Itura Health

01/24/2025

05/28/2024

Who's hungry?

What if I told you that eating healthy while including boat loads of fruits and vegetables is not only possible but enjoyable?

What if I told you this lifestyle of plant-centered living might be the solution to your health problems and can help you achieve your weight loss goals?

Today, I made a completely raw (uncooked) meal using plant foods. And it was incredibly tasty and satisfying. Eating salads doesn't have to be boring. They can be consumed in a variety of ways. Have you tried making a salad wrap or burrito using collard green?

If you haven't given it a try, you should. Make sure to pair it with a tasty dressing. In addition to veggies, you can also stuff it with other plant foods like rice, quinoa, beans, and tofu.

Take a listen to a LIVE I did on FB. I am sure it will be helpful to you.

https://www.facebook.com/share/v/xysPr1QrKE7qgvzr/?mibextid=oFDknk

Wishing you good health!

05/28/2024

https://www.facebook.com/share/v/Aidbf7LvtdbMSgvs/?mibextid=qi2Omg

Today, I shared what I had for breakfast - a big bowl of fruits! Although pictures here is a strawberry smoothie topped with fresh blackberries (yum!), I actually had a mango fruit cocktail.

Many people are afraid to consume fruits because of what they've heard fructose (a simple sugar found in fruits) does to the body from weight gain to Diabetes to fatty liver disease and so on. The truth is that (and we know this intuitively) that fruits and vegetables are good for us.

We are avoiding foods that have the ability to keep us healthy and free from disease. Don't be swayed into believing fruits are bad for you. They are matures gift to us, prepackaged with fiber, water, vitamins, minerals, and phytochemicals.

Listen to my FB Live on this topic using the above link to go to FB @ Teju Williams.

Wishing you good health!!

02/06/2024

Green smoothie for the win EVERYTIME! A lot of people overthink how to make a green smoothie. It's really simple...
1. Add your green of choice i.e. spinach, kale, lettuce
2. Add your fruit/fruits of choice i.e. banana, mango, pinneapple
3. Add you liquid of choice i.e. coconut water, plant-based milk, or simply water

*Optional- dates (for extra sweetness, fiber, iron)
*Optional- hempseed, flaxseed, or chia seeds (for additional omega-3, fiber, and protein. However, use judiciously)

I do not recommend you add nut butter like almond butter or avocado, which is very common in many green smoothies. The reason for this is that you are likely consuming more fat than is necessary.

We want to keep our percentage of fat to below 15% if generally healthy or 10% of total calories if you have a chronic disease. Furthermore, fruits and vegetables contain some fat, though they are small in proportion to the amount of fat found in nuts/seeds. Avocados are a fruit, but more than 50% of its calories come from fat.

Tips:
1. When using bananas (which is my personal favorite), use a combination of frozen and fresh. Make sure they are speckled.
2. If you can get your hands on fresh coconut water, try it
3. Try to rotate your greens and focus on soft tender greens for easier digestion
4. Play around with fresh and frozen fruits for a creamier texture
5. Don't add too much liquid - it may dilute the natural sugar and sweetness of your smoothie. If it is not sweet enough, add in some pitted dates.

Remember... natural sugar is unrefined carbohydrate and thus high-quality. It comes pre-packaged with nutrients, including fiber. So don't believe the nonsense about avoiding fruits because it contains "sugar."

01/23/2024

Day #23 of Low-Fat Plant-based Nutrition Challenge

This veggie burger is perfection! and I demonstrated how to make this easy vegan plant-based burger using simple ingredients. Follow this link to watch

https://fb.watch/pLKN6ZSCyi/?mibextid=2JQ9oc

Even my daughter loves it, and that is saying a lot 🤗. Give it a try!

The burger was adapted from the Food Revolution Summit in 2021

Blackbean Burger:
- 1 C short grain brown rice (I used millet)
- 1 1/2 C black beans, cooked (I'm sure you can use chickpeas)
- 1 C raw walnut, highly toasted and cooled down
- Vegetable broth to sautee onions - use about 1/2 an onion
- 1 Tbsp chili powder
- 1 Tbsp cumin
- 2 Tsp smoked paprika
- 1 Tsp garlic powder
- 1/2 - 1 tsp salt (I used 1 tsp since I use it as a burger)
- 1/3 C flax meal or oat flour (I omit this since mine was pretty dry. It is a bit fragile when baking, but just be gentle with it). You can also put in a freezer for 20-30 min, and that will help it hold its shape better during the baking process.

Directions:
1. Process walnut with all spices in a food processor until it turns to a fine meal.
2. Sautee onions in broth until translucent
3. Mash black beans, add Sautee onions and walnut meal. If using flax meal or oat flour, you can add it here
4. Mix well, then form into 9-11 balls and press down with back of measuring cup or hand.
5. I bake at 350 degrees for 30 min, flipping at the 20 min mark. You can also pan fry without oil for 2-3 min on each side using a nonstick pan.

They freeze well. I hope your family loves it!

01/22/2024

Join me for an enlightening Instagram live with tomorrow, 1/23/24 at 10 am cst. You don't want to miss this! Share with everyone you know who is dealing with type 2 diabetes. For most, it is a completely reversible condition ONLY if you address the cause.

I look forward to interacting with you!

Wishing you good health!

--
Dr. Teju Williams
Itura Health

01/02/2024

Stop procrastinating and start living out the life and health you have always wanted and desire. Join and I as we walk you through these next 30 days, eating a low-fat plant-based diet. This is not a diet per se. It is a lifestyle. It is the only nutritional protocol used therapeutically to effectively reverse chronic conditions such as type 2 diabetes, high blood pressure, obesity, and so much more. Without any of the side-effects commonly seen and experienced with other protocols.

You have nothing to lose and everything to gain. Learn how you can take back your health, feel, and look better.

Join us daily (except Saturdays) for our daily LIVE. We will provide you with all you need to understand and implement this lifestyle. Each LIVE can be listened to on IG and/or on FB.

DM me with questions! Wishing you good health!!

12/31/2023

We are hours away from the New Year 2024. What are your New You Resolutions??

Do you want to:
- get healthy
- lose weight
- heal from type 2 diabetes
- improve your blood sugars as a type 1 diabetic
- decrease your blood pressure

If you are ready to PRIORITIZE YOU, this next 30-day low-fat plant-based challenge is for YOU!

Despite what you may have been told by your doctor, family, or friends, all of these conditions listed can be REVERSED! Yep, it's true! BUT to achieve reversal or significantly decrease your need for drug medications, you have to be an active participant.

Medications don't heal. They merely address symptoms. They don't deal with the root cause. YOU must take charge of YOUR health. Doctors can help, but they can't do the work for you.

Come along with us the month of January as we show you just how easy, fun, and life-changing taking charge of your health can be. All you have to do is commit to 30 days of plant-centered eating with an emphasis on low-fat. This is truly key.

Join my colleague (Dr. Daphine Kaniaru) and I every day for a short LIVE where we discuss how to be successful on this lifestyle as well as tips to making this new-found lifestyle enjoyable. There is nothing you have to do, just simply commit and show up daily for our discussion.

We would love to hear from you so feel free to DM me with questions. Happy New Year!

12/26/2023

Merry Christmas!!🌲

As you plan and anticipate the New Year, make it a point to prioritize YOU! Believe me when I tell you good health is often taken for granted until it becomes threatened with illness. Take the necessary steps, get educated, and do the work - it will be worth it in the end.

If you need help and are especially dealing with type 2 diabetes or obesity, use the link in my bio to schedule a FREE call and learn why Itura Health Nutritional Coaching Program is right for you! You will learn how education surrounding diet and lifestyle change is the tool you need to reverse most chronic conditions, including type 2 diabetes.

Wishing you good health!!