The Healthquarters- by Mira Tueny

Refreshing snack of the day 😉
What did you have as a snack today?
Share your answers ⬇️

The World Health Organisation (WHO) recommends consuming less than 5g of salt a day (equivalent to 2400mg Sodium). Reducing salt intake is important for several reasons. It helps:
- Control blood pressure
- Support kidney health
- Prevent fluid retention & Edema
- Preserve bone health
- Maintain proper hydration levels
- Reduce the risk of cardiovascular disease, stroke and coronary heart attack

"An estimated 2.5 million deaths could be prevented each year if global salt consumption were reduced to the recommended level". WHO

Remember that while reducing salt intake is beneficial, it's also essential to maintain a balance and not eliminate salt completely, as the body requires a certain amount of sodium for proper functioning.

Yesterday night, I prepared this asian cucumber salad and it was delicious! Swipe right for the rest of the dinner😉

Here’s the recipe:
- 5 medium cucumbers
- 1 tbsp of scallions
- dressing: 1 tbsp soya sauce + 1 tbsp balsamic vinegar + 1 tsp agave syrup + 1 tsp sesame oil + sea salt + black pepper + grated ginger
- Topping: 1 nori sheet + 1 tbsp black sesame seeds + 1 1/2 tbsp toasted sesame, seeds + 1/2 tbsp blended sesame seeds

This week is infertility awareness week which aims at breaking the stigma around infertility and finding support around you 🥰
Swipe right to find out how you can increase your chances of getting pregnant. Remember, stress is one of the most important factor, so make sure that whatever you choose to do in your journey towards parenthood, it feels right & it is not putting more pressure on you. 🙏🏻
Being surrounded by people you love, having the right support team, meditation, breathing exercises, acupuncture and self care can help during this difficult period 🤍

Whole grain sourdough bread with avocado & poached eggs 🤤

Would you have it for breakfast, lunch or dinner? 😁

3 days until Ramadan starts!
Engaging in healthy behaviors is key during this period in order to stay healthy & energized 😃

Pancake 🥞 morning 😋
I am not a fan of maple syrup, I prefer honey 🍯 so I mixed it with nuts (almonds & pistachios) and seeds (chia, flax, sunflower & pumpkin) to provide good fats and fibers.
It will help regulate blood glucose compared to honey alone and will keep me full for long 😃
To add a touch of sourness, berries 🫐 are my favorite 😍

When you respect your body, you act from a place of self love, compassion & kindness 🥰
You might not love your body right now but you need to respect it at all times.
You will be making healthier choices for your body & mind 🙏🏻

Breakfast to go this morning 🏃🏼‍♀️ 🏃‍♂️
Wouldn’t have time to eat before heading to work this morning, I prepared breakfast last night for my husband & I. It tastes sooo good 😋

Peanut butter chia pudding:
For 1 serving:
- 1/2 cup unsweetened almond milk
- 1/8 cup chia seeds
- 1 tbsp of peanut butter
- 1/2 tsp vanilla
- 1/2 tbsp agave syrup (or honey or maple syrup)

I mixed all the ingredients in a jar & kept it overnight.

This morning we cut a 🍌 and added chocolate granola for him, corn flakes & oats for me 😋

Funny story: after all the effort & the picture, he took my jar instead of his & left 🙈😂

Parents serve as role models for their kids. Whatever they will say, kids will hear and act accordingly. Talking a lot about weight, shape, "bad" foods, compensating behaviors.... will affect children's relationship with food, body image, self worth & can lead to eating disorders.
Please be careful when you talk in front of your kids, your words have much more impact than what you might think.

Balanced, comforting & easy dinner: pasta, tuna, capers, lemon zest, olive oil, lemon, aneth, origano 😋

NB: it would have been healthier to use brown pasta but I had the pack of these bucatini already opened 🫠

I don’t think she liked my unsolicited advice on how to lose weight… 🤷‍♀️

Praising someone for losing weight & being so motivated can actually be a really bad thing.

So please 🙏🏻 think twice before commenting on body weight & ideally just don’t comment on body weight 🙏🏻🙏🏻🙏🏻

Last night’s easy, filling & healthy dinner: avocado toast and sardines!

Sardines are oily fish rich in omega-3 fatty acids —> anti-inflammatory
They are a good source of protein, vitamins B12 & D and minerals such as Selenium, Calcium and Magnesium —> great for bone health, immunity & hormone balance.
They are also less contaminated by Mercury than larger fish 🐠

For all these reasons, if you like sardines, make sure to include them in your diet 😋

Some medical conditions such as Diabetes, Hypothyroidism, Hypoglycemia, Pregnancy, Breastfeeding or medications like antidepressants, steroids or antihistamines can increase your hunger.
If you ruled out a medical problem, feeling hungry all the time may be due to some lifestyle factors that you can address. Swipe left to find out more 😉

8 years ago, I founded The Healthquarters Polyclinic. I can’t believe how fast time went by.
During these past years, I met so many strong and inspiring people who shaped me and led me to where I am today.
The way I treat and guide my patients was paved through the courage it took for people to open up about their insecurities and being vulnerable with me.
Seeing how our multidisciplinary team is helping patients feel mentally and physically better is just beautiful 😍
Most importantly, it is heartwarming and fulfilling to see people achieving their goals with you 🥰. Having a positive impact in people’s life is the most beautiful feeling ever.

« How can I get rid of my cravings? »

I get asked this question a lot so I thought I would share a few steps that can help keep your hunger under control 😉

Please note that some days we can feel hungrier than others and it is completely normal!
Please don’t feel guilty, listen to your body instead 😌

Refreshing dinner: mozzarella buffala with cherry tomatoes, basil and olive oil 🤩
I have had it with rye sourdough bread to include healthy digestible complex carbohydrates.

Constipation is characterized by the following symptoms:
- Less than 3 💩 / week
- Hard, dry, or lumpy 💩
- Difficulty or pain when passing 💩
- A feeling that not all 💩 has passed

If you experienced some of these symptoms the lifestyle tips above can help you improve bowl movement 😌

If you’ve made changes to your diet, exercise routine, stress level and medications, but still have frequent constipation over the course of a few months, it might be time to see your doctor 👩‍⚕️

💡: it's true that the caffeine ☕ can stimulate the muscles in your digestive system to contract, causing a bowel movement. But because caffeine is dehydrating, it's not recommended.

Polycystic o***y syndrome (PCOS) is a condition characterized by hormonal imbalances, irregular periods, and/or the development of small cysts on ovaries.
It can cause insulin resistance and increase inflammation which can make it difficult for women to lose weight easily.

Swipe right for some tips.

Please remember every women is different, what works for someone may not work for someone else. Listen to your body and trust yourself 😊

Homemade fajita 😋 one of my favorite dinners

I enjoy preparing it; it is an easy recipe that provides me with a very comforting & festive meal 🥰

NB: I like to mix my own fajita spices & I don’t really like sour cream, so I use labneh instead 😉

Pizza Sundays beat BBQ Sundays. And by far 😋😁

Many of my patients worry that their trips will "ruin" their healthy lifestyle. So, here are some tips to help you stay fit and eat healthy while having a great time during your vacations. Please, remember that vacations are made to be enjoyed to the max, so please don't feel guilty, relax and fully live all your experiences; your mental health is crucial.

Unfortunately, we are hearing more and more people getting food poisoned in Lebanon 😕
Swipe right to find out some steps to prevent it 😉

What happened over the past few years shouldn’t be acceptable. The price we paid and are still paying for so many years of bad governance is tremendous.

Today, I have the power to decide on the quality of life I want for myself and future generations.

Vote for a positive impact, vote so that this country feels like home again.

Just as dieting behaviors can snowball into an eating disorder, an obsession with the gym and weight-lifting can lead to bigorexia when combined with low self-esteem and a distorted self-image
Don't get me wrong, not everyone who loves working out regularly struggles with bigorexia. Swipe right to find out the signs to tell the difference between healthy exercise patterns and disordered behaviors.

The biggest challenge in seeking treatment for this population is that often they may be reluctant to seek help. Besides, exercising is often praised within our culture, therefore these individuals may receive external validation for their obsessive and compulsive behaviors.

If you or a loved one believe that you might be struggling with muscle dysmorphia, it is important that you reach out for help and support.

Homemade vegan banana bread 😄 It tastes so good!
I followed ’s recipe.
The only difference is that I put it in the oven for 25-30min (not 50min) so I really recommend that you check with a toothpick and if it comes out clean, it should be ready!

In the past 24 hours alone, I have heard 2 of many similar stories of mothers feeling guilty after people shamed them. One is pregnant and was eating gummy bears when someone shamed her for harming her baby and told her in front of 10 people that she was a bad mom.
Another delivered about a week ago and had decided to stop breastfeeding because she felt like it was too much for her. Her own choice right? Some people actually suggested that she wasn’t doing the best for her baby and that she was a bad mom.
I don’t need to tell you how they felt after that, you can imagine.

These beautiful mothers love their kids more than anyone else in the world and they know what’s best for themselves and their children. So if they decide to eat gummy bear or stop breastfeeding, they are free to do so without having to hear any comment from anyone!

Please remember that we are already living very stressful times, there is no need to be mean to people that are doing their best.

Shaming others can cause serious psychological and emotional consequences. Don’t take it lightly.

NB: I talked about mothers, but this is applicable to everyone trying to deal with something that is not easy and having to hear mean and inconsiderate comments that makes it all so much harder.

Your relationship with food is not really about food itself.

Feeling powerless around food is about avoiding to accept and deal with your emotions. It will lead you to eat to numb your feelings and fill a certain void.

It can be triggered by anxiety, fear, uncertainty, boredom, disappointment, anger, and other emotions that are not very easy to deal with.

Learning to know your triggers, accepting, understanding and comforting yourself is key to have a healthier relationship with food and feel better on all levels 😌
I am there if you need me to support you in this journey 😉

Comforting dinner: freekeh, halloum and vegetables 😋