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💡Resistant starch: A hidden gem for PCOS nutrition? 🩸This type of dietary fibre has many health benefits from improving blood glucose control to reducing inflammation, and keeping you fuller for longer, which are all important steps for the management of Polycystic ovary syndrome. 🔬The unique chemical structure of resistance starch allows it to pass through the small intestine undigested and is fermented by gut microbes in the large intestine instead. Simple ways to boost the resistance starch content of your meals: ⭐️Use up those leftover cooked potatoes in a Spanish omelette or cold potato salad ⭐️Make some extra rice for dinner and reheat it for lunch the next day or make fried rice from refrigerated rice. ⭐️Add cooked kumura to soups, salads, and curries or eat as a snack with hummus or peanut butter. ⭐️Try including some lentils, beans, or chickpeas in your lunch or dinner meals. ⭐️Mix in some cooked buckwheat to your lunch to keep you going all afternoon. ➡️Follow the link in the comments to learn more. #PCOSNutrition #ResistantStarch #BloodGlucoseControl #AntiInflammatory #MenstrualHealthcare #PeriodClinic #HekateClinic #polycysticovarysyndrome

Although the difference may be minimal, when it comes to healthy nutrition, size matters. And these differences can add up over time if portion sizes are consistently higher than serving sizes. It's important to understand that there is a difference between a food portion and a food serving. https://lnkd.in/d5WVV6Pm. What happens when you eat a large meal?Digestive enzymes are only available in limited quantity, so the larger the amount of food you eat, the longer it takes to digest. If you overeat frequently, over time, this slowed digestive process means the food you eat will remain in the stomach for a longer period of time and be more likely to turn into https://lnkd.in/dZec232y. Does food size matter?Portion sizes can help you meet your nutritional needs for a healthy dietary pattern. If you're noticing that you haven't had any fruits or vegetables in a few days, having a goal to increase your servings of fruits or vegetables over the next few days or weeks can be a healthy and mindful way of using portions.

How to Get Started with Nutrition You make progress usually by following steps. Not jumping right into a complete change but by changing things, one at a time. If I were struggling with weight loss and needed to make a change to my way of eating, here are the steps I’d take. 1️⃣ Drink a gallon of water a day, replacing all sodas, beers, energy drinks, etc. In other words, no liquid calories. If it’s hard to get rid of the sweet cravings, a diet soda here and there might help. 2️⃣ Start eating breakfast, lunch, dinner, and 2 snacks. Stop eating 3 hours before bed. 3️⃣ Now that I’d have a schedule I would next construct balanced meals. ⅓ protein ⅓ fiber. ⅓ starches. Examples: breakfast: veggie omelet with sweet potato, lunch: steak salad with whole-grain bread, dinner: salmon, asparagus, and rice. 4️⃣ Now I’d start measuring amounts in grams with a kitchen scale and inputting what I eat to an app called Chronometer. I’d follow the calorie and macro targets the app gives based on my goal and adhere to them by seeing how I fill those requirements. 5️⃣ Now I’d start to pay more attention to micronutrients. In Chronometer, I’d check that the foods that I eat also give me my daily RDAs of the macronutrients I need. For instance if I am getting enough vitamin A, vitamin K, or potassium. If I don’t I’d read suggestions from the app on what foods to add. 6️⃣ Now I might mess around with supplements based on if I lack anything most times in terms of macro or micronutrients. I’d also start taking creatine monohydrate to boost my performance, recovery, and muscle growth. Was this helpful? Tag a friend. #nutritiontips #weightlossjourney #healthylifestyle #stepbystepnutrition #macrocounting #micronutrientsmatter #nutritionadvice #fitnessmotivation #fitness

Nutrition and Diet Tips for Pancreas Health Post-Transplant 1.Focus on Balanced Nutrition- Incorporate a mix of proteins, healthy fats, and complex carbohydrates in every meal. Aim for a well-rounded diet to support overall health and organ recovery.                                                                                                             2.Limit Sugary Foods and Beverages- Avoid high-sugar foods to prevent blood sugar spikes, as the new pancreas needs support for stable glucose levels. Choose natural sweeteners in moderation, like fruits, if needed. 3.Stay Hydrated- Drink plenty of water throughout the day to aid digestion and prevent dehydration. Avoid caffeinated and sugary drinks, as they can stress the pancreas and kidneys.                                                                           4. Monitor Portion Sizes- Eating smaller, more frequent meals can help with digestion and avoid overloading the pancreas. Practice mindful eating to prevent overeating.                                  5. Regular Follow-Up with a Dietitian regular sessions with a dietitian to tailor your diet to your evolving health needs post-transplant. Adjust dietary choices based on lab results and feedback from your healthcare team.     #PancreasHealth #PostTransplantCare #BalancedNutrition #HealthyEatingTips #HydrationMatters #MindfulEating #DietitianAdvice #OrganRecovery #StableGlucose #NutritionForLife #TC #transplantcounsellor

Nutrition and Diet Tips for Pancreas Health Post-Transplant 1.Focus on Balanced Nutrition Incorporate a mix of proteins, healthy fats, and complex carbohydrates in every meal. Aim for a well-rounded diet to support overall health and organ recovery. 2.Limit Sugary Foods and Beverages- Avoid high-sugar foods to prevent blood sugar spikes, as the new pancreas needs support for stable glucose levels. Choose natural sweeteners in moderation, like fruits, if needed. 3.Stay Hydrated- Drink plenty of water throughout the day to aid digestion and prevent dehydration. Avoid caffeinated and sugary drinks, as they can stress the pancreas and kidneys. 4. Monitor Portion Sizes- Eating smaller, more frequent meals can help with digestion and avoid overloading the pancreas. Practice mindful eating to prevent overeating. 5. Regular Follow-Up with a Dietitian regular sessions with a dietitian to tailor your diet to your evolving health needs post-transplant.Adjust dietary choices based on lab results and feedback from your healthcare team. #PancreasHealth #PostTransplantCare #BalancedNutrition #HealthyEatingTips #HydrationMatters #MindfulEating #DietitianAdvice #OrganRecovery #StableGlucose #NutritionForLife #transplantcounsellor #counsellor #tc

As busy professionals we have to make nutrition work around our lifestyle, so as much as it’s about what foods we eat, it’s about timing and quantity too.. The majority of people I speak to would probably skip breakfast in a rush to get out of the door due to poor organisation and hitting the snooze alarm.. This probably comes down to sleep and wake up routine and the nutrients that are going in the body, however.. A simple framework I love our CEO’s to follow can be seen below.. (Total calorie example of 2000 and target protein intake of 160g) 20% of calories (400) with 20g of protein for breakfast: 200g 0% fat greek yoghurt, 100g berries, 50g oats - a perfect balance of protein carbs and fibre, and starting the day right to fuel the brain for a busy day ahead.. 30% of calories (600) for lunch with 50g of protein: 200g of cooked chicken, 125g of flavoured rice with vegetables/salad - a small and quick enough to consume lunch to push through the afternoon dip through whole foods.. 40% calories (800) for dinner with 50g of protein: 200g of chicken/fish/5% beef with a source of carbohydrate & vegetables. The combination of which creating a delicious evening meal that helps reduce stress levels and recover from today’s workload, setting you up for a good nights sleep and easy wake up. 10% calories (200) for 40g protein.. This is where the high volume tricks can come in, protein shakes, eggs/egg whites, babble lites, fridge raiders, beef jerky are all sound options.. This structure will really set you up for success, but find something that works for you too.. For more nutrition tips drop me a follow.. . . . #calories #food #macros #healthy #nutrition #performance #CEO’S #directors

When it comes to longevity, you need to make sure you are providing the right nutrition to preserve our healthy bones 🦴⬇️ Experiencing bone loss is a natural part of aging, but eating a well-balanced diet can slow down the process. Here are several nutrients you need to prioritize to keep your bones healthy as you age: Calcium: If you don't get enough calcium from your diet, your body will pull the minerals from your bones. Dairy products are more widely known as being sources of calcium, but other calcium-rich foods include tofu, beans, leafy greens, sardines, bok choy, and plant-based milk. Luckily, many of our Longevity Diet meals contain tofu, beans, and/or dark, leafy greens. Vitamin D: Now, to absorb the calcium from your diet, you need to make sure you are getting enough vitamin D. While you can always get vitamin D from the sun, sometimes that is not always possible, so we need to make sure we are consuming vitamin D-rich foods. These include salmon, tuna, egg yolks, mushrooms, milk, and fortified plant-based milk and cereals. When choosing meals from our Pick Your Own plans, make sure to choose a few of our delicious salmon dishes! Protein: Protein is essential for replacing bone when it is lost, so make sure you are getting enough. The average adult should strive for around 0.36 grams of protein per pound of body weight, while older adults may need to increase the amount to 0.45 grams. That being said, always check with your doctor or Registered Dietitian to determine your appropriate protein needs. Protein sources include meat, Greek yogurt, eggs, tofu, lentils, and almonds. Click below to view our meal plans and make sure you are easily getting in your daily nutrients: https://lnkd.in/g_RKp5TY 📣Read more here: https://lnkd.in/gzS_D6cq #nutritionforlongevity #n4l #health #healthyfood #healthy #food #meal #mealdelivery #delivery #mealplan #mealkit #nutrition #nutrient #bone #tip #calcium #vitamind #protein #healthtip #wellness

Busy week ahead? Don’t let your nutrition take a hit! Here is your meal prep game plan to make your week a little bit easier! 🥚Hard boiled eggs: Perfect for breakfast, lunch and snacks 🥒Sliced veggies: Ideal for quick snacks or adding to lunches and dinners 🥧Homemade muffins: A nutritious grab and go snack 🍚Whole grain like rice or quinoa to toss in lunches and dinners 🥘Protein source: chicken, fish, or beans you can use in wraps, bowls and more. Meal prepping doesn’t mean you have to spend hours in the kitchen! With just a bit of prep, you can create simple, nutritious meals! Need help with your nutrition strategy? Our team of dietitians would love to help! Contact us today for more information. #easymealprep #mealprepmadeeasy #mealprep #registereddietitian #rdtip #nutrition #nutritiontip #healthymeal #healthymealidea #healthysnack #healthysnackidea #nutritionadvice #nutritiousmeal #rd #rdchat #healthyeating #healthandwellness #brampton #toronto

Why Your Salad Might Be Making You Bloat! 🥗💨 Ever wonder why your healthy salad sometimes leaves you feeling bloated? 🤔 You’re not alone! Here are some common reasons why your go-to greens might not be as gentle on your gut as you think: High Fiber Content: While fiber is essential for digestive health, too much of it, especially from raw veggies, can overwhelm your system and lead to gas and bloating. Balance is key! 🌿 Cruciferous Veggies: Broccoli, cauliflower, and kale are nutritional powerhouses, but they can also produce gas during digestion. Try lightly steaming them to make them easier on your belly! 🥦 Dressing Dilemmas: Store-bought dressings often contain additives and sugars that can irritate the gut. Opt for homemade dressings with wholesome ingredients instead! 🍋 Food Sensitivities: You might be sensitive to certain ingredients like dairy in creamy dressings or gluten in croutons. Pay attention to how your body reacts! 🚫🥖 Eating Too Quickly: In our busy lives, we often rush through meals. Eating too fast can mean we’re not producing enough saliva, so we don’t have enough enzymes to digest our food!  Take your time and savor each bite! ⏳ Remember, salads can be a fantastic addition to your diet - if you can actually eat them! In my experience, a leaky gut can really make it difficult to digest raw and cold foods like salad greens! So if you’re struggling with persistent bloating or reflux, it might be time to explore personalized nutrition through Functional Lab work! Drop “READY” below 💬👇 if you want to enjoy your meals bloat-free! #GutHealth #Bloating #HealthyEating #SaladProblems #NutritionTips #SIBO #FunctionalNutrition

How to eat MORE to LOSE weight 👇🏻 but first: if u need help understanding the basics... 📣 COMMENT: NUTRITION and I'll send u my free "Intro to Nutrition" guide ok so here's what most people get wrong: There's a lot of misconception about what this actually means. This does not mean you can simply eat anything you want and still lose weight. It also does not mean you can eat more calories than usual. This simply refers to gravitating towards low calorie, higher density foods that give you more volume to eat for the same amount of calories. For example, you can eat three spoonfuls of ice cream for 100 cal...OR you can eat nearly a half a bag of baby carrots sure, your Chick-fil-A grilled chicken sandwich has a good amount of protein and is a good option for Chick-fil-A but still has about 320 calories for the sandwich ALONE. If you wanted to eat more food and still stay around 320 cal, you could have 2 whole cups of spinach, half a cucumber, 1/2 cup watermelon, 1/2 cup strawberries, 1/4 cup carrots, and grilled chicken breast in a jumbo salad with the same amount of calories. ✨Bonus: fruits and vegetables have a great source of fiber, which will help you stay fuller for longer! Eat more whole foods with more nutrients and watch yourself feel fuller, have less cravings, and reach ur goals faster than ever. NOW GO EAT!! #nutrition #nutritiontips #fatloss #fatlosstips #weightloss #weightlosstips