enlightenment november 2019

November 2019Enlightenment
towards healthy dietary lifestyle

Germaine Guy

“People think that I just write meal
plans for a living.”

November 2019 www.enllightenmentmag.blogspot.com 1

CEOdiNtorTialENT

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

2 enlightenmentmag November 2019

Publisher Olayemi Michael Woah, it’s hard to believe it’s October already.
Editor in Chief Popoola Faramoluwa 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?

Nutrition Editor Omolabi Elizabeth Soon the trees will show us the beauty of let-
ting dead thing a go and I guess that’s what
Art and Design Oladimeji Olawale Autumn is all about for me. Giving myself a
chance to grow, letting go of regret, mistakes
Contributing writers Akinyemi Jumoke and investing more in who I am and who I
Olayemi Michael want to be.
Omoyayi Asiat
Obeta Joy 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 plat-
form 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 3

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) dai-
ly 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 ?. Sweets, processed foods, and factory-farmed
meat and dairy (minimal). You should eat these
foods rarely or not at all.

The Nutritarian Diet was created in 2003 by family physician Joel The Nutritarian Diet also discourages snacking

Fuhrman in his book “Eat to Live.” It’s largely plant-based, glute and encourages you to replace one meal

free, low-salt, and low-fat. It limits processed foods, instead per day with a vegetable salad topped with a

promoting nutrient-dense, minimally processed ones. The Nu- nut- or seed-based dressing. Additionally, it

tritarian Diet, also referred to as a nutrient-dense, plant-rich minimizes salt intake to fewer than 1,000 mg

diet (NDPR diet), promises impressive weight loss and several per day.

other health benefits. 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 : [email protected]

Vegetables (30–60%). You can eat unlimited quantities of veg-

etables, 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.

4 enlightenmentmag November 2019

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“‘‘‘

My biggest challenge is
trying to convince people
that living a healthier life
requires a complete life-
style change instead of a
quick, fast approach

‘‘‘‘‘‘
Germaine Guy

6 enlightenmentmag November 2019

Get To Know

Germaine Guy

About RDN

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 nu-

trition, sports nutrition, and whole plant based eat-

ing. Germaine strives to approach each person as an

individual and embraces a positive, non-judgmental

attitude while working with clients to achieve opti-

mum health. Germaine loves teaching about nutri-

tion and has spoken locally at health fairs and high

schools on a wide variety of topics.

Education
• Louisiana State University (2008-2012) – Bachelor

of Science in Nutrition/Dietetics
• Southern University (2012-2013) – Dietetic Intern-

ship
• Louisiana Tech University (2016-2018)- Master of

Science in Nutrition/Dietetics
Certifications
• Registered/Licensed Dietitian for the state of Loui-

siana
• Board Certified as a Renal Nutrition Specialist

(CSR)
• American College of Sports Medicine Certified Per-

sonal Trainer

November 2019 www.enllightenmentmag.blogspot.com 7

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 per-
formance. 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/dietet-
ics 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 re-
nal 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 dieti-
tians are required to earn at least a bachelor’s degree in nutrition/dietetics from an
accredited university and complete supervised and monitored dietetic internship. Af-
ter 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.

8 enlightenmentmag November 2019

“People think that I just write
meal plans for a living.”

....

Germaine Guy

November 2019 www.enllightenmentmag.blogspot.com 9

“My favorite meal is black beans
and brown rice with a side of sweet
potatoes and avocado.”

....

Germaine Guy

10 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 re-
quires a complete lifestyle change instead of a quick, fast approach. It seems
that everybody wants to quick easy solution for their problems, but that ap-
proach 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 profes-
sionals?

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, any-
body can consider themselves a nutritionist without having any formal educa-
tion 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 speak-
ing 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 differ-
ent educational and training requirements which can make the process confus-
ing.

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).

November 2019 www.enllightenmentmag.blogspot.com 11

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 an-
other. 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, breath-
ing 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 ac-
tions such as Changes in appetite -- either not eating or eat-
ing too much, Procrastinating and avoiding responsibilities, In-
creased 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 hypo-
thalamic-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 blood-
stream. High cortisol levels combine with high insulin levels
tends to stimulate appetite and increase intake of highly pal-
atable 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 physi-
ological effect of stress affect the immune functions by low-

12 enlightenmentmag November 2019

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 under-
going 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 lev-
els 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 re-
lationship, high stress can cause insomnia making it dif-
ficult 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 13

TOP TEN FRUITS TO TRY THIS MONTH

Fruits are good sources of vitamins, minerals and phytochemicals

14 enlightenmentmag November 2019

Top Ten

H. 1 Strawberrry
2 Apple
3 Banana
4 Orange
5 Pear
6 Avocado
7 Pineapple
8 Grape fruit
9 Apricot
10 Guava

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Nutritional Benefits of Cucumber

1 Cucumbers are a good sources of fiber, By Omoyayi Asiat

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 constipa-
tion , and avoiding kidney stone.

3 Cucumbers contains anti- inflam-

matory 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 regu-
larity 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, ovar-
ian and prostrate cancer

16 enlightenmentmag November 2019

El Ezio, Elena, Doxa
introduction of the Avatar

By
Oladimeji Olawale

November 2019 www.enllightenmentmag.blogspot.com 17

18 enlightenmentmag November 2019

Towards Healthy Dietary Lifestyle.
For Ads Space
Contact

Olayemi Michael: +2348103428139
[email protected]

November 2019 www.enllightenmentmag.blogspot.com 19