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

18/11/2020

Why you should NOT weigh yourself frequently and Never after the weekend or after your free day... ⏲
You definitely will overeat, indulge in unhealthy habits during the weekends or on your cheat day , and during the week you will be able to follow your given healthy eating habits.
EASE UP!
Your weight can fluctuate up to 2kg in a single day!! It all depends on the time of weigh ins , type and quantity of food , water intake , physical activity, hormones , stress, sleep ,medications and female period.
That said we should consider weighing ourselves once a week , at the most twice a week and do it at the same time with the same level of hydration!

16/11/2020

I am noticing lately with the frequent lockdowns being done , the new working from home life, staying home is making people adopt a more sedentary lifestyle. Consequently, we are starting to see a quick weight gain , that may not mean eating too much but rather moving less. We should also be aware that we will see long term effects of this sedentary lifestyle in the long term towards our health. So let’s start incorporating a 15 minutes workout daily in our schedules, let’s help our health and help ourselves 🚴‍♀️🚵🏽‍♂️🤽🏽🤸🏼‍♀️

14/11/2020

How common is Rheumatoid Arthritis? Can we treat it naturally? 🦴
📈52.5 million adults alone on the US are affected with this disease which is approximately 1 in 5 adults (23%) have some sort of arthritis! One common form is the rheumatoid arthritis!
Rheumatoid Arthritis is a chronic autoimmune disease that affects the joints and causing pain, swelling, stuffiness and movement restriction.
Causes 📍📍
It can be related to a combination of factors such as genetics, lifestyle (physical activity and diet- poor gut health) , hormones , obesity , food allergies and immune system.
Currently there is no one cure for this disease however ,
⭐️ 💫📃 Studies have shown that
BEING PROACTIVE led to ✔️ Better quality of life ✔️Reduced need for surgery. Although medications are commonly given , but 🍎 holistic experts recommend that a person should take a self care approach through 🍏 improving diet 🍏staying active 🍏Reducing pain naturally.
💫 Natural Remedies:
🟢✔️Anti-inflammatory diet,
High antioxidant foods , whole unprocessed food, healthy fats like olive oil, coconut oil , fresh fruits and vegetable, Bone broth , rich in omega-3 foods such as wild caught salmon , nuts and seeds.
🔴Stay away from foods that trigger inflammation ( added sugar, hydrogenated/ trans fats, fast foods and common allergens such as gluten and pasteurised dairy.
🟢✔️ Exercise ,
such as cycling , walking, water aerobics and yoga
🟢✔️ Manage stress , get enough sleep,
Studies have shown that relaxation Methods like guided meditation , yoga , deep breathing will reduce painful episodes
🟢✔️Control pain naturally,
Massage therapy or acupuncture, essential oils.
🟢✔️ ESSENTIAL OILS
Ginger , orange, myrrh, frankincense and turmeric oils. To improve sleep you can use a diffuser by your bed or you can rub topically on the site of pain mixed with a carrier oil.
🟢✔️Supplements,
Anti-inflammatory supplements can be used to reduce the pain include turmeric and ginger extract, Boswellia/ Frankincense , omega-3 fish oils , glucosamine and MSM and finally proteolytic enzymes such as papaya

09/11/2020

Have you ever thought whether you’re storing your food right ? Handling raw meat or chicken properly? Are you increasing the risk of food poisoning
Well, it’s good to understand that the bacteria can replicate slowly or quickly depending on a given temperatures, and it can cause diarrhoea or food poisoning if handled wrong or when it reached the dangerous zone!
So how can we store food?
🫕 Food can stay at room temperature for up to 2 hours. If for example we store the food at room temperature it will need 2 hours to reach level 5 of bacteria but after these 2 hours it will jump to level 8 of bacteria which will make it high and in the dangerous zone 🚨!!
🥶 Whereas in the fridge it needs 3-4 days to reach a level 8 and for the bacteria to be in the dangerous zone!
🧊 In the freezer you can store it from 3-6 months to reach a level 8!
What about raw meat 🥩 or chicken?🍗
Well, it’s worth noting that raw meat contains high levels of bacteria. So we need to super cautious to prevent the bacteria from replicating of leading to cross contamination.
🥶Raw food can be left for 1-2 days in the fridge
🧊 3-6 months in the freezer
For dry food: 🥜
Generally foods high in acidity or sugar or salt will prevent the bacteria from replicating! Thus they can last for a long time in your cupboard.
Heating foods: 🌡General tips!
-Do not reheat food more than once , as it can cause bacterial growth
- For frozen foods, Defrost it once and then cook it
- The best way to defrost ,is to put it in the fridge 24 hours before, or cook it directly as the FDA advises, Or leave the frozen food closed well in a cold water .
- ❌❌Dont❌❌Defrost on countertop or on hot running water, as it’s a way to bring back bacteria to support its replication.
Majority of the food poisoning happens because the bacteria in raw chicken is salmonella , it’s the type that makes you sick immediately. If this raw meat was handled wrong it can move easily to your sink, cupboard which is called cross contamination.

08/11/2020

You are what you eat 🥑🍎

06/11/2020

If you had a wild guess to predict how much sugar do you take daily, how much would it be ? 🥄
🤔 Maybe 10 teaspoons ?
📃 Well studies show that an average person in Britain consumes 93.2g of sugar/ day that’s 4### times your daily recommendation. Guess who seems the worlds biggest sugar eater! It’s the US recording 126.4g/ person per day 😳😳😳 !
To make it easier to understand 1teaspoon is 4g so you can do the maths!
📃the WHO recommends consuming no more than 5% of your daily intake coming from free sugars that’s equal to 6 teaspoons or 25grams 🥄
So what is counted as free sugars! Any sugars added to a food , in addition to naturally present sugars in honey, syrup and fruit juices are counted as free sugars! With the exception of fruit (fructose) And milk (lactose).
🤔 Where are the sneaky sugar?
🥤Soft drink and sugar sweetened beverages
🧃Cereal
🥤Salami
🧃Pasta sauce
🥤Fruit yogurts
🧃Energy drinks
🥜 peanuts
🥤Salad dressing
So we shouldn’t let sugar ruin our life , as it lights up the pleasure Centers in the brain, making it super addictive! Not to mention that it increases the risk of 🚨TOOTH DECAY 🚨CORONARY HEART DISEASE 🚨INSULIN RESISTANCE 🚨 DIABETES AND OBESITy
🍏 How to break the sugar Habit?
✔️Do Not but it and don’t keep it in the house
✔️Increase your intake of superfoods as food cravings are a sign of nutrient deficiencies which leaves your brain hungry
✔️Supplement with Chromium and glutamine , as the brain feeds from either glucose or glutamine so if you give it glutamine it will shut down the craving response
✔️Reduce your stress and sleep more , as stifles have shown that poor sleep increases sugar cravings