Wayne Nutritionist

Controlling blood sugar isn’t about what you eat. Sometimes, it’s about what you do - specifically, what you do after you’ve finished a meal.

The NHS recommends the following cholesterol levels (mmol/L):

Result Healthy level

Total cholesterol 5 or below
HDL (good cholesterol) 1 or above
LDL (bad cholesterol) 3 or below
Non-HDL (bad cholesterol) 4 or below
Triglycerides 2.3 or below

Note that these figures are a general guide and individuals may agree on different targets with their health practitioner.

Carrying high levels of LDL cholesterol in your blood increases your chance of heart attack and stroke, whereas higher levels of HDL cholesterol are considered preventative.
The clearance of LDL from blood is accomplished by LDL receptors on the surface of cells.
These bind the LDL particles which are then internalised by endocytosis, a process by which cells absorb external material by engulfing it with the cell membrane.
Several of factors influence the number of LDL receptors on the cell surface and these in turn impact LDL concentrations. Saturated and trans fatty acids decrease receptors.
Soluble fibre and phytosterols increase receptors.

Did you checked yours already?? Get a blood test and find out!

Electrolytes

Electrolytes are minerals in your body that have an electric charge. They play a role in a number of important functions such as muscle contraction, fluid balance and maintaining pH within the body.

Intake of electrolytes

The most common electrolytes are sodium, potassium, magnesium, chloride and calcium. More than enough are consumed in most people’s diet for their needs. Various hormones in the body help regulate uptake of these electrolytes.

Sweat

Sodium is the major electrolyte found in sweat. If your clients sweat heavily during exercise, they will lose electrolytes in their sweat. Electrolytes are critical for allowing cells to generate energy, maintain the stability of their walls and to function in general.

Filtering electrolytes

Your kidneys filter out electrolytes that reach excessive levels, to ensure levels are kept within normal limits.

Maintaining a balance

Maintaining a balance of electrolytes in the body is important because they affect the amount of water in the body, blood acidity (pH), muscle contraction and other important processes. Because electrolytes are lost in sweat they are often included in commercial sports drinks for replenishment.

Maintaining thirst

The inclusion of electrolytes in sports drinks does not appear to have any direct effect on performance, but it does help maintain the thirst mechanism (thus encouraging you to drink more).

Prevention of dehydration and hyponatraemia

Electrolytes such as sodium will encourage your clients to drink more and reduce the risk of dehydration. Sodium taken during exercise will also lower the risk of hyponatraemia.

Foods to lower LDL Cholesterol!

1. Oats. An easy first step to lowering your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram. Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber.

2. Barley and other whole grains. Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.

3. Beans. Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. That's one reason beans are a useful food for folks trying to lose weight. With so many choices — from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond — and so many ways to prepare them, beans are a very versatile food.

4. Eggplant and okra. These two low-calorie vegetables are good sources of soluble fiber.

5. Nuts. A bushel of studies shows that eating almonds, walnuts, peanuts, and other nuts is good for the heart. Eating 2 ounces of nuts a day can slightly lower LDL, on the order of 5%. Nuts have additional nutrients that protect the heart in other ways.

6. Vegetable oils. Using liquid vegetable oils such as canola, sunflower, safflower, and others in place of butter, lard, or shortening when cooking or at the table helps lower LDL.

7. Apples, grapes, strawberries, citrus fruits. These fruits are rich in pectin, a type of soluble fiber that lowers LDL.

8. Foods fortified with sterols and stanols. Sterols and stanols extracted from plants gum up the body's ability to absorb cholesterol from food. Companies are adding them to foods ranging from margarine and granola bars to orange juice and chocolate. They're also available as supplements. Getting 2 grams of plant sterols or stanols a day can lower LDL cholesterol by about 10%.

Ketogenic diets

Ketogenic diets have seen a huge increase in popularity over the past 10 years. A ketogenic diet tvpicallv reduces total carbohydrate intake to less than 50 grams a day and can be as low as 20 grams a day. The aim of a ketogenic diet is to put the body in a state of ketosis.

What is ketosis?

Ketosis is a process that happens when your body doesn't have enough glucose to burn for energy. Instead, it burns fat and makes things called ketones, which it can use for fuel. The level of these ketones in urine can be measured and are an indicator of the degree of ketosis the body is in.

Unlike traditional low carb diets, protein intake needs to be kept to a moderate level on a ketogenic diet and the vast majority of calories should come from fat.

Macronutrient proportions
Generally, ketogenic diets contain an average of 70-80% calories from fat, 5-10% carbohydrate, and 10-20% protein. For a 2000 calorie diet, this translates to about 165 grams fat, 40 grams carbohydrate, and 75 grams protein.

Although ketogenic diets are effective for short-term weight loss, the long term consequences of consuming a diet that consists of over 70% fat are unknown.

Top 10 Pregnancy Superfoods!
Yoghurt is rich in calcium and certain varieties are also fortified with vitamin D. Calcium and vitamin D are essential for healthy bones in both mother and baby.

Berries are full of nutrients including vitamin C, fibre and antioxidants. Antioxidants are important for both the mother's and baby's immunity.
Vitamin C helps with the mother's absorption of iron, and fibre can help prevent constipation, a common problem in pregnancy.

Sweet potatoes are an excellent source of beta-carotene, the form of vitamin A found in vegetables. Vitamin A is essential for thedevelopment of the I baby's heart, eyes and brain. The intake of vitamin A from animal sources needs to be limited during pregnancy as high levels can damage an unborn baby. However this is not the case for beta-carotene.

Salmon the intake of oily fish like salmon does need to be limited during pregnancy, but they definitely shouldn't be avoided completely. Oily fish are rich in omega-3 fatty acids which are vital for the development of the baby's brain.

Broccoli, along with most green vegetables, is a good source of folate, which is essential for the development of the baby's brain and spinal cord.

Oats are high in fibre and low in fat. Unlike some of the other carbohydrate-rich foods, oats release their energy slowly which helps maintain healthy blood sugar levels.

Pulses such as beans, lentils and peas are a great source of protein, fibre, vitamins and minerals. A portion of any of these counts towards the recommended five daily portions of fruit and vegetables.

Rapessed oil healthy fats are an essential part of all diets. Rapeseed oil is packed with heart-healthy monounsaturated fats and has the lowest saturated fat content of all oils. It is also a great source of the antioxidant, vitamin E.
Unlike many other oils, it also contains some omega-3 fats and can be heated to reasonably high temperatures making it suitable for cooking.

Dried apricots are a convenient snack and are a good source of folic acid, iron and fibre.

Water is needed to keep the body properly hydrated, to maintain energy levels and to avoid constipation.

What Is an Avocado?

An avocado is a bright green fruit with a large pit and dark leathery skin. They’re also known as alligator pears or butter fruit. Avocados are a favorite of the produce section. They’re the go-to ingredient for guacamole dips. And they're turning up in everything from salads and wraps to smoothies and even brownies. So what, exactly, makes this pear-shaped berry (yes, that’s right!) such a superfood?

Avocado Nutrition

Avocados have a lot of calories. The recommended serving size is smaller than you’d expect: 1/3 of a medium avocado (50 grams or 1.7 ounces). One ounce has 50 calories.

Avocados are high in fat. But it's monounsaturated fat, which is a "good" fat that helps lower bad cholesterol, as long as you eat them in moderation.

Avocados offer nearly 20 vitamins and minerals. So in a 100-gram serving, you get:

485 milligrams of potassium
81 micrograms of folate
0.257 milligrams of vitamin B6
10 milligrams of vitamin C
2.07 milligrams of vitamin E

Avocados are low in sugar. And they contain fiber, which helps you feel full longer. In one study, people who added a fresh avocado half to their lunch were less interested in eating during the next 3 hours than those who didn’t have the fruit.

Avocado Health Benefits

A healthy lifestyle that includes nutritious food can help prevent and reverse disease. Avocados are a healthy food you can add. The vitamins, minerals, and healthy fats you get from avocados help prevent disease and keep your body in good working order. Avocados may help ward off:

Cancer
Arthritis and osteoporosis
Depression
Inflammation
Digestion
Blood pressure
Heart
Vision
Pregnancy

🥑

A diet rich in vegetables can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check. Eating non-starchy vegetables and fruits like apples, pears, and green leafy vegetables may even promote weight loss.Their low glycemic loads prevent blood sugar spikes that can increase hunger.

Some healthy food chooses for someone who doesn’t have much time and want a quick meal, but also with full of nutritions, low calories, healthy fats, high in protein.

Lowers blood sugar and inflammation in the body, which could reduce your risk of certain chronic conditions like Type 2 diabetes and heart disease.
Is environmentally friendly because it focuses on plant-based and sustainable foods. Focuses on nutrient-rich foods and minimizes or avoids unhealthy. You eat much lower amounts of animal-based foods than you would eat on the paleo diet.”
If you eat pegan:
75% of your diet is plants, including fruits, vegetables, nuts and seeds.
25% of your diet is meats, poultry, eggs and fish (preferably grass-fed, organic or sustainably raised options).
Pegan diet food list: What you can eat
Going pegan means you can eat:
All fruits, with an emphasis on low-glycemic fruits like cherries, strawberries, pears and apples. All vegetables. Dairy alternatives without added sugar like unsweetened nut milk or coconut yogurt. Eggs. Nuts and seeds (except peanuts, which are legumes). Oils rich in healthy fats like avocado or olive oil. Meats and poultry (preferably organic, grass-fed, sustainably raised meats). Sustainably caught fish, especially low-mercury options like anchovies, salmon and sardines. You can also eat minimal amounts of: Black rice. Legumes like beans or lentils. Quinoa.
Sugar or desserts, though these should be very limited.
The pegan diet doesn’t tell you how much you can eat or when. But a pegan diet severely limits or skips certain foods, including:
Bread and most grains like barley, oats and wheat (except black rice or quinoa). Dairy products including milk, cheese, ice cream or yogurt. Foods with added sugar or a high glycemic index. Avoiding sugar and processed foods is another plus for this eating plan. Most People eat too much sugar and processed foods. These foods tend to be low in nutrition.
Risks and drawbacks of the pegan diet
The pegan diet isn’t perfect, however. It cuts out almost all legumes and grains, which are important sources of B vitamins and fiber.
“Fruits and vegetables are great choices — but they can’t give you all the nutrients you need. Make sure you’re getting enough protein, iron and vitamin B12, which are found in meat, eggs and tofu.

Let’s talk about Stress, what does these days for our health.

The Health and Safety Executive states work-related stress, depression and anxiety equates to £3.7b and 13.5m days lost per year in the UK alone.
Being in a stressed state for an extended period has been shown to either cause or exacerbate a number of physiological and psychological diseases and conditions including cardiovascular disease, suppression of the immune system, ulcers and colitis and depression and anxiety disorders.

Stress can also cause:

Food cravings
Poor decision making
Loss of sleep
Changes in eating
Excessive consumption of alcohol
Use of drugs

Stress eating

It's time to consider some patterns of behaviour that can be the result of stress or some other psychological or emotional issues. Let's begin with comfort eating.
The term comfort eating refers to the phenomenon of eating to relieve negative feelings such as depression, anxiety or anger. This is also known as emotional eating or may be referred to as 'stress eating' when it is specifically eating induced by stress.

Binge eating

Stress is also a common trigger of eating disorders such as binge eating. This is the practice of consuming very large quantities of food over a short period of time.
It is estimated that about 50% of people who binge eat have been depressed at some point in their life.

Today is a day of the Product!

Let’s talk about one of my favourite Gluten Free Spaghetti! 🍝

Gluten Free, Perfect for Bolognese or regular spaghetti recipes, Rice & Corn flour are the main ingredients, low in fat and suitable for vegetarians!

Nutrition:

Typical Values - per 75g
Energy 1127/266kcal
Fat 1,8g
- of which saturates 0.6g
Carbohydrate 55.7g
- of which sugars 0.3g
Fibre 2.3g
Protein 5.6g
Salt

Today let’s talk about different diets in the world, what people eat the most and what do the healthiest diets around the world have in common 😊

Mediterranean Diet – Whole grains, legumes, fruits, and vegetables are produced locally. They’re made with traditional preparations, and shared with friends and family. Fish and poultry are consumed in moderation, but meat, sugar, and salt are occasional indulgences.

Traditional Okinawa Diet – This eating plan is a low-calorie, nutrient-dense diet. It focuses on fruits and vegetables with modest amounts of seafood and lean meat. The idea is to eat enough food to feel 80 per cent full, and there is an emphasis on sharing with others.

Nordic Diet – Rich in root vegetables, whole-grain bread, and oily fish, the Nordic diet is high in fiber and protein, but low in sugar. Meat dishes and processed dairy products are limited, but fermented milk and cheese are common ingredients.

French Paradox – Largely built around bread, cheese, and wine, the French diet is high in saturated fats, but limited in terms of portions. The focus is on eating smaller amounts of high-quality food rather than overindulging in unhealthy foods.

West African – Centered on lean meat, vegetables, and cereal staples, the West African diet is low in calories and nearly devoid of processed foods. This diet focuses on traditional preparations of foods like fruit, vegetables, whole grains, and fish.

So as you can see most of the diets have included in their selection are fruits, vegetables, fish, legumes and whole grains. Not much dairy and meat products.

Today Is A Day Of The Product!

I will discuss for one the product I like and I eat quite often!I I will explain what’s good about it and what’s not.

Gluten Free White Seeded Sliced Bread 🍞

High fibre
Low in sugar and saturated fat
Made without wheat
Gluten and milk free
Suitable for Coeliacs and Vegetarians

Serving size: 36g which is contains:

Energy 440kJ
Fat 3.1g
of which saturates 0.3g l
Carbohydrate 16g
of which sugars 0.4g
Fibre 2.9g
Protein 1.4g
Salt 0.26g
Calcium 70.5mg
Iron 1.3mg

I would say brilliant product, who is very low in saturates, low in sugar and salt, has high amount of fibre and strong in calcium and iron! Carbohydrates takes biggest amount of the product, but that’s very normal for bakery products.

It is very enjoyable by anyone who wants to take a bit more care of their tummy or who has intolerance to Gluten. Also vegetarian friendly.

So guys do not hesitate, if you have any questions, just DM or you can ask me questions in a comments below.

Your Nutritionist Wayne 🙏

1. ORGANICS KEEP GMOS OUT OF OUR FOOD

Not only does the organic certification ensure there are no harmful chemicals on our food, it also guarantees that they are not GMOs. Among other things, GMOs are often engineered to be used in conjunction with a single harmful chemical, such as Round Up or Agent Orange. Therefore, shopping organic is taking a stance against the large chemical producing corporations that have polluted the world’s food and fields.

2. ORGANIC FARMING MAINTAINS HEALTHY SOIL

Just how your choices at the grocery store dictate your health, they also dictate the health of the earth. Non organic foods are sprayed with extremely toxic chemicals that kill everything other than the crop itself. This includes the living organisms that a plant needs to grow and make the soil nutrient rich. Once those organisms are killed off they are replaced with synthetic fertilizers made up from… you guessed it, more toxic chemicals.

3. ORGANIC FOODS ARE OFTEN MORE NUTRIENT RICH

Organic foods get their nutrients straight from healthy, rich, organic dirt. If the dirt is healthy then there should be no need for fertilizers. Non organic crops get their nutrients from synthetic fertilizers made from fossil fuels. Years of not replenishing the soil with organic matter forces farmers to add synthetic fertilizers. This leads to nutrient deficient crops grown from the same thing that fuels our cars. We’ll let you make up your own mind on this one.

4. ORGANIC FOODS ARE OFTEN MORE FLAVOURFUL

Just how the meat of a stressed animal is not as tasty and tender as the meat of a relaxed animal (so we hear – we’re actually vegetarian!), the flavour of a stressed crop will not be as good as that of a crop grown with ease. A plant the needs to dig deeper to find the nutrients it needs is stressed and cannot put that energy towards the growth of its fruit.

Different types of vegetarianism, did you know there are so many different types of vegetarianism?😮

There are several types of vegetarian diet with different levels of restriction.

Vegan:

Vegans do not consume any animal products or by-products. This means they do not consume meat, fish, eggs and dairy foods and they do not use honey, beeswax, gelatin or any other animal by-product.

Lacto-ovo vegetarian:

This is the most common type of vegetarian. Lacto -ovo vegetarians do not consume any type of meat or fish. Lacto -ovo vegetarians do consume dairy products and egg products.

Lacto-vegetarian:

Lacto-vegetarians do not eat any type of meat, fish or eggs. Like lacto-ovo vegetarians, Lacto-vegetarians do consume dairy products such as cheese, milk and yogurt.

Ovo-vegetarian:

Ovo-vegetarians do not eat any type of meat, fish or dairy products, however, ovo-vegetarians do consume egg products.

Pescatarian:

While technically not a type of vegetarian, these individuals do restrict their meat consumption to fish and seafood. Pescatarians do not consume red meat, white meat or fowl. They normally consume dairy and eggs. This is considered a "semi-vegetarian" diet.

Flexitarian:

This is an example of a semi-vegetarian diet. These people eat a predominantly vegetarian diet but do eat some meat and fish.

1. Lean Protein
Lean protein sources like chicken, turkey and grass-fed lean beef help keep you full, decrease cravings and stabilize blood sugar, says Feit. Plant-based proteins like legumes, beans and lentils have the same benefits, and they’re high in fiber as well, so they promote satiety.

2. Eggs
Eggs contain almost every essential vitamin (with the exception of Vitamin C), plus minerals like phosphorus, calcium and potassium. Along with being a source of complete protein.

3. Vegetables
Vegetables of all kinds can assist with weight loss, says Feit. For example, cruciferous vegetables like broccoli, cauliflower, Brussels sprouts and cabbage are high in fiber and vitamins and help reduce digestive issues. Meanwhile, dark green leafy vegetables contain protein and are a good source of vitamins, minerals and fiber. And crunchy vegetables like celery and jicama are great low-calorie options for snacking.

4. Avocados
Avocados are totally underrated, says Feit. The fruit is high in fiber and is a quality source of healthy fat, making it a great food for decreasing hunger. But since it is a fat source, avocado is calorically dense, so it’s important to remain mindful of portion size.

5. Berries
Berries are high in fiber, antioxidants and vitamin C—all things that your body needs to function optimally.

6. Nuts and Seeds
Nuts and seeds have different health benefits, says Feit. All nuts are a good source of fiber, protein and healthy fat, and they help decrease hunger. Meanwhile, seeds are a great source of minerals and healthy fat. Watch your portions here, too. One serving of nuts and seeds is equivalent to a quarter cup.

7. Salmon
Salmon is high in protein and omega-3 fatty acids, says Rima Kleiner, registered dietitian nutritionist and founder of wellness coaching company Smart Mouth Nutrition in Greensboro, North Carolina. Research suggests omega-3 fatty acids may help people with weight classified as overweight or obesity feel fuller[2]. And fish in general may help you feel satisfied and fuller longer than other proteins like eggs and beef.

FATS:
People often associate high fat foods with bad health. However, a person needs certain fats to help maintain optimal health.
Fats provide the body with energy and help it carry out a range of functions. However, it is essential to consume healthful fats, such as monounsaturated and polyunsaturated fats and limit or avoid saturated and trans fats.

PROTEIN:
Protein is a macronutrient that every cell in the body needs to function properly.
Proteins carry out a variety of functionsTrusted Source, including:
• ensuring the growth and development of muscles, bones, hair, and skin
• forming antibodies, hormones, and other essential substances
• serving as a fuel source for cells and tissues when needed
A person can take in proteins through their diet.

VITAMINS:
Vitamins are micronutrients that offer a range of health benefits, including:
• boosting the immune system
• helping prevent or delay certain cancers, such as prostate cancer
• strengthening teeth and bones
• aiding calcium absorption
• maintaining healthy skin
• helping the body metabolize proteins and carbs
• supporting healthy blood
• aiding brain and nervous system functioning
There are 13 essential vitamins that nutritionists divide into two groups: fat soluble and water soluble.

CARBOHYDRATES:
Carbohydrates are essential to the body. They are sugars or starches that provide energy for all the cells and tissuesTrusted Source in the body.
There are two different types of carbohydrates: simple and complex. People should limit their intake of simple carbohydrates, such as white bread, pasta, and rice. However, the body needs complex carbohydrates to support the following:
• the immune system
• brain function
• the nervous system
• energy to perform tasks
• digestive function

A well-balanced diet provides all of the:
energy you need to keep active throughout the day
nutrients you need for growth and repair, helping you to stay strong and healthy and help to prevent diet-related illness, such as some cancers
Keeping active and eating a healthy balanced diet can also help you to maintain a healthy weight.

Deficiencies in somebodykey nutrients - such as vitamin A, B, C and E, and zinc, iron and selenium - can weaken parts of your immune system.

More about vitamins, minerals and nutrients

Type 2 diabetes

Maintaining a healthy weight and eating a balanced diet that's low in saturated fat and high in fibre found in whole grains can help to reduce your risk of developing type 2 diabetes.

Heart health

A healthy diet rich in fruits, vegetables, whole grains and low-fat dairy can help to reduce your risk of heart disease by maintaining blood pressure and cholesterol levels.

High blood pressure and cholesterol can be a symptom of too much salt and saturated fats in your diet.

Eating a portion of oily fish - such as salmon and trout - each week can also help to lower your risk of developing heart disease. The high levels of omega-3 fatty acids in oily fish are good for heart health.

Wayne Nutritionist updated their address.

Wayne Nutritionist updated their information in their About section.

Wayne Nutritionist updated their business hours.

Wayne Nutritionist added a button to help you learn more about them.