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Weight loss Nutritionist

Eating Your Greens Can Protect You

Posted on by Ayanwola Titilayo A

Greens are rich in fiber, vitamins and nutrients. Eating a healthy portion of greens every day can protect you from developing diseases like diabetes and heart disease.

Research has shown that greens can slow down the aging process by delaying the shortening of telomeres, the protective caps on our DNA that shorten with age.⁠ They are nutrient dense and low in calories, which aid in weight loss. Leafy greens are also a good source of calcium for bone health. ⁠They are rich in antioxidants and polyphenols, the disease-fighting compounds found in plant foods.⁠⁠

Eating a serving of leafy greens with every meal can support normal blood glucose levels.⁠ With so many varieties of greens to choose from, it’s easy to add them to your plate. ⁠If you’re finding it challenging to eat healthy, we can talk through whatever difficulties you’re experiencing and develop options specifically for you. ⁠
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As a nutrition coach, I create custom meal plans for my clients and guide them through their wellness journey so that they are able to achieve success with weight loss, improved blood sugars and cholesterol levels. Ready to work with a nutrition expert? Apply today to reserve your spot for nutrition coaching.⁠

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.

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.

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