Mindful Eating Ph

05/07/2023

✨ Case Report - Pediatric Re**al Prolapse

A mother of a 2 year old boy asked for my help to manage her kid with re**al prolapse with existing inguinal hernia and hemoglobin e trait.
He had a history of picky eating and is terribly crying for discomfort when moving his bowel due to straining and constipation.
He was relatively underweight for his age and because of the painful condition, having no appetite during meals and eventually exibiting signs of low energy levels.

My client (his mom) has been crying anxiously to me over the phone because she was too worried about her kid and that she already contacted 18 nutritionists over social media but to no avail.

☑️ After 1 week in the nutrition management upon attending to the Pedia check, she was so happy to share that the gauze can now be removed in the re**um since it is no longer protuded. The kid is having regular bowel movement and not straining.

☑️ He showed signs of having an increased appetite and being active during playtime.

As a dietitian, these are the moments we know we made an impact not only to our patients but even to their families. 👍

Progress notes: will continue monitoring and offering variety of foods to the patient 🌻✨❤️

#

13/06/2023

✨ Get to know your Dietitian ✨

Hi, I'm Mara Elise Tan, an Accredited Practicing Dietitian (Australia) and a Philippine Registered Nutritionist Dietitian, currently based in Victoria, Australia.

I graduated from the University of Santo Tomas in 2014 and spent most of my clinical career as a Dietitian of the Philippine Army in Fort Bonifacio.

Centered at promoting mindful eating practices, my goal is to engage and empower individuals and communities to choose healthy behaviors, and make informed and sound decisions to improve their quality of life through sustainable proper eating habits and lifestyle modification.

In this platform, I also offer online nutrition consultation and nutrition coaching program, to assist anyone with improving their health and manage their conditions.

I was also invited by students of different Top Universities as Nutrition Consultant and subject matter expert in their webinars.

For more evidenced based and tailored nutrition advice, patient feedbacks and reviews, follow, like and subscribe this page. 👍

12/06/2023

✨ Empowering the next generation of leaders ✨
✨ Collegiate level and private companies ✨

Philippine Association Of Nutrition Omega Chapter
University of Santo Tomas
Bites of Insights: A Sustainable Healthy Lifestyle

Young Hoteliers' Exposition
De La Salle-College of Saint Benilde
Dorm Food Diet: Healthy Options for Students

PhilCare
Activ Nation
Nutrition: A Practical Approach

12/06/2023

☝️ Limit intake of foods and drinks containing added salt.

Lately we have been receiving tons of referrals on Kidney problems and the initial culprit is 𝙃𝙮𝙥𝙚𝙧𝙩𝙚𝙣𝙨𝙞𝙤𝙣.

𝙃𝙤𝙬 𝙙𝙤 𝙬𝙚 𝙢𝙖𝙣𝙖𝙜𝙚𝙙 𝙝𝙮𝙥𝙚𝙧𝙩𝙚𝙣𝙨𝙞𝙤𝙣 𝙬𝙞𝙩𝙝 𝙙𝙞𝙚𝙩?

Research suggests that lower sodium intake, provides a greater drop in blood pressure values.

How do I practically cut my sodium intake?

Try avoiding naturally salty foods and try not adding salt shakers during meals.
It may seem less flavorful but with repetition and habitual practice, our taste senses can start learning new naturally flavored foods.

Explore on 𝙨𝙤𝙙𝙞𝙪𝙢 - 𝙛𝙧𝙚𝙚 spices such as basil, bay leaves, curry, garlic, ginger, mint, oregano, pepper, rosemary and thyme, lemon juice, vinegar or wine during your cooking.

When shopping and cooking:
Look for low-sodium versions of your usuals. Prioritize fresh foods over processed.

Look out for sodium in the nutritition facts. 𝗔𝗶𝗺 𝗳𝗼𝗿 𝗹𝗲𝘀𝘀 𝘁𝗵𝗮𝗻 𝟰𝟬𝟬𝗺𝗴 𝘁𝗼 𝟱𝟬𝟬𝗺𝗴 𝗽𝗲𝗿 𝘀𝗲𝗿𝘃𝗶𝗻𝗴.

Limit those: Preserved meats - salami, hot dogs, ham, luncheon meats, salted pork and sausages, Preserved fish: salted and dried cod, herring, sardines and smoked salmon, Condiments such as stock cubes, seasoned salts, MSG and soy, teriyaki, Worcestershire and barbecue sauces

Focus on fruits and vegetables. Try fruit and raw vegetables over chips, pretzels, salted popcorn, salted nuts and biscuits when snacking.

And a whole lot more...

For more quick and practical tips on managing your health, consult only your registered dietitians.

28/02/2023

📍 Have you ever wondered what a serve of grains and cereals actually looks like?

📍 Do you think you have enough?

📍 What happens if you don't consume enough daily?

Grains and Cereals are major providers of energy in the form of carbohydrates.
Carbohydrate in its basic form is Glucose, which fuels the brain.
If you are feeling 'hangry', maybe you should check if you have enough grains or cereals in your meals. ✅✅✅

For a detailed and customized meal planning, consult only your registered dietitians. ✅

Reference: Nutrition Australia

25/11/2022

✨ Alcohol consumption is part of any country's social culture.🍻

[Research below outlines the Australian study.]

The National Alcohol Strategy 2019–2028 notes that, on average, each person in Australia aged 15 years and over consumed the equivalent of about 2 standard drinks a day in 2017–18.

Over time, there have been significant shifts in patterns of drinking, suggesting that Australians’ attitudes towards drinking may be changing. Study has found that people are drinking less frequently.

The NDSHS survey reported that almost half (48%) of recent drinkers had taken action to reduce their alcohol intake [1]. The main reason given for changing drinking behaviours was for health


𝐈𝐦𝐦𝐞𝐝𝐢𝐚𝐭𝐞 𝐄𝐟𝐟𝐞𝐜𝐭𝐬

Immediate effects are predominantly on the brain, beginning with feelings of relaxation,wellbeing, and loss of inhibitions - affects coordination, speech, cognition and the senses.

While blood concentration increases, people can experience mental confusion, blackouts and loss of consciousness. At even higher levels, alcohol poisoning can be life threatening -inhibition of breathing, coma and asphyxiation.


𝐂𝐮𝐦𝐦𝐮𝐥𝐚𝐭𝐢𝐯𝐞 𝐄𝐟𝐟𝐞𝐜𝐭𝐬

If you are drinking on many occasions over an extended period of time, effects are associated with a range of long-term conditions such as cardiovascular disease, cancer, type 2 diabetes, nutrition-related conditions, obesity, liver disease, mental health conditions, alcohol use disorders and cognitive impairment.

Also, it's effect on the cardiovascular system is complex. In the past, research says that at low levels alcohol may give some protection against heart problems. However, recent evidence may argue - alcohol has been linked to heart rhythm problems and heart failure, and to some types of stroke.

Complex effects on diabetes and the insulin–glucose system. Pancreatic damage from repeated heavy drinking is a well-recognised cause of secondary diabetes.


𝐒𝐚𝐟𝐞 𝐀𝐥𝐜𝐨𝐡𝐨𝐥 𝐜𝐨𝐧𝐬𝐮𝐦𝐩𝐭𝐢𝐨𝐧 𝐚𝐜𝐜𝐨𝐫𝐝𝐢𝐧𝐠 𝐭𝐨 𝐬𝐞𝐫𝐯𝐢𝐧𝐠 𝐬𝐢𝐳𝐞.

☑️ Guideline 1

𝙏𝙤 𝙧𝙚𝙙𝙪𝙘𝙚 𝙩𝙝𝙚 𝙧𝙞𝙨𝙠 𝙤𝙛 𝙝𝙖𝙧𝙢 𝙛𝙧𝙤𝙢 𝙖𝙡𝙘𝙤𝙝𝙤𝙡-𝙧𝙚𝙡𝙖𝙩𝙚𝙙 𝙙𝙞𝙨𝙚𝙖𝙨𝙚 𝙤𝙧 𝙞𝙣𝙟𝙪𝙧𝙮, 𝙝𝙚𝙖𝙡𝙩𝙝𝙮 𝙢𝙚𝙣 𝙖𝙣𝙙 𝙬𝙤𝙢𝙚𝙣 𝙨𝙝𝙤𝙪𝙡𝙙 𝙙𝙧𝙞𝙣𝙠 𝙣𝙤 𝙢𝙤𝙧𝙚 𝙩𝙝𝙖𝙣 10 𝙨𝙩𝙖𝙣𝙙𝙖𝙧𝙙 𝙙𝙧𝙞𝙣𝙠𝙨 𝙖 𝙬𝙚𝙚𝙠 𝙖𝙣𝙙 𝙣𝙤 𝙢𝙤𝙧𝙚 𝙩𝙝𝙖𝙣 4 𝙨𝙩𝙖𝙣𝙙𝙖𝙧𝙙 𝙙𝙧𝙞𝙣𝙠𝙨 𝙤𝙣 𝙖𝙣𝙮 𝙤𝙣𝙚 𝙙𝙖𝙮.


The less you drink, the lower your risk of harm from alcohol.

This guideline applies to most healthy adults; however, there are some people who are at greater risk of alcohol-related harm. Those at greater risk include young adults aged 18–25 years, people aged over 60 years, people with mental or physical health conditions, people with a family history of alcohol dependence, and people who use illicit drugs or take medications that interact with alcohol.

24/11/2022

Why is balance necessary?


A balance of foods with a focus from the essential food groups produce sustained energy and can help you feel fuller for longer. ✅✅✅

10/11/2022

Congratulations to the Young Hoteliers' Exposition of De La-Salle College of Saint Benilde - School of Hotel, Restaurant and Institute of Management for the successful event. One for the books!

Thank you for having us. ✨

20/10/2022

✅ 5 serves a day may seem daunting at first.

BUT here's how easy it can be! 👍

Swipe -> to see what 5 a day can look like! 👨‍🍳

There’s no better time to make a change. 👍

15/10/2022

📍 Have you tried tracking your eating and physical activity choices? Do you know that it can help you to reach your healthy eating and physical activity goals and set new ones?

👍 Benefits:
• Awareness of what you're eating and how active you are
• Helps you understand what leads to your eating and physical activity choices.
• Show you what you are doing well.
• Show you what you can do even better.

✍️ HOW TO:
📍 Keep your diary, journal, checklist or ‘app’ with you.

📍 Record your food intake or physical activity immediately.
It can be hard to remember all the details at the end of the day.

📍 Be accurate about your eating and physical activity. Measure your portion size as often as possible. Describe what you eat as best you can. The more details the better.

📍 Focus on the positive.
Record your successes, no matter how small.
Don’t get discouraged if you’re still trying to meet your goal. Change takes time for everyone.

📍 Take time to reflect. Review your records to look for situations, thoughts or feelings that led to the choices you made.
✅ What did you do well and why?
✅ What did not go so well and why?
✅ What could you do differently next time?
✅ Are there any trends and patterns that you see? Use what you have learned to help you plan ahead for success.

📍A checklist may suit you better than a journal.

📍 Build in daily reminders. For example:
• Add a reminder to your day timer or calendar.
• Share your records with someone you trust.
This will help you continue to track your progress and help you to keep your goal in sight.
Whether it’s a registered dietitian or other health care provider, a family member or a friend, share your progress with others for support and encouragement.

👍Keep yourself motivated! Find the right tracking method for you. If doing one method feels like too much work, switch to a different system.

16/08/2022

📍 Do you find difficulty controlling your blood cholesterol levels ❓❓

📍 You want to try improving your lifestyle but don't know where to start? 🤔

✨ Check out this fact sheet from the British Dietetic Association. 👇👇

06/08/2022

People who always sprinkle salt on their food are at a 28% higher chance of dying prematurely according to the European Society of Cardiology.

"About 80 per cent of that daily intake comes from processed foods and 20 per cent from salt used at the table or in home cooking." - Food Standards Australia New Zealand

Find out more from this article 👇👇

Compared to people who never or rarely add salt, people who always sprinkle salt on their food have a 28 pe...

28/07/2022

❌ FALSE ❌

Carbohydrates must be included in a healthy diet as an IMMEDIATE ENERGY SOURCE.

Try choosing WHOLEGRAIN foods over refined grain carbs.

Swap your:

👉 White rice ❌ for brown rice ✔️
👉 White bread ❌ for wholegrain bread ✔️
👉 White flour ❌ for wholemeal flour ✔️
👉 Highly processed breakfast cereal ❌ for oats ✔️
👉 Water crackers ❌ for wholegrain crackers ✔️

❌ FALSE ❌

Carbohydrates should be eaten as part of a heart-healthy diet 🍞❤️ What is more important is choosing WHOLEGRAIN foods over refined grain foods. Wholegrain foods are important sources of fibre, vitamins and minerals. The fibre in wholegrains can help reduce and regulate your cholesterol.

Try these swaps...

👉 White rice ❌ for brown rice ✔️
👉 White bread ❌ for wholegrain bread ✔️
👉 White flour ❌ for wholemeal flour ✔️
👉 Highly processed breakfast cereal ❌ for oats ✔️
👉 Water crackers ❌ for wholegrain crackers ✔️

Learn more about wholegrain foods here: https://fal.cn/3pq4O

27/07/2022

Are you having difficulties on achieving your vegetable requirements?

and you don't how a serving looks? 🤔

check out some powerful resources below from Nutrition Australia

👇👇👇

14/07/2022

📍 Question: My p**p is always hard and dry and I'm always straining. Should I be alarmed? 😩
What is a regular bowel habits?
Having regular movements usually indicates good bowel function. Good bowel function is one good sign of healthy eating habits and a healthy lifestyle.

Regular doesn't always mean daily habitual motions but more of having soft yet well-formed stools that are easily passed. It can happen 1–3 times a day to 3 times a week usually shortly after a meal but depends from person to person.


What are the signs of a good bowel function in adults?

One should be able to:
- hold on shortly after you feel the first urge to go to the toilet
- pass a bowel motion within like a minute of sitting down on the toilet
- pass a bowel motion easily and without pain – you shouldn’t be straining on to pass a bowel motion that is hard and dry
- completely empty your bowel when you pass a motion – you don’t have to return to the toilet soon after to pass more.

What about if I lack control?
Some people may have poor bowel control, or faecal incontinence. They pass motions at the wrong time or in the wrong place. They may also pass wind when they don't want to.

About 1 in 20 people experience poor bowel control and it affects both men and women. It's more common in older adults, but the young can also have it.

What should my stools look?
The type of stool depends on the time it stays in the colon. After a motion, what you see in the toilet is basically the result of your diet, fluids, medications and lifestyle.

Use the Bristol Stool Chart to check the type of stool you produce. This chart shows seven categories of stool. Every person has different forms but try to achieve soft and easy to pass – like types 3 and 4 below.

What is normal using THE BRISTOL STOOL CHART?
✅ Type 1-2 - indicate constipation
✅ Type 3-4 - ideal stools, easier to pass
✅ Type 5-7 - indicate diarrhoea and urgency

This chart is used by medical professionals but it can be used by anyone wanting to monitor and improve their bowel movements.


Reference:
https://www.continence.org.au/bristol-stool-chart
https://centreforgastrointestinalhealth.com.au/resources/understanding-your-stool/

13/07/2022

Fibers in general makes a good bowel muscle tone. 👌

How to increase fiber in your daily meals?

👇👇👇

A gastroenterologist explains the difference between soluble and insoluble fiber, what each is good for, and the best sources of both.