Maya Eid

01/03/2022

After a full day of working, caretaking, or just trying to be a vertical human being, do you:
✓ Get hungry an hour after dinner?
✓ Get sugar cravings before bed?
✓ Restrict yourself because you feel guilty about your hunger?

A stressed-out, hungry body needs fuel-- no matter the time.
This is why I’ve put together 14 of my go-to easy-to-prepare evening snacks to help you get the fuel you need to support your over-stressed body and mind. Grab it here:

Make your after-dinner snack attack work FOR you by neutralizing your food choices and giving yourself unconditional permission to enjoy.

03/04/2021

Swipe through 👉to understand the difference between weight loss and fat loss.

Weight loss refers to a decrease in your overall body weight which may not be what your goal truly is since most of the weight loss you notice happening is coming from a drop in fluid and muscle breakdown.

What would be a more advantageous goal is working towards reducing fat mass without sacrificing that hard earned muscle of yours, or your sanity😅

Everyone comes with different factors to be accounted for like age, gender, height, current levels of body fat, dieting history, etc so this is a general overview of the differences, and what I often see women struggling with when it comes to achieving their weight loss (read: fat loss) goals.

The ‘eat less, move more’ advice is oversimplified. There are far more sustainable methods to fat loss that don’t require over restriction or over exercise, but instead a realistic nutrition and strength training program coupled with patience, consistency and a good mindset.

Questions? Drop ‘em below👇

Nutrition coaching support: www.mayaeid.com

12/18/2020

Chronic fatigue is so prevalent in North America usually because we don’t place enough importance on our basic needs such as sleep, adequate nutrition, physical movement and connection with others. This can drive our bodies into a chronic state of stress where we then risk developing thyroid issues and other medical conditions. Certain medications can play a role in our energy levels too.

Nutrient deficiencies such as low iron, b vitamins and vitamin D can most definitely contribute to low energy, so it’s important to test those levels and consume foods high in those nutrients and supplement where needed.

If you’re not eating enough calories it’s hard to get enough of those nutrients in too.

Also, what’s the state of your gut? Is it absorbing enough of the nutrients you’re consuming?

And maybe, just maybe, your fatigue could very well be something I call ‘F*ck This Sh*T Syndrome’ 🤣 It’s a “condition” that lives deep down in our SOUL and can rob us of the motivation and desire to enjoy the sweetness of life and prioritize taking care of ourselves.

We experience things like listlessness, a sign that lets us know that it is in fact our souls that are tired😴.

When things are not in alignment with what our heart truly desires it’s difficult to feel energized.

For this, consider journaling/self-reflection and maybe working with a trained therapist/counselor or certified life coach to help uncover what’s been feeling off.

As for everything else, this is why self-care and mindfulness is at the core of my work as a holistic practitioner.

We work together on optimizing your current diet, manage recurring health symptoms, and build sustainable eating and self-care habits so that you’re nourishing your body and mind in a way that you find most enjoyable.💃🏻

☎️Link in bio to book a no obligation call with me if you’re interested in exploring what 1:1 nutrition coaching can do for you✨

12/18/2020

Telling yourself “I want this food, but I can’t have it because it’s bad” can set you up to not trust yourself around that food, causing you to hyper focus on it, leading to binge and restrict cycles.

Instead, approaching food with the mindset of “I can have this food anytime I want” allows you unconditional permission to eat it on your own terms.

“I can have this, but right now I choose not to” brings back your power. And if you do choose to have the food, take it as an opportunity to fully enjoy every bite. There should be no feelings of guilt or shame associated with food consumption, including the more nutrient-devoid treats.

There does exist a small amount of folks who genuinely do enjoy eating nutrient dense foods all the time, and there are no feelings of restriction for them because they aren’t violating any of their own food preferences, they still feel like they are practicing flexibility with their diet choices because they truly have no interest for those less nutritious foods.

I am not one of them lol. I much prefer having free rein on eating a very wide variety of nutrient-dense foods with play foods sprinkled in whenever I feel interested in the option, or if it’s presented to me, it feels so good to know I have the choice. This feels so much better for me and because of this mindset switch I have healed from frequent binging and overeating episodes and feel so calm around food now. You can still be healthy living this way if it works for you.

If you’re struggling, know that it’s possible for you to overcome this like I did. Within my 1:1 coaching program we work through helping you create mindset shifts to help reframe your beliefs around food so that you can get out of the all-or-nothing mindset and find balance 365 days a year. 📩DM me if you’re interested in chatting together about it.

12/13/2020

This time of year (especially THIS YEAR) physical activity is incredibly beneficial to immediately boost your mood, improve sleep and relieve stress.

Gentle reminder that basing exercise as a way to earn food, burn calories from the food you ate, or to punish yourself for overeating actually causes more harm to your health.

Our bodies are not math equations💗. We are burning calories all day just by LIVING. So choose movement that you ENJOY and make time for it. Don’t overanalyze. JUST MOVE.

Whether that’s a 15 minute yoga flow, a walk around the block or dancing in your living room. Get those endorphins 🆙!

Besides my daily walks and living room dumbbell workouts, I have added a Monday night zoom dance class with that I’m super pumped for! 💃🏻

What are you planning to do this week to get your body moving?

12/12/2020

Chronic fatigue is so prevalent in North America usually because we don’t place enough importance on our basic needs such as sleep, adequate nutrition, physical movement and connection with others. This can drive our bodies into a chronic state of stress where we then risk developing thyroid issues and other medical conditions. Certain medications can play a role in our energy levels too.

Nutrient deficiencies such as low iron, b vitamins and vitamin D can most definitely contribute to low energy, so it’s important to test those levels and consume foods high in those nutrients and supplement where needed.

If you’re not eating enough calories it’s hard to get enough of those nutrients in too.

Also, what’s the state of your gut? Is it absorbing enough of the nutrients you’re consuming?

And maybe, just maybe, your fatigue could very well be something I call ‘F*ck This Sh*T Syndrome’ 🤣 It’s a “condition” that lives deep down in our SOUL and can rob us of the motivation and desire to enjoy the sweetness of life and prioritize taking care of ourselves.

We experience things like listlessness, a sign that lets us know that it is in fact our souls that are tired😴.

When things are not in alignment with what our heart truly desires it’s difficult to feel energized.

For this, consider journaling/self-reflection and maybe working with a trained therapist/counselor or certified life coach to help uncover what’s been feeling off.

As for everything else, this is why self-care and mindfulness is at the core of my work as a holistic practitioner.

We work together on optimizing your current diet, manage recurring health symptoms, and build sustainable eating and self-care habits so that you’re nourishing your body and mind in a way that you find most enjoyable.💃🏻

📩send me a message to book a no obligation call with me if you’re interested in exploring what 1:1 nutrition coaching can do for you✨

12/10/2020

Has anxiety been getting the best of you lately? For some of us, it’s tough to truly feel that motivation to get the things we want to do done when we are feeling overwhelmed by it all.

Here’s what I’ve been doing that has been helping me get back into the swing of things and reduce those feelings of anxiousness:
☀️ Solidifying a new morning routine: Ever since the change of weather I’ve had trouble adapting, but thanks to Master Your Mornings Challenge I’m getting back on track🙏
🌿Drinking nerval tonic teas that nourish the nervous system: herbs like chamomile, lemon balm, passionflower and st.john’s wart help relieve symptoms of restlessness and nervousness (Consult with your doc first for any interactions with meds or if pregnant. Also consider reducing your caffeine and alcohol intake as these exacerbate anxiety symptoms)
💊Magnesium supplement: This mineral plays an important role in the brain and a deficiency can result in abnormal neuronal excitations which can cause or increase anxiety. Upper limit is 350mg/day (Bisglycinate form)
🥦Loading up on magnesium-rich foods such as fish, nuts, beans, and green leafy vegetables
🥘Keeping my blood sugar stable by not skipping meals, not eating distracted, and ensuring my meals are balanced (I have a free guide on my site on how to create one)
🧘🏻‍♀️Checking in with myself every hour while I’m working to take a deep belly breath and stretch (download the pomodoro app on your computer to help you with time blocking)
👟Daily movement (I’ve committed to getting at least 7K steps/day outdoors regardless of the weather because I always feel better after getting some fresh air)
📱Limiting my social media time by setting time limits on all my apps
💬Weekly therapy sessions (using *not sponsored* I’ve been loving it so far)
📚 Replacing the electronics before bed with my kindle loaded with fiction novels
🛌Soon I’ll be using a white noise machine with a sunrise light since living in the city isn’t always the most peaceful🤪

What’s been helping you manage anxiety? Let’s share some more ideas below, you never know who you could be helping💗

12/08/2020

when I shot this video last winter just before lockdown and face masks 😂 😅

If you're looking to improve athletic performance, shed fat and build lean muscle, nutrition is fundamental to get you those results!🙌

To help you get the most out of your workouts, start by focusing on your pre and post workout meals and snacks.

Pre-workout:
choose sources of protein to build muscle and carbs to fuel training.

Post-workout:
choose sources of protein to preserve muscle and carbs to speed up recovery.

A few pre-workout snack ideas
• blueberries + greek yogurt
• sliced banana + nut butter on rice cake
• berries + greek yogurt mixed into oatmeal

A couple post-workout meal ideas
• chicken + sweet potato fries
• hummus tofu wrap

Hope this helps you out for your next grocery run! If you have any questions about fitness nutrition send me a DM and I'll be happy to help. 🙂

Special shout out to my fave grocery store Organic Garage for allowing me to shoot in their amazing space (they have THE BEST health food brands and produce!😍) and the talented Rick Huynh behind the video camera.

11/28/2020

One of the things I think being in this lockdown has helped alot of people do is slow down.

Most of us are not rushing from one place to another, trying to fit as much as possible into our schedules anymore.

But at the same time our eating behaviours and habits seemed to take a big nose dive. We are feeling more and more disconnected from our bodies and our plates. This is why this is the best time to practice the art of mindful eating and reap the incredible benefits it provides us.

Several studies show that fast eaters gain more weight overtime than slow eaters (refs below) and people who suffer with compulsive eating can learn to practice this habit to help them derail a binge or over-eating episode.

When we eat too quickly, we eat more than we actually need and we never TRULY enjoy everything the meal gives us. The textures, the depth of flavours and the smell... even if all you ate was a deli sandwich.

Learning how to eat slowly is one of the most simplest yet most valuable habits we can do to improve our overall health.

Keep an eye on my feed and stories because over the course of December I’ll be sharing more health behaviour tips and tricks to help you improve your relationship with food and maintain long-term changes!

TAG A FAST EATER BELOW WHO NEEDS TO HEAR THIS!🍴😋

PS: Don’t forget! My meals plan are on sale until Monday! Hit the shop page on my website to snag your plan and get inspired with some fresh new recipes this season! www.mayaeid.com/shop

References:
PMID: 14574353, 16710080, 21802566
mdpi.com/2072-6643/9/8/891

11/24/2020

The scale can’t reveal what’s really going on under the hood. It can only tell you what your total body mass is (the sum of water, other bodily fluids, organs, bones, fat and muscle). Most of the weight we gain and lose throughout the day is likely temporary and depends on what we have done within that time that can influence fluctuations. It’s impossible to gain 5 lbs of fat overnight.

You could still be making progress even if the scale doesn’t accurately reflect it! That’s why I advocate for tracking your progress in other ways:
Are your clothes fitting better?
Are you sleeping throughout the night?
Do you have more energy?
Do you look and feel physically fitter and stronger?
Are you hitting your nutrition and fitness goals without feeling deprived?
Are you hitting PRs in your workouts?

Weighing or performing a body composition test is not appropriate for everyone as it can lead to fixation and/or frustration on the numbers that can contribute to poor body image, low self-esteem and disordered eating. On the other hand, the scale doesn’t have to be the enemy if you see it as just information and not attaching it to your self worth (more on that discussion later). All in all, fat loss isn’t linear, stop basing your entire success on what the scale says and focus more on other measures of progress that I mention here.💗