Lilla's Nutrithoughts

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Lilla's Nutrithoughts

Health | Knowledge | Freedom I use this page to share my thoughts on nutrition, and why it is so important for a healthy life.

Let's explore true health together!

02/07/2024

Carbs ain't all bad! The key is understanding the difference between the two main types:

🥔 Starches: These complex carbs take longer to digest, keeping you fuller for longer. Think whole grains, pastas, sweet potatoes and corn.

🍭 Sugars: Simple carbs provide a quick energy boost, but eaten alone also cause blood sugar spikes. Limit added sugars found in sweets, sodas, and processed foods.

And what about fibers? They are your blood sugar bestie! Found mostly in complex carbs, they help slow down digestion and sugar absorption, keeping your energy levels stable.

How to keep your blood sugar steady, and your body running smoothly?

- Boost your fiber intake with veggies 🥦
- Choose fiber-rich complex carbs 🍠
- Focus on whole grains: brown rice, quinoa, oats 🍙
- Pair carbs with protein and healthy fats, as whole meals 🍗
- And last but not least: read food labels for avoiding added sugars!🏷

On the last slide you can find tips for choosing the right foods! Don't forget to comment your thoughts or questions 👇

22/06/2024

Did you know there's a hidden battle happening inside your body? Not a bad guy vs good guy fight, but a balance between omega-3 and omega-6 fatty acids.

Omega-3s are inhibiting, while omega-6s are causing INFLAMMATION! Most diets these days are overloaded with omega-6s, so for optimal health we should aim for a 2:1 to 4:1 ratio of omega-6 to omega-3 intake (instead of the average 15:1 ratio).

Omega-3s are essential for your brain, heart, veins and weight. They can REDUCE inflammation in the whole body, and have many other effects. We can boost their intake by eating fatty fish like salmon, mackerel, and sardines, or flaxseed, chia seed, and walnuts.

Omega-6s are also important, but too much can be the CAUSE of inflammation. To limit your intake, you should avoid processed and fried foods, which are often loaded with omega-6s from sunflower-, corn-, or soybean-oils.

Reduce the inflammation by improving your ratio! 💪
Let's keep our bodies happy and healthy with a balanced diet ⚖☯️

03/05/2024

Let's talk about fats! - As essentail some fat-types are, they can be the cause of many disease. So it really matters which kinds of fats we eat! ⚖️

Fats in our food contain all three types of fatty acids at the same time: saturated, mono-, and poli-unsaturated fatty acids (FA.) - so how to decide which foods are healthy and needed, and which are less healthy, but often overconsumed? We have to look at the FA-ratio in foods!

- Unsaturated fats consist of poli-, and mono-unstaurated FAs;

- these fats are mostly in seeds, nuts, and their oils:
-> the best mono-unsat. source is olive-oil; the best poli-unsat. source is flaxseed-oil

- Saturated fats mostly consist of saturated FAs;

- all dairy products (butter, whole-milk, cheese, cream), and red-meat fats contain the most unstaurated FAs
-> their overconsumption can increase cholesterol-levels, risk caridovascular diseases, and cause obesity

And what are the effets of unsaturated FAs?🧐 See my next reel for the answer, or write a comment if you know!

23/04/2024

Vegans often get criticized for ""not eating enough protein"" - But is it true, that you cannot consume enough plant-based protein?

Of course not! With a properly composed vegan diet, it's easy to eat the daily protein-dose 😁

You can see on slide 2 how much protein is in legumes, nuts, and cereal grains - so with a little attention paid to their protein-content it's easy to create a good diet. 🫛🥜🍚

Another reason why you should try plant-based protein sources: their beneficial effects on common health issues!

- Plants contains fibers, which have many good effects
🌱on the health of the heart, and vascular system💓
🌱on lowering the risk of intestinal cancers ❗️
🌱on preventing and treating diabetes 🧁

If interested, look for the research on the last slide!😉
I'm really curious about your thoughts too, so feel free to comment😇

11/04/2024

Earlier I mentioned, that the first pillar of nutrition can be the Composition of Nutrients - Fats, Proteins and Carbohydrates

Here you can see what's supposed to be on your plate at a meal, and for a day too!

- But if you only focus on the recommended proportions, and not on the types of nutrients, you can easily mismanage your diet, and accidentally create a bad one!😱

So how to avoid doing that? 🧐

Choose wisely among the food-sources:
- more unsaturated fats then saturated
- more plant-based proteins then meat and animal products
- more starches and vegetables with fibers in them, then pastries and sugars

Sounds easy right?😄 If not, swipe for the last page for more info, or write your thoughts in the comments!

08/04/2024

Good news coming! 😁 How fast can we change our microbiome and its composition?

By changing our diet, we can alter the communities of our gut-microbes in just 24 hours! That means the beneficial effects of a healthy and good microbiome can start after the first day of a switch in your diet 🙌

If you've been eating lots of sugary food, and fastfood (and even had symptoms like bloating, mood shifts, or more serious conditions)...

➡️ you can change that by adding prebiotic fibers to your meals, and cutting down sugars ❌🍭
➡️ the bad bacteria will switch places with the good in one day ❗️
➡️ good microbes takes over, and your symptoms can be relieved after a few days 😇

It's NEVER too late for changing your diet, your health and your life!

24/03/2024

✨ Holistic Nutrition ✨
What is it exactly? As the holistic approach of health aims to balance all aspects of a human being - body, mind and spirit - we can look at nutrition the same way ☯️
It's about eating in a way that can achieve a person's individual health by paying attention to the unique needs of the whole human being. It’s NOT :
❌ a once-size-fits-all diet,
❌ about counting calories
❌ focusing on one nutrient like low-carb/ low-fat diets
❌ for treating just 1-2 symptoms
❌ about taking this or that supplement ...

With Holistic Nutrition you understand how to :
✅ create your own personalized eating habits
✅ optimize the ability to utilize nutrients
✅ choose natural, high quality foods
✅ prevent and cure metabolic diseases
✅ impact your overall health by mindful eating

In short, it's about choosing nourishment that supports and nurtures your whole self, as food is viewed as both medicine and nourishment for the body.
If you need help, or just interested in eating healthy let me know in the comments!😊

22/03/2024

I've been writing about how nutrition is crucial to control the composition and diversity of our microbiome. We know that beneficial microbes can only live on prebiotics, but what are those exactly? Lets see some tips how to grow the good!

- Vegetables are the best prebiotic sources, especially roots, cabbages, and green leaves 🥕🍠🧄🥦🥬🌱
- Among cereals, oats contains the most prebiotic fibers (called ß-glycans)
- Fruits aren't always good, it depends on their sugar-level: the sour are better! - red berries are always a good idea for their antioxidant levels too 🫐🍓🍒
- Nuts, seeds, and legumes are also good sources 🫛🫘🥜
- Last but not least: fermented food is a powerful nutrient source as well! 🍵🥒🫙

And what about the bad bacteria? If you want to create a healthy gut-flora with the least bad guys -> avoid sugar, alcohol and too much meat!🍬🍻🍔🥩 There are also other bad effects of highly processed food and lot of added sugars, but they are bad for the microbime for sure...

How do you like the tips on the lsat slide? Let me know in the comments!

24/02/2024

Nutrition plays a crucial role in
controling the composition of our microbiome, because
the bacteria need the nutrients in our food to grow. It
really matters which types of food we eat, and which
types of bacteria we help to grow!

The beneficial good bacteria can live only if there are
prebiotics in our food. We can't process these prebiotic
fibers, but they are the only food to our gut-bacteria.
Prebiotics are found in all kinds of plant-based food,
such as raw fruits and vegetables, legumes and nuts,
or fermented foods.🥗🍎
And what about the bad bacteria? Their food is mostly
sugar, alcohol and endproducts of the leftover proteins
from meat, that we can no longer utilize. So by eating
fast-food, lots of meat, and highly processed food with
added sugars - we feed the bad microbes and create
an unhealthy microbiome.🍔🧁

After understanding these differences, don't be
surprised if you are on an unhealthy diet, and have
some of the symptoms that bad microbiome can
cause...
So which bacteria are you feeding? What will you
choose? Let me know in the comments!👇

08/02/2024

What is the famous Microbiome exactly? Let me explain, because we can hear so much about it these days!

The microbiome is the set of microorganisms (bacteria, viruses and fungi) that live with us, in our guts, and on our skin. They make up the intestinal flora, and live in close symbiosis with our body
- so we are never alone!😄

Some interesting facts about our microbiome:

🦠Our intestinal flora is only formed after birth! When we are born this area is still sterile.😇 It's different in every person, depending on what we eat and how we live.

🦠Would you think that the number of microbes in the gut is 10 times greater than the number of human cells in our body?😲 The amount of about 500 different types of bacteria is a total of 10-100 trillion, which can be 2-5 kg of our body weight!

🦠The good bacteria can also prevent the growth of other dangerous bacteria, viruses, fungi, and parasites, creating a balance in the intestinal flora.⚖

🦠You wouldn't think, but our immune system also rely on the normal bacterium-flora!🛡 The bacteria are responsible for the flawless functioning of our immune system, and it is also an important "vitamin factory", producing K and B vitamins.

🦠Did you know that without our microbiome we couldn't fully digest the food we eat? Our bacteria also helps the digestion by producing enzymes, and helping the absorption of important elements!

If these facts piqued your interest, and you wanna know more about the cool nature of our gut-bacteria, then follow me ☝️ for my next, even more mind-blowing topics that are coming soon!!

06/02/2024

One of my favourite quotes! ☯🍎⚖️

04/02/2024

"All disease starts in the gut."
"Let your food be your medicine!" -- Hippocrates --

Today I wanted to share these qoutes from the great greek polihistor: Hippocrates. He said the truth about the importance of nutrition way before science became as advanced as today. Nowadays scientists find more and more connection between certain diseases and the food people are consuming.
For example, we know how eating hamburgers and fries all day - high in saturated fatty acids - leads to high cholesterol levels, which then cause vascular disease. It is scientifically proven like so many others.👩‍⚕️ And many connections become proven just as you read this, because not surprisingly, it's a very researched area of healthcare. 🧐

By knowing some of these new findings, we can do so much for our health:
- preventing diseases by changing our food-choices or by losing weight
- lowering certain symptoms by choosing or avoiding some food
- creating a healthy gut to cure diseases
- using nutrients and herbs to boost our body
- or just have a balanced diet to be healthier

That is why I find this topic sooo important, and why I want to spread some of my knowledge about nutrition - about what to eat and what to avoid. We can do so much to become and stay healthy 😇
If you have any questions, let me know in the comments!

02/02/2024

Let's talk about the Holistic approach of health! ☯️

So the word holistic (or wholistic) relates to the whole of something instead of just to its parts. If we're speaking of holistic medicine, and healing with a holistic view, it means we treat the whole person, including not just the body or disease, but the mind and spirit as well!🧘‍♀️
You must heard it elsewhere how important the "body-mind-spirit" trio is... That's exactly what the holistic approach is about 😇

- to have a healthy body by doing sports, having enough sleep and proper nutrition
- have a healthy mind by taking the time for self-love and having a positive mindset
- and a healthy spirit as well, by meditating/praying or just believing in whatever you want 🙏

Do you agree with me on this? Share your thoughts with me in the comments!

01/02/2024

Hello dear friends!
It's been a while, so I thought I bring you some facts about myself 😇 So you can get to know me, and my goals here!

You can call me by many labels as you can see: Dietitian, Nutritionist, Phyto-therapist... but I rather see things from a more wider perspective, a holistic perspective ☯️ as we are so much more than just labels!

I feel like my knowledge worth nothing if I can't share it with you all, so here's what you will find on my page:
- knowledge about holistic medicine and overall health 🎓
- why nutirtion is so important 🍎
- how to navigate through all the diets and advises on the internet 🧐
- choosing the healthy options - to eat or not to eat? 🤔
- facts about nutirents and tips to start eating healthy 🥗
- how to handle certain metabolic diseases with nutrition 💊

So follow my journey, and let's explore true health together! 🔥

05/01/2024

Healthy eating and proper nutrition is a huge passion for me, especially in a time like this. In a time when there are massive problems with the food industries, and most importantly with the health and well-being of so many people. We can hear about how consuming too much sugar causing obesity and diabetes, or about people getting more and more metabolic diseases like high blood pressure or hormone problems...
But we aren't paying enough attention to the causes of diseases, and to the fact that in most cases, a disease could be avoided by healthy nutrition.

So with this page - besides business - I also want to share some infos about nutrition, and the most common things you can do for your health! 🥗🍜 Because health is the most important thing in life 🙌
Join me on this journey of exploring the world of a nutritionist! ✨😊

22/12/2023

Happy Holidays Everyone! I hope you all gonna have a wonderful time with your family 🥰
As the new year is coming closer, I like to have a little review about this year, what happened and what I achieved. Also I make a plan for the new year, so here's my statement for 2024 🎉 🎉
Hoping that next year will be even more wonderful!🙌
What's your plans for the new year?

19/12/2023

Strong words! 👇💯

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What are the most important pillars of nutrition? 🧐 Let me show you how the little changes you can make in your diet improves your health! Follow my journey as I explore a way to a healthy lifestyle!😍 #thoughtsonnutrition #thoughtsforhealth #nutirtionist #yourchoice #foodchoices #holisticnutrition #balanceddiet #whattoeat #healthynutrition #nutrition #holistichealth #dietetics #healthylifestyle #howtoeat #sciencebehindnutrition #learnnewfacts #nutritioniskey #nutritioniscure #health #knowledge #holistic

What’s the true power of a good microbiome? Good bacteria in our intestines can provide us many benefits: - helping us digest the food properly - controling the immune-system, and not letting dangerous bacteria to grow - preventing metabolic diseases like diabetes, obesity, or imbalance of hormones - affecting our mood and mental health by producing dopamine and other regulating molecules - balancing the overall regulation systems of our body - and so much more! So how can we create the space for the good gut-bacteria? - Follow my posts for more, and learn more about the microbiome! #microbiome #facts #microbimehealth #healthygut #guthealth #healthynutrition #nutritioniststhoughts #thoughtonnutrition #factsonnutrition #nutritionfacts #dietetics #nutrition #healthyfood #whattoeat #howtoeat #effectsofmicrobiome #healthbenefits #healthylifestyle #holistichealth #gutbacteria #eatinghealthy

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