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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.

Chocolate and Caffeine. Is there a correlation?

Posted on by Ayanwola Titilayo A

A bowl of dark chocolate pieces In the production process of turning cocoa beans into chocolate, two substances are formed- cocoa butter and cocoa solids. The cocoa solid content of the chocolate determines the amount of caffeine contained in the end product. The darker the chocolate, the greater the amount of cocoa solids contained which translates into higher amounts of caffeine. White chocolate however, is only comprised of cocoa butter. Since it does not contain cocoa solids it does not contain any caffeine.

According to the Food and Drug Administration (FDA) 400 milligrams a day of caffeine for healthy adults has generally been deemed a safe amount. This equates to about four or five cups of coffee. Individuals who are pregnant or have specific health conditions (such as cardiovascular disease) should consume much less amounts or may need to completely avoid caffeine altogether.

According to the United States Department of Agriculture (USDA) Food Composition Database, here are some standard caffeine amounts in the following containing foods:

Coffee, brewed 1 cup (8 fl oz.) = 96 mg caffeine
Coffee, Cuban 1 cup (8 fl oz.) = 494 mg caffeine
Coffee, Espresso (1 fl oz.) = 63.6 mg caffeine
Black tea, hot 1 cup = 48 mg caffeine
Green tea, hot 1 cup = 28.8 mg caffeine
Hot Chocolate, cocoa ready to drink 1 cup = 7.44 mg caffeine
Milk Chocolate, hot cocoa 1 cup = 5 mg caffeine
Soft Drink, Cola 1 can (12 fl oz.) = 33.5 mg caffeine
Chocolate, dark, 70-85% cacao solids (1 oz.) = 22.7 mg caffeine
Chocolate, dark, 45- 59% cacao solids (1 oz.) = 12.2 mg caffeine
Semi sweet chocolate, candies (1 oz. approx. 60 pieces) = 17.6 mg
Candies, milk chocolate 1 bar (1.55 oz.) = 8.8 mg caffeine
Candies, white chocolate 1 bar (3 oz.) = 0 mg caffeine

Some people are more sensitive to caffeine than others, especially those who do not consume caffeine containing foods or beverages regularly. Those that are more sensitive to caffeine my experience a slight difference such as an uptick in energy levels and alertness even when caffeine is consumed in small amounts. This is not unique to chocolate however, and such effects may be noticed from consuming other caffeine containing foods and beverages such as tea or coffee. When it comes to chocolate, a rule of thumb to remember is the darker the chocolate, the higher the caffeine content.

The scientific literature suggests that consuming caffeine at doses less than 400 mg/ day is generally safe. The quantity of caffeine found in chocolate in comparison to other common sources of caffeine, has very little stimulating effects in the majority of people. Therefore eating chocolate before bedtime is generally safe. If you’re susceptible to the effects of caffeine, you should listen to your body, and when you want to indulge in caffeine containing foods such as chocolate, watch your portion sizes, don’t consume it close to bedtime, and think of opting for milk or white chocolate instead. For additional guidance, speak with a Registered Dietitian for nutritionally sound information tailored specifically to your needs.

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.

Herbs That Can Help You Lose Weight

Posted on by Ayanwola Titilayo A

Weight loss Florida

Have you ever considered adding herbs and spices in your daily diet? Well, if you have not yet, then you should. The herbs and spices have a lot of benefits to help you with and to start with, it helps you lose a lot of weight.

A lot of people who approach me to help them with their weight loss program in Florida have a notion that their weight loss program is going to be dull and they all have to eat the tasteless salads and foods. But that is not it. Now you can spice up your diet with a pinch of the following herbs and spices that will also help you lose a few pounds. Take a look –

1. Ginger – Ginger is one of the best herbs and spices that you can use in your diet. It has a really nice smell and above all, it tastes good. Ginger can also help you when you have a cough or cold. The best thing is, adding ginger as a part of your dressing in your salads or as an ingredient in your food can enhance the taste. Or you can make cup of ginger tea like the following –

  • Make ginger tea and drink two to three cups daily.
  • Grate the ginger and add it to your meal.
  • Eat small ginger pieces in between your meal.

2. Green Tea – Green tea has always been quite famous among everyone because of the weight loss benefits it offers. It doesn’t only improve your body metabolism, but also makes your body immune to various diseases and is a storehouse of anti-oxidant properties. Drink at least two cups of green tea every day –

  • Put 2 teaspoon of green tea in a cup of hot water.
  • Keep it for 3 minutes and then strain it.
  • Drink 2-3 cups a day.

3. Hibiscus – Have you ever considered consuming this beautiful flower? The flower can also be used as an amazing herb and it is one of the best ways to absorb the body fat and carbohydrates. It helps you lose weight too. You can consume hibiscus as a part of your morning tea –

  • To make hibiscus tea add 2 tablespoons of dried hibiscus petals to 2 cups of water. Bring it to boil for 5 to 10 minutes. Strain and add honey and lemon juice for taste. Drink 2-3 cups a day.

4. Korean Ginseng – Another amazing herb that can help you lose a lot of weight is the Korean Ginseng. It improves your body metabolism, lowers your insulin and stress level and keeps your body and mind fresh.

  • Drink 2 cups of Korean Ginseng daily.
  • Or take Korean ginseng capsules.

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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