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July 26, 2020

HAPPINESS! The results are in: here is what the research tells us. By: Tamara Gazzaz  Is there anything more beautiful than a smile and the true joy that

July 6, 2020

Work out right On average, one third of your life is spent at work, and most of that time is on a chair (or sofa if you’re working from home!). So, here’s what

June 22, 2020
Yoga 2020
May 20, 2020

Congratulate yourself. You’ve worked hard this Ramadan. Allow yourself to enjoy a hearty breakfast with family and friends – even if it’s on video call! Forgiv

April 30, 2020

Get a good night’s sleep More sleep means less cortisol. This means improved metabolism, less skin breakouts, and a less cranky you. Since social gatherings ar

Posted in Uncategorized
April 1, 2020

The WHO published an article on the 30th of March talking about the strain a pandemic can have on the health system – The COVID-19 pandemic is straining health


July 26, 2020

HAPPINESS!

The results are in: here is what the research tells us. By: Tamara Gazzaz 

Is there anything more beautiful than a smile and the true joy that radiates within? Have you ever wondered how such joy affects you?

Well, according to research, happy people are more accomplished and have fulfilling careers. Dr Barbara Fredriksson explains: positive emotions open our minds just like certain types of lilies, which open when the light shines, and closes when darkness descends. With positive emotions we are open to positive experiences; we find the opportunities and we become more creative, and we grow smarter. 

According to Dr. David Myers, author of Pursuit of Happiness, happy people tend to have 8 qualities in common.

optimistic

Are optimistic:

They are energized; they are more empathetic to people’s problems; they rationalize events and give people the benefit of doubt rather than be quick to blame them.

Love themselves:

They mind their business, they dont judge, yet they are sociable and friendly. 

Build relationships:

They surround themselves with positive and encouraging people

Are spiritual:

It is their system to add meaning and vitality to life’s experiences.

Have a balanced life:

They know when to work, when to relax, and the right ratio to find peace within.

Are creative:

They are good at problem solving and keep producing new ideas and learning new things.

Have personal control:

They hold themselves accountable for their own actions.

Are kinder:

They think of others more than they think of themselves. They spread happiness with their actions and help others even with small actions.

To get you in the habit, we’re sharing your submissions for what you’re grateful for everyday for 14 days on our IG account. Join and support our happiness community.

Happiness is a choice, and that choice can just mean choosing to speak up and ask for help. If you ever feel like you no longer find joy in basic things, talk to a trained professional, and let us support you on your journey to happiness.

Meet the team and book an appointment now, by Calling us on +966126770001 Ext. 4107, Whatsapping us on: +966 54 188 6991 or book using the patient portal.

About the author: 

Meet Tamara A Gazzaz

Tamara has been working to make the world a happier place since 2004. She obtained a Master’s degree in Positive Psychology and the Psychology of Coaching from University of East London, and she is an accredited NLP master practitioner and earned a diploma in Transformational Coaching. Ms. Gazzaz gained experience working and researching her craft in several schools and institutes in the United Kingdom, Japan, United States and Saudi Arabia, where she worked to transform women’s lives for the better. She also volunteered with underprivileged  elders and children in the UK.

Ms Gazzaz is now working on a project to empower 1000 women to let go of their past: self beliefs, negative thoughts, pain to create a life they desire… a life of happiness. 

LET US HEAR FROM YOU! 

What you would like to read? What expert advice would you like to hear? We have a fleet of experts to help answer your health questions, or to make your collaboration wish list come to life.

July 6, 2020

Work out right

On average, one third of your life is spent at work, and most of that time is on a chair (or sofa if you’re working from home!). So, here’s what our physiotherapist recommends:

Work Out Right

We’ve scoured the internet and found effective, safe and FREE workouts available now on YouTube and Instagram. Here’s our secret list

Home workouts:

Stef_fit

Pulse Studio

Meggangrubb

Bradleysimmonds

Krissycela

Lillysabri

Samiclarke

Chloe Ting

Heba Ali

Whitney Simmons

Karama Studios

Pulse Studio

Work Your Circle Right

According to David Burkus, you’re NOT the average of the 5 people you surround yourself with. You’re the average of all the people who surround you (highlighted this cuz it can be used on IG for the article ad), That’s why, we’ve created a set of easy mobility exercises for you to enjoy with your friends, parents or even your grandparents. 

7 Minute Spine Relaxation exerices
9 Minutes for Your Back and Glute Muscles

Here is a workout routine that you can follow. We cut it up if you want to do short focused exercises. Remember to STOP whenever you feel any pain, and if you have any injuries proceed with caution and follow your doctor’s instructions.

Part 1
7 Mins Spine and back. Perfect for anyone who works long hours on a desk or anyone who has a bad posture
Part 2
2 Min Abs. Learn to strengthen your core without hurting your back
Part 3
9 Mins to strengthen your back muscles
Part 4
10 Min shoulder exercises
Part 5
7 Mins to manage knee pain and strengthen your lower body
Part 6
2 Mins on arms

Let us help you! Meet the team and book an appointment now, by calling us on

+966126770001 Ext. 4107
+966 54 188 6991

LET US HEAR FROM YOU!

What you would like to read? What expert advice would you like to hear? We have a fleet of experts to help answer your health questions, or to make your collaboration wish list come to life.

June 22, 2020
Yoga 2020
May 20, 2020

Congratulate yourself.

You’ve worked hard this Ramadan. Allow yourself to enjoy a hearty breakfast with family and friends – even if it’s on video call! Forgive yourself for any unhealthy choices you made; what matters is that you pick yourself up and remember that you’re seeking a balanced lifestyle and not a race. 

Baby steps.

Change one thing at a time, don’t feel pressured to have a brand new lifestyle overnight. Try to adopt one new habit at a time.

Don’t skip meals.

Even if you decide to incorporate intermittent fasting to your regular routine, try to eat 3 meals a day with the right nutrients. For a more personalized meal plan, and a body analysis, call our nutritionist to help you decide on your caloric intake.

Probiotics.

Probiotic filled food will help take care of your gut health, make you feel less bloated and lighter. Foods like buttermilk, yogurt, pickles and any other fermented foods like miso or Kimchi.

Get a blood test.

Get a blood test. We recommend testing for vitamin D, B12, B9, and iron so you can better cope with any irritability, difficulty concentrating or to simply improve your overall immunity.  You can get a blood test, from the comfort of your couch, today, by setting an appointment for our nurse to visit you.

Ingredients

Eggplants

2 medium eggplants

Olive oil

Olive oil to brush

Garlic

3 garlic cloves, crushed

Parsley

1/3 cup chopped parsley

Paprika

1 tablespoon paprika

Cumin

3/4 teaspoon cumin

Chilli flakes

Chilli flakes to taste

Onion

1/2 white onion, finely chopped

Cherry Tomatoes

1/2 box of cherry tomatoes

Tomato can

1 can of whole tomatoes crushed

Sugar

1 tablespoon brown sugar

Lemon juice

2 tablespoon lemon juice + zest

Eggs

6 eggs

Feta / Olives

Feta, olives to serve

Salt and Pepper

Mint, parsley, green zaatar, cilantro, roughly chopped to serve

Instructions

Preheat the oven to 180°C. Line the baking tray with baking paper.

Slice the eggplant into 1cm thick rounds. Brush each side with olive oil placed in a single layer on the baking tray. Bake on both sides till golden.

Cut cherry tomatoes in half. Mix with olive oil, salt & pepper and bake on parchment paper with eggplants till browned.

Meanwhile, combine the garlic, parsley, paprika, cumin and chilli in a medium bowl.

Chop eggplant into smaller pieces (usually quarters works well) and combine with spice mix and grilled tomatoes.

In a large fry pan or cast-iron pan (something you would like to serve in) add a tablespoon of olive oil and the chopped onion, sautee for 3-4 minutes over low heat. Add the crushed tomatoes and simmer for 5 mins.

Add the eggplant mixture to the tomatoes in the pan. Stir to combine, and bring to a simmer.

Add the brown sugar, lemon juice.

Form small hollows in the mixture using a spoon, crack an egg into each. Scatter with crumbled feta and olives. Cover with a lid and cook for 5-7 minutes, or until the eggs are cooked to your liking. Keep an eye out – the eggs cook quickly.

Season with sea salt, pepper, and lemon zest. Top with roughly chopped herbs you have on hand. Serve with crusty bread or soft pita and olive oil.

April 30, 2020

Get a good night’s sleep

More sleep means less cortisol. This means improved metabolism, less skin breakouts, and a less cranky you.

Since social gatherings are prohibited during lock down, there is no excuse to stay up till dawn. Keeping a schedule will boost your mood and sleep will especially help you immune system – which is more important than ever during a pandemic.

Keep moving

Exercise is important regardless of the time of the year. However, fasting and maintaining social distancing can make the couch look tempting. That’s why you should set a regular and easy schedule rather than an ambitious one that causes you to burn out. Remember, slow and steady wins the race.

We know those Zoom meetings are long. That’s why our physiotherapists prepared 10 minute exercizes on our  Instagram page

Pain can stop us from working out, but that’s what physiotherapists are for. Listen to your body when it’s asking you to stop and seek professional help from a physiotherapist (+966126770001 ext. 2110)

Take advantage of all the online workouts. Low intensity workouts are highly effective for toning and even burning fat. Try lifting light weights, walking, yoga, or even stretching before Iftar. Check out Jeddah’s Pulse Studio and Beit Nat for some online videos. 

If you miss intense cardio to get your endorphins rushing, try out Arena’s online personal trainer programs. 

Stay mindful

Take it all in

We are living through tough times, so it is important to try and find a way to cope with what’s happening. Talk to a friend about how you’re feeling, start a gratitude journal, or start a journal to document what you are feeling at the moment. 

If you feel overwhelmed, don’t be shy to reach out to a professional therapist. They’re available online and can meet you from the comfort of your home (+966126770001 ext. 2110)

Meditate- Praying is the best form of meditation in Ramadan. Studies have shown us that meditation helps manage stress and anxiety, as well as help us sleep and focus, which will assist you in trying to manage your work hours while you’re fasting.

Stay social

Sellat alrahm. You may not be able to enjoy the annual iftar at your grandmother’s, but you can still ask her to teach you how to cook your favorite recipe on a Zoom video call.

Talk to your friends, just as if you are sitting there for suhoor with a cup of tea. You may not be physically there, but seeing them will help comfort you and remind you of a traditional ramadan evening.

Pray Jama’a with the people in your house. Even if the masjid is closed, you can still have the space for Ramadan practices, and most importantly the Saudi channel is still broadcasting Taraweeh from Al Masjid Al Nabawi and Al Masjid Al Haram.

Keep a schedule

Stay organized – Hours may go by slowly but days will fly by, which will be even more challenging during lockdown. Do your best to stay organized.

Stay consistent by setting an alarm for the same time every day.

Limit your working hours: try to stay focused for your work hours, and then if possible leave the work space when the work hours are done.

Designate different areas in your space for different tasks. Try to not work in your bed, try to not eat in your bed, and try to do fun activities after the work hours are over.

Take the time to work on yourself and discover the world from your couch

It goes without saying that ramadan is the perfect time for self discovery

Museums are offering free virtual tours, check out this guide for some of the best tours

Online classes are available so take the time to learn something new:

Cambridge Muslim College is offering online courses and lectures in honor of the month as well as discounted offers for some online classes.

Duolingo is a perfect App to learn or practice a new language. 

Master Class is for online courses taught by experts in their fields, from tennis pro Serena Williams or world famous chef Gordon Ramsey.

Be kind

Lock down restrictions might prohibit us from sharing food or sending out sadaqa, but that doesn’t mean we can’t share kindness

Start in the house. Our tempers are often tested during fasting hours, but think of the people in your house and think of how patient you should be with them. Yes, we are frustrated with being trapped with our families, but remember that you are blessed to have them around you and healthy communication is key.

Be kind to those who can’t fast. Many people are unable to fast due to chronic illnesses, pregnancy, age, or other issues, be kind to them, don’t offer any unwarranted advice, and remember them in your Dua’s.

Extending the kindness even when Ramadan and the lockdown is over: there are often many reports regarding the food wastes that happen in Ramadan due to many people’s generosity, but food is welcomed year round.

Most importantly, be kind to yourself. Don’t ever feel pressured to over perform during these times. It is stressful to everyone, just do your best and that is good enough.

Take care of your physical health and eat right

You really are what you eat. Since food has such a large impact on your mental health and well being, we’ve dedicated our next blog for food. Look for next week’s advice on how to eat right from our nutritionists, recipes, and more.

Surrender to God

Even after you do your best, remember that in the end if the day there are powers greater than us and all we can do is to trust and surrender to God. Remember that you are part of someting bigger than yourself and you will be one step further from your struggle.

Posted in Uncategorized
April 1, 2020

The WHO published an article on the 30th of March talking about the strain a pandemic can have on the health system –

The COVID-19 pandemic is straining health systems worldwide. The rapidly increasing demand on health facilities and health care workers threatens to leave some health systems overstretched and unable to operate effectively.

Previous outbreaks have demonstrated that when health systems are overwhelmed, mortality from vaccine-preventable and other treatable conditions can also increase dramatically. During the 2014-2015 Ebola outbreak, the increased number of deaths caused by measles, malaria, HIV/AIDS, and tuberculosis attributable to health system failures exceeded deaths from Ebola [1,2]

“The best defense against any outbreak is a strong health system,” stressed WHO Director-General Tedros Adhanom Ghebreyesus. “COVID-19 is revealing how fragile many of the world’s health systems and services are, forcing countries to make difficult choices on how to best meet the needs of their people.”

read more on: https://www.who.int/news-room/detail/30-03-2020-who-releases-guidelines-to-help-countries-maintain-essential-health-services-during-the-covid-19-pandemic