Dr. Ayesha Qureshi, ND

Are you an avid caffeine drinker that will be fasting during the month of Ramadan? If you are, then the thought of giving up caffeine and fasting long hours without an energy stimulant may seem daunting! Dont wait till Ramadan to reduce your caffeine intake. Start a few weeks earlier and try to cut your caffeine intake sooner. Here are some tips that can help you to lower your caffeine intake with minimal withdrawal symptoms.... Detox Gradually: If you are currently drinking more than 2-3 cups daily, start by cutting down each cup weekly. If you are at 3 cups then reduce to 2 cups for one week then to 1 cup the following week. This will allow your body to get accustomed to reduced caffeine. Most find weaning off coffee to be easier than reducing it cold-turkey. During the weaning process, you can also switch from high caffeine beverages to ones that have a lesser amount. For example if you are an espresso drinker (2 oz Starbucks Espresso contains 150 mg of caffeine) you can switch to a tea (8 oz black tea contains 47mg and green tea contains 35 mg of caffeine). This will help in adjusting your bodys dependency on caffeine. It may also cause milder effects of caffeine to withdrawal later on. Hydrate! Drink plenty of water to stay alert during the day. Try replacing caffeinated beverages with herbal teas which are not only caffeine free but can provide numerous health benefits. Hibiscus, Chamomile, peppermint, lemon grass are some of my favourites! To minimize withdrawal symptoms during the month: Be sure to eat high energy foods during suhoor and iftaar to get the same energy stimulating effects can provide. Stay tuned If you must have caffeine in Ramadan, I would recommend to consume it when you open your fast (an hour after iftaar). Caffeine has dehydrating effects on the body and can increase your thirst during the day if you consume a lot of caffeine during suhoor. Curious about the benefits of a caffiene detox? Stay tuned for another post about health benefits of being caffiene free! #caffiene #caffeineaddict #caffienefree #ramadan2020 #ramadaniscoming #naturopathicdoctor #drayeshatips #itsramadan #ramadanprep #ramadanprep

. Virtual Appointments Available. The health and safety of patients is my number one concern. I will not be seeing patients @muscleandjoint clinic til April. Social distancing can help decrease the spread of covid19 and help #flattenthecurve. While being homebound, this may be the PERFECT opportunity for SELF CARE and address some health concerns that you may have been too busy to focus on.... Do you want to address any of these health concerns? - cholesterol management - diabetes prevention - indigestion - heartburn - skin health (acne, eczema, allergies) - building immunity - osteoporosis - joint pain, arthritis, pain management - inflammation - weight loss - irregular periods, painful menses - infertility - pediatric health And more! Our virtual consult is HIPAA compliant to ensure your personal information is kept secure. Direct billing may also be available. . Lets chat! DM me or email me at [email protected] for more information. #telemedicine #virtualmedicine #virtualhealthcoach #virtualhealth #naturopathicmedicine #naturopathicmedicine #naturopathicdoctor #covid_19 #covid #socialdistancing #flattenthecurve

Ramadan is about *25* days away... Are you an avid caffeine drinker that will be fasting during the upcoming month Ramadan? If you are, then the thought of giving up caffeine and fasting long hours without an energy stimulant may seem daunting! Dont wait till the start of Ramadan to reduce your caffeine intake- many experience unpleasant caffeine withdrawal effects. Start a few weeks earlier (like now) and try to cut your caffeine intake sooner. Here are some tips that... may help you: -If you are currently drinking more than 2-3 cups daily, start by cutting down each cup weekly. If you are at 3 cups then reduce to 2 cups for one week then to 1 cup the following week. This will allow your body to get accustomed to reduced caffeine gradually. Most find weaning off coffee to be easier than reducing it cold-turkey. -During the weaning process, you can also switch from high caffeine beverages to ones that have a lesser amount. For example if you are an espresso drinker (2 oz Starbucks Espresso contains 150 mg of caffeine) you can switch to a tea (8 oz black tea contains 47mg and green tea contains 35 mg of caffeine). This will help in adjusting your bodys dependency on caffeine. It may also cause milder effects of caffeine to withdrawal later on. -Be sure to eat high energy yielding foods during suhoor and iftaar to get the same energy stimulating effects coffee can provide. Stay tuned for an upcoming post! - And finally, if you must have caffeine in Ramadan, I would recommend to consume it when you open your fast (an hour after iftaar). Caffeine has dehydrating effects on the body and can increase your thirst during the day if you consume a lot of caffeine during suhoor. Hopefully these tips can help you reduce your caffeine dependency in the coming weeks in preparation for Ramadan! While caffeine can provide various health benefits, A caffeine-free cleanse can be very helpful to overall health. See my blog post posted for the complete article. Link in bio. #ramadan2019 #ramadanpreps #fasting #ramadanblessings #ramadanhealth #ramadanhealthtips #muslimblogger #healthblogger #caffeinefree #caffeinedetox #naturopathicdoctor #drayeshatips See more

What is your favourite side dish vegetable? One of mine is Asparagus! It can be prepared in so many ways- boiled, steamed, sauted and it tastes delicious . I often pair my protein with a side of lightly sauted asparagus with olive oil, lemon juice and Himalayan salt . Asparagus is packed with nutrients:... - low in calories - excellent source of fibre. - excellent source of vitamins A, C, E, K and folate - it is a great source of chromium which is a trace mineral that is beneficial in the management of diabetes by lowering blood sugar levels - a great detoxifier- it is rich in glutathione - an important antioxidant that breaks down harmful compounds and free radicals. - it is rich in amino acid asparagine which functions as a diuretic and helps the body get rid of excess salt. I will be sauting some asparagus for dinner tonight What is your favourite vegetable side dish? :healthmagazine #healthyeating #asparagus #eatyourgreens #naturaldetox #naturaldetoxifier #glutathione #nutritionalmedicine #hijabiblogger #muslimblogger #healthblogger #naturopathicdoctor #naturopath #ND #mississaugahealth #drayeshatips See more

Happy Friday Starting the morning right with some protein, healthy fats and fibre. Avocados are my favourite source of healthy fats! They are rich in omega 3, are satiating and will keep you full and taste great. Pumpkin seeds are a great source of fibre, antioxidants, omega 3s and protein too! And eggs dont always have to be paired with bread. Here is a great, balanced carb free breakfast! .... #happyfriday #tgif #tgifridays #healthyfridays #carbfree #eggs #avocados #healthyeating #nutritionalmedicine #balancedmeals #weightloss #postpartumcare #mommyof2 #naturopathicmedicine #ND #mississaugahealth #ccnm #ccnmgrad #muslimah #healthblogger #drayeshatips See more

Monday snack time Berries are an excellent source of vitamin C, fiber and antioxidants. They are nutrient dense, low in calories and taste great too. Berries are rich in polyphenols- a micronutrient that is heart healthy, brain healthy, can promote weight loss and be beneficial in diabetes management. I encourage my patients to snack on berries everyday. There are so many ways you can incorporate mixed berries in your diet: enjoy them on their own or in a fruit salad. i...n smoothies mixed with other fruits, vegetables and protein. juice them with other fruits. You can even freeze it for some yummy healthy popsicles homemade jams and pures. adding dried berries to trail mix with nuts and seeds freeze them and snack on them as candy I trick my son into this What are some of your favourite ways of incorporating berries into your diet? :NHS photocredit #healthyfood #healthysnack #berrilicious #strawberries #naturopath #healthyeating #nutritonalmedicine #eatyournutients #mississaugahealth #healthycanadians #naturopathicdoctor #naturopathicmedicine #ND #hijabi #muslimdoctor #healthblogger #drayeshatips See more

Avocado egg toast A well balanced breakfast and lunch option...that is delicious too! Avocados are an excellent source of healthy fats and rich in omega 3s which can help lower bad cholesterol (LDL) and raise good cholesterol (HDL). Eggs are a great source of protein, B vitamins, zinc and calcium among more! A whole grain slice of bread can be a good source of complex carbohydrates and a great source of fibre. Sweet potato toast can also be used if you are looking for... a yummy gluten free option! Bon appetite. . #healthyeating #healthyeats #avocadotoast #avocado #omega3foods #boiledeggs #healthybreakfast #nutritionalmedicine #balancedmeal #mommyof2 #2under2 #postnatalcare #momlife #busymomlife #naturopathicdoctor #naturopath #bonappetite #drayeshatips

Fruits and vegetables are sprayed with many pesticides to help preserve crops longer. Apples tend to have the most pesticides because of the chemicals applied to the crop before and after harvest to preserve them longer. And the longer your produce sits unwashed, the deeper the chemicals are absorbed. . So what is the best way to wash pesticides off your favourite apples? . Dissolve one teaspoon of baking soda for every two cups (500 mL) of water. Soak the fruit for at le...ast two minutes (the longer the better), and rinse with tap water before eating. : National Post #pesticidefree #appleaday #nutrition #healthyeating #fruitsandveggies #eatyourvitamins #naturopathiccare #naturopathicdoctor #wholistichealth #drayeshatips #muslimdoctor #hijabidoc #healthyeatingideas #nutritionalmedicine #nutritioncoach #nutritionist

Craving a healthy crunchy snack? Kale chips are one of my favourites - and they are super easy to make! Kale is a superfood packed with numerous nutrients: - it is rich in fibre which can keep you full longer and help to balance blood sugar levels - green leafy vegetables are an excellent source of iron - vitamin and mineral rich: vitamins A,C, K, folate and minerals such as phosphorus, calcium and zinc.... - Kale is also a great source of omega 3s and lutein and zeaxanthin which are beneficial to eye health! Kale chips can be the perfect low calorie, nutrient rich snack. Drizzle with olive oil for additional omega 3 goodness! Heres how to make Baked Kale chips: - Preheat oven to 350 degrees F - Wash and dry kale leaves. Remove the thick stem and cut the leaves in pieces - Dry thoroughly - In a bowl mix extra virgin olive oil, drizzle of garlic paste, Himalayan salt, and dried oregano (optional). - Toss the leaves and mix evenly. Make sure the leaves arent too wet or they wont be crispy - Line a baking tray with wax paper and arrange the leaves side by side - Bake for 10-15 minutes until kale is crispy. Keep in mind that kale does shrink in the oven. Enjoy I love adding different herbs and seasonings but oregano olive oil is one of my favourites. Whats your favourite? #easyrecipes #easysnackrecipes #healthyeating #simplefoods #naturalmedicine #naturopath #mississaugahealth #kalesalad #kalechips #homemadefoods #nutritionalmedicine #foodismedicine #drayeshatips. See more

On Monday September 17, a ban on artificial source of trans fat went into effect This ban affects food manufactured locally in Canada as well as imported foods. The ban will be implemented over a two-year phase-in period so foods manufactured after September 17 2018 will need to have zero trans fat, but foods manufactured before that date can remain on the shelves for two more years. I was so happy to see this positive health movement because trans fats are the bad guys whe...n it comes to fats. Trans fats can increase your LDL cholesterol and triglycerides and decrease your HDL cholesterol . They have also been linked to increasing risk of coronary artery disease So where do trans fats come from in the food industry? Partially hydrogenated oils are the main source of trans fat - which allow them to increase shelf life. Many baked goods using margarines and vegetable fat shortenings have trans fat. While it may take up to 2 years for the shelves to be trans fat free completely, this is a positive health change #transfat #transfatban #transfatfree #healthyfats #unhealthyfats #healthyeating #positivechanges #mississaugahealth #drayeshatips #naturopathicdoctor #naturopath #nutritionist #naturalmedicine #canada #healthcanada See more

What are your favourite sources of iron? Iron is an important mineral for red blood cell production and oxygen distribution to organs in the body Having low iron stores can cause fatigue, shortness of breath, coldness of hands and feet, hair loss among more. Some individuals require higher iron in their diet- these include pregnant and breastfeeding women, menstruating women, individuals with active ulcers and individuals who may not be absorbing enough from the gut due t...o conditions such as ulcerative colitis and Crohns disease. Iron rich foods include dark green leafy vegetables, beans and lentils, beef, veal, chicken thigh, seeds and nuts . Another great source of iron is black strap molasses. Some individuals may require supplementation depending on how low their hemoglobin levels and ferritin are. . Have you had your hemoglobin levels checked recently? :organic facts #iron #vitaminsandminerals #anemia #irondeficiency #rootcause #nutrition #naturalmedicine #naturopath #naturopathicdoctor #mississaugahealth #drayeshatips See more

This week is World Breastfeeding Week, a wonderful initiative promoting the numerous benefits of breastfeeding. Breastfeeding provides an opportunity of bonding with your little one and has benefits for both baby and mom. Benefits to baby : - Breastfeeding not only provides vitamins and minerals for nutrition, it also provides antibodies to your baby and strengthens their immune systems to better fight off viruses and bacteria. -Breastfeeding reduces risk of SIDS (Sudden I...nfant Death Syndrome) -Exclusively breastfeeding for 6 months decreases risk of ear infections, asthma, allergies, fewer respiratory illnesses and diarrheal infections. -Studies have shown breastfeed babies have reduced risk of diabetes, obesity, high cholesterol and bowel disease. -Research has shown that breastfeeding also provides cognitive development to infants Breastfeeding Benefits to Mom - Enhances maternal-infant bond - Reduce stress and risk of postpartum depression - Helps with weight loss postpartum -Environmentally friendly and saves money - Can delay ovulation for some women - Research has shown breastfeeding can decrease risk of some breast cancers and ovarian cancer. Many women may try breastfeeding and may not find it sustainable for their little one- and that is fine...it is a personal choice. There are many lactating consultants that can help encourage breastfeeding! There are also many natural supplements that can help with milk supply! Talk to an ND and see what supplement may be right for you! : St Joseph Health #breastfeeding #worldbreastfeedingweek #motherbabybond #colustrum #babyboy #babygirl #healthybaby #womenshealth #maternalhealthmatters #maternalcare #drayeshatips

Tomorrow is Eid and I wanted to wish my instafamily a very happy Eid Mubarak I have received so much love and appreciation this past month from so many of you on my 30 day Ramadan Health Tips (#drayeshatips) Thank-you for all the love and positive feedback! I am grateful that so many of you found it useful- I really enjoyed sharing with you all small health tips throughout the month. I hope everyone has a blessed, happy and joyous celebration of Eid with their loved ones #eidmubarak #eid2018 #eidmubarak2018 #ramadan2018 #ramadanisover #eidi #eidiscoming #drayeshatips #naturopath #muslimdoctor #hijabidoctor #healthandwellness #mississaugahealth

R a m a d a n H e a l t h T i p # 30 of 30 Maintaining a healthy lifestyle beyond Ramadan . In two nights, we will say farewell to the month of Ramadan: this is often a bittersweet moment for many Muslims. While the hunger may not be missed by all, the months blessings, gratitude and empathy, communal iftaars and increased spirituality are sentimental to many Muslims. Ramadan teaches its observers self discipline and self reflection and hopefully these aspects carry on.... Here are some tips to maintain a healthy lifestyle beyond Ramadan: -Reflect on your diet: Reflecting on dietary behaviours can help you set new goals. Is your diet well balanced? Do you crave junkfood/sugar? Do you have a food sensitivity that should be avoided? Simple dietary changes can make such a big difference to overall health and wellbeing. Consult a Naturopathic Doctor for specific nutritional recommendations. -Set goals: If you have made healthier life choices during the past 30 days, I encourage you to continue! Whether its being more mindful on water consumption, eating a more balanced meal, quitting smoking for the month or decreasing your coffee consumption- set new goals for the summer and stick to them! A goal should be SMART (Specific, Measurable, Achievable, Realistic and Time-bound). -Applaud good habits for continued motivation and let disappointments turn into a positive health change. In clinic, I often get patients starting the visit by focusing on what they think they may be doing wrong and I always get them to pause and re-focus on starting off with good health habits. It is easier to bring heath changes in a positive mindset than negative mindset - Realize that healthy living is a LIFESTYLE and BALANCE is key. Moderation is sustainable. While crazy diet fads may provide a quick fix, they may not provide long lasting results. Living a healthy lifestyle looks at all factors of diet, sleep, exercise, stress and mental health ! #balance #moderation #healthylifestyle #healthylifechange #ramadan2018 #ramadan #nutritionalmedicine #naturopathiccare See more

R a m a d a n H e a l t h T i p # 29 of 30 Hosting a healthy Eid celebration . The end of Ramadan is around the corner and is celebrated with the joyous celebration of Eid . Eid celebrates the renewed spiritual cleanse! Its a day spent eating delicious foods and spending time with family and friends. Following the end of 30 day fasting, many are most excited about the food. If your hosting this year, figuring out a good menu can be fun and challenging. Ive been asked... by a few to share some healthy Eid food inspiration ideas. Here are some easy, healthy and delicious Eid suggestions: - Chose a menu that is well balanced and includes a good selection of fruits, vegetables, meats and carbs. -Make platters for variety of food groups. For healthy fats and proteins consider having a nuts/seeds platter! A mixed vegetables and cheese platter is also a great idea. Fruits also make a great dessert option. -If you are going to have a selection of breads, consider having balsamic vinegar and olive oil for dipping. -Instead of frying samosas and other goods, consider baking or air frying instead. -Instead of pop and high sugar drinks, consider making fresh homemade juice (have you tried my watermelon drink and strawberry lemonade?!), serving fruit-infused water or some cold refreshing coconut water. - Looking for a healthy lunch idea? Consider grilling vegetable-meat kebob skewers! Tip: Make a few different marinades for the meat and use different vegetable varieties. This one is easy and always a favourite at our parties! Hosting eid parties can be healthy and fun! What is your favourite food to eat on eid? #healthyramadan #ramadan2018 #fasting2018 #eidpreparations #eidpreps #eidfood #feastingtime #healthyeid #drayeshatips See more

R a m a d a n H e a l t h T i p # 28 of 30 Pomegranate . Pomegranate is one of my favourite fruits and Ive grown to appreciate it even more because of its numerous health benefits. Pomegranate is also one of the "blessed" fruits among Muslims and is even mentioned a few times in the Quran. Pomegranate is nutrient rich and confers many health benefits. Here is why you should be having pomegranate fruit regularly in your diet: Rich in antioxidants. Pomegranates contain an... antioxidant called punicalagins which provides numerous health benefits: reduces oxidative stress in the body, decreases the oxidation of bad cholesterol and decreases inflammation. I often recommend pomegranate in my patients who have chronic inflammation. Antioxidants also can decrease risk of some cancers such as prostate and breast cancers. Pomegranate is rich in vitamin C, K, and folic acid. Vitamin c is important for skin, immunity, bones and joint. Folic acid is an important B vitamin that is important for cellular functions, development of fetus, and red cell production to name a few Pomegranate is rich in fibre and useful for relieving constipation and helpful to digestion Pomegranate can help feduce blood pressure. Research has shown pomegranate juice to be effective in lowering blood pressure. It is one (of many) dietary recommendations I give to patients with high blood pressure How do you like eating your pomegranate? I love eating the fruit directly, adding it to my fruit and vegetable salads and in my hummus. In the summer I love to freeze the fruit and eat it as candy #pomegranate #pomegranates #fruitbenefits #propheticmedicine #propheticfoods #mondayhealthtip #naturopath #naturopathicdoctor #naturopathy #naturalmedicine #holisticmedicine #wholefoods See more

R a m a d a n H e a l t h T i p # 27 of 30 Mental health is health . This past week there have been a few incidences of suicide. Kate Spade. Anthony Bourdain. And others, who may have not made headlines. These tragedies bring forth an important topic: Mental Health. Too often mental health is overlooked and stigmatized. This topic is an important one in the month of Ramadan to bring awareness of mental health concerns. Ramadan is a month of self reflection, discipline and ...piety. It is also a month that unites the community. If you know someone that may be struggling, dont hesitate to speak up and offer support . If you are struggling with mental health concerns, know that you arent alone. Dont be afraid to get help. Dont be afraid to speak up! Remember, there are many factors to healthy mental health and wellbeing. Sleep, digestion, mood, hormonal disturbances and physical health are all elements that can affect mental health. There has been research that has shown meditation and prayer can benefit mental health and wellbeing. Praying is an integral part of the day for Muslims. Research has shown that spiritual practices can relieve stress levels, promote relaxation, increase dopamine levels among more. Here are some tips to consider if you or a loved one is struggling with mental illness: -meditation and prayer can promote relaxation and calmness. -addressing factors such as hormonal disturbances, sleep, mood, digestion and pain are important. -seek support through therapy. There are a number of organizations that can help such as @1866naseeha, @kidshelpphone @your.life.counts. Dont be afraid to speak up- your mind and body will thank you for it later. #mentalhealth #mentalhealthawareness #mentalhealthishealth #suicideprevention #ramadan2018 #muslimdoctor #psychology #letstalk See more

R a m a d a n H e a l t h T i p # 26 of 30 Muscle Cramps Muscle cramps can be caused by a number of factors: dehydration, electrolyte imbalances, post-workout muscle exhaustion, muscle overuse and vitamin and mineral deficiencies are a few causes. In Ramadan, muscle cramps can be caused by lack of water and minerals. Many may experience muscle cramping during evening prayers from standing in the same position for long periods of time. Here are some recommendations that c...an help relieve muscle cramping: -Drink plenty of water and replenish with electrolytes. Coconut water is hydrating and rich in electrolytes too. Have you tried my favourite homemade electrolyte drink? See previous post -Massage can help increase circulation to the muscle and help relieve muscle cramping. -If you are experiencing muscle cramping during evening prayers, try to move your legs and feet in between prayers to increase circulation. Change of position can help decrease muscle spasms. -Potassium rich foods are important to prevent muscle cramping. Choose from winter squash, melon, sweet potatoes and beans to name a few. - Magnesium rich foods can also relieve muscle spasms. Magnesium rich foods include dark green leafy vegetables, nuts, seeds, legumes and salmon. - Supplementation and acupuncture can also be VERY helpful for those that experience muscle cramping and spasms often. Consult with your ND #musclecrampsbegone #musclecramps #musclespasms #eatyourgreens #magnesiumrich #potassiumrichfoods #electrolytes #beactive #healthyandwell #naturaltherapies #acupunctureworks #painreliefacupuncture #supplements #naturopathicmedicine #nutrtionalmedicine See more

R a m a d a n H e a l t h T i p # 25 of 30 Exercise- staying active during Ramadan . One of the questions I am often asked is can I continue to work out during Ramadan? The answer is Yes! Here are some recommendations:... - Work out closer to sunset if you are fasting. If you are planning on working out after opening your fast, then wait for at least 1 hour. Working out immediately after eating is not recommended. - Like most exercise programs, start slow and build up as Ramadan progresses. -Modify your workout routine and consider more low intensity during the fast. Limit cardio during the day and instead do it after you break your fast so you can refuel after your workout. - Nutrition and hydration is important. Have good sources of protein-rich foods in your diet. Some examples are nuts, seeds, hemp seeds, protein powder, lean meats and more. Drink plenty of water and electrolytes to stay hydrated with water and minerals . . There are many benefits of physical activity to health. It reduces risk factors to heart disease, diabetes, hypertension and reduces stress levels by releasing endorphins . Physical activity can increase mental clarity too, and help you focus and be more mindful during prayer. Have you been exercising this Ramadan? #ramadan2018 #ramadanfitness #healthandfitnessjourney #muslimfitness #muslimhealth #healthjourney #naturalmedicine #naturaltipsdaily See more

R a m a d a n H e a l t h T i p # 24 of 30 Replenishing electrolytes . During fasting, the body undergoes dehydration with lack of water and food. Hydration from sunset to sunrise is therefore so important to replete the body with water and salts. Electrolytes are substance that are important for many important processes and reactions in the body. Some examples of important electrolytes include sodium, potassium, calcium, magnesium, chloride and phosphate. Electrolytes ar...e important for muscle contraction, passing along nerve signals, maintaining blood pressure and more. Water maintains the electrolyte balance within the body and is an important medium for the absorption of nutrients. Headaches, muscle cramping, spasms, fatigue, confusion are a few examples of electrolyte deficiencies. Here are some tips to ensure you are repleting your electrolytes after a long days fast: -Hydrate well- drink plenty of water after Iftaar, during the night and morning. -Eat water-rich fruits and vegetables such as tomatoes, cucumbers, watermelon and pineapple to name a few. These not only contain water but have vitamins and minerals that can help to replete electrolytes. -Bananas are rich in magnesium and potassium which can also help replete mineral loss -Have electrolyte drinks such as coconut water which is hydrating and nutritious. Coconut water contains essential electrolytes (calcium, magnesium, potassium, phosphorus and sodium). Here is one of my favourite summer electrolyte drinks I make to stay hydrated and replete electrolytes: - 1 cup coconut water, pinch of Himalayan salt and drop of honey. Optional: lime. Enjoy #coconutwater #coconutelectrolytes #hydrationwaterydrop #electrolytedrinks #homemadeelectrolytedrink #ramadan #salts #dehydration #fasting #suhoor #iftaar #coconutlime #naturalmedicine #naturopathicmedicine #naturopath See more

R a m a d a n H e a l t h T i p # 23 of 30 Healthy Post-Iftaar Treats- For the last 10 nights . The final stretch of Ramadan is here. During the last 10 nights, there is increased dedication and longer prayers, well into the night . It is important to be eating well so you are able to make the most of Ramadan. What are some healthy, simple and yummy post-iftaar snacks? Here are a few suggestions: - Chia seed pudding: Chia seeds are excellent sources of fibre, omega 3s ...and calcium to name a few. A few bites of chia seed pudding can provide you with energy, healthy fat and nutrients. Not to mention- it tastes amazing. Have you tried my chia seed pudding recipe? Its a favourite among my patients. See link in bio for recipe :) - Date balls - made up of your favourite toppings (nuts, coconut flakes, protein powder, etc). A perfect snack rich in fibre, protein and nutrients! - Fruit salad topped with nuts- variety of fruits provide different vitamins and minerals. Having a fruit salad with nuts may be the perfect snack you need! Bananas are rich in potassium and magnesium and can help decrease leg cramping if you are experiencing that during night prayers! -Dark chocolate covered nuts/ strawberries. Dark chocolate contains antioxidants and can lower blood pressure. Homemade dark chocolate berries and nuts are a healthier alternative to milk and white chocolate bars! Which post iftaar snack is your favourite? #snack #healthysnackingonthego #healthysnackideas #ramadansnacks #ramadan2018 #fasting2018 #iftaarideas #postiftaartreats #qiyaam #chiaseedpudding #chiaseedpuddingrecipe #darkchocolate #healthydarkchocolate #fruitchaat #fruitsalad See more

R a m a d a n H e a l t h T i p # 22 of 30 Health tips for last 10 nights of Ramadan The last 10 nights of Ramadan are special and are often spent with more prayer and devotion. For those who have been fasting since day 1, by now your body has adjusted to fasting and hopefully you havent been experiencing hunger headaches and caffeine withdrawal symptoms. The final stretch is here! To make it the most pious and meaningful, here are some health reminders:... - Eat healthy: continue eating a well balanced meal full of complex carbohydrates, good quality proteins and heathy fat. See previous posts on Suhoor and Iftaar for inspiration - Hydrate well and keep water bottles with you during late night prayers! - Take naps during the day, especially if you are planning on staying up throughout the night for prayers. - Eat energy-rich foods for iftaar and keep energy-rich snacks during late night prayers. See tomorrows post for some great healthy post-iftaar snack suggestions. - Practice mindfulness, continue daily meditation and make the most of the last nights of Ramadan. Please keep my family and I in your prayers #ramadan #final10nights #ramadan2018 #laylatulqadr #ramadannights #praying #salat #islam #muslim #wholefoods #healthtips #hijabi #doctor #naturaldoctor See more

R a m a d a n H e a l t h T i p # 21 of 30 Health benefits of prayer and meditation Ramadan is a month of piety and spirituality. Praying is an integral daily ritual for Muslims. During Ramadan, many spend additional hours offering individual and congregational prayers and spending time at Mosques. Research has shown that spiritual practices can relieve stress levels. Stress can increase risk factors for many diseases, cause sleep disturbances, influence hormones and con...tribute to mental health illnesses such as anxiety and depression. A cardiovascular specialist at Harvard Medical School discovered an observation noted as " the relaxation response" that occurs during prayer and meditation in which there is a decrease in heart rate, blood pressure, metabolism and more calmness in breathing. People who pray can find tranquility and peace of mind which can decrease stress. Another study found that meditation was associated with increased dopamine levels. Dopamine is a neurotransmitter which controls the brains reward and pleasure centres and is associated with states of happiness and joy. Other observational studies have found prayer to have benefits on immune health and longevity. How amazing is that during this month of Ramadan, praying can not only bring one closer to God, spirituality and piety but also confer health benefits. : Blue mosque, Turkey. 2015 #mindfulness #prayer #prayers #Salat #meditation #islam #muslims #naturaldoctor #naturopathicdoctor #naturopath #ramadan #fasting2018 #ramadan2018 See more

R a m a d a n H e a l t h T i p # 20 Homemade Olive oil Salad dressing Recipes . My last post was all about the health benefits of olive oil and why you should be using it this Ramadan. The easiest way you can incorporate olive oil in your daily diet is make your own healthy salad dressings! Store bought salad dressings are often so rich in sugar, calories, unhealthy fat and preservatives. I havent used store bought salad dressings in a very long time. Instead I love ge...tting creative and trying different olive oil dressings. Here are a few of my favourite homemade dressings: Olive oil lemon: 2 tablespoons olive oil, 1-2 teaspoon lemon, pinch of himalayan salt and pepper. 1 teaspoon sesame seeds. Optional honey. Mix well Olive oil balsamic: 2 tablespoons olive oil, 1 tablespoon balsamic vinegar. Pinch of fresh basil Olive oil Italian mix: 2 tablespoons olive oil, 1 tablespoon vinegar (balsamic or white), 1/2 teaspoon minced garlic, pinch of dried oregano and red crushed chilli pepper flakes. Olive oil mustard blend: 2 tablespoons olive oil, 1/2 vinegar, 1/2 teaspoon garlic minced and 1/2 teaspoon Dijon mustard. Enjoy Which one is your favourite homemade salad dressing? #ramadan2018 #ramadan #fasting #salads #saladbowl #homemade #homemadedressing #oliveoil #omega3 #diy #diyfood #nutrition #wholefoods See more

R a m a d a n H e a l t h T i p # 19 of 30 Olive oil Olive oil is full of health benefits and is one of my favourite sources of healthy fat in the diet. Olives are also considered to be a "blessed" fruit among Muslims and is even mentioned a few times in the Quran. So what are some health benefits of olive oil? Healthy fat: Olive oil is rich in monounsaturated fatty acids and is an excellent source of omega 3s! Omega 3s have beneficial effects to cardiovascular health ...(decreasing bad cholesterol, increasing good cholesterol), decreasing inflammation and supporting brain health and decreasing age-related cognitive decline. Contains oleocanthal active compound that has strong anti-inflammatory benefits. Contains polyphenols, an antioxidant that has been studied to reduce cholesterol, blood pressure and decrease the risk of heart disease Olive oil is rich in vitamin K and E Research has also shown to have beneficial effects on insulin sensitivity, reduce blood pressure and has been studied in cancer prevention. So how can you incorporate olive oil in your foods this Ramadan? - Salad dressing (stay tuned for tomorrows post and recipe) - Drizzle on already cooked food - In your smoothies - Mix with balsamic vinegar and eat with veggies and bread. When buying olive oil, I would recommend extra virgin olive oil and cold-pressed olive oil. How do you eat your olive oil? #oliveoil #omega3 #omega3fattyacids #healthyfat #coldpressedoils #propheticfoods #naturalmedicine #foodismedicine #foodmedicine #ramadan #ramadan2018 #rm2018 #fasting #muslim #hijabi #doctor See more

R a m a d a n H e a l t h T i p # 18 of 30 Overindulgence. In my last post, I mentioned the health benefits of fasting. Ironically, many during Ramadan experience health concerns that could be avoided such as heart burn and weight gain. This post is all about overindulgence. Remember the month of Ramadan is about self-reflection, self-improvement and discipline . It is a month of reflection to have empathy for the less fortunate and have gratitude for things we often ta...ke for granted. It is even mentioned in the Quran, "Eat and drink, but not to excess " (7:31) The concept of moderation and overindulgence is an important topic to discuss. Overindulgence and lack of portion control can contribute to empty calories, overeating, weight gaining and negative impacts to blood sugars and cholesterol levels longterm. Obesity is rising in North America with an increase in sedentary lifestyle and overconsumption of unhealthy food. Obesity can lead to many health consequences such as diabetes, heart disease, high blood pressure and even inflammation. How can you prevent Overindulgence of unhealthy food? Be mindful of your food choices Portion control Choose healthier food items first. Dont fill up on empty calories. Exercise #overindulgence #mindfulness #excesscalories #healthyeating #myhealthyramadan #foodchoices #ramadan #ramadan2018 #quran #muslim #hijabidoctor #naturopath See more

R a m a d a n H e a l t h T i p # 17 of 30 Health Benefits of Fasting Fasting in Ramadan not only provides spiritual refinement and self-improvement of character, but did you know it also provides numerous health benefits? Here are some health benefits that fasting can provide: - Lower your bad blood cholesterol (LDL) and triglycerides while increasing good cholesterol (HDL).... - Increased prayer at night (Tarawee) can also be a form of physical activity which can be beneficial to mental and physical health and wellbeing. - Reduced meal frequency can train the body to lose fat. Drop in insulin levels can also stimulate the breakdown of fat which can contribute to weight loss. - Fasting during Ramadan has also been shown to reduce anxiety. - A study has shown that even fasting as little as three days has shown positive effects on the immune system: stem cells can start production of new white blood cells. There have been a number of studies done on Intermittent Fasting- which is similar, except in Ramadan there is no water intake during the fast. Research has shown fasting to have these additional benefits: - Positively impact cellular function, influence genes and hormones - Short term fasting can increase metabolic rate - Positively effect risk factors for Diabetes. Studies have shown that fasting can reduce insulin resistance and improve blood sugar levels. - Improve bodys ability to fight oxidative stress (which contributes to inflammation). How amazing is that millions who fast during the Month of Ramadan can reap so many health benefits. Ironically there are many that may result in weight gain - a healthy lifestyle therefore is so important during the month to make healthy food choices. #fasting #healthyramadan #healthyramadanchallenge #ramadan2018 #muslimsoftheworld #intermittentfasting #weightloss #healthytips #drayeshatips See more

R a m a d a n H e a l t h T i p # 16 Refreshing Strawberry Lemonade . The watermelon drink was a big hit...So Id love to share another one of my favourite and healthy iftaar drinks: strawberry lemonade ! This drink is not only refreshing, it is full of nutrients too. Strawberries and lemon are excellent sources of vitamin C, an important vitamin for skin health, immune system and is protective against heart disease. Strawberries are rich in folate, potassium and mag...nesium and are a great source of fibre! Folate is important for cell and tissue growth, magnesium is important for biochemical reactions in the body and for relieving muscle spasms while potassium is important for balancing out our sodium intake. These are just a few of the benefits each of these nutrients provide. Lemon has numerous health benefits- not only does it promote hydration, it is beneficial to digestion, skin health and weight loss. Many store bought lemonades May taste good but are rich in un-necessary sugar. Try out this recipe for tonights iftaar . Recipe for two: Blend 10 large hulled strawberries with ice. Blend again with 1-2 tablespoons of freshly squeezed lemon juice. Blend with 1/2 cup water (or more water if youd like it less thick) Optional: Pinch of Himalayan salt and honey to sweeten if needed. Feeling fancy and want to make it a sparkling lemonade? Add sparkling water instead of tap water . All ingredients can be adjusted to personal liking ! Enjoy! #lemonade #healthylemonade #healthylemonaderecipe #strawberry #strawberries #strawberrylemonade #naturalmedicine #healthylifestyle #healthyfood #iftaardrink #iftaarscene #ramadan #ramadan2018 #muslimsoftheworld #hijabidoctor #hijabinstant See more

R a m a d a n H e a l t h T i p # 15 of 30 Diabetes and Fasting in Ramadan If you have a medical condition and need medication, you are not obligated to fast during the month of Ramadan. Many diabetic patients are not required to fast however due to personal preference some may choose to. If you are diabetic, be sure to discuss with your doctor if fasting is okay for you. If you have sought approval by your MD about fasting during Ramadan here are some tips that may help:... - Track your blood sugar a few times during the day. Blood glucose below 4 mmol/L or higher than 14 mmol/L may warrant break in fast- seek medical advice. - Dont stop taking your medications during the month. Talk to your MD about the timing of medication at suhoor and iftaar. - Diet: balance of healthy complex carbs, fat and protein. Examples include: steel cut oatmeal, greek yogurt, berries handful of nuts and seeds, avocado, beans, lentils and chickpeas. Diabetics should in general limit fruits and vegetables that are rich in sugar and create a spike in blood sugar. These include mangos, bananas, potatoes and parsnips to name a few. However these foods also contain fibre which stabilizes blood sugar so remember moderation is key! -Limit dates to no more than 1-2 at iftaar time - Limit sugary rich drinks that cause a spike in blood sugar! If you require specific food planning, advice on supplementation and natural therapies to help manage diabetes and decrease risk of complication, consider booking an appointment #health #diabetes #diabetesramadan #muslimdiabetic #healthtips #drayeshatips #30dayhealthyliving #wellness See more

R a m a d a n H e a l t h T i p # 14 of 30 Refreshing Watermelon drink Ramadan during the summer may be tougher with longer fasts but that also means we have access to delicious summer fruits. Watermelon is a nutrient rich hydrating fruit. Here is why you should be having watermelon, especially in Ramadan:... Watermelon is water-rich which is perfect during this month to help keep you hydrated! Watermelon is nutrient rich and has high amounts of vitamin A, B6, vitamin C and lycopene. Lycopene is an important phytochemical that has numerous health benefits. Lycopene has been largely studied to have cardio-protective effects and is beneficial for bone health and prostate health. Watermelon is rich in antioxidants. Antioxidants are important for protecting the body against oxidative stress. A diet rich in antioxidant is important for skin health, immunity, heart health and is protective against cancer. . . Instead of sugary rich drinks at iftaar, consider making this delicious refreshing drink! You will love it This recipe contains peppermint which is great for digestion and lemon which is full of vitamin C! Enjoy Recipe: 1 cup watermelon, 2-3 peppermint leaves, freshly squeezed lemon juice (1 tablespoon) and ice! Blend till smooth. Optional: You can add honey if you have a sweet tooth #ramadan #ramadan2018 #fasting #ramadhan #iftaar #drinks #healthydrinks #drayeshatips #wellness #nutrition See more

R a m a d a n H e a l t h T i p # 13 of 30 Heartburn Heartburn is the feeling of achy pain in the chest that results from acid irritating the lining of the esophagus (tube that connects throat to the stomach). Usually this discomfort occurs after eating food (especially food triggers) and can even cause cough, bitter taste in the mouth and sleep disturbances. In Ramadan heartburn can occur and be worsened from unhealthy dietary choices, indigestion and overeating in a sm...all amount of time. Here are some tips if you have been experiencing heart burn: Avoid triggers: spicy food, oily deep fried food, chocolate, caffeine are common triggers that can worsen heart burn Dont sleep or lay down immediately after eating a meal. Allow time to digest. Eat smaller meals Include foods that help soothe an irritated digestive tract in your diet: oatmeal, chia seed pudding, bananas, barley, parsley among more. There are many that struggle with heartburn on a daily basis. Naturopathic medicine has very effective treatments to resolve heartburn and digestive complaints. Supplements and herbal teas are effective in addition to dietary and lifestyle changes. See an ND #SeeAnND #ramadan #ramadhan #ramadan2018 #fasting #ramadanmubarak #healthyramadan #drayeshatips #health #wellness #heartburn #spicyfood #acidreflux See more

R a m a d a n H e a l t h T i p # 12 of 30 Fatigue Low blood sugars and lack of sleep can contribute to low energy and fatigue during fasting hours of Ramadan. During the first few days of Ramadan, your body is adjusting to the new routine and fatigue can affect daily life activities. Here are a few tips that can be helpful in relieving significant fatigue: A power nap can be helpful in regaining energy levels... Eating energy rich foods in suhoor and iftaar can also be helpful in stabilizing sugar levels. Eating a meal with complex carbohydrates, protein and fats will provide you with nutrients and energy during the day. Try incorporating some of these healthy energy-rich foods in your diet: nuts and nut butters (almond butter, sunflower seed butter and cashew butter are my favourite), avocado, eggs, quinoa and greek yogurt. Good quality nighttime sleep is important your body feels rested. See previous post for some tips on attaining good quality sleep. Hope everyone is having a blessed and energetic Ramadan #ramadan #ramadan2018 #fatigue #lowenergy #food #muslim #islam #hijabi #fasting See more

R a m a d a n H e a l t h T i p # 11 of 30 Sleep Sleep can be affected a lot during the month of Ramadan. Many go for evening prayers late into the night and with Suhoor in the early hours of the morning, there is definitely disruption of sleep. It is therefore important to have good QUALITY of sleep so you can make the most of the blessed month. Here are some tips: Take naps during the day when you can. A quick power nap can help you feel rested and less fatigued and s...leepy. Avoid caffeinated beverages in the evening as they are stimulants and keep you awake longer, especially if you are trying to sleep at a certain bedtime. Sometimes heartburn and bloating can contribute to sleep disturbances. Avoid heavy, fried and spicy foods and try some of the suggestions I mentioned on the digestion posts. Difficult falling asleep? Consider gentle herbal teas such as chamomile, passionflower and lavender tea. Lavender essential oil aromatherapy or a few drops under your pillow can help promote relaxation. If you struggle with falling asleep, avoid stimulating activities such as use of cell phones, tablets and laptops before bed. The bright lights can keep you awake longer. There are many nutritional and herbal supplements that can be helpful and are very individualized. Ask your ND! Lack of sleep can cause fatigue, headaches, decrease in attentiveness and concentration and can contribute to mental health disorder such as depression and anxiety.If you struggle with sleep disturbances, consider seeing a Naturopathic Doctor and address your sleep troubles at the root. #sleep #insomnia #zzz #naturalmedicine #ramadan #ramadan2018 #healthyramadan #nutrition #lavender #relaxation #fasting #muslim #hijabi #drayeshatips #health #wellness See more

R a m a d a n H e a l t h T i p # 10 of 30 Fried Food For many, iftaars are filled with deep fried samosas, pakoras, patties, fries and other savoury foods. While these may taste great, they arent the best thing for you- especially after a long days fast. Heres why: deep fried foods are richer in calories - we refer to this as EMPTY calories as these are filling and calorie rich but provide limited nutrients. deep fried foods are greasy and can be difficult to dige...st. Many often can experience bloating, heartburn and even fatigue after eating these heavy foods. eating deep fried foods at iftar can fill you up, leaving no room to eat a proper and healthy dinner. If you must have these food items for iftaar, then baking these items instead of frying is a healthier alternative. Moderation is key- so if you REALLY must have these items at iftaar, then only have it a few times a week and limit yourself to not overeat these fried items. High consumption of deep fried food has been associated with inflammation, heart disease, high blood pressure and obesity. Avoid deep fried food as much as you can, to live a healthier lifestyle. #ramadan2018 #ramadan #fasting #muslim #islam #hijabi #healthtips #friedfood #health #wellness See more

R a m a d a n H e a l t h T i p # 9 of 30 Digestion- Probiotic foods . Did you know the gut has a strong influence on your immune system? Keeping your gut healthy is an essential step in keeping your whole body healthy! Incorporating probiotics in the diet is one recommendation I often tell my patients to help improve their gut. Probiotics are live bacterial organisms that are beneficial to your overall health. There are many factors that can affect the gut such as poo...r dietary habits, stress and medications. Antibiotics for example not only kill the bad bacteria but they also destroy the good bacteria in the gut. Probiotics will help restore the microbiota balance. Supplements or yogurt often come to mind when we think of probiotics- but there are many natural sources of probiotics as shown. Try to incorporate some of these foods in your diet this Ramadan to keep your gut healthy. Probiotic supplementation may also be helpful in many cases. Talk to your ND to see which probiotic strains are right for you. #probiotics #probioticfoods #ramadan #ramadan2018 #fasting #ramadantips #drayeshatips #healthyfood #healthylifestyle #yogurt #kombucha #guthealth See more

R a m a d a n H e a l t h T i p # 8 of 30 Digestion- Constipation Constipation during Ramadan can be common which is probably why Ive had a few people inquire tips on this topic. With limited hours to eat it is important to eat foods that can help make healthy bowel movements. Lack of water can also contribute to constipation. So what are some easy tips to ensure healthy digestion and healthy bowel movements? - Make sure you are getting fibre in your diet. Good sources ...of insoluble fibre include fruits, vegetables, chia seed, flax seed, nuts, seeds and whole grains. -Make sure you are drinking plenty of water - water interacts with the fibre in the colon and allows for softer stools. - Healthy fats- Olive oil and avocado are great sources of healthy fat that can also help relieve constipation. - Probiotics rich foods can be helpful in maintaining a healthy gut- (stay tuned for tomorrows post ) - Be active and allow digestion to take its course naturally. Physical activity can help make regular bowel movements. If you experience regular constipation, there are many herbs and supplements that can help- talk to your ND to see which ones may be recommended for you. #healthyeating #health #natural #naturopathicdoctor #naturopath #bowelmovement #constipation #ramadan #ramadantips See more