healthy eating

All posts tagged healthy eating

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How to Reduce the Sugar Content in Your Yogurt (Recipe Included)

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.

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Laura B. FolkesHow to Reduce the Sugar Content in Your Yogurt (Recipe Included)
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Navigate Summer BBQs with Ease

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.

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Laura B. FolkesNavigate Summer BBQs with Ease
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Four Tips to Enjoy a Happy Hour Without Stress

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.’

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Laura B. FolkesFour Tips to Enjoy a Happy Hour Without Stress
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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.

 

read more
Laura B. FolkesInterview 4 of 6: Positive Impacts of Reducing Sugar