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Mona Mourad Health Coach, Dubai (2025)

24/12/2023

Connecting with trusted friends help you in celebrating the good times and provide support during bad times.
Trusted friends prevent isolation and loneliness. “Friendship is not about who you’ve known the longest. It’s about who walked into your life, said “I’m here for you” and proved it. So choose wisely and spend quality time with people who really care about you, people who are genuinely interested in you and not judging you. Stay blessed and surrounded by people that deserve your company ❤️

14/11/2023

Ever feel like understanding nutrition is like trying to solve a complex mystery? You're not alone. With so many diets, trends, and advice out there, it can be challenging to figure out what's best for our unique needs.

But here's some good news: there's a straightforward visual tool that can be a game-changer for those looking to create balanced meals. It's a practical approach that simplifies the intricacies of nutrition into an easy-to-follow format.

So, let's get into the details of how to craft the perfect plate:

Veggies (50% of your plate):
• Why? They're packed with vitamins, minerals, and fiber, supporting everything from immunity to digestion.
• Top Picks: Leafy greens, broccoli, bell peppers, and zucchini. Rotate colors for a spectrum of nutrients.
• Tip: Opt for steamed, grilled, or raw to retain maximum nutrition.

Protein (25% of your plate):
• Why? Proteins are essential for muscle repair, hormonal balance, and cellular function.
• Top Picks: Lean meats, fish, tofu, tempeh, and legumes. Remember, variety is essential.
• Tip: Spice things up! Use herbs and spices not only for flavor but also for their myriad of health benefits.

Carbohydrates (20% of your plate):
• Why? They're our body's primary energy source and vital for brain function.
• Top Picks: Quinoa, brown rice, sweet potatoes, whole grain bread, or pasta.
• Tip: Focus on whole, unprocessed carbs for sustained energy and minimized blood sugar spikes.

Healthy Fats (5% of your plate):
• Why? Fats support cellular structure, brain health, and the absorption of fat-soluble vitamins.
• Top Picks: Avocado slices, a sprinkle of seeds, olive drizzles, or nuts.
• Tip: Not all fats are created equal. Prioritize unsaturated fats and be mindful of portion sizes.

Crafting Your Plate: Start by visualizing a clock. Your veggies take up from 12 to 6, proteins from 6 to 9, carbs from 9 to 12, and sprinkle those healthy fats on top.

Balanced nutrition is more than just counting calories. It's about ensuring your body gets the diverse nutrients needed to thrive. 💪🏼 ❤️

13/11/2023

Consider this: eating isn't just about quelling hunger; it's an opportunity to fuel our body with the nutrients it needs to thrive.

By shifting our mindset from "eating because I'm hungry" to "eating for my health," we prioritize the quality and nutritional value of the food we consume.

This proactive stance can be the difference between choosing a quick, processed snack and a balanced, nutrient-rich meal.

It's about respecting our body's needs and optimizing its function.

When we view food as medicine and sustenance, we support our physical well-being and enhance our mental clarity, energy levels, and overall vitality.

So next time it's mealtime, reframe your thought process to eating for fuel and see what shifts come with it.
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12/11/2023

Have you ever noticed that your food can impact your mood and mental state?

One of the most significant ways food can impact our mood is through its effect on blood sugar levels. When we eat foods high in sugar and refined carbohydrates, our blood sugar levels spike, and we may experience a surge of energy and a sense of euphoria. However, this feeling is often short-lived, and soon after, our blood sugar levels drop, leading to a crash that can leave us tired, irritable, and moody.

In contrast, consuming complex carbohydrates like whole grains, fruits, and vegetables can provide a more stable and sustained energy source, leading to a more stable mood.

In addition to the impact on our physical health, food can also have a psychological effect on our mood. Many people turn to comfort foods when they are feeling down. However, relying too heavily on comfort foods can lead to a cycle of emotional eating, which we want to be mindful of avoiding.

The food we eat can significantly impact our mood and mental state. By consuming a diet rich in complex carbohydrates, fiber, and nutrients, we can help stabilize our blood sugar levels, promote a healthy gut microbiome, and support our mental and emotional well-being. While it may be tempting to turn to comfort foods when feeling down, it's important to be mindful of our eating habits and make choices that support our overall health and happiness. 💪🏼 ❤️

11/11/2023

Simplifying how you eat can help you make better food choices, reduce stress, and improve your overall quality of life.

Here are some tips on how to simplify how you eat:

1) Planning your meals for the week can help you make healthier choices and reduce stress during mealtime.

2) Focus on simple, whole ingredients that can be prepared in various ways. This will help you avoid the added sugars, preservatives, and unhealthy fats in many processed foods.

3) Spend some time each week preparing meals in advance that can be easily reheated or eaten cold. This will save you time and energy during busy weekdays.

4) Have healthy snacks like cut-up vegetables, fruit, or nuts on hand when you need a quick and easy snack.

5) Choose simple cooking methods like grilling, roasting, or sautéing to make your meals.

6) One-pot meals like stews or soups are easy to prepare, require minimal cleanup, and can be reheated for leftovers.

You can make healthier choices and reduce stress during mealtime by simplifying your eating. Start by implementing one or two of these tips into your routine and gradually build on them until they become a part of your daily habits. Remember, eating healthy doesn't have to be complicated – it can be simple and enjoyable!
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14/09/2023

Simple Healthy Habit #8

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13/09/2023

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12/09/2023

Feeling like your mind is running a marathon?

A busy mind can lead to stress and anxiety.

Here are some tips to help you regain control and feel calm amidst the mental chaos.

Mindfulness: The practice of being fully present can help you focus on one thing at a time, reducing mental clutter.
Try mindfulness meditation or take a few moments each day to focus on your surroundings or breath.

Journaling: Writing down your thoughts can help you process them and reduce their power over you.
Try a daily 'brain dump' where you jot down everything that's on your mind.

Physical Activity: Regular exercise is not only good for your body, but it's also a powerful tool for mental health. It can help clear your mind and reduce stress.

Healthy Boundaries: Learn to say no. Overcommitting can contribute to a busy mind. Protect your mental space by setting boundaries.

Break Time: Make sure to take regular breaks throughout your day to relax and recharge.
Even a 5-minute break can help reset your mind.

Sleep: Never underestimate the power of a good night's sleep for mental health. Aim for 7-9 hours a night to help your mind rest and reset.

Remember, everyone has busy days, and having a lot on your mind is normal.
But by practicing these techniques, you can gain control of your busy mind and find a greater sense of peace.

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11/09/2023

As families transition from summer break to school schedules, it's essential to prioritize health and well-being to ensure a successful school year. Here are a few health tips to help your kids kick off the school year right without overwhelm.

Balanced Nutrition: Start the day with a nutritious breakfast to fuel their mind and body. Pack healthy snacks and lunches with fruits, veggies, lean proteins, and whole grains. Remember to keep them hydrated with plenty of water.

Regular Sleep: Establish a consistent sleep routine. Adequate sleep is crucial for concentration, learning, and overall health. Aim for 9-11 hours for younger children and 8-10 hours for teens.

Physical Activity: Encourage daily exercise to keep them active and healthy. Physical activity is vital for physical and mental health, whether it's a sport, bike ride, or just playing in the park.

Mental Wellness: This can be a stressful time. Encourage open communication about their feelings. Teach them relaxation techniques like deep breathing and help them manage their time effectively to avoid overwhelm.

Hygiene: Teach them the importance of good hygiene practices like regular hand washing to prevent the spread of germs.

Remember, the key to a successful school year is balance. Encouraging healthy habits now will set them up for a lifetime of well-being. 💪🏼 ❤️

25/07/2023

Proud of myself, though I’m not doing much but it was a great experience & I’ve learned a lot & I’m still learning. ❤️

This badge designates that its holder has graduated from Integrative Nutrition's Health Coach Training Program. They have demonstrated an ability to understand and utilize a wide range of dietary and nutrition theories, as well as develop business and coaching skills to practice in a variety of settings. They have been trained to educate and guide clients to make behavioral changes resulting in improved nutrition, dietary habits, and physical ability and overall greater health and wellness.

22/07/2023

Healthy fats are essential for our bodies to function properly, and they don't have to be avoided. Let's embrace these nutritious fats and learn where to find them.

💪🏼 💯 ❤️

16/07/2023

Have you ever considered much sugar you're consuming daily?

While a dash of sugar in your morning coffee may seem harmless, the hidden sugars in our foods can add up quickly.

So, how can you reduce your added sugar intake?

The first step is to become a label reader. Check the nutrition labels on your foods and look for added sugars. Common names for added sugars include corn syrup, dextrose, fructose, and high fructose corn syrup.

Limit the number of foods you eat that contain these added sugars.

Opt for whole foods as much as possible. These foods are naturally low in added sugars and healthier for your diet.

Finally, be mindful of the drinks you consume. Sugary beverages like soda, sports drinks, and fruit juices are some of the diet's most significant sources of added sugars.

Prioritize drinking water, and if you tire of plain water, try fun ways to dress it up, like infusing it with your favorite fruits and herbs. Check previous posts for infused water recipes 😊

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13/07/2023

As we age, our bodies can become increasingly vulnerable to various metabolic stressors.

Metabolic stressors disrupt the body's metabolic processes and can lead to aging and various health problems.

Chronic inflammation is a significant contributor to aging.

To reduce chronic inflammation, eating a healthy diet rich in anti-inflammatory foods like fruits, vegetables, and whole grains and avoiding processed foods and sugar is essential.

Oxidative stress is caused by an imbalance between the production of free radicals and the body's ability to neutralize them. This can lead to cellular damage and aging. To reduce oxidative stress, eating a diet rich in antioxidants, such as fruits, vegetables, and nuts, and avoiding environmental pollutants is important.

To reduce the impact of chronic stress, it's essential to manage stress levels through exercise, relaxation techniques, and stress-management strategies.

By reducing the impact of these everyday metabolic stressors, you can help maintain good health, reduce the risk of age-related illnesses, and lead a healthier life.
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12/07/2023

Stay hydrated and add a touch of flavor to your water with these refreshing and healthy infusion ideas.

Cucumber & Mint: Combine cucumber slices and fresh mint leaves for a cool, refreshing water infusion that's perfect for hot days.

Strawberry & Basil: Muddle fresh strawberries and basil leaves for a unique and fruity, delicious, and refreshing twist.

Lemon & Ginger: Add lemon slices and freshly grated ginger to your water for a zesty infusion that aids digestion and boosts your immune system.

Watermelon & Rosemary: Pair watermelon chunks with a sprig of rosemary for a sweet and aromatic water infusion, perfect for summertime sipping.

Orange & Blueberry: Combine orange slices and fresh blueberries for a burst of vitamin C and antioxidants in a vibrant and tasty infusion.

Pineapple & Jalapeño: Add pineapple chunks and thinly sliced jalapeño to your water for a sweet and spicy twist. It's a unique flavor combo that'll keep you reaching for your water bottle.

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11/07/2023

Salads are a staple of any healthy diet, but not all salads are created equal.

Knowing where to start can be challenging with so many ingredients and dressings options.

Here's a formula for the perfect salad:

Choose a variety of greens as the base of your salad.

A mix of lettuce, spinach, and kale will provide a good balance of flavor and nutrients.

The greens should make up the bulk of your salad, so use enough to feel satisfied.

A mixture isn't required, but it gives a unique twist to the typical salad and gives a great base to your meal.

Crunch is an essential part of a great salad. Add ingredients such as carrots, cucumbers, and bell peppers for crunch and flavor.

Protein is essential for keeping you full and satisfied.

Add ingredients such as chicken, salmon, tofu, or legumes for added protein.

Healthy fats are essential for a well-rounded salad. Add ingredients like avocado, nuts, olive oil, or seeds for added healthy fats. These ingredients will also add flavor and texture to your salad.

The right dressing can make or break a salad. Consider using a simple vinaigrette made with olive oil and vinegar or a creamy dressing made with yogurt or avocado. Whichever dressing you choose, make sure it complements the flavors of your salad ingredients.

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10/07/2023

Healthy Habits 😊 💪🏼 ❤️

09/07/2023

Maintaining a healthy lifestyle requires balance and discipline.

Getting the right balance can be challenging, but it is possible to create habits that make creating more balance easier.

Start by thinking about short- and long-term goals for your life and build each goal into an achievable plan.

For example, create daily reminders to be more physically active, but also plan one day a week for a restful activity.

To stay disciplined around eating, plan meals in advance, as this reduces the likelihood of making unhealthy choices at the last minute.

Setting alarms on your phone or other device helps you keep track of your progress in achieving these goals and adjust when needed over time.

Remember that incorporating balance into your life will help keep you healthy while bringing peace and joy in knowing you’re mindfully taking care of yourself.

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08/07/2023

Growing your food can be a rewarding experience, but what if you don't have a garden? There are plenty of foods you can grow indoors without any outdoor space.

Microgreens are young greens that are grown from seeds. They are packed with flavor and nutrients and can be used in various dishes. You need a sunny windowsill, some soil, and a shallow container to grow microgreens. Scatter the seeds on the soil and keep them moist. In a matter of days, you'll have fresh microgreens to enjoy.

Scallions are an excellent option for windowsill gardening because they regrow after being harvested. Plant the roots in a shallow container filled with soil and keep the soil moist.

Herbs are another great option for indoor growing. They add flavor to your cooking and have many health benefits. Most herbs are easy to grow indoors and can be grown in pots or containers.

Radishes are another quick-growing option that can be harvested in just a few weeks. They do well in shallow containers and require minimal care.

Whether you're a seasoned gardener or just starting, these indoor food options are perfect for anyone looking to grow their food.

💪🏼 ❤️

Mona Mourad Health Coach