NutriTala- London

27/03/2023

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33 Likes, 0 Comments - NutriTala London () on Instagram‎: "Day 5 🍎صوموا تصحوا 👉🏼One of the biggest mistakes which we tend to do is havin..."‎

24/03/2023

40 Likes, 0 Comments - NutriTala London () on Instagram‎: "Day 2 🍎 صوموا تصحوا Let’s talk today about how can we divide our plate to have a p..."‎

23/03/2023

51 Likes, 1 Comments - NutriTala London () on Instagram: "Day 1 🍎 of 30 days of Ramadan Nourishment🍎 . Let’s try to break our fast by having 1 cup ..."

28/04/2021

How can I have a healthy Ramadan and lose weight?

👏🏼😅The most common question asked , I will sum it up to you with a few tips to help you get the best out of Ramadan. 🌙
✅Try to break your fast with dates as per the suna سنة , as they are a rich source of fibre , potassium, copper and manganese. Additionally, they can help retain any lost nutrients during the fasting period.

✅ Make sure to drink plenty of fluids once you break your fast as you can become mildly dehydrated ( water, soup, yogurt , smoothies or freshly squeezed juices in moderation )
✅ Eat Slowly, I can’t stress enough on this note as it does all the difference, try to eat your main course 15 minutes following the appetisers (date , soup , salad). This will prevent you from overeating and will in turn help your digestive system.
✅ For your main meal choose grilled , baked lean protein varieties and try to choose whole grain options such as brown rice , bulgur , quinoa...etc.
✅ Exercise or walk 30minutes -1 hour before eftar time , this is when your body optimises fat loss.
✅ Finally for suhoor make sure to consume fluid rich foods/ fruits , whole grain options like oats and whole grain bread, in addition to protein options as they can keep you full for longer during your fasting period.
🤗🌙 Don’t overindulge over sweets! Treat yourself every once in a while and try to have grilled rather than fried options. Think about others , and try to reduce food waste. 🍋🍓🍇Ramadan Kareem 🌙

17/04/2021

Interview with Savanah Al Badri around the best diets to follow for weight loss , general health and the prevention of different metabolic diseases.
Thanks Arab Square London for the fruitful discussion!

15/04/2021

Ramadan Kareem 🌙 my lovely healthy fam ! 💕

08/04/2021

29/01/2021

Weight loss might be hard for some , management of a certain medical condition can be a struggle , and a challenge , but all it takes is one step and all gets easier! Be brave , think about your health and take this step ! HAVE A BLESSED FRIDAY
EVERYONE🍎

08/01/2021

✔️⏳Tip of the day to prevent overeating and to steer away from excess sugar!
⏰⏰Wait 20minutes before having second portions.
To explain it further, ghrelin is a hunger hormones which goes up when we’re hungry and decreases when we’re full. However, ghrelin reduces hunger but does not induce satiety or feeling of fullness.
Satiety comes from the end of the intestines. Once food moves through the intestines cells that are specific to the end of the intestines relate the Peptide YY, which send signals to your hypothalamus that you’ve had enough!
This process takes 20minutes to complete!
🧐⁉️What if you want to reduce this duration ! Have it with fibre , because fibre makes the food get into the intestines quicker so you can get the satiety signal earlier.
💡 Consequently, this will save all the extra calories associated with a second portion.

02/01/2021

Happy New Year Everyone! 🍎
Here’s to a year of better eating habits , positive thinking , better commitment, clean eating and most of all a healthier you! 🥦🥑

29/12/2020

💡 Did you know❓
There is no recorded history of a human gaining weight from overeating vegetables!
🥬🥒🫑🍆 Always make sure to have 3-6 servings of vegetables either cooked or raw daily! 1 serving = 100g.

30/11/2020

📍MENOPAUSE📍
It is defined as the permanent end of menstruation and fertility , and usually occurs 12 months after your last menstrual period
🎨 It is a completely natural biological process, meaning it’s not a problem to be solved! That being said, this hormonal shift will cause several symptoms one of which is night sweat that will decrease and often go away without any treatment.
Most common symptoms 💆🏼‍♀️
📍Irregular periods and mood swings
📍Hot flashes and night sweats
📍Vaginal dryness
📍increased abdominal fat and weight gain
📍insomnia and changes in sleep quality
📍Hair loss , Breast changes, Going to the bathroom more frequently
📉One of the main hormones that drops during menopause is oestrogen, which start to drop 6-12 months before menopause and continues throughout the process.
Natural treatment 🎀
✏️Eat foods that manage symptoms
📍Increase healthy fats , omega-3 fats as they are hormone balancing and nutrient dense, BUT , be mindful of calories, as you would need less calories to maintain your weight with the slow in your metabolism. Virgin coconut oil, extra-virgin olive oil, flaxseed oil, avocado, coconut milk and nuts.
✏️increase Consumption of hormone balancing foods
📍Organic fruits and vegetables ,
📍Cruciferous vegetables , 📍High fibre foods , 📍Natto which is fermented soy that contains a phytoestrogen
✏️Probiotic foods
They are healthy bacteria that can improve key hormone production and regulation. Yogurt, kefir, kombucha , kimchi are some.
✏️ Water💧
Have a minimum of 8 glasses to replace fluid lost from night sweats
✏️AVOID
📍packages foods 📍Conventional meat 📍Added sugar 📍Refined and fried foods 📍carbonated drink 📍Alcohol
✏️ Take supplements to relief symptoms
📍Black cohosh
📍 Natural Progesterone cream(about ¼ teaspoon or 20 milligrams applied to the skin and forearms 2–3x daily):
📍Vitex
📍American ginseng
📍St. johns wort
📍Maca root
📍Adaptogenic herbs ( ashwagandha ,
medicinal mushrooms, rhodiola and holy basil)
✏️Reduce and manage stress, sleep and exercise well!
✏️Use essential oils
📍Clary sage oil is the most effective