Elan Nutrition & Wellness

My journey, your journey, our journey.

Weaning

Weaning Children have the same nutritional needs like those of an adult. They need a balanced diet of Carbohydrates, proteins, vitamins, minerals and water. For those from 0-6 months, breast milk is adequate as it provides these nutrients in the right proportions. As a child reaches the age of 6 months, their nutritional needs increase and there is demand for a little bit more than breast milk, this is when we introduce complementary feeds, this is also known as weaning. Complementary, meaning as an addition to, not to replace breast milk, which should ideally continue until the age of 2 years. These complementary feeds are to be introduced…

Hardgainers

HardGainers Yep, it’s a real thing. I have recently had a couple of people ask me what to do to gain weight.  Unlike a big part of my clientele and myself, looking to lose weight, there are those that can’t seem to add an ounce no matter what they eat. Lucky them, I can’t smell bread without adding 3 ounces, put a slice in my mouth and that’s another 10. Don’t even get me started on fries or meats..sigh There has been a lot of study on hardgainers  and here are a few explanations: The one that most studies agree with is our genetic make up. Genes have been…

Metabolic Age

Metabolic Age Simply put, metabolic age is the efficiency of the function of your organs compared to the average for your age. For example, if you are 35 years of age but your metabolic age is 50 years, then it means your organs are functioning like those of a 50 year old! This means that your organs have been overworked to more than 15 years their actual age. Metabolic age is a factor of metabolism. If a person’s Basal Metabolic Rate is high, then their metabolic age is right (either younger than chronological age, or same as age). In my day to day client assessments, I am more…

Fats

Fats have been living in Mombasa for a couple of years now; in fact both my children are born and raised here. Living in this beautiful city of Kenya guarantees oceans of tasty foods, be it breakfast, snacks lunch or dinner. The coastal people are known to cook for hours and what comes out of their kitchens is tantalizing. There are all kinds of fats used to cook food, Cowboy for chapati, nazi (coconut) for wali and pojo (green grams), to oils (commonly known as salad here) used to deep fry while ghee and butter are used for other foods. By and by as you enjoy these foods, the girth becomes more rounded and the…

Macro-nutrient 2 Proteins

Macro-nutrient 2 Proteins I am one of those women juggling everything, motherhood, fitness, career and even community involvement. This leaves me with little time to plan meals especially for myself, but I do love my meats a tad too much so I have to consciously choose to have meat free days! Why would that be important? Because nature has so many alternative protein sources that have fewer fats, calories and are much cheaper and easier to access. Plus you get so much more than protein . Other than the obvious sources like cereal grains and legumes, there is fruits like avocados, seeds like pumpkin and sesame seeds, even…

Carbohydrates

Carbohydrates Servings of Macro nutrient Carbohydrate: Start by understanding that carbohydrates are the body’s main source of energy. Our brain requires carbohydrates, specifically glucose. Neurons cannot burn fat.Therefore, any diet that tells you to do away with carbohydrates will lead to dizziness, mood swings and headaches. The minimum recommended daily amount (RDA) of carbohydrates for adults is 135 grams, (about 7 portions). This keeps you alive but isn’t necessarily ideal for peak health or an active lifestyle. It is recommended to get 45-65% of your total daily calories from energy-providing carbohydrates.    =45% of 1800=810 calories/4=202 g of carbohydrates On the higher side=65%                                                                 =65% of 1800=1170 calories/4=292 g of carbohydrates…