Sweets

All posts tagged Sweets

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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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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 2 of 6: Benefits of Reducing Refined Sugars

In this week’s video I share the types of sugars I do eat and the benefits I’ve experienced from cutting down on eating refined sugars.

This video is part of a six weeks series where I’ll be sharing 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 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 2 of 6: Benefits of Reducing Refined Sugars
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Why I Quit Sugar

Over the next 6 weeks, I’ll be sharing 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.

In this week’s video you’ll find out why and when I decided to reduce my refined sugar intake. I also share one of my motivational factors.

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. FolkesWhy I Quit Sugar
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Ways to Avoid the 3:00 Sugar Craving

We’ve all been there before, you’re working away at your desk, the clock strikes 3:00 and all of a sudden a craving hits you that you can’t ignore. You need sugar and you need it now! You either reach for the stash of candy in your desk drawer, find someone who can give you your fix or walk out with a co-worker to grab some creamy ice cream.

This situation may feel like it has turned into a habit, or maybe it’s a good way to take a break. In any case, there are ways to overcome these cravings.

 

Eat a well-balanced meal at breakfast and lunch:

Setting yourself up earlier in the day with a controlled blood sugar will help reduce cravings later in the afternoon. Eating a mix of vegetables, protein and healthy fats will help keep you full for longer. The mix of these three types of foods will also keep you satiated.

Focusing on eating a nutrient-dense breakfast will make you feel full and allow you to make it to lunch without needing a snack. It may feel like a bigger portion than normal but that’s OK since you will probably end up eating less through out the day. You can also make lunch the biggest meal of the day to help your body stay energized.

 

Incorporate naturally sweet flavors into your lunch:

Eating a lunch that incorporates sweet foods will help calm cravings, including:

  • Root vegetables such as beets, fresh or roasted carrots, sweet onion, sweet potato, pumpkin or butternut squash. These foods can be roasted and added to your salad, or can be eaten as a side.
  • A great winter option is to make a soup with sweet potato, pumpkin and/or squash.
  • Add a minimal amount of dried fruit to your salad, such as raisins. Some dried fruits have quite a bit of sugar so you want to limit these but they can be a nice treat.

 

Identify what you’re really craving:

There are many reasons we may be craving something sweet. For instance, sugar may be a stand-in for something else, such as:

  • You may eat something sweet every day at 3:00 because it’s a ritual. You’ve been reaching into the candy jar at that time for a year so it has become part of your routine.
  • You use the time to connect with co-workers. Many people will take that time to go for a walk and stretch their legs while catching up with friends.
  • It’s used as a stress reliever. The pressure from the day can build up and turning to something sweet is a way to step away and get a little pick-me-up.

Regardless of the role sugar is playing for you, there are strategies you can use to help calm the craving.

  1. Find a new ritual that doesn’t revolve around food. For example, you could go for a short walk which will provide the break you need, while also getting some exercise.
  2. If you are truly hungry in the middle of the afternoon, keep a healthy alternative at your desk that will soothe the sweet tooth. It’s ideal to pair something sweet with a protein and/or good fat to alleviate a blood sugar spike. A good option for this would be an apple and peanut butter or a single serving of dark chocolate covered almonds, for example.
  3. Find an alternate way to relieve the stress from the day. A few examples include, stepping out for a breath of fresh air, going for a quick walk, venting to a co-worker or writing in a journal.

The first step to overcoming the 3:00 craving is to identify where it’s coming from. Just having the awareness empowers you to make a choice on how to address the cravings. Not all of these strategies will work for everyone, so it is important to try different ones until you find what works best for you.

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Laura B. FolkesWays to Avoid the 3:00 Sugar Craving