Better Call Saf (Registered Dietitian)

  FOOD TO EXPLORE ✈ In this section I will discuss about food purely as enjoyment from an hedonistic point of view.  With specific dishes for each country/city visited personally.  T his page will be  updated regularly  so stay tuned :) And for more content follow me on instagram as well by clicking on this link if you want:  Safkit                 More details and list of all the cities here:  Travelling Dietitian✈ 🇬🇧     London - UK: ☆Overall Vote:   7.5/10 ★ Location: Bao Fitzrovia  W1T 2JN London, UK ☆ Food: 9 /10  ★ Inspired by the street food markets in Taiwan  It offers a lot of choices in the menu included different Baos: Like the classic one in the picture with Pork and Peanuts or the fried chicken or Lamb shoulder alternatives, plus the interesting crumbled Daikon one  ☆ Vibe: 6/10  ★ The location is nothing special, to not end up in the downstairs floor is...

  First of all, what are the triglycerides ? - They are the most common fats in our body. - They are not just introduced by fatty food as you can imagine but also from: - Extra calories even if they are from carbohydrates like sugar or alcohol for example (because they will be converted and stored in fat cells). What's the difference with cholesterol? - Cholesterol can be used to build cell and hormones - Triglycerides instead are stored in cells, so they are both lipids but with different functions. Why is important to keep this under control? - To avoid risks of heart diseases is the main reason, especially stroke - To avoid the risk of the metabolic syndrome  The diagnosis: Usually when the levels are above 150 mg/dl they are considered high. It means that improvements are necessary in the lifestyle, so let's discuss them now in this post. "Grocery list" here some of the best ingredients to use in your daily intake to improve the triglycerides: - No added sugar be...

 We will discuss both general and nutrional advice to improve the quality and the quantity of your sleep including the "deep sleep" to actually feel rested when you wake up Poor sleep is linked to affect your: - Exercise performance - Brain function - Hormones  and leading on the other side to: - Comfort eating  - Stress related snacking  So part of a healthy lifestyle is to make sure to have a good amount of deep sleep, so here some nutritional and general advice to do so Nutritional advice: -Turkey : especially for dinner is a good lean source of protein and most importantly tryptophan, which increases the production of melatonin linked to a better quality of sleep  - Sea bream : this is another good lean protein source rich in tryptophan and also omega 3 - Improve your magnesium intake which improves the relaxation and quality of your sleep, some food high in magnesium are: Nuts, Legumes, Tofu,  Seeds, Fish, Pistachios - Wholemeal carbs : Pasta and ric...

 Recovering after covid is often a slow process so here some practical tips from a nutritional point of view on how to recover faster and useful advice on how to deal with common side effects after the infection Once again is not about the quantity but the quality of food used, so when thinking about increasing your energetic intake through food is important to prefer good quality protein without increasing eccessevily the carbohydrates and fats that can be contained in the product Some examples of nourishing meals are: - Cottage cheese - Low fat and low sugar nordic style yogurt (high in protein)  - No added sugar baked beans  - Lentil soups/ Dhal  - Stew made with meat or Tofu/quorn as a alternative  - Handful of nuts  - Some other high quality protein includes: lean meat, non-fatty fish and pulses  - Green leafy vegetables  Another side effect is getting tired easily so how to deal with fatigue: - Considering to introduce Vitamin and suppleme...

 Here are some practical tips on how to improve and control better your blood pressure and specific food that can help with that  If you were ever prescribed any blood pressure medication you might have heard from your Doctor that the very first step is to make changes in your lifestyle to even have a chance to avoid these medications Instead if you are lucky enough to not take any blood pressure medication then the best thing is to prevent any risk with simple healthier choices  Food that can help to improve your blood pressure thanks to their content of specific vitamins and minerals: - Pisatchios, Chia seeds, Carrots, Celery, Broccoli, Nectarine, Oranges and Lemons  - Food high in Potassium (like Banana, Pumpkin seeds) - Food with a good amount of Fibre (like Legumes) - Food High in antioxidants (like Berries - Fish high in Omega 3 (like Salmon) - Spices like: Saffron, Lemongrass, Ginseng, Cardamom, Ginger Lifestyle changes to consider:  - Think and Check w...

Disclaimer: This is scritcly a Dietetic point of view on how to improve or even better prevent symptoms related to myocarditis in the short and long term This means that anything related to medication has to be discussed with your Doctor obviously  We are going to discuss food to prefer and avoid on a daily basis to have good impact and improvement on your symptoms or to avoid any symptoms to occur if possible  Causes of Myocardtis: The inflammation of the muscular layer of the heart  (myocardium) Can be caused by: - Viruses ( including covid 19 and Herpes ) - Bacteria   - Fungi and Parasites  - Autoimmune diseases   Often the cause cannot be found which makes thing more complicated but the treament including the nutritional side can follow a similar path to recover from this, alongside the correct medication prescribed  Why this is caused and symptoms: The first 3 points in the above list are all going to trigger your immune system and the inf...

 Why this product review: - The nutritional content are exceptional and we are going to discuss this in details below, this also means that you don't have to stick with this brand , if you find something with similar values on the label for the main nutritional values, then is totally fine to choose that, in some countries this brand may not be available so it's one more reason to check the labels to find something similar if interested, for example in the US this brand can be found under the name of "silk" milk which is owened by Danone and is the same one that sells Alpro in Europe  - The Barista version i n terms of taste and flavours is better than the regular soya drink, so a good way to improve the diet withouth having to compromise too much the enjoyment  - The frequency: milk can be one ingredient used almost everyday for a lot of people so having an alternative with better nutritional values than cow's milk is a huge impact at the end of the month in te...

This post is divided in two section The first one to discuss how to prevent this and the second part on how to alleviate and reduce symptoms in the long term if you’re already suffering of this But before we start with the dietetic side of it, let's mention few things about the sleeping pattern: - Which side you prefer to sleep is actually important , considering that is everyday and almost 1/3 as an average of a day, that means is one of the position we are going to be keeping the most during our life - Sleeping on the LEFT side is better! simply because how our organs are NOT symmetrically placed in our body so with the help of gravity this is the best position to keep your organs while you are sleeping, all of this can prevent or reduce heartburn because gravity will help the waste to move easier in your colon  - A last point to make about sleeping is not just how many hours you sleep but also WHAT time do you go to sleep , making a routine when possible helps your body to reg...

  Becuase of work or leisure or any other reason, changes in your routine might happen and is normal at first to find difficulties to adapt, so here some tips to deal better with it  THINGS TO AVOID: - Overeating at night even during a long shift can increase the amount of calories stored in fat and increase the insulin resistance or chronic gut issues and eventrually affect your sleep during the day in a negative way, keep always in mind that calories at night still count   - If it's a new timetable, it doesn't make sense to try to keep all your old meal times, instead could be better to find a  whole new structure that could be at the same time easier to adapt and more functional, This could be one of the first steps to plan meals ahead - Consumption of caffeine can affect your sleep later on , so depending on your tollerance make sure to not drink it to later in the night, 5 or 6 hours before bed time  and make sure to have any drink that is not decaf...