Alya Alhamad Health Coach & Personal Development

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15/02/2026

Recipe for salad:
- Add thinly sliced purple cabbage, red pepper, cucumber, carrot, and edamame to a bowl.
- Make your vermicelli rice noodles, let cool, and add to bowl.
- You can add coriander to this recipe if you like it (I hate coriander.)
- Add some chopped peanuts and spring onions.
- Add black and white sesame seeds if you have them.

Dressing:
- sesame oil
- 1 lemon
- tamari gf soy sauce
- grated ginger
- 2 cloves of garlic & garlic powder
- black pepper
- peanut butter
- rice vinegar

Chicken satay:
- marinate chicken breast strips in tamari, lemon, garlic, ginger, sesame oil and black pepper for at least 30-60 mins (I did mine today for 3-4 hrs).
- then add to a hot pan and cook on medium high heat for about 20 mins. Keep an eye on it so you don’t overcook it, but also cut a piece before you serve to ensure it’s fully cooked through.

Enjoy!
P.S. This recipe is also great with organic tofu on the side or in the salad if you’d like to have it vegan. Or last week we made this exact satay recipe but with cubed grass-fed beef tenderloin instead. So good.

Any questions ask them below! ⬇️ 🫶🏼

Inspired by

Most people assume they’re not achieving their goals because they lack willpower. In reality, the issue is usually struc...
14/02/2026

Most people assume they’re not achieving their goals because they lack willpower. In reality, the issue is usually structural, not personal. When your schedule is overloaded, your sleep is compromised, and your environment makes the unhealthy choice the easiest one, no amount of motivation will sustainably override that.

Health becomes consistent when it’s supported by design—realistic routines, accessible food options, boundaries, movement you enjoy, and recovery built into the week. Discipline is a short-term tool, not always a sustainable one.

In the book “Willpower Doesn’t Work”, argues that willpower is also an unreliable tool and that environment shapes behavior far more powerfully than grit. Likewise, in the book “Atomic Habits”, highlights how small, consistent actions—made obvious, easy, and satisfying—reshape our lifestyle design and even our identity over time.

When your routines are realistic, enjoyable, and built into your lifestyle, healthy behaviors stop requiring constant discipline and willpower. With consistency and thoughtful design, they don’t feel forced—they happen organically. ✌🏼💘

13/02/2026

What do you think about this? Does it make sense? Can you resonate?

Dr. Ed Hardy wrote a book “Willpower Doesn’t Work” and I’ve taken a lot of lessons from that book and incorporated it into my health coaching practice.

In my experience both personally and professionally, perfectionism and over-restriction harms our goals more than it sustains them. Also… having food in a celebratory way is a wonderful thing! Some cake on your birthday or at a wedding is absolutely soul-food! Enjoy it and be happy and as long as it’s in moderation don’t worry too much about it ✌🏼✨♥️

09/02/2026

Here are some of my tips:

1. Incorporate sweetness into your meal with healthy sugars.
2. Don’t restrict carbs.
3. Fiber focused diet.
4. Exposure yourself to healthier option.
Bonus - enjoy your favourite desserts with the 80/20 rule.

What do you think? What would you add?

Every. Single. Time.If your health goals seem difficult to achieve, or you have to give it your “all or nothing” - I wou...
09/02/2026

Every. Single. Time.

If your health goals seem difficult to achieve, or you have to give it your “all or nothing” - I would recommend making your daily goals a little more bite sized so they’re sustainable for you. Being consistent with your habits so you can stick to them over a longer period of time is way more important than “being good” for two weeks and then quitting completely and being fed up by your efforts. Low and slow beats high and fast any day if you want to see results ✌🏼🌟

07/02/2026

Understanding how to leverage social norms for environmental conservation with .brock_ . Hope you listen until the end where he shares an example experiment to illustrate how easily our behaviour could be manipulated or influenced. Tune into the full episode link in bio ✨🎤

——

Dr. Brock Bergseth is an award-winning marine biologist and conservation psychologist, who has been using human behavioural science to bolster conservation outcomes for the past 13 years. His work has been published in more than 25 articles in high impact scientific journals, been cited more than 1000 times, and reached more than 6 million people in online, TV, radio and print media.

His work has informed changes in policies and practices in world heritage listed protected areas, informed bilateral government agreements for reducing roving banditry and illegal fishing in the worlds oceans, and advised communication strategies of numerous non governmental conservation organisations. Put simply, he repurposes tools and tactics used in PR, marketing, and advertising, to drive conservation behaviours and change the way we think about our impacts on the natural world.

Everything shifted when I stopped chasing weight loss and started focusing on health gain—better energy, stronger routin...
25/01/2026

Everything shifted when I stopped chasing weight loss and started focusing on health gain—better energy, stronger routines, improved sleep, and consistent nourishment.

Ironically, that’s also when weight loss became more sustainable. Without extremes, restrictions, or burnout.

When health is the priority, body composition becomes a byproduct—not a battle.

Research consistently shows that behaviors like resistance training, protein intake, sleep quality, and stress regulation improve metabolic health, hormone balance, and insulin sensitivity.

Sustainable habits create sustainable results.

If you’re tired of starting over, comment “HABITS” or DM me to learn how to build a health-first approach that actually lasts! ✌🏼♥️✨

23/01/2026

In this episode .brock_ explains what a Conservation Psychologist is, and why it’s so important to leverage behavioural sciences when thinking about our environmental crisis. This is a “part 2” conversation since I’ve already had Brock on the podcast before where he mostly discussed his experience as a Marine Biologist. Since he wears two hats, I thought it would be fitting to have him on again to share with audiences the type of social science research work he does too. I hope you tune into the full episode, link in bio 🎤✨

——

Dr. Brock Bergseth is an award-winning marine biologist and conservation psychologist, who has been using human behavioural science to bolster conservation outcomes for the past 13 years. Today we explore how he uses different disciplines such as criminology, evolutionary biology, social psychology, behavioural economics, etc. to inform conservation actions. Something I really appreciated about this conversation is how Brock offers optimism and hope in a field commonly characterised by doom and gloom.

loveouroceans sustainability environment careforourplanet

This is why I love sardines so much: 🐟 they’re a small fish and therefore don’t bioaccumulate as many toxins (like mercu...
21/01/2026

This is why I love sardines so much:

🐟 they’re a small fish and therefore don’t bioaccumulate as many toxins (like mercury) as larger fish
🐟 they are jam-packed with healthy omega 3 fats
🐟 they’re also high in vitamin D and calcium (since we eat their bones!)
🐟 they’re an excellent protein option
🐟 they contain many other nutrients including minerals
🐟 they’re one of the most sustainable fish options you can buy
🐟 they’re a superfood in general but especially during pregnancy!

If you struggle with their fishy flavour find ways to cover it up with sauces like a tahini tartar sauce. I personally love it just with salt and lemon - tastes like a slice of the Mediterranean to me! 😊☀️✌🏼

Hormones play a critical role in regulating mood, sleep, metabolism, and reproductive health in both men and women. When...
18/01/2026

Hormones play a critical role in regulating mood, sleep, metabolism, and reproductive health in both men and women. When imbalances occur, they often present in subtle ways—such as brain fog, sleep disturbances, mood changes, acne, hair thinning, irregular cycles, low libido, or unexplained weight fluctuations. Many common concerns are not isolated issues but part of a larger hormonal pattern, and recognizing these signs early allows for timely evaluation and a more proactive approach to long-term health and overall well-being. ✌🏼♥️

If caffeine is required just to feel human ☕If your workouts feel harder instead of stronger 😞If you’re disciplined but ...
14/01/2026

If caffeine is required just to feel human ☕
If your workouts feel harder instead of stronger 😞
If you’re disciplined but your body feels heavy, inflamed, or exhausted 🥱
If you keep telling yourself “once I’m more motivated, I’ll feel better”… ❤️‍🩹

That’s not a willpower issue.
It’s a sign your nervous system is overstimulated and under-recovered.

More pushing doesn’t create better results.
Recovery is what allows your body to adapt, heal, and let go of stress.

More rest = better energy, better workouts, better progress.

Save this for the days you feel guilty slowing down.
Share it with the friend who never stops. ✌🏼♥️

Some programs may offer 10-20 hours of nutritional education. But when you think about how many years of study it takes ...
07/01/2026

Some programs may offer 10-20 hours of nutritional education. But when you think about how many years of study it takes to be an MD (about 10-12 years) this is negligible (and kind of unbelievable). This also applies to gastroenterology- the study of the digestive system. Doctors barely receive any education about food, although they spend years studying the digestive tract. How!? 🤯

This is where integrative nutrition health coaches or functional and ecological doctors come in. It’s a whole-systems approach to health. Even some nutritionists and dieticians that solely look at food, miss the big picture of health. They don’t typically take into account stress, sleep, mental health, the gut microbiome, cognitive function, etc.

This is not a diss at these medical professions. We absolutely need medical doctors, nutritionists, surgeons, oncologists, and more! I just wish these professions didn’t work in silos, separate from each other. I wish there was more integration. I wish that we give nutrition more of the attention it deserves at the “medical table.” Because every time we eat, we consume thousands of compounds that interact with our system in real time.

What do you think? Did you know this? Dr. Will Bulsiewicz talks about this in his book and why he transitioned from conventional gastroenterology to a functional practice. Dr. Paul Saldino talked about it extensively in a podcast discussion I listened to a while ago. Dr. Jenny Goodman discussed this in our podcast conversation. And many others…

Knowing this information is of critical importance because food will impact all aspects of your health - including your mental and emotional health. Dr. Nicola LePera .holistic.psychologist said that if a psychologist doesn’t ask you about your diet- they’re missing a crucial component of your mental health picture. Addressing someone’s nutrition should be at the foundation of all health practices in my opinion. 🙏🏼🙏🏼♥️♥️

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WR12 7AJ

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