Fat burning drinks you should add to your diet|Yani Alemdar

Fat burning drinks you should add to your diet

Weight loss is a very tiring process. It is not something very magical or a rapid process. It needs a lot of patience and the right guidance for a healthy weight loss. Apart from diets and cardio sessions, you can add some drinks which are easy to prepare and have a very great impact on losing weight.

Below are some drinks which you should add to your diet for effective results.

1. Ginger and cumin

Ginger has many nutritional properties. It has anti-inflammatory properties and antioxidants that help to reduce inflammation. Ginger can make you feel full for a long time, making you eat less frequently. Also, it stimulates digestion.

Also, it contains several vitamins and minerals like magnesium and vitamin B12 which may aid in losing weight.

Cumin

Cumin seeds are rich in iron, dietary fibers, and minerals. It helps in burning calories by improving digestion. Daily intake of cumin seeds can also increase the metabolism.

Soak 1 tablespoon of cumin seeds for 4 to 6 hours. You can keep it overnight. 

Boil soaked cumin seeds in water and add grated ginger. 

Let the water boil for 5-6 mins. 

Strain and let it cool down.

You can take this water half an hour before your breakfast. 

For better results take it for 1 month adjacent to diet and exercise.

2. Ginger and lemon

Lemon may help boost metabolism, keeps you hydrated and full for a long time.

Increased metabolism helps you burn more calories resulting in weight loss.

Boil water with grated ginger.

Let it cool down.

Add one 1 teaspoon of lemon juice or as much as you need.

Mix it thoroughly and drink before 30 mins of breakfast. 

3. Chia seeds and  lemon 

Chia seeds

Chia seeds contain high amounts of dietary fibers. A higher intake of fiber is related to weight loss. 

Mix 1 tablespoon chia seeds in 1 ½ of water with one lemon.

Drink it before going to bed.

For better results take it continuously for 1 month.

4. Green tea

Green tea has antioxidants, anti-inflammatory properties which helps boost metabolism. Regular consumption of green tea can significantly help in boosting metabolism. Increased metabolism helps burn calories resulting in losing fat.

5. Bottle gourd

Bottle gourd has many nutritional values.  Drinking a bottle gourd juice empty stomach can effectively help you lose weight. 

Cut bottle gourd into a blender and blend into a smoothie.

Take it before breakfast on empty stomach. 

First four days after C Section

WHAT HAPPENS IN FIRST FOUR DAYS AFTER C SECTION

    

Pregnancy is such a blissful period for all expecting moms. With every passing day, you are excited about the birth of your baby. Childbirth is one of the most exciting moments for every woman. These lovely moments sometimes turn into nightmares especially if you had a c section. 

C Section is a major surgical process in which an incision is made on the abdomen to deliver the baby. Unlike vaginal delivery, you will need more time to recover after a c section.

Here are suggestions and activities for four days after the c section.

As soon as you come out of OPT: 

Immediately after your section, you will be transferred to a post-recovery ward, where you will be under observation of nurses and doctors. Your blood pressure, incision site, fiver, which will be monitored. Morphine will be administered through IV for pain. You will not be allowed to drink or eat right after your surgery. So, the best thing you can do for yourself at this time is to take a good long nap.  

The first day after c section

The next day you will be transferred to the postpartum ward. By now you will be allowed to drink some water or juices. Pain medications will be given through IV.  Still, there will be numbness in your abdomen, but you can hold your baby for breastfeeding right away.

The second day of c section:

Until now you may have been offered some liquids to drink. The nurse will provide you with pain medications orally or via IV.  Pain medications will help feel less pain and you can enjoy time with your precious little one. The nurse will remove your cathedral, and you can walk to your bathroom. Make sure you ask for help to walk to the bathroom. 

Doctors may encourage you to take a walk around or do some activities. Yes, on the very next day of your surgery you can walk, it will help in the process of healing. 

Nurses will offer you a uterus massage to help it contract and shrink to its original shape and size. Although this message will not feel soothing the same as a spa massage. It is common to have reduced or absent bowel movements for hours to days after c section. Due to which you may feel abdominal cramps or nausea .

The third day off c section

Until now your pain will be decreased by half, you will feel much better. Seeing your improvement and no complications your doctor may recommend you to start eating food. You can take a shower. The shower will help reduce the chances of infection. Do not rub your stitches. After the shower dry out your stitches with the dryer. You will be asked to keep an eye on the bleeding, Lochia. Usually, the color of normal bleeding is bright red, if you see any dark clots or experience heavy bleeding inform your doctor or nurse right away. Swelling is completely normal after c section. 

The fourth day of c section

Typically after the c section, your body will take 6 weeks to heal. As you have gone through major abdominal surgery, you will have to stay under observation for at least four days. On the fourth day,  before doctors discharge you, the nurse will remove the staples and clean the incision site. You will be given information about medications, taking care of your incision, and pain management. Also, the doctor will ask you to monitor your bleeding and check the fever from time to time. You will be scheduled for six week postpartum check-ups.

Symptoms/Indications of C section

C-section is often performed when a vaginal birth is difficult or may cause harm to mother and baby. There are several medical reasons which lead to c-section. 

Abnormal placenta or umbilical cord, high blood pressure in the mother, abnormal fetal heart rate, or malposition are some of the common causes leading to c section.

As recommended by the World Health Organisation c-section should be performed only when medically necessary.

Placenta Abruption

Placental abruption is an abnormal condition when the placenta gets separated from the uterus too early before childbirth.

It may occur commonly around 25 weeks of your pregnancy. Vaginal bleeding, lower abdominal pain, and very low blood pressure are some of the signs of placenta eruption. If not treated this condition may be dangerous for mother and baby. The mother may experience disseminated intravascular coagulopathy and kidney failure. Emergency c section is mandatory in this situation.

Placenta previa 

Placenta previa is one of the most common reasons for a c section.

The situation occurs when the placenta is attached to the uterus in an abnormal position over the cervical opening or close to it.

Indications of the placenta previa include vaginal bleeding in the third trimester of pregnancy. Usually, the bleeding is bright red, with no pain.

Abnormal fetal heart rate

The normal heart rate of a healthy fetus remains between 110 and 180bpm.

Fetal rhythm abnormalities can occur anytime in the second or third trimester of pregnancy. It is an abnormal condition that includes fetal heart rates that are irregular, the heartbeat is too fast, or too slow.

Such a situation needs an emergency c section for the safety of the mother and fetus.

Malpresentation

The unusual position of the fetus (baby's body is against the cervix)in the uterus results in impossible or difficult vaginal birth.

Malpresentation is one of the main causes of the c section. 

Intra-amniotic infection (IAI)

The inflammation of the fetal membrane(amnion and chorion) most commonly caused due to bacterial infection is known as Intra-amniotic infection.

Symptoms of IAI include low-grade fever, low blood pressure in mother and fetus.

Although IAI is not a life-threatening situation for executing a c-section medication and treatment are needed to be followed by a gynecologist.

 

Mediterranean diet: What to Eat

Mediterranean diet: What to eat

The Mediterranean diet is one of the most healthy and most manageable diets to follow. It promotes heart health, reduces the risk of Alzheimer, and Parkinson’s. Apart from a large number of health benefits Mediterranean diet is tasty as well as filling a complete diet.

Although recipes and eating habits vary from country to country, the basic standard of diet remains the same. 

Here is a complete list of food you will have to store in your pantry before starting the Mediterranean diet.

Vegetables

The Mediterranean diet generally promotes a high intake of fresh vegetables; eating at least five portions of a variety of vegetables every day is recommended for a healthy and balanced diet.

Vegetables are high in dietary fiber, vitamins, and minerals—also, antioxidant vitamins A, C, and E.

Tomatoes, onions, zucchini, eggplant, squash, cauliflower, broccoli, cabbage, carrots, spinach, kale, and lettuce are some of the healthy vegetables you can include in your diet.

Fruits

The Mediterranean diet suggests at least 4-5 servings of fruits every day.

Fruits have cholesterol-lowering effects and contain fibers that promote satiety and may help lose weight.

Fresh fruits are naturally high in fiber, vitamin C, and water.

Including fruits regularly in your diet may reduce the risks of several diseases and functional declines associated with aging.

Apples, oranges, tangerines, bananas, berries, watermelons, grapes, and kiwi are some of the fruits you can add to your diet.

Beans and legumes

Beans and legumes are high protein sources, dietary fibers, dietary minerals, carbohydrates, folate, and iron.

Beans contain soluble fiber that can help lower blood cholesterol.

Some evidence indicates a portion of beans or legumes (one cup daily) in a diet may help lower blood pressure and reduce LDL cholesterol levels.

Clover, peas, chickpeas, lentils, lupins, mesquite, carob, soybeans, peanuts, and tamarind are some of the beans and legumes.

Whole grains and cereals 

Whole grains and cereals are packed with multiple nutrients and dietary fiber. Consuming whole grains regularly (4-5 serving in a day) may help reduce the risk of several, including coronary heart disease, type 2 diabetes, cancer.  Furthermore, it lowers LDL and triglyceride levels, contributing to an overall 26% reduction in coronary heart disease risk factors. 

Wheat, Rice, Barley, Maize, Rye, Oats.

Nuts and seeds

Nuts and seeds are a source of calories and proteins. It contains many calories, vitamins, and essential amino acids, essential unsaturated and monounsaturated fats, including linoleic acid. Furthermore, nuts are good sources of vitamin E, vitamin B2, folate, fiber, and essential minerals, such as magnesium, potassium, copper, phosphorus, and selenium.

A 2014  analysis revealed that consuming one or more servings of nuts or peanut butter per day may help lower the risk of ischemic heart disease, cardiovascular diseases, and stroke in women.

Dairy and eggs

There is the moderate use of dairy products in the Mediterranean diet. You can enjoy an average percentage of cheese, and make sure you use real traditional cheese over processed cheese.

Also, you are free to have eggs in your diet (organic will be best).

 

Yogurt (preferably Greek yogurt ).

Seafood

The Mediterranean diet allows you to consume seafood twice a week.

Fish is a good source of lean protein, packed with several health benefits.

Oily fish is a good source of omega-3 fatty acids, which reduces the risk of heart disease, cancer and helps in weight loss.

Freshwater fish like Cod, wild salmon, sardines. 

Shellfish like crab,  lobster, shrimp, and tuna.

Herbs and spices

The Mediterranean diet allows you to use a wide range of herbs and spices, which adds bold and exciting flavors to your food. 

Herbs like Basil, mint, parsley, oregano can be used.

Spices like cumin, paprika, black pepper, and Aleppo

Oils/fats

Extra Virgin olive oil is recommended fat to use. Olive oil is full of sound and healthy fats such as monounsaturated fats.

According to an analysis made in 2014, regular consumption of olive oil is associated with decreased risk of cardiovascular disease.

Also, you can use Avocado oil, grapeseed oil, and ghee.

Amazing Health Benefits of the Mediterranean diet

Mediterranean diet

The Mediterranean Diet is ranked no.1 Best Plant-Based Diet by health experts. It is the best diet for cardiovascular disease, diabetes, diet for Healthy Eating, and the Easiest Diet to Follow.                                      

The Mediterranean diet was discovered by people living in countries like Spain, Greece, and Italy back in 1960.

The fundamental aspect of the Mediterranean diet includes comparatively high consumption of olive oil, beans and legumes, whole grains, unrefined cereals, plenty of fresh vegetables, and fruits. Moderate consumption of fish, dairy products, and low consumption of red meat.

According to studies carried out in 2017 and 2018, the Mediterranean diet coupled with exercise can effectively cause weight loss and help prevent heart disease, strokes, and type 2 diabetes.

The Mediterranean diet, followed by the DASH diet or a vegetarian diet, is one of three balanced diets recommended in the 2015-2020 US Dietary Guidelines.

Health effects of the Mediterranean diet

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7 Important benefits of taking Fish oil

Health benefits of fish oil

Fish oil

Fish oil is one of the most widely used dietary supplements. The oil obtained from the tissue of oily fish is fish oil. Fish oil contains eicosapentaenoic acid(EPA), an omega-3 fatty acid, and docosahexaenoic acid(DHA). Cold-water oily fish such as salmon, herring, mackerel, anchovies, and sardines are the most commonly available dietary source of EPA and DHA.

Benefits

Help reduce heart disease

Heart Disease is one of the major causes of mortality worldwide.According to some studies, those who eat a lot of fish have much lower chances of heart disease. 

Fish oil may help to increase levels of good (HDL) cholesterol. also, it may aid in lowering high blood pressure.

Fish oil may help to open clogged arteries.

Fish oil supplements show an effect on lowering heart disease, but there is no evidence that they can prevent a heart attack.

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Helps in weight loss

Obesity is one of the major causes of disease and disorders among people worldwide. Obesity increases the risk of heart disease, type 2 diabetics, and cancer.

Studies indicate that taking fish oil supplements with an adequate healthy diet and exercise may help you shed some weight.

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Rheumatoid arthritis (RA)

Fish oil has strong anti-inflammatory effects studies show that taking fish oil combined with rheumatoid medications helps to improve the symptoms of rheumatoid arthritis. Daily intake of fish oil can significantly reduce joint pain, stiffness, and need for pain medication in rheumatoid patients

Taking fish oil via intravenous (IV) can also help decrease swollen and tender joints.

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Promote healthy skin

Pollution, aging, and disease can damage the skin. Also, skin health declines with aging. According to some research, fish oil supplements can help promote healthy skin. 

Fish oil also aids in reducing the symptoms of skin disease such as psoriasis and dermatitis. 

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Helps in healthy pregnancy and fetus growth

Fish oil contains omega-3 fatty acids, which play a vital role during pregnancy for the healthy growth of the fetus. Taking fish oil daily in pregnancy and while breastfeeding may improve hand-eye coordination in infants and also improves visual development and reduces the risk of allergies.

Therefore, mothers need to take fish oil supplements every day after consulting a gynecologist. 

 

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Improves symptoms of Asthma and allergies

Asthma is becoming much more common in children, it causes swelling in the lungs and shortness of breath.

Some studies indicate that fish oil can improve the symptoms of asthma in early life, consumption of fish and fish oil in pregnancy can lower the risk of asthma and allergies in childhood. 

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Helps reduce Liver inflammation

Liver diseases are progressively normal nowadays, especially non-alcoholic fatty liver diseases (NAFLD), in which fat accumulates in your liver. The liver cycles the greater part of the fat in your body and can aid in gaining weight.  

Fish oil supplements can help relieve symptoms of NAFLD, aid in reducing inflammation, and cut the fat.

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How to take fish oil?

An average person should include fish in the diet at least twice a week.

If you do not eat fish you would like to switch on fish oil supplements.

According to WHO guidelines, a daily intake of 200–500 mg of combined EPA and DHA is enough for an adult. However, it may be important to increase the dosage if you are pregnant, nursing, or at risk of heart disease.

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Motherhood hardships and Islam

Motherhood is a bundle of emotions and experiences which would stay lifelong with you. Of course, nobody can describe it unless she becomes one.  Now that I am a mom to my 2year old, I can relate with some of you mommies sitting out there. Every mother has different stories and struggles of their early motherhood days but at the end of the day, we all are pissed off and exhausted. And there is no escape to this arduous task.

 But here are some suggestions that would help you stand firm in this tiering period.

 Motherhood is blessings from Allah SWT. Not every woman gets the opportunity, so consider it as blessings and thank  ALLAH SWT. 🎢

Do It for the sake of ALLAH SWT

Get a reminder on your wall, Lillah (for the sake of ALLAH) so that when you stare at the wall with many anxious and horrible thoughts running in your mind,  during the night feeding your baby to an endless supply will remind you of the purpose of your actions. 

Whenever you do good deeds for the sake of ALLAH they are considered as ibadah or sadaqah. You will be rewarded for everything you do for the sake of Allah whether it be smiling at your baby while biting your teeth, or feeding him throughout the night when your muscles are tearing inside when you want to cry out loud but you have a smile on your face. Remember, ALLAH SWT is going to reward you for all the pain and suffering. 

Brush up your mind

Throughout the pregnancy or after birth not only your body change but also your mind goes through an emotional roller coaster.  Listen to your body and heart, go slow with the changes.  For all your pains you will be rewarded and trust me, the reward is worthy. As mentioned in Quran

     Allah states in the Quran, early stages of motherhood (pregnancy and breastfeeding ) as weakness upon weakness. The period of your pregnancy and breastfeeding for 2 years.

     And We have enjoined upon man [care] for his parents. His mother carried him, [increasing her] in weakness upon weakness, and his weaning is in two years. Be grateful to Me and your parents; to Me is the [final] destination. (31:14)

Take care of yourself

Many women feel sad about the changes in their lives after birth. Vulnerable emotions  (guilt, worry, stress) and changes in relationships make it even worse. 

Calm down!  have confidence and do whatever good you can for yourself. Do things that make you happy. Talk with people you like most, spend some time with your partner. Eat all the good food you like. 

Find some time to spend alone with a hot cup of coffee. Get some massage. Do dhikr as it calms your heart and mind.

Study about parenting

If you are a mom for the time then parenting will be a new experience for you. Get enough knowledge, read books, surf around the web, talk to your mom, and grannies. Never feel shy to ask for help, nobody is perfect. What we can do is try to get better. 

Study about your role as a mother according to Islam. Acknowledge your responsibility towards the baby. Learn some tricks and techniques for your daily routine with your baby. 

Motherhood and fatherhood are instincts that Allah has blessed us with. The love for our children has built into our hearts even before they are born.

 It is reported that Al-Aqra’ ibn Habis saw Allah’s Messenger kissing his grandchild and said to the Prophet (PBUH)

“I have ten children, but I have never kissed any one of them.” The Prophet said, “He who does not show mercy (towards his children), no mercy would be shown to him” (Al-Bukhari

Prophet Muhammad (PBUH)said, “The best penny a man spends is that on his children, on his camel for the sake of Allah, and on his friends for the sake of Allah.”