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Nutri Wellness Clinic By Sana Tabassam

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passionate clinical nutritionist dedicated to empowering individuals to achieve optimal health through personalized nutrition plans.Let's work togather to unlock your full health potential

29/07/2025

"Muscle Weakness: Diabetes' Hidden Danger!"

If your legs, arms or facial muscles are weakening and skin is sagging, this isn't just aging - it's diabetes damaging your body!

The Root Cause
Sugar Damage to Muscles:

Constant high blood sugar erodes muscle tissue

Excess glucose burns through muscle proteins, causing wasting

Nerve Breakdown:

Diabetes attacks nerves, disrupting brain-to-muscle signals

Result: Growing weakness in limbs, movement difficulties

Circulation Crisis:

Sugar clogs blood vessels, starving muscles of nutrients

Result: Muscles shrink and lose power

Recovery Is Possible
✔ Yes! With these steps:

Control blood sugar (HbA1C below 6)

Power up with protein (eggs, lentils, fish)

Strength training + light exercise with good sleep

Essential nutrients (Vitamin A, D, B12, Magnesium, Zinc)

⚠ Warning:
Don't wait - your muscles can't afford delay!

📍 Take Control Today!
Comment "DCP" for your FREE recovery guide

27/07/2025

“Oily skin, sudden breakouts, and dullness in this heat?”
☀️ Your skin doesn’t just need creams — it needs support from your plate too.
In hot, humid weather, your skin produces extra oil, traps sweat, and becomes prone to breakouts. Topicals help, but if your diet is full of junk, sugar, and dehydration, no serum can save you.
Here’s what helps your skin glow from the inside out:
– Add water-rich foods like cucumber, coconut water, and melon etc.
– Cut down fried snacks and extra sugar
– Eat zinc + vitamin C-rich foods (like lemon, daal, seeds)
– Stay hydrated — aim for 8+ glasses of plain water
– Include soaked almonds, chia seeds, and a bowl of dahi daily
📌 Real skincare starts from your gut, not your mirror.
👇 Comment GLOW if you want a skin-friendly grocery list for summer.

25/07/2025

Struggling to Lose Weight? Intermittent Fasting Might Be Your Game-Changer!
Tired of slow fat loss & bloating despite eating “healthy”? Intermittent Fasting (IF) helps your body switch to fat-burning mode faster!
Here’s how to WIN with IF:
✅ Best Timing: Try 16:8 (Fast 16 hrs, Eat in 8 hr window) — e.g. 12 PM–8 PM
✅ What to Drink While Fasting: Water, black coffee, green tea, apple cider vinegar (0 calories only!)
✅ What to Eat: Whole foods, high protein, fiber-rich veggies, healthy fats. Avoid sugar & processed carbs!
✅ Pro Tip: Don’t break your fast with junk — it ruins everything!
✅ Bonus: Fasting reduces inflammation, improves gut health & boosts metabolism
Consistency = visible results within weeks!

21/07/2025

🚨Struggling with Bloating, Cramps & Irregular Bowels?
It Might Be IBS!
Irritable Bowel Syndrome (IBS) affects millions, causing gas, pain, diarrhea, or constipation.
But good news—Medical Nutrition Therapy (MNT) can help!
👉 A low FODMAP diet is the gold standard: it cuts out hard-to-digest carbs that trigger symptoms.
✅ Personalized meal planning
✅ Keeping a food-symptom journal
✅ Gut-friendly fiber + probiotics
💬 Ever tried a low FODMAP plan? Share your experience below!

17/07/2025

“If you eat at 2 PM and again at 10 PM… your body’s confused, not efficient.”
When you go 7–8 hours without eating, your blood sugar drops, your energy crashes, and your body slows down to save fuel. This doesn’t help with weight loss or hormones — it creates cravings, bloating, and mood swings. Your body needs regular fuel to stay balanced. Eat every 4–5 hours, add protein-rich snacks like curd, chickpeas, beans, seeds, nuts, or eggs, and stay hydrated during the day. Fixing your meal timing can fix your energy, metabolism, and appetite.

👇 Comment MEAL PLAN if you want a simple, structured routine that works.

16/07/2025

Some people eat all day—junk, healthy food, snacks—but still stay skinny. The problem isn't how much you're eating, it’s how your body is using it. Poor meal timing, low protein, weak digestion, and sleep issues stop real weight gain. Gaining isn’t about eating more. It’s about eating right.

Easy High-Calorie Combos That Work:
Banana + peanut butter (350 kcal)
Oats + milk + almonds, honey (400 kcal)
dates & almonds with milk
yogurt with fruit + honey ( smoothies)
Eggs + roti + ghee
Paneer, rice, green leafy vegetables
Boiled potatoes or sweet potatoes with cheese, lemon, salt & pepper

These meals are affordable, real, and they actually work for hard gainers. Want a clean, simple plan that actually works? Comment GAIN, and I’ll send it to you.

15/07/2025

When You’re Full… But Still Eating.
Because sometimes, it’s not your stomach — it’s your emotions asking to be heard. You’re not gaining weight from food — you’re gaining it from feelings you’re trying to silence with food.
Stress, sadness, boredom — it all shows up on your plate.
Emotional eating isn’t about lack of willpower — it’s a coping mechanism.
You’re not hungry.
You’re tired, overwhelmed, lonely, or trying to feel something different.
So you reach for chips, chocolate, or chai — not for fuel, but for comfort.
But here’s the science behind the weight gain:
🔁 Stress raises cortisol → makes you crave sugar + fat
🧠 Food gives a dopamine hit → temporary relief, long-term guilt
🕓 Late-night emotional eating → slows metabolism, stores fat

🔁 Break the loop with mindful swaps:
💧 Drink water – thirst often masks as hunger
📝 Write your emotions down – bring awareness to your triggers
🍵 Sip herbal tea – calms your nervous system
🚶‍♀️ Take a 15-min walk – boosts mood, resets cravings

You don’t need to fight cravings — you need to understand them.
One mindful pause can prevent one mindless binge.

👇 Comment “CALM” if emotional cravings hit when you’re not even hungry.
I’ll send you a free Emotional Eating First Aid PDF with practical tools that work.

14/07/2025

“Starving ≠ Losing fat.
It just means losing energy.”
You’re skipping meals. You’re pushing extra cardio.
But the scale hasn’t moved — or worse, you feel weak, foggy, and moody.
Here’s why:
Starving doesn’t burn fat — it burns your focus, your mood, and your metabolism.
When you eat too little:
❌ Your body stores fat (survival mode)
❌ Cravings increase (especially at night)
❌ You lose muscle, not fat
❌ Hormones like cortisol spike → belly fat sticks around
Fat loss isn’t about punishment. It’s about consistency.
✅ Eat 3 small, complex carbs, healthy fats & protein-rich meals (don’t skip)
✅ Focus on real food, not “diet” food
✅ Move smart — walking > excessive cardio
✅ Sleep well → because fat burns better when you rest
You don’t need to “eat less.”
You need to eat smart and stop fighting your own body.
👇 Comment “REAL” if you’re ready to lose fat without losing yourself.

13/07/2025

Craving Junk This Weekend? Try This Instead 🍕✨
All the taste, none of the guilt — under 300 calories & full of nutrients.
Your weekend cheat just got smarter.

12/07/2025

A few months ago, a patient came to me feeling exhausted all the time.
She said: I wake up tired, I’m low all day, and by evening I’m completely drained. I don’t even eat that much, just tea in the morning and a few bites here and there.
She thought it was stress or low iron.
But the real issue? Her morning routine was working against her hormones.
Here’s what her first hour looked like:
🚫 Scrolling on her phone while still lying in bed
🚫 Having chai on an empty stomach
🚫 Skipping breakfast because she “wasn’t hungry yet”
Her body wasn’t getting any rhythm, any signals of safety or stability.
And that chaos was showing up as fatigue, bloating, cravings, and mood swings.
🧭 So we made tiny changes — nothing drastic:
✅ She started her day with warm water + lemon
✅ Had a boiled egg or soaked nuts, or yogurt with fruit / peanut butter
(A protein-fat combo = steady blood sugar) Within 30 minutes of waking
✅ Walked around her house or stretched lightly for just 5–10 minutes(Signals your body: "We’re awake and safe.")
✅ Opened her balcony door to get some sunlight on her face(Resets circadian rhythm, boosts serotonin)
Within 2 weeks, yes, just 14 days — her energy felt lighter,
Her mornings were less rushed, and her cravings reduced drastically.
She messaged me: “I didn’t need more supplements — I just needed structure.”
👉 If your mornings feel chaotic, your hormones might be reacting to the lack of rhythm, not lack of willpower. Your body wants to help you. It just needs the right signals.
📌 Save this if you're tired of waking up tired.

11/07/2025

"Acne, mood swings, weight stuck, irregular periods?
It’s not just stress — it might be PCOS."PCOS isn’t just a hormone issue — it’s a lifestyle alarm, and food plays a bigger role than you think.

You don’t need a perfect diet. You need a sustainable rhythm.
Small daily changes = long-term hormone balance.

Let’s clear the fog. You don’t need fad diets or fear.
You need stability, simplicity, and support — starting with your daily routine.

🥣 What to eat (and why it matters):
✅ Balanced plates that calm insulin:
Your hormones respond to what and how you eat.

Breakfast: Eggs + whole grain roti (protein + complex carb = blood sugar balance)

Lunch: Daal + sabzi + brown rice or roti (protein+ fiber + complex carbs =slow energy release & less cravings)

Dinner: Paneer/tofu/chicken/fish + steamed veggies

✅ Smart snacks that don’t spike insulin:
No long gaps. No sugary energy dips.

Handful of almonds or walnuts + 1 fruit (fiber slows sugar release)

Roasted makhana/chana for crunch without guilt

lemon water with mint and cumin = hydrates & cools inflammation

🧘‍♀️ Lifestyle tips that support healing:
☀️ Get 20 minutes of sunlight daily
→ Natural Vitamin D = better hormone signaling

🕒 Eat at consistent times
→ Irregular meals = insulin confusion = worse PCOS symptoms

🚶‍♀️ Move your body after meals
→ Even a 10-minute walk lowers insulin spikes

😴 Prioritize 7–8 hours of sleep
→ Sleep resets cortisol, which controls your cycle

📵 Limit screen time before bed
→ Blue light delays melatonin = hormone imbalance

👇 Comment "PCOS" and I’ll send you a free customized 3-day hormone-friendly meal plan to help you feel better — one plate at a time.

10/07/2025

“8 hours of sleep. Still tired?”
If you're waking up exhausted, it’s not just stress.
It’s hormone imbalance — usually triggered by dinner.
🍽️ Common mistakes:
Eating more carbs (rice, pasta)+ heavy curry at 10 PM
Overeating because you skipped lunch
Sugary drinks / food (tea/coffee/soft drinks/shakes/smoothies) before bed

🛠️ Fix it with:

A light dinner (sabzi + 1 roti)

10-min post-dinner walk

Herbal tea instead of sugar-loaded drinks (tea/coffee/soft drinks/shakes/smoothies)
Your energy doesn't come from caffeine. It comes from your hormones working with you — not against you.

👇 Save this post if your mornings start with yawns.

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