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.⁠

Make a Nutritious Salad In Less Than 10 Minutes

Posted on July 25, 2020July 28, 2020 by Ayanwola Titilayo A

This delicious, nutrient dense salad took less than 10 minutes to make. ⁠

This salad was made up of: broccoli, cucumbers, squash, zucchini, tomatoes, red onions, bell peppers, avocado, tomatoes and grilled artichokes. This was tossed together with pink Himalayan sea salt and a garlic vinaigrette. It’s a plant based meal and vegan option which can be eaten as a main or a side dish. You can add an animal protein of your choice on the side if you wish. ⁠

I teach my clients how to eat nutrient dense, fiber packed meals that are satisfying, and health supportive. Eating fiber rich food translates into:⁠

1) Improved blood sugar levels⁠
2) Reduced cholesterol and triglycerides ⁠
3) Promoting healthy weight loss⁠
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With my nutrition coaching program my clients have access to recipes that are yummy, satisfying, and don’t take hours to make. This frees up their time so they can focus on other things that matter. The beauty of it is: They are not counting calories or macros, but are still shedding pounds in a healthy way. ⁠
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If you’ve been struggling to lose weight and are confused about the kinds of food to eat to support your health, I can help! Book your spot for my nutrition coaching program where I craft a customized meal plan for you that allows you to lose weight and keep it off in a healthy way.⁠

Ghrelin The Weight Loss Sabotaging Hormone

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

Did you know that your hormones could be sabotaging your weight loss?

Ghrelin is a hunger hormone, which your body secretes more of when you engage in dieting and calorie restriction. Its main function is to stimulate your appetite, making you eat more calories and signaling your body to store fat. Ghrelin also intensifies your hunger, making it very difficult to lose weight. This is why you might be feeling miserable, cranky, ‘hangry’, and unable to lose and keep your weight off for good. Basically, the more you diet, the more your body works against you by making you want to eat more.

You can improve the Ghrelin effect by:
1) Not over restricting your calories
2) Eating enough protein
3) Reducing excess sugar intake
4) Avoiding processed foods
5) Getting adequate sleep
6) Managing your stress levels

It might feel like the cards are stacked against you when it comes to achieving sustainable weight loss, which is why to seek the right expertise and work with a nutrition professional that understands the science of how to lose weight and keep it off for good.

As a Registered Dietitian and Nutrition Expert I understand this science and translate this 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 my nutrition coaching program is perfect for you. Apply today to reserve your spot for nutrition coaching.

Healthy Weight Loss

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

Healthy weight loss involves eating delicious meals that are nourishing, satisfying, and energizing. It does not involve eating bland food that tastes like cardboard, starving yourself, obsessing over calories, tracking macros or spending hours in the gym.
Food is more than calories in and calories out.

The key to successful and sustainable weight loss is actually eating foods you like, and finding what works for your body. It’s not about being miserable, or staying hungry just so you can attain someone else’s idea of ‘body goals’. It’s not about low calorie or low fat pre-packaged meals. 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.

Under my guidance my clients are able to:
Lose weight and keep it off for good
Improve their blood sugars & cholesterol levels
Balance their hormones
Enjoy food without the guilt.

If you’re tired of dieting without seeing any results, want to LOOK and FEEL amazing without starving yourself, and are tired of counting calories, then let’s chat. Apply today to reserve your spot for nutrition coaching.

Chocolate and Caffeine. Is there a correlation?

Posted on June 23, 2020July 4, 2020 by Ayanwola Titilayo A

In the production process of turning cocoa beans into chocolate, two substances are formed- cocoa butter and cocoa solids. The cocoa solid content of the chocolate determines the amount of caffeine contained in the end product. The darker the chocolate, the greater the amount of cocoa solids contained which translates into higher amounts of caffeine. White chocolate however, is only comprised of cocoa butter. Since it does not contain cocoa solids it does not contain any caffeine.

According to the Food and Drug Administration (FDA) 400 milligrams a day of caffeine for healthy adults has generally been deemed a safe amount. This equates to about four or five cups of coffee. Individuals who are pregnant or have specific health conditions (such as cardiovascular disease) should consume much less amounts or may need to completely avoid caffeine altogether.

According to the United States Department of Agriculture (USDA) Food Composition Database, here are some standard caffeine amounts in the following containing foods:

Coffee, brewed 1 cup (8 fl oz.) = 96 mg caffeine
Coffee, Cuban 1 cup (8 fl oz.) = 494 mg caffeine
Coffee, Espresso (1 fl oz.) = 63.6 mg caffeine
Black tea, hot 1 cup = 48 mg caffeine
Green tea, hot 1 cup = 28.8 mg caffeine
Hot Chocolate, cocoa ready to drink 1 cup = 7.44 mg caffeine
Milk Chocolate, hot cocoa 1 cup = 5 mg caffeine
Soft Drink, Cola 1 can (12 fl oz.) = 33.5 mg caffeine
Chocolate, dark, 70-85% cacao solids (1 oz.) = 22.7 mg caffeine
Chocolate, dark, 45- 59% cacao solids (1 oz.) = 12.2 mg caffeine
Semi sweet chocolate, candies (1 oz. approx. 60 pieces) = 17.6 mg
Candies, milk chocolate 1 bar (1.55 oz.) = 8.8 mg caffeine
Candies, white chocolate 1 bar (3 oz.) = 0 mg caffeine

Some people are more sensitive to caffeine than others, especially those who do not consume caffeine containing foods or beverages regularly. Those that are more sensitive to caffeine my experience a slight difference such as an uptick in energy levels and alertness even when caffeine is consumed in small amounts. This is not unique to chocolate however, and such effects may be noticed from consuming other caffeine containing foods and beverages such as tea or coffee. When it comes to chocolate, a rule of thumb to remember is the darker the chocolate, the higher the caffeine content.

The scientific literature suggests that consuming caffeine at doses less than 400 mg/ day is generally safe. The quantity of caffeine found in chocolate in comparison to other common sources of caffeine, has very little stimulating effects in the majority of people. Therefore eating chocolate before bedtime is generally safe. If you’re susceptible to the effects of caffeine, you should listen to your body, and when you want to indulge in caffeine containing foods such as chocolate, watch your portion sizes, don’t consume it close to bedtime, and think of opting for milk or white chocolate instead. For additional guidance, speak with a Registered Dietitian for nutritionally sound information tailored specifically to your needs.

Dietitian Florida