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.

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.

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.

Effective Strategies To Lose Weight

Posted on August 2, 2020August 2, 2020 by Ayanwola Titilayo A

Can I let you in on a little secret? ⁠
Yes you can still eat pizza and lose weight.
It’s all about balance, learning what your body needs and honoring your hunger and satiety cues.

Losing weight doesn’t have to be hard. It really DOES NOT need to feel like torture. There are so many simple yet effective strategies that I share with my clients to help them lose weight enjoyably and keep it off for good. I know you might be thinking Is that even a thing? Can you enjoy your meals and have fun while losing weight? Yes, totally. ⁠

I’d like to share with you one simple yet powerful tip you can use today to get you on track to looking AND feeling fabulous. And that is: Surround yourself with delicious food choices that ADD health to your body. Instead of restricting, think about ways by which you can add nutrient dense foods into your current regimen. ⁠

Yup. That’s how easy it is. ⁠
It’s not about counting calories.
It’s not about starving yourself.
It’s definitely not about eating food that tastes like cardboard (Can I get an AMEN?)⁠.

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In my nutrition coaching program, my clients are able to eat deliciously yummy food, lose weight and keep it off for good without having to count calories. If you too want to achieve healthy, sustainable weight loss without spinning your wheels, apply for my nutrition coaching program. ⁠

Pensacola weightloss