https://www.zarasyednutrition.com/blog-1 daily 0.75 2022-08-10 https://www.zarasyednutrition.com/blog-1/hydrationhacks monthly 0.5 2022-08-11 https://images.squarespace-cdn.com/content/v1/5b74be10af20964c79ecd561/df1ebe7d-bd99-493e-9516-c508d86fd4f6/777076B9-00DF-46E2-AE89-9CBD62C45405.png BLOG - HYDRATION HACKS - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.zarasyednutrition.com/blog-1/benefits-of-breastfeeding monthly 0.5 2022-08-05 https://images.squarespace-cdn.com/content/v1/5b74be10af20964c79ecd561/b6eeeb23-6090-4c51-b183-6c61221d0dc7/9C5D422E-C759-4F67-B11E-3C335AFCFC1D.png BLOG - BENEFITS OF BREASTFEEDING https://www.zarasyednutrition.com/blog-1/2020/6/3/gut-health-and-immunity monthly 0.5 2020-06-16 https://images.squarespace-cdn.com/content/v1/5b74be10af20964c79ecd561/1591285822956-A6MW3CV47Y7VOGFLZS69/Gut-Health-and-Your-skin.jpg BLOG - GUT HEALTH AND IMMUNITY https://www.zarasyednutrition.com/blog-1/2020/3/14/top-tips-to-support-your-immune-system-against-coronavirus monthly 0.5 2020-06-16 https://images.squarespace-cdn.com/content/v1/5b74be10af20964c79ecd561/1584227058813-DE2L2INQAMCPONQ97IOH/sciencesource_ss22502136_wide-4db0dc0052033a7ceb7b5a2a224144272874adbb-s1100-c15.jpg BLOG - TOP TIPS TO SUPPORT YOUR IMMUNE SYSTEM https://www.zarasyednutrition.com/blog-1/vitamind monthly 0.5 2020-01-13 https://images.squarespace-cdn.com/content/v1/5b74be10af20964c79ecd561/1576636215705-IS7UNLWZP1TBAS6D3OA9/laura-pratt--NqtqonICOM-unsplash.jpg BLOG - THE SUNSHINE VITAMIN https://www.zarasyednutrition.com/blog-1/winterimmunity monthly 0.5 2020-01-02 https://images.squarespace-cdn.com/content/v1/5b74be10af20964c79ecd561/1576626448489-PEYAQI9DX08OGERQ9NEO/image1-1.jpg BLOG - WINTER IMMUNITY https://images.squarespace-cdn.com/content/v1/5b74be10af20964c79ecd561/1576626778028-FQ95BRP73NBR8VXD14S6/image4.jpg BLOG - WINTER IMMUNITY https://www.zarasyednutrition.com/blog-1/what-you-ought-to-know-about-stress monthly 0.5 2020-04-23 https://images.squarespace-cdn.com/content/v1/5b74be10af20964c79ecd561/1573092056091-HWDXKT2QRKK6T6ULONTH/stress-391657_1920.jpg BLOG - WHAT YOU OUGHT TO KNOW ABOUT STRESS https://images.squarespace-cdn.com/content/v1/5b74be10af20964c79ecd561/1573092001393-OPEQQ7A2SEZRVAZH54V6/francisco-moreno-wuo8KnyCm4I-unsplash.jpg BLOG - WHAT YOU OUGHT TO KNOW ABOUT STRESS https://www.zarasyednutrition.com/blog-1/a-sugary-mess monthly 0.5 2020-04-23 https://images.squarespace-cdn.com/content/v1/5b74be10af20964c79ecd561/1555548437179-C8X2YITMQ6Z5ZRKFIJFW/heather-ford-493953-unsplash.jpg BLOG - A SUGARY MESS https://www.zarasyednutrition.com/blog-1/sweet-sweet-ramadhan monthly 0.5 2019-11-08 https://images.squarespace-cdn.com/content/v1/5b74be10af20964c79ecd561/1557706680727-41F04I9JJ2TZ2BZH1UOS/IMG_0481.PNG BLOG - SWEET, SWEET RAMADAN https://www.zarasyednutrition.com/blog-1/ramadhannutritionseries-part3 monthly 0.5 2019-11-08 https://images.squarespace-cdn.com/content/v1/5b74be10af20964c79ecd561/1559567409056-4BRI8BMAJY371C9ZBDSO/image1-1.png BLOG - RAMADHAN NUTRITION SERIES - PART 3 - #14 LIMIT CAFFEINE INTAKE Caffeine from cold drinks, tea and coffee is a mild diuretic and promotes faster water loss through urination, which can lead to dehydration. Similarly, tea also contains Tannins, a polyphenol which can interfere with proper digestion and prevent normal absorption of certain nutrients from the food we eat, so it’s best to avoid a cuppa close to meal time! Caffeine withdrawal can become an issue in Ramadan, for those who regularly consume it. Ideally aim to cut back on your intake BEFORE the start of Ramadan (keep this in mind for next year) and stay hydrated to support symptoms of headaches and fatigue. https://images.squarespace-cdn.com/content/v1/5b74be10af20964c79ecd561/1559567379203-KX46AM9VMOEVQMSKEW9N/IMG_0280.PNG BLOG - RAMADHAN NUTRITION SERIES - PART 3 - #15 MANAGE STRESS Many Muslims have taken Ramadhan as an opportunity to slow down, reflect, spiritually connect and spend more time with loved ones. As this month comes to an end, it will become easy to fall back into our fast paced and stressful schedules. If we don’t find time to relax and unwind, excess release of our stress hormone, cortisol, can disrupt many systems in our body (such as immune and reproductive function). Studies also show that stress can massively impact our digestion and therefore ability to absorb the nutrients from the food we eat. For those who are constantly on the go, make it a habit to eat in a relaxed environment, preferably on the dining table or away from your desk. Put your phone away and take time to relax and enjoy your meals in the company of family and loved ones- this will do wonders for your digestion! Similarly, when feeling stressed- try to breathe slowly and deeply, as this will really help to calm your nervous system and elicit a relaxation response. https://images.squarespace-cdn.com/content/v1/5b74be10af20964c79ecd561/1559218680706-RBL8CPJMS7QICTBSZMT7/IMG_0290.PNG BLOG - RAMADHAN NUTRITION SERIES - PART 3 - #13 AVOID FIZZY/ SUGARY DRINKS Fizzy drinks are packed full of free sugars and additives which are not only harmful to our health, but can also cause your blood sugar levels to spike very quickly. The gas in fizzy drinks may also contribute to bloating. If you struggle to drink enough water, try adding fresh fruit, lime with mint or a dash of lemon, to give it some flavour. https://images.squarespace-cdn.com/content/v1/5b74be10af20964c79ecd561/1557707465683-R5BDU9YL0CUWLKZF91W3/IMG_0239.PNG BLOG - RAMADHAN NUTRITION SERIES - PART 3 https://images.squarespace-cdn.com/content/v1/5b74be10af20964c79ecd561/1558928960420-FDB41Y98D166ZE5SEL2Y/IMG_0288.PNG BLOG - RAMADHAN NUTRITION SERIES - PART 3 - #11 Suhoor/ Sehri: SUSTAINABLE ENERGY & STRENGTH ⠀ When you fast, your energy mainly depends on the food you consume during your Suhoor meal- so first and foremost, please don’t skip it! What we choose to eat in the early hours of the morning can have a huge impact on our mood and energy levels for the rest of the day. Combining fibre rich carbohydrates with some protein and healthy fats (nuts, seeds, eggs, fish, chicken, meat, dairy and legumes) will help to regulate blood sugar levels and keep you full for longer. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Adding nuts/nut butter and seeds to an oat-based meal may be exactly what you need to help support your energy levels. Why not try these delicious oats topped with fresh berries, peanut butter and pumpkin seeds? Click here for my recipe. If you really struggle in the early hours of the morning, I have also included an overnight oats option which can be quickly prepared before you go to bed! For added protein, give quinoa porridge a go: cook the quinoa, oats, milk, water; cinnamon, flax seeds and then add toppings of your choice (berries, nut butter, bananas, honey). I would advise pre-cooking a batch of quinoa beforehand so that you only need to cook the porridge for a few minutes. Any left over can be used up in a side salad for Fatoor! https://images.squarespace-cdn.com/content/v1/5b74be10af20964c79ecd561/1559142849834-B2T0I3GTFSGVFUBRDYLE/IMG_0287.PNG BLOG - RAMADHAN NUTRITION SERIES - PART 3 - #12 Fatoor/ Ifar: REPLENISH & RECHARGE ⠀ After fasting the whole day, it is the food you eat in the evening that will provide your body with calories and nutrients to replenish your energy and boost vitality. Prepare a balanced meal including foods from all major food groups: A soup can be a great way to incorporate an abundance (rainbow) of vegetables, while providing your body with the hydration and nutrients that it needs at the end of a fasting day. Preparing a meat broth with lentils or beans and 5 different vegetables can be a delicious option! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ For those who like to have a dessert or if you’re hosting an Iftar party- why not try serving dates stuffed with nut butter and dark chocolate, a bowl of colourful berries or a batch of my energy balls (link in bio)! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ My advice to you is to stock up on essentials such as legumes (kidney beans, cannellini beans, lentils, chickpeas), nuts, seeds, brown rice, oats and quinoa so that you don’t find yourself reaching for that frozen packet of samosas when you’re 20 minutes away from the finish line! https://www.zarasyednutrition.com/blog-1/ramadhannutritionseries-part2 monthly 0.5 2019-11-08 https://images.squarespace-cdn.com/content/v1/5b74be10af20964c79ecd561/1558628646563-X2O0XWSGS7R7X9ILLED1/IMG_0294.PNG BLOG - RAMADHAN NUTRITION SERIES - PART 2 - #9 EAT A RAINBOW I talk about this a lot in my posts and in clinic, given the wide range of health benefits. In a nutshell- including a variety of fruit and vegetables in your Ramadhan diet will ensure a diversity of nutrients, needed for our body to function optimally. This will also directly help to boost your fibre intake, which is absolutely crucial for optimising digestive health and energy levels (see tip number #3). I challenge you to pick out a wider range of colours (ideally a rainbow) on your next grocery shop and incorporate these into your cooking over Ramadhan! Adding chopped vegetables to curries/stews/daal/stir fry/bolognese is an easy way to ensure variety in every meal. Alternatively, roasting some vegetables or including a colourful side salad can make a great addition to Fatoor. Finally, don’t forget to add herbs and spices such as turmeric, cumin and coriander to give you that added burst of flavour! https://images.squarespace-cdn.com/content/v1/5b74be10af20964c79ecd561/1558628391166-A8M0L4IZ3VJS5M3PZY2L/IMG_0273.PNG BLOG - RAMADHAN NUTRITION SERIES - PART 2 - #6 AVOID OILY FOODS Although most of us are salivating at the thought of pakoras and samosas, this wonderful month gives us the perfect opportunity to eat clean and detox our bodies. While it is traditional for families to come together and celebrate each evening with a big meal, I would like to reiterate the importance of not over indulging in oily/fried foods, which may contribute to weight gain as well as put you at a higher risk of developing heart disease and type 2 diabetes. Sunflower and vegetable oil (commonly used) are highly processed - try to swap these with ‘healthier’ fats such as coconut oil, olive oil (slow cooking) and extra virgin olive oil (drizzling). Staying clear of oily foods will support your energy levels, overall health and help you to maximise the benefits of Ramadan! https://images.squarespace-cdn.com/content/v1/5b74be10af20964c79ecd561/1558628540097-9BAYUMKQXH2684IH9D7R/IMG_0275.PNG BLOG - RAMADHAN NUTRITION SERIES - PART 2 - #8 SWAPPING CARBOHYDRATES Carbohydrates are broken down into glucose which we are able to use as a source of energy. Refined carbohydrates such as white bread, pastries, bagels and cereals are often laden in sugar and will cause your sugar levels to spike, only providing you with energy for a few short hours. Swap these foods with high fibre or whole grain varieties, which are much more slow releasing: brown rice, wholemeal, quinoa, oats and starchy vegetables such as potatoes. This will really help to balance blood sugar levels, keep you full for longer and sustain your energy through the day. Be aware that many ‘healthier’ options available on supermarket shelves often contain high amounts of hidden sugars disguised under alternative names! https://images.squarespace-cdn.com/content/v1/5b74be10af20964c79ecd561/1557707465683-R5BDU9YL0CUWLKZF91W3/IMG_0239.PNG BLOG - RAMADHAN NUTRITION SERIES - PART 2 https://images.squarespace-cdn.com/content/v1/5b74be10af20964c79ecd561/1558628461929-FOZNUVNCAZVR36OR0XNF/IMG_0352.PNG BLOG - RAMADHAN NUTRITION SERIES - PART 2 - #7 ESTABLISH A SLEEP ROUTINE This is a big one! Sleep can be an issue during Ramadan as we need to wake in the early hours of the morning for Suhoor and then wake again for work/school at our usual time. Poor sleep can attribute to imbalances in blood sugar levels, with evidence showing an association between lack of sleep and hunger/increased appetite! Establishing a good sleep routine by going to bed earlier than usual (straight after Taraweeh prayer) can help to ensure adequate sleep and rest before waking up in the morning. Take simple steps to prepare your body for sleep such as having a hot bath/shower and turning your phone off 60-90 minutes before bed. This can really help to calm your nervous system and support production of your sleep promoting hormone, melatonin. If you are really struggling through the day- a 20 minute power nap, in the afternoon (ideally after Zuhur prayer), can also really help to boost your energy levels! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’d also really recommend downloading Sleep Genius @sleepgeniusapp, if you need that added support. It comes with a sleep programme designed to help you get an optimal night’s sleep and even has a power nap feature which enables you to feel more energetic with the right amount of light sleep. https://images.squarespace-cdn.com/content/v1/5b74be10af20964c79ecd561/1558628782679-KWNUYII3DI3X9OW6VBFN/IMG_0297.PNG BLOG - RAMADHAN NUTRITION SERIES - PART 2 - #10 GENTLE EXERCISE High intensity training or strength training is not advised when the fasts are longer than 14 hours. However, doing some gentle exercise, such as stretching or yoga can be a beneficial way of reducing stress, strengthening muscles and staying fit! It’s better to do this 1-2 hours after Iftar or in the morning. Going for a 20-30 minute walk everyday before Iftar is another great way to stay fit, burn fat and increase your appetite before eating. And even better, research shows spending as little as 20 minutes outdoors can also improve mood. https://www.zarasyednutrition.com/blog-1/ramadhannutritionseries-part1 monthly 0.5 2019-11-08 https://images.squarespace-cdn.com/content/v1/5b74be10af20964c79ecd561/1557682661362-QVQEO57ORQ635X5DBBLJ/IMG_0271.PNG BLOG - RAMADHAN NUTRITION SERIES - PART 1 - #4 STAY HYDRATED Although this may seem like an obvious one...many people also experience digestive issues (particularly sluggish bowels) due to poor hydration. Your body requires water to transport nutrients to the required cells and flush out toxins from your system. It’s therefore absolutely essential that we replenish fluids lost during the day (when you go to the toilet, through your skin or when we sweat in warmer temperatures) and start the next day well hydrated. This will help to prevent headaches, tiredness and poor concentration which can often be as a result of not drinking enough water. Rather than gulping down your daily quota in one go, aim to keep a BPA free water bottle with you between the hours of Fatoor and Suhoor and take smaller sips regularly. Similarly, opt for herbal teas as an alternative way to support hydration. https://images.squarespace-cdn.com/content/v1/5b74be10af20964c79ecd561/1557682151838-WUCIXM5U3AGQZGINM6W3/image-asset.png BLOG - RAMADHAN NUTRITION SERIES - PART 1 - #1 PREPARE YOUR BODY FOR FOOD For many of us, cooking after a long day of fasting may be the last thing you want to do. But, I strongly advise getting involved with the preparation to some extent, even if it’s just chopping some onions or at the very least, standing in the kitchen! Touching, smelling and preparing food stimulates the release of appropriate enzymes and hormones needed for proper digestion and metabolism. This is even more important after a long fast as it’s essential that we are able to absorb the nutrients and therefore gain energy and hydration from the food we eat. Read my article which explains this crucial stage of digestion in more detail! https://images.squarespace-cdn.com/content/v1/5b74be10af20964c79ecd561/1557682597759-DNSF2SOYZVYI97TT5XTH/IMG_0270.PNG BLOG - RAMADHAN NUTRITION SERIES - PART 1 - #3 FIBRE The recommended daily intake of fibre is 30g, however even on a normal day, individuals in the U.K. struggle to get in more than 17-18g. Fibre is an essential part of a healthy diet, supporting our digestive health as well as helping to keep us full for longer. People often complain of sluggish bowels during Ramadan, particularly as a result of indulging in low fibre foods (fast foods, samosas, pastries) during non-fasting hours. Try to boost your fibre intake by including a variety of fruit and vegetables, whole grains, nuts, seeds and legumes (chickpeas, lentils and beans). Adding beans and lentils to curries/ soups or even sprinkling chia, flax or pumpkin seeds to your meals, can be a great way to ensure fibre take this month! https://images.squarespace-cdn.com/content/v1/5b74be10af20964c79ecd561/1557682814363-29R9RURTYO1OG0KL4180/image-asset.png BLOG - RAMADHAN NUTRITION SERIES - PART 1 - #5 MENTAL HEALTH AWARENESS WEEK. This is an area I am extremely passionate about and see a lot of in my clinic. This year #mentalhealthawarenessweek falls bang in the middle of Ramadan. Evidence shows that fasting can have a positive impact on mood, alertness, cognitive function and mental health. That being said, I would like to take this opportunity to point out that there is a reported rise in mental instability when fasting, whereby previously managed symptoms can become problematic in some individuals. This could be due to a number of reasons - lack of sleep/ inability to take medications on time/ poor absorption of nutrients/ dehydration and as a result, irritability and anxiety may prevail. While it is important to manage this, I feel that there is a real need to raise awareness in Muslim communities, to speak with their doctors and family members before making the decision to fast. Mental health problems can affect absolutely anyone, at any time- so please please don’t suffer in silence and remember you are never alone! Use this week as an opportunity to talk with a family member/friend/colleague about your mental wellbeing. It is reported that 50% of all mental illness begins by the age of 14 and 75% by mid twenties, with many cases going undetected or untreated. Now more than ever, greater importance is being given to support young people in building mental resilience. Amazing non-profit organisations such as @mindcharity @muslimyouthhelpline @youngmindsuk @mentalhealthfoundation focus on helping individuals through the challenges they face in the world today. https://images.squarespace-cdn.com/content/v1/5b74be10af20964c79ecd561/1557682476537-1G8W1KUHW0C2S8T74ILB/IMG_0269.PNG BLOG - RAMADHAN NUTRITION SERIES - PART 1 - #2 CHEWING Chewing mechanically breaks down your food into smaller particles as they make their way down your digestive tract, allowing more nutrients to be absorbed in the small intestine. The act of chewing also stimulates the release of salivary secretions in the mouth, which act as a fluid and start the digestive process of breaking down carbohydrates and fat. I challenge you to put your spoon/fork down between each mouthful this evening. Aim to chew your food properly (around 20 times) to prevent gulping in air, bloating and over eating. https://images.squarespace-cdn.com/content/v1/5b74be10af20964c79ecd561/1557707465683-R5BDU9YL0CUWLKZF91W3/IMG_0239.PNG BLOG - RAMADHAN NUTRITION SERIES - PART 1 https://www.zarasyednutrition.com/blog-1/ibs-awareness-month monthly 0.5 2019-11-14 https://images.squarespace-cdn.com/content/v1/5b74be10af20964c79ecd561/1557706968552-DEZALANH9IM97OX5M36M/IMG_0482.PNG BLOG - IBS AWARENESS MONTH https://www.zarasyednutrition.com/blog-1/get-up-close-and-personal-with-food monthly 0.5 2020-04-23 https://images.squarespace-cdn.com/content/v1/5b74be10af20964c79ecd561/1551746030768-LMT81QGCBFS370SUEZ7V/Chopping+vegetables%2B.jpg BLOG - GET UP CLOSE AND PERSONAL WITH YOUR FOOD https://images.squarespace-cdn.com/content/v1/5b74be10af20964c79ecd561/1551746458538-KJTTQVVVBRVY0EKKWN4D/valeriia-bugaiova-702284-unsplash+%281%29.jpg BLOG - GET UP CLOSE AND PERSONAL WITH YOUR FOOD https://images.squarespace-cdn.com/content/v1/5b74be10af20964c79ecd561/1544494835750-H4W0YZFQ47VW2YBMIOW0/cephalic+phase+.png BLOG - 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