Eat well with Michelle

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Eat well with Michelle

A Nutrition and health coaching page that will help you reach your goals whether in your weight, die

18/07/2023

“ I am more than my reflection “

A sentence written on the mirror of a gym’s changing room that reminds us that we should stop body shaming and judging a person by his/her bodily features as we don’t know what is happening in this person’s life and what struggles and insecurities he/ she is going through.

Criticizing a person’s height, weight, body shape and looks is not okay!!

Low self esteem and distorted body image can only lead to more anxiety, body image disturbances and even eating disorders and depression.

So please next time you see a friend or a family member, instead of saying “ you gained weight” , “ you lost so much weight are you sick?, just say “ how are you?” Or “ i miss you” instead.

You never know how your words can affect a person’s self image even if they try to hide it in front of you. So watch your words and be gentle and know that there is much more to a person than the size of his jeans 👖

29/09/2022

Hello 👋🏻
So let me tell you a bit about myself:

- My name is Michelle , i have studied at the American University of Beirut and became a licensed clinical dietitian since 2014👩🏻‍⚕️, a licensed health coach since 2020 and a licensed diabetic educator since 2021

- I have been raised in a society that focuses on body image a lot and where bullying someone for his weight is “normalized” and have been a victim of bullying myself.

This is one of the reasons why I emphasize in my practice accepting our self image, controlling the words we say to others that might be wounding as well as setting healthy boundaries and strategies to achieving our goals in the healthiest way possible!

- I am a foodie and love having fries, burgers,sushi, ice cream 🍣 🍕 🍔 🍦. I love trying new restaurants and cooking some of my favorite dishes 👩‍🍳

-You will never see me say no to my favorite food which is Pizza and my friends tell me “ you are the coolest dietitian / friend😂😎)

The reason behind this is that i believe that starvation and deprivation will only lead to frustration and more cravings and this is where we start having an unhealthy relationship with food and guilt eats us up if we “ cheat”.

So instead of counting the calories and regretting that meal, i would just eat healthier NOT STARVE myself the next day and would always keep my workout routine because i believe that it helped me stay healthy, fit and enjoy my meals with no guilt 🏋️‍♀️‼️

- I focus in my clinic about the importance of mindful eating and choosing the right words when we talk to ourselves or to others about weight and body image because i deeply believe that criticism whether internal or from others would ONLY lead to distorted body image ‼️❌

-My 7 years of practice have been filled with experience and exposure to people with different backgrounds, beliefs and personalities but my MOTO was and will always be :

“ Eat whatever you feel like without the guilt as long as you are enjoying it and as long as you listen to your body and stop when you are full”

If you agree with me, write me in the comments 🙌

11/01/2022

According to the American Migraine foundation the following lifestyle habits help manage morning headaches:

S- sleep : maintain a healthy sleep schedule and sleep environment

E-exercise: regular exercise can help reduce the frequency and intensity of migraines attacks

E-eat: maintain a healthy diet and adequate hydration

D-diary: keep a headache diary to help your doctor diagnose the cause of your headaches

S-stress: practice meditation, yoga, journaling or whatever practice that helps calm you and lower your stress levels

22/12/2021

With the festive season approaching, we all fear the weight gain and the calories that we are about to indulge in. This is why it is very important to keep these points in mind:

1- Enjoy every moment with your family and friends instead of worrying about the calories in the food you eat and how you will compensate for it.

2- Don’t skip meals throughout the day because you will end up overeating and feeling worse afterwards

3- Follow a healthy diet that normalizes what is so called “ cheat meals” because when you follow a strict diet, you will have a negative relationship with food and will overeat whenever you can

4- Stay active during the holiday period, however don’t overdo it and exhaust yourself just because of what you will eat during that meal

5- Listen to your satiety cues and stop eating when you are about to feel full because this will help you enjoy your meal without feeling uncomfortable and guilty

Merry Christmas and Happy new year everyone!! 🎅 🎄

17/03/2021

Did you ever feel that your metabolism is slow and blamed your body and/ or age for your previous dieting failure? 🥺

Yes, age does affect your metabolism and the older you get the harder it is for your body to burn calories

However, there could be many reasons affecting your metabolism other than your biological age such as :

1- Crash diets that leave you feeling hungry all the time which lead to your body counteracting and preserving the energy levels he gets by slowing down your metabolism ❌

2- Lack of physical activity and specifically weight training . Resistance training aids in improving muscle mass hence increasing your metabolism.l🏋🏻‍♀️

3- Medical reasons such as hypothyroidism or hormonal imbalances.

Don’t just give up on yourself and on your efforts to change and improve.Just try to figure out what might be causing the slowdown of your metabolism and try to solve it as soon as you can!💪🏻

15/01/2021

Officially a Certified Ace Health Coach ✅💪🏻

23/11/2020

-How many times have you judged yourself or people around you for ordering an “ unhealthy meal”? 🍔 🍦 ⁣
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- How many times have you looked at your plate and thought to yourself : “ i shouldn’t be eating this”? 🥘 🍲 ⁣
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- How many times have you assumed that a dietitian ‘s plate should ALWAYS be the perfect plate to follow?👩🏻‍⚕️⁣
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- How many times have you assumed that an overweight person should just go for low carbs and salads only instead of other meals? ❌⁣
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If you ever had these thoughts about yourself and/ or others or experienced such negative comments about your own food, please learn to accept that “ unhealthy meals” eaten in moderation are only part of you being human not an unhealthy and careless person ‼️‼️.

Simply enjoy it! 😋
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09/11/2020

It is very important to highlight the importance of our emotional and psychological well-being when we are talking about changing our lifestyle and setting health goals. ⁣
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I often get the comment from my patients of : “ i feel i am talking to a therapist” while they are describing their weight history . ⁣
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And this is due to the fact that our brain and our emotional health is directly linked to our ability to follow a certain diet or watch our healthy habits and set targets that are achievable for us at this point in our life. ⁣
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It is crucial to understand that there are several factors that would also affect our weight loss and our motivation to exercise or monitor our food such as our sleeping hours, our stress level, our hormones levels and vitamins levels. ⁣
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Any disruption in any of these would lead to a delay or a resistance to reach our goals.⁣
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This is why, instead of giving up and feeling frustrated when we don’t reach “ the perfect weight” or “ the exercise plan” we had in mind, we should rather try to work on all other aspects mentioned that could be affecting our health and preventing our progress. ⁣
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Understanding our body’s cues and working on adjusting our lifestyle and health goals gradually and realistically is a top priority for success instead of negative self talk and giving up which will only lead to failure. ⁣
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14/10/2020

In these stressful days, going for outdoor walks helps me let off steam and stay active when going to the gym is not the safest option🌅

It makes me feel better and have some quality time with my friends as well👫🏻💆🏻‍♀️👭🏻

Answer to your body in each stage and do what you feel is right at that moment instead of forcing yourself to do workouts that you don’t particularly enjoy at the moment

Set targets, encourage your friends to join and make it happen as often as possible! 💪🏻

27/08/2020

I always get asked the same question of: “ till when will i have to do this? When will i stop watching my food intake and go back to my normal routine?” ⁣😵
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My answer to such questions is always the same: “It will never stop as long as you want to maintain your targets for a long time”⁣
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The Weight loss Journey is not a temporary experience, on the contrary it should be taken as a permanent one because it doesn’t only involve the food you eat. It includes other aspects of your life such as your physical activity and your lifestyle modifications.🍏🤸🏻‍♀️💆🏻‍♀️
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This is why, once you write your goals and start working on achieving them with your dietitian or health coach, you should feel okay and satisfied by the changes you are having to do and seeing their long term effects rather than focusing only on the short term target such as a body shape or weight and suffering during the process.⁣
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Enjoy the progress and all the benefits that would come along the way in your health and lifestyle and make sure to incorporate these changes in your daily life and for a lifetime to preserve all the efforts done and maintain them👏

Also, keep in mind that relapse is normal and as long as you are happy and comfortable with the achievements you have done, you will work on yourself again and will continue the efforts.

Please share 🙂 ⁣
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Address

Doha

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https://www.instagram.com/michelleakldietitian/

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