Diet and Lifestyle changes

08/08/2021

01/02/2021

In all ramifications you just g*t to talk to a dietitian. When you are confused with misconceptions about food and its importance with your health.

05/01/2021

07/08/2020

Its world breastfeeding week

30/05/2020

So most people would probably have no idea…but anyone whose familiar with me and spent any amount of time around me will know am always excited .

I love what I do and it’s a fun opportunity to celebrate the wonderful career that I get to be part of.
I really do love my job. It’s exciting and fun ,overwhelming , frustrating , interesting and stressful, just to name a few of the emotions I feel on a regular basis.
Honestly…I wouldn’t have it any other way,If I had it to do all over again.

I would still choose to become a dietitian because I love being able to help people learn how to live a healthier life.

Realize that they can change, feel better and healthier .
They can take control of their bodies …and still enjoy food and life.

I love that, there are so many options and pathways that you can take as a dietitian and that there is always new information and new things promote living a healthy and happy lifestyle .

While letting yourself indulge every once in a while. I am passionate about what I do and love being a dietitian.
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26/05/2020

Many fit and health-conscious men and women banished bread from their home long ago because it's high on glycemic glycemic index scale.

It sugars are quickly broken down and surged into the bloodstream, Spiking blood sugar and increasing your odds for diabetes and obesity. But that's largely because of old -school white bread.

One hundred percent whole-grain and whole wheat bread varieties are typically regarded has the best,but other types have their benefits too.

The truth is most people can tolerate grains/gluten except those affected with autoimmune disorder in which the ingestion of gluten can damage the small intestine. Its possible that you are sensitive to grains however check with your Dietitian to be sure.

Its observed that 70g (abt 4servings) of a whole wheat grain lowers the risk of premature death from heart disease, and lower risk of premature death and Cancer. .

22/05/2020

Oranges — the juicy citrus fruit in season now—how many do you take at a time one or more.
Sweet, juicy oranges make a delicious and healthy snack or addition to a meal. A whole orange contains only about 60 calories with no fat, cholesterol or sodium,and well known for their vitamin C content.
They offers many health benefits by boosting your immune system, give you better skin, and even help improve your heart and cholesterol levels.it is observed that eating oranges may help reduce the risk of respiratory diseases, certain cancers, rheumatoid arthritis, ulcers and kidney stones.
It's also easier to consume too many calories when drinking orange juice than when eating an orange.Taking more than one orange a day increase weight gain.

Vitamin C, a potent antioxidant, protects cells by scavenging and neutralizing harmful free radicals.
Free radicals are reactive atoms that can form from things such as environmental pollution, cigarette smoke and stress, and exposure to a high level of free radicals may lead to chronic conditions such as cancer and heart disease.
The vitamin C in oranges may also boost a person's immunity to everyday viruses and infections such as the common cold. It contain fiber, potassium and choline, all of which are good for your heart. Potassium, an electrolyte mineral, is vital for the healthy functioning of the nervous system, and a lack of potassium can lead to arrhythmia (an irregular heartbeat), increased blood pressure and a depletion of calcium in bones.
"The potassium found in oranges helps to lower blood pressure, protecting against stroke," Too much potassium,can lead to hyperkalemia which can be serious and life threatening and include symptoms of muscle fatigue and weakness, nausea and paralysis.
Oranges are high in folate, a B vitamin that helps the body lower levels of homocysteine, an amino acid that is common in red meat and is linked with poor heart health.
The fiber in oranges may help lower blood sugar levels in people with type 1 diabetes and improve blood sugar, lipids and insulin levels in people with type 2 diabetes.

08/05/2020

Groundnuts have a strong nutritional profile. They are an excellent source of plant-based protein, fiber, and many key vitamins and minerals.

Groundnut comes in two major forms, roasted-salted and Boiled with cover.
Groundnuts are good source of healthy fats, protein, and fiber. They contain plenty of K,Ph,Mg ,E and B vits. High in calories and low in carbohydrates.
50 grams of Boiled groundnut contain 284g of calorie.
The mixture of healthful fats, protein, and fiber in peanuts means they provide nutritional benefits and make a person feel fuller for longer. This makes peanuts a healthful, go-to snack when people compare them with chips, crackers, and other simple carbohydrate .
-Fatty acids are an essential part of every diet. Most of the fats in groundnuts are monounsaturated and polyunsaturated fatty acids, which are a healthful type of fat. consuming monounsaturateand polyunsaturated fats instead of saturated and trans fats can improve a person’s blood cholesterol levels. This, in turn, lowers the risk of heart disease and stroke.
There is also a small amount of saturated fat it which can cause excessive weight gain . Eating in moderation will help get the optimal benefits.

-Peanuts are a good source of dietary fiber. They contain 8.5 g per 100g.
Fiber is a heart-healthful nutrient. Eating fiber-rich foods improves blood cholesterol levels and lowers the risk of heart disease, stroke, obesity, and type 2 diabetes.
Boiled groundnuts are the most healthful variety.
People can buy roasted, salted groundnut which is to be taking in moderation, though consuming too much sodium is linked with high blood pressure and heart diseases.
Where possible, choose boiled with the skin attached. Groundnut skins contain antioxidants. Antioxidants help protect the body’s cells from damage from free radicals.
1. Supporting heart health

Groundnut contain more healthful monounsaturated and polyunsaturated fats than they do saturated fats. This fat ratio makes peanuts better for the heart than fat . eating 46 g of peanuts each day improve heart health for people with diabetes.

2. Maintaining a healthy weight

Because boiled groundnuts are full of healthful fats, protein, and fiber, they make a satisfying snack. Eating them in moderation help a person maintain a healthy weight.
Taking a handful of groundnut twice a week had a slightly lower risk of weight gain and obesity. Consuming too much may lead to weight gain.
3. Managing blood sugar levels

Groundnut are an excellent food for people with diabetes or a risk of diabetes. They have a low glycemic index (GI), meaning they do not cause big spikes in blood sugar levels.
Its seen that foods with a GI of 55 or lower as low-GI foods, and those with a GI of more than 70 are high-GI foods. It has a GI score of 23, making them a low-GI food.
It help control blood sugar levels because they are relatively low in carbohydrates . Fiber slows down the digestive processes, allowing a steadier release of energy, and protein takes longer to break down than simple carbohydrates.
Roasted, salted groundnut may be less healthy than boiled g/nuts due to their high sodium content.This post is to encourage you to go extra mile to learn about caloric and nutrient value and to guide your choice.You can also ask for our dietitian support for this.