Nurture2Wellness

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Nurture2Wellness

Pharmacist since 1998 (trained in Jordan) and recently trained in Nutritional Therapy in 2020 from College of Naturopathic Medicine-London.

Through evidence-based research, what I offer aims to help restore and rebalance your body

10/03/2026

If I could change the world for perimenopausal women, it would include this: I’d prevent even one more woman from sitting in silent confusion when it comes to how to handle perimenopause and beyond.

For now, I’m offering you an early bird place on my Spring Realign 7-day program, designed to help women in perimenopause and beyond feel like themselves again.

Get back to feeling good in your body, soothe gut, weight and sleep issues. And do it with a group of women who all have the same intention: to live long and well. And feel good doing so.

DM me if you’d like more information.💚 We start March 16th. The investment is 57 EUR (but my early bird offer is available this week!). I hope to see you there.

06/03/2026

Brain fog doesn’t have to take over your life. So, POP the confetti because Spring Realign is officially open for enrollment! 🌺 Run by me, a certified functional nutritionist, and nutrigenomics practitioner, this 7 day plan was created especially for the many amazing women that are fed up with trying their best to get through the day, sleep well, think well, and feel less anxious about weight but are not getting anywhere!

They’ve tried every diet and way of eating to feel better but are still gaining/running on empty/feel anxious/feel bloated! They’re at their wits end and ready to throw in the towel!

This plan is for YOU if you’re ready to:
* Kick start your metabolism and start losing some weight.
* Rediscover healthy eating and understand your body’s protein needs
* Have all day energy so you can live the life you deserve!
* Break the cycle of stressful yo-yo dieting!
* Stop struggling with brain fog, sleep disruptions and low energy.

Imagine in just 7 Days you:
· Wake up refreshed and ready to smash your day!
· Feel lighter and brighter and can’t wait to plan your meals!
· Know exactly what to eat to increase energy levels and keep them balanced all day!
· Finally feel confident you CAN achieve your health and weight loss goals!

Sounds beautiful, right?

Well that is exactly how you will feel after 7 days on the Spring Realign to start feeling great in your body and lose some weight.

It starts on March 16th and at only €47 it’s a small investment for a brighter Spring! DM me READY if you’d like the early bird price.

04/03/2026

Are you starting your day with the wrong type of breakfast? The wrong type of breakfast is (I'm sorry to tell you) high carb & low protein protein. Let's dive in further...

Typical Examples:
• Toast with jam or honey
• Croissant + coffee
• Cereal + milk + banana
• Granola + fruit smoothie
• Pastries + juice

In women navigating hormonal shifts, this pattern:
• Worsens insulin resistance
• Drives central fat gain
• Disrupts appetite regulation
• Contributes to “wired but tired” mornings

The alternative: protein forward, blood sugar stable

The Core Structure (What I Often Emphasise: 30g+ protein minimum
• Healthy fats
• Fibre
• Low glycaemic carbs (if tolerated)

Why This Works
• Slows glucose absorption
• Reduces insulin spikes
• Enhances GLP-1 and satiety hormones
• Supports muscle preservation
• Improves sustained energy
• Reduces 4pm crashes

🍳 Practical Breakfast Upgrades 🍳
Instead of:
Toast + jam
Try:
Eggs + avocado + side of greens

Instead of:
Cereal + milk
Try:
Greek yogurt (high protein) + chia seeds + walnuts + berries

Instead of:
Fruit smoothie
Try:
Protein smoothie:
• 25–30g protein powder
• Spinach
• Flax or chia
• Nut butter
• Berries

What's your favourite breakfast? Share below!

02/03/2026

Bloated? It might not be the food. We often blame what we’re eating… but rarely think about how we’re digesting. Digestion is an active process. Your body needs enough stomach acid and digestive enzymes to properly break down food.

When that’s not happening — often due to stress, rushed eating, hormonal shifts, or just a busy lifestyle — food sits longer in the gut.

And when food sits… it ferments.�Gas. Bloating. Discomfort.

It can also mean you’re not fully absorbing nutrients — even if you’re eating really well.

Before cutting more foods out, strengthen the foundations:
• Slow down and chew properly�
• Start meals with protein�
• Leave space between meals�
• Hydrate well�• Eat a variety of plants

Sometimes the solution isn’t restriction, but better digestion. 🌿

Spring Realign starts March 16th! 57 EUR. Comment FUTURE to find out more and get the early bird price.

01/03/2026

We tend to underestimate our protein requirements and our protein intake in our daily meals. General RDA (0.8 g/kg) is too low for midlife women, active individuals, and those aiming for fat loss or metabolic health. 💚

For example:
A 65 kg woman:
• Minimum metabolic-supportive intake ≈ 80–100 g protein/day
• During fat loss or menopause transition ≈ 100–130 g/day

Are you hitting those targets? Or are you like most thinking that can load on protein in one meal per day. Muscle protein synthesis, which is the number one marker of longevity and healthy metabolism, is stimulated best when protein is spread evenly across the day

Ideal pattern:
• 25–40 g protein per meal
• Aim for 3 main meals + optional protein-rich snack

This supports:
• Muscle maintenance
• Better appetite control
• Stable energy levels
• Reduced evening cravings

Easy Ways to Boost Protein in Morning Meals
• Greek Yogurt: Swap regular yogurt for Greek yogurt, which has about double the protein, but always check labels and opt for plain ones to avoid added sugars and sweeteners.
• Eggs: Add 1-2 scrambled or boiled eggs to your breakfast (6g of protein each).
• Oatmeal: Cook oats in milk instead of water, or stir in protein powder, peanut butter, or chia seeds.
• Cottage Cheese: Mix into eggs or eat with fruit.
• Smoothies: Add a scoop of protein powder or yogurt.

Other good protein sources:
• Chicken breast (100 g cooked) ≈ 25–30 g
• Salmon (120 g) ≈ 25 g
• Tofu (150 g) ≈ 18–20 g
• Lentils (1 cup cooked) ≈ 18 g

Remember to save this for your next meal prep! 💚

27/02/2026

Last week I attended a screening of M Factor 2: Behind the Pause, and one phrase stayed with me the whole evening: NFLM…Not Feeling Like Myself.

The room was full of women asking honest questions about their bodies, their energy, their mood, their weight… but underneath it all was that same feeling (a place I’m sure we have all been before). It was:

“I just don’t feel like me anymore.”

If you’ve felt that shift recently, you’re not alone, and it’s certainly not something you have to just “accept comes with menopause or perimenopause”.

This spring, I’m focusing on realignment, and my new upcoming program will help you do the same, together. Supporting your body in re-energising and helping you feel like YOU again.

DM me for more details! I’ll share more publicly soon🌿

24/02/2026

Just because you may be genetically predisposed to certain health challenges doesn’t mean you’re destined for them. Your daily choices like the food you eat, the habits you build, the way you support your body matter so much more than many think.

Spring is approaching, which is the perfect time to nourish what’s been depleted over the colder months and feel great doing so.

Something is coming to help you RESET this spring, gently and sustainably. In a way that feels transparent and works with your biology, not against it.

If you’re ready to feel clearer, and more in control of your health heading into the new season… stay close. 🌸

14/02/2026

Here are 5 ways to show love to your body year round (not just for Valentine’s Day), from a holistic nutritionist 👇

1- Appreciation of our bodies and how they were
created. There is no such thing as
“I inherited the bad things” or “I wish I was this or that”. We are all made perfect for who we truly are. We are all unique.

2-Self compassion and treating oneself with the Same Kindress and care, both when things go right as wrong

3- Listen to your body and what it tells you in whatever you are doing whether it’s food you eat, things you drink or consume, activities you do and in relationships with people around you

4-Prioritise your health and wellbeing. Only’” You” can help you

5- Don’t be too strict with yourself forgetting to enjoy life in its smallest detail. It’s ok to cheat abit or fall off the wagon. What matters is getting up again and again.

Hi 👋🏼 I’m Maha, holistic nutritionist and nutrigenomics practitioner here for women who want to feel well within their bodies. Here you’ll find holistic nutrition advice, information on nutrigenomics and support for mid-life women wanting to live long and well.

Which point will you add to your routines this week? Let me know 💚

11/02/2026

You actually don’t need another quick fix. You need someone to stop and listen to your body, gently guide you on a path of DNA-informed health.

👋🏼 Hi! I’m Maha. Nutrigenomics practitioners and holistic nutritionist here for women struggling with weight, hormones, and confusing symptoms who need a helping hand to live long and well. And enjoy the process.

Over the years, I’ve seen how powerful it is when women stop fighting their bodies and start understanding them! And I’ve been one of them 💚

That’s why I’m quietly preparing two new ways to support you:
• a short, restorative reset
• and a deeper signature program for long-term health

If you’ve felt like your symptoms were dismissed or under-explained, you’re really not alone.

My DMs are always open, just pop me a message if you want to ensure you’re on the list to know more.

More soon 🤍
Stay tuned.

04/02/2026

I’m a big believer that breakfast doesn’t need to be fancy, it just needs to work with your body, not against it. That’s a core focus of my signature wellness program.

My current favourite is a warm bowl of cooked rolled oats. Comforting, grounding, and surprisingly powerful.
Here’s how I build it 👇
• Rolled oats (whole grain) cooked in water until smooth, easy to digest and great for steady energy.
• Protein boost: I add an unsweetened whey protein (I’m not into sweet breakfasts) or a protein powder with full-spectrum amino acids to support muscle repair after training.
• Collagen (beef or marine) for joint support and to nourish hair, skin, and nails.
• Chia seeds for fibre, omega-3s, and minerals that support gut health and blood sugar balance.
• A couple of walnuts for crunch and linoleic acid (omega-6), essential for cell membranes and hormone function.
• Pure cacao powder (not sweet cocoa): rich in magnesium for muscle recovery, gently energising, and its natural bitterness helps stimulate digestion.

What’s your go-to breakfast?

29/01/2026

A healthier lifestyle begins with your routines. So what does that actually mean? It’s about what you do most days, not once in a while. 👇

Small routines shape your biology more than big intentions.

Here's my hot take:

• What you eat most often matters more than what you eat occasionally
• How you start your day sets the tone for blood sugar, energy, and focus
• Regular meals support hormones and metabolism more than restrictive plans
• Consistent sleep routines matter as much as supplements
• Time outside and movement send powerful signals to the nervous system

If you’re overwhelmed, don’t add more, refine what’s already there! I always say one supportive routine is better than five abandoned ones...

Save this as a reminder that sustainable health starts small and grows with consistency 🌿

26/01/2026

What I do matters to me. Because I’ve been on the health journey you might be on.

I’m Maha, a nutrigenomics practitioner and nutritional therapist specialising in functional medicine and evidence-based nutrition.

My background began in pharmacy and pharmaceutical sciences, but becoming a mum and facing my own health challenges led me to look deeper than symptoms. I wanted to understand root causes, not just manage outcomes.

That journey brought me into naturopathy, nutritional therapy, and clinical practice, where I now support clients using a personalised, individual-centred approach. No one-size-fits-all plans. Just nutrition that works with your biology, genetics, gut health, metabolism, and lifestyle.

I work with women who feel stuck, overwhelmed, or confused about their health and want clarity around hormones, digestion, energy, inflammation, and long-term wellbeing.

This work matters to me because it’s personal.

If you’re looking for support with personalised nutrition, nutrigenomics, or functional medicine, you’re in the right place.

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Website

http://nurture2wellness.org/

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