Dr. Sameen Hassan Zaidi

6 Supplements Worth Considering: what they do, exact practical doses, and safety notes

Top picks & quick guidance:
• Vitamin D: supports bone & immune health; many clinicians use 800–2,000 IU/day when diet/sun are low; check blood levels and don’t exceed 4,000 IU/day without medical advice.

• Omega-3 (EPA+DHA): food-first (oily fish 1–2x/week). For diagnosed heart disease clinicians often advise ~1 g/day EPA+DHA; high pharmacologic doses require supervision because some trials have shown increased AF risk at higher doses.

• Magnesium: food-first; supplemental glycinate/citrate (200–400 mg elemental) can help sleep/muscle cramps — avoid if you have renal impairment.

• Protein powder: 20–30 g per scoop; useful for hitting targets but not mandatory if diet provides adequate protein. Watch sugar & quality testing.

• Probiotics: strain-specific evidence; look for clinically tested strains for the condition you’re treating (e.g., prevention of antibiotic-associated diarrhea).

Safety checklist: pregnancy, breastfeeding, medication interactions (blood thinners, BP drugs), kidney disease — consult your clinician. Choose third-party tested brands (USP, NSF). If you want a downloadable Supplement Audit (what to keep, what to stop, what to test), book via my profile link.

#motivation #growth #Supplements #DietitianAdvice

Skip the Carousel

1 2 3 4 5 6 7 8 9

3 months ago | [YT] | 0

Dr. Sameen Hassan Zaidi

Skip the Carousel

1 2 3 4 5 6 7 8 9 10

3 months ago | [YT] | 0

Dr. Sameen Hassan Zaidi

5 Signs You’re Undereating (and why it’s stalling your progress)

Cutting calories too low doesn’t just make you tired — it can completely block results. Here are the 5 signs of under-fueling your body:

Fatigue all day — energy deficit lowers thyroid activity, leaving you sluggish.

Constant cravings — ghrelin ↑ leptin ↓ = hunger + binge risk.

Hair loss & brittle nails — nutrient deficiencies in iron, zinc, and protein.

Plateaued weight loss — adaptive thermogenesis slows metabolism.

Mood swings — reduced serotonin production with low carbs.

The fix:
• Log your intake for a week.
• Add protein (1.2–2 g/kg/day).
• Include complex carbs + healthy fats.
• Don’t cut calories below safe thresholds.

⚡ Science note: Studies show long-term restriction without refeeding harms metabolic health, increases cortisol, and impairs recovery.

📩 Want a sustainable fat-loss plan that avoids metabolic slowdown? Book via the link in my profile or DM me today.

#motivation #growth #Undereating #MetabolismFix #weightmanagement

Skip the Carousel

1 2 3 4 5 6 7 8

3 months ago | [YT] | 0

Dr. Sameen Hassan Zaidi

6 Hydration Hacks You Need Today, full science + practical routine

Hook: Dehydration reduces focus, energy, and workout quality. Hydrating strategically improves how you feel and perform fast.

The Hacks (and why they work):

Water on waking (500 ml): rehydrates after 7–9 hours of sleep and kickstarts digestion.

Flavor naturally: cucumber, lemon, mint, or berries make water pleasant and increase intake without added sugar.

Reminders: sip every 60–90 minutes to keep blood volume steady, and avoid energy dips.

Drink before meals (200–300 ml): aids digestion, and may reduce calorie intake by increasing satiety.

Electrolyte balance for sweat: coconut water (200–300 ml) or a low-sugar electrolyte solution after long/heavy sessions replaces sodium & potassium lost in sweat.

Small sips beat chugging: consistent sipping maintains hydration more effectively than infrequent large intakes.

Sample daily schedule: Wake 500 ml → mid-morning 300 ml → pre-lunch 300 ml → mid-afternoon 300 ml → pre-workout 200 ml → post-workout 500 ml (electrolytes if needed) → dinner 300 ml → evening 200 ml ≈ 2.6 L.

DIY infused water ideas: jar water with cucumber + mint + lime; strawberry + basil lightly mashed in cold water; slice ginger + orange for a warming flavor.

Electrolyte DIY (simple & small portion): use coconut water (natural), 200–300 ml post-exercise. For long endurance sessions, consider sports-specific oral-rehydration drinks or consult a sports nutritionist.

7-day hydration challenge: follow the sample schedule, use reminders, and track energy + urine color (aim for pale straw). Report back, most people notice better focus & fewer mid-afternoon crashes.

Safety: People with kidney disease, heart failure, or on fluid-restricted diets must follow the clinician's directions. Avoid forcing huge volumes quickly spread intake across the day.

📩 Want a tailored hydration + fueling plan for your workouts, work schedule, or pregnancy? Book via the link in my profile and I’ll send a bespoke plan. Save & share this Short with someone who always feels “low-energy.”

#motivation #growth #HydrationHacks #SportsNutrition #WellnessTips

Skip the Carousel

1 2 3 4 5 6 7 8 9

3 months ago | [YT] | 0

Dr. Sameen Hassan Zaidi

7 Superfoods You Should Be Eating: the why + how (recipes, portions, and a 7-day plan)

Why these matter: small portion, high impact. These foods provide antioxidants, essential fatty acids, micronutrients, and anti-inflammatory compounds that help energy, recovery, focus, and long-term health.

The list & practical use:
• Blueberries: ½–1 cup/day, add to oats, yogurt, or smoothies. Rich in anthocyanins (antioxidants).
• Chia seeds: 1–2 tbsp soaked pudding or smoothie addition for fiber & ALA omega-3. Helps satiety and steady energy.
• Spinach: 1–2 cups raw or ½ cup cooked iron, folate, vitamin K. Pair with vitamin-C foods to enhance iron uptake.
• Turmeric: ½–1 tsp powder in curries, soups, or “golden milk,” including a pinch of black pepper and fat for absorption.
• Green tea: 2–3 cups/day catechins for metabolic & cognitive support; avoid late evening if sensitive to caffeine.
• Walnuts: handful (6–8 halves) as a snack or salad topper, ALA omega-3 and polyphenols for the brain & heart.

7-day starter plan (simple):
Day 1–7: include blueberries at breakfast (overnight oats or yogurt), add 1 tbsp chia to a snack or smoothie, have a spinach salad for lunch twice/week, add turmeric to one cooked dinner, replace one sugary drink with green tea, and snack on walnuts once daily.

Recipe ideas:
• Blueberry-chia overnight oats: oats + milk + 1 tbsp chia + ½ cup blueberries = overnight.
• Turmeric roasted cauliflower: toss cauliflower with turmeric, pepper, oil → roast 20–25 min.
• Spinach walnut salad: baby spinach, walnuts, lemon vinaigrette, feta (optional), apple slices.

Cautions: These foods are safe for most people. If you have allergies (nuts), medical conditions, or take medications (e.g., some blood thinners), consult your healthcare provider before making large changes or taking concentrated supplements.

📩 Want a personalized 7-day menu that uses these superfoods and matches your goals? Book via the link in my profile. I’ll send the plan and grocery list. Save & share this Short with someone who loves easy wins.
#motivation #growth #superfoods #mealplan #nutritiontips #healthyrecipes

Skip the Carousel

1 2 3 4 5 6 7 8 9 10

3 months ago | [YT] | 0

Dr. Sameen Hassan Zaidi

Bloating is often caused by trapped gas, fluid shifts, or slow digestion, not extra fat. Here’s a step-by-step guide to using everyday foods to feel lighter fast.

Why these foods help:
• Ginger: contains gingerols and shogaols that stimulate gastric emptying and reduce nausea/gas. Use: grate 1–2g fresh in hot water, steep 5–7 min, drink before/after heavy meals.
• Cucumber: high water content and low fermentable carbs in moderate portions; helps dilute sodium and reduce puffiness. Use: ½–1 cup sliced or infused water throughout the day.
• Fennel: anethole relaxes intestinal smooth muscle and reduces flatulence. Use: chew ½–1 tsp roasted seeds after meals or steep seeds in hot water for tea.
• Banana: potassium supports electrolyte balance and counters sodium-related water retention — choose ripe bananas for better tolerance.
• Peppermint tea: menthol relaxes GI smooth muscle and reduces spasms, steep for 5–10 min and sip slowly post-meal (avoid with GERD).
• Practical combo: after a heavy, carb-rich meal, 10–15 min walk + ginger or fennel tea. This encourages motility and reduces gas buildup.

7-day experiment: pick two foods from this list to include daily, keep a simple meal log, and a “post-meal comfort score” (0–10). Most people see improvement within 3–7 days. If bloating is chronic or accompanied by alarm symptoms (unintended weight loss, blood in stool, severe pain), seek medical review for possible IBS, SIBO, celiac, or other conditions.

Recipes & ideas:
• Ginger + lemon morning tea.
• Cucumber + mint water in a glass bottle.
• Fennel seed after-dinner tea for the family.
• Banana + yogurt snack (if tolerated) for potassium + probiotics.
• Peppermint tea before bedtime to reduce overnight discomfort.

📩 Want a tailored anti-bloat plan (shopping list, 7-day recipes, and timing)? Book via the link in my profile or DM me. Share this with someone who thinks their “puffy” belly is fat — it might just be bloating.

#motivation #growth #BloatingRelief #GutHealth #NutritionTips #DigestiveHealth #DietitianAdvice

Skip the Carousel

1 2 3 4 5 6 7 8 9

3 months ago | [YT] | 0

Dr. Sameen Hassan Zaidi

Small snack swaps = big fat loss results 💪
🍿 Popcorn > Chips
🥤 Sparkling water > Soda
🍫 Dark choc > Milk choc
🥕 Veggie chips > Fried snacks
👉 DM or check my profile link for more hacks!

#snacksmart #weightlosstips #dietitian

Skip the Carousel

1 2 3 4 5 6 7 8 9 10

3 months ago | [YT] | 0

Dr. Sameen Hassan Zaidi

🚫 Busting the 7 biggest nutrition myths you STILL believe… carbs, fats, protein & detox drinks explained! 💡
Stop letting myths hold back your results.
👉 Carbs don’t make you fat.
👉 Healthy fats are essential, not dangerous.
👉 Detox juices are not magic.
👉 Protein is not harmful to the kidneys if you’re healthy.
👉 Eating late won’t automatically cause weight gain.
👉 Supplements are not better than real food.
👉 Eating less doesn’t equal faster fat loss.

#nutritiontips #weightloss #mythbusting

Skip the Carousel

1 2 3 4 5 6 7 8 9 10

3 months ago | [YT] | 0

Dr. Sameen Hassan Zaidi

Always eating chicken & eggs for protein? 😅 Time to switch it up!

Top 5 protein-packed alternatives:
🥛 Greek Yogurt – 10g + probiotics
🌱 Lentils – 15g per cup
🥙 Chickpeas – protein + fiber
🧀 Paneer/Tofu – vegetarian muscle fuel
🌾 Quinoa – complete plant protein

💡 Save this list & bring variety to your meals.

📩 Book your personalized diet plan through the link in my profile.

#ProteinHacks #HealthyEating #NutritionTips

Skip the Carousel

1 2 3 4 5 6 7 8 9

3 months ago | [YT] | 0