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Avoid weight gain

Recommended Fiber Intake Per Day

Posted on by Ayanwola Titilayo A

Fiber, also known as roughage or bulk is the non-digestible part of carbohydrate foods found in grains, fruits, vegetables, nuts, and beans. It is estimated that 9 out of 10 Americans, and many populations around the world fall short of getting the recommended daily amount of 25 grams a day. Recent studies indicate that even eating 30 grams or more of fiber is essential for optimal health.⁠

Getting to a healthy weight and staying there is an important way to prevent heart disease, diabetes, and certain cancers. There are many strategies you can use to achieve all those goals, but why not focus on one? Hint: Eat more fiber!⁠

Fiber is a multifaceted nutrient that can help you lose weight and maintain your weight loss, improve your body’s response to insulin, lower your blood pressure, improve your cholesterol levels and digestion.⁠

When it comes to weight loss fiber can help maintain your body’s fat-burning capacity by regulating your blood glucose levels, and therefore avoiding insulin spikes. It can also help you feel fuller for longer periods.⁠

Adding fiber to your diet can be easy and delicious and I can show you how. If you are ready to drastically improve your health and lose weight for good, to apply for nutrition coaching.⁠

Easy Tips To Create A Balanced Nutritious Meal

Posted on by Ayanwola Titilayo A

It is incredibly easy to create a balanced meal that is delicious, nourishing, and healthy. To do so, include the following: ⁠

Carbohydrates: Carbohydrates fuel the body with much needed energy. However, not all carbs are created equal. Focus on eating mostly complex carbs which have more fiber, and are a great option for weight control, managing your blood glucose and cholesterol levels. Examples are bulgur, brown rice, beans, whole wheat pasta. ⁠
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High Quality Protein: Protein is essential for building muscle mass, repairing tissues, and supporting neurological function. It also helps to suppress your appetite. When choosing animal protein try to select antibiotic and hormone free options. Plant based protein options include: Tofu and Lentils. ⁠
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Healthy Fats: Healthy fats help to curb hunger and cravings, are involved in hormone regulation, support healthy brain function and improve your good cholesterol-which enhances your heart health. Examples are olive oil, avocado, nuts. ⁠
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Vegetables: Veggies are rich in antioxidants, help to boost your immune system, regulate digestion, and protect against diseases like heart disease and type 2 Diabetes. Aim to eat a variety of different colored vegetables, and at least 5 cups a day. ⁠
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Food is medicine, and in my nutrition coaching program I educate my clients on the types of foods to eat to supercharge their health. If you are confused about the kinds of food to eat to attain your health goals, let’s chat! Reserve your spot with me for a free dietary assessment call.

Strategies To Reduce Stress To Avoid Weight Gain

Posted on by Ayanwola Titilayo A

Not only can stress lead to poor eating habits, it can also impact your ability to maintain a healthy weight. Stress also causes hormonal changes, which can signal the body to gain weight.⁠

For example, when you are under stress, your body releases the stress hormone cortisol.⁠
Elevated levels of cortisol can lead you to crave sugar-laden food. Consuming too much sugar elevates your blood glucose and therefore your body stores this excess sugar as abdominal fat. Cortisol also slows down your metabolism, making it harder to lose weight.⁠
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When you’ve gained weight and your clothes no longer fit, it’s easy to become more stressed. This leads to a vicious cycle of eating more, gaining weight, and staying in a state of perpetual stress. ⁠

Although you can’t completely cut out stress from your life, there are a few strategies you can use to reduce your stress and better regulate your weight.⁠

1) Engage in mindfulness based practices like meditation & deep breathing exercises⁠
2) Keep a food journal so you can pay attention to your food habits⁠
3) Practice mindful eating by savoring your meal without any distractions⁠
4) Make mindful movement a priority such as taking a walk or trying yoga⁠
5) Don’t skimp on sleep – aim for at least 6 hours of quality, uninterrupted sleep⁠
6) Make room for your hobbies⁠
7) Be kind to yourself⁠
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If you’re struggling with weight gain and are ready to ditch those 10, 20, 30 + pesky pounds, I can help! Book your spot for a free dietary assessment call with me and let’s get you started to lose weight and keep it off for good.⁠

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