Jessica Faissal's Diet and Fitness tips.

27/07/2025

First time bouldering 🧗🏼

21/04/2025

What to look for when choosing shoes? 🏃‍♀️
•Focus on fit. When you run, your feet expand and swell. Aim for at least a thumb’s width of space between your longest toe and the end of your shoe.
•Try lots of shoes. If possible, visit a specialty running store for a fitting. Try on a bunch of shoes, and go back to the pairs that felt the best.
•Comfort is key. If a shoe feels off when you try it on for the first time, it most likely won’t feel much better on a run.
•Shop with a goal. Consider what you want most from your shoes. Is it distance? Think cushioning. Speed? Look for weight and responsiveness.

A good pair of running shoes will run near about $100 to $160. Prices much higher than that are likely to offer options that you don’t need as a beginner. That said, most running shoe companies update their popular models nearly every year, and you can sometimes find very good deals on last year’s version. Most running shoes are designed for somewhere between 300 and 500 miles.


What are your favorites running shoes? Share below ⬇️.

08/03/2025

Finding your why when it comes to being active will help you stay consistent.
Go deep, and get specific. Instead of “I want to lose weight,” think about why you want to lose weight — does diabetes run in your family? Do you want to stave off chronic disease? What about keeping up with your kids? Drop your “why” in the comments!

07/02/2025

Slowly regaining my strength post second delivery. It’s a journey but I’m enjoying the challenge ❤️‍🔥 Happy to share practical tips with new moms/ moms to be 📧

27/11/2024

Celiac disease (CD) is a condition in which a person’s immune system attacks their body’s own tissues after eating gluten.

Gluten intolerance is different and occurs when people feel unwell after eating gluten.

The body’s reactions to gluten play a key role in the underlying causes of both CD and gluten insensitivity. Examples of foods with gluten include:

wheat products, including baked goods, bread, and pasta
barley products, such as beer, food colorings, and malt
rye products, like bread and cereals
Products containing oats may also have experienced cross-contamination with gluten during transport, meaning that some may trigger an immune response in people with CD. However, individuals with CD usually tolerate specifically gluten-free oat products well.

The only way to treat either CD or Gluten Sensitivity is to follow a gluten-free diet. People with these diets will need to avoid any contact with gluten.

They may also want to keep their food separate from gluten-containing foods and prepare their food separately, avoiding any shared serving utensils, cutting boards, ovens, and toasters.

Gluten-free foods that may be safe for people with CD and GS to eat include:

fruits and vegetables
milk, cheese, butter, and most other dairy products
rice and rice noodles
meat and fish (without batter or breadcrumbs)
gluten-free flours such as rice, soy, potato, and corn four.

16/09/2024

Healthy Sweet and Sour Chicken

Ingredients
1X

▢ 1 lb boneless skinless chicken breast, cut up into strips
▢ 3 TBSP olive oil
▢ 2 garlic cloves, minced
▢ 1 tsp grated fresh ginger
▢ 1 red bell pepper, chopped into bite-sized chunks
▢ 1 small onion, chopped into bite-sized chunks
▢ 1 large carrot, cut into strips

Chicken marinade.
▢ 2 tsp low sodium soy sauce
▢ 1 tsp rice wine
▢ 1/2 tsp sea salt
▢ 1/4 tsp sesame oil

Sweet and sour sauce.
▢ 1/2 cup rice vinegar
▢ 1/2 cup raw honey
▢ 1/3 cup ketchup
▢ 2 tsp low sodium soy sauce

Chicken 🍗 marinade.
Whisk all of the marinade ingredients together in a large bowl. Place the cut up chicken into it and toss to coat. Refrigerate for about 30 minutes or up to 8 hours.

Sweet and sour sauce.
In a separate bowl, whisk together all of the sweet and sour sauce ingredients until well combined.

Heat a skillet or wok over medium-high heat. Once the skillet is hot, transfer the marinated chicken to it and let it simmer, stirring occasionally, until golden brown (about 3-5 minutes). Transfer the chicken to a bowl and set aside.

If necessary, add a bit of oil to the pan. Add the vegetables, and let them sauté until they’ve softened—about 5 minutes.

Bring the chicken back to the pan and cook alongside the vegetables for another minute or until the chicken registers an internal temperature of 165ºF. Stir in the sweet and sour sauce and toss all of the ingredients to evenly coat them. Bring the skillet to a low simmer and let the sauce thicken a bit.

Turn off the heat, stir in the scallions, and top with sesame seeds.

Serve with rice

19/08/2024

13/08/2024

Summer salads are the best 🥗🥗

06/06/2024

When it comes to weight loss, how many calories you consume might be more important than when you consume them, challenging the popularity of intermittent fasting, according to a new study of time-restricted eating by researchers at Johns Hopkins University published in the last two months.

Moreover, another study of over 20,000 adults found that those who followed an 8-hour time-restricted eating schedule, a type of intermittent fasting, had a 91% higher risk of death from cardiovascular disease.
People with heart disease or cancer also had an increased risk of cardiovascular death.

Compared with a standard schedule of eating across 12-16 hours per day, limiting food intake to less than 8 hours per day was not associated with living longer.

So, is intermittent fasting safe?

There’s no simple answer to this question. Randomized controlled trials have shown it appears a safe option for weight loss in the short term.

However, people in the NHANES dataset who eat within a limited period of the day appear to be at higher risk of dying from heart disease. Of course, many other factors could be causing them to eat in this way, and influence the results.

When faced with conflicting data, it’s generally agreed among scientists that randomized controlled trials provide a higher level of evidence. There are too many unknowns to accept the conclusions of an epidemiological study like this one without asking questions. Unsurprisingly, it has been subject to criticism.

That said, to gain a better understanding of the long-term safety of intermittent fasting, we need to be able follow up individuals in over five or ten years.

22/05/2024

Salmon with Zaatar and feta x baked veggies with cumin and 🥔

11/03/2024

Is your salad healthy? Whether you’re ordering out or tossing your own, here are common mistakes to avoid.
• Skipping protein- People who just have a veggie salad for lunch to cut back on calories are looking for a snack a couple of hours later because they’re hungry
• Adding too much dressing and using packed dressings
• Too much croutons
• Using light greens like iceberg lettuce 🥬 in comparison to the nutrients in darker greens like spinach and kale. A cup of spinach provides almost 30 mg of calcium and .8 mg of iron, while a cup of iceberg lettuce has just 10.3 mg of calcium and .2 mg of iron

10/02/2024

When you think about having a strong core, the first thing that comes to mind is chiseled abs. While this can be a motivating goal, having a strong core goes deeper. Your core is much more than your ab muscles.

🤰Postpartum can also be a factor in reducing your core strength. Besides the obvious baby bump and weight gain, the musculoskeletal system undergoes many unseen changes during pregnancy. The pelvic structure loosens so the hips can widen, which can also lead to a bit of external rotation of the hips. During my postpartum journey, I experienced some lower back pain which was due to a weakened core after C-section.
Planks, bird dog, pelvic tilt, bicycle crunches are great exercises to strengthen your core. Most importantly, it is highly recommended to consult a physical therapist to assess your needs and goals. Try to be patient with yourself and know that it might take you longer to recover, and that’s fine.