Eating Imperfectly Is Completely Normal

Posted on August 12, 2020August 12, 2020 by Ayanwola Titilayo A

First of all what does a perfect diet look like to you? And does it align with your core values, your lifestyle, and your overall health goals? Too often I see clients who prior to working with me latch on to an idea of a perfect diet promoted by their favorite celebrity, or mainstream media, which doesn’t serve them in the long run. They ‘slip up’, fall off the wagon and delve into depression because they can’t seem to eat ‘perfectly’. ⁠

Now, what works for person A may not work for you and you don’t have to eat exactly like person B to achieve similar goals. There are many roads that lead to the same outcome so before you slip into frustration and berate yourself on why your plate doesn’t look like the perfectly curated plates on Instagram, it’s time to take a step back and WOOSAH. ⁠

Extreme dieting will trip you up every single time. What you need is a good nourishment plan that gives you freedom, flexibility and is supportive of your health goals. .⁠
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If you’re ready for a nourishment plan that is carefully crafted just for you, allows you to enjoy your favorite foods, and crush your health goals. I’ve got you covered. Apply today to reserve your spot for nutrition coaching. ⁠

Sustainable Diet Plan That Works

Posted on August 5, 2020 by Ayanwola Titilayo A

Jollof rice with stew, chicken, plantain and veggies. Jollof is hands down my fav. Nigerian dish. Made with health boosting ingredients such as tomatoes and red bell pepper that contain antioxidant lycopene and carotenoids, fragrant herbs and spices such as thyme and garlic. What’s not to love? ⁠

As a Nigerian American Registered Dietitian, it has always been important for me to honor an individual’s cultural and food preferences.I have seen clients from diverse back grounds perplexed because they have either been diagnosed with type 2 diabetes, or high cholesterol and were given vague nutrition advice from their doctor or another dietitian, which was not culturally relevant. They were confused as to how to fit in their staple foods with these recommendations. They didn’t want to give up their favorite foods, and they don’t have to.⁠

With diet culture, it’s been perpetuated that healthy food should only look a certain way. I’ve been blasted on a forum, the commenter discussing a video I made on How to build a balanced plate. Summarized, the comment was: “She’s a dietitian. How can she tell people that it’s okay to eat white rice?”.⁠

Come again?

I wouldn’t tell my clients that they COULD NEVER eat white rice, which Is a staple in most cultures. My recommendation was to watch the portion size, and to pair it with vegetables for added fiber so as to reduce the blood sugar spikes that come with eating ANY carbs. Sounds reasonable enough, right?⁠

With a few tweaks I create sustainable plans for my clients that works. I teach my clients how to incorporate their favorite foods into their diet, while addressing their health conditions, without sacrificing their cultural preferences, taste or food quality while feeding their body with all the good-for-you nutrients that it needs.⁠

If you too are tired of depriving yourself of your favorite foods, struggling with creating a healthy balance with your food choices, and want to get rid of the dieting mentality, then my nutrition coaching program is perfect for you. Want to learn more? Let’s chat. Book your spot for a free dietary assessment call today.

Secret To Lose Weight Without Going To The Gym

Posted on August 3, 2020 by Ayanwola Titilayo A

Want to lose weight? Eat more fiber!
You can add fiber rich foods to your diet by eating more veggies at each meal.

You don’t have to count calories, macros or even step foot in a gym to lose weight.
I know this because
1) I’m a nutrition expert
2) My clients are proof
3) My method works.

Food is more than calories in and calories out. Eating the right kinds and combinations of food will not only nourish your body, but will allow you to lose weight in a healthy way. I teach my clients how to choose meals that support their health, enhance their well-being, and improve their performance. .

If you’re tired of dieting without seeing any results, let’s chat. Book your spot with me for a free dietary assessment.

Health Journey Reminder For Everyone

Posted on August 2, 2020August 3, 2020 by Ayanwola Titilayo A

Wherever you are at in your health journey, this is your reminder to be kind and patient with yourself. You didn’t gain weight overnight, your cholesterol levels didn’t get elevated out of the blue, and you didn’t develop unhealthy habits just yesterday. As long as you continue to be consistent with building up healthy practices daily, you will make progress towards the direction of your health goals. ⁠

In my nutrition coaching program, my clients are able to see excellent results because we build on consistency. I guide them with my proven signature formula which I perfected over 10 + years helping 1000s of people achieve success with their health goals. ⁠
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The road ahead can seem daunting but it doesn’t have to be. ⁠With the high level of accountability that I provide my clients, they are able to see results without spinning their wheels. Providing encouragement every step of the way, I make their transition to a healthier diet painless, and extremely enjoyable. ⁠

If you’re tired of struggling with poor health and are curious to see what high level of support and accountability will look like in your health journey, let’s chat. Book your spot for a free dietary assessment call.⁠

How Leptin Play A Significant Role In Weight Regulation

Posted on July 28, 2020July 28, 2020 by Ayanwola Titilayo A

Leptin also known as the ‘satiety hormone’ plays a significant role in weight regulation. ⁠

Research shows that low levels of leptin in the body or leptin resistance can cause weight gain. Insufficient amounts of leptin makes your brain thinks your body is starving, even when it has enough fat stores. Your brain then sends signals for you to 1) eat more and 2) slow down your metabolism. ⁠
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Lifestyle changes can help counteract low levels of leptin and leptin resistance. Strategies to try include: ⁠
1) Eating a fiber rich diet⁠
2) Avoiding processed food which often drives inflammation ⁠
3)Lowering your triglyceride and LDL levels⁠
4)Eating adequate amounts of protein ⁠

There is more to weight gain and weight loss than just calories in and calories out. Our hormones play a huge role in this process. ⁠

If you’re ready to work with a true weight loss expert, are tired of counting calories, dieting without seeing any results, and want to LOOK and FEEL amazing without starving yourself, then my nutrition coaching program is perfect for you. Apply today to reserve your spot for nutrition coaching.⁠

FAT DOES NOT MAKE YOU FAT

Posted on June 30, 2020July 4, 2020 by Ayanwola Titilayo A

Fat does NOT make you fat. Yup. It’s true. The body needs fat to function and contrary to popular belief; skimping on fat WILL NOT help you lose weight. ⁠Low fat products are typically higher in sugar, which triggers the insulin response in favor of weight gain. ⁠
If you keep reaching for low fat foods like your ‘healthy’ packaged low fat yogurt, it’s time for an intervention. ⁠Once you read the label, you just may be surprised by how much sugar your favorite low fat foods contain. ⁠

Research shows consuming excess amounts of refined carbohydrates to replace fat as a cause of weight gain. This might be why you’ve been struggling to lose weight, by unknowingly consuming excess amounts of sugar. ⁠Fats interact with your hormones in complex ways that don’t cause a massive spike in insulin. This is why eating good quality fat can actually help you lose weight. Some fats are healthier than others and good fats are important for your body to function properly. Examples of healthy fats to add to your diet are: avocados, salmon, nuts, olive oil.⁠

As a Registered Dietitian and Nutrition Expert I understand the science of weight loss and translate this information into practical applications for my clients.⁠If you’re ready to work with a true weight loss expert, are tired of counting calories, dieting without seeing any results, and want to LOOK and FEEL amazing without starving yourself, then let’s chat. Apply today to reserve your spot for nutrition coaching.

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