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.

Say Goodbye To Binge Eating And Yoyo Dietiting

Posted on August 3, 2020August 4, 2020 by Ayanwola Titilayo A

My beautiful client ‘Anna’ (all my clients are beautiful by the way) had been dragging her feet to sign up for nutrition coaching with me. She wanted to lose 20 lbs, learn how to eat mindfully to maintain her health (goodbye binge eating and yoyo dieting), and feel confident in her skin again.

For over a year she had been following me on social but was a little hesitant to take the first step. She had seen my client testimonials and my content resonated with her but she felt
1) My client success stories seemed too good to be true
2) Yeah, I know ‘my stuff’ and have helped others but could it possibly work for her too?⁠

Well, at her Doctor’s appointment she found out she was pre-diabetic and knew she needed to do something ASAP. She signed up for my free dietary assessment call in which we talked about her health goals, and I gave her actionable tips which she could use right away. ⁠

See…I don’t pressure people to work with me. If we are not a right fit, I shoot it straight and let you know, and I simply do not offer what I am not able to help my clients achieve. ⁠She decided to sign up for my 6 month nutrition coaching program and in just 3 months she is down 18 lbs, (just 2lbs shy of her goal weight) and her A1c (blood glucose measure) is now in the normal range. She’s the happiest she has felt in a while, and wishes she had signed up with me sooner, before her health scare. ⁠

Don’t wait until you get a health scare to take control of your health. If you’re serious about making a change, apply today to reserve your spot for my nutrition coaching program.

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.⁠

Eating Your Greens Can Protect You

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

Greens are rich in fiber, vitamins and nutrients. Eating a healthy portion of greens every day can protect you from developing diseases like diabetes and heart disease.

Research has shown that greens can slow down the aging process by delaying the shortening of telomeres, the protective caps on our DNA that shorten with age.⁠ They are nutrient dense and low in calories, which aid in weight loss. Leafy greens are also a good source of calcium for bone health. ⁠They are rich in antioxidants and polyphenols, the disease-fighting compounds found in plant foods.⁠⁠

Eating a serving of leafy greens with every meal can support normal blood glucose levels.⁠ With so many varieties of greens to choose from, it’s easy to add them to your plate. ⁠If you’re finding it challenging to eat healthy, we can talk through whatever difficulties you’re experiencing and develop options specifically for you. ⁠
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As a nutrition coach, I create custom meal plans for my clients and guide them through their wellness journey so that they are able to achieve success with weight loss, improved blood sugars and cholesterol levels. Ready to work with a nutrition expert? Apply today to reserve your spot for nutrition coaching.⁠

HOW TO REVERSE HEART DISEASE

Posted on June 13, 2017July 4, 2020 by Ayanwola Titilayo A

Heart disease is one of the leading causes of deaths in the United States. The great news is that almost all forms of heart disease can be prevented or managed to some significant degree by diet. Learn how some simple changes in your diet can boost your heart health for good.

THE KOMBUCHA HEALTH BENEFITS

Posted on June 13, 2017July 13, 2017 by Ayanwola Titilayo A

Ever heard of Kombucha? Kombucha is a symbiotic colony of bacteria and yeast. Yes, I know it might sound somewhat ‘gross’, but don’t knock it until you try it. Watch the video below to learn about all Kombucha health benefits, and why you should include it as part of your health regimen.

healthy eating