Dietitian Rabia

26/12/2025

Your Vitamin Cheat Sheet — Save This!
Your symptoms are not random - your body is giving you signals.
From fatigue to hair fall to restless legs, every issue is linked with specific nutrient gaps.
When you understand these deficiencies, you can finally correct the root cause instead of just treating the surface.
Start listening to your body.
Start nourishing it the right way.
Start healing from within.

24/12/2025

24/12/2025

Sometimes, your mind just won’t stop... and that’s okay. The trick is to interrupt the loop before it spirals.
STOP!
Say “Stop” out loud to yourself
Clap your hands once - hard

➡️Name 5 blue things around you
➡️Splash cold water on your face
➡️Chew something crunchy or sour
➡️Walk backwards 3 steps (yes, really!)
➡️MENTAL TRASH
➡️Write the thought down & throw it away

Do Nots
Repeat: “Thinking is not solving.”

MOVE
Do any 1 thing that moves your body
* Use one hack whenever your thoughts get too loud. Small interruptions can lead to big mental relief

23/12/2025

_Infertility isn’t just a diagnosis — it’s an emotional rollercoaster.
It affects your mind, your confidence, your relationships, and the way you see your own body.
But here’s the truth every young woman needs to hear
Save & share this reel with every young woman you know
Today, more and more women in their early 20s are silently struggling...
Irregular periods, PCOS, hormonal acne, painful cramps, fatigue — and they often think it’s “normal.” It’s NOT. Your symptoms are signals. Your body is talking.
Why hormonal issues are rising:
• Diets overloaded with sugar & processed foods
• Hidden endocrine disruptors in daily life (plastics, makeup, skincare, fragrances)
• Chronic stress, anxiety & poor sleep cycles
• Sedentary lifestyle with endless screen time
How to support your hormones naturally (starting today):
Choose whole, organic, unprocessed foods V Reduce exposure to plastics & harsh beauty chemicals
Prioritize deep sleep + daily stress relief Move your body, sweat more, unplug often
Your 20s should be about thriving, not surviving hormonal chaos.
Small lifestyle changes → lifelong fertility, better cycles,Sedentary lifestyle with endless screen time
How to support your hormones naturally (starting today):
v Choose whole, organic, unprocessed foods V Reduce exposure to plastics & harsh beauty chemicals
Prioritize deep sleep + daily stress relief
Move your body, sweat more, unplug often
Your 20s should be about thriving, not surviving hormonal chaos.
Small lifestyle changes → lifelong fertility, better cycles, clearer skin, balanced moods, and a healthier YOU.
hormone health, infertility, PCOS, irregular periods, women’s wellness, endocrine disruptors, lifestyle changes, fertility health, menstrual balance, hormone imbalance, natural healing, inflammation, gut health, sleep hygiene, stress relief, clean eating, whole foods, skin health, metabolic health, wellness tips, balanced hormones, fertility awareness, menstrual health, healthy habits, women empowerment

23/12/2025

Winter doesn’t make your body need less water - it just makes you feel less thirsty.
And that’s exactly where most people go wrong.
As a nutritionist, I see this every winter:
Dry skin
Constipation
Low energy Headaches
J Slow digestion
J Increased cravings
All because hydration is ignored.
Your body still loses water through breathing, digestion, urine, and skin - even in cold weather. Dehydration in winter silently affects gut health, immunity, metabolism, and weight balance.
Winter Hydration Rule:
Sip warm water regularly, include herbal teas, soups, dals, coconut water, and water-rich fruits. Don’t wait to feel thirsty - thirst is already a late sign of dehydration.
Hydration isn’t just about water.
It’s about cellular health, circulation, detoxification, and hormonal balance.
Save this, share it with someone who “forgets” to drink water in winter — and start hydrating smarter today.

21/12/2025

Doctors won’t tell you this... but your body

does.
Most of the health issues we face daily aren’t random - they’re your body’s SOS signals.
Each symptom is a whisper that something inside needs nourishment, not just medication.
Cracked lips? → You might be low in Vitamin B2, B3, or Iron
4 Constant fatigue? → Often linked to low B12, Vitamin D, or Iron
& Hair loss, brittle nails, or dry skin? → Signs your cells are lacking essential nutrients
- Instead of masking the symptoms with pills, fuel your body with real, nutrient-rich food.
Your body thrives when you feed it what it truly needs — not just calories, but cellular nutrition. e
Remember:
Strong mind + strong body = unstoppable life.
Take care of yourself naturally, and you’ll notice more energy, clarity, and confidence every single day.”

20/12/2025

Your Digestive Health Guide - Know How
Long Your Food Stays Inside You!
Ever feel bloated, heavy, or low on energy after certain meals?
The problem isn’t always what you eat — it’s also how long your body takes to digest it.
Understanding food transit times helps you plan meals smarter, avoid digestive discomfort, and support long-term gut health.
Here’s a quick breakdown of common foods:
Samosa (1 pc): 2.5-4 hours
• Bhature Chole (1 plate): 4-7 hours
- Burger (1 pc): 3-5 hours
Pizza (1 small): 4-6 hours
@ Boiled Eggs (100g): 45 min-1.5 hours
Chicken Breast (100g): 1-2 hours
Why this matters?
Because your gut thrives when you give it the right balance of light, wholesome, and nutrient-dense foods.
Heavy meals take longer to digest - meaning more sluggishness, acidity, and bloating.
Lighter foods digest faster - giving you energy, clarity, and better mood.
Take this as your reminder:
- Eat according to your digestion, not your cravings.
- Choose foods that support a calmer, healthier gut.

20/12/2025

Phone Use During Pregnancy - A
Nutritionist’s Perspective
As a nutritionist, I often remind expecting mothers that pregnancy wellness is not only about what you eat — it’s also about how you live, sleep, and manage daily habits
Excessive mobile phone use can quietly impact sleep quality, stress hormones, eye health, and nervous system balance, all of which directly influence maternal nutrition status and baby’s development.
• Why mindful phone use matters in pregnancy
When sleep is disturbed or stress hormones rise, the body’s ability to absorb key nutrients like iron, calcium, magnesium, omega-3s, and B-vitamins can be affected.
Poor sleep and screen overload may also increase cravings, fatigue, and insulin imbalance.
* Nutritionist-approved phone habits for a healthier pregnancy
• Keep your phone away from your abdomen and baby bump
Use hands-free devices to reduce exposure Limit long calls and unnecessary scrolling
Avoid screens at least 1 hour before bedtime
Prioritize deep sleep for better nutrient absorption Create tech-free moments to support mental calm
* What science says
Mobile phones emit non-ionizing radiation, and complete avoidance is not required. However, moderation and distance support better hormonal balance, sleep cycles, and overall prenatal health.

16/12/2025

Paneer salad recipe

13/12/2025

Tag your partner 😀

07/12/2025

Your body is always communicating.
PCOS is simply a sign that something deeper needs attention - your metabolism, your cycles, your digestion, your stress pathways.
Ayurveda doesn’t treat symptoms... it restores harmony.
Winter, stress, irregular meals, and the wrong routines can quietly push your hormones out of sync, but the right habits can bring them back just as gently.