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Registered Dietitian Austin

Strategies To Reduce Stress To Avoid Weight Gain

Posted on 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.⁠

Sustainable Diet Plan That Works

Posted on by Ayanwola Titilayo A

Jollof rice with stew, chicken, plantain and veggies. Jollof is hands down my fav. Nigerian dish. Made with health boosting ingredients such as tomatoes and red bell pepper that contain antioxidant lycopene and carotenoids, fragrant herbs and spices such as thyme and garlic. What’s not to love? ⁠

As a Nigerian American Registered Dietitian, it has always been important for me to honor an individual’s cultural and food preferences.I have seen clients from diverse back grounds perplexed because they have either been diagnosed with type 2 diabetes, or high cholesterol and were given vague nutrition advice from their doctor or another dietitian, which was not culturally relevant. They were confused as to how to fit in their staple foods with these recommendations. They didn’t want to give up their favorite foods, and they don’t have to.⁠

With diet culture, it’s been perpetuated that healthy food should only look a certain way. I’ve been blasted on a forum, the commenter discussing a video I made on How to build a balanced plate. Summarized, the comment was: “She’s a dietitian. How can she tell people that it’s okay to eat white rice?”.⁠

Come again?

I wouldn’t tell my clients that they COULD NEVER eat white rice, which Is a staple in most cultures. My recommendation was to watch the portion size, and to pair it with vegetables for added fiber so as to reduce the blood sugar spikes that come with eating ANY carbs. Sounds reasonable enough, right?⁠

With a few tweaks I create sustainable plans for my clients that works. I teach my clients how to incorporate their favorite foods into their diet, while addressing their health conditions, without sacrificing their cultural preferences, taste or food quality while feeding their body with all the good-for-you nutrients that it needs.⁠

If you too are tired of depriving yourself of your favorite foods, struggling with creating a healthy balance with your food choices, and want to get rid of the dieting mentality, then my nutrition coaching program is perfect for you. Want to learn more? Let’s chat. Book your spot for a free dietary assessment call today.

Secret To Lose Weight Without Going To The Gym

Posted on 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.

Registered Dietitian vs. Nutritionist – What’s the difference?

Posted on by Ayanwola Titilayo A

If you are having nutrition related issues with your health, do not visit someone who calls themselves a ‘nutritionist’ without adequate research. Especially in the state of Michigan, you will want to go to a Registered Dietitian, as this is the ultimate expert in nutrition. As a Registered Dietitian in Michigan, I often get asked what the difference is between a Registered Dietitian and a Nutritionist. To outsiders (those who are not in the field of nutrition and dietetics) these titles are used interchangeably. However, there are significant differences between the two.

A registered dietitian (RD) is an expert in nutrition, who has satisfied the academic, training and professional requirements established by the Academy of Nutrition and Dietetics’ (AND) Commission on Dietetics Registration (CDR). “RD” is a nationally recognized professional credential, which is conferred by the AND.

Before the RD credential can be received, the individual must complete a specially designed, accredited nutrition curriculum, go through an extensive supervised program of practice in some or all of the following areas- a health care facility, food service organization or community agency, and pass a rigorous registration exam.

A dietetics curriculum is comprised of more than just menu planning and food science.  It also includes clinical nutrition, nutrition through life’s cycle, medical-nutrition therapy, nutritional counseling, anatomy, physiology, biochemistry, and social sciences. Almost half of Registered Dietitian in Michigan possesses a Master’s degree in nutrition, and many have additional certifications in specialized fields such as renal, pediatric, sports, or oncology nutrition.

In order to remain registered, an RD must meet 75 hours of continuing professional education per 5 year period, and must also complete a professional portfolio with approved professional development goals and objectives by the AND.

On the flip side, anyone can use the title “nutritionist” with or without education, and/or training, in human nutrition. Some nutritionists may have a bachelor’s degree in food, nutrition and dietetics. However, lack of the RD credential means that the individual has either not completed an accredited pre-professional internship/ practice program, or has not passed the national board examination for registered dietitians (or both). To put it simply: Not all nutritionists are registered dietitians, but all registered dietitians are nutritionists.

In March of 2013, the CDR approved the use of the credential “registered dietitian nutritionist” (RDN) by registered dietitians (RD) which emphasizes that all registered dietitians are nutritionists. This title is optional for use by RD’s and was approved by the dietetic registration board to “communicate a broader concept of wellness, as well as treatment of conditions.”

As a Registered Dietitian in Michigan, I work with individuals to improve their health status and I also work with health care organizations to improve patient outcomes by performing thorough assessments, clinical nutrition and dietary compliance audits, and best practices nutrition standard of care.

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