Nutritionist on Duty

26/02/2024

Healthy Chicken Soup 🍲
(For Weight Loss and Weight Maintenance)

TOTAL CALORIES: 235 kcal

Chicken soup can be a healthy and satisfying low-calorie meal option that can help support weight loss goals when combined with a balanced diet and regular exercise

INGREDIENTS:
Half Egg (30kcal)
1 tbsp corn flour (31kcal)
2 cup chicken broth (76kcal)
1/4 cup chopped carrot (13kcal)
1/3 cup shredded chicken (80kcal)
1/4 cup chopped cabbage (5kcal)
1/2 tsp vinegar
1/2 tsp soya sauce
5-6 drops chilli sauce
Black pepper
Salt

🔴7 ways soup is good for you:
1-nutrient-dense.
2-hydrating.
3-disease-fighting.
4-tummy-filling (great for healthy weight loss!)
5-affordable.
6-delicious.
7-easy to whip up with a stove, microwave, or slow cooker.

07/12/2023

CLIENT'S TRANSFORMATION

Alhamdulillah, another success story ♥️
One of my Client .
She lost 29 kgs in 5 months. She improved her stamina and health.
She didn't lose her hope and achieved her target

Book your appointment now

💌DM for more details


#

07/12/2023

Alhamdulillah ❤️
Got the certificate from MAYO HOSPITAL Lahore as a nutritionist.

This journey at hospital was extremely rewarding. The doctors with whom I worked were wonderful and I know this opportunity will shape the way I move forward in my education and career and for that I am so thankful! 🙏

07/12/2023

👉🏻GASSY STOMACH👈🏻

Intestinal gas, a buildup of air in the digestive tract, is usually not noticed until you burp or pass it rectally (flatulence).
The entire digestive tract, from the stomach to the re**um, contains intestinal gas as the natural result of swallowing and digestion.

⭕ SYMPTOMS
🔸Burping.
🔸Passing gas.
🔸Pain, cramps or a knotted feeling in your abdomen.
🔸A feeling of fullness or pressure in your abdomen (bloating)
🔸An observable increase in the size of your abdomen (distention)

⭕What are some of the complications of gassy stomach?

🔸Chronic intestinal disease. Excess gas is often a symptom of chronic intestinal conditions, such as diverticulitis, ulcerative colitis or Crohn's disease.
🔸Small bowel bacterial overgrowth.
🔸Food intolerances.
🔸Constipation.

07/12/2023

👉🏻IRRITABLE BOWEL SYNDROME👈🏻

Irritable bowel syndrome (IBS) is a common condition that affects the digestive system.

It causes symptoms like stomach cramps, bloating, diarrhoea and constipation. These tend to come and go over time, and can last for days, weeks or months at a time. It's usually a lifelong problem.

⭕ SYMPTOMS
🔸Stomach pain or cramps – usually worse after eating and better after doing a poo
🔸Bloating – your tummy may feel uncomfortably full and swollen
🔸Diarrhoea – you may have watery poo and sometimes need to poo suddenly
🔸Constipation – you may strain when pooing and feel like you cannot empty your bowels fully

⭕What are some of the complications of IBS?

🔸Research indicates that people with IBS miss three times as many days from work as do those without bowel symptoms. Mood disorders. Experiencing the signs and symptoms of IBS can lead to depression or anxiety.
🔸Depression and anxiety also can make IBS worse.

13/06/2023

👉🏻GERD👈🏻

Acid reflux happens when contents from your stomach move back up into your esophagus. This action is also called acid regurgitation or gastroesophageal reflux.

If you have symptoms of acid reflux more than twice a week, you might have a condition known as gastroesophageal reflux disease (GERD).

⭕ SYMPTOMS
🔸Nausea
🔸Chest pain
🔸Pain when swallowing
difficulty swallowing
🔸Chronic cough
🔸A hoarse voice
🔸Bad breath

⭕What are some of the complications of GERD?

🔸Esophagitis, an inflammation of your esophagus
🔸Esophageal stricture, which happens when your esophagus narrows or tightens
🔸Barrett’s esophagus, involving permanent changes to the lining of your esophagus
🔸Esophageal cancer, which affects a small portion of people with Barrett’s esophagus
🔸Tooth enamel erosion, gum disease, or other dental problems

13/06/2023

👉🏻BLOATING👈🏻

At one time or another, you’ve probably felt bloated, which is the uncomfortable sensation of having trapped gas or increased pressure in your gut

⭕HOW IT HAPPENS?
🔸 Bloating occurs in the abdominal area.
🔸It happens when large amounts of air or gas build up in the gastrointestinal tract.
🔸Eating is a common cause of bloating because when the body digests food, it produces gas.
🔸People also swallow air when eating or drinking, which then enters the gastrointestinal tract.

⭕What are some of the complications of bloating?

Severe bloating may occur along with other serious symptoms, such as:
🔸Blood in your stool.
🔸Noticeable weight loss (without trying)
🔸Vaginal bleeding (between your periods, or if you are postmenopausal)
🔸Nausea.
🔸Vomiting.
🔸Diarrhea.
🔸Heartburn that is getting worse.
🔸Fever (due to an infection)

07/09/2022

👉🏻DIARRHEA👈🏻

Diarrhea is loose, watery and possibly more-frequent bowel movements is a common problem. It may be present alone or be associated with other symptoms, such as nausea, vomiting, abdominal pain or weight loss. Luckily, diarrhea is usually short-lived, lasting no more than a few days.

⭕HOW IT HAPPENS?
You may experience diarrhea because of several conditions or circumstances that include:
🔸Viral infections including rotavirus, norovirus, and viral gastroenteritis
🔸Bacterial infections, including Salmonella and E. coli
🔸Parasitic infections
🔸intestinal diseases
🔸A food intolerance, such as lactose intolerance
🔸An adverse reaction to a medication
🔸Gallbladder or stomach surgery

⭕Complications of diarrhea?

Diarrhea can cause dehydration, which can be life-threatening if untreated.

⚠️ Caution
Drink more and more water to avoid dehydration in this condition.

07/09/2022

👉🏻CONSTIPATION👈🏻

Constipation is a condition in which you may have fewer than three bowel movements a week; stools that are hard, dry, or lumpy; stools that are difficult or painful to pass; or a feeling that not all stool has passed.

⭕HOW IT HAPPENS?
🔸Your colon’s main job is to absorb water from residual food as it’s passing through your digestive system. It then creates stool (waste).
🔸The colon’s muscles eventually propel the waste out through the re**um to be eliminated.
🔸If stool remains in the colon too long, it can become hard and difficult to pass.

⭕What are some of the complications of constipation?
🔸Fecal impaction.
🔸Bowel obstruction.
🔸Fecal incontinence.
🔸Stercoral ulceration/perforation.
🔸Megacolon.
🔸Volvulus.
🔸Rectal prolapse.
🔸Urinary retention.
🔸Syncope
🔸Fistula in ano

30/07/2022

Client's review Repost from

Recently, I got 1 month diet plan from Dr.Abeera

I really want to thank her❤️
I had to suffer with hormonal problems, period issue, weakness and body pain. But after just following her 1 month plan, within only a month I feel great changes in me

By following her plan I got my:
-Hormonal issues resolved
-Period issue resolved
-Body pain become Soo less
-I feel more energetic now
-And specially I got to know that how important is healthy diet

She was really supportive and she guides me all the best and easy ways that was really helpful for me to follow her diet

"For me a diet plan from Dr.abeera was best thing to me"


Reposted from

29/07/2022

Alhamdulillah ❤️
Got the certificate of first aid training from as a trainer.

By this training I got to know how to provide basic medical care to someone experiencing a sudden injury or illness.

“Anything that could help save a life or reduce the severity of an injury should be encouraged and that’s why I fully support First Aid for Life and the training they are offering”

29/07/2022

Client's transformation
Reposted from

Good Health and Good sense are life’s greatest blessings . Recently , Dr. Abeera introduced me to a diet plan where I could eat everything of my choice and it was so fulfilling.

I followed her diet plan for months , felt energetic, hormonal level was balanced .

With PCOS , it is a challenge to loose weight .

Fitness regime :
For Me Dr. Abeera suggested me Workouts , walks . Cycling and Feet touching exercise .

My dietitian was supportive enough to inspire me to hold on to healthy eating .
Weight loss was 10 kgs.

I would like to thank Dr Abeera to motivate me to take the diet challenge .





🇦🇪
🇦🇪

17/07/2022

KETOGENIC DIET🫔

The ketogenic diet (or keto diet, for short) is a low carb, high fat diet that offers many health benefits

Different types of ketogenic diets
🔸Standard ketogenic diet (SKD): This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs
🔸Cyclical ketogenic diet (CKD): This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.
🔸Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
🔸High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.

17/07/2022

DASH DIET 🍘

Diet diet means "Dietary Approaches to Stop Hypertension"

BENEFITS:
🔸may aid in weight loss
🔸 Reduced cancer risk
🔸Lowers Blood pressure
🔸Lowers metabolic syndrome risk
🔸Lowers diabetes risk
🔸Decreases heart disease risk

SIDE EFFECTS:
🔸Hard to Maintain
🔸No Convenience Foods
🔸No Organized Support
🔸Requires Food Tracking
🔸Not Specifically Designed for Weight Loss
🔸Not Appropriate for Everyone

17/07/2022

MEDITERRANEAN DIET🥬

The Mediterranean diet is a diet inspired by the eating habits of the lands surrounding the Mediterranean Sea.

BENEFITS:
🔸Preventing heart disease and strokes
🔸Keeping you agile
🔸Reducing the risk of Alzheimer's
🔸Halving the risk of Parkinson's disease
🔸Increasing longevity
🔸Protecting against type 2 diabetes
🔸Eat lots of vegetables

SIDE EFFECTS:
🔸Weight gain from eating more than the recommended amount of fat (such as in olive oil and nuts)
🔸Low levels of iron from not eating enough meat.
🔸Calcium loss from eating fewer dairy products.

16/07/2022

PALEO DIET🍠

The Paleolithic diet, Paleo diet, caveman diet, or stone-age diet is a modern fad diet consisting of foods thought by its proponents to mirror those eaten by humans during the Paleolithic era.

BENEFITS:
🔸Promotes healthy blood glucose.
🔸Improved insulin sensitivity.
🔸Lower blood pressure.
🔸Weight management including reduced waist circumference.
🔸Improved cholesterol balance.
🔸Improved satiety.
🔸Lower all-cause mortality.

SIDE EFFECTS:
🔸Low blood sugar (hypoglycemia) – if taking certain glucose lowering medications.
🔸Low-carb flu.
🔸Cravings.
🔸Lack of energy initially.
🔸Bad breath.
🔸Change in bowel habits.

16/07/2022

VEGAN DIET🥙

Vegan diet is one of the most common and popular type of vegetarian diet
There are further more types in vegan diet

TYPES OF VEGAN DIET:
🔸Whole-food vegan diet: A diet based on a wide variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts and seeds.
🔸Raw-food vegan diet: A vegan diet based on raw fruits, vegetables, nuts, seeds or plant foods cooked at temperatures below 118°F (48°C)
🔸80/10/10: The 80/10/10 diet is a raw-food vegan diet that limits fat-rich plants such as nuts and avocados and relies mainly on raw fruits and soft greens instead. Also referred to as the low-fat, raw-food vegan diet or fruitarian diet.
🔸The starch solution: A low-fat, high-carb vegan diet similar to the 80/10/10 but that focuses on cooked starches like potatoes, rice and corn instead of fruit.
🔸Raw till 4: A low-fat vegan diet inspired by the 80/10/10 and starch solution. Raw foods are consumed until 4 p.m., with the option of a cooked plant-based meal for dinner.
🔸The thrive diet: The thrive diet is a raw-food vegan diet. Followers eat plant-based, whole foods that are raw or minimally cooked at low temperatures.
🔸Junk-food vegan diet: A vegan diet lacking in whole plant foods that relies heavily on mock meats and cheeses, fries, vegan desserts and other heavily processed vegan foods.

16/07/2022

LOW CARB DIET

Basically, it's reducing the number of carbs you eat from your norm

BENEFITS:
🔸Reduce Your Appetite
🔸Lead to More Weight Loss at First
🔸A Greater Proportion of Fat Loss Comes From Your Abdominal Cavity
🔸Triglycerides Tend to Drop Drastically
🔸Increased Levels of 'Good' HDL Cholesterol
🔸Reduced Blood Sugar and Insulin Levels
🔸May Lower Blood Pressure
🔸Effective Against Metabolic Syndrome
🔸Improved ‘Bad’ LDL Cholesterol Levels
🔸Therapeutic for Several Brain Disorders

SIDE EFFECTS:
🔸Constipation
🔸Headache
🔸Muscle cramps
🔸Bad breath
🔸Headache
🔸Fatigue
🔸Weakness
🔸Nausea
🔸Lethargy
🔸Feeling tired
🔸Lack of motivation

15/07/2022

ATKINS DIET🥦

DOES IT WORK?
The Atkins diet is one of the best-known low-carb diets, and the research shows it can work. If you fill your day with processed carbs like white bread, pasta, and white potatoes, and you don't eat many fruits and veggies, then this diet may be the jump-start you need to lose weight.

BENEFITS:
🔸Weight loss.
🔸Helps prevent cardiovascular disease.
🔸Lowers the low density lipoprotein (LDL) cholesterol, and increases the amount of HDL ('good' cholesterol).
🔸Insulin resistance is better as compared to those following a low-fat, calorie restricted diet.

SIDE EFFECTS:
🔸Electrolyte imbalances
🔸 Constipation
🔸Dangerously low blood sugar
🔸Kidney problems
🔸Osteoporosis and kidney stones.
🔸Leg cramps (during the induction phase).
🔸Headaches (due to caffeine withdrawal).

15/07/2022

CRASH DIET 🥣

How To Crash Diet Safely?
-Choose A Crash Diet That’s “Doable”
-Cut Back On Refined Sugar
-Snack Smart
-Do It For A Limited Time
-If Possible, Avoid Social Gatherings
-Avoid Alcohol
-Refrain From Vigorous Exercise
-Drink Water With Rehydration Salts

🚫 NOTE🚫
🔸Teenagers should not do crash diet
🔸Crash Diet is not for long-term weight lose
🔸Talk to your doctor before you start the crash diet

15/07/2022

VEGETARIAN DIET 🥗

A balanced vegetarian diet with nutritious foods like produce, grains, healthy fats and plant-based protein may offer several benefits, but it may increase your risk of nutritional deficiencies if poorly planned.

BENEFITS:
🔸May Enhance Weight Loss
🔸Good for heart health
🔸Reduces cancer risk
🔸Prevents type 2 diabetes
🔸Lowers blood pressure
🔸Decreases asthma symptoms
🔸Promotes bone health

🚫 NOTE: 🚫
Be sure to pay close attention to a few key nutrients and round out your diet with a variety of healthy whole foods. That way, you’ll enjoy the benefits of vegetarianism while minimizing the side effects.

15/07/2022

HEALTHY LUNCH🍲

Lunch is very important meal of the day
🔸It provides energy and nutrients to keep the body and brain working through the afternoon.
🔸According to experts, lunch provides nourishment to the body and brain and reduces stress and eating lunch provides a break from the activities of the day and gives energy for the rest of the afternoon
🔸Eating lunch raises your blood sugar level in the middle of the day, which gives you the energy you need for the rest of the day.
🔸It also enables you to focus and concentrate on the rest of the afternoon.

IF YOU SKIP LUNCH:
🔸Skipping meals can also cause your metabolism to slow down, which can cause weight gain or make it harder to lose weight.
“When you skip a meal or go a long time without eating, your body goes into survival mode".
🔸This causes your cells and body to crave food which causes you to eat a lot.

15/07/2022

LEMONADE 🍸

BEST DRINK FOR SUMMER:
You may drink lemon juice daily, as it is a drink that can keep you both hydrated and healthy. Drinking lemon juice with warm water the first thing in the morning is especially healthy. Lemon juice also contains potassium, which is a crucial nutrient during the summer season

BENEFITS:
🔸It promotes hydration.
🔸It's a good source of vitamin C.
🔸It supports weight loss.
🔸It improves your skin quality.
🔸It aids digestion.
🔸It freshens breath.
🔸It helps prevent kidney stones.

15/07/2022

CINNAMON KAWA🥃

INGREDIENTS:
🔸Cinnamon - 2 sticks
🔸Lemon - half
🔸Mint leaves - 4 5 petals
🔸Honey - half tsp (if not diabetic)

METHOD:
Add water, 2 sticks of cinnamon and mint leaves into kettle. Boil it then strain it into glass let it cool, then add honey and lemon into it. Stir it and its ready to consume.

BENEFITS:
Cinnamon tea is a powerful beverage.
🔸It's filled with antioxidants and offers several health benefits, including reduced inflammation and blood sugar levels, improved heart health, and perhaps even weight loss.
🔸Cinnamon tea may also fight off infections and reduce PMS and menstrual cramps.
🔸If you are trying to lose weight and especially tummy fat, start adding cinnamon in your everyday foods

15/07/2022

FRUIT SALAD 🥗
Apple🍎+Strawberry🍓+Banana🍌+Melon🍈 (added lemon and black pepper)

With the right quantity and type of fruits, a fruit salad can work wonders for you
🔸For it will provide you with a power-packed dose of fibre, vitamins and antioxidants.
🔸At the same time, you will also get a wide range of health benefits, right from lower blood pressure levels to weight management.
🔸APPLE: are nutritious, good for weight loss, good for heart, prevent many diseases
🔸STRAWBERRY: They're an excellent source of vitamin C and manganese and also contain decent amounts of folate (vitamin B9) and potassium. Strawberries are very rich in antioxidants and have benefits for heart health and blood sugar control
🔸BANANA: source of vitamin C, give energy, good for skin, heart, B.p and aid in digestion
🔸MELON: low in sodium, saturated fat and cholesterol. They are a good source of dietary fiber, vitamin K, potassium, and copper, vitamin C, B6.

15/07/2022

BROWN RICE BIRYANI WITH SALAD AND YOGURT🍝

Diet doesn't mean you can't eat good food😋
If you want to have biryani in your diet you can have it but with brown rice🌾 and fat free or low fat yogurt👍🏻

🔶Brown rice help keep your heart healthy. It's a rich source of dietary fiber, which can reduce your risk of death from heart disease.
🔶Brown rice also contains high levels of magnesium, which can help make you less vulnerable to heart disease and stroke.
🔶Low-fat yogurt can be a useful source of protein on a weight-loss diet. Probiotics may boost the immune system.
🔶Yogurts can be high in protein, calcium, vitamins, and live culture, or probiotics, which can enhance the gut microbiota.
🔶These can offer protection for bones and teeth and help prevent digestive problems.

14/07/2022

EGGS AND MILK 🥚🥛

Breakfast is an important meal and one nutrient that is essential for the first meal is PROTEIN
🔶Two of the best sources of protein are eggs and milk
🔶But mention this, not to have this daily as a breakfast

Eating cooked eggs with milk is an incredible method to balance your protein intake. Also when you ask can we drink milk after eating eggs consuming raw eggs or uncooked eggs can in some cases lead to bacterial infection, food contamination, and biotin deficiency (as the protein in egg ties with biotin and stalls its absorption). Raw eggs are still safe when consumed with pasteurized milk.

14/07/2022

14/07/2022

Alhamdulillah ❤️
Got the certificate from Cavalry Hospital Lahore as a nutritionist. This journey went successful.