My name is Fatemeh and I'm a #nutritionist​​ in #Toronto​​, #Ontario​​ / #obesity​​ #obese​​ #overweight​​ #loseweight 

This is the twelfth podcast of the series “facts of the world of nutrition” which is “Should we finally drink black tea or not? Is black tea health benefits or harmful?” Today we want to see if drinking tea is good or bad? however it has been this way for so many years and it will probably continue for so many years to come. 

Whether drinking is beneficial or not Tea is made from the leaves of the plant Camellia sinensis, which is blended with various flavors such as English tea, Earl Gray and others. After water, tea is one of the most popular drinks in the world, which is consumed both hot and cold. 

The three main forms of tea are green, black and oolong tea, which are classified according to the degree of oxidation. 

Black tea has a stronger taste and contains more caffeine than other teas. but black tea has less caffeine than coffee. 

Now we have to see what is the benefit of drinking black tea: 

The first thing about black tea is that black tea contains antioxidants that we all know play an important role in maintaining good health. On the other hand, tea can improve beneficial intestinal bacteria and help intestinal health. Research has also shown that tea can lower blood pressure, lower blood cholesterol, reduce blood sugar to some extent, and reduce the risk of some cancers and has been beneficial for heart health. 

These positive effects of black tea have become encouraging for most of the people to drink But the point to keep in mind is that drinking too much on the other hand has lots of harms that can endanger your health and cause problems for you. Especially because of the high amount of caffeine, you should be careful. Because we all know that overeating and drinking any food can have their disadvantages. So it is advised not to drink more than two to three cups a day. And it is better to drink at the right times and in a normal color.

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My name is Fatemeh and I'm a #nutritionist​ in #Toronto​, #Ontario​ / #obesity​ #obese​ #overweight​ #loseweight

This is the eleventh #podcast of series “#facts of the #world of #nutrition” which is “Introducing #stevia as a good substitute for #sugar, sweeter than sugar with special benefits” 

Today I want to talk about stevia. Stevia is a member of the chrysanthemum family. stevia products that we buy from store is the stevia leaf #extract. 

Stevia is a #natural sweetener that is 50 to 350 times sweeter than the sugar we used. It has almost #no_calories and you can buy it in the form of liquid or powder from stores. 

Research to date has shown that stevia can be used for #diabetics because it has been shown to be effective in controlling #blood_sugar. On the other hand, it has played a role in lowering blood #cholesterol and #blood_pressure to some extent. So, with these interpretations we can say that we can advise obese people who are very #fond of #sweets so that they can easily lose weight. 

But I must say that it is better to use the industrial products of stevia /Because the consumption of dried leaves of this plant hasn’t been approved yet. And it may have a negative effect on various organs of the body, including #kidney and #heartBut in general, when we say good, we do not mean to use it indiscriminately or start sweetening any food and tell yourself now that it has no calories I am free to use it as much as I want. because excessive consumption of stevia can cause bloating or diarrhea. 

So, it is better to use it in a balanced amount and only in the food that is needed You can use it in tea or coffee, and even in cakes and sweets you should know that natural sweeteners have a special taste that some people do not like it while for some others it is pleasant. This is a matter of taste.

And I would like to remind you to read the label on the package before buying stevia because the type of preparation and products matters. Some companies add glucose, or other starchy substances, in which case diabetics should be very careful about their consumption. https://www.nutritionsecret.ca​ https://www.instagram.com/nutritionsecretofficial.ca https://www.facebook.com/nutritionsecret.ca

My name is Fatemeh and I'm a #nutritionist​​​​ in #Toronto​​​​, #Ontario​​​​ / #obesity​​​​ #obese​​​​ #overweight​​​​ #loseweight​ #fattyliver This podcast is going to be the ninth in series “#secrets to saying #goodbye to #obesity #forever” which is “Is #drinking_coffee helpful for #weight_loss ???

” You may have heard a lot about the effect of coffee on weight loss. Today we want to see if such a thing is possible or not. 

First of all, let’s look at how coffee can help you lose weight.  

First: Research has shown that coffee can increase #metabolism because of the #caffeine in #coffee. This effect is more common in #slim people than in obese people and may also decrease by #age. 

Secondly:  they say it may reduce #appetite, but we don’t know this for sure yet and it needs more research Thirdly: Coffee helps #stabilize weight, meaning that if you are on a weight loss diet and drink coffee regularly at the same time, it can help stabilize your weight. 

Okay, now let's look at the disadvantages of high coffee consumption. 

First: coffee is #diuretic: Consumption of coffee causes you to lose a lot of water and this amount of #water if not compensated can cause health problems. 

Secondly: Drinking too much caffeinated coffee not recommended for those who have #cardiovascular problems. 

Thirdly: It can cause #poor_sleep, especially for people who drink coffee late. 

Now getting back to the main question finally if drinking coffee is good for losing weight or not: In general, coffee alone is not effective in weight loss and can not cause weight loss, but along with the right diet it can be a good helper to improve metabolism and maintain weight. And in addition to having a diet, I can recommend drinking one to two cups of coffee a day. #Healthier to use coffee that you have powdered yourself, also when making coffee, it is better not to add #sweeteners or #fat compounds.

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My name is Fatemeh and I'm a #nutritionist​​ in #Toronto​​, #Ontario​​ / #obesity​​ #obese​​ #overweight​​ #loseweight

 This is the tenth podcast of series “facts of the world of nutrition” which is  “Keep eating as long as you enjoy it” 

Today's podcast is about continuing to eat as much as you enjoy, to avoid overeating because enjoying food starts with the first few bites. 

You should be aware that enjoying food is different from satiety and piling up food in your stomach. Most people who want to overeat would eat one food more than others; for example, they like sweets and when they see some sweets, they have no control over themselves. Or maybe you see people around you who are the first to sit at the table and start eating, and exactly the last person to get up from the table and eat until the last moment. This feeling, the feeling of being full means that you eat until you feel full and have no place to eat more. I think in some cases or for at least some foods we have all experienced this.

The fact is that there is no problem with this feeling from time to time, but for some people this is always the way they eat and this is the main problem. 

We'd better learn instead so that we can continue to eat while enjoying it that usually the feeling of pleasure from eating is only in the first few spoons or bites of our food and no more. Try to avoid eating there where you don't enjoy instead of continuing to feel full. 

In fact, you should only answer to 65 to 70% of your hunger, if you do this, you can very well help maintain your health compared to the time you get 100% full. 

And even in the case of children, never tell them, are you full? say you enjoyed the food? //This change in behavior makes them think about what they are eating and not just look for satiety. Especially children who are obese or overweight or even children who are underweight. 

Because enjoying food means it is both useful and tasty. 

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My name is Fatemeh and I'm a #nutritionist​ in #Toronto​, #Ontario​ / #obesity​ #obese​ #overweight​ #loseweight 

This is the ninth podcast of series “facts of the world of nutrition” which is “If you have constipation, avoid cold drinks” One of the factors that causes constipation is dehydration. 

When the body is dehydrated, it tries to make up for it. So, one of the things it does is taking water from the stool in the gut and returning it to the body. And this causes the stool to become hard and dry and constipation begins to happen. When we say that a person consumes little water, we mean that the amount of water they receive per day is less than it should be. For example, if we say eight glasses of water a day is the average amount necessary for an average person’s body, these people consume much less than this amount and obviously as a result, it makes their body suffers from dehydration. 

This problem will be solved if they increase the amount of water to eight glasses a day, And they do not need to consume much more than this amount. 

when enough water is consumed, the stool becomes soft and easily excreted Also, I recommend that these people avoid drinking water that is too cold// And it is better to use lukewarm water during treatment and ban cold water for a while for themselves 

On the other hand, it will be better not to use even cold fruits or vegetables and if they want to eat fruit or salad, take them out of the fridge one hour before eating. Following this can help them improve the movement of their intestines. 

This is one of the easiest and most effective ways to treat constipation, especially for those who have recently had this problem

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This is the eighth podcast of series “facts of the world of nutrition” which is “Do not give up your bad eating habits all at once”

I know you may be surprised by this title, because many times you have been told to give up your eating habits quickly or if you are on a diet so far, you have been asked to give up many of your habits.

It is true that in order to have a healthy diet, you must first put aside the methods and factors that make you have malnourished to this day and endangered your health.

But this is not possible to give up all bad habits at once, maybe only some of you can leave at once.

Experience has shown that once you give up your habits, you are more likely to come back. So it’s better to do it over time and slowly

For example, if you are very fond of eating unhealthy snacks, do not eliminate them all at once and gradually reduce the number and amount

If you are very fond of going to restaurants and eating fast food, reduce number of times per week and gradually make it per month.

If you are very sedentary, start exercising with shorter exercise once at a time and then turn it into a long walk and increate the time.

If you are a fan of sweets, reduce the amount first, then use suitable alternatives and leave little by little.

And so many other examples like these.

So it’s not a good idea to decide to give up your habits at once, give yourself time to accept that you need to break these bad eating habits.

For example, give yourself two to three weeks or even a month to break your habits

With this method, it is very unlikely that you will return to your old eating habits

Because you made this decision for yourself and thought about it for a while, this makes it easy for you to accept new changes in your diet.

and above all, these changes will no longer make you feel compelled and lawful, and you will feel satisfied with these changes.

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My name is Fatemeh and I'm a nutritionist in Toronto, Ontario

This podcast is going to be the eighth in series “secrets to saying goodbye to obesity forever” which is “Switch everything you have, from pots and pans to plates, glasses and spoons to small sizes”

But I recommend turning all your dishes into small sizes too, just a spoon or plate is not enough.

Do you know why? Because, for example, if you still make food in a pot that you’re used to make food for yourself, you can not decrease the amount of food you prepare. For instance, if you make soup, you keep making it in the same amount as in the days you were not on a diet. The reason simply is that you got used to the amount in that pot.

Then even if you use a smaller bowl to serve the soup, it is useless, because you know there is a pot full of soup in the kitchen.

Now I tell you how it is possible shortly:

You get this impression that when the bowl you use is small and you refill it every time, you are overeating; even though you may have eaten less than before, and that’s all because of your bowl sizes. That’s why I think it is a positive point if you resize the container.

But the problem is that if the pot you are using is still the same as before and you make the same amount of food as before, so you will definitely have left a lot of food. Although the size of your bowl is small and encourages you to eat less, but when you see that there is a lot of food left, the situation changes. Because you think both that you took the time to cook the food and you used a lot of ingredients that you paid money for.

To compensate, you have to eat more even if you do not want to. Because you do not want to throw it away.

So, in addition to changing the size of plates and spoons, be sure to use the smaller pots, pans, ovens, teapots, glasses, pitchers, cups, etc.

You will definitely get a better result.

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My name is Fatemeh and I'm a nutritionist in Toronto, Ontario

This podcast is going to be the seventh in series “secrets to saying goodbye to obesity forever" which is” Do not chop vegetables, meat or chicken at all”

You've always heard it’s said that when you want to eat, it takes at least a quarter to twenty minutes to feel full, also eating slowly helps you eat less. This may be difficult for many of you because you get used to eating too fast and without pause.

You maybe remind yourselves to eat more slowly before eating, but as soon as it is time to eat, you start eating too fast and once you see that you eat a large amount of food in a fraction of the time and you still feel hungry and do not chew even most of the food and worse than that you still feel hungry and also only swallowed the food without chewing.

Okay, don’t worry, there are several solutions to this problem, I will mention one of them today

Try to chop the food item into the larger pieces. You know what I mean?

This means, for example, if you want to use carrots, squash, eggplant, potatoes in your food, do not chop them too small, but chop them into larger slices.

Also, in case of vegetables, a suggestion that can be given is that do not cook them too much. Try to keep the structure of the vegetables, for example, zucchini does not need much time to cook, 5 to 7 minutes is enough for cooking, don’t cook too much until it is easily mashed.

On the other hand, use less pureed foods or mixed, for example, many people get used to it when they make soup, mix it at the end to make it smooth. But I do not recommend it at all, for those of you who are overweight or obese. // Try to eat that soup without mixing.

Even when you cook fish, meat or poultry, it’s better not cut it into very small pieces if you want to eat them, // Try to cut them on your plate while eating.

This will make you spend more time during eating and let you chew more of your food. It also slows down your eating. As a result, you will get full much sooner with less food compared to what you used to eat before.

So it is forbidden to chop vegetables, meat or chicken until further notice.

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This is the seventh podcast of series “facts of the world of nutrition” which is “Bring the kids into the kitchen”

One of the nutritional problems we see in teens is that they eat a lot of fast foods that do not take time to be prepared and do not involve them in the processing of making.

And one of the reasons for their desire towards fast food is that they’ve not been introduced to what healthy food very well is during their childhood, just heard and not experienced. This hearing has not had much effect on them.

Parents always try to provide the best conditions for their children, one thing they do is not allowing them to enter kitchen while preparing food and after setting the dining table, they want the kids come only to eat.

But this is not right and it should be changed

Better involve children in cooking and preparing food, Let the child see how to cook food or prepare a salad, or Let them ask questions such as why you are adding this ingredient now or why you are using it or something else.

Let the children spend some time in the kitchen.

Ask the children what they like, talk to them while preparing food. These are lessons for their future.

Because when they grow up, cooking will not be a waste of time for them. Instead, it will turn to one of the most attractive ways for them to spend time.

They learn to cook for themselves to stay healthy, they learn that they can spend more time with their family members and talk together. While preparing food and cook.

It will be no longer the case that like many these days teenagers and young people run away from cooking and only interested in fast food, to risk their health and be deprived of one of the pleasures of the world because eating is one of the most enjoyable things. Because they only eat to get full without enjoying it.

So bring the children into the kitchen from the very childhood, even for a short time, start with very simple things, even washing vegetables or bringing ingredient for you and anything you think they can do and safe for them, but let the kids get acquainted with the food.

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This is the sixth podcast of series “facts of the world of nutrition” which goes with the title: “If you want to be healthy, always have a shopping list”

Today I want to tell you about the shopping list, a list that can improve your health and prevent you from spending extra. I will tell you how??!!! And I’m going to also talk about one of the problems that most of us usually have which is going shopping unprepared. Do you know what it means?

First, I will tell you about a situation without a shopping list:

When we go shopping without a shopping list, we only remember part of the items that we need .So, we end up walking around the store and looking around. Our walk in the store makes us buy extra and unnecessary.

Sometimes we revisit isles because we try to recall the rest of the things we needed, but mostly it leads to redundant purchases. Because the colorful world of foods and attractive names somehow draw us towards buying them.

And on the other hand, sometimes the discounts that are offered encourage us to buy. This is particularly one of the things that happens a lot here in Canada; even though we don’t need those foods at all, the very low prices push us to buy

Without our food list, we go shopping at any time and under any situation. You might be so hungry for instance and you do not feel like shopping but you enter a store and start buying things.

Because you are hungry, for controlling this feeling of hunger, you start buying different foods and snacks. If you look at your now full of food shopping cart, you’ll notice that probably more than half of it is just non-essential.

Now it's time to see what happens when we have a shopping list?!

If we all get used to shopping list, it means that we will never rush into shopping and without taking enough time to think. We know which part of the store we should go to and what we need. On the other hand, as a result of this we will only go shopping once or twice a week and not every day.

Writing a shopping list also allows us to put more thought into the foods and any other items we would like to include in our list. Sometimes looking at that your shopping list reminds you what you exactly need and this way it prevents you from buying unhealthy foods or remove some of them.

You know why? Let’s say there are ten items in your shopping list out of twenty are unhealthy foods and snacks. When you browse the shopping list and think about what you wrote, it will mostly cause you remove two or three items, and it makes you both thinking about your health and your pocket.

On the other hand, the shopping list prevents our unnecessary purchases. And if you do this for a while, you can even see how much less your shopping costs will be.

So have a shopping list to keep yourself healthy

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