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Health with Rua

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Health with Rua

Health with Rua is where I share with you my love for nutrition through tips and recipes to start living a happy, healthier life!

23/06/2022

We are built different and what works for you might not work for your sister or friend. 📣⁣
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There is no such thing as one size fits all. Each of us has his/her own needs, lifestyles, habits… and your diet should be personalized for you & only you. 🫵🏼⁣
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It’s easy to fall into the trap of comparing our food to someone else’s but you should always remember that each & everyone of us is unique.⁣
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Personalized nutrition is the approach I use to help you achieve your goal. If you’re looking for that, hit me up! 🤙🏼⁣
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🪪 Rua Kebbe, Licensed Dietitian⁣
📥 DM to book your online consultation⁣
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19/06/2022

Carbs are NOT the enemy. 📣⁣
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⁣⁣In fact, carbs are the main source of energy for your brain & body. Of course, quantity & quality matter.⁣⁣⁣
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That doesn’t go to say that you can’t have cookies or cakes from time to time. 🧁⁣
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⁣⁣Including your favorite foods in your meal plan is a must in order to stay mentally healthy and not feel restricted. 🚫 ⁣
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⁣⁣If your dietitian is depriving you of the foods you love, it’s time for you to see another one.💁🏻‍♀️⁣
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⁣⁣__________________________________⁣⁣⁣⁣___⁣⁣
🪪 Rua Kebbe, Licensed Dietitian⁣
⁣📥 DM to book your online consultation⁣
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17/06/2022

You read that right! The scale is just one of the many tools we could use and honestly, from my own experience and that of my clients, I know the negative effects it could have on your health journey.⁣
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So don’t use a scale if you’re the one who gets affected by it.⁣
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Here’s what you can focus on instead to help you reflect on your progress:⁣
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⚡️ Has my energy improved?⁣
🏋🏻‍♀️ Am I gaining strength & enjoying movement?⁣
🥦 Have I been eating more veggies?⁣
🍗 Have I been eating more protein?⁣
🍫 Am I enjoying the foods I love while still focusing on my health (& without any guilt)?⁣
🤸🏻‍♀️ Am I being flexible & ditching the all-or-none mentality?⁣
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All of the answers to these questions cannot be answered by the number on the scale but they are definitely WINS worth celebrating! 🏆⁣
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These little achievements all add up to the bigger picture. Give yourself credit for it. ❤️⁣
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🪪 Rua Kebbe, Licensed Dietitian⁣
📥 DM to book your online consultation⁣
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12/04/2022

Have you been worried about losing muscle mass during ramadan? 💪🏼⁣
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If the answer is yes, then these tips are for you! 🫵🏼⁣
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1. Make sure you’re eating enough protein throughout iftar & suhoor. Of course, carbs are also important but it’s much more easy to achieve your carb goals than protein goals - so it’s important to focus on protein. 🍳⁣
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2. Don’t stop exercising. Being consistent with your workouts is definitely crucial if you don’t wanna lose your gains. 🏋🏻‍♂️⁣
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3. Sleep is also necessary. In ramadan, it could be hard to get enough sleep because we like to spend quality time with family and binge watch series! But remember, your body and muscles require the rest to recover. 😴⁣
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I hope this helped and remember not to be so harsh on yourself. At the end of the day, it’s just 1 month and you will eventually get back to your regular routine. 🙌🏼⁣
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Share this with who needs it! 💪🏼⁣
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Rua Kebbe, Licensed Dietitian⁣
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31/03/2022

If only there was a button we could press that would help achieve our goals 🖲 am I right? 😅

Unfortunately, that’s not the case. Dedication, time, & effort is what it takes. ⏳

And yes, your dietitian will guide you and support you but it is YOU who must be in the right mindset and willing to make changes.

Only then, nothing will stop you! 🦸🏻‍♀️

Consider this a wake up call to remind you that only you stand in the way of achieving your goals.

Share this with anyone who needs it! 👊🏼

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Rua Kebbe, Licensed Dietitian

28/03/2022

I get asked about how to deal with cravings a lot! So here are my tips for you 👇🏼⁣⁣
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1. Eating balanced meals is necessary to make sure you are satisfied and satiated. Are you eating enough protein, carbs, healthy fats, & veggies? 🍲⁣⁣
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2. Skipping meals will only lead to extreme hunger and make you crave more high sugar/fatty foods. 🍟🧁⁣⁣
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3. If you know me, you know that I can’t go a day without a piece of dark chocolate and that’s how I satisfy my craving! You can definitely enjoy something sweet (in moderation) while still maintaining your health. 🍫⁣⁣
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4. Stay hydrated! Did you know that sometimes that craving you think you have is just your body asking for water? Thirst can be easily mistaken for hunger! 💦⁣⁣
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Share this with someone who needs it and tell me which of these tips will you try? 🙌🏼⁣⁣
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Rua Kebbe, Licensed Dietitian⁣⁣
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24/03/2022

Where my Harry Potter fans at? ⚡️👦🏻

If I want to compare anything in the nutrition world to Dolores Umbridge it would be this 👉🏼 FAD DIETS.

What do these two have in common? They’re strict, unsustainable, & a pain in the a**. 🤣

To achieve your goal, you need a diet that is personalized, flexible, & fits your lifestyle.

If the diet you’re on doesn’t tick any of these boxes, then now is a good time to reconsider a new dietitian.

Maybe even one that’s a big Harry Potter fan 🤣 but please note - I ain’t no wizard! 🧙🏻‍♀️

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Rua Kebbe, Licensed Dietitian

20/03/2022

I mean, who’s still falling for these? 😩

Unfortunately, many! So my job here is to make sure you know that these quick fixes, trends, fad diets, anything too good to be true really… is just bullsh*t! 💩

The key to reach your goals is simple: good nutrition, good sleep quality, movement, & mental preparedness. 🧠

Most importantly… please make sure you’re listening, following, or taking advice from someone who IS qualified. 📜

Put this emoji 🙅🏻‍♀️ in the comments so I know you’re never gonna fall for these things again!

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Rua Kebbe, Licensed Dietitian

18/03/2022

Does bread make me gain weight? 🥖⁣
Does fruit make me gain weight? 🥭⁣
Does pasta make me gain weight? 🍝⁣
Does rice make me gain weight? 🍚⁣
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You name it! I get asked these questions a lot!⁣
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There isn’t one food that will cause weight gain just as there isn’t one food that will help you lose weight.⁣
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The quantity of food you consume is important just as much as the quality.⁣
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Overeating ANY food will cause weight gain (due to overall calorie surplus).⁣
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But if you’re watching your intake and eating moderately… no there isn’t a food that causes weight gain. Not even burgers and french fries! 🍟⁣
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Place a high five 🙌🏼 emoji in the comments so that I know you won’t be asking this question ever again. 😌⁣
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Rua Kebbe, Licensed Dietitian⁣
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16/03/2022

When I thought calorie deficit meant eating less 🤦🏻‍♀️⁣
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Every time I sent out a meal plan to help a client lose weight I would get the same comment:⁣
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“I’m supposed to eat ALL that?!” 😮⁣
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And my answer would be: “yes! You’ll see how you’ll actually reach your weight goal without having to restrict or remove any food you like!” 😌⁣
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Being in a calorie deficit does NOT mean you will eat less. What you need is to eat RIGHT, not LESS. Unfortunately, many people do the opposite.
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Restrictions, restrictions, restrictions… which will not last and ultimately make you binge eat and feel bad without ever reaching your goal! How frustrating can that be? 😣⁣
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Remember, the quality of your food plays a huge role when you’re trying to reach your goal.⁣
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Think whole grains, fruits, vegetables, proteins, healthy fats 80% of the time and the remaining 20% is for the things you enjoy. 🍔⁣
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Share this with whoever needs to hear it! 🤍⁣
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Rua Kebbe, Licensed Dietitian⁣
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