ActivEat

Have a wonderful eid to all my friends who are celebrating!

☀️ Get Summer Ready in 8 Weeks! ☀️
Shape up, Feel confident, and Rock your summer style with our exclusive 8-Week Summer Shred Program!

This comprehensive program combines effective workouts, expert nutrition guidance, and the support of a motivating community to help you achieve your summer fitness goals.

What's included?
3 Group PT Sessions per Week: High-energy sessions designed to burn calories, build muscle, and sculpt your summer bod. 2 Online Yoga Sessions per Week: Enhance your flexibility, improve your mind-body connection, and find your inner zen. ‍♀️ 1 Weekly Nutrition Consultation: Get personalised guidance from a registered Nutritionist to optimise your diet for weight loss and overall health. Supportive Community: Stay motivated and accountable with a group of friendly faces on the same journey!

Program Starts: June 4th ️

Limited spots available! Sign up now and get ready to transform your body and embrace summer with confidence!

DM me!

Bright and beautiful chilly morning,change in weather makes such a difference to mornings, loving it, trying to be fitter, stronger. Ssticking to my motto .

Back to treadmill running, it's day 2. Followed by swim class and a sizeable brunch!

Family, friends, food, fun all wrapped in one, amazing day and evening! Thank you all for making it all happen.

Eid Mubarak to all my family and friends!

It's a beautiful day, a day to be thankful. I feel blessed and truly greatful for the abundance in life.

Creatine - is one of the most common supplement used by athletes. Most researched and safest supplement. Few notes from a Nutritional point of view.

Creatine is an organic compound that’s naturally synthesized in the body and supports cellular energy production, making it critical for muscle and brain function—both intrinsically linked to longevity.

Though well-known for its ability to promote strength, increase lean muscle mass, and aid in injury and recovery, creatine also helps maintain energy levels in the brain, supporting cognitive function, brain health, and overall mental performance.

Emerging research also suggests it may play a role in mitigating the progression of neurodegenerative diseases and age-related cognitive decline by protecting the brain from oxidative damage, influencing the microbiome, and improving cellular health and stability.

How to supplement: 5 g per day.

I am having a downtime, and this quote by Robert Fritz resonated with me. Clients ask about different diets, what's in vogue, what's the best, which one to follow, and my answer is, it doesnt matter as long as wholefood forms the building blocks, the substance.

Schools have gone back today, we are also back up and running!

I'm Wasequa Ayesha Mir, a passionate Nutritionist on a mission to empower individuals to achieve their wellness goals through the transformative power of nutrition. 👩‍🍳💪

With a background in Dietetics, Human nutrition, Nutritional biochemistry and Integrative Sports Nutrition, I bring a wealth of knowledge and experience to the table, specialising in tailoring nutrition plans to meet the unique needs of middle-aged women, dedicated gym-goers, and active clients.

🍏 What Sets Me Apart:
My approach goes beyond counting calories; I believe in cultivating a holistic understanding of nutrition that considers not only physical health but also mental and emotional well-being. As we navigate the intricate relationship between food and our bodies, I'm here to guide you every step of the way.

💡 What You Can Expect:

Personalised nutrition plans designed to align with your fitness goals.
Practical advice on meal prepping and making nutritious choices in a busy lifestyle.
Insights into the science behind nutrition, demystifying the journey to a healthier you.

👥 Who I Work With:

Whether you're a middle-aged woman striving for hormonal balance, a gym enthusiast aiming for peak performance, or an active individual looking to optimize your nutrition — I'm here to be your dedicated partner in health.

📚 Stay Tuned for:

Nutrient-packed recipes that tantalize your taste buds and nourish your body.
Timely tips on navigating the challenges of a balanced, active lifestyle.
Current Nutrition guidelines, scientific findings.

🌟 Let's Connect:
Your health journey is a personal story, and I'm excited to be a part of it. Follow along for a daily dose of nutritional wisdom, and don't hesitate to reach out with your questions and experiences. Together, let's embark on a path to vibrant health and well-being! 🌈✨

Book a free 15-minute call to discuss your symptoms and health goals. Click the link in bio.

Milestone unlocked 💪🏃🏽‍♀️

Today is my happy day, a heart full of accomplishment and endorphins kicking high. I crushed my FIRST 10k RUN!

From early days of huffing puffing short walks to jogs, struggling with my post viral arthritis, dealing with incredible pain to conquering 10K mark, this journey has been a testament to persistence, determination, and the incredible feeling of pushing my limits. Each step brought me closer to this moment.

A massive shoutout to my friends for helping with my strength training and .sports.therapy for relaxing and rejuvenating massages to keeping me going.

As a Nutritionist I understand that our body is a high-performance machine and the fuel we provide can make all the difference in crushing fitness goals. If you would like to work on your fitness goals, come work with us

Get in touch. DM me and we can get you started!

Beautiful end to the year with a few days of calm, wild walks, family chat, snow and breath taking outdoors. Very greatful for such amazing friends and family who have been my support through quiet and frenzy times!

We are in the midst of winter and festive season. I am feeling the challenges, both in terms of physical and mental health to keep up with my goals and aspirations. So I penned down a few challenges and tips to keep going! Its not uncommon to notice that consistency and routine takes a back seat with festive eating and socialising. I'll post a few challenges over next few days.. Here's no. 1.

Impact on performance:

Cold temperatures can affect an athlete’s performance by reducing muscle flexibility thereby increasing the risk of injury and impacting overall physical performance.

It is more difficult for muscles to contract in cold temperature than in warmer conditions. Temperature affects the ease at which the oxygen is released from the haemoglobin. At cold temperatures oxygen is more tightly bound to the haemoglobin which does not release easily leading to lower amount of oxygen available for the muscles to contract.

Tip: Adequate warmup can help you achieve optimal muscle contraction. Gentle stretching, especially the muscle group you are about to use improves circulation and prevents injury.

Other factors that affect muscle contraction are diet, hydration, and electrolyte balance. A diet high in fruit and veg ensures good supply of vitamins and minerals. Keep a tab on your water consumption and supplement with electrolytes if you notice frequent cramps.

Well done Saff!

Support Scotland U20 Men to the Euros! So proud that Safwan, my eldest is part of the squad 🤗😊.
Click the link and donate!

https://gofund.me/da72f2d7

Staying hydrated is important year-round, including during the winter months. Here are a few reasons why hydration is crucial in winter:

1. Maintaining Body Temperature: Drinking water and staying hydrated can help your body maintain a proper temperature, especially in cold weather. Water is essential for regulating body temperature and preventing hypothermia.

2. Preventing Dehydration: Dehydration can occur even in cold weather, and it can be dangerous because the body may not sense thirst. In fact, the body's thirst response is diminished in cold weather, even when dehydrated. Therefore, it's important to drink enough fluids to prevent dehydration.

3. Supporting Overall Health: Hydration is essential for overall health and well-being. It helps with digestion, circulation, nutrient absorption, and the elimination of waste products from the body. Staying hydrated can also help prevent dry skin, dry mouth, and other discomforts commonly experienced during the winter months.

Tips for staying Hydrated:

1. Drink Warm Fluids:If you find it difficult to drink cold water when it's cold outside, try drinking warm fluids instead. Warm water, herbal tea, and warm soups can be a comforting way to stay hydrated in winter.

2. Use Flavor Enhancers:If you struggle to drink plain water, you can add flavor enhancers like lemon, cucumber, or mint to make it more appealing. This can encourage you to drink more fluids.

3. Monitor Your Water Intake: It's important to monitor your water intake and ensure you are drinking enough fluids throughout the day. The Institute of Medicine suggests women take in 2.7 liters and men 3.7 liters of water per day.

4. Be Mindful of Indoor Heating: Indoor heating can contribute to dehydration as it can cause dry air, which can lead to increased water loss from the body. Consider using a humidifier to add moisture to the air.

5. Dress Appropriately: Dressing in layers and wearing breathable fabrics can help regulate body temperature and prevent excessive sweating.

Staying hydrated is important for overall health and wellbeing.

A survey done by British Nutrition Foundation revealed that as much as half of Britons are unaware of UK government's guidelines for Vitamin D supplementation.

The Department of Health and Social Care in the UK recommends that adults and children over the age of 4 take a daily supplement containing 10 micrograms (10 µg) or 400 IU (international units) of vitamin D throughout the year. This recommendation is the same for everyone, including people at risk of vitamin D deficiency.

It is also advised that everyone takes a supplement containing 10 micrograms (10 µg) of vitamin D daily in autumn and winter For babies from birth to 1 year of age who are being breastfed, it is recommended to give them a daily supplement containing 8.5 to 10 micrograms (8.5-10 µg) of vitamin D.

Please note that it is universally agreed that doses up to 4,000 IU (International Units) per day are safe for vitamin D supplementation.

Maintaining a healthy and balanced diet can support overall mental health during the winter months. Here are some nutrition tips that may be beneficial:

1.Consume a balanced diet: Include more than 5 vegetables, 2 seasonal fruits, whole grains, lean proteins, and healthy fats in your meals. They are good source of essential nutrients that support brain health and overall well-being.

2.Increase omega-3 fatty acids: Omega-3 fatty acids, found in fatty fish (such as salmon and mackerel), walnuts, flaxseeds, and chia seeds, have been associated with improved mood and mental health.

3.Include complex carbohydrates: Carbohydrates can increase serotonin levels in the brain, which may help improve mood. Opt for complex carbohydrates like whole grains, legumes, and starchy vegetables, rather than refined carbohydrates.

4.Stay hydrated: Dehydration can affect mood and cognitive function. Make sure to drink enough water throughout the day.

5.Limit caffeine and alcohol: While caffeine and alcohol may provide temporary mood boosts, excessive consumption can disrupt sleep patterns and worsen symptoms of SAD. Moderation is key.

6.Consider vitamin D supplementation: lower levels are associated with mood disorders. However, it's best to consult with a healthcare professional before starting any supplements.

It's important to note that while nutrition can play a role in supporting mental health, it is not a substitute for professional treatment. If you are experiencing symptoms of SAD or any mental health concerns, it is recommended to seek guidance from a healthcare provider.

*Running vs Meds for Depression*

When it comes to treating depression, both running therapy and medication can be effective options. Let's explore the benefits of each approach.

*Running Therapy:*
Running therapy involves engaging in regular physical exercise, specifically running, as a means of improving mental health. Research suggests that running therapy can rival antidepressant medication in the treatment of depression and anxiety. Some studies have shown that running therapy outperformed antidepressant medication in terms of physical health variables. Running regularly has also been found to improve overall health among individuals with depression or anxiety.

Exercise, including running, produces endorphins - "feel-good" hormones, leading to improved mood and reduced symptoms of depression. Exercise also promotes better sleep, boosts self-esteem, and provides a sense of accomplishment and control over one's body.

*Medication:*
Antidepressant medication is commonly prescribed to individuals with depression. These medications work by balancing certain chemicals in the brain that affect mood. Antidepressants can be effective in reducing symptoms of depression and anxiety.

It's important to note that the effectiveness of medication can vary from person to person. Some individuals may respond well to antidepressants and experience significant improvement in their symptoms, while others may not experience the same level of benefit. It's crucial to work closely with a healthcare professional to find the right medication and dosage that works best for each individual.

*Combining Running and Medication:*
In some cases, a combination of running therapy and medication may be recommended for individuals with depression. This approach can provide the benefits of both physical exercise and medication, potentially leading to improved mental health outcomes.

It's worth mentioning that running therapy and medication are not mutually exclusive options. The choice between the two depends on severity of symptoms, overall health, and guidance from a healthcare professional.

Morning vs Afternoon Exercise:
The optimal time for exercise can vary depending on individual preferences, schedules, and goals. Both morning and afternoon exercise have their advantages and potential benefits.

*Morning Exercise:*
- *Increased energy and focus*: Morning exercise can help boost energy levels and mental focus throughout the day.
- *Consistency*: It can be easier to establish a consistent exercise routine in the morning since there are typically fewer distractions or schedule conflicts.
- *Metabolism boost*: Morning exercise can help kickstart your metabolism, potentially leading to increased calorie burn throughout the day.
- *Better sleep*: Some research suggests that morning exercise may improve sleep quality by promoting a regular sleep-wake cycle.

*Afternoon/Evening Exercise:*
- *Increased muscle strength*: Studies have shown that muscle strength and power output tend to be higher in the afternoon or evening due to factors such as increased body temperature and hormone levels.
- *Improved performance*: The body's physiological functions, such as heart rate, lung function, and muscle flexibility, tend to peak in the late afternoon or early evening, which may enhance exercise performance.
- *Stress relief*: Afternoon or evening exercise can help relieve stress accumulated throughout the day and serve as a way to unwind.
- *Social opportunities*: Participating in group exercise classes or team sports often occurs in the afternoon or evening, providing social interaction and motivation.

*Exercise Timing, Cortisol, and Sleep:*
Exercise in the evening can potentially increase cortisol levels temporarily due to the physical stress placed on the body. However, the impact on sleep can vary among individuals. Some people find that exercising in the evening helps them relax and promotes better sleep, while others may experience difficulty falling asleep if they exercise too close to bedtime.

It's important to consider personal factors and preferences when deciding on the timing of exercise. If you find that evening exercise disrupts your sleep, you may want to consider adjusting the timing or intensity of your workouts.
&nutrition

Morning vs Afternoon Exercise: What's the best?

The optimal time for exercise can vary depending on individual preferences, schedules, and goals. Both morning and afternoon exercise have their advantages and potential benefits.

Morning Exercise:
- Increased energy and focus: Morning exercise can help boost energy levels and mental focus throughout the day.
- Consistency: It can be easier to establish a consistent exercise routine in the morning since there are typically fewer distractions or schedule conflicts.
- Metabolism boost: Morning exercise can help kickstart your metabolism, potentially leading to increased calorie burn throughout the day.
- Better sleep: Some research suggests that morning exercise may improve sleep quality by promoting a regular sleep-wake cycle.

Afternoon/Evening Exercise:
- Increased muscle strength: Studies have shown that muscle strength and power output tend to be higher in the afternoon or evening due to factors such as increased body temperature and hormone levels.
- Improved performance: The body's physiological functions, such as heart rate, lung function, and muscle flexibility, tend to peak in the late afternoon or early evening, which may enhance exercise performance.
- Stress relief: Afternoon or evening exercise can help relieve stress accumulated throughout the day and serve as a way to unwind.
- Social opportunities: Participating in group exercise classes or team sports often occurs in the afternoon or evening, providing social interaction and motivation.

Exercise Timing, Cortisol, and Sleep:
Exercise in the evening can potentially increase cortisol levels temporarily due to the physical stress placed on the body. However, the impact on sleep can vary among individuals. Some people find that exercising in the evening helps them relax and promotes better sleep, while others may experience difficulty falling asleep if they exercise too close to bedtime.

It's important to consider personal factors and preferences when deciding on the timing of exercise. If you find that evening exercise disrupts your sleep, you may want to consider adjusting the timing or intensity of your workouts. Experimenting with different exercise times and monitoring how it affects your sleep can help you determine the best approach for your individual needs.

In summary, both morning and afternoon/evening exercise have their benefits. Morning exercise can provide increased energy, consistency, and potential sleep benefits. Afternoon/evening exercise may offer increased muscle strength, improved performance, stress relief, and social opportunities. While exercise in the evening can temporarily increase cortisol levels, its impact on sleep can vary among individuals. It's important to find the exercise timing that works best for you and consider adjusting if it affects your sleep negatively.

What are CGMs?

CGM stands for Continuous Glucose Monitor.
CGM measures glucose levels (typically interstitial glucose) continuously, and updates the glucose level display every 5 minutes. Most CGMs consist of
1) a monitor to display the information (mobile device),
2) a sensor that is usually inserted into the subcutaneous tissue, and
3) a transmitter that transmits the sensor data to the monitor

Continuous glucose monitoring (CGM) has become increasingly reliable tool for monitoring blood glucose in patients with type 1 or type 2 diabetes. It has demonstrated efficacy in terms of improving A1C, reducing hypoglycemic(which could be fatal in some cases) and hyperglycemic events.

CGM are an extention of SMBG (self monitoring blood glucose) system in place since 1980s, the first CGM system being approved by FDA in 2016.

The device not only displays current glucose every few minutes but may also alert the patient of impending hypoglycemia or hyperglycemia or glucose variability/fluctuation.

The data available through CGM can permit significantly more fine-tuned adjustments in insulin dosing and behavioural change thereby helping in avoiding or delaying short and long term diabetic complications.

CGMs have now become popular in athletes and non diabetic people helping create healthier dietary and lifestyle habits.

It's a fact that food can have a major influence on blood sugar but it's not the only factor affecting blood sugar. Stress, lack of sleep, injury, poor recovery, use of caffeine, dehydration, exercise - endurance tends to lower blood glucose while weightlifting can raise it, skipping breakfast can all impact glucose levels. Hence the need to understand and implement data wisely without being overwhelmed by the complexity.

The data can become part of understanding and assessing body's needs, thus helping to create customised dietary and lifestyle program.

My reflections on how growing our own food can contribute to our physical, mental, emotional and physiological health.
Growing our own food or contributing to a community garden helps in learning to be mindful, connecting with nature and our fellow citizens, and rewarding. It helps in calming, grounding and makes us appreciate nature and how we are responsible to take care of the world we live in. Also ofcourse growing and eating without pesticides, herbicides and toxic chemicals enhances taste, flavours and helps our detox systems.
I have grown my fruit and veg this year in a little raised bed in my community garden. Am making Sauerkraut out of the red cabbages, beetroot and leeks I grew!

Click the link in bio to read on my reflections.

It's refreshing to read about UPF in media, and the urge to make policy changes in wake of surging rates of chronic preventative illnesses like type 2 diabetes, obesity, high BP, cardiovascular diseases, dementia etc. Read the full article by guardian,click the link in bio.

Polycystic ovarian syndrome (PCOS)is one of the most common endocrine disorders affecting women of reproductive age. Symptoms include heavy, long, intermittent, unpredictable or absent periods, infertility, acne/oily skin, male pattern baldness or hair thinning, weight gain especially around belly.
People with PCOS are also likely to have other health conditions including type 2 diabetes, high cholesterol, hypertension, heart disease, endometrial cancer.
There are a few mechanisms why this could happen, but the common one sited is that ovaries undergo egg development but fail to ovulate, leaving eggs lingering long and become cysts.
Women with PCOS often have higher than normal levels of insulin which over time could result in insulin resistance. For ovulation to occur, a substantial rise in estrogen is necessary, insulin inhibits the conversion of androgen to estrogen, and in people with insulin resistance and it's associated hyperinsulinemia, excess insulin leads to excess androgen (testesterone) and too little estrogen leading to various symptoms.
The study (link in bio) finds that diets low in carbs (keto), helps in maintaining blood sugar and insulin balance and may be beneficial for women suffering from PCOS.

A client's question prompted me to write a simple, easy-to-understand blog on anti-obesity drugs. Hope I did justice.
http://wix.to/2sQQcSH

As a Nutritional Therapy Practitioner, which falls in the area of preventative medicine, I firmly believe in the science of epigenetics which supports the notion that lifestyle factors such as healthy wholefood, physical activity, sleep, rest and relaxation are the building blocks of healthier life overwriting the genetic code which we were told dictates how well or how much we would live.

With very strong family genes of diabesity, I can proudly say I am dodging the bullet by practicing what I preach!

Check out this link which supports my thoughts and belief.

https://www.medscape.com/s/viewarticle/993614?ecd=wnl_recnlnew1_ous_230626_MSCPEDIT_etid5570151&uac=468809CR&impID=5570151

medicine

Effect of Intermittent Fasting Diet on Glucose and Lipid Metabolism and Insulin Resistance in Patients with Impaired Glucose and Lipid Metabolism: A Systematic Review and Meta-Analysis

Yet another systematic review and meta-analysis reveals the beneficial effects of Intermittent Fasting such as time-restricted or periodic fasting targeting long-term weight reduction through improved insulin resistance, and management of glucose and fat metabolism.

Why Intermittent fasting (IF) can be a better option for weight loss maintenance?

• IF does not require calorie restriction which may result in greater compliance
• IF does not restrict macronutrients such as carbohydrates and fats, so may avoid the exclusion of key nutrients e.g., healthy fats and wholegrains.
• IF may have fewer adverse effects on daily routines and quality of life, which may mean adherence is easier.
• Improved glucose and lipid metabolism may prevent the development of chronic health conditions such as T2D, CVD and cancer.

A combination of holistic lifestyle choices with dietary intervention can become cornerstone for weight loss maintenance. ‘One size does not fit all’. Book a free call with me to discuss your health goals by visiting www.activeat.co.uk.

World Health Organisation (WHO) has released a new guideline on non-sugar sweeteners (NSS). It advises against using NSS to manage weight or to lower the risk of noncommunicable diseases such as Type 2 diabetes, heart disease or cancer.
These NSS include aspartame, acesulfame K, advantame, saccharine, sucralose, stevia, and stevia derivatives.
The recommendation is supported by data from a systematic review of 283 studies in adults, children, pregnant women, and mixed groups. The findings suggest that there is no long-term benefit in reducing body fat in adults or children rather may produce some undesirable effects. There is very low to low certainty evidence from prospective cohort studies which suggests that higher intake of NSS could be associated with type 2 diabetes, heart disease, and some types of cancer.
So, what about short-term use?
Short-term use has resulted in body weight and BMI reduction in adults.
As we know that weight loss maintenance is a challenge and not short-term weight loss, hence my advice would be to cut down on sugars gradually, the idea is to break the addiction cycle and train your taste buds to appreciate sugar from natural sources like fruits. If you are trying to hit a goal and have been reliant on energy drinks then alternate them with low-Cal or no-Cal drinks with NSS, but only until you hit your goal alongside reducing the overall quantity of sugar in your diet as well as by increasing the nutrients from wholefood.

WHO Advises against Non-sugar Sweeteners (NSS) for Weight Control
World Health Organisation (WHO) has released a new guideline on non-sugar sweeteners (NSS). It advises against using NSS to manage weight or to lower the risk of noncommunicable diseases such as Type 2 diabetes, heart disease or cancer.
These NSS include aspartame, acesulfame K, advantame, saccharine, sucralose, stevia, and stevia derivatives.
The recommendation is supported by data from a systematic review of 283 studies in adults, children, pregnant women, and mixed groups. The findings suggests that there is no long term benefit in reducing body fat in adults or children rather may produce some undesirable effects. There is very low to low certainty evidence from prospective cohort studies which suggests that higher intake of NSS could be associated with type 2 diabetes, heart disease and some types of cancer.
So, what about short term use?
Short term use has resulted in body weight and BMI reduction in adults.
As we know that weight loss maintenance is a challenge and not short term weight loss, hence my advice would be to cut down on sugars gradually, the idea is to break the addiction cycle and train your taste buds to appreciate sugar from natural sources like fruits. If you are trying to hit a goal and has been reliant on energy drinks then alternate them with low-Cal or no Cal drinks with NSS, but only until you hit your goal alongside reducing the overall quantity of sugar in your diet as well as by increasing the nutrients from wholefood.