NutritionCrown

09/06/2025

Food guilt creates more harm than occasional treats.

▶ Stress raises cortisol levels.
▶ Guilt triggers binge eating cycles.
▶ Shame destroys healthy relationships with food.
▶ Restriction leads to overeating later.

Balance beats perfection every time.

09/06/2025

Imagine this: You're at a family dinner, and everyone's avoiding the rice like it's poison.

Yet your grandmother lived to 95 eating rice every single day.

Somewhere along the way, we got brainwashed into fearing entire food groups.

Here's the truth: Rice, potatoes, and bread aren't your enemies.

These foods have literally sustained human civilization for thousands of years.

The real problem? We're eating too much of everything - not just carbs.

When you eat a massive plate of pasta with garlic bread and wonder why you gained weight, it's not the carbs - it's the portion size.

Start with reasonable portions, and watch how your relationship with food transforms.

Carbs give you energy, fuel your brain, and help you feel satisfied after meals.

What's one carb you've been avoiding that you actually miss eating? Let's talk about bringing balance back to your plate! 👇

09/06/2025

29/07/2024

Are you struggling with high blood pressure?

You're not alone. 47% of adults in the United States are dealing with hypertension.

In this case, include potassium-rich foods like bananas, sweet potatoes, spinach, avocados, and white beans into your diet.

According to a study published in the Journal of the American Heart Association, increasing potassium intake by 1,600 mg per day can lower systolic blood pressure by 4.8 mm Hg.

You can easily add these foods to smoothies, salads, or as side dishes.

Also, try to avoid sodium-rich foods like canned soups, deli meats, pickles, salty snacks, and fast food from your diet.

According to a study published in Circulation, reducing sodium intake by 1,000 mg per day can lower systolic blood pressure by 5.39 mm Hg.

Instead, go for fresh herbs, spices, and lemon juice for flavoring.

You can experiment with homemade seasonings to enhance your meals without added salt.

On top of that, aim for 150 minutes of moderate-intensity aerobic exercise per week and practice stress-reduction techniques like meditation or deep breathing exercises.

Do you know high blood pressure is both preventable and manageable with the right medical intervention, proper nutrition, and a healthy lifestyle?

Remember, small changes can lead to big improvements in your health. You've got this!

If you have any doubts or questions about managing hypertension, feel free to comment.

And if you need a customized meal plan for your health, DM me.

28/07/2024

Are you struggling with low immunity?

Try to include antioxidant-rich foods like berries, citrus fruits, and leafy greens.

Because, they have vitamin C and according to a study published in the Journal of Clinical Medicine, consuming 200mg of vitamin C daily reduced the duration of common cold symptoms by 8%.

This will boost your immune system's ability to fight off infections.

You can eat a variety of these foods throughout the day, aiming for 5–7 servings.

However, if you experience frequent or prolonged illnesses, see your doctor.

Remember, a weak immune system is preventable, and you can strengthen it with the right guidance.

If you have any doubts/questions about this topic, feel free to comment. And if you need a customized meal plan for your health, DM me.

27/07/2024

Diagnosed with type 2 diabetes?

Avoid sugary drinks like sodas and packaged fruit juices.

Because, according to a study published in Diabetes Care Journal, cutting out one sugary drink per day can reduce diabetes risk by 14%.

Any doubts? Drop it here!

24/07/2024

Are you on tirzepatide and unsure about what to eat?

As a nutrition coach with 7+ years of experience working with many tirzepatide patients, I've seen the power of proper nutrition firsthand.

In this video, discover the top 3 best and worst foods for tirzepatide users, plus tips for maximizing your results.