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Welcome you all fitness freaks! Here's to cater your health related queries. Get ready to be transformed �

15/02/2022

𝘽𝙚𝙘𝙖𝙪𝙨𝙚 𝙬𝙝𝙚𝙣 𝙘𝙝𝙖𝙬𝙬𝙖𝙡 𝙢𝙚𝙚𝙩𝙨 𝙙𝙖𝙖𝙡, 𝙖 𝙗𝙚𝙖𝙪𝙩𝙞𝙛𝙪𝙡 𝙩𝙝𝙞𝙣𝙜 𝙝𝙖𝙥𝙥𝙚𝙣𝙨 𝙩𝙝𝙖𝙩 𝙮𝙤𝙪𝙧 𝙩𝙖𝙨𝙩𝙚 𝙗𝙪𝙙𝙨 𝙧𝙚𝙘𝙤𝙜𝙣𝙞𝙯𝙚🤩.

Add leafy green to enhance the fiber that aid in weight loss.

14/02/2022

𝙎𝙝𝙖𝙥𝙞𝙣𝙜 𝙪𝙥 𝙮𝙤𝙪𝙧 𝙗𝙤𝙙𝙮 𝙙𝙤𝙚𝙨𝙣’𝙩 𝙝𝙖𝙫𝙚 𝙩𝙤 𝙗𝙚 𝙙𝙞𝙛𝙛𝙞𝙘𝙪𝙡𝙩 💪

Don’t make excuses. Get it done today! How to get into shape--5 tips

1.) Strength training
2.) Cardio
3.) Feed your mind and body with high quality food.
4.) Move more, sit less
5.) Sleep

Try inculcating all these steps in workout routine and feel the difference. 💯

24/06/2021

Mango, the king of fruits👑, is rich in vit C, vit A, iron, copper, fiber and potassium.

It's a fat free fruit but high in sugar content. It only makes you fat when you're having it in more quantity and in form of

🔸Milkshakes
🔸juices
🔸Ice creams
🔸with cream topping
🔸Other mango desserts.

Than, how to eat mango in moderation?

🔹Eat raw mango only without toppings.
🔹Restrict yourself to ONE mango daily.
🔹Enjoy this as a snack to get maximum nutrients.

Remember,
Anything that's eaten in large portion make you gain weight. ☑️

# potassium

03/05/2021

SUBSTITUTE SALT WITH HERBS TO ADD FLAVOURS TO YOUR MEAL🥙🍜

Even if you don't have high blood pressure, still be mindful in consumption of salt.
Add herbs and spices in your food and gradually decrease your salt intake. 🥗

Besides cooking, consider other salty sides too such as
deep fried items 🍕🍰
Lassi🥛
Pickles
Sauces🥘
Cheese.
It's important to reduce this amount in Ramadan to avoid getting thirsty in the day 🥤

26/04/2021

Ramadan is the best month to upgrade yourself both spiritually and physically. By avoiding below mistakes you tend to be healthier and your spiritual productivity will increase.💎

1. SKIPPING SUHOOR
“Eat suḥoor; indeed, there is a blessing in suḥoor.” (Sahih Bukhari and Muslim)

Missing sehri will make you tired all day and effects your spiritual performance. Include fibrous foods, fruits, dairy and protein in your sehri to fuel your body. 🍌🥦🥚🍗🥤

2. EATING TOO MUCH
Indeed iftar is the blessing for us after a long fast, but people tend to overindulge themselves that causes digestive issues and weight gain.🍕🍟

“Nothing is worse than a person who fills his stomach. It should be enough for the son of Adam to have a few bites to satisfy his hunger. If he wishes for more, it should be one-third for his food, one-third for his liquids, and one-third for his breath.” (Tirmidhi & Ibn Majah)

Have small portion from each food group. Chew slowly and avoid drinking glasses of water just after iftar.🥤🍝🥣

3. DEEP FRIED FOODS
Fasting is the detoxification of your body. After this it needs nutrients to reenergize not junk to destroy this process. 🍇🥚🍖
Having deep fried items is the worst choice that causes more harm to body after fasting day.🥧🍔🍕🍟.
If you can't skip them then have them in a healthy way. Either bake them or air fry them.

(You can have 1-2 small fried items once a week)

4. IGNORING PHYSICAL ACTIVITY.
Avoiding exercises make you fell fatigue and loss your strength. When we exercise during fasting, it essentially forces our body to shed fat and lead to weight. 🏃🚵🚶🏋️
Exercise 2-3times per week to maintain physical activity. Avoid doing intense workouts.

5. AVOIDING NAPS
Naps decrease irritability. Schedule naps in order to recharge yourself. 😴😴

17/04/2021

After a long fasting day, deep-fried food causes more harm to your body than it does good. 🍟🍕🌮🍩🍪
Most of these foods can cause irritable bowel syndrome, heartburn and other discomforts. They also make any activity following iftar difficult (e.g. taraweeh).

Switch to healthy way of cooking like baking or air fry methods to reduce fat intake.👍

11/04/2021

The Holy month is almost upon us. The Ramadan fast can be natural way for the body to detox itself. But only when you eat healthy and avoid over-indulging. 🍌🍎🍳🍞

Here's what happens to our body during Ramadan.

During first few days:
Blood sugar and blood pressure level drops. Glycogen is pulled from the muscle causing weakness. These are hardest days and body start cleansing process.😰😰

After 1st week:
Body becomes adaptive to fasting schedule. Digestive system is able to rest. Fats are broken down. Organs start repairing process during this stage.🙂

Halfway through Ramadan:
Energy level increase and your mind is able to concentrate better. Colon, liver, lungs and skin are detoxified.☺️

During last 10 days:
Improved memory and concentration. You body's is functioning at full capacity. Healing process finished up.

Subhan Allah!⏳

# energy

10/04/2021

Essential nutrients are compounds that body can't make. They are divided into macronutrients-proteins, carbohydrates and fats
and micronutrients- vitamins and minerals.
And last but not the least, water.

PROTEIN
Building blocks of body and essential for growth and repair of cells.
Sources: eggs, meat, dairy, beans, lentils and nuts.🥚🥩

CARBOHYDRATES
Preferred fuel source and primary source of energy.
Sources: whole grains, fruits, vegetables, beans.🍎🍇🍆🥕

FATS
Required for absorption of vitamins and is a major storage form of energy.
Sources: nuts, seeds, vegetable oils🥜🥥

VITAMINS
Fortify our body and essential for healthy vision, skin and bones.
Source: well balanced diet 👁️

MINERALS
Like vitamins they also support body functions, regulate metabolism.
Source: well balanced diet 🥕🍎🥩

WATER
Vital nutrient that hydrate body, flush out toxins, improve concentration, prevent constipation. 🥛

Diet that includes all of these essential nutrients assist body to perform it's function and help to get rid of chronic diseases.

04/04/2021

Good night sleep is equally important as healthy eating and regular exercise.
Here are some tips to sleep better.😴😴😴

EARLY AND LIGHT DINNERS
Have dinners at least 3 hrs before bedtime. Avoid heavy meals that causes indigestion and heartburn 🍛

AVOID DRINKING WATER BEFORE BED.
Urination during night (Nocturia) disrupt the sleep cycle. Stop drinking water at least 1-2hrs before bed.🥤

AVOID CAFFEINATED BEVERAGES BEFORE BEDTIME.
Caffeine stays up for 5-6hrs in your blood and keeps you active and awake. Avoid tea, coffee etc. after 3-4pm.☕

REDUCE BLUE LIGHT EXPOSURE.
Blue lights from electronic devices like mobile phones, T.V trick your brain by thinking it's daytime. Avoid screen time or if necessary download apps that blocks blue light.📱💻

TRYPTOPHAN RICH FOODS FOR BETTER SLEEP.
Lukewarm milk, nuts, bananas, pumpkin seeds or sesame seeds help you fight insomnia.🥛🥜🍌

OPTIMIZE BEDROOM ENVIRONMENT
Eliminate external lights and noise to sleep peacefully.😴

FIXING SLEEPING SCHEDULE
Fix a bedtime routine and stick to it 😴

RELAX YOUR MIND BEFORE SLEEP
Meditation, book reading, deep breathing techniques helps you fall asleep.📚😴

29/03/2021

Let's together begin this new journey with name of Allah.❤️
I'm Summaiyah Zia, student of Nutrition sciences and here's to cater your health related queries.☺️

Get ready to be transformed 🤩

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