Pomodoro Nutrition & Lifestyle Coaching

Pomodoro Nutrition & Lifestyle Coaching www.pomodoronutrition.com

We help young and middle-aged adults ditch yo-yo dieting, change their eating habits and develop healthy relationship with food, so they can finally get their healthiest and best shape ever, and maintain a healthy lifestyle for the rest of their lives. What can you expect when you get mentored by Pomodoro Nutrition & Health Coaching?

1- Receive a Personalized Program that fits your lifestyle
2- Get the Support you deserve from your Certified Nutrition Coach throughout your journey
3- Learn how to improve your diet and eat better without restrictions and without feeling deprived
4- Master healthy habits and skills that last a lifetime
5- Achieve your health goals and lifestyle transformation

Please send us a message, call us or visit our website for more details about our Nutrition Coaching Programs.

05/11/2025

🥝 My Kiwi Chia Pudding Recipe 🥝

On busy days, sometimes you just need a quick and refreshing snack that boosts your energy, prevents afternoon sugar crashes, satisfies your sweet tooth, and boosts your mood.

And this Kiwi Chia Pudding ticks all the points. Plus, it’s meal-prep friendly... you can pack it for the office, or enjoy it immediately at home.

This one takes 2 minutes… and your skin & gut will thank you later 😍
✅ High in vitamin C: Kiwi is loaded with antioxidants that support glowing skin & collagen production
✅ Keeps blood sugar stable: Chia seeds are rich in soluble fiber that forms a natural gel to slow down sugar spikes
✅ Gut-friendly: The fiber and natural prebiotics in kiwi feed your good gut bacteria
✅ Great for immunity: Vitamin C and antioxidants fight inflammation and support your immune defense
✅ Satisfying & filling: Healthy fats from chia + pistachios keep hunger under control,naturally 😉

🍃 Ingredients (for 1 serving):
- 2 kiwis (slightly ripe)
- 2 tbsp chia seeds (around 20g)
- Optional drizzle of maple syrup (I skipped it, my kiwis were sweet enough)
- Mixed berries and 15g crushed pistachios for topping

🥄 How to make it:
1- Mash the kiwi with a fork (or hand blender, but not too liquidy).
2- Stir in chia seeds and let sit for 10–15 mins.
3- Top with berries + pistachios… and bon appétit! 😋

💚 If you want 10 more super easy gut-friendly recipes like this, I prepared a FREE miniE-book for you!
Comment "KIWI" 🥝 and I’ll send it to you!
Save this recipe for later & share it with a friend who loves healthy snacks. ❤️

✨ 7 Truths About Weight Loss Nobody Tells You ✨We often hear the same advice on repeat: eat less, move more, done.But th...
02/10/2025

✨ 7 Truths About Weight Loss Nobody Tells You ✨
We often hear the same advice on repeat: eat less, move more, done.
But the reality? It’s not that simple… and the journey is full of surprises. 🤷🏻‍♀️
Having realistic expectations right from the beginning is absolutely key to:
✅ Long-term success
✅ Staying motivated
✅ Meeting your goals without frustration

That’s why I’m sharing 7 weight loss truths you need to know and accept. 😉

1️⃣ Weight loss isn’t linear. Fluctuations and plateaus are part of the journey.
Body weight naturally fluctuates daily and over time due to water balance, glycogen stores, hormones, and metabolic adaptations. Fat loss can occur even when the scale doesn’t immediately reflect it.
2️⃣ Weight loss is often faster and easier in the beginning.
The first kilos usually come off quickly due to glycogen and water loss, plus initial fat loss. As you get leaner, your metabolism adapts, and progress slows down. That’s normal biology.
3️⃣ Maintaining weight loss takes more consistency than losing it.
When you lose weight, metabolism slows and hunger hormones change. Your body naturally wants to regain weight, so long-term success depends on sustainable habits, not just willpower.
4️⃣Stress and sleep can make or break your results.
High stress raises cortisol, increasing cravings, water retention, and belly fat. Poor sleep disrupts hunger hormones, making you hungrier. Your nervous system matters.
5️⃣Working out alone doesn’t guarantee weight loss.
Exercise preserves muscle, boosts health and mood, but fat loss requires the right balance of nutrition and movement. Workouts alone often aren’t enough.
6️⃣Accountability makes it much easier.
Studies show people with social or coaching support stick to their plans longer. Having someone check in keeps you motivated when willpower dips.
7️⃣How you lose weight matters more than how much you lose.
Crash diets often burn through muscle, slow metabolism, and harm hormones. Sustainable, balanced methods protect your health and make results last.

Want to check your weight loss progress? Book a free discovery session. Link in bio. 🥰

Bloating, Muscle Cramps, Sugar Cravings, or Trouble Sleeping… Do these annoying issues sound familiar? 🫣Here’s your quic...
18/09/2025

Bloating, Muscle Cramps, Sugar Cravings, or Trouble Sleeping… Do these annoying issues sound familiar? 🫣

Here’s your quick guide to the best food + drink combos for rapid relief, so you can feel better immediately! 👌

💪 Muscle Cramps?
✅ ½ avocado + 1 glass coconut water
- Avocado provides potassium & magnesium, essential for muscle function; coconut water adds natural electrolytes.
- Bonus tip: Gentle stretching + 200–300 mg magnesium glycinate in the evening (always consult your healthcare provider before supplementing).

🤷🏻‍♀️ Constipation?
✅ 3–4 dried prunes + 1 cup freshly sliced ginger tea
- Prunes soften stool and stimulate bowel movements thanks to their soluble fiber and sorbitol; ginger improves gut motility through gingerols and shogaols.
- Bonus tip: 5–10 min gentle belly massage, clockwise, and try the squat position using a small stool to ease elimination.

🧠 Mental Fatigue?
✅ 2 squares dark chocolate (70%+) + 1 cup green tea
- Cocoa flavanols boost blood flow to the brain; green tea’s L-theanine + caffeine enhances alertness without jitters.
- Bonus tip: 2–3 min cyclic sighing (inhale 4s, quick 1s top-up, exhale 7s) + 5–10 min natural sunlight exposure.

🎈 Bloating?
✅ 1–2 fresh kiwi + 1 cup fennel seed tea
- Kiwi’s actinidin aids protein digestion; fennel relaxes intestinal muscles.
- Bonus tip: Warm compress / hot water bottle for 10–15 min + slow 5–10 min walk after meals.

🍰 Sugar Cravings?
✅ 1 handful mixed berries + 1 cup warm cinnamon tea
- Berries stabilize blood sugar thanks to their fiber, polyphenols, and natural sweetness; cinnamon may improve glucose uptake through cinnamaldehyde.
- Bonus tip: 10-min brisk walk + 200–400 mcg chromium picolinate if cleared by your healthcare provider.

😴 Trouble falling asleep?
✅ 20–30 g raw pistachios + chamomile tea
- Pistachios supply melatonin & magnesium; chamomile promotes relaxation.
- Bonus tip: 5–10 min body scan meditation or 4–7–8 breathing before bed.

🤔 Is there another annoying issue you’d love a quick relief combo for? Share it in the comments

💡 Daily reminder: Your body can only lose weight when it feels SAFE, not just emotionally, but also physiologically! Whe...
08/08/2025

💡 Daily reminder: Your body can only lose weight when it feels SAFE, not just emotionally, but also physiologically!

When your body is under chronic stress 😫, it releases more cortisol (your main stress hormone).
And here’s what happens next:
➡️ High cortisol → raises blood sugar → triggers insulin release → promotes fat storage (especially around the belly).
➡️ Cortisol also messes with your hunger hormones (ghrelin and leptin) → more cravings,
less satiety, and stronger urges for quick-energy foods like chocolate or chips.

And if you’re not sleeping well? 😴
Poor sleep increases cortisol and ghrelin, lowers leptin, and slows your metabolism… making it even harder to lose weight.

🤩 The good news?
You can switch your body from “survival mode” to “safe mode”.
✅️ Breathe deeply, meditate, and relax:
This is where your parasympathetic nervous system (aka “rest & digest” mode) comes in. When you activate it through deep breathing, good sleep, meditation, gentle walks, or even laughing with friends…
- Your digestion works better (bye-bye bloating)
- Your gut bacteria get happy & balanced (which helps appetite and cravings)
- Your cortisol drops, insulin stabilizes, and your body feels safe enough to let go of
stored fat.

✅️ Show your body love:
Start healthier eating habits, make better food choices, and move more, because you love your body and want to help it function better.
A positive body image reduces psychological stress, helping you stick to healthy habits without constant inner pressure.

😌 When your nervous system is calm, your digestion works efficiently, your hormones are
balanced, and your body finally feels safe enough to let go of stored fat instead of hoarding it.

👉 Bottom line: Sleep well, manage your stress, breathe deeply, meditate, and love your body ❤️… because fat loss isn’t just about calories. It’s about making your body feel safe enough to let go.

What’s one small thing you do every day to help your body feel calm & safe? 🤔
Share with us in the comments to inspire others! 🥰

✨8 Natural Ways to Boost Your Collagen!Wrinkles, joint pain, hair loss, dry skin? 😕 These are often signs your collagen ...
24/07/2025

✨8 Natural Ways to Boost Your Collagen!

Wrinkles, joint pain, hair loss, dry skin? 😕 These are often signs your collagen levels are dropping... something that starts happening naturally after age 25.

I often get asked: “Should I take collagen supplements?” And the honest answer is... it
depends.
✔️ On the quality of the supplement
✔️ And on your daily habits

📚 Research shows that 7–10g of hydrolyzed collagen daily for 90 days can improve skin
elasticity and reduce wrinkles.
But even the best supplement won’t do much if your lifestyle and nutrition don’t support collagen production.

So here are my top 8 tips to support your body’s collagen production naturally:
🥣 1. Add collagen-rich foods
Fuel your body with bone broth, sardines with skin & bones, egg whites, and gelatin. These
don’t become collagen directly, but provide the building blocks to make your own.

🍗 2. Prioritize protein
Your body needs amino acids like glycine and proline to make collagen. Focus on lean meats, chicken, tofu, or combine legumes + whole grains for a complete plant-based option.

🍊 3. Don’t skip Vitamin C – collagen’s BFF!
Vitamin C helps your body stitch collagen fibers together. Even a mild deficiency slows the
process. Add kiwi, citrus, bell peppers, strawberries and leafy greens.

🧂 4. Load up on Zinc
Zinc activates enzymes that build and repair collagen. Find it in oysters, pumpkin seeds, cashews, beef, and chickpeas.

🍫 5. Don’t forget Copper
Copper is key for collagen maturation and binding with elastin. Add dark choco, tahini, almonds, and shiitake mushrooms.

🫐 6. Fight oxidative stress
Free radicals damage collagen. Antioxidants help neutralize them. Load up on blueberries, green tea, turmeric, and pomegranate.

️‍💪🏻 7. Do resistance training
Strength workouts stimulate collagen production in skin, joints & tendons. Just 2–3x/week can make a difference.

😴 8. Prioritize sleep
Deep sleep = collagen regeneration. This is when growth hormone is released. Aim for 7–9 hours for natural anti-aging.
Follow Pomodoro Nutrition & Lifestyle Coaching for more! 🥰

Feeling Tired, Foggy, or Moody Lately? These Symptoms Might Be Caused by a Deficiency! 🫣Nutrient deficiencies often snea...
23/05/2025

Feeling Tired, Foggy, or Moody Lately? These Symptoms Might Be Caused by a Deficiency! 🫣

Nutrient deficiencies often sneak in quietly... But catching them early is key for supporting your:
⚡ Metabolism
🛡 Immune system
💪 Bone & muscle strength
🧠 Brain function
💅 Skin, hair & nail health

In this post, I’ll share the 4 most common deficiencies worldwide, how to spot them, and the best foods to naturally boost these essential nutrients.

🩺 Pro Tip: Always confirm with a blood test or consult your healthcare provider before jumping to conclusions. Some symptoms can overlap with other conditions.

1. Iron Deficiency
🔍 Signs: Hair loss, brittle nails, fatigue, dizziness, shortness of breath.
✅ How to Get Enough:
Heme iron: Clams, oysters, beef liver, chicken.
Non-heme iron: Seeds, nuts, leafy greens.
Tip: Pair non-heme iron with vitamin C to boost absorption!

2. Vitamin B12 Deficiency
🔍 Signs: Poor memory, fatigue, numbness, appetite loss, constipation.
✅ How to Get Enough:
Animal sources: Oysters, beef liver, salmon, tuna.
Plant-based options: Seaweed, B12-fortified nutritional yeast, fortified plant-based milk.

3. Magnesium Deficiency
🔍 Signs: Muscle cramps, sleep issues, anxiety, mood swings, heart palpitations.
✅ How to Get Enough:
Seeds: 🌻 Sunflower, pumpkin.
Nuts: 🥜 Almonds, cashews, peanuts.
Other sources: Spinach, black beans, edamame.

4. Vitamin D Deficiency
🔍 Signs: Fatigue, mood changes, muscle weakness, frequent infections, hair loss.
✅ How to Get Enough:
☀️ Sunlight is the best source!
Food: Cheddar cheese, fortified dairy, egg yolks, oily fish, UV-exposed mushrooms.

🤓 Remember: The best way to prevent deficiencies is by eating a balanced diet rich in minimally processed foods.
For plant-based eaters, focus on smart food pairings and fortified options to ensure optimal
nutrient absorption.

Follow Pomodoro Nutrition & Lifestyle Coaching for more nutrition tips and easy healthy recipes! 🥰

✋DAILY REMINDER: Eating healthy and losing weight is NOT about starving yourself… it’sabout supporting your body with th...
18/05/2025

✋DAILY REMINDER: Eating healthy and losing weight is NOT about starving yourself… it’sabout supporting your body with the right food! 😉

If you're trying to lose weight, starving yourself can trigger metabolic adaptation (it’s when your body slows down to conserve energy). This affects your thyroid function, disrupts hunger hormones like leptin and ghrelin, and even raises cortisol (your stress hormone) 🥺

Yes, weight loss requires a calorie deficit… but starving can backfire. There's a smart way to do it that protects your metabolism and muscles! 💪

👉 Try this instead:
✅ Create a slight calorie deficit based on your real energy needs. This keeps your metabolism steady and prevents the body from going into survival mode! 👌
✅ Eat balanced, nutrient-rich meals to stabilize insulin and manage appetite 🥘🍲🥗
✅ Choose whole, minimally processed foods to they fuel your mitochondria, boosting ATP
production, aka your body’s natural energy! 🍇🍓🍎🥑🌰
✅ Move your body regularly and build muscle. Muscle mass helps increase basal metabolic rate and protects against metabolic slowdown! 🏃‍♀️🏋‍♀️

Need help figuring out your ideal calorie intake for healthy weight loss? 🤔
I've got you! DM now and let’s get started 🥰

Follow Pomodoro Nutrition & Lifestyle Coaching for more nutrition tips and healthy recipes!

Yesterday I turned 37! 🥹🎂 Well… I still can’t believe it… but yeah, it is what it is! 😄This past year has been one of th...
01/05/2025

Yesterday I turned 37! 🥹🎂 Well… I still can’t believe it… but yeah, it is what it is! 😄

This past year has been one of the most important of my life, both personally and professionally.
I’ve coached over 40 amazing humans, and it turned out to be one of those 12-month chapters where I grew the most.. not just as a holistic nutritionist, but also as a solopreneur, a woman, and a human being. 💫

Here are a few things I really want to share with you:

🍅 Real change starts when you're READY (not just when you want it)
You can want to change a habit so badly, but unless you’re truly ready, willing AND able, it just won’t stick. And we’re not always at the same stage for every habit, and that’s okay. It’s not laziness. It’s being human.

🍅 One size NEVER fits all... and never should!
Every person I’ve worked with had a completely unique story: genes, traumas, routines, goals, values. This made me realize (again and again) how important it is to personalize every strategy, and also adjust along the way... because life isn’t linear, and neither is healing or growth.

🍅 I am my own first client, and I had to learn to treat myself like one
I won’t lie, there were moments I pushed my limits way too far, putting clients first all the time. But this year, I finally set boundaries, said NO to things/people that drained me, and booked time just for… Marwa. Because I can only support others if I’m truly supporting myself first 💛

🍅 Collaboration is magic
This was the year I connected with so many heart-centered humans.. people who just get you, you know? And I learned that the best partnerships are built on genuine connection, giving without expectations, and showing up as your true self. And it changes everything.

To every single person who’s been part of this Pomodoro Nutrition community: THANK YOU! ❤️

Your love, DMs, support, and curiosity keep me going. I can't wait to share even more nerdy, science-backed nutrition tips with you this year!

Big love,
Marwa Pomodoro Nutrition & Lifestyle Coaching 🍅

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