some Time For You. The topic we discussed was ‘quitting sugar’ and I share my experience with reducing my intake of refined sugar in my diet over the last few years. In the series I will share:

  1. The reasons why I decided to start reducing the amount of sugar I was consuming
  2. The expected and unexpected benefits of reducing my refined sugar intake
  3. The process I took to cut out sugar
  4. People who were positively impacted by my reducing sugar
  5. Obstacles I came across along the way and tips on how to handle them
  6. The biggest benefit(s) of reducing sugar

I hope you enjoy the interviews! Please be sure to leave comments if there’s anything you can relate to, or if you have any questions.

About Laura B. Folkes:

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. FolkesInterview 4 of 6: Positive Impacts of Reducing Sugar
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Interview: An Insight Into One Client’s Journey

I recently sat down with one client and interviewed her to share more about her experience of working with a Health Coach for the first time. It can be hard to make changes when it comes to working toward your health and weight goals so this is a candid insight into Lisa’s journey. Please leave a comment below if you can relate with any part of Lisa’s story.

Laura: Was there anything that led you to decide to make changes to your diet?

Lisa: I had been experiencing a lot of stress and felt like my life was spiraling out of control. In January 2016 I woke up one morning feeling my heart racing and thought I was having a heart attack. I went to work that day but only made it through part of the day when I decided to go to urgent care. I was diagnosed with having a panic attack. I knew at that time that something needed to change.

Laura: Why did you decide to start working with a Health Coach?

Lisa: After the panic attack episode I wasn’t sure what do next. I had heard about Health Coaching but was skeptical on if that was the right approach for me. I scheduled a session with Laura and after our conservation I realized she would be able to help guide me to make lifestyle changes to control my stress.

Laura: What has been most beneficial about working with a Health Coach?

Lisa: I have changed to eating a more natural and clean diet while reducing refined sugars and processed foods.  As a result my stress level has decreased and my sugar cravings have reduced significantly. I have also lost 25 pounds so far and have noticed that I am sleeping better. I used to take naps on weekends during the day but I find that I no longer need them because I have so much more energy during the day now.

Laura: What has been the biggest challenge/obstacle?

Lisa: The biggest challenge for me was realizing that a change needed to be made and how to take that first step. I had a fear of the one-on-one interaction and was concerned that I would be judged or criticized. However, after my first session I realized that was not the approach you take and was immediately put to ease.

Laura: Do you have any advice for others who are considering making some habit changes?

Lisa: My advice would be to be gentle on yourself. There are days when I may not be perfect but I know that my goal is lifelong health and a detour every now and then is not the end of the world. I still enjoy eating out but make better choices to ensure I don’t feel deprived. If I feel like I have a set back we talk it through and I leave the conversation feeling more positive. I’m still learning how to be gentle with myself but have made a lot of progress thanks to you!

About Laura B. Folkes:

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.

To learn more visit www.laurabfolkes.com or contact Laura at laura@laurabfolkes.com.

 

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Laura B. FolkesInterview: An Insight Into One Client’s Journey
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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