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.⁠

Why Planning Your Meal Is Important?

Posted on August 30, 2020 by Ayanwola Titilayo A

You overate over the holiday weekend. Now what?⁠

First of all, do not freak out. These things happen. You’re more likely to eat more than your norm when you’re around company, and during celebrations, especially if alcohol is involved. Just because you overate, does not mean you need to punish yourself going forward.⁠

It is important that instead of feeling guilt, you take time to understand your triggers so that you can become more in control if a similar situation should present itself in the future. When you take the time to reflect on what triggers you to overeat, you can develop a greater understanding on why you engage in this behavior.⁠

Could it be that you have been restricting yourself from eating certain foods, and suddenly finding yourself in an environment where that food was present it was hard to resist?⁠
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Did you feel that you had to earn your calories so you starved all day, and therefore ended up binging at night?⁠

Was alcohol involved? Alcohol increases the likelihood of overeating by disrupting your ability to monitor your body’s signals. Research suggests that even moderate consumption of alcohol can trigger an increase in your appetite and food intake.⁠

Once you’ve gotten a clear understanding of your triggers, Do not starve yourself moving forward to rectify your behavior because this isn’t sustainable, can disrupt your hormones, and lead to a binge.

Instead, you should plan your next meals in advance. When you have a plan for what to eat and when to eat, you’re able to keep hunger at bay and are less likely to overeat.

Get back on track by keeping your weight loss and health goals in mind. Staying attentive to your goals, serves as motivation to press forward.⁠

Looking for a sustainable way of eating that allows you to lose weight and nourish your body for optimal health? I’ll show you how. Apply for nutrition coaching.⁠

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.

Strategies To Reduce Stress To Avoid Weight Gain

Posted on August 15, 2020August 31, 2020 by Ayanwola Titilayo A

Not only can stress lead to poor eating habits, it can also impact your ability to maintain a healthy weight. Stress also causes hormonal changes, which can signal the body to gain weight.⁠

For example, when you are under stress, your body releases the stress hormone cortisol.⁠
Elevated levels of cortisol can lead you to crave sugar-laden food. Consuming too much sugar elevates your blood glucose and therefore your body stores this excess sugar as abdominal fat. Cortisol also slows down your metabolism, making it harder to lose weight.⁠
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When you’ve gained weight and your clothes no longer fit, it’s easy to become more stressed. This leads to a vicious cycle of eating more, gaining weight, and staying in a state of perpetual stress. ⁠

Although you can’t completely cut out stress from your life, there are a few strategies you can use to reduce your stress and better regulate your weight.⁠

1) Engage in mindfulness based practices like meditation & deep breathing exercises⁠
2) Keep a food journal so you can pay attention to your food habits⁠
3) Practice mindful eating by savoring your meal without any distractions⁠
4) Make mindful movement a priority such as taking a walk or trying yoga⁠
5) Don’t skimp on sleep – aim for at least 6 hours of quality, uninterrupted sleep⁠
6) Make room for your hobbies⁠
7) Be kind to yourself⁠
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If you’re struggling with weight gain and are ready to ditch those 10, 20, 30 + pesky pounds, I can help! Book your spot for a free dietary assessment call with me and let’s get you started to lose weight and keep it off for good.⁠

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.

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