Follador Nutrition Services

10/28/2025

People love to call it self-control — but really, it’s healing.

✨ The safety of knowing you can have candy anytime you want.
✨ The peace that one food doesn’t define your health or your worth.
✨ The knowledge that fueling your body regularly means you don’t have to binge.
✨ The respect of caring for your body instead of punishing it.

When you stop restricting, you stop feeling out of control.

It’s not willpower. It’s nourishment, trust, and respect.

Scared you’ll “lose control” around candy this Halloween? 🎃

Grab my free Break Free From Sugar Cravings guide: https://talia-follador.myflodesk.com/break-free-from-sugar-cravings

10/26/2025

🤣🤣

In all seriousness tho, processed foods aren’t the villain they’ve been made out to be. There are plenty of things worse for your health than eating something that came from a package.

This doesn’t mean I’m suggesting you live off frozen pizza and snack cakes. Of course, whole and minimally processed foods matter — they give your body the nutrients it needs to thrive.

But constantly stressing about eating “perfectly,” skipping meals because nothing feels “healthy enough,” or feeling guilty every time you grab something convenient? That does way more harm than a granola bar ever will.

The constant guilt and all-or-nothing thinking around food isn’t serving you. Your body can handle some processed foods.

Health isn’t about perfection — it’s about balance.

10/23/2025

10/10 would recommend. Share this post if you agree. 🩷

10/15/2025

Thinking about joining my Meal Planning for ADHD Support Group but still have questions? 👀 Here are a few quick answers ⬇️

🧠 Do I have to have ADHD to join?
Nope! If you think you might have ADHD, are neurodivergent in another way, or just relate to the food overwhelm we talk about — you’ll fit right in.

💛 Is this group only for women?
Nope again. Anyone who wants to make food feel easier is welcome here.

🎥 What if I can’t make every session?
No stress — everything’s recorded so you can catch up whenever you want.

🥗 Do I need to follow a specific diet or meal plan?
Absolutely not. This isn’t a “chicken and broccoli only” kind of vibe. We’re building flexible, realistic systems that make eating feel less chaotic.

🍳 What if I’m not great at cooking or meal planning?
Perfect. This group was made for real-life humans — not Pinterest meal preppers. You’ll get quick templates, low-effort meals, and snack ideas that don’t require a culinary degree.

💬 How is this different from other nutrition programs?
It’s built for ADHD brains: flexible, shame-free, and zero calorie counting. We work with your brain, not against it.

🤝 Will I get 1:1 support?
Yep — there’s time each week for questions, feedback, and group support from people who get it.

Sign up here: https://docs.google.com/forms/d/e/1FAIpQLSeBQe64sGvALxnnArQnz2uG26oJXiPd0uvqeh1Myh_WWb4dMQ/viewform

10/14/2025

If you’ve ever thought…

“I’m tired of always thinking about food.”
“I wish I could just eat normally.”
“I get so overwhelmed trying to plan meals.”

You’re not alone — and you’re not doing anything wrong.

That’s exactly why I created Meal Planning for ADHD — a 5-week support group designed to help you eat more consistently, reduce food guilt, and build systems that actually work for your brain (not against it).

Here’s what you’ll get inside:
✅ ADHD-informed group coaching
✅ Practical meal planning tools + cheat sheets
✅ Community support from others who get it
✅ Session recordings for flexibility
✅ Shame-free, flexible guidance that feels doable

Plus, a full library of ADHD-friendly resources to make food feel easier — from quick meal ideas and emergency snacks to reflection tools and ADHD-specific eating strategies.

You don’t need more willpower. You need better systems — and support that meets you where you are.

🚪 Doors close October 22nd!

Sign up here: https://docs.google.com/forms/d/e/1FAIpQLSeBQe64sGvALxnnArQnz2uG26oJXiPd0uvqeh1Myh_WWb4dMQ/viewform

10/11/2025

Some days cooking feels like way too much effort… and that’s okay. 🙃

That’s when you need bare minimum meals: quick, low-energy options that still get you fed without the stress.

Here are 5 quick meal ideas for the “I can’t even” days:

🥪 Wrap it up (turkey + cheese + hummus)
🥚 Eggs + toast + fruit
🥣 Yogurt parfait
🥘 Microwave rice bowl
🍝 5-min pasta plate
👉 Save this for later!

Join my Meal Planning for ADHD Group where you’ll get even more low-energy meal ideas: https://peaceandpancakes.com/meal-planning-for-adhd/

10/10/2025

My Meal Planning for ADHD Support Group is back! 🙌

Over 5 weeks, you’ll learn how to:
💡 Understand why ADHD makes food feel so hard
🍴 Build meals that actually satisfy you (without rules or guilt)
🧠 Create lazy meal planning systems that stick — even on your busiest days

If you want to spend less time stressing about food and more time actually enjoying it… this group is for you.

Sign up here: https://docs.google.com/forms/d/e/1FAIpQLSeBQe64sGvALxnnArQnz2uG26oJXiPd0uvqeh1Myh_WWb4dMQ/viewform

10/09/2025

Moral of the story? Tell them to shut up. 🙃

For real tho, struggling with food doesn’t mean you’re broken — it means your brain works differently.

The problem isn’t you — it’s the food rules, shame, and unrealistic expectations that don’t match how ADHD brains actually work.

That’s why I put together these 4 mindset shifts that can make eating feel easier, calmer, and way less guilt-filled.

Because food doesn’t need to be perfect — it needs to be supportive.

And if this hit home? My Meal Planning for ADHD Support Group is where we put these shifts into action together.

✔️ Build flexible food routines
✔️ Learn quick ADHD-friendly meal strategies
✔️ Get accountability + community that gets it

Drop a comment or DM me the word GROUP and I’ll send you the details.

10/06/2025

It’s back! My Meal Planning for ADHD 5-week support group is officially open again. 🎉

If food feels overwhelming, guilty, or like “another thing you’re failing at,” this group is for you.

You’ll get:
✔️ Weekly coaching
✔️ ADHD-friendly meal planning templates & cheat sheets
✔️ Session recordings
✔️ Support from people who actually get it

🗓️ Multiple day & time options starting mid-October

💸 $220 or 5 weekly payments of $49

Comment below or message me if you’re interested!

And if this isn’t for you, it would mean SO MUCH if you shared this post with your networks! Thanks for helping me get the word out. 🩷

Meal Planning for ADHD is a 5-week support group designed for people with ADHD who are tired of feeling overwhelmed, guilty, or out of control around food. Learn more about the group here: https://peaceandpancakes.com/meal-planning-for-adhd/.

10/05/2025

Meal planning with ADHD doesn’t have to feel like pulling teeth. 🙃 Here are 5 tips to make food way easier for your ADHD brain:

1️⃣ Start with bare minimum meals → 2–3 go-to ideas you can rotate (think: wraps, breakfast for dinner, simple bowls).
2️⃣ Use visual reminders → keep meals and snacks where you can see them (out of sight = out of mind with ADHD).
3️⃣ Batch the hard parts → make your grocery list one day, chop veggies another, assemble meals later.
4️⃣ Plan for energy dips → stock no-cook options like hard-boiled eggs, pretzels + hummus, or a ready-to-go sandwich.
5️⃣ Create a flexible template → instead of a rigid plan, use the formula: Protein + Carb + Fruit/Vegetable + Fun Food.

The goal isn’t perfection — it’s making meals less overwhelming and more doable for your brain.

Download my Bare Minimum Meals Toolkit so you’ve got even more ADHD-friendly meal ideas on hand: https://talia-follador.myflodesk.com/bare-minimum-meals-toolkit

10/03/2025

What did I miss?? Let me know in the comments!

If you saw yourself in more than one of these… you’re not alone.

Food with ADHD isn’t about trying harder—it’s about creating systems that actually work for your brain.

That’s exactly why I made my Bare Minimum Meals Toolkit: 10-min or less meal ideas you can actually follow through on (even on the most chaotic days).

Get your copy here: https://talia-follador.myflodesk.com/bare-minimum-meals-toolkit

10/01/2025

ADHD invented “girl dinner” before it was even trending.

Here’s how it usually goes ⬇️

You get hyper-focused, forget to eat all day, and then suddenly it’s 5 pm… and “dinner” ends up being:

🍪 2 Oreos
🧀 a slice of cheese straight from the bag
🥒 3 pickle spears
🥨 a handful of pretzels
🥤 an energy drink you found in the back of the fridge

It’s not that you don’t want to eat real food — it’s that ADHD makes hunger cues easy to miss and meal planning feel impossible. By the time you notice you’re hungry, you need food now, so you grab whatever’s easiest and call it dinner.

👉 Here’s the thing: You’re not broken. This isn’t laziness, it’s your ADHD brain doing its thing. And the good news? There are ways to make meals easier without needing hours of prep or Pinterest-worthy recipes.

That’s exactly why I made the Bare Minimum Meals Toolkit — so you can:
✨ Have quick ADHD-friendly meals ready before “ADHD dinner” sneaks up on you
✨ Cut down on decision fatigue with simple, go-to options
✨ Actually feel satisfied (instead of still hungry after Oreos + pickles)

You deserve meals that keep your brain and body fueled — without the stress.

Download your copy here: https://talia-follador.myflodesk.com/bare-minimum-meals-toolkit