November 2019
Enlightenment towards healthy dietary lifestyle
Germaine Guy “People think that I just write meal plans for a living.�
November 2019 www.enllightenmentmag.blogspot.com
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Editorial
CONTENT 3 From the editor in chief 6 Get To Know Germaine Guy
4 Nutriterian Diet 12 Understanding Stress and nutrition
14 Top Ten Fruits to try this month. 16 Nutritional benefit of Cucumber 19 Recipe: Potato and Egg Frittata
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enlightenmentmag November 2019
Publisher
Olayemi Michael
Editor in Chief
Popoola Faramoluwa
Nutrition Editor
Omolabi Elizabeth
Art and Design
Oladimeji Olawale
Contributing writers
Akinyemi Jumoke Olayemi Michael Omoyayi Asiat Obeta Joy
Woah, it’s hard to believe it’s October already. Is it just me or does the year seem to be in a hurry. Maybe time finally picked up on man’s impatience or is it the other way round? Soon the trees will show us the beauty of letting dead thing a go and I guess that’s what Autumn is all about for me. Giving myself a chance to grow, letting go of regret, mistakes and investing more in who I am and who I want to be. In any case nobody can achieve this without a good diet, which is why I’m super excited about being on this project. Working with dedicated talented minds to keep alive a platform that literally brings life to it’s readers. This months editions couldn’t have happened without you guys And of course to our readers, let’s make history together.
www.enlightenmentmag.blogspot.com
Popoola Faramoluwa Editor-in-Chief November 2019 www.enllightenmentmag.blogspot.com
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You need to know Nutritarian Diet Nuts, seeds, and avocados (10–40%). You should eat at least 1 ounce (28 grams) per day, but no more for those aiming for optimal weight loss. Whole grains and potatoes (20% maximum). If you’re following this diet for weight loss, limit cooked starches to 1 cup (150–325 grams) daily until you reach your ideal body mass index (BMI). Non-factory-farmed animal products (fewer than 10%). This category includes meat, dairy, eggs, fish, and seafood. You’re advised to eat fewer than 8 ounces (225 grams) per week. Minimally processed foods (fewer than 10%). This category includes tofu, tempeh, and coarsely ground or sprouted whole-grain breads and cereals.
What is nutritarian diet ?. The Nutritarian Diet was created in 2003 by family physician Joel Fuhrman in his book “Eat to Live.” It’s largely plant-based, glute free, low-salt, and low-fat. It limits processed foods, instead promoting nutrient-dense, minimally processed ones. The Nutritarian Diet, also referred to as a nutrient-dense, plant-rich diet (NDPR diet), promises impressive weight loss and several other health benefits.
Sweets, processed foods, and factory-farmed meat and dairy (minimal). You should eat these foods rarely or not at all.
The Nutritarian Diet also discourages snacking and encourages you to replace one meal per day with a vegetable salad topped with a nut- or seed-based dressing. Additionally, it minimizes salt intake to fewer than 1,000 mg per day. Processed foods, refined carbs, oils, sugar, soda, fruit drinks or juices, white flour, and all The Nutritarian Diet’s central premise is that the amount of nu- factory-farmed animal products are largely trients you consume per calorie predicts your weight and in- banned. fluences your long-term health. Therefore, it’s designed to be nutrient-dense by promoting whole or minimally processed foods and limiting processed ones. Although the Nutritarian Diet doesn’t restrict your calorie intake, it sets a percentage range of By your total calories that each food group should provide per day ( Olayemi Michael E-mail : olayemimg@gmail.com Vegetables (30–60%). You can eat unlimited quantities of vegetables, though raw veggies should comprise at least half of your total vegetable intake each day. This category excludes potatoes. Fruits (10–40%). You’re meant to have at least 3–5 servings of fresh fruit daily. Beans and other legumes (10–40%). This equals at least 1/2 cup (85 grams) daily.
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enlightenmentmag November 2019
November 2019 www.enllightenmentmag.blogspot.com
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My biggest challenge is trying to convince people that living a healthier life requires a complete lifestyle change instead of a quick, fast approach
‘‘‘‘‘‘ Germaine Guy
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enlightenmentmag November 2019
Get To Know
Germaine Guy About Germaine Guy, MS, RD, CSR, LDN is a registered dietitian and certified personal trainer passionate about health, nutrition, and living a balanced life. He specializes in weight loss management, renal nutrition, sports nutrition, and whole plant based eating. Germaine strives to approach each person as an individual and embraces a positive, non-judgmental attitude while working with clients to achieve optimum health. Germaine loves teaching about nutrition and has spoken locally at health fairs and high schools on a wide variety of topics.
RDN
Education • Louisiana State University (2008-2012) – Bachelor of Science in Nutrition/Dietetics • Southern University (2012-2013) – Dietetic Internship • Louisiana Tech University (2016-2018)- Master of Science in Nutrition/Dietetics Certifications • Registered/Licensed Dietitian for the state of Louisiana • Board Certified as a Renal Nutrition Specialist (CSR) • American College of Sports Medicine Certified Personal Trainer
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INTERVIEW Why did you become a RD? I started lifting weights at the age of 13 to help me develop physically for high school football. After reading fitness magazines and browsing the internet, I discovered that the food I put in my body could either positively or negatively impact my athletic performance. The first dietary changes I made were giving up soft drinks and eating fast food. After those changes, I immediately noticed a significant change in my physique and athletic performance. When I got to college I chose to major in nutrition/dietetics because of my strong interest in nutrition from my years of weight lifting in high school. What area of dietetics do you work in? I recently started a new job as an outpatient dietitian for military veterans. Prior to this new job, I worked in a hospital as a clinical dietitian and at a dialysis clinic as a renal dietitian. How would you explain what you do? I counsel military veterans one on one or in groups about how to lose weight or manage diabetes through diet. What has been your career path? I earned my bachelor’s degree in nutrition/dietetics from Louisiana State University in 2012. After graduating I got accepted into a 9-month dietetic internship. Upon completing my dietetic internship, I passed the registered dietitian exam. In 2015, I decided to go back to school and earned a Masters Degree in nutrition/dietetics. In an ideal world, what does the industry look like 5 years from now? In 5 years, I would like to see the industry promote a diet that is more centered around whole plant-based eating. Whole plant-based eating is not just good for the health, but will have a positive impact on the environment by eliminating thousands of tons of carbon emissions. What misinformation about RDs would you like to clear up? That nutritionists and dietitians are the same thing. All dietitians are nutritionists, but not all nutritionists are dietitians. The roles of registered dietitians are a lot more regulated than that of a nutritionist. For instance, in the United States all dietitians are required to earn at least a bachelor’s degree in nutrition/dietetics from an accredited university and complete supervised and monitored dietetic internship. After completing an internship, a national examination must be passed and 75 continual education hours must be obtained every 5 years to practice as a registered dietitian.
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enlightenmentmag November 2019
“People think that I just write meal plans for a living.�
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Germaine Guy
November 2019 www.enllightenmentmag.blogspot.com
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“My favorite meal is black beans and brown rice with a side of sweet potatoes and avocado.�
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Germaine Guy
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enlightenmentmag November 2019
Also depending on the state of practice, a state license may be required to legally practice medical nutrition therapy. What are challenges you encounter as a RD? My biggest challenge is trying to convince people that living a healthier life requires a complete lifestyle change instead of a quick, fast approach. It seems that everybody wants to quick easy solution for their problems, but that approach will always result in failure. What do people think that you do for a living? People think that I just write meal plans for a living. What makes RDs unique/different from other nutrition/wellness professionals? The amount of education and training that’s required to become a dietitian make us different from other nutrition professionals. It takes at least 5 years of college and internship to become a dietitian. On the other hand, anybody can consider themselves a nutritionist without having any formal education or training. What is your favorite meal? My favorite meal is black beans and brown rice with a side of sweet potatoes and avocado. What tip(s) would you give to our readers? If you would like to pursue a career as a dietitian, I would recommend speaking to a local dietitian first. The process of becoming a dietitian is quit long and expensive. Depending on the country you live in, there’s going to be different educational and training requirements which can make the process confusing. Can you enlighten us on nutritarian diet? The nutritarian diet emphasizes eating whole plant-based foods that supply the body with an abundance of antioxidants, fiber, vitamins, and minerals. You basically want to structure your meals around a variety of whole grains (brown rice, quinoa, whole wheat bread, whole wheat pasta, corn, and oats), fresh fruits and vegetables, legumes (beans, lentils, and peas), and healthy fats (nuts, seeds, and avocado).
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Stress: why do What could stress be? Stress can be thought of as any event that strains or exceeds an individual’s ability to cope. Stress means different things to different people. What causes stress in one person may be of little concern to another. Some people are better able to handle stress than others. And, not all stress is bad. In small doses, stress can help you accomplish tasks and prevent you from getting hurt. For-example, stress is what gets you to slam on the breaks to avoid hitting the car in front of you, which is good thing. This reaction is known as "fight-or-flight,” or the stress response. During stress response, your heart rate increases, breathing quickens, muscles tighten, and blood pressure rises. You’ve gotten ready to act. It is how you protect yourself. Sources of stress • Life event- violence, war, sexual assault, natural disaster etc. • Frustration • Conflict • Pressure • Environmental conditions The behavioral symptom of stress is what seems to cause actions such as Changes in appetite -- either not eating or eating too much, Procrastinating and avoiding responsibilities, Increased use of alcohol, drugs, or cigarettes, Exhibiting more nervous behaviors, such as nail biting, fidgeting, and pacing. The effect of the stress hormone cortisol Cortisol a primary stress hormone is secreted by the hypothalamic-pituitary- adrenal (HPA) and it may affect the body in both physical and mental ways which could have negative effect on the health of an individual . The adrenal gland which produces the hormone may helps to balance, and to regulate some body functions such as reproductive drive, immunity, digestion, growth and increase sugar(glucose) in the bloodstream. High cortisol levels combine with high insulin levels tends to stimulate appetite and increase intake of highly palatable sugary food which when consume over a long period of time increases weight gain(obesity). Studies have showed that stress can also increase the risk of diabetics as well as increasing heart rate and blood pressure. Some of the physiological effect of stress affect the immune functions by low-
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I eat too much ? ering the immune response to fight foreign bodies, and also disturbance on the digestive system. According to a research carried out on men and women who are stressed indicated that women who are undergoing stress tend to stress eat while men may engage in activities such as smoking or drinking which could have detrimental effect to health. Ways to relieve stress Through nutrition : Some nutritional elements include: Whole grains, vegetables and fruits will boost the levels of serotonin (a chemical in the brain that makes us calm .Vitamin C ,Magnesium, Selenium and stress busting foods such as sweet potatoes, dark chocolate, salmon, oranges, blueberries, nuts and seeds, leafy vegetables, avocado, turkey lemon balm tea. Through exercise : yoga a deep sense of relaxation tends to relieve a great deal of stress throughout the body and helps to relax several muscles in the body . Sleep: Although sleep and stress have a synergetic relationship, high stress can cause insomnia making it difficult to sleep and stay awake but a good night sleep can help to relieve work stress during the day.
By Obeta Joy
November 2019 www.enllightenmentmag.blogspot.com
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TOP TEN FRUITS TO TRY THIS MONTH Fruits are good sources of vitamins, minerals and phytochemicals
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enlightenmentmag November 2019
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Top Ten
1 Strawberrry 2 Apple 3 Banana 4 Orange 5 Pear 6 Avocado 7 Pineapple 8 Grape fruit 9 Apricot 10 Guava November 2019 www.enllightenmentmag.blogspot.com
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Nutritional Benefits of Cucumber 1 Cucumbers are a good sources of fiber,
particularly in the skin. It minimizes pores on the face,moisturizes the skin and whiten some pigmentations on the skin
2. Cucumbers can help prevent dehy-
dration during the hot summer months or during and after a workout because it contains about 96% of water which helps in important body functions such as for many things including maintaining a healthy intestine, preventing constipation , and avoiding kidney stone.
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Cucumbers contains anti- inflammatory flavonol and fisetin that appears to play important roles in the mental health..
4. Eating cucumbers on a regular day helps
the vision and can limit the onset of cataract and because they are rich in vitamin K,they prevents bone fractures..
5 They are low in calories but contain
many important vitamins and minerals which are added advantage to body which include balanced hydration, digestive regularity and lower blood sugar levels.
6 . Cucumbers contain compounds lig-
nan, polyphenols which may help fight cardiovascular disease and early research shows that a compound found in cucumbers might help lower the risk of breast,uterine, ovarian and prostrate cancer
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enlightenmentmag November 2019
By Omoyayi Asiat
El Ezio, Elena, Doxa introduction of the Avatar
By Oladimeji Olawale
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enlightenmentmag November 2019
Towards Healthy Dietary Lifestyle. For Ads Space Contact Olayemi Michael: +2348103428139 olayemimg@gmail.com
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