World Pasta Day

 World Pasta Day was brought into existence as part of the World Pasta Congress on the 25th of October in 1995. This organization uses World Pasta Day to promote the eating of pasta, along with its cultural and culinary importance.

Facts:

·         There are over 600 different types of pasta noodles, with varying shapes, names and uses.

·         In 2019, nearly 16 million tons of pasta were produced in the world.

·         Pasta has various health benefits, such as sustained energy provision, being low in sodium and cholesterol free, containing folic acid and being a component of the balanced diet.

Signs Winter has destroyed your immunity

·         Frequent allergies and asthma.

·         Joint pains and difficulty in movement.

·         Bad bloating and weight gain.

·         Depression and mood swings.

·         Freezing hands and feet.

·         Darkening of complexion.

·         Dryness of skin.

World Osteoporosis Day

 On account of World Osteoporosis Day, let's all take a look at this disease! 
Osteoporosis is a disease that causes bones to become porous and more at risk of fracturing. Mostly found in adults above ages 50, but maybe in younger people too due to poor diet, smoking, bad posture, genetics etc.

The best treatments for osteoporosis are good diet rich in calcium, vitamin D, and phosphorous, as well as lifestyle modifications.

Importance of Breakfast

 

World Food Day

 World Food Day was first launched in 1945 to celebrate the launch of the United Nation’s Food and Agriculture Organisation.  The main principle which World Food Day celebrates is the furtherance of food security all over the world, especially in times of crisis. Most of the themes for the day over the years have revolved around agriculture and investment in the sector to increase production.  

The theme for this year is “Our actions are our future- better production, better nutrition, a better environment and a better life”

Happy World Chicken Day

 

Who doesn't love eating chicken? Be it in the form of nuggets, roast, tenders, a zinger burger, a steak, a curry, pizza, pasta... etc. What's not to love? Let's take a loot at how this day came to be!

Chickens were domesticated about 8000 years ago. They were first used for cockfighting and then as food, in India. Since the popularity of the broiler chicken, their consumption has skyrocketed around the globe, with meat and eggs being used in multiple dishes, restaurants and meals.

Chicken meat is high in vitamins B3, B6, B7, B12, Iron and zinc.  Consumption of chicken meat has multiple benefits, such as aiding weight loss, reduction in common cold symptoms, reduced cancer risk, improved immunity, body metabolism, blood cell maintenance, diabetes, better heart health, anti-depressant roles, contributing to skin and eye health, as well as protection against cognitive function decline.

Fact: Pakistan Poultry Association is producing 1,322 million kilo grams chicken meat annually.

 

Free Consultation- limited time

 Hey all! Excited to announce that free consultations regarding nutrition and health are open for the month of october. 

Contact on mentioned channels for more info 

World Porridge Day

 

Porridge is a common breakfast staple made by cooking ground, crushed or powdered cereals, grains or starchy plants.  It is fiber rich, consisting of complex carbohydrates, packed full of zinc, iron, vitamins B and E. It can lower blood pressure, control blood glucose levels, and lower LDL cholesterol levels as well as a multitude of other health benefits. It is the poor man’s diet that is full of riches.

Fact: Porridge is the traditional national dish of Scotland, but the Russians stood at number one for producing 6000 metric tonnes of porridge. 

World Egg Day

 

Eggs! Be they in the form of omelettes, half fry, scrambled, boiled, fried, baked, poached, broiled etc. Everybody loves eggs. The most common types of eggs consumed are chicken, duck, quail, goose but there are also rare or eggs that are eaten, such as ostriches, gulls, emu, pheasant, gunieafowl. Apart from bird eggs, fish eggs (caviar) are also enjoyed in some places.

Nutrition profile:

Eggs are a high source of protein, with natural collagen. They are natural source of vitamin D. They are rich in vitamins B2, B6, B12, Selenium, Zinc and phosphorous. A normal chicken egg can give you as much as 155 kcals of energy, 12g of protein and 10g fat . Eggs can provide a number of health benefits such as strong muscles, better brain health, energy production, healthier immune system, healthy pregnancy, better eye health, management of cholesterol levels, reduction of type II diabetes, weight maintenance and lower risk of heart disease. They also improve skin quality and decrease wrinkles and promote healthy hair and nails.  

Tidbits:

Pakistan Poultry Association is producing 17,500 million table eggs annually

·         The first World Egg Day was celebrated in 1996.

·         One of the most common infant allergies is that of the egg.

Women's Health Snapshot

Women's Health Snapshot:

In countries like Pakistan, women's health is a major problem. People do not focus much on women unless they are about to get married or give birth. Due to underlying mental burdens associated with doctoral visits, most women don't visit the doctors unless it's life-threatening or severe. Most women are not even familiar with how to keep up with their health.

It is important to visit the doctor regularly or semi-regularly to keep up with your health. Having appropriate bloodwork done is also a necessity, such as having your CBC, Liver and Renal profile on hand. These are important indicators to know whether you have any problem or not.

So let's talk about the female's body health!
Here are some vitamins which are necessary for every female to have, in order to support their body systems. 

 

 

Apart from these, it is also necessary to include:

• Vitamin A: for good vision
• vitamin B6: for good mood, sleep, and boosted immune system
• vitamin C: to protect eyes and immune system, improve heart health, prenatal health, fight wrinkles, reduce gum disease
• vitamin E: To lower risk of heart disease, cancer risk, hot flashes and support skin health
• Folic Acid: To reduce birth defects in newborns and lower risk of hypertension
• Omega-3 Fatty acids: For a healthier heart, bones, skin and hair and to improve fertility

Breast Cancer Awareness Month

 

Breast cancer is a term that refers to abnormal growth of cells in the mammary glands. About 1 in every 8 women is diagnosed with breast cancer. 

There are three body chemicals/compounds that fuel the growth of cancer, namely:

• Estrogen
• Progesterone
• HER2/nue

TREATMENT/ MANAGEMENT OF BREAST CANCER WITH LIFESTYLE MODIFICATION: 

• Perform regular physical activity
• Opt for yoga for muscle relaxation
• Meditate
• Maintain your nutritional status- do not skip meals
• Have adequate protein in your diet
• Choose a caloric meal plan that is fulfilling your body's needs
• Be mindful of your emotions and thoughts, do not overstress or burden yourself with things that haven't happened
• Stay positive
• Adapt
• Go with your treatment

For more resources, check out https://www.nationalbreastcancer.org/breast-cancer-nutrition

SIDS Awareness Month- October

 OCTOBER- SIDS AWARENESS MONTH

SIDS- Sudden Infant Death Syndrome- is the sudden death of an infant (less than one year old child) for no obvious reason. Babies mostly die during their sleep, which is why it is also referred to as crib death.

Factors that contribute to SIDS:

Physical factors: 

• Brain defects: The part of brain which controls breathing and sleep may malfunction in such babies, leading to SIDS
• Low-birth weight babies: Babies who are born premature are more likely to have SIDS
• Respiratory Infection: Infants who contract SIDS were found to be suffering from cold, which weakens the respiratory system.

Environmental factors: 

• Sleeping on the side
• Sleeping on soft surface
• Sharing a bed
• Overheating 

 Risk factors:

• Age: Two to four month old babies are more at risk
• Gender: Boys are more susceptible
• Race: Non-white babies are more likely to develop SIDS
• Family history: Babies who had siblings or cousins die from SIDS are also likely to have SIDS
• Being premature: Prematurity is more likely to cause SIDS
• Passive or secondhand smoke: Living with smokers develops a higher risk for SIDS

 Maternal risk factors:

• Smoking
• Inadequate prenatal care
• using drugs or alcohol
• being younger than 20 years of age

Prevention:

• Sleeping on back
• Keeping the crib as empty as possible
• Making the baby sleep in your room
• Avoiding overheating
• Breastfeeding
• Offering pacifier
• Immunizations
• Don't use baby monitors

 

Healthy Habits

 Hey all! Here's a video I made that highlights the healthy habits we should all aspire to follow.

The gist is:
Eat healthy
Choose fresh fruit & vegetables
Use less cooking oil in your cooking 
Avoid animal fats for cooking. Instead choose plant based oils or seed oils

Cut down that screen time

Go out and breathe in fresh air

Exercise! Whichever way you want to

Stop smoking

Drink plenty of water

Sleep adequately each night

I hope this helps. See you next time😀

International Coffee Day

 

Happy Coffee Day! Most people comment that their day doesn’t start off without a cup of freshly brewed coffee. The scent of coffee is said to have a soothing and refreshing effect on the people who suffer from sleep deprivation or energy sags. So why exactly coffee?

Health benefits: 

Coffee increases metabolic rate by as much as 11 percent and can help in the reduction of weight. It is an energy booster. It can improve physical performance and may lower risk of Alzheimer’s disease and Parkinson’s disease. Coffee also contains a number of essential nutrients, including niacin, magnesium, potassium, manganese, pantothenic acid, and riboflavin.

Tidbits:
• Coffee beans were first discovered in Ethiopia.
• Coffee drinking was popularized in the Arab world from around the 15th century spreading across Asia to the rest of the world.
• Global Coffee Market was valued at USD 465.9 billion in the year 2020
• The total consumption of coffee globally for the year 2020-2021 is projected at 167.23 million bags.

Happy World Vegetarian Day!

 

Did you know that roughly every one in ten people around the world is a vegetarian? There are multiple adaptations of the vegetarian diet around the world which people of different cultures, religions and ethnicities follow. World Vegetarian Day is observed annually around the planet on October 1. It aims to raise awareness about the ethical, environmental, health, and humanitarian benefits of a vegetarian lifestyle.

What exactly is a vegetarian lifestyle? The vegetarian diet pattern excludes animal products such as meat, poultry etc. Vegetables, fruits, grains, healthy fats, nuts etc are included. Some people tend to exclude eggs, milk and dairy, honey etc. as well while some may include these items as well as fish.  

Health benefits & why people follow this diet:

 The Vegetarian diet result into a healthier weight, lower blood pressure, reduced risk of heart disease, and also lower cholesterol. Vegetarian diet also benefits the environment by reduction in carbon footprint.