Gayane Nutrition

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Sverige
Stockholm
Gayane Nutrition

Näringsfysiolog, leg. dietist och PT som hjälper dig att uppnå dina hälsomål, en gång för alla!

24/03/2022

Did you know your genes determine if you need more vitamin B12 or not?

▫️Vitamin B12, also called ”cobalamin” is important for normal brain functioning and for the nervous system. Vitamin B12 is also involved in the red blood cell formation and aerobic capacity.

🔸If you are deficient in vitamin B12 you can feel tired, weak, have pale skin and become more irritable. Since B12 is involved in the red blood cell formation it might also impact your aerobic performance.

✔️There is research supporting that some individuals are at a greater risk of B12 deficiency because of the FUT2 gene. If you have the GG or GA variant of the gene, you have an elevated risk of B12 deficiency, especially if you are vegetarian. If you have the gene, it is very important that you get 2,4 mcg B12 daily and focus on eating foods with a high bioavailability of vitamin B12 (foods with a form of vitamin B12 that your body uses more effectively). If you are vegan you need to take a supplement since B12 is only found in animal source foods.

✨Nutrition should be personalized, not general.

17/03/2022

Smoothies are a great way to add a bunch of nutrients into your diet! They have been a staple in my diet for the past couple of years because they are very versatile plus a win-win since you are staying hydrated at the same time. Some of the tricks to add more nutrition is to add some kind of leafy greens and some type of seeds or nuts for healthy fats and fiber.

Here are some ingredients that goes into one of my favorite smoothies:
▫️Frozen strawberries
▫️Frozen spinach
▫️Frozen banana
▫️Frozen orange
▫️Chia seeds
▫️Flaxseeds
▫️Hempseeds
▫️Water
▫️Walnuts

15/03/2022

What’s the deal with your blood sugars?

How you choose to eat (and drink) will affect something called your ”blood sugars”.

Why is this important and why should you care? Well, because it plays a role in losing weight, weight management, your focus, energy levels, cravings, mood and inflammation.

Typically when we eat we see a spike in our blood sugars (marked in red), this spike we see here is a ”high mountain”. However, it is better for the body to have a ”low mountain” (marked in green). In order words we want a slow rise in our blood sugars and a small mountain while avoiding large mountains. This helps in stabilizing your blood sugars and can help with weight loss, energy, cravings, mood, and focus. Who would not want that?

This is some of the things you can do to improve your blood sugars:
▪️When you do eat carbs, switch out white processed flour to whole wheat or whole grains instead.
▪️Cut back or skip on added sugars.
▪️Focus on fiber rich foods such as vegetables, fruits, whole grains, beans, lentils etc.
▪️Eat protein, healthy fatsh, complex carbs with your meal aiming for a more balanced meal.
▪️Drink water instead of soda or other sweetened beverages.
▪️Manage stress levels since they can cause a spike in blood sugars although you have not eaten anything.

14/03/2022

Do you have a ”solid ground” when it comes to your nutrition?

Nutrition for me is like building a house, you need to have a foundation or a ground to stand on before you build the roof. Often times, many focus from the top on small details for example which supplement they should take when they really don’t have a solid foundation to stand on.

We need build from the bottom up, starting from the individual in focus. What are their goals? What is their lifestyle like? What do they need in order to succeed? How are they different? How is their current health status? How about health history? What does their blood work look like? These are just some questions but there any many more that needs to be adressed. From here we need to identify food habits and behavior, because we all know this is what makes all the difference in the world for long-term results. We cannot give nutritional advice if we know nothing about the person and their background. Then, we focus on nutrition and hydration.

In other words, build your house with a solid ground in which you can rely on. Nutrition is something you will have to deal with for the rest of your life, what you do everyday matters for your physical and mental wellbeing.

10/03/2022

The Nutritionist Association featured and asked me 7 questions. My answers are posted on their website! Click on the tag in this post and their link in bio ✨

07/03/2022

Do you know if you are a ”slow metabolizer" of caffeine or a ”fast metabolizer”?

This has nothing to do with how you feel after consuming caffeine and the only way to find out is through a gene test.

Why is thing important?

Well if you break down caffeine slow and consume too much of it it can increase your risk of heart attack and elevated blood pressure. In this case, you should consume less than 200 mg per day.

If you are a fast metabolizer you can consume caffeine but you still don’t want to over do it and consume less than 400 mg per day.

If you are pregnant you should limit your caffeine intake to less than 200 mg either way.

Caffeine can be found foods and drinks such as coffee, tea, chocolate, cocoa and energy drinks.

The research in nutrition and genetics is emerging and is it amazing of how much is happening! Like I always say, nutrition should be personalized and we are not all the exact same, you can learn what works best for you through a simple gene test and tailor so you leave all the question marks behind and know what is right for you.

23/02/2022

There are many things I’ve learnt about health becoming a mother and the list is long. One of the most important things I’ve learnt is doing what I can with what I have since many parents can relate that time for yourself becomes less.

For me, nutrition is high on the priority list and I believe we put the time into the things that are important to us. We all have time, it is just about what we choose to prioritize. For me good nutrition keeps me energized, focused and it gives me nourishment to do the things I want in life. I also know whatever I eat will set an example for my daughter. Therefore I do care about setting an example of having good eating habits and a healthy relationship with food.

Here are some of the things I do to keep up with my nutrition and exercise to the best of my abilities:
▪️I still prepare majority of my meals at home so I can focus on nutrient rich foods. I really try to stay away from eating out too often.
▪️I accept that I will eat prepared foods or eat out at times and I’m okay with that but still try to make healthy choices.
▪️I include veggies and fruits in my diet on a daily basis, at least 2 times a day.
▪️I always have healthy snacks with me, in my bag or at my work which keeps me energized and on track.
▪️I exercise even if it’s a couple of minutes rather than not doing anything at all.
▪️I vary my food intake quite a bit so I don’t get bored.
▪️I try to stay hydrated (although it definitely is harder when the weather is cold).
▪️I still focus on being consistent with my nutrition rather than relying on short term solutions, always.

24/01/2022

Does exercise help with my HDL cholesterol the "healthier" cholesterol?

You have been told your cholesterol levels are elevated, in particular you might see in your blood results that your HDL cholesterol is lower than the reference range. Hopefully your doctor does not only prescribe medication but talks to you about your lifestyle in particular your nutrition and exercise.

From working with patients I have noticed that some respond better to exercise than others when it comes to raising their HDL. Well, there is an explanation for that. Some people respond better to raising their HDL cholesterol through exercise because of their genes, specifically a variation of the LIPC gene. One in three carry the TT or CT variation of the LIPC gene which means they have an enhanced ability to increase HDL if they do regular physical activity. So if you are having trouble raising your HDL, this could be one factor and you might want to focus even more on your dietary changes. Either way we should still continue with exercise because it impacts our wellbeing and health in so many other ways but you can focus on effective interventions depending on your genes so you get the actual results you want! Also, remember cholesterol is not the enemy, we need it for our bodies and it is crucial but we need it in the correct ratio and balance.

23/01/2022

Can my DNA tell me more about how I should eat?

Yes! As a dietitian and nutritionist, I do believe we can tailor our general nutrition recommendations to a more personalized approach. The science is already out there and I want to offer the best services I can for my clients. I offer DNA testing, which is developed by world-renowned Harvard educated professors at the University of Toronto, and you can get information about your genes and your bodys unique information for a more personalized approach.

What is different with this DNA test:
▪️First and foremost, it has evidence to back it up!
▪️It is developed by the researchers themselves
▪️It looks at 70-77 different genes specifically focused on vitamin and mineral metabolism, food sensitivities and intolerances, weight management and body composition, eating habits, exercise physiology, fitness, hormone metabolism and methylation
▪️You can’t order this test online, unlike many other DNA test sold online which looks at far less genes and not as in depth when it comes to the nutrition part. You can however, get it through a healthcare professional such as myself and I am the only one who offers it in Sweden so you can also be confident in interpreting the results.

If you want to stop googling and guessing, save time and feel confident in understanding what you need to focus on then this is definitely for you. If you are interested send me a message through my website of have any questions, you can schedule a complimentary 10 minute call which you can do directly through my website under ”book”.

Let´s focus on personalized nutrition just for you!

21/01/2022

As a nutritionist and dietitian I often get asked too many times if something is healthy or not. This is very important of course however working with clients or patients I do notice many forget about HOW we eat is equally as important especially if we are talking about long-term results. Different factors matters such as when you eat, how often, which combinations of foods, your relationship with food, mindfulness and your way of eating for example eating fast, not chewing well etc. is very important as well. This along with what we eat makes the real difference.

Therefore, focus on what and how you are eating for long-term results!

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Styrmansgatan 7, Östermalm
Stockholm
11454

Telefon

+46790161240

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http://www.gayanenutrition.com/

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