• Execise Daily

    Execise Daily to keep your self fit and strong

  • Say NO to Junk Food

    Eat Clean and stay fit and healthy

  • Follow Three E’s to stay healthy and fit

    1-.Eating Right 2-Exercise Regularly. 3-Everyday active.

Wednesday 14 June 2023

Weight Loss: 5 KeysTo Success

Weight Loss: 5 KeysTo Success

                                                                                Guest article provided by www.nutriiq.ca 


As a Nutritionist, I see many clients with different life stories and different underlying health conditions. Let me tell you that for the majority of them, the main health goal they declare is weight loss. They are also looking for a magic super-food or a miracle supplement that to pop and be a success. 

They come to me because they had so many failures before on restrictive diets and/or calorie counting. But if only weight loss was as simple as counting calories or eating a super-food!

In this article, I would like to point to 5 success factors that can make or break your journey. And let me remind you: counting calories does count!


Maintaining Nutrient Homeostasis

Losing weight has an aesthetic and health appeal. We are ready to eat anything, or literally close our mouths completely and eat nothing to achieve the goal. Unfortunately, restrictive diets have one drawback: they cause nutrient imbalance. And that, in turn, can lead to minor problems like cramps, a frightening disease diagnosis that in fact is a nutrient deficiency, or even a health scare. One of the most obvious examples is rhabdomyolysis most often caused by over-exercising. Another is a deficiency of vitamin B12 mistaken for COPD in the older population.

My advice is to check the nutrient balance at least on a weekly basis and add foods or supplements to the diet as needed. And there is no need to run to the doctor for the test! Nutri-IQ Virtual Lab at www.nutriiq.ca can perform nutrient balance analysis instantly, virtually, and as effectively for a fraction of laboratory assay cost.



Please note that weight loss and increased fat burning are often associated with increased toxicity in the body. It comes from heavy metals, PBA and such stored in the fat and released subsequently to the bloodstream. By the way, Nutri-IQ Virtual Lab can also help identify these toxicities.

How do these toxicities look? All of a sudden, you have a pounding headache, feel nauseous, and your GI tract seems to stop working.

That means that the speed of fat burning is higher than the speed of detoxification by your liver and kidneys. The toxins are now free-flowing through your body.

Don’t worry! This is actually a signal to slow down as you are doing too good of a job. And there is a simple detox for that. Fasting for at least 24 hours may completely alleviate these symptoms.


Knowing Your Genes

Doing weight loss according to your body type is the key to successful weight loss and maintenance. The obesity-associated gene (FTO) had been associated with susceptibility to obesity, but the association appears to be modified by diet. In a nutshell, the genotypes differ by the response to exercise, calorie restriction, or carb restriction. As I noticed with my clients, knowing the genotype not only helps shape immediate weight-loss behavior (diet composition and exercise amount) but also assists in maintaining the weight.

No wonder, as the genetic tests are not cheap and you would need to protect your investment!


Workout Timing

The purpose of the workout is dual. It is the direct burning of calories, but also an attempt to shift the metabolic pattern of your body. You would start losing good chucks of weight when your body will start burning fat for fuel.

Our bodies respond to exercise differently depending on the time of the day. It is scientifically proven that workouts performed at least 1 hour before breakfast lead to better fat-burning capacity in the body. If you cannot hit the gym that early (or your trainer is a late raiser), going for a 1-hour walk before breakfast would do the trick.

And if you exercise right after the meal, be ready not to weight loss, but for a slight increase in your weight!


Super-food, Anyone?

Speaking of the fat-burning capacity, I need to mention that there are indeed some super-foods that help this tectonic shift. Well, not exactly foods, teas!

Multiple studies had shown that hibiscus tea helps our bodies to burn fat for fuel. The optimal daily – doable – intake is 2 cups of hibiscus tea and 1 cup of lemon verbena tea. If you would like to take hibiscus tea only, that’ll be 10 cups daily… not that drinkable I think. But this is a pure matter of personal preference.

Anyway, the reward is high: in a controlled study, with the same fitness regimen and the same calorie intake, people on a combination of hibiscus tea and lemon verbena tea lost 4 pounds more monthly because their fat-burning capacity increased greatly!



I would be happy to answer any questions you have on this matter. Just contact me at consult@nutriiq.ca



Tuesday 13 June 2023

Can You Safely Eat Jackfruit During Pregnancy

Are you expecting a baby and wondering if it's safe to include jackfruit in your diet? We have the answers for you. In this article, we'll explore whether jackfruit is a safe and healthy choice during pregnancy.

Understanding Jackfruit

Jackfruit is a tropical fruit that is known for its large size and distinct taste. It is rich in essential nutrients like fiber, vitamin C, and potassium. Jackfruit can be consumed when ripe, in its sweet form, or as an unripe fruit with a starchy texture, which is commonly used as a meat substitute in vegetarian and vegan dishes.

Safety of Eating Jackfruit During Pregnancy

During pregnancy, it's important to make informed choices about the foods you consume. When it comes to jackfruit, it is generally safe to eat during pregnancy, but there are a few factors to consider.

Benefits of Eating Jackfruit During Pregnancy

Including jackfruit in your pregnancy diet can offer several benefits. Firstly, it is a good source of dietary fiber, which can help alleviate constipation, a common issue during pregnancy. Jackfruit also contains essential vitamins and minerals that contribute to a healthy pregnancy, such as vitamin C, potassium, and folate.

Precautions and Considerations

While jackfruit is generally safe, there are a few precautions to keep in mind:

Allergies: If you have a known allergy to jackfruit or other tropical fruits, it's best to avoid consuming it during pregnancy to prevent any adverse reactions.

Moderation: As with any food, moderation is key. Including a variety of fruits and vegetables in your diet is important for a well-balanced pregnancy nutrition plan. Don't solely rely on jackfruit as your primary source of nutrients.

Ripeness: If you choose to consume jackfruit, ensure that it is fully ripe. Unripe jackfruit contains latex, which may cause gastrointestinal discomfort.

Consulting Your Healthcare Provider

Every pregnancy is unique, and it's always a good idea to consult your healthcare provider before making any significant changes to your diet. They can provide personalized advice based on your individual circumstances.

In conclusion, jackfruit can be a safe and nutritious addition to your pregnancy diet. It offers various health benefits and is generally well-tolerated. However, it's crucial to consider any allergies, consume it in moderation, and consult with your healthcare provider to ensure it aligns with your specific needs. Enjoy this tropical fruit as part of a balanced and healthy diet during your pregnancy journey.

Saturday 10 June 2023

Plan for losing belly fat in 1 month

 Article Source: Tasha J. Collard

Losing belly fat in one month requires a combination of a balanced diet and regular exercise. While it's important to consult a healthcare professional or registered dietitian for a personalized plan, I can provide you with some general guidelines for a diet plan to help you lose belly fat. Remember, sustainable and healthy weight loss typically occurs at a rate of 1-2 pounds (0.5-1 kg) per week.

Here's a sample diet plan:

Calorie deficit:  To lose weight, you need to create a calorie deficit by consuming fewer calories than you burn. Aim for a moderate deficit of 500-1000 calories per day to lose 1-2 pounds (0.5-1 kg) per week.

Balanced macronutrients: Include all three macronutrients in your meals to promote satiety, provide energy, and support overall health. Aim for the following distribution:

Protein: Consume lean sources of protein such as chicken breast, turkey, fish, tofu, beans, and lentils. Aim for 25-30% of your daily calorie intake.

Carbohydrates:  Focus on complex carbohydrates like whole grains, fruits, vegetables, and legumes. Limit refined grains and added sugars. Aim for 45-55% of your daily calorie intake.

Healthy fats:  Include sources like avocados, nuts, seeds, olive oil, and fatty fish for essential fatty acids. Aim for 20-30% of your daily calorie intake.

Portion control: Be mindful of your portion sizes to avoid overeating. Use measuring cups, a food scale, or visual cues to help you control portion sizes.

Hydration: Stay hydrated by drinking plenty of water throughout the day. Water helps regulate metabolism and can aid in weight loss. Aim for at least 8 cups (64 ounces) of water per day.

Meal plan:

Breakfast: Include protein-rich foods like eggs, Greek yogurt, or a protein smoothie. Add some fruits and whole grains like oats or whole wheat bread.

Snack:  Opt for a handful of nuts, a piece of fruit, or raw vegetables with hummus.

Lunch: Have a lean protein source (chicken, fish, tofu) with a generous portion of vegetables and a small serving of complex carbohydrates like brown rice or quinoa.

Snack: Choose a low-fat yogurt, a small protein bar, or a handful of berries.

Dinner:  Focus on lean proteins (fish, turkey, legumes) with a variety of vegetables and a side of complex carbohydrates.

Evening snack (optional): If needed, choose a light and healthy snack such as a small portion of cottage cheese, a few almonds, or a piece of fruit.

Reduce processed foods and added sugars: Minimize your intake of processed and packaged foods, as they are often high in unhealthy fats, added sugars, and empty calories. Opt for whole, unprocessed foods whenever possible.

Regular physical activity: Combine your diet plan with regular exercise. Engage in a mix of cardiovascular exercises (such as brisk walking, jogging, or cycling) and strength training (like weightlifting or bodyweight exercises) to help burn calories and build lean muscle.

Remember, consistency and long-term lifestyle changes are key to achieving and maintaining a healthy weight. Adjust the plan according to your individual needs and preferences, and consult a healthcare professional for personalized guidance.

Diets Tips for DiabeticsBenefits-Of-Surya-Namaskar,  Vegan-Protein Sources   , Reduce Weight Naturally  , Aerobic Workout for Flat Tummy,  What is Whey-Protein  The 5 Most Common Training Mistakes for Runners

Friday 9 June 2023

How to Improve Your Diet and Nutrition


Having a healthy diet and proper nutrition is vital for maintaining overall well-being. By making simple changes to your eating habits, you can significantly improve your diet and provide your body with the essential nutrients it needs. In this article, we will explore some practical tips to help you enhance your diet and nutrition in a straightforward and sustainable way.Tips-to-improve-your-diet-and-nutrition
                                                                                                                                                                                                                    Image source: Healthline  

Eat a Variety of Foods:

Aim to include a wide range of foods in your diet. This ensures that you obtain a diverse array of nutrients. Include fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals. Experiment with different colors and textures to make your plate visually appealing and enjoyable.

Portion Control:

Pay attention to portion sizes to avoid overeating. It's not just what you eat but how much you eat that matters. Use smaller plates and bowls to help control portions. Listen to your body's hunger and fullness cues and eat until you are satisfied, not overly stuffed.

Include Fruits and Vegetables:

Fruits and vegetables are packed with vitamins, minerals, and fiber. Aim to have at least five servings of fruits and vegetables each day. Incorporate them into your meals and snacks. Fresh, frozen, or canned options are all good choices. Remember, variety is key.

Choose Whole Grains:

Swap refined grains for whole grains to increase your fiber intake and promote better digestion. Whole grains like brown rice, quinoa, whole wheat bread, and oats are rich in nutrients and can help you feel fuller for longer periods.


Limit Sugary and Processed Foods:

Highly processed foods and those with added sugars provide little nutritional value and can contribute to weight gain and various health issues. Minimize your intake of sugary snacks, sodas, processed meats, and fast food. Instead, opt for whole, unprocessed foods as much as possible.
Stay Hydrated:

Water plays a crucial role in maintaining good health. Stay hydrated by drinking an adequate amount of water throughout the day. Carry a water bottle with you to ensure you have access to water whenever you need it. Limit sugary beverages and opt for water, herbal teas, or infused water instead.


Cook and Prepare Your Own Meals:

By cooking and preparing your meals at home, you have control over the ingredients and cooking methods. This allows you to make healthier choices and avoid excess salt, sugar, and unhealthy fats. Experiment with new recipes and cooking techniques to keep your meals interesting and flavorful.

Practice Mindful Eating:

Slow down and savor your meals. Pay attention to the flavors, textures, and smells of the food you are eating. Avoid distractions like phones or TVs while eating. Mindful eating helps you become more aware of your body's hunger and fullness cues, preventing overeating.

Seek Professional Advice:

If you have specific dietary needs or health concerns, consider consulting a registered dietitian or nutritionist. They can provide personalized guidance and develop a tailored nutrition plan to meet your individual needs.


Improving your diet and nutrition is a gradual process that involves making small, sustainable changes to your eating habits. By incorporating a variety of nutrient-rich foods, practicing portion control, and being mindful of your choices, you can enhance your overall health and well-being. Remember, it's not about perfection, but about making progress towards a healthier lifestyle.

Food for healthy lifestyle

Tuesday 6 June 2023

Nightmare Relief: Discover Foods to Eat and Avoid for Better Sleep


Nightmares, characterized by distressing and vivid dreams during sleep, can have a significant impact on one's well-being and overall sleep quality. 

While various factors contribute to the occurrence of nightmares, including stress and psychological factors, emerging research suggests that dietary choices may play a role as well. 

This article explores the relationship between food consumption and nightmares, providing insights into foods that can potentially alleviate or aggravate this nocturnal phenomenon.


I. Understanding Nightmares:

Before delving into dietary interventions, it is essential to comprehend the nature of nightmares. 

Nightmares typically occur during the rapid eye movement (REM) phase of sleep and are often associated with negative emotions, fear, and anxiety upon waking. Their occurrence may stem from psychological distress, trauma, or other underlying factors.

II. The Role of Diet in Nightmares:

While research on the direct impact of diet on nightmares is limited, certain foods and eating patterns have been observed to influence sleep quality and, by extension, nightmares. 

By making informed dietary choices, individuals may potentially reduce the frequency and intensity of nightmares.

III. Beneficial Foods:

a. Complex Carbohydrates: Including whole grains, legumes, and vegetables in your diet can promote stable blood sugar levels, thus potentially reducing nightmares associated with hypoglycemia or fluctuations in glucose levels.

b. Tryptophan-Rich Foods: Foods such as turkey, chicken, fish, dairy products, nuts, and seeds are rich in tryptophan, an amino acid precursor to serotonin, a neurotransmitter that helps regulate mood and sleep.

c. Magnesium-Rich Foods: Magnesium, found in leafy greens, nuts, seeds, and whole grains, is known to support relaxation and enhance sleep quality, potentially aiding in nightmare prevention.

d. Herbal Teas: Chamomile and peppermint teas, known for their calming properties, can contribute to a more relaxed state before bedtime, potentially reducing the occurrence of nightmares.

IV. Foods to Avoid:

a. High-Fat Foods: Consuming fatty and greasy foods close to bedtime can lead to indigestion, disrupting sleep and potentially triggering nightmares.

b. Caffeine and Stimulants: Substances such as coffee, tea, energy drinks, and chocolate contain caffeine and other stimulants that can interfere with sleep patterns, increasing the likelihood of nightmares.

c. Spicy Foods: Spices, especially when consumed in excess, may cause heartburn or acid reflux, which can disrupt sleep and potentially contribute to nightmares.

d. Alcohol: While alcohol initially induces drowsiness, it can disrupt the natural sleep cycle, leading to fragmented sleep and an increased likelihood of nightmares.

V. Additional Considerations:

a. Balanced Diet: Adopting a well-balanced diet that includes a variety of nutrients can optimize overall health and indirectly contribute to better sleep quality.

b. Hydration: Staying adequately hydrated throughout the day can support optimal bodily functions, including sleep.

c. Mindful Eating: Practicing mindful eating, which involves paying attention to food choices, eating patterns, and portion sizes, can enhance overall well-being and potentially improve sleep quality.

VI. Healthy Sleep Hygiene Practices:

In addition to dietary considerations, adopting healthy sleep hygiene practices can significantly contribute to minimizing nightmares and improving overall sleep quality. Consider the following suggestions:

a. Establish a Consistent Sleep Routine: Going to bed and waking up at the same time each day helps regulate the body's internal clock, promoting better sleep patterns and potentially reducing the occurrence of nightmares.

b. Create a Relaxing Bedtime Routine: Engage in activities that promote relaxation before bed, such as reading a book, taking a warm bath, or practicing gentle stretching exercises. These routines can help signal to the body that it's time to unwind and prepare for sleep.

c. Create a Sleep-Friendly Environment: Ensure that your sleep environment is conducive to restful sleep. Keep the bedroom cool, dark, and quiet, and consider using comfortable bedding and supportive pillows to enhance comfort.

d. Limit Exposure to Electronic Devices: The blue light emitted by electronic devices, such as smartphones, tablets, and laptops, can interfere with the body's natural sleep-wake cycle. 

Minimize exposure to these devices before bed to promote a more relaxed state conducive to better sleep.

e. Manage Stress Levels:  High levels of stress and anxiety can contribute to the occurrence of nightmares. Implement stress management techniques such as meditation, deep breathing exercises, or engaging in hobbies and activities that promote relaxation and reduce stress levels.

f. Regular Exercise:  Engaging in regular physical activity during the day can promote better sleep quality at night. However, avoid exercising close to bedtime, as it may stimulate the body and make it more difficult to fall asleep peacefully.

g. Seek Professional Help if Needed: If nightmares persist despite implementing dietary changes and sleep hygiene practices, it is advisable to consult with a healthcare professional or a sleep specialist who can provide personalized guidance and support.


By incorporating dietary strategies, practicing healthy sleep hygiene, and adopting a holistic approach to sleep health, individuals can take proactive steps to minimize nightmares and enhance their overall sleep quality. 

While the impact of diet on nightmares is still an area of ongoing research, making informed food choices, avoiding potential triggers, and implementing healthy lifestyle practices can contribute to a restful and rejuvenating sleep experience.

 Remember that individual experiences may vary, and consulting with a healthcare professional is recommended for personalized advice and guidance.

Tuesday 23 February 2021

How Seniors Can Boost Well-being and Feel Great


How Seniors Can Boost Well-being and Feel Great

       Image via Unsplash

This year has been a challenging one, which is why it’s more important than ever to focus on feeling your absolute best. Whether you’re planning on staying close to home or venturing out, this guide courtesy of Fitness Mantra Hub will help seniors learn how to boost their well-being, from maintaining a nutritious diet to exercising regularly and decluttering the house.

Nutrition for well-being 

  • One of the most effective ways to quickly boost your well-being is by switching to a healthier diet. While there’s no one-size-fits-all diet, there are some basic guidelines to follow to optimize your physical and mental health. 

  • Did you know that some foods have the power to ward off depression? There are several foods that have proven mental health benefits: avocados, bananas, sweet potatoes, and walnuts all have incredible depression-fighting qualities. 

  • Avocados are an excellent source of healthy fats and contain dozens of vitamins and minerals. Folate is one such beneficial nutrient, which helps improve mood and alleviate depression. Bananas are another natural source of feel-good nutrients — they’re rich in potassium, an essential mineral that may help regulate mood. Bananas also naturally contain serotonin, a mood-enhancing neurotransmitter. 

  • Sweet potatoes are superfoods as well, with nutrients such as beta carotene, fiber, and vitamin A. They contain magnesium, which helps alleviate anxiety and can help regulate sleep. If you need a healthy snack, reach for walnuts as these contain high levels of omega-3 fatty acids that reduce inflammation.

Importance of exercise


  • For seniors, getting sufficient exercise can be tricky. Many seniors don’t enjoy going to the gym, and many types of exercise may feel too difficult and thus, out of reach. However, there are low-impact forms of exercise that are great for seniors, such as yoga and pilates. 

  • Yoga has numerous health benefits for seniors, helping improve flexibility, circulation, and energy levels. You don’t have to be a master yogi to get the benefits — even short beginner sessions will help plant the seeds for change within your body. Start by looking online for yoga classes and consider working with a private online teacher who can help assess your postures and offer some guidance. 

  • Pilates, like yoga, can help improve mobility for seniors. Some pilates classes are done using machines, but there are many pilates classes that can be done with minimal equipment at home. Seek out online mat classes to get started. 

  • Along with yoga and pilates, walking, light running, and hiking are great exercises for seniors. A little gentle cardio will help boost heart health and the fresh air will help release feel-good endorphins. Invite a close friend to join you, and you’ll take care of mood-boosting socializing needs as well.

Cleaning your home


  • One of the often-overlooked areas of well-being is your immediate environment: your home. Many underestimate the negative power of a cluttered or dusty home. If you’re noticing more stress or conflict in your home, try doing a deep cleaning to help eliminate negativity. 

  • First, declutter your house and create space. Open windows to let in the fresh air, and keep countertops clean. Once you’ve cleaned, consider burning sage (known as smudging) to help clear the air. 

  • When you’ve decided it’s time to revamp your health and well-being, use this guide to help you. Start with your diet and aim to include depression-fighting foods such as avocados, bananas, sweet potatoes, and walnuts, as well as working with nutrition experts from Optimal Wellness Solutions to establish a new meal plan designed just for you. Get some exercise by doing low-impact workouts such as yoga or pilates. Finally, clean your home if you’ve experienced higher levels of negativity — open windows, burn some sage, and enjoy the peace that follows.