Nutritional Profiling

Personalized Online Nutrition

BUSTING MYTHS: SEA SALT VS. TABLE SALT

MYTH:  Sea Salt is natural so it’s better for you than table salt!

FACT:  Sea salt, just like kosher and gourmet salt, has about the same amount of sodium as table salt.  It is NOT a healthier choice! Too much sodium can be harmful to your health:  increasing blood pressure, water retension etc… The differences between sea salt and table salt are taste, texture and how it’s made.

  • TABLE SALT: mined from dried up ancient salt lakes. Some have iodine (nutrient that helps prevent thyroid disease)
  • SEA SALT: made by evaporating seawater and tastes different depending on where it’s from

 

Whichever you choose, USE LESS!!  For an alternative flavour boost, sprinkle food with orange or lemon juice, garlic, herbs or spices.

SEASALT

Use nutrition labels on food packaging to help you cut down on salt:

  • HIGH is more than 1.5g salt per 100g                 (or 0.6g sodium)
  • LOW is 0.3g salt or less per 100g                      (or 0.1g sodium)

 

It can be confusing trying to eat right and be healthy.  As a Registered Nutritionist I work with client providing counselling and advice as well as personalised nutrition plans.  Whether you are looking to lose weight, want to learn how to eat healthy or have any other nutrition questions please feel free to CONTACT ME.

 

Anna Wojcik B.Sc., M.Sc., ANutr.
www.nutritionalprofiling.com
nutritionalprofiling@gmail.com

BUSTING MYTHS: LOW FAT & FAT-FREE FOODS

MYTH :  If a food is low in fat or fat-free, it must be health !

FACT:  Just because a food is low in fat or fat-free does not mean it’s healthy.  In fact there are a lot of low-fat food choices that are in the market today that are not healthy: candy, pop, low-fat cookies, fat-free frozen treats.  While these foods may in fact have little or no fat, they are usually still high in sugar and calories and offer few, if any, nutrients.  There are, however, some foods that are higher in fat and are health choices: fish, avocados, nuts, seeds and nut butters.

It is important to choose foods wisely:  Read the food labels and consider a food’s overall nutrition content.  Don’t judge a food by fat alone!!

It can be confusing trying to eat right and be healthy.  As a Registered Nutritionist I work with client providing counselling and advice as well as personalised nutrition plans.  Whether you are looking to lose weight, want to learn how to eat healthy or have any other nutrition questions please feel free to CONTACT ME.

 
Anna Wojcik B.Sc., M.Sc., ANutr.
www.nutritionalprofiling.com
nutritionalprofiling@gmail.com

“MAGIC POTION” FOR WEIGHT LOSS!!

Is the long search for a “magic potion” in society’s battle with weight finally over?  Have we found an appetite-control agent that requires no prescription, has no common side effects, and costs almost nothing? So what is this magic weight-loss elixir?  It’s ordinary water!!

Latest studies on water and appetite control have found:

  1. People who drink two 8 oz glasses of water before a meal ate between 75 to 90 calories less during the meal.
  2. People who follow a calorie reduced diet and increased their water intake lost an average of 5 pounds more than the ones that did not increase water.

 

So how doewater images water help with appetite control?  Drinking water may be so effective simply because it’s a zero calorie substance that fills up your stomach!  With a fuller stomach people eat less food and also consume less other high-calorie drinks. CONTACT ME to find out how you can get a personalised nutrition plan that, with the help of water, will keep you full while reducing your weight.

 

 

 

Anna Wojcik B.Sc., M.Sc., ANutr.
www.nutritionalprofiling.com
nutritionalprofiling@gmail.com
 
 

American Chemical Society. “Drink water to curb weight gain? Clinical trial confirms effectiveness of simple appetite control method.” ScienceDaily. ScienceDaily, 23 August 2010. <www.sciencedaily.com/releases/2010/08/100823142929.htm>.

DO YOU SLEEP ENOUGH?

 

We live in a fast paced world and sometimes it seems that there isn’t enough time in the day to accomplish everything.  Sleep often takes a back seat as many people don’t get the recommended 7 hours a night.

So why is it so important to sleep enough?  Sleep plays vital role in…

  • Weight loss
  • Boosting immune system
  • Diabetes
  • Stress
  • General health and wellbeing and much more…

How does insufficient sleep affect all these different areas?  Lack of sleep triggers the imbalance of three different hormones.

  • ↑ Ghrelin – known as the “hunger hormone” which is normally released before meals and decreases after meals.
  • ↓ Leptin – known as the “stop eating hormone” tells the body when you are satisfied and is secreted after meals letting you know you are full
  • ↑ Cortisol – known as the “stress hormone” which is released when you are stressed and stimulates appetite.

When the above hormones are imbalances this causes us not only to be more stressed, but to eat more than our body needs.  Diabetes and weight gain is affected profoundly as people who sleep less not only grab sweet foods to perk themselves up but also have increased cravings for carbohydrates exceeding the amount the body needs.

So if you find that you average 4-5 hours of sleep finding that extra 2 hours to sleep will have a vast impact on your health and wellbeing.    Whether you are diabetic, looking to lose weight or just want to boost your immune system and increase general health.  Don’t put it off any longer your body will thank you for the extra rest!  As a Registered Nutritionist I work with client providing counselling and advice as well as personalised nutrition plans.  To find out more information on natural ways to help when you are having trouble sleeping simply CONTACT ME. 

 

Anna Wojcik B.Sc., M.Sc., ANutr.
www.nutritionalprofiling.com
nutritionalprofiling@gmail.com

 

WHY DIABETICS NEED FIBRE

Consuming more viscous high-fiber foods play a role in not pre venting but also managing type 2 Diabetes.  The sticky fibers within the food help to trap nutrients as they pass through the digestive system, thus delaying their transit and slowing the absorption of glucose.   When glucose absorption is delayed it lowers glucose response.  Lowering this glucose response improves glucose control, reducing the demand for insulin and reducing blood lipid levels; moreover, all of these factors have been found to play an important role in the management of diabetes and coronary heart disease.

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Major food sources of viscous soluble fiber:

  • Whole grain products ( barley, oats, rye)
  • Fruits ( apples, citrus)
  • Seeds, legumes and husks
  • Vegetables (bean sprouts, broccoli, carrots)

 

Although increasing viscous fiber is important in the prevention and management of type 2 diabetes, too much, too quickly is not a good idea.  A slow, gradual increase of fiber will help adjust the GI tract for maximum benefit.  Don’t forget to drink plenty of water as it helps soften the fiber and bulk in up, thus giving fiber its beneficial qualities.

As a Registered Nutritionist I work with client providing counselling and advice as well as personalised nutrition plans. Find out more information about how to plan out your meals to help increase viscous fiber in your diet. Whether you are looking to only increase fiber or are interested in other specialized diets such as weight loss, diabetes,heart health, sport and fitness simply CONTACT ME to find out how you can get started in improving your health. 

 

Anna Wojcik B.Sc., M.Sc., ANutr.
www.nutritionalprofiling.com
nutritionalprofiling@gmail.com

 

 

Augustin, L.S., Franceschi, S., Jenkins, D.J.A., Kendall, C.W.C. & Vecchi, C.L. 2002. “Glycemic index in chronic disease: a review” Eurpean Journal of Clinical Nutrition, vol. 56. pp. 1049-1071.

Weickert, M.O. and Pfeiffer, F. H. 2008. “Metabolic Effects of Dietary Fiber Consumption and Prevention of Diabetes” American Society for Nutrition, vol. 138. No. 3. pp.439 – 442.