hanadisportsdietitian

hanadisportsdietitian Hanadi Achour
Sports Dietitian and Personal trainer
Master's in sports nutrition and physiology -USJ

The recommended dosages of caffeine is maximum 300-400mg/day for healthy adults.🤰🏻Pregnant women should limit their inta...
20/04/2023

The recommended dosages of caffeine is maximum 300-400mg/day for healthy adults.
🤰🏻Pregnant women should limit their intake to 200mg/d and less is better.
Pay attention: don’t consume caffeine for at least 6 hours bedore bedtime.

Are you a tea or coffee person?☕️In moderate doses, caffeine can boost both mental and physical performance.Stay tuned f...
19/04/2023

Are you a tea or coffee person?☕️
In moderate doses, caffeine can boost both mental and physical performance.
Stay tuned for the next post to know the amount of caffeine in beverages.


Ramadan kareem🙏🏼🤍 🌙 #صوممبارك
24/03/2023

Ramadan kareem🙏🏼🤍

🌙 #صوممبارك

Great things never cam from comfort zones✨ 🇱🇧
23/03/2023

Great things never cam from comfort zones✨

🇱🇧

Are you looking for the quality of your food rather than the calories?Are you having your fruits and vegetables?🥦🍎Are yo...
22/02/2023

Are you looking for the quality of your food rather than the calories?
Are you having your fruits and vegetables?🥦🍎
Are you having your protein needs/day?🥩🍳
Are you moving your body every day?🚶🏻
Are you exercising 2-3 times/week?🏋🏻‍♀️
Are you drinking enough water?💧

Ask yourself this question rather than focusing on one meal.
It’s your whole lifestyle that matter.



Dm for online consultation.

Hobby 🎾
19/02/2023

Hobby 🎾

Vitamin B12 (cobalamin) is a key component for supporting the function of our nervous system, as it is an essential vita...
15/02/2023

Vitamin B12 (cobalamin) is a key component for supporting the function of our nervous system, as it is an essential vitamin for the formation of red blood cells.
This vitamin plays a very important role in regulating mental health.

If you suspect you might have a deficiency, it’s important to pay attention to these symptoms:
Fatigue
Pale skin
Headaches
Depression
Difficulty concentrating
Sore mouth and tongue

Most people get enough vitamin B-12 from a balanced diet 🥩🍳🍗However, older adults, vegetarians, vegans and people who have conditions that affect their ability to absorb vitamin B-12 from foods might benefit from the use of oral supplements💊



It's the season of Goal setting!When it comes to goal setting some of us tend to aim for perfection rather than setting ...
29/12/2022

It's the season of Goal setting!

When it comes to goal setting some of us tend to aim for perfection rather than setting for something a bit more realistic.
Aiming for perfection is setting ourselves for failure🤷‍♀️
Balance is key🗝️

I believe: if it's not Scheduled It's not Happening!

Writing something down makes all the difference in hoping, it gets done to making it happen!

Tell me do you schedule your day?
And what's your goal for 2023?

✌️ 🇦🇪

Be well fueled before your workout🍌☕The Pre-workout snack improve performance and may allow you to work out for a longer...
28/10/2022

Be well fueled before your workout🍌☕

The Pre-workout snack improve performance and may allow you to work out for a longer time or at a higher intensity 🏋️‍♀️

Eat immediately after you exercise to help your muscles recover and to replace glycogen stores🥩🍚🍳



Don't ignore your own potential 🙌🏋️‍♀️Believe in yourself.Invest in yourself.There is no one way to success.Each body is...
26/10/2022

Don't ignore your own potential 🙌🏋️‍♀️
Believe in yourself.
Invest in yourself.
There is no one way to success.
Each body is different.
Find out what works for you💪🏼🤍



Need help in your fitness and nutrition journey?
Send me a direct message 📩

❤️

Sometimes you just need to Relax and remind yourself that you're doing the best you can and everything is going to be al...
22/10/2022

Sometimes you just need to Relax and remind yourself that you're doing the best you can and everything is going to be alright🤍💪🏼

Happy weekend everyone!

Vitamin C is an antioxidant that helps protect your cells against the effects of free radicals molecules produced when y...
17/10/2022

Vitamin C is an antioxidant that helps protect your cells against the effects of free radicals molecules produced when your body breaks down food or is exposed to to***co smoke🚬 and radiation from the sun, X-rays or other sources.
Free radicals might play a role in heart disease🩺💔, cancer and other diseases.

Make sure to have high vitamin C food🥦🍓🥝🍊



Are you having your veggies?🥬🥒🍅🥕🥦If yes, then great! If not, here are some amazing reason to add more of them:1- some ve...
12/10/2022

Are you having your veggies?🥬🥒🍅🥕🥦

If yes, then great! If not, here are some amazing reason to add more of them:

1- some veggies have more than 90% water content so they will help you feel more hydrated💦

2- they are also high in fibers which delays digestions and fuels you for longer😉

3- the more colors you include in your diet the more nutrients you will get. Each color provides various health benefits🌈

Try to include as many plant-based colors in your meals as possible.



Self-care has no color, shape or size.Self-care is for everyone, and we all need it.Self-care is doing the things that m...
09/10/2022

Self-care has no color, shape or size.
Self-care is for everyone, and we all need it.
Self-care is doing the things that make you feel more like yourself.
Do it for you. Because no one else deserves it more🏋️‍♀️🤍

While orange are high in vitamin C, there are plenty of other choices to help you reach your needs🍓🥝🥦Your body does not ...
05/10/2022

While orange are high in vitamin C, there are plenty of other choices to help you reach your needs🍓🥝🥦
Your body does not produce vitamin C, you need to get it from your diet

Vitamin C does not help increase the absorption of iron, but it's also a key nutrient for bone, connective tissue, collagen formation, immunity, wound healing and more.



Let go of the food guilt feeling.Let go of the judgment. Let go of anxiety. Let go of what stopping you. Do what makes y...
14/09/2022

Let go of the food guilt feeling.
Let go of the judgment.
Let go of anxiety.
Let go of what stopping you.

Do what makes you happy!🤍

What do you do when you feel demotivated to exercise?🏋️‍♀️First you should know that this is normal because no one is mo...
09/09/2022

What do you do when you feel demotivated to exercise?🏋️‍♀️

First you should know that this is normal because no one is motivated all the time🤷‍♀️.

For most people, feeling unmotivated comes from the effects of burnout. In other words, your body, mind and soul are tired making it difficult to work up the energy to exercise🤸‍♂️

🌠Whenever you feel demotivated
1- Remind yourself WHY did you start
2- Think of how good you will feel when you have finished your workout
3- Remember that once you see results it becomes an addiction
4- Find a type of sports that you enjoy
5- Make it a habit
6- Just do it
7- Ask for help

Motivation is what gives you the start and then self-discipline alone will be responsible for keeping you going💪🏼.



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