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Nutro Diet, Islamabad (2025)

29/10/2021

My lovely teachers and seniors🥰

25/08/2021

*خود کو آرگینک کر لیجیے۔۔۔*

قریباً دو سال ہو گئے ہیں، یقین کریں جب سے ایلوپیتھک گولیوں سے جان چھڑائی ہے، زندگی میں ایک سکون سا ہے اور بدن میں راحت۔ خاص طور سے اینٹی بایوٹک ادویہ تو جسم کی خاص دشمن ہیں۔ ہر جسم کا اپنا ایک قدرتی مدافعتی نظام ہوتا ہے جو ہر بیماری کے خلاف محاذ بنا لیتا ہے اور آخر جیت جاتا ہے۔ کیا آپ جانتے ہیں کہ اس کا بیڑہ غرق کیسے ہوتا ہے؟

اول نمبر پہ ناقص غذائیں ہیں، جن کی ایک لمبی فہرست ہے۔ میرے ذہن میں جو ہیں وہ نیچے لکھ دیتا ہوں۔۔ آپ اگر اپنی ذات سے مخلص ہیں (جو کہ یقیناً آپ نہیں ہیں) تو بازاری کھانوں کے چسکوں سے حتمی پرہیز کرنا پڑے گا۔ یہ جو ہم کہتے ہیں کہ جی میں نے باہر سے فلاں چیز کھائی اور مجھے کچھ نہیں ہوا، تو صاحب! آپ کچھ عرصہ صبر کر لیں اور استقامت سے ہوٹلوں کی دعوتیں اُڑا لیں۔

قوتِ مدافعت میں کمزوری ایک دم سے نہیں آتی بلکہ رفتہ رفتہ یوں آتی ہے کہ اچانک کسی دن انکشاف ہوتا ہے کہ جی میرا بی پی نارمل نہیں ہے، مجھے قبض ہے، مجھے زیادہ تھکاوٹ ہوتی ہے، میرے گھٹنوں میں درد ہے، میرا سر دُکھ رہا ہے اور میرے گلے کا کیرا نہیں رُک رہا وغیرہ۔ پھر آپ کلینک پہ بھاگتے ہیں اور ٹیسٹس کراتے ہیں تو پتا چلتا ہے کہ آپ کا لیور فنکشن ڈسٹرب ہے، کولیسٹرول بڑھ چکا ہے، شوگر لیول نارمل نہیں ہے، یورک ایسڈ میں گڑبڑ ہے، بلاکیج ہو رہی ہے یا معدے کا انفیکشن ہو چکا ہے وغیرہ۔

اس موقع پہ بہت کم ڈاکٹرز ایسے ہوتے ہیں جو فارماسوٹیکل مافیا کی بجائے مریض کے ساتھ مخلص ہوتے ہیں اور اسے ایک آدھ ضروری/ایمرجنسی ٹکیہ کے ساتھ متناسب غذائی پلان بتاتے ہیں۔ لیکن نہیں، بلکہ اس کے لیے الگ سے نیوٹریشنسٹ موجود ہیں جن کی ہدایات پہ عمل کرنے کا تکلف کون کرتا ہے؟ ایک خدا ترس ڈاکٹر کبھی بھی غیرضروری ادویہ نہیں لکھتا بلکہ خوراک اور ورزش پہ فوکس کراتا ہے۔

خیر سے ہمارے بیشتر مریض بھی ڈیڑھ پڑھے لکھے ہوتے ہیں۔ اگر ڈاکٹر لمبا نسخہ نہ لکھے تو اس کی قابلیت پہ شک کرنا ہماری قومی وبا ہے۔ مجبوراً وہ خانہ پُری کو کئی ملٹی وٹامنز لکھ دیتے ہیں کہ آخر انہوں نے بہرصورت مریض کی نفسیات کو مطمئن کرنا ہوتا ہے۔۔!
۔
اب ہم غذائی پلان پہ آتے ہیں۔۔۔ اس میں سرفہرست باہر کے کھانے مکمل چھوڑ دینا ہے۔ جو کچھ کھانا ہو، یوٹیوب سے ترکیب دیکھیں اور گھر پہ تیار کریں۔ ظاہر ہے ابتدا میں اس میں مشقت ہو گی، پھر عادت بن جائے گی۔

☘️ گھر میں سب سے پہلے کوکنگ آئل بدلیں، سرسوں کے تیل میں کھانے بنائیں۔

☘️ دیسی گھی اپنے مستقل استعمال میں لائیں۔۔ اسکی ماہانہ لگ بھگ قیمت اتنی ہے جتنے آپ لیبارٹری ٹیسٹس اور چیک اپ فیس پہ لگاتے ہیں۔ پچھلے دو برسوں میں مَیں نے ایک روپیہ بھی ان دو جگہوں پہ نہیں دیا الحمدللہ۔
☘️ تمام پیکڈ جوسز، کولڈ ڈرنکس پہ پکی بندش لگا دیں۔ فریش جوسز، لسی اور ستو پئیں۔
☘️ مختلف قہوے پئیں۔
☘️ آپ بیکری شاپ پہ جائیں اور جو کچھ وہاں بِک رہا ہے اس سے اجتناب کریں، یہ سبھی کچھ مضرِ صحت ہے۔۔
☘️ جام اور مربہ جات بآسانی گھر بن سکتے ہیں۔
☘️ ڈبے کا دودھ جب الٹرا ہائی ٹمپریچر سے گزرتا ہے اس کی تمام غذائیت جل جاتی ہے۔ اب یہ صرف سفید محلول ہے جسے گاڑھا، لذیذ اور دیرپا محفوظ کرنے کیلئے کیمیکلز اور پریزرویٹوز شامل کیے جاتے ہیں۔ تھوڑی سی تکلیف کریں اور جا کر بھانے سے دودھ لے آئیں، ابالیں اور پئیں۔
☘️ چینی کی بجائے گُڑ/شکر/شہد لیں۔
☘️ آٹا خالص گندم کا استعمال کریں۔
☘️ روز کوئی ایک فروٹ کھائیں۔
☘️ تلی ہوئی چیزیں آہستہ آہستہ چھوڑنی ہوں گی۔
☘️ آیوڈین ملا نمک سخت نقصان دہ ہے۔۔ خواہ لوگ کچھ دلائل دیں،
☘️ برائلر چکن چھوڑ دیں۔
☘️ اپنے بچوں پہ پابندی لگا دیں کہ دکان سے پاپڑ، نمکو، چپس، ٹافی، سلانٹی، چاکلیٹ، جوس، برگر، شوارما، پیزا وغیرہ کچھ بھی نہیں خریدنا۔

الحمدللہ میرے بچے پیسے مانگتے ہیں اور نہ ڈیپارٹمنٹل سٹورز سے کچھ خرید کر کھاتے ہیں۔ یہ باتیں ان کو باقاعدہ سمجھائی گئی ہیں، کوئی زور زبردستی نہیں کی گئی اور یہ سارا پراسس ایک ہی دن میں نہیں ہو جاتا۔ پہلے خود عمل کرکے دکھانا ہوتا ہے۔ روٹین بدلنے پہ وقت لگتا ہے، فیملی کی ذہن سازی کرنا پڑتی ہے۔

آرگینک غذاؤں کے لیے زیادہ خرچہ اور زیادہ محنت درکار ہوتی ہے۔ میں سمجھتا ہوں کہ دنیا میں سب سے زیادہ انسویسٹمنٹ کا حقدار میرا جسم ہے اور میری فیملی۔ خواہ انہیں گاڑی، کوٹھی، برانڈڈ پہناوے اور جدید موبائل میسر نہ ہوں، لیکن ان کی فزیکل فٹنس ضرور برقرار ہو۔ غذائی حوالے سے میرے پاس اور بھی بہت کچھ ہے لکھنے کو، لیکن ابتدائی پلان یہی ہے جو لکھ دیا ہے۔

آنے والا دور قدرتی غذائیت کے لحاظ سے بہت بڑا چیلنچ ہے۔۔ لوگ خالص کھانے کو ترسیں گے۔ اس کے لیے ابھی سے کچھ سوچ لیں کہ آپ نے اپنے دفاعی نظام کو طاقتور رکھنے کے لیے کیا کرنا ہے؟ درست فیصلہ ہمارے سچے ارادے پر منحصر ہے۔ وبائی امراض کے سامنے ڈٹ کے صرف وہی ٹھہر سکے گا، جس نے وقت سے پہلے اپنے جسم کو مضبوط کر لیا ہو گا۔۔!!

24/06/2021

HEALTHY CUCUMBER LEMONADE
This Healthy Cucumber Lemonade is the perfect naturally-sweetened refreshing drink for summer! It’s made from blended cucumbers, fresh lemon juice and honey, so it’s the perfect healthy refreshment for warm days and summer parties!
Drinks like this Healthy Cucumber Lemonade make my summers so much better.
To save all those empty calories and to boost my family’s nutrition, I love creating refreshing homemade drinks like this Healthy Cucumber Lemonade to enjoy on hot summer days. I’ve already shared a few of my favourite cool drinks with you, but I’ve been wanting to create a new lemonade drink with cucumbers for months and I have finally perfected it!
Truly, I love everything about cucumbers and I enjoy them almost every day. On lazy days I munch on cucumber slices for snacks and lunch, I enjoy them on salads all the time, and I even throw a few cucumber slices in my water bottle most days for some added fresh flavor. Cucumber and lemon go so perfectly together and they make this Healthy Cucumber Lemonade just explode with flavor.
Feel free to experiment with the amount of water you add until it’s the right taste for you – I like it strong, but if you prefer a milder flavor just add a little more water!
Hope you enjoy this Healthy Cucumber Lemonade recipe!

24/06/2021

HEALTHY HOMEMADE ICED TEA
This Healthy Homemade Iced Tea is a delicious and refreshing drink for summer made from only 3 ingredients, with NO refined sugar and NO artificial sweeteners! Under 50 calories per serving!
There’s almost nothing better than sitting outside on a warm day with a tall glass of something refreshing, and this Healthy Homemade Iced Tea is my first choice for a delicious summer drink. If you’re a fan of iced tea, you’re going to LOVE this recipe.
Conventional Iced Tea can be so high in calories and packed with unnecessary sugar and if you’re buying powdered iced tea from the grocery store you’ll know exactly what I mean. Making your own homemade iced tea is a great way to reduce your sugar intake and this Healthy Homemade Iced Tea contains no refined sugar at all, and no artificial sweeteners.

Using honey as a sweetener for summer drinks is a great way to add flavour with a hint of sweetness, without making them overly sugary. Honey is the best ingredient in this healthy iced tea recipe!
To make healthy homemade iced tea you will need:
Black tea
Fresh lemons
Ice
Honey, or your favourite liquid sweetener like maple syrup.
I hope you love this iced tea recipe as much as I do!
Let me know in the comments below, what’s your favourite summer drink? I’d love to know.

16/06/2021

Detoxifying apple ginger lemon combo to flush out pounds of toxins.
A Simple Juice Recipe That Promises to Energize and Detoxify.
INGREDIENTS
1/2 lemon, peeled
1 green apple.
1 piece fresh ginger about 1 inch long
DIRECTIONS
Put the lemon through the juicer, then add the apples and ginger. Stir if necessary and enjoy immediately.
Makes one 12-ounce serving.
This detoxifying juice recipe helps boost immunity, aid digestion, and even up energy levels. Best of all, it only contains three ingredients: lemon, ginger, and green apple. Don't be mistaken, though, while it might be a simple recipe, it still packs a punch. The flavors combine for a sweet-tart concoction that hits the palate with a spicy kick from the ginger — a surefire way to wake up the senses! "The beauty of this juice is that it's great to drink anytime,".
"It ensures you are flooding your body with nutrients first thing each morning. You can also drink it midafternoon for a natural energy boost, rather than a coffee break." One recipe that does a little bit of everything — who wouldn't love this?
I loves this antioxidant-rich juice as a way to reset my body after an indulgent period: "High in vitamins A, B, and C, it helps cleanse the liver and remove mucus from the body." Besides aiding in digestion, the ginger is key for soothing an upset stomach or nausea. Perfect if you had a bit of a rough one the night before.

12/06/2021

Fixing your metabolism is way more impressive than losing weight.
Learn how to fix a damaged or sluggish metabolism.
Your METABOLISM is the biochemical process of converting what you EAT into ENERGY.⁣

However, certain lifestyle factors can influence HOW your body processes & utilizes calories consumed. Some people can consume 2500 calories a day and “maintain” their weight, while others may notice they weight jumps up. ⁣
⁣
Your metabolism ADAPTS to help keep you ALIVE. It doesn’t understand that you’ve been trying to fit into a new dress you bought, or get ready for a photoshoot.⁣
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So what lifestyle factors have driven your metabolic rate to decrease so that your body can become more efficient on LESS calories? What has your journey up until this point looked like?⁣
⁣
𝗧𝗵𝗶𝗻𝗴𝘀 𝘁𝗵𝗮𝘁 “𝗦𝗟𝗢𝗪 𝗗𝗢𝗪𝗡” 𝘆𝗼𝘂𝗿 𝗺𝗲𝘁𝗮𝗯𝗼𝗹𝗶𝘀𝗺:⁣
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❌ Prolonged calorie RESTRICTION, crash dieting & UNDER EATING. ⁣
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❌ Excessive high intensity exercise, over training & inadequate recovery. ⁣
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❌ Chronic HIGH STRESS (ie. lack of sleep, nutrient deficiencies, poor gut health, high toxicity, elevated cortisol/HPA dysfunction)⁣
⁣
𝗧𝗵𝗶𝗻𝗴𝘀 𝘁𝗵𝗮𝘁 “𝗦𝗣𝗘𝗘𝗗 𝗨𝗣” 𝘆𝗼𝘂𝗿 𝗺𝗲𝘁𝗮𝗯𝗼𝗹𝗶𝘀𝗺:⁣
⁣
✅ Eating adequate NUTRIENTS & CALORIES.⁣
⁣
✅ RESISTANCE Training & building MUSCLE.⁣
⁣
✅ Optimizing THYROID function & balancing HORMONES (ie. addressing any nutrient deficiencies, managing stress, improving gut health & natural detoxification processes, sleeping)⁣
⁣
Just as your metabolism had adapted to where it is right now, it has the ability to adapt to a better spot.⁣
⁣
This is something I specifically work with women to address. 💪🏼

02/06/2021

A lot of people feel an intense pressure to sport a particular body type during the summers. A lot of people talk about 'summer body' and slimming down for the summers. This may push a lot of people to take up fad diets that have dubious credentials but promise 'quick results.'
That is why some people opt for a quicker, more drastic solution: crash dieting. These diets, otherwise known as total diet replacement (TDR) programmes, involve drastically reducing calorie intake to between 800-1,200 calories per day. People on these diets consume nothing but specially formulated soups, shakes and bars for up to 12 weeks.
Crash dieting may lead to sluggishness, headaches, nausea and diarrhoea. Reject this pressure to attain a particular body type and instead eat healthy to feel energetic and fresh.

31/05/2021

If you're falling sick more often during summers here's a helpful list of nutrition mistakes that you may be making..
1. Drinking chilled water after a day out in the sun.
It may shock your system and result in sore throat as well as digestive troubles.
2. Drinking too much caffeine.
It dehydrates you due to its diuretic property so it may give you headaches and make you feel dehydrated.
3. Loading up on sugary cold drinks and juices.
These drinks and juices contains excessive amount of sugar which
may increase your energy temporarily but may result in an energy crash after a few days.
So drink only fresh fruit juices with natural sugars in them.
4. Avoiding eggs, fish and chicken
There is a misconception that eggs fish and chicken generate excessive heat in the body and hence must be avoided during summers.
This is not true. All three foods are rich in lean protein which is important for maintaing a healthy weight during summers.

29/05/2021

Mango Lassi🥭 a very healthy summer drink
In super simple steps
⬇
Take out mango pulp to plain yogurt in 1:1 ratio Add 1 tbsp honey few icecubes blend well and enjoy.....

29/05/2021

A simple detox drink that cleanses your body and in turn cleanses your mind.
🍋🥒
This drink not only detoxifies your body it cools down your body and quench your thirst on warm summer day.
All you need are few slices of cucumber, half slices of lemon/lime, a small slice of ginger, and few mint leaves.
Happy sipping.

29/05/2021

What could be more refreshing than these watermelon slushies? 🍉
Made with just three ingredients
1... watermelon
2... fresh lime juice
3... fresh mint
You can add some water if you want.
It's magical how it taste.
This is the best summer drink one can try especially in these hot days.

02/05/2021

Consume the right foods at Suhoor to last through the fasting hours.
Most of us feel low at energy and lousy during our fasts. One reason not eating all day but the other reason is that probably we are not eating the right things at suhoor.
Making the right choice can help us feel fuller for longer and can make us energised during the day.
Make sure you are having whole meal starchy carbohydrates , proteins and dairy products.
Also try to add portion of fruits on some days. If fruit is not available you can go for any vegetable of your choice.
Lastly including healthy fats is also vital as it will help you feel fuller for longer and provide a longer source of energy. Foods like nuts or seeds.
To keep hydrated drink plenty of water between Iftar and Suhoor.
Iftar should be such that we still have room for our dinner. Dinner should be like our everyday regular meal.
Replenish your energy levels by eating a healthy, balanced Iftar.
You can choose to have anything of your choice at Iftar , keeping few things in mind.
•Avoid fried items.
•Avoid sugary drinks.
•Avoid high sugar foods.

02/05/2021

Soft drinks either diet or regular are injurious to health especially at Iftar because after sixteen hours fasting, the use of soft drinks started declining the function of kidneys.
Instead of soft drinks, it is better to use fresh juices because fizzy drinks can be a cause of some health hazards including, diarrhea, gastroenteritis, dehydration, renal problems and even cancer.
Increase water intake to avoid heat affects and dehydration.

28/04/2021

10 rules of Healthy eating in Ramadan
1)Start your meal with dates
Dates are a very important source of sugar that will replenish the energy you lost throughout the long hours of fasting, it is rich in fibers that will regulate your bowel movements
2) Stay hydrated
You have to make sure that you drink enough water after you break your fast so that you do not feel thirsty or have any signs of dehydration the following day. Drink 8 glass of water throughout the night
3)Avoid thirst
Avoid salty foods, such as canned or processed foods, salted nuts, and pickles, because these will increase your thirst during the fasting period
4) Ensure your meal has all food groups
Your iftar should have a source of grains, proteins, vegetables, fruits and healthy oils.
5)Avoid Coffee
If you are a coffee drinker, try and reduce your coffee consumption two weeks prior to Ramadan in order to avoid headaches and sleepiness.
6) Exercise
Adding exercise to your daily routine during Ramadan is very beneficial. This will help you maintain a healthy weight and healthy lifestyle.
7)Make healthy food choices
Choose whole grains, lean meat, chicken breast, fish, olive oil in moderation and whole fruits instead of fruit juices. Stay away from fried food, and food high in fat.
8) Break your fast slowly
Start with dates, water, followed by soup, a bowl of salad and then go to the main meal. If you feel full after the salad, you can take a break and continue your meals later.
9) Don't overeat
Overeating can cause stomach pain and bloating which is a very common problem that people face during Ramadan.
10) Avoid sugary drinks
Drinking sugary drinks immediately after iftar will result to bloating and cause a delay in digestion. It will also cause a fluctuation in the blood glucose level, which will lead to you craving for more sweets.

27/03/2021

Yogurt contains healthful bacteria that have positive effects on brain health.
According to a recent clinical review, yogurt and other dairy products may also produce an anti-inflammatory effect in the body. Some research suggests that chronic inflammation may be partly responsible for anxiety, stress, and depression🥛

27/03/2021

Stressed out?
Try citrus fruits to relieve your Stress!
The high level of vitamin C in citrus fruits are known to help lower blood pressure and stabilize elevated stress hormones for minimizing anxiety and stress. Along with that it also helps to boost your immune system🍋🍊
Important : Beware of drinking commercially produced juices. It is so high in sugar that it will almost certainly have the opposite effect.

27/03/2021

The B-vitamins in bananas, like folate and vitamin B6, are key to the production of serotonin, which can help improve your mood and reduce anxiety🍌
For an extra stress busting boost, top bananas with almond, peanut, or cashew butter.

Nutro Diet

29/10/2021

25/08/2021

24/06/2021

24/06/2021

16/06/2021

12/06/2021

02/06/2021

31/05/2021

29/05/2021

29/05/2021

29/05/2021

02/05/2021

02/05/2021

28/04/2021

27/03/2021

27/03/2021

27/03/2021

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