Recommended Fiber Intake Per Day

Posted on August 30, 2020 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.⁠

Can Avocado Help You Lose Weight?

Posted on August 22, 2020August 31, 2020 by Ayanwola Titilayo A

Technically a fruit, avocados are a nutrient-dense food that can help you lose weight. It is also a good source of heart healthy fats and fiber, both of which help you feel more full after a meal. This is because fat and fiber causes the slow release of food from your stomach. This lower transit time, means it takes longer to digest and keeps you satisfied for longer periods.⁠

Beyond weight loss, avocados are high in heart healthy fats, and can lower your risk of developing heart disease by decreasing inflammation in the body. Regular consumption of avocados can lead to improved blood sugar control, increased insulin sensitivity, and reducing levels of the bad cholesterol- LDL.⁠

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 and enhance their well being. ⁠

If you are confused about the kinds of food to eat to achieve healthy weight loss, and are struggling with creating a healthy balance with your food choices, let’s chat. Apply to work with me.

Stop Doing Old School Calorie Counting

Posted on August 22, 2020August 31, 2020 by Ayanwola Titilayo A

When it comes to losing weight, counting calories is so old school. Not only is it burdensome, and tedious, it can take your focus off the quality of food you’re eating and how you actually feel in favor of lower quality, lower calorie foods.

Foods that have the same quantity of calories can differ in nutrient quality and have different effects on your health. Example a 100 calorie pack of cookies versus 100 calories of fruit such as 2 cups of strawberries send different signals to your body. The cookies don’t offer much in terms of nutrient quality, will spike your blood glucose levels, is not filling and can trigger additional sugar cravings. On the other hand, the strawberries are nutrient dense, filling, and offers good blood glucose control.

Also, there are a lot of factors involved in how many calories your body needs on a day to day basis and even if you account for physical activity, you might still be way off in your calculations.

Calories do matter, but you don’t need to count them. Instead of counting calories, I teach my nutrition coaching clients how to focus on their emotions, hunger cues and identify their eating patterns. Combined with sound nutrition education, and a customized meal plan, they are able to change their eating patterns and are able to lose weight easily. The average weight lost in my program using this method is 12 pounds in 1 month.

If you’re ready to work with a Registered Dietitian who specializes in weight loss, and are tired of counting calories, and tracking macros, let’s chat. Apply today for nutrition coaching.

Easy Tips To Create A Balanced Nutritious Meal

Posted on August 16, 2020 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.

Snacks Won’t Harm You On Your Weight Loss Journey

Posted on August 13, 2020August 13, 2020 by Ayanwola Titilayo A

Does snacking fit into your weight loss plan? Some people think that snacking can sabotage your weight loss efforts and this may have some degree of truth ONLY if you choose snacks that are not supportive of your health and weight loss goals. I encourage my clients to snack between meals if their body calls for it.

This is because it has a ton of benefits:
1)Eating the right combination of snacks can actually help you lose weight
2)Consuming a healthy snack between meals can suppress your hunger
3)Snacking can prevent overeating at meals by controlling your appetite throughout the day
4)Snacking provides necessary fuel needed to prepare and recover from exercise
5)It can help you close nutritional gaps in your diet

To make the most out of your snacks, WITHOUT sabotaging your weight loss efforts, Choose snacks that satisfy your hunger, supply your body with energy, and are rich in nutrients. In order to ‘snack smart’ choose from the following food categories:

Fruits and Vegetables – These are nutrient dense and have low calories

Whole grains – Rich in fiber and complex carbohydrates for an efficient energy boost

Dairy– Great source of protein which helps to reduce your hunger hormones

Nuts and Seeds – Provide healthy fat for satiety.

Watching your portion sizes and planning ahead by having healthy choices on hand can make your weight loss or weight maintenance plan successful.

If you are confused about the kinds of food to eat to lose weight or achieve your health goals, let’s chat! Apply today to reserve your spot for my nutrition coaching program.

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.

Diabetes weight loss