Encore Nutrition and Public Health Consulting Inc.

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Houston, TX
Encore Nutrition and Public Health Consulting Inc.

We offer a holistic approach to health and well-being. We use a blend of skills in nutrition and public health to help our clients in managing their health

05/17/2024

Eating a balanced breakfast can help jumpstart your day/metabolism; however, most people skip this important meal.

Here are some quick tips to help you include breakfast to your daily schedule whether you have a busy schedule, do not know what to eat, or finding it hard to create a balanced breakfast:

1) make a quick avocado toast
2) grab a container of low-fat or fat free Greek yogurt and top it with your favorite fruits/mixed nuts
3) make a smoothie overnight, freeze it, and take it on the go in the morning
4) whole grain cereal with low-fat or fat-free milk is always a quick
go to
5) make a quick oat by cooking it on the stove top or microwave for 1-2 mins and top with your favorite fruits/nuts
6) eat some leftovers from the night before
7) place some lean protein like pan sausage in the air fryer or oven and enjoy with a cup of fruit

These are just a few ideas. Bottom line is to start your day with a simple yet balanced meal. There is no rules to eating breakfast or a need to eat any particular food options.

03/21/2024

Transform your health journey today! Click the link to explore expert nutrition guidance and feel your best. 🌿💪

11/28/2023

Its that time of the year for end of the year/office parties, get togethers/festivities, and plenty of food and desserts. Here are some tips to help you enjoy these events without feeling of guilt and being a food police:

1. Continue with your regular routine. This means get a workout in as usual and keep a good sleep schedule.

2. Do not make a mistake of skipping meals because you are trying to save your calories for a feast later. Instead, eat as usual with a balanced breakfast, lunch, dinner and even snacks in between. You will find yourself not wanting to overeat while still enjoying all of the wonderful treats present at the party.

3. Drink water throughout the day.

4. Practice mindful eating. This means that it is okay to eat a piece of cookie, mac and cheese, or pie with ice cream and you SHOULD NOT feel bad about it. It is all about moderation and balance- include some veggies, fruits, protein, and carbs on your plate.

5. Drink alcohol in moderation and make sure to stay hydrated!!!

Above all, enjoy yourself!!!

05/20/2022

Looking to prevent or manage chronic diseases, here are some simple steps to help you get started.

1. Plan and choose from balanced foods making sure that you include plenty of vegetables. You may need the assistance of a dietitian to help you with understanding how to plan your meals for specific chronic diseases.

2. Get plenty of sleep. I don’t know who needs to hear this, but several studies have shown that sleep can be beneficial for preventing and managing several chronic conditions like blood pressure, blood sugars, stress management just to name a few.

3. Exercise routinely for better blood pressure and blood sugar control. Also, helps you sleep better. Remember that any movement is good, so find what exercise is fun and doable for you.

5. Hydrate yourself. Water helps your body in so many ways. One being healthy looking skin. Try to choose more water than sugary drinks.

05/12/2022

I have been asked several times whether juicing is better than smoothies/blending the whole fruit & vegetables. Here is my recommendation:

Both have a place in a well balanced meal. Juicing provides your body with nutrients like vitamins and minerals and makes a great substitute to drinking sugary none-nutritive drinks and beneficial in fighting chronic diseases and inflammation.

On the other hand smoothies/blending whole fruits and veggies provides your body with vitamins and minerals with added fiber, which is beneficial for your bowel health.

So, what’s the gist of it all; eat a variety of foods and food types. Juicing is equally as good as smoothies/whole fruits and veggies. The goal is balance your foods.

04/01/2022

Proteins myths!

Myth: I need to eat a lot of proteins like meats to build muscles

Fact: you build muscles by working those muscles. So put them to work

Myth: I will only eat protein foods so I can loss weight

Fact: weight loss is simple math. You control your portion by eating less and exercise more

Myth: I went to the gym today and exercised for one hour so I need to drink a lot of protein shake afterwards

Fact: Though your muscles break down after you exercise, unless you are a pro Athlete, you do not need extra proteins. So , no, you do not need to drink tons of protein shake after workout. Eat a regular meal like veggie scrambles eggs, toast, and fruits.

03/18/2022

My doctor says I can’t have desserts 🍮 because I am diabetic!!!

Fact is that you can enjoy a good dessert with proper planning. Here are some tips:

- know your body, understand carbs and how your body uses it, and how much carbs your body needs (a dietitian can help you determine how much carbs that is right for you)

- plan your plate accordingly and ensure that you have a balanced meal (veggies, fruits, meat, carbs)

- with a balanced meal, you can enjoy a good dessert without worrying about a spike in your blood sugar

03/08/2022

I have been asked so many times about eating red meats and carbs while managing chronic diseases likes heart disease and diabetes. The fact is you can enjoy these foods with proper planning.

The goal is balance and proportion!!!

Eat a variety of foods without restrictions to certain food groups and of course practice portioning. As they saying goes, “too much of everything, even good food can be bad for you”. So, understand how food affects your body, this will help you make balanced food choices.

02/18/2022

Here are some general healthful eating principles to keep you going with your health goals.

02/08/2022

To achieve good health that is long-term, here are some simple tips to get you started.

*It starts with your mindset and making the decision to change your lifestyle habits

*Get rid of the quick and restrictive diet mindset and stop being your own food police

*Prepare for the new lifestyle change that you are about to make

*Begin with small changes like adding more fruits and veggies to your daily meals (it takes time and consistency to make long-term change; so, be kind to yourself)

*If you are unsure on how to get started speak to a licensed professional like me to help you on your new journey to better health

You can choose to work on any of these tips one day at a time in any order.

Address

Houston, TX
77406

Telephone

+18325940756

Website

http://Www.encorenphc.com/

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