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Make a Nutritious Salad In Less Than 10 Minutes

Posted on 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.⁠

FAT DOES NOT MAKE YOU FAT

Posted on 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.

Ghrelin The Weight Loss Sabotaging Hormone

Posted on 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 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.

Reasons Why You Should Start Eating Healthy

Posted on by Ayanwola Titilayo A

healthcare staffing

The benefits of healthy eating cannot be overstated. As a health coach, I get asked frequently why healthy eating is so important. Especially by people who make the argument that “Hey, we are all going to die someday”. Just because this rings true doesn’t mean that you should take the fast train to get there, causing irreparable damage to your body in the process. There are plenty of reasons why you should start eating healthy. Some of the benefits of doing so include:

1. Improved health: Healthy eating is extremely important because it helps to protect your body from illness and disease. Food is medicine, and eating the right kinds of foods such as fruits and vegetables in adequate quantities will boost your immune system. Conversely, eating unhealthy food can lead you to many other diseases like – type 2 diabetes, hypertension and heart disease.

2. Weight regulation: Eating healthy food allows you to regulate your weight effortlessly. When you consume packaged food, and fast food you are filling your body up with excess calories in the form of carbohydrates and sugar which leads to significant weight gain over time.

3. Enhanced mood: Although there is no single food that acts as a proven antidepressant, maintaining stable blood sugar through proper nutrition will help you feel great through a steady supply of energy. You will also feel amazing knowing that you are taking care of your body the way that it deserves to be taken care of. Let’s face it- you are priceless, so treat yourself and your body with the utmost care.

My health coaching focuses not only on food but on overall wellness. I delve into your mindset and work with you to remove barriers to your health so you can truly live a life of abundance. Through this process you feel empowered, all while eating delicious, nutritious food- on a plan crafted by me, specifically for you.

Book your first nutrition coaching session by filling out this form http://bit.ly/Freenutritionconsult I can’t wait to help you achieve your health goals.

Gluten Free Pancakes

Posted on by Ayanwola Titilayo A

 

When breakfast is overindulgent it can really slow you down, send you into hibernation mode and wreck all the hard work you put into exercising during the week. However, this flourless pancakes recipe is indulgent yet healthy, filling, and so simple to make.

 

The recipe yields 4 pancakes, at 290 calories total which is a major win. Here is what you will need.

 

Ingredients

1 tablespoons Flax Seed, Ground

1/8 teaspoons Baking Powder

2 serving whole Egg

1 Banana

 

Instructions

  1. Whisk eggs in a bowl. Mash banana in a separate bowl and pour in whisked eggs. Add in ground flax seeds and baking powder. Combine.

  2. Lightly grease griddle and place on medium heat. Take 1/4 cup as scoop, and scoop pancake mixture unto griddle. Cook evenly on both sides.

  3. Repeat steps until batter is used up. You may add toppings such as fresh fruit, nuts and 1 Tbsp. Pure maple syrup.

I would love to see your yummy pancakes creations, so make sure to tag me on social media @platefulofyum

 

P.S: If you need additional guidance on how to build a balanced meal to meet your specific health goals, let’s chat. Schedule a free nutrition consultation with me here — > http://bit.ly/Freenutritionconsult

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