NutroFlex

14/06/2025

✨ Hi, I’m Samia Rehan, Nutritionist l Physiotherapist.
I help women heal from the inside out, not just lose weight, but restore balance.

❓ Do you feel...
🔸 Tired and bloated all the time?
🔸 Struggling with PCOS or perimenopausal symptoms?
🔸 Losing control with emotional eating or sugar cravings?
🔸 Gaining weight despite eating less?

You're not alone — and it's not your fault.

🌿 What you need isn’t another crash diet —
You need a custom healing plan designed for your hormones, metabolism & mindset.

💡 I offer:
✔️ Hormone-balancing dietary advice plans
✔️ Gut and liver detox support
✔️ Mindful eating coaching
✔️ PCOS & perimenopause-specific guidance
✔️ Real lifestyle strategies that work for women 30+

🧠 Weight loss is not just about calories —
It’s about hormones, stress, digestion, and emotional health.

💬 I’ve helped 2K+ women regain their health and confidence naturally.
Let me help you too!

📩 DM now or WhatsApp me for 1:1 online consultation.
✨ Your healing journey starts today!

28/05/2025

1. Knee pain after 45 is often linked to low estrogen levels, which weaken bones, reduce collagen, and increase inflammation.

2. Flaxseeds, sesame seeds, turmeric with black pepper, bone broth, spinach, moringa, fish, egg yolk, and almonds help relieve pain naturally.
Avoid sugar, fried, and processed foods as they worsen inflammation.

3. My patient, Sara (45), added flaxseeds, bone broth, turmeric tea, and fish to her meals, her knee pain eased within 3 weeks.

ls your knee hurting, if yes, the above tips would definitely help you.

28/05/2025

Zinc as a nutrient is a hero ,incorporated into your diet for all hormones fuctions. Pumpkin seeds, chickpeas, lentils, cashews, eggs, meat, fish, dairy, and whole grains are rich sources of zinc.

17/05/2025

جھلستی گرمی میں اگر کوئی مزدور برف مانگے، تو انکار نہ کرنا... یہ برف نہیں، اُس کے لیے راحت ہے، اور آپ کے لیے ثواب۔

20/01/2025

🍽️ Fried vs. Steamed Fish: Which One is Healthier? 🐟

As a Nutritionist and Physiotherapist, I always emphasize the importance of food choices in maintaining overall health. While both fried and steamed fish offer great nutritional value, it's essential to choose what works best for your body.

✨ Steamed Fish:

Lower in fat

Preserves nutrients better

No harmful compounds from excessive oil

🌟 Fried Fish:

Crispy and flavorful

Rich in taste but higher in fat and calories.

💡Which method of cooking fish do you prefer? And why? 👇

🍽️ تلے ہوئے بمقابلہ بخارے ہوئے مچھلی: کون سی زیادہ صحت بخش ہے؟ 🐟

بطور ماہرِ غذائیت اور فزیوتھراپسٹ، میں ہمیشہ خوراک کے انتخاب کو مجموعی صحت کے لیے اہمیت دیتی ہوں۔ اگرچہ تلی ہوئی اور بخارے ہوئی مچھلی دونوں میں بہترین غذائیت موجود ہوتی ہے، مگر یہ ضروری ہے کہ وہ طریقہ اختیار کریں جو آپ کے جسم کے لیے بہترین ہو۔

✨ Steamed or baked مچھلی:

کم چربی والی

غذائیت کو بہتر طریقے سے محفوظ رکھتی ہے

زیادہ تیل سے پیدا ہونے والے نقصان دہ مرکبات نہیں ہوتے

🌟 تلی ہوئی مچھلی:

کرسپی اور مزیدار

ذائقے میں بھرپور لیکن زیادہ چربی اور کیلوریز والی

💡آپ مچھلی پکانے کا کون سا طریقہ پسند کرتے ہیں؟ اور کیوں؟ 👇

08/12/2024

Review time

19/11/2024

Think Twice Before Your Next Bowl of Noodles: The Hidden Side Effects Exposed!

"Noodles are healthy!"

"Who told you that?"

"Doctor, they say so in all the ads."

"Sometimes, the Nutritionist in me needs a lot more patience to debunk these myths—especially with teenagers! 🙄"

"Alright then, if it’s that healthy..."

"Why are you dealing with period issues, mood swings, and stubborn acne that refuses to go away no matter how many creams you try?"

نوڈلز کھانے سے پہلے دو بار سوچیں: چھپے ہوئے نقصانات بے نقاب!

"نوڈلز صحت مند ہیں!"

"یہ کس نے کہا؟"

"ڈاکٹر، یہ تو سب اشتہارات میں بتایا جاتا ہے۔"

"کبھی کبھی Nutritionist ہونے کے ناطے مجھے بہت زیادہ صبر کی ضرورت پڑتی ہے، خاص طور پر نوجوانوں کو ایسی باتیں سمجھانے کے لیے! 🙄"

"اچھا ٹھیک ہے، اگر یہ اتنے ہی صحت مند ہیں..."

"پھر آپ کو پیریڈز کے مسائل، موڈ کی تبدیلیاں، اور وہ ضدی ایکنی کیوں ہو رہی ہے جو لاکھ کریمیں لگانے کے بعد بھی ختم نہیں ہو رہی؟"

18/11/2024

09/11/2024

Lemons are a good source of potassium, which offers several health benefits:

1. Heart Health: Potassium helps regulate blood pressure, reducing the risk of heart disease.

2. Muscle Function: It supports muscle contraction and reduces cramps, especially beneficial for active individuals.

3. Fluid Balance: Potassium maintains proper fluid balance in the body, essential for kidney health and cellular function.

4. Bone Health: Potassium can help reduce calcium loss from bones, supporting stronger bones over time.

5. Nerve Function: It aids in nerve signaling, essential for overall brain and body communication.

Adding lemons to your diet can help you enjoy these benefits naturally.

08/11/2024

Hydration and nutrition of skin:

Stay Hydrated: Drinking plenty of water keeps your skin plump and supple, reducing the appearance of lines.

Collagen and Antioxidant-Rich Foods: Foods rich in vitamin C (citrus fruits, berries) and amino acids help boost collagen production, which can support skin elasticity.

Omega-3 Fatty Acids: Found in fish, chia seeds, and walnuts, omega-3s help maintain skin moisture and elasticity.

Skin Elasticity