SMART Goals for Health and Wellness: The Importance of Vitamins and Omega 3

SMART Goals for Health and Wellness: The Importance of Vitamins and Omega 3

A healthy lifestyle is essential for our overall well-being, and setting SMART goals can help us achieve our desired outcomes in health and wellness. In addition to following a balanced diet and regular exercise, taking care of our vitamin intake is also crucial for optimal health. Here, we'll explore the importance of four key vitamins: Vitamin D, Omega 3, Vitamin B, and Vitamin C.

Vitamin D: Vitamin D is essential for strong bones, as it helps our bodies absorb calcium. It is also important for immune system function and may have protective effects against a range of health problems, including heart disease, diabetes, and certain cancers. A specific SMART goal for Vitamin D could be:

Specific: I want to maintain optimum Vitamin D levels in my body - to make sure I will not risk conditions that ruin my health and well-being.

Measurable: I will take a daily Vitamin D supplement and track my Vitamin D levels using a blood test every 3 months. 

Achievable: Taking a daily Vitamin D supplement is a realistic goal, based on my current diet and lifestyle. Vitabalans Vitamin D available on FITAMINAT can help me achieve this level.  Relevant: Increasing my Vitamin D intake is important for my overall health and well-being, as Vitamin D deficiency is common in many populations

Time-bound: The deadline for this goal is 6 months from now.

Omega 3: Omega 3 fatty acids are important for heart health, as they can help lower blood pressure and reduce the risk of heart disease. They are also important for brain health and may help with depression and anxiety. A specific SMART goal for Omega 3 could be:

Specific: I am young and do not want to get a heart condition!

Measurable: I will eat 2 portions of fatty fish per week, and track my Omega 3 levels using a blood test every 6 months. If needed I will supplement my diet with an Omega 3 Supplement.

Achievable: Eating fatty fish twice a week and supplementing through Bioglan Superfish Oil Supplement daily is a realistic goal, based on my current diet and lifestyle

Relevant: Increasing my Omega 3 intake is important for my overall health and well-being, as Omega 3 deficiency is common in many populations

Time-bound: The deadline for this goal is 1 year from now.

Vitamin B: Vitamin B is important for energy production and helps our bodies to function at their best. It is also important for mental health and can help with symptoms of depression and anxiety. A specific SMART goal for Vitamin B could be:

Specific: I want to be energetic and active throughout the day and night!

Measurable: I will take a daily Vitamin B complex supplement like the Vitabalans BMax, and track my energy levels and mental well-being every month

Achievable: Taking a daily dose of Vitabalans BMax is a realistic goal, based on my current diet and lifestyle

Relevant: Increasing my Vitamin B intake is important for my overall health and well-being, as Vitamin B deficiency is common in many populations

Time-bound: The deadline for this goal is 6 months from now.

Vitamin C: Vitamin C is important for immune system function, and may help protect against a range of health problems, including heart disease and certain cancers. It is also important for skin health and can help reduce the signs of aging. A specific SMART goal for Vitamin C could be:

Specific: I don’t want to fall sick with the flu at least till Eid!

Measurable: I will eat 2 portions of Vitamin C-rich fruits and vegetables every day along with the Bioglan Vitamin C 1000mg Effervescent, and track my skin health and overall well-being every month

Achievable: Eating 2 portions of Vitamin C-rich fruits and vegetables every day is a realistic goal and drinking the Bioglan Vitamin C Effervescent orange flavoured drink every day, based on my current diet and lifestyle

Relevant: Increasing my Vitamin C intake is important for my overall health and well-being, as Vitamin C is an essential nutrient for immune system function

Time-bound: The deadline for this goal is 3 months from now.

In conclusion, setting SMART goals for our health and wellness is a powerful tool for making positive changes in our lives. Incorporating vitamins into our goals can help us achieve optimal health and wellness. Vitamin D, Omega 3, Vitamin B, and Vitamin C are all essential vitamins that play important roles in our health, and making a conscious effort to increase our intake of these vitamins can have a significant impact on our overall well-being. Remember to make your goals specific, measurable, achievable, relevant, and time-bound, and track your progress along the way. With hard work and dedication, you can reach your health and wellness goals and live your best life. Always remember to consult your healthcare physician before introducing any new supplements.

13 Foods Rich in Vitamin C

13 Foods Rich in Vitamin C

We all wish that fresh foods could come with labels so that we know how much Vitamin C is present in them and how much we can take. There are several food sources that are rich in Vitamin C like citrus fruits, certain types of cherries and peppers, and fresh parsley.

Vitamin C, a water-soluble vitamin,  is found in many foods, particularly fruits and vegetables. Vitamin C functions as a powerful antioxidant in the body and plays important roles in building immunity, promoting neurotransmitter production, increasing collagen synthesis, and more. Consuming Vitamin C-rich foods in your diet may help reduce the risk of common health conditions like heart disease according to several published studies

There are documented scientific studies that Vitamin C is vital for collagen production, connective tissue health, and bone health. 

Similarly there are studies that demonstrate Vitamin C deficiency symptoms include higher susceptibility to infections, bleeding gums, frequent infections and bruising, poor wound healing, anemia, and scurvy.

Here is a list of Fruits and Vegetables that are rich in Vitamin C

  • Lemon - These are the powerhouse of Vitamin C, fibers, and antioxidants. Lemon may help in conditions of anemia, high heart disease, and cancer.
  • Guavas - This pink-fleshed fruit contains around 126 mg of Vitamin C, which helps to lower blood pressure as well as lower cholesterol levels.
  • Kiwi fruit - Vitamin C is loaded in Kiwi, the Vitamin C helps to reduce stress and improve immunity. It provides around 137 gm of Vitamin C, almost double the amount that is present in oranges.
  • Orange - Oranges may make a significant portion of dietary Vitamin C depending on the intake. It has anti-inflammatory and anti-cancer properties specifically that may battle skin cancer.
  • Papaya - Papaya is good for heart health and might even help protect against colon cancer, studies show. Papaya extract may also improve memory and has potent anti-inflammatory effects on your brain.
  • Tomato juice - Vitamin C present in natural Tomato Juice may help to improve heart health, and skin health.
  • Grapes and Grape juice - contain a powerful antioxidant necessary for connective tissue health.
  • Strawberry and Strawberry juice - contains a potent mix of Vitamin C. It also contains manganese, folate, and other antioxidants. Strawberries are high in anti may help to prevent diabetes, cancer, heart disease, etc.
  • Bell peppers - They are a rich source of Vitamin C, especially red bell peppers. It is recommended to eat them raw or roasted.
  • Broccoli - This may help lower your stress, increase immunity, and lower the risk of heart disease as well.
  • Kale - One cup of chopped kale provides around 80 mg of Vitamin C. Kale helps to reduce chronic inflammatory diseases according to an article
  • Brussels sprouts - Brussels sprouts are a rich source of Vitamin C, Vitamin K, Folic Acid, Fibers, Magnesium, and Potassium. They may improve bone strength and function according to the Association of Accredited Naturopathic Medical Colleges.
  • Cauliflower - contains a high amount of Vitamin C which is an antioxidant. It boosts immunity as well.

Always preferred to consume raw or mildly steamed vegetables and fruits instead of grilled or roasted ones as it retains most of the nutritional components in them. 

Vitamin C supplements  

Scientifically when the diet is not sufficiently rich in Vitamin C, it is proposed that Vitamin C can be supplemented orally or intravenously (IV) when higher doses are required in a few medical conditions or even for cosmetic procedures.

The recommended dietary allowance of Vitamin C is around 75 mg a day and 90 mg a day in men. Certain Vitamin C Supplements like the Bioglan Vitamin C effervescent give an excellent boost to Vitamin C levels by providing 1000 mg which is beneficial for increasing immunity and also the level of antioxidants in the blood.Vitabalans CMax 1000mg tablets are also a Lactose-Free, Sugar-Free, Gluten-Free and a Vegan option to choose from.  Until next week, stay fit with FITAMINAT.

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6 Back-to-School Health Tips for Parents

6 Back-to-School Health Tips for Parents

As the kids return to school after their winter breaks, parents need to be prepared to send their kids back to school. As the last session, seasons may have changed but we are still brimming with excitement about the rest of the school year! Let’s take a look at some much-needed precautions at school which could lead to infections and health tips to help kids stay well the rest of the session.

Here are six tips to help keep your children stay healthy and happy:

Early to Bed and Early to Rise

Early to Bed and Early to Rise

A good night’s sleep is pivotal for good health. A good night's sleep is important for both parents and there, especially at this busy time of the year. Back-to-school health depends on sound sleep habits and proper time to sleep. Adults need a full 7-8 hours of sleep in order to maintain good health. Children need more sleep than adults, this is mostly according to their age, ideally, a preschooler requires 10 - 13 hours of sleep. School-aged children need 9 - 11 hours of sleep and teens need 8 - 10 hours of sleep.

If your child has trouble falling asleep, there are several corrective measures you can take like limiting their screen time before bed. Studies show viewing electronic devices can interfere with the body’s ability to fall asleep. Making sure that all electronic devices are switched off at least 2 hours before your child’s bedtime. Include bedtime rituals that are relaxing like a warm bath and some cuddle time while you read them a story is a great way to unwind.


Maintain good hygiene

Maintain good hygiene

Thorough hand-washing throughout the day can’t be emphasized enough, especially when it's back-to-school time for the kids. Germs are lurking on every surface of the classroom and playground. It’s important to your child’s health to teach them to wash their hands after using the washroom, before lunch, and after recess. Make sure they carry hand sanitizer as well.

Sharing in ‘not’ caring at school for sure, hence emphasizing the importance of not sharing combs, brushes, hats, and hair accessories like headbands. Lice thrive among children and spread like wide fire among school kids. Check your child’s head each day and know the signs which include excessive head scratching and the appearance of grey or white “sesame seed” like particles (lice eggs) at the base of the hair near the root.

Stress Management

Stress Management

Stress isn’t good for anyone, especially for kids, and if not handled with the right tools, kids can suffer weakened immune systems, insomnia, and a whole host of other health issues. Back-to-school time can be daunting, especially if your child is attending a new school. Learn the signs to watch for in your kids when they are harboring stress. Encourage them to share their day with you and take the time to listen always. As tempting as it is for kids to get involved in extracurricular activities like sports, limit them to one activity, overscheduling activities can stress everyone out including parents.

Help your child develop healthy ways to channel their stress. Family activities like going for a walk together as a family, or draw with them, colouring in a coloring book, or playing catch outside in the garden. These are a few ways that can help them relax.

Maintaining a Healthy Diet

Maintaining a Healthy Diet

Begin your child’s day with a healthy breakfast for a healthy start. Yogurt, eggs, or a breakfast sandwich along with fruit or dry fruits ensures they start the day on a healthy note. For lunch, avoid fast foods, and also avoid prepackaged snacks and grab-n-go lunches. Even though its time consuming to make your child’s lunch, it’s far healthier for them. Add to their diets fruits, vegetables, whole grain bread or wraps, lean proteins, cheeses, and nuts. Finger foods like baby carrots, apple slices, and other easy-to-grab fruits like grapes, and melon chunks, can all be portioned ahead of time for easy lunch.

Make sure you have plenty of healthy snacks in hand for after school. Snack time is important as kids have worked up an appetite by then, and it’s often a long time between lunchtime and dinnertime. Healthy meals and snacks will go a long way in keeping your kid’s immune system strong and will promote overall health.

Physical Activity is a Must

Children between the ages of 6 to 17 should get at least one hour of moderate to vigorous activity every day to improve their fitness and increase their resistance to illness. According to the Centers for Disease ControlSchool aged children and adolescents should include 180 minutes (one hour, three times a week) of the following types of activities:

  • aerobic exercises - It improves their cardiovascular system (heart and lungs)
  • Jogging, playing soccer, swimming, and weight-bearing exercises - Strengthens their bones
  • Running, jumping rope, climbing stairs, dancing muscle-building exercises - Also strengthens the connective tissues (ligaments and tendons)
  • Sit-ups, push-ups, the use of elastic exercise bands, and plenty of stretching - Reduce the chance of injury

Supplement their Diet

Supplement their Diet

As they shift focus back to study mode and set goals for this session, be sure to spare a thought for your nutrition.  After all, to study well needs for them to be healthy as well. Taken together with the points mentioned above, supplements can give their body the support it needs to really thrive. Here are 4 supplements recommend for packing with you this school year.

  • Multivitamins - A packed multivitamin will bridge the gap between your diet and nutritional needs. Haliborange Multivitamins Softies are packed with vitamins and minerals essential for the development of kids.
  • Omega 3 -Omega 3 are essential fatty acids that your body can’t produce themselves, meaning you need to get them from food or supplements. Omega 3 plays a part in the health of your skin, eyes, heart, immunity, and importantly for school, and your brain. Bioglan Smartikids Brain Formula contains Omega 3, DHA, and APA which is perfect for kids.
  • Probiotics - You probably know probiotics support your digestion and help keep your digestive system healthy, but you may be surprised by knowing how important they are for your overall health and immunity. Haliborange Happy Tummies provides 1 billion live bacteria in delicious strawberry flavoured sofites to support the digestion of kids.
  • Vitamin D - Vitamin D plays an important role in the health of your brain, bones, mood, energy, and immune system. Bioglan Smartkids Vitamin D contains 10 micrograms of Vitamin D3 in a delicious orange flavoured vegan gummy

Back to school is always an exciting time for kids as well as parents. Always take advice from the health care provider before starting any new supplements. Enjoy the next school session by keeping healthy!

Rose Quartz - Everything you need to know!

Rose Quartz - Everything you need to know!

For centuries crystals have been used in cultures all over the world. They are used for providing healing, meditation, protection, and creative inspiration properties. 

Rose Quartz is the most popular crystal of them all. Evidence shows that Egyptian and Roman women used rose quartz face masks to clear their complexions and prevent wrinkles.

In current times, rose quartz is used as jewelry, for meditation, or as decoration in homes or office spaces. Rose quartz is a light pink stone that’s part of the quartz crystal family. There are deeper pink varieties of the stone sometimes called strawberry rose quartz.

Rose quartz is a mineral composed primarily of silicon dioxide molecules found across the United States, Australia, Brazil, Madagascar, South Africa, India, Sweden, and Germany.


Rose Quartz and its  Healing Properties

Rose quartz is best known as the stone of unconditional love or self-love. Rose quartz emits a strong vibration that promotes love, joy, and emotional healing. 

According to crystal healer and reiki master Keith Birch (owner of KSC Crystals) “Rose quartz is a powerful healing crystal”

Rose Quartz Scientific Evidence

Two international conferences in 1999 and 2001 show that any spiritual, emotional, or healing benefits experienced from crystals may be due to a placebo effect.

In the study, 80 volunteers were given booklets with directives on the sensations they might experience while holding crystals. Half of the participants were given genuine gemstones and the other half were given plastic fake lookalikes. It was found that the participants holding the fake crystals were just as likely to report sensations as those who had been the real crystals. Hence indicating that any benefits of rose quartz or other crystals could be a result of the placebo effect. 

Regardless of the findings, many people still use crystals as part of their healing practice.


Rose Quartz for Healing

Rose quartz is believed to have powerful healing qualities that may be beneficial both for physical and emotional health. Some say that t rose quartz can heal relationship problems,

promote mutual understanding, and promotes the attitude of compassion and kindness. It’s also believed can promote feelings of peace, calm, and self-love

Rose quartz is also believed to have benefits for physical health when worn or carried on your body. According to Birch “Rose quartz wards off negativity, and when carried on your person, helps to replace negative emotions with positive, returning the wearer to that place of pure love and balance.”

The Giada Rose Quartz Perfume Pendant keeps the rose quartz close to the heart and also carries the fragrance of your favourite perfume with you all day long. 


How to use Rose Quartz

  • Keep it under the Pillow - Birch suggests that placing rose quartz under your pillow will promote gentle dreams.

  • Keep it around the House - Having a Rose Quartz around the house will promote heart healing and also enhances compassion.

  • Beauty Routine - Giada Rose Quartz Face Rollers promote skin tightening, and skin brightening, it also promotes relaxation during and after the skin routine.

  • Rose Quartz for Self Love 

    According to Forbes, Dr. Kim known as the “master healer” promotes unconditional love. According to her, it helps to align all the chakras of the body and helps energetically attune to all other crystals.


    Q&A about Rose Quartz

    Where can I buy Rose Quartz Face Rollers and Pendants?

    FITAMINAT sells genuine Rose Quartz Face Rollers and Rose Quartz Giada Perfume Pendants. Certified quality Rose Quartz makes a great gift for yourself and your loved ones. 


    How much time does it take for it to work?

    Healing with crystals isn’t an exact art, nor is it a silver bullet. Having said that, it is believed that the power of your intention and desire has an effect on how well your Rose Quartz will work.

    It’s also believed that the energy of crystals reaches beyond time and space. Hence it is impossible to put a timeline on crystal healing.

    Rose quartz is known to have healing properties and is the stone of unconditional love. It is known to promote vibrations of self-love. Make 2023 the year of self-love with 365 days of wisdom, inspiration, and self-healing to help you guide on your quest to love yourself. Make Giada a part of your journey and discover the power of self-love with FITAMINAT.

    6 New Year’s Beauty Resolutions

    6 New Year’s Beauty Resolutions

    A new year, a new beginning, and a new you! Beauty is in the eyes of the beholder and here is how you make them behold the beauty in 2023. Here are 6 beauty habits to adapt to so you can take better care of yourself and feel awesome every day!

    Facial Gymnastics

    The best way to glowing, healthy skin is through stimulating blood circulation and toning the facial muscles, using a facial roller aims to restore suppleness and firmness to the skin, brighten the complexion and prevent the signs of aging. The Giada Rose Quartz Face Roller is perfect to increase circulation in the face and is made of Rose Quartz which is the stone for Self Love! Perfect for 2023

    For best results, treat yourself to a 10 to 15-minute self-love session every day. The bigger side of the roller is for the face, and the smaller side is for around the lips and under the eyes. You can repeat sequences of facial movements to target certain areas. 

    Always Wash Makeup off before Bed

    Sleeping with makeup on acts as a catalyst to making your skin oily and clogging it making it more susceptible to acne and even wrinkles. It's important to cleanse the skin, especially before bed to ensure all the makeup is removed. The perfect skincare routine starts with cleaning. An oil-based cleanser like the Skin1004 Madagascar Centella Light Cleansing Oil is a perfect addition to cleanse the makeup along with any accumulated dust and pollutants residues on the skin. 
    The second step is to add a foaming cleanser like the Skin1004 Madagascar Centella Ampoule Foam to completely cleanse the skin. It's a good idea to wash the foam with warm water to ensure the complete removal of makeup and wipe with a soft towel or tissue.

    Wash Your Hair More

    Since the start of the pandemic, we may be washing our hands more but it seems the last couple of years have taken their toll on our hair with so many of us washing our hair less often.
    Experts suggest that no matter what the hair texture, you should never leave more than two to three days between shampoos. Prolonging hair wash affects the scalp and what's bad for the scalp is bad for the hair. Hair-like skin contains thousands of sweat and oil glands, sheds dead skin cells, and is exposed to the same environmental pollution as the skin on your face. FITAMINAT has a range of amazing hair care products perfect for this purpose. Head over to the hair care section and pick your favourite shampoo and conditioner.

    Drink Water Often

    We all know that drinking water is good for us but we all forget to stay hydrated enough.  Staying hydrated is important for your health and also for the health of the skinl. Sometimes it is difficult to remember, to help you remember better carry a refillable water bottle like that of FITAMINAT, It is free with every order above 200 AED.
    You may even flavor the water with some fruit or cucumber to make it a little more enticing or even make an immunity-boosting drink with the Sambucol Effervescent.

    Wear Sunscreen

    It’s a known fact that sun damage is the main cause of visible signs of aging. UV rays are everywhere, they penetrate through clouds even on the gloomiest of days. So, if you add anything to your beauty routine this year there has to be an inclusion of SPF every single day.

    Mineral-based sunscreens are the usual preference because they usually last longer and do not irritate the skin and eyes. However, chemical-based sunscreens are better when worn along with makeup.

    Clean your Beauty Tools Often

    Lastly, and perhaps the most difficult bit for most of us, is keeping our tools of beauty clean. Makeup brushes that are used on a daily basis should be washed at least 1-2 times a week. Makeup sponges should be washed with a cleaning solution after every single use. If left unattended, these tools are breeding grounds for bacteria and can cause major breakouts.
    If you forget, set up a reminder on your phone and make it a goal to wash your beauty tools more regularly in 2023.
    Before we enter 2023, let's move towards a more organised beauty routine to have healthy skin throughout the yea