Nadine Mustafa If you’re a food lover, you’re aware that food has a strong spiritual dimension. And life is really about maintaining balance in all aspects of it. We are fortunate to have Shereen Kharma, a Holistic Nutrition Health certified coach, to provide us with some insights into her area of expertise and what inspired her to become a Health Coach. Her motivation as a wife and mother of four children is to train and assist women and children in all aspects of life concerning wellness.
As a certified health coach, what is your coaching style?
As a certified health coach, I work with clients to help them achieve their goals through sustainable lifestyle changes. We take small steps towards a life change, sleeping well, less sugar, more healthy options, less complex carbs, and so on to suit a healthy lifestyle (the usual program is five weeks at the least). To change their taste buds first and make them crave less sugar over time, to feel more full by each day.
Does food affect our mental health?
Food affects our mental health. By eating a well-balanced diet full of healthy ingredients, you’ll experience a higher level of mental focus, higher level of energy and you’ll notice your moods are stable. And from the feedback, we feel more energetic and focused, no brain fog, and more alert throughout the day. We become less stressed, more mindset-focused, and less able to binge eat. You can try to include healthy fats and more colors, protein into your diet and listen to your body. The longer it takes, the more it becomes a guaranteed process. It takes time to change a mindset first. Personally, as a mom of 4, I lost weight in 9 months which allowed me to flip my whole lifestyle into being healthy.
How can we control stress eating, especially in Ramadan and Eid?
I always tell my clients before Ramadan starts to write down their goals for this month and to have a weekly meal plan to avoid the stress of eating when they’re hungry.
You have to plan for the day, start with 3 dates and 2 cups of water, a soup than a salad, protein, and carbs in that order. Two hours later, you can eat protein and a handful of greens and salad. Indulge in a very small portion, and imagine yourself as your healthier version of yourself. To find something to invest your time in, and include a daily exercise routine as well like a hike or a walk. This lifestyle applies in Ramadan and any other day, it’s all in planning.
What is your wellness strategy in general?
I believe that wellness is a state of good mental, physical and emotional stress.
My wellness strategy includes:
- Making sure we eat healthy as a family by planning weekly meals and making sure we get the daily nutrients our body needs.
- I make sure I exercise early in the morning every day. This sets me in a good mood for the rest of the day.
- I make sure I spend quality time with my family.
- I have my 5-minute meditation technique which I follow every day.
- I love cooking the food I eat. – Sleep early.
There is a further strategy I work by, starting with a meditation technique, dwelling into the relationship I have with myself, food, family, and the surrounding. Then taking baby steps towards achieving my ultimate goals.
Advice on how to manage our health better, whether through food or else?
To manage your health, one has to eat a well-balanced diet, sleep at least 7-8 hour, reduce the number of chemicals from beauty products “shampoo, hair dyes, body lotions”, staying active like exercising which gets rid of toxins in your body, meditation and following a breathing technique or doing yoga, avoid eating sugar and unhealthy carbs (pasta, bread, etc.).
Your top recommendations for happy-mood food.
My favorite foods that put me in a good mood are anything colorful from fruits to veggies, nuts, and dark chocolate. These snacks are an absolute fave of mine;
- A spoon of pure almond butter and a banana.
- A smoothie bowl made from frozen berries, chia seeds, and flax-seeds. I usually add some homemade granola and a banana.
- Strawberries dipped in melted dark chocolate.
- Home-made Reese’s which is made of dark chocolate, coconut oil, and almond butter.
Can you share your home-made granola recipe for a healthier option?
Absolutely!
What types of food to avoid during Ramadan and after that cause bloating?
- Avoid eating too much during Iftar. Try splitting your meal into two and eat the second meal after 3 hours.
- Start by eating 3 dates followed by the soup, salad then your protein. Leave the carbs until the end when you’re mostly full.
- Have your healthy dessert available in your fridge for emergencies. High sugar intake affects your digestive system and causes bloating.
- Drink at least 2.5 liters of water.
What is a common misconception people have about what you do?
I don’t believe in diets, I believe that eating in moderation is a key to a healthy weight.
People are always asking me to provide a program that includes delivering nutritious meals. This is not what I’m doing. I help clients understand the importance of food in their bodies. I give them tips and tricks to make their diet healthier. I need people to understand a nutrient-dense meal takes less time to prepare compared to other unhealthy meals. Fill your fridge and pantry with healthy foods that will make cooking a pleasure.
