Nutri-Longevity

16/07/2024

19/02/2024

Getting the correct amount of energy and macros needed after training can support recovery but also better performance for the next training. 💪🏽

Meal options that can be consumed after:
1. omelette with veggies and pita bread.🍳
2. protein yoghurt with fruit.🫐
3. smoothie with fruit and milk.🥛
4. Rice cakes with Cottage cheese and greens.🥬
5. Arabic pita bread with minced chicken, avocado and spinach.🥑

01/02/2024

DRINK LESS FOR BETTER HEALTH 🍷🥂🍻🥃🍸

Alcoholic drinks are high in calories, so cutting back on the amount you drink can help to reduce your caloric intake.
👉🏽People who don’t drink alcohol SHOULD NOT START for any reason. DRINKING LESS is better for health than drinking more.
It is recommended to drink in moderation or not drink at all for women one drink or less a day/ for men 2 drink or less a day.

10/01/2024

Why to perform dehydrated? Think about it again ☺️

Other dehydration signs are:
1. Lack of concentration
2. Early fatigue
3. Delayed recovery
4. Cramps
5. Headache

✅So try to think fluids also- Enaure you are well hydrated by consuming fluids throughout the day as well as before during and after training depending on daily needs. 💦

⚠️ Do not rely on thirst as an indicator!

02/01/2024

Some ways to reduce fluid retention:

1. Reducing salt intake. Instead of salt, use herbs or spices when cooking. 🧂
2. Increase your water intake throughout the day. 💦
3. Increase your magnesium intake. Good sources of magnesium include nuts, pumpkin seeds, chia seeds, whole grains, dark chocolate and green leafy vegetables. 🥗
4. Vitamin B6 is a water-soluble vitamin that regulates fluid balance and can help reduce retention. You can easily increase your intake of this vitamin by eating foods such as bananas, potatoes, chickpeas, walnuts, fortified breakfast cereals, salmon, and tuna. 🥣
5. Potassium also plays a key role in fluid balance and can reduce water retention by increasing urine output and reducing the effects of sodium. Good sources are avocados, bananas, sweet potatoes, spinach, apricots, raisins, legumes, potatoes, and beets. 🍌
6. Eating refined carbohydrates contributes to fluid retention in many ways, so it’s best to replace them with whole grains high in fibre. 🍰
7. Don’t forget to add exercise to your daily routine! 🏃🏽‍♀️

28/12/2023

How to manage and have a better sleep? 💤

1.Try to Schedule your own 7 hours of sleep.
Enjoy a balanced evening meal 2-3 hours before bed.
2. Choose functional foods with quality nutrients that increase serotonin and help with satiety and restful sleep, such as tryptophan, magnesium, vitamin B6, ω3 fatty acids and fibre. Food sources: milk, yogurt, fatty fish, avocado, nuts and seeds, rice, kiwi, etc.
3. Consult a nutritionist on how to incorporate various functional foods into your diet.
4. Avoid caffeine, chocolate, alcohol consumption, screens and vigorous exercise late at night.
5. Establish a calm and relaxing nighttime bedtime routine without screens: soft music, a book or journal, deep breathing or other relaxation practices. If something is stressing you out, write it down so you can deal with it the next morning.
💚No matter how wrong things go, sleep. Tomorrow is a new, different day. 🥰😴

01/11/2023

ATHLETE’S PLATE

Athletes need to make adjustments to their daily intake based on their training schedules.
It is important to know what to eat on a hard training day compared to an easy training day.

Each athlete have different macros goals depending on sport, exercise load and intensity. There are no specific athletic micronutrients guidelines, but testing is important for those with deficiency or injury.

Try to have balanced meals with seasonal fruits and veggies. 🍎🍋🍊🍐🥦🥕🥔🥬

27/10/2023

How will you nutritionally strengthen your immunity? 💪🏽
It is one of the most interesting nutritional questions with a particularly complex answer, as so far no nutrient has been shown in research to lead by itself to protection against the invasion of pathogenic microorganisms.

23/10/2023

Dietary fibre is found in fruits, veggies, whole grains, pulses and nuts. 🍏🍐🍇🍓🫐🥦🥬🥒🥕🍠🥔🫘🥜
There are two types of fibre, soluble and insoluble. Both are needed for the proper functioning of the digestive system.
Soluble fibre helps lower cholesterol and is found mainly in bran products, fruits and veggies.
Insoluble fibre helps prevent constipation and is mostly found in whole grains.

It is recommended to consume 25-35 grams for proper bowel function.
✅In a recent study published in The Journal of Nutrition, researchers found that dietary fibre intake, independently of macronutrient (fat, protein and carbohydrate) and calorie intake, promoted weight loss and dietary adherence in adults with excessive weight or obesity when consuming a calorie-restricted diet.

19/10/2023

Many foods, including beans and carbonated drinks, can cause digestive issues like bloating, especially for people with food intolerances or sensitivities. Making changes to your diet may help ease symptoms of bloating.
🥓🍟🍬🥤

19/09/2023

What causes potassium deficiency?
The occurrence of potassium deficiency is rare because potassium is found in several foods that we consume every day, such as orange juice, bananas, sweet potatoes, spinach, beans, lentils, salmon, yogurt, and skim milk.

⚠️Potassium deficiencies are due to:
Excessive diarrhoea, Uncontrolled diabetes
a Diet low in calories (

16/09/2023

⚠️signs of deficiency may include:

1.Megaloblastic anemia—a condition of larger than normal sized red blood cells and a smaller than normal amount; this occurs because there is not enough vitamin B12 in the diet or poor absorption
2.Pernicious anemia—a type of megaloblastic anemia caused by a lack of intrinsic factor so that vitamin B12 is not absorbed
3.Fatigue, weakness
4. Nerve damage with numbness, tingling in the hands and legs
5.Memory loss, confusion
6. Dementia
7.Depression

✅Vitamin B12 is involved in energy metabolism. Iron and B vitamins are significant contributors to hematological adaptation.

🏃🏽‍♀️ Athletes are generally poor at servicing their energy intake requirements, and although a ‘food first approach’ is a primary goal, certain situations (i.e. food-restricted diets, poor recovery timing and nutrition, etc.) may warrant an athlete to consider a vitamin or mineral supplement to meet their daily needs.