• Within first 2-3 minutes of waking up, only if there is an interval of 45min. between waking up and azan. For presehri you need to sleep at night otherwise take sehri directly and skip the pre-sehri. If you are following SLP take pre-breakfast as pre-sehri otherwise select from
the SLP adult food plan. Choose four options and take one option a day and follow a rotational pattern. If you wake up one hour before, then 30 minutes after first pre sehri take yogurt or lasi and 5 to 10 minutes later sehri can be eaten. If you do not sleep then skip first pre sehri and start from water and yogurt.
• Water intake is before sehri, therefore you can take 2-4 glasses between pre-sehri and sehri.
• Tea can be taken 5-10 minutes before taking sehri meal


• Do not take bakar khani, pheoni, pratha in sehri. Take roti or whole wheat bread with egg, kabab, potato cutlets or bhujia, cheese, butter, honey, salan or yogurton a four days rotational plan. Aloo ka pratha is better than the plain pratha, it can be taken only twice a week.
If you do not feel like eating heavy meal, you can opt between wheat daliya, milk shake, yogurt shake, yogurt and shaker but do take a very fulfilling sehri.
• Few sips of green Tea with little shaker after the sehri.
• Patients with various ailments can take the medicines after food with little water.


Avoid white flour products and do not mix sweet and salty foods together.
• If break your fast with sweet foods like dates, fruit chat, milk drinks, juices, lasi, shakes, cold coffee or lemonade then take your salty snacks or dinner after 30-60 minutes. Water or tea has to be taken before dinner. Take salty aftari with your dinner or break your fast with salty foods like pakorey, chana chat, dahi barey but no dates and drinks. Now fruits or desserts will come three and half hours after the dinner.
• Do not skip dinner because eleven months you body is in a habit of taking dinner. If you want to enjoy aftar parties only two days a week skip dinner and take a heavy aftari (pakorey, chana chat, dahibarey, kababs, cutlets, chicken, sandwiches, noodles or pasta).
• Frying should be in the mustard oil or desi ghee


Routine meal which means roti or fried rice with salan, yogurt and kachumar and then little green tea with shakar.


If awake for 3-4 hours after the dinner then can take warm milk with shakar, mix fruits, dessert or mix nuts before sleep.


You have to manage about 12-16 glasses of water in summer and about 10-12 in winter, and avoid taking water with or after the meals

Lifestyle Medicine Experts Videos

Happiness Leads to Whole Health

Dr. Shagufta Feroz giving a presentation at the University of Arizona on 12th February 2019.

Dr. Shagufta Feroz Presenting at University of Arizona

Mr Stephan

Mr. Stephan is executive director of American Board of Lifestyle Medicine ABLM and International Certification in Lifestyle Medicine.

A Lifestyle Medicine celebrity from London, Ontario Canada

Lifestyle Medicine Practitioner

Medical Student from Poland

Dr Edward from Harvard Medical School

Conference Venue

Lifestyle Medicine Expert

Weight Management

How to Lose Weight

If you want how to lose weight then the best technique is to burn more calories of you and take less calories. Most of the quick mode diet plans and short term diets won’t be effective for the weight loss. The interested tips on our platform will surely help you to lose your weight if you want to lose few of your pounds. You will be able to lose your weight in quick intervals by using our weight loss diet. Some people keep diaries of their eating and note down their eating of daily routines on their notes. They do that to shorten their eating to some extent and this is the effective and successful habit of losing weight, according to some studies. Those who do not keep the records of their eating are not so much successful in losing weight than those who keep their diet on notes. In North Carolina, a university study has found that people are losing weight from alcohol and fat of 115 calories almost in a weekend day. It means alcohol is useful to lose weight according to the study of university of North Carolina. Now you can work out for weekends and how to lose weight effectively. With the help of dressings, drinks, condiments, snacks and spreads you can lose belly fat and cut out your calories effectively. These diets can surely make difference between weight gain and loss. Don’t miss these tricks of how to lose weight. With the help of these effective tips on the platform of picchls you will be able to know that how to lose weight fast.

Weight Management Geo Pakistan Morning Show (16 Octobar 2012)

Weight Management Geo Pakistan Morning Show (Part 1)

Weight Management Geo Pakistan Morning Show (Part 2)

Weight Management Geo Pakistan Morning Show (Part 3)

How to lose weight (21st April Program on Geo Tez)

Weight Losing Tips

In the daily routine eating of yours, add 10 percent more in that. Let’s say of you are consuming your 1700 calories in a day but still not able to lose weight then add up another 170 calories in your diet. There is very much chances of reducing your weight with the help of these effective weight loss tips. According to the diet plans given on our website, make your eating habit like that if you want to lose weight in short intervals. A cup of coffee has very much calories in it than your thinking. After having your breakfast, drink more water till the lunch. Instead of having juices or soda, your main focus should be on drinking more water it will be more effective for you. With the help of the soft drinks, a very much of the Americans happens to lose their weight of 245 calories a day. Lessen your habits of watching TV. A study has found out that the more you watch Television, the more you ate or lay down. It will be effective for you how to lose weight if you adopt this tip of losing weight.

Thought/Stress Management

Stress Management and its Techniques

Basically, the tolerance of stress vary from human to human. Suppose, there is a bad news and 50 people are watching that news, then the stress level of that news bounces back from 30 out of 50 people bodies. The stress level of that news will be temporary and gone after few minutes. If we talk about another category then it’s the category of sensitive people. Every type of stress has its deep effect on the bodies of such people and causes lots of chronic diseases. There are many people who get stressed after watching talk shows on national issues. But the majority of stress affected people have got stress from domestic issues. People get deep stress from their domestic issues, we can call it as environmental stress. Environmental stress is considered as one of the main causes of stress. First of all, we should be aware of that either we are suffering from stress or not. Majority of the people are always denying that they are suffering from mind stress. There are few stress symptoms which indicates that one is suffering from stress or not and how can stress management.

Thought/Stress Management Geo Shaan Say By Geo News (6th November 2012-Part 1)

Thought/Stress Management Geo Shaan Say By Geo News (6th November 2012-Part 2)

Signs of Stress

  • Feeling anxiety in your behavior.
  • If you feel that no one is paying attention on your suggestions.
  • If your whole body always gets in depression or pain, it means you are stressed.
  • If you are feeling difficulty in getting your sleep and it takes hours to fall asleep, then you are stress.
  • A mind is stressed which takes hours to switch off (fall asleep).
  • Stressed people while eating are thinking something else, their concentration is not on their food.
  • The stressed people can eat every type of food, as they got tasteless due to lots of stress on their minds.

How to Reduce Stress

There are stress management techniques for the people suffering from stress. Practice these techniques of stress management on daily basis will surely help you in getting rid of anxiety. Meditation changes the neural pathways of your brain and makes your brain free from stress. There is simple method to do meditation, you have to sit up straight and focus on one thing which gives pleasure to your mind. Feel that you love yourself so much and focus on that. Take deep breathes by sitting up straight and take your hand on your belly. Inhale the breathe through your nose and feel that breathe in your abdomen and then take it to the top of your head. Deep breathing is one of the effective stress management techniques and it also slow down your heart rate and lowers your blood pressure. The best way to get rid your stress is to adopt these techniques of stress management in your daily routine. This will surely prove helpful for you in removing stress from your mind.

Preventive Health/Winter

Preventive Health And Winter Food

In the cold season of winter, everyone admire the foods which will kept them hot and warming. Talking about the North African dish Harissa-spiced Cassoulet, it is the dish made by the famous chef Gavin Keysen’s. He quoted about his nod that “I want to show the people new flavors but in a similar fashion”. This casserole is very easy to cook and will be very tasty that your whole family will appreciate it very much. Winter foods are the comfort foods which will help you to get relax and warm in cold season of winter. In such dropping temperature, it’s better to go to the kitchen and cook warming and hearty foods.

What To Eat in Winter/Winter Foods

We are here to give you some information about winter comfort foods. The combination of chicken and wild rice casserole will be great and wonderful in the cold season. It includes fresh herbs, aromatic mushroom gravy and tender Swiss chard. It would be perfect dish in the winters to get you warm. Creamed spinach with fried cheese curds would be yummy and very much in the cards of everyone to cook in winters. In Minnesota, this creamed spinach and cheese curds dish would be very admiring and appreciated a lot. The restaurants there have always included this dish in their winter menu. They receive plenty of orders in the whole winter of that single dish. Roosted mushrooms is another amazing dish of winter, so we suggest you to roast mushrooms with red wine butter instead of just cooking it in a skillet. It will be the perfect winter food for you.

Preventive Health/Winter Geo Shan Se Program | Dr Shagufta Feroz (Part 1)

Preventive Health/Winter Geo Shan Se Program | Dr Shagufta Feroz (Part 2)

Preventive Health and Weather Changing 14th April Program

Preventive Health/Winter Geo Tez Program (31st Octobar 2013) Part 1

Preventive Health/Winter Geo Tez Program (31st Octobar 2013) Part 2

Preventive Health/Winter 5 September 2013 Program on Geo Tez (Part 1)

Preventive Health/Winter 5 September 2013 Program on Geo Tez (Part 2)

Preventive Health/Winter Geo Tez Program (7th November 2013) Part 1

Preventive Health/Winter Geo Tez Program (7th November 2013) Part 2

Preventive Health/Winter Geo Tez Program (5 December 2013) Part 1

Preventive Health/Winter Geo Tez Program (5 December 2013) Part 2

Preventive Health/Winter Preventive Health 12 December 2013 (Part1)

Preventive Health/Winter Preventive Health 12 December 2013 (Part2)