Health in a Nutrishell

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A Healthy Lifestyle Approach.This Nutrition portal will provide evidence-based nutrition facts, healthy recipes, nutrition guidelines for various health issues, and customised diet plans.

Wishing everyone a very happy and blessed Ramadan!✨May this blessed month bring peace and lots of joy in everyone's life...
13/04/2021

Wishing everyone a very happy and blessed Ramadan!✨

May this blessed month bring peace and lots of joy in everyone's life. May Allah accept our good deeds and forgive our sins.

Try to help those in need and say a prayer for the ones who are ill, affected by the pandemic and the departed souls.

May Allah keep everyone in His infinite protection.

Ramadan Mubarak 🌙
1442 AH

13/04/2021

Pulses are some of the most nutritious crops in the 🌎!
They are 👇🏽
⬇️ in sodium
⬆️ in potassium
💪🏽 good source of iron
⬇️ in fat & contain no cholesterol
🌱 a source of plant-based protein
Pulses are also naturally gluten free and have a longer shelf life! Not to mention, one food that's almost everyone's favourite!
Nobody can pass a nice fresh plate of daal and chawal😍😌
Which type of pulses do you love?

On this , tag your friends to tell them why they should include pulses in their diet.



With the current low humidity levels in air, ramadan approaching, and a hot summer ahead, there is a high probability of...
07/04/2021

With the current low humidity levels in air, ramadan approaching, and a hot summer ahead, there is a high probability of getting dehydrated.

About 60-70% of the human body is water. You need water to regulate body temperature, maintain healthy skin & joints, digest food, ensure proper kidney function and help the brain function at its best.

A child’s body has an even higherpercentage of water than adults and higher metabolism rate, which may cause them to sweat more. They often don’t recognize when they’re dehydrated which makes them at a greater risk of dehydration.

You can get dehydrated in the following situations
▫️ Hot & dry weather
▫️ Illness - When you’re vomiting and/or have diarrhea, you’re losing essential fluids that are needed to help you feel well again. When you’re sick, you may also eat and/or drink less
▫️ Sports & Exercise - When you exercise or play sports, especially in hot temperatures, your body temperature rises, causing you to sweat more, which can lead to dehydration
▫️ Travelling - When you travel long-distance, you’re out of your normal routine and not focused on staying hydrated
▫️ Habit of not drinking enough water!

Ideal fluid options
👑Water!
🥛Milk (⬆️in calcium too!)
🍏Fruit Juice (⬆️in vitamins, minerals & fiber)
💧Coconut water (⬆️in minerals & antioxidants)
🍵Teas (green/lemongrass/chamomile)
🌊Sparkling water (alternate for fizzy drinks)

The National Academy of Medicine and British Dietetics Association recommends drinking about 11 cups of fluid (~2200ml) for women & about 16 cups (~3200ml) for men per day.

The American Academy of Paediatrics and BDA recommends that an active child should drink 6-8 cups (1200ml - 1400ml) of fluid per day.

Pregnant women - Same as adults + 300ml/day

Lactating women - Same as adults + 600-700ml/day

Note: It may vary from person to person in certain situations

The colour of your urine can be an ideal indicator of how well hydrated you are. Darker colour indicates low hydration levels.

Follow the guidelines to keep yourself off the dehydration radar!

Stay safe & stay hydrated!🌊

Ramadan is just around the corner and is a time to receive the great blessings of this month and feel our best during ou...
07/04/2021

Ramadan is just around the corner and is a time to receive the great blessings of this month and feel our best during our spiritual quests.✨
Fasting symbolises cleansing of the soul, inspires self-discipline and empathy for those in need. Not to mention, this sacred time encourages us to carry out acts of generosity.
As this month teaches us to practice self-control that is exactly what we should do. Eat healthy and enjoy the food that Allah has blessed us with but not to over-indulge ourselves.
It can be a tough task to eat healthy with all the excitement for iftaar and suhoor but we can always follow some basic rules to do that!
You can enjoy all kinds of foods with some minor changes and by following portion control.
I have put together some general guidelines that you can follow, along with some prophetic nutrition inspired foods that you can add to your suhoor and iftaar meals in this blessed month.
Also, be sure to stay hydrated and fulfill your water needs during the non-fasting hours.💧
Kindly, note that these are general guidelines and anyone who has a medical condition should seek advise of a dietitian.

A hearty smoothie bowl to kick-start the day☀️Frozen bananas, frozen strawberries, some yogurt and some coconut water ➡️...
02/04/2021

A hearty smoothie bowl to kick-start the day☀️

Frozen bananas, frozen strawberries, some yogurt and some coconut water ➡️blend
Top with fresh fruits, nuts and seeds of choice🍃

As evidenced by various researches skipping meals (particularly dinner) reduces daily energy intake, but the reduction i...
02/04/2021

As evidenced by various researches skipping meals (particularly dinner) reduces daily energy intake, but the reduction in daily diet quality (particularly when skipping breakfast) may impact health negatively over time.

Generally, 2-3 meals a day are taken and some snacks in between at times but our busy schedules, unavailability of resources or just our laziness can get in the way of doing so.

The body needs the energy to function and you get that energy from what? Food.

When you are skipping a meal, you are in fact depriving your body of that energy-the fuel required for proper functioning and it can have various consequences.

· It can lead to altered metabolism causing hypoglycemia i.e. low blood sugar levels which may leave you feeling fatigued and dizzy

· It can also cause a sudden spike in blood glucose levels when you will eat after a long break

· The shifts in blood glucose levels will directly affect insulin levels which can be quite dangerous for people with diabetes

· You may experience brain fog i.e. inability to focus and do your tasks

· It may have an impact on your mood (blood sugar fluctuations and nutritional imbalances are often to blame)

· You may experience muscle loss as the body starts to break down its own protein (not fat) to provide glucose for brain functioning (if glycogen stores have depleted)

· If you go a long time without eating, the body goes into survival mode and avails the first opportunity to store whatever you eat next so, you may experience weight management issues

· You are most likely to binge eat which can result in unnecessary weight gain

· Skipping meals (and other contributing factors such as stress and lack of sleep) can also cause stomach ulcers, acid reflux, and stomach cramps

· Higher chances of developing nutritional deficiencies and overall low energy

Nothing can beat homemade granola! Granola is packed with lots of beneficial nutrients. It's a great source of fibre, ...
31/03/2021

Nothing can beat homemade granola!
Granola is packed with lots of beneficial nutrients. It's a great source of fibre, protein, healthy fats and micronutrients!
It can make a great breakfast and even a great dessert!
You can add it to milk, yogurt, smoothies, and even to some salads!
Breakdown of Ingredients:
▫️ Rolled oats (150-175g - approx. 2 cups)
▫️ Honey/stevia/brown sugar/maple syrup
▫️ Nuts (almonds/ peanuts/cashews)
▫️ Seeds (flax seeds/ pumpkin seeds/sesame seeds)
▫️ Dried fruits (raisins/ cranberries/blueberries/ goji berries/coconut flakes)
▫️ Vanilla extract - 1/2 tsp (optional)
Recipe:
▫️ Add rolled oats in a bowl
▫️ Add honey according to your taste to the rolled oats
▫️ Add vanilla extract
▫️ Add your nuts, seeds and dried fruits according to your requirement
▫️ Give everything a good stir and spread it on the tray
▫️ Put the tray with the granola mix in the oven for 15-20 minutes (Mix it up in between)
▫️ Take it out, let it cool, add some coconut flakes if you like and put it in an air tight jar to store it
You can always make some changes to the ingredients according to your preferences!

When presented with an option opt for the foods which have a better nutrient quality! While your preference should be wh...
27/11/2020

When presented with an option opt for the foods which have a better nutrient quality! While your preference should be whole foods, that does not mean you should completely eliminate certain foods from your diet!
Moderation is the way to go when opting for foods which may not look as beneficial as others!
▫️Take a smaller portion of that food
▫️Avoid taking them frequently
▫️Opt for healthy cooking methods like steaming or boiling
▫️Leach the foods which may be high in starch

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