Everyday Nutrition With Judith

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🍽️ Student Nutritionist | Educating Naija one plate at a time
🥦 Local foods | Simple tips | Healthy living
💌 DM for collab or nutrition talk | Passionate about healthy eating

15/01/2026

PRIORITIZE YOUR HEALTH ✅

*BMR* Basal Metabolic Rate (BMR) is the minimum amount of energy your body needs to stay alive if you did absolutely not...
14/01/2026

*BMR*

Basal Metabolic Rate (BMR) is the minimum amount of energy your body needs to stay alive if you did absolutely nothing all day.

🙅‍♀️Not walking.
🙅‍♀️Not talking.
🙅‍♀️Not studying.
🙅‍♀️Not even digesting food.
Just lying still and breathing.
So yes,you’re thinking correctly

When you say:
My BMR is 1,300 kilocalories. That means I need 1,300 kilocalories just for breathing and all that.
👉 That is correct.

But let’s expand the and all that, because that’s where understanding clicks.

What your BMR actually covers what your body is spending energy on...

Even when you’re doing nothing, your body is working hard behind the scenes.

Your 1,300 kcal/day is being used for:
1. Breathing
Every inhale and exhale uses muscles,your diaphragm and chest muscles are working nonstop.

2. Heartbeat and blood circulation
Your heart beats ~100,000 times a day and Blood is pumped to every organ.

3. Brain activity
Thinking, memory, emotions, nerve signals and your brain alone uses about 20% of your BMR.

4. Maintaining body temperature
Keeping you around 36–37°C
Especially important in cold or heat stress.

5. Organ function
Your liver, kidneys, intestines, lungs are all working:
📌Liver detoxifies

📌Kidneys filter blood
📌Cells repair and renew themselves

6. Cellular maintenance
📌Making new cells
📌Repairing damaged ones
📌Maintaining electrolyte balance.

All of this is happening 24/7, whether you notice it or not.

Oya....
Think of your body like a phone.
BMR = battery drain when the phone is ON but not being used...

Activity calories = when you open apps, browse, watch videos..

Food digestion = charging cost of processing data.
Even when you don’t touch your phone, the battery still drains, right??

Your body is the same.

Your BMR does not include calories for:
✅Walking
✅Cooking
✅Bathing
✅Studying
✅Exercise
✅Digestion of food

That’s why nobody should eat only their BMR calories unless they’re bedridden.

How BMR fits into daily calories ..
Let’s put it together:
BMR → 1,300 kcal
Activity → +300–700 kcal
Digestion (TEF) → +100–200 kcal
That’s how you reach 1,600–2,000 kcal/day in real life.

YAWNING EVEN NOW??Want to know why?Oya slide through... like, comment your views..Thank you 👍
13/01/2026

YAWNING EVEN NOW??

Want to know why?

Oya slide through... like, comment your views..
Thank you 👍

12/01/2026

I got over 100 reactions on my posts last week! Thanks everyone for your support! 🎉

Why Do We Yawn? 🥱 It’s Not About Lack of OxygenMost people think yawning happens because we need more oxygen. Sounds log...
12/01/2026

Why Do We Yawn? 🥱

It’s Not About Lack of Oxygen

Most people think yawning happens because we need more oxygen.
Sounds logical, right?

But science says otherwise.
Researchers tested this idea years ago by changing oxygen and carbon dioxide levels in the air people breathed.
Result?
It affected breathing but not yawning.
Even people with breathing or lung conditions don’t yawn more than others.
So yawning is not about oxygen.
So what is it about?
Yawning is your brain’s reset and cooling system.

When you yawn, you stretch your jaw wide. That stretch increases blood flow to the brain and helps blood circulate back out.
Think of it like stretching your legs after sitting too long,it gets things moving again.
At the same time, the deep breath you take during a yawn helps cool the brain.

Cool air moves across your mouth and nasal passages, carrying heat away similar to how a car radiator works. This is why yawning increases when it’s slightly warm and reduces when it’s too hot or cold.

🥱Yawning also helps your brain switch modes.
🥱From sleep to wakefulness.
🥱From boredom to alertness.
🥱From rest to action.

That’s why you yawn when you’re tired, bored, stressed, or trying to focus.
Your brain is literally shifting gears.

What about contagious yawning?

That part seems linked to empathy and social connection. When you see someone yawn, your brain’s “mirror neurons” activate, making you yawn too.

In animals and humans, this may help groups sync their alertness either waking up together or settling down together.

Yawning isn’t a bad habit or a sign of laziness.
It’s your brain taking care of itself: cooling down, improving circulation, and preparing you for what comes next.

So next time you yawn, don’t fight it.
Your brain knows what it’s doing.

Happy New Year 🎉✨As we step into a new year, may it bring you clarity, good health, growth, and peace of mind.Remember: ...
01/01/2026

Happy New Year 🎉✨
As we step into a new year, may it bring you clarity, good health, growth, and peace of mind.

Remember: small healthy choices done consistently can transform your body, mind, and life.
Let this year be one where you nourish not just your stomach, but your purpose, discipline, and dreams.
Thank you for reading, learning, and growing with me.
Cheers to a year of wellness, wisdom, and wholeness 💚

Everyday Nutrition with Judith
Nourish daily. Live intentionally.

Shout out to my newest followers! Excited to have you onboard! Rhespect Marcus, Esteemed Estelle
01/01/2026

Shout out to my newest followers! Excited to have you onboard! Rhespect Marcus, Esteemed Estelle

Let’s talk about the content of your daily meal... this is where Nutrition Education truly comes in.Every meal you eat s...
26/12/2025

Let’s talk about the content of your daily meal...

this is where Nutrition Education truly comes in.
Every meal you eat should aim for balance.
Not perfection, but balance.

Your plate should try to include:
1️⃣Carbohydrates for energy
2️⃣Proteins for growth and repair
3️⃣Fruits and vegetables for vitamins, minerals, and immunity
4️⃣Fats and oils for absorption of nutrients and body functions
5️⃣And water because without water, nothing works properly

Even if your meal does not meet the full Recommended Dietary Allowance (RDA), what truly matters is touching every nutrient group daily, in the right proportion.

Nutrition is not about eating plenty of one thing and neglecting others.
It’s about putting the right things together.

Many of the health challenges people complain about today such as low energy, frequent illness, poor digestion, weakness often come down to what they eat every day, not magic or bad luck.

You eat every day.
You talk every day.
But when we slow down and truly look at what you eat every day, that’s where the real issues usually lie.

That’s why nutrition education matters.
That’s why we speak.
That’s why we teach.
We are not different from you,we are just informed.
And once you are informed, you can make better choices for your body and your health.

This is Nutrition Education..... empowering you to live better, one meal at a time.

Merry Christmas to My Amazing Health Tribe🎄As we celebrate this festive season, let’s remember to honor our bodies as mu...
25/12/2025

Merry Christmas to My Amazing Health Tribe🎄

As we celebrate this festive season, let’s remember to honor our bodies as much as we honor the joy around us.

Indulge in the flavors, yes, but don’t forget the nutrients your body loves

💚 Hydrate well.
💚 Balance your meals.
💚 Move your body (even a little dance counts!).
💚 Fill your plate with color and life.

May your holidays be full of laughter, love, and the kind of wellness that lasts into the New Year.

Thank you for being part of Everyday Nutrition With Judith

Your health, your happiness, always matters.
✨ Stay healthy, stay happy, and enjoy every bite✨

Slide through to learn more about skipping your daily breakfast
24/12/2025

Slide through to learn more about skipping your daily breakfast

Hey my lovely readers 🥰..Please eat food that your body can digest easily today. Wash fruits properly. If food has staye...
20/12/2025

Hey my lovely readers 🥰..

Please eat food that your body can digest easily today.

Wash fruits properly.
If food has stayed open too long, don’t risk it.
Your health matters.

It’s a season of love, but don’t let excitement make you careless. Food hygiene, clean water, and listening to your body...
20/12/2025

It’s a season of love, but don’t let excitement make you careless.

Food hygiene, clean water, and listening to your body are also acts of self-love.

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