Nourished

About Course

Welcome to our transformative 12-weeks wellness and weight loss program designed exclusively to help you lose weight and improve your lifestyle. Our program combines expert guidance, personalized meal planning, comprehensive support, and a holistic approach to address the various factors that influence weight loss. Together, we’ll empower you to make lasting lifestyle changes, achieve your weight loss goals, and unlock the vibrant, confident, and healthy woman within you.

Course Content

Welcome !
Weight loss is not just about counting calories and hitting the gym. Our program delves deeper into the core aspects of your well-being, focusing on areas such as digestion, supplements, exercise, lab tests, stress management, sleep, and emotional eating.

Program Overview

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Measuring Progress

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Food Substitutes جدول البدائل

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Basic Stress Relief

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5 Minutes Walk At Home

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Recipe Videos and PDFs

Week 1 : Basics of Nutrition and Weight Loss
- Introduction to the program and goal-setting - Mindset and goal setting - Calorie deficit prinicples

Week 2: Meal Planning and Healthy Snacking
- Importance of meal planning for weight loss and digestion - Balanced meal composition with an emphasis on lean proteins, high-fiber carbohydrates, and healthy fats - Strategies for grocery shopping and selecting nutritious ingredients - Cooking techniques for healthier meal preparation - Mindful eating practices to improve digestion and prevent overeating - Understanding the Golden Trio - Importance of healthy snacking for weight management and blood sugar balance - Identifying nutrient-dense snack options and avoiding processed snacks

Week 3: Digestion, Constipation and IBS
- Understanding the gut microbiome and effect of food on gut. - Incorporating fibers for gut health and constipation. - Basic supplementation for gut support.

Normal Digestion

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Normal Digestion Part 2

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Symptoms of Maldigestion

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Acid Reflux ارتجاع المرئ

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Know your digestion!

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Lactose Intolerance and Dairy

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Diarrhea

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Constipation Part 1

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Constipation Part 2

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Constipation Part 3

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Constipation Part 4

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Constipation part 5

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Medical Treatment

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Constipation Relief

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Castor Oil Packs

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Apple Cider Vinegar

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Walk at home 15 minutes

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Gut Healing Protocol

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Fat Malabsorption

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Week 4 : Lab tests For Weight Loss

Medical Insurance

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Basic Lab tests

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Hypothyroidism, Vitamin D and IR & Weight Gain

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PCOS and Weight Gain

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Digestion & Weight Gain

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Lab tests and symptoms

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Insulin Resistance

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Insulin Resistance explained in a funny way

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Stool Analysis

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Urine Analysis

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Reflections and Feedback !

Week 5: Reflections on Lab tests
I suggest you watch these videos even if you don't have a condition, but for future knowledge

Eid ELAdha

Week 6 : Exercise and Active Lifestyle
- Incorporating regular physical activity for weight loss and overall health - Different types of exercise and their benefits for weight management - Creating an exercise plan that suits individual preferences and lifestyle - Strength training exercises for building lean muscle mass and boosting metabolism - Overcoming barriers to exercise and staying motivated

Intro to Exercise

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Benefits of Exercise!

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ما تخافيش من الحديد !

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Types of Exercise

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Restorative Exercises

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Cardio vs Weights

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How to start Cardio ?

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How to start Strength Training ?

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Office Workout and Stretching

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Progressive Overload

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Spot Fat Reduction

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Surgical vs Non Surgical Fat Reduction

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EMS

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Exercise Protects YOU!

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Injuries

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Food and Drink during exercise

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Recovery after exercise

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Steps, steps, steps

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Exercise and Chronic coniditons

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Body Tap Massage

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Tips if you can’t start!

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Walk at Home

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Home workouts Blogilates

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Stretching, yoga and Pilates

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Squats for Blood Sugar

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Week 7: Macros, Micros and Calories
Exploring macors, micronutrients, calories and tracking and much more

Intro

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My Fitness Pal

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Fiber : Insoluble vs Soluble

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Fiber per day

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Tracking Fiber

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Protein is King

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Animal protein Vs Plant Protein

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How much protein ?

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Tracking Protein

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Protein Summary

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Carbs

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Calories in Carbs

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Calories in Carbs 2

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Why Healthy Fats

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Calories in Fats

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How much fats

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Micronutrients

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Fiber and Cholesterol

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Lesson 8 : Weight Loss Meds and Surgeries
- Meds that maybe useful in weight loss.

Intro

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Fiber supplements

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Fat Burners

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Injections

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Common Side effects

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Recommendations

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Smart Capsules and Balloons

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Sleeve Surgery

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Side Effects of surgery

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Possible Complications

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Final Thoughts on Surgery

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Lesson 9 : Hormones : Insulin, Thyroid, PCOS
Understand the effects of insulin resistance, hypothyroidism and PCOS on weight gain.

High Cholesterol

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Insulin Resistance

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What is PCOS ?

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PCOS Management

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PCOS, fertility and Saxenda

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Thyroid Gland

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Signs and Symptoms

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Diagnosis

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Management Digestion

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Nutrition and Liver Support

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Lymphatic Drainage

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Physical Activity

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Speak up

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Supplements

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Hope :)

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Week 10 : Types of Hunger & Mindful Eating
- Exploring the connection between emotions, stress, and eating habits - Mindful eating techniques to enhance awareness of hunger and fullness cues - Portion control strategies for weight management - Identifying triggers for emotional eating and developing alternative coping mechanisms - Practicing gratitude and self-compassion as part of behavior change

Hunger vs Appetite

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The Hunger Scale

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Physical Hunger

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Nutritional Hunger/ Hidden Hunger

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Hormonal Hunger

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Habit Hunger

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Sensory Hunger

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Social Hunger

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Emotional Hunger

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Boredom Hunger

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Week 11 : Emotional Eating Strategies
- Understanding the connection between emotions, stress, and food choices - Developing strategies to differentiate between physical hunger and emotional hunger - Cognitive-behavioral techniques for managing emotional eating - Building a support system and seeking professional help if needed - Self-monitoring and tracking progress to reinforce positive behavioral changes

Lesson 12 : Stress Management
Week 12: Sustainable Healthy Habits and Maintenance - Reflecting on progress and achievements throughout the program - Strategies for maintaining weight loss and healthy habits in the long term

Stress and Weight Loss

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Stress and Belly Fat

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Stress : physical, emotional and mental

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Internal Stress : Self Talk

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Positive Affirmations

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Time management

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Boundaries

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Self Care

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Deep Breathing

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Daily, Weekly, Monthly Routine

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Sleep Routine

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Nourished

About Course

What Will You Learn?

Course Content

Welcome ! Weight loss is not just about counting calories and hitting the gym. Our program delves deeper into the core aspects of your well-being, focusing on areas such as digestion, supplements, exercise, lab tests, stress management, sleep, and emotional eating.

Program Overview

Measuring Progress

Food Substitutes جدول البدائل

Basic Stress Relief

5 Minutes Walk At Home

Recipe Videos and PDFs

Recipe Videos

Week 1 : Basics of Nutrition and Weight Loss - Introduction to the program and goal-setting - Mindset and goal setting - Calorie deficit prinicples

Mindset and Goal Setting حدد هدفك مظبوط

Goal Setting Journal حدد هدفك

Calorie Deficit عجز السعرات

Survival Mode and Set Points

Food Portions

The Golden Trio

Walk at home 10 minutes

Meal Prepping Basics

Meal Prep Part 1

Meal Prep containers Part 2

Summary

Cooking Basics

Eating Tips

Coffee :)

Healthy Snacking

10 Minutes Workout

Week 3: Digestion, Constipation and IBS - Understanding the gut microbiome and effect of food on gut. - Incorporating fibers for gut health and constipation. - Basic supplementation for gut support.

Normal Digestion

Normal Digestion Part 2

Symptoms of Maldigestion

Acid Reflux ارتجاع المرئ

Know your digestion!

Lactose Intolerance and Dairy

Diarrhea

Constipation Part 1

Constipation Part 2

Constipation Part 3

Constipation Part 4

Constipation part 5

Medical Treatment

Constipation Relief

Castor Oil Packs

Apple Cider Vinegar

Walk at home 15 minutes

Gut Healing Protocol

Fat Malabsorption

Week 4 : Lab tests For Weight Loss

Medical Insurance

Basic Lab tests

Hypothyroidism, Vitamin D and IR & Weight Gain

PCOS and Weight Gain

Digestion & Weight Gain

Lab tests and symptoms

Insulin Resistance

Insulin Resistance explained in a funny way

Stool Analysis

Urine Analysis

Reflections and Feedback !

Reflection

Week 5: Reflections on Lab tests I suggest you watch these videos even if you don't have a condition, but for future knowledge

Understanding HBA1C

IR Approach

Vitamin D

Cholesterol and TG

Ferritin

Thyroid Gland Part 1

Thyroid Gland Part2

PCOS and IR

H.Pylori

Eid ELAdha

Eid Plan and strategy

Intro to Exercise

Benefits of Exercise!

ما تخافيش من الحديد !

Types of Exercise

Restorative Exercises

Cardio vs Weights