Nour Zibdeh - Integrative Nutrition for Digestive & Autoimmune Diseases

Nour Zibdeh - Integrative Nutrition for Digestive & Autoimmune Diseases Heal your gut naturally - get rid of stomach pain, bloating, diarrhea, constipation, heartburn, and fatigue - calm down your autoimmune disease
Your symptoms are likely frustrating, uncomfortable, and maybe even painful. My guess is that you’ve tried many ways to resolve all the symptoms you’re experiencing. And, you’re confused and overwhelmed with all the information out there. Your gut is, quite literally, telling you that you haven’t cracked the code yet. Something is creating havoc in your body. And, it can feel like you’ve lost all hope around getting better. I’m here to tell you it’s not all in your head! There’s an imbalance in your gut that’s affecting your energy, hormones, mood, and potentially much more, even though doctors might keep saying you’re fine and that your labs and tests are normal. If you want to finally get to the root of your problem, eliminate your discomforts and the strain they put on your life, heal your gut naturally, and get lasting results, you’re in the right place.
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Weight loss, general wellness, digestive issues, heart health, food sensitivities, thyroid conditions, hormone imbalances, IBS, fibromyalgia, headache, migraines, and healthy cooking

I’m so lucky to work with people who make my job not feel like a job....  Starting with the right tools and the right in...
03/10/2020

I’m so lucky to work with people who make my job not feel like a job....
Starting with the right tools and the right info is very important. Then the real work happens at home... she committed to herself and her health. She cooked her meals. She stuck with the plan. She was patient. She asked questions and was willing to be coached. She was positive, optimistic, and had a mindset of healing. She was willing to change. And when all that happens, the results always follow 🙏🏻 #guthealth #guthealthmatters #guthealing #integrativehealth #integrativenutrition #ibd #IBS #nutrition #nutritioncoach

Snacking. Grazing. Healthy or bad habit? .Let’s make some definitions first.Snacking: eating something between meals. Th...
12/21/2019

Snacking. Grazing. Healthy or bad habit?
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Let’s make some definitions first
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Snacking: eating something between meals. There’s a good way to snack & a bad way to snack.
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Grazing: eating nibbles and bits+pieces continuously through out the day. Grazing is not healthy. I’ll tell you why.
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A snack is a great way to fill the gap. If your meals are more than 5 hours apart, you might get low blood sugar, headache, or extreme hunger that pushes you to overeat. To make a snack healthy, do this:
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✅ space meals & snacks 3-4 hours apart. Breakfast at 8 am, lunch at 12 pm, a snack at 3 pm, and dinner at 7 pm. This is an example-use it to time your own meals/snacks.

✅ sit down to eat. Make a plate, look at your food, and be mindful. A snack is a small meal that needs to be balanced for protein, healthy fats, and some healthy carbs too. It’s not just a package of sugary carb-rich things.

✅ set a time for the snack. That’s how a snack is different from grazing. Close the kitchen (or your mouth) when the snack ends. There’s a time for it to begin & end.

Grazing is a problem because you don’t pause the eating process. You’re always on feeding state. Your body needs to process the food.
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Every time you eat, your body produces insulin, which means more fat storage. With too much insulin, your body can’t tap into the fat stored in fat tissue to be used for energy. It’s anti weight loss hormone.
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Grazing also interferes with the gut cleaning process. The gut needs 3 hours in between meals to “sweep” leftover food, bacteria, & other undigested material from the stomach to the end of the digestive tract. Every time you eat, you interrupt this cleaning wave and it has to start all over.
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It’s like trying to sweep your kitchen floor but your child keeps on walking over the mess. You end up starting all over again, and again.
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When the gut can’t sweep everything down, you end up with bacterial overgrowth or SIBO.
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SIBO is one of the main reasons people have gas, bloating, stomach pains, diarrhea, constipation, & food intolerances.
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A simple tweak on how+when you snack makes the difference between it being a healthy addition to your day or a bad habit. 👍🏻

I’m really loving this soup from Carrefour. Clean ingredients. Tastes great. Perfect for cold days for lunch or to suppl...
12/15/2019

I’m really loving this soup from Carrefour. Clean ingredients. Tastes great. Perfect for cold days for lunch or to supplement dinner. (Or whatever you call your meals ... I’m always confused and confusing people here in Jordan lol) 😂
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#dinner #lunch #soup #carrefour #vegetables #amman #jordan #health #healthy #nutrition #eatwell #eatwellbewell #eatwelllivewell #zucchini #quickmeals

Pinpointing food sensitivities isn’t easy. Here’s an example that may help you..My patient has been eating GF rolled oat...
12/11/2019

Pinpointing food sensitivities isn’t easy. Here’s an example that may help you.
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My patient has been eating GF rolled oats without a problem. Oats came back “safe” on her food sensitivity test.
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We wanted to try oat milk. Commercial milk replacements have added ingredients so we have to test them separately.
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We picked one product. She’s only testing a specific brand and variety of oat milk.
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Unfortunately, it caused stomach upset and urgent bowel movement 30 minutes after drinking it.
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We’re lucky the reaction happened so close. Food sensitivities can show up 72 hours after eating the food, making it even harder to pinpoint.
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She decided to try a different oat milk brand and had no reactions.
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Interesting 🧐
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When we compared ingredients, the thing that stood out to me was the sunflower oil. The milk that caused the stomach issues had sunflower oil. The one that didn’t is made with rapeseed oil.
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I reviewed her food & symptom log and noticed that she had a similar reaction previously. Guess what food she ate prior to her symptom? Something cooked with sunflower oil.
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💡💡💡
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Most people don’t think of oils & spices their meals are cooked with. They forget the small ingredients, fillers, or preservatives in products. Even something like citric acid can be a problem.
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Now you may be wondering, did sunflower show up on the food sensitivity test? Shouldn’t the test have told us whether sunflower is a problem or not?
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I love the food sensitivity test and I plan to continue to use. It’s VERY useful and provides so much guidance and clarity. It’s 96% accurate, which means that almost always, what shows up positive is positive, and what’s negative is actually negative. She was able to introduce 35+ foods with success so I still have faith in it.
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However, every now and then there’s an outlier-that’s why it’s VERY important to do a food sensitivity test under the guidance of a dietitian or nutritionist who knows how to find those outliers.
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A food may be “negative” on the test. It didn’t trigger an immune reaction but it could have certain fibers, lectins, tannins, histamine, or other compounds that trigger a reaction.

I hope this helps you connect some dots (and as always, DM if you want to see how I can help you individually too)

Dinner idea; Asian-inspired chicken with veggies—could you comment with a heart or yes if you like more posts like this?...
12/04/2019

Dinner idea; Asian-inspired chicken with veggies—could you comment with a heart or yes if you like more posts like this?

I honestly don’t plan meals. And I don’t alway think what I cook is instagram-worthy mainly because we’re busy. By the time dinner is done, we just want to eat 😂

But what I do is always have certain staples:
✅ raw chicken breasts in the freezer
✅ onion, garlic, ginger root (lots of flavor!)
✅ carrots and broccoli. My kids like them and they last in the fridge. I also often have bell peppers and mushroom. Sometimes I buy them not knowing what I’m going to do with them, but they’re easy to toss into most things. Worst case, if they sit for few days, we make vegetable omelets.
✅ the rest of the ingredients are staples in most kitchens

What you need:

Chicken, broccoli, carrots, bell pepper, mushroom, onion, garlic, fresh ginger, oil (I used olive/coconut), coconut aminos (I don’t do well with soy), flour (rice or whole wheat if you can tolerate it), almond butter, ground coriander, salt and pepper.

what I did:

1️⃣ Cut 3 raw chicken breasts into cubes. Place in a bowl. Add about 1 TBS flour and 2 TBS coconut aminos. Toss.

2️⃣ Heat the oil and then sauté chopped onion, garlic, and ginger for 2 minutes. Add the chicken and cook until no longer pink from the outside.

3️⃣ Add the veggies (chopped or sliced). Start with carrots and broccoli first and sauté for 3 minutes. Then add the mushroom and bell pepper (they cook faster). Season with salt, pepper, coriander, extra coconut aminos if you like.

4️⃣ meanwhile, prepare the almond sauce. Combine 2 tablespoons almond butter with some water, another tablespoon coconut aminos, some juices from the chicken and veggies, and 1 tsp honey (I don’t typically use honey but a little sweetness won’t kill anyone). Mix well and then add on top of the chicken.

5️⃣ Cook for few more minutes. Adjust seasonings if needed. Serve on it’s own or with rice, quinoa, noodles or whatever you like.

👉NOTES👈
If you use soy sauce, use LESS. Coconut aminos has milder flavor so I usually add a bit more.
If you have, add sliced green onion. You can also toss some cashews but the almond butter makes it rich enough

Thats what my patient told me yesterday during our call. .We did a little happy dance. 💃🏻💃🏻💃🏻.I mean... having good comp...
12/02/2019

Thats what my patient told me yesterday during our call.
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We did a little happy dance. 💃🏻💃🏻💃🏻
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I mean... having good complete bowel movements that get you feeling clean, empty, and lighter is priceless. ❌💰❌
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If you have normal bowel functions, you may not understand the struggle. But if you’re in the same boat as my patient, you will totally understand the enthusiasm about it here. 💩💩💩
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👉 Before we started, on October 13, she scored her symptoms and she was at 125. The survey tracks severity and frequency of symptoms. The higher the number, the worse the person feels.
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👉 In addition to constipation, she reported severe heartburn, painful elimination, gas, bloating, burping and stomach/intestinal cramps. Other non-digestive symptoms included insomnia, restlessness, anxiety, mood swings, irritability, eczema, joint and muscle pain, irregular heartbeat, and water retention.
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👉 She started her custom food plan on October 26. On November 30, the Sunday after Thanksgiving, she completed another survey and her score was 15 🙏🏻
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👉 The only different thing in her life was changing her food and sticking to her food sensitivity plan.
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She also lost 8 lbs in the process.
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Our work is not done and we’re waiting for her stool results to identify the root causes of all her original and remaining symptoms. We want to nip the problem in the bud so it doesn’t come back again. She still has some uncomfortable fullness and belching, but the progress we made is huge!
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I wanted to share this with you today so you know that you don’t have to live with your bowel struggle. You’re not alone. And it’s not normal to be constipated.
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And even though you or people around you may convince you that it’s no big deal and it’s just poop, having a consistent way for waste to exit your body is very important for your hormone balance, detoxification, cancer prevention, liver health and so much more!!!
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Want results like this? Check out my free training in the profile “Beat IBS” (ps. Attend even if you don’t have an official diagnosis) or DM here. ❤️

Sometimes, few hours after a workout, I feel this intense ravenous hunger. I usually eat a high protein breakfast after ...
11/28/2019

Sometimes, few hours after a workout, I feel this intense ravenous hunger.

I usually eat a high protein breakfast after my morning work outs, but sometimes I need something *else* 😋🤣

And today after an intense cardio class, I was having this craving for something warm, sweet, sugary, starchy.

Instead, I grabbed the blender and mixed some frozen strawberries, orange slices, 1/4 avocado, a handful of parsley (great for detox and binding to mold), and collagen protein. I usually just use water for liquid. Coconut water would have been great if I had. 🍓🥥🍊

What my body needs is not sugar. It needs hydration and nutrients.💧

The thing is, exercise can make you feel hungry.

And if your goal is to lose weight, or even just maintain weight, you have to be smart about fueling your body.

You don’t want to deprive your body, but sugar is not really a nutrient.

And what you tell yourself needs to help you pick the right choice. Instead of feeling deprived, a victim, that’s it’s unfair, or that there’s something better out there, keep telling yourself that you are CHOOSING this way of eating because it makes you feel energized and vibrant.

And I’m not ignoring the fact that a smoothie tastes nothing like a 🧁🍰🍪🍩, but taking care of physical hunger will help you manage the emotional hunger or cravings. 😉

Of course things like hormones, insulin, lack of sleep, stress or even yeast overgrowth (candida or other types of yeast) can make you crave sugar and must be corrected so it doesn’t feel like a huge struggle to reduce sugar intake. 💪🏻
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What helps you prevent cravings? What helps you make the right decisions consistently?

In one way, that’s what you want to hear. 🎉.No Crohn’s disease or colitis. No ulcerations or polyps..But if you’re deali...
11/27/2019

In one way, that’s what you want to hear. 🎉
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No Crohn’s disease or colitis. No ulcerations or polyps.
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But if you’re dealing with stomach or intestinal pain, bloating, diarrhea, or constipation, a “normal” result is frustrating.🤦‍♀️
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If it’s normal, why do I still have my symptoms?
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What do I do next? Why am I still having my problem? Will I ever figure it out? Will I ever cure this mystery thing? 🧐
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Sometimes, your doctor may tell you that since there’s “nothing”they were able to detect, then what you’re experiencing must be IBS.
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What you may not be told is that what’s causing your pain and discomfort is a combination of food sensitivities and intolerances, dysbiosis (too much bad microbes and not enough good ones), problems with digestion, and leaky gut.💩
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These are things a colonoscopy can’t detect.
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Unfortunately, most gastroenterologists are not trained or have the time to work with their patients on diet or nutritional therapies.
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They may give you a sheet for the low FODMAPs diet and direct you to a book or website. They may recommend a medication to cover the symptoms like Linzess for constipation, Imodium for diarrhea, Gas-X for bloating, or even an anti-anxiety or antidepressant medication. They may suggest teas or peppermint.
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While all these may help, they are bandaids and broken pieces of a puzzle. 🧩
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Without a strategy and a step-by-step process, you can’t put a 3000-piece puzzle together. Figuring out the causes and the solutions of your digestive symptoms can be that complicated.
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It doesn’t mean it’s impossible. You just need the right data, the right tools, good support, and a clear plan that will move you forward.
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While I can’t tell you in this post what to eat exactly, I can tell you that YOU CAN GET RID of it. 🙏🏻
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You may be skeptical if you tried so many things already and have been dealing with your issues for years, but know that health and healing is attainable.❤️
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Want more info on how to work with me privately and how I can help you? Check out the “work with me”page and attend my free training “Beat IBS”— links in bio.☝️☝️☝️ Send a DM if you have other❓

Sometimes, we want to make major diet changes to improve our health... .And while big changes are super powerful, let’s ...
11/21/2019

Sometimes, we want to make major diet changes to improve our health...
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And while big changes are super powerful, let’s not forget that small changes add up over time too...⌛️⏳
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👉👉👉And one of those changes can be adding just ONE new vegetable every week. 👈👈👈
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A study found that people who ate 30 different plant foods (vegetables, fruit, nuts, seeds, herbs, legumes, grains) had overall reduced risk of disease.
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And that’s because these plant foods are rich in polyphenols, antioxidants, and fibers that support our microbiota (aka, gut bacteria).
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A healthy microbiota is connected to reduced risk of cancer, obesity, cardiovascular disease, metabolic syndrome, and diabetes.
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A healthy microbiota helps support a healthy immune system and healthy digestion that’s critical for utilizing all the nutrients in your food.
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It’s not enough to just eat broccoli or spinach or carrots every day, 7 days a week.
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The goal isn’t to just eat 5 cups of vegetables a day. . .
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The goal is to eat 30 DIFFERENT vegetables per week.
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Variety means more and different nutrients for our cells and also for the hundreds of different bacterial species that live inside our gut and help us fend disease.
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So ... do some math... 😉
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How many different vegetables do you eat on a typical week?? How many are you short?
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Tag a friend who would benefit from this and write in the comment 1 new vegetable that you could try next week! 🥦🍆🥬🍠

Healthy foods may be why you feel tired and brain-fogged all the time..People often suspect that vitamin deficiency or t...
11/11/2019

Healthy foods may be why you feel tired and brain-fogged all the time.
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People often suspect that vitamin deficiency or thyroid issues cause fatigue. They can, but they're not always THE cause.
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If your labs are normal but you STILL push through the day to do your work or put dinner on the table for your family, do you just accept that this is who you are now?
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Not. Here’s why.
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Sometimes the real reason you drag yourself out of bed every morning is not a deficiency in iron or B vitamins. It’s not thyroid or blood sugar either. It’s sensitivity to foods.
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Taking a multi or more vitamins or thyroid herbs to fix the fatigue is like changing the oil in your car hoping it would fix a battery that is busted.
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No matter how good the new oil is, if the problem lies in the battery, the battery needs to be recharged or replaced or else your car won’t turn on.
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That’s what may be happening inside your body right now. Food sensitivities may be what needs to be fixed.
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When you have a food sensitivity, your immune cells fight food. They become an army without a general. The army loses control and starts to fight everything & everyone without knowing who’s on its side and who’s not.
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Your immune cells may be fighting some foods, even healthy ones, right now. We don’t know which ones are being attacked and keeping the fire on.
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To alleviate the fatigue and brain fog, we must find out which foods are tagged as the enemy, stop eating them for a short period of time, and get the immune system (and the gut) back in order. We can enjoy these foods again, but only after some repair work.
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It’s amazing when my patients report more energy and that their fatigue and brain fog lifted after following their specific food sensitivity plans.
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Some of them start the program for stomach or skin issues and surprisingly & happily welcome their new found energy.
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If you want to have energy that lasts all day so you can excel at work AND have enough left for yourself & your family...and you want this in the next 30-60 days, take action today.
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I’ll be working with people over the next 2 month to do that. If you want to be one of them, DM me! (available in USA/Canada only)

Address

464 Herndon Parkway, Ste 116
Herndon, VA
20170

Opening Hours

Monday 09:00 - 15:00
Wednesday 09:00 - 15:00
Thursday 09:00 - 15:00

Telephone

(571) 449-6687

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Hey there!

I help people heal their gut to get rid of stomach pain, bloating, diarrhea, constipation, acid reflux, and fatigue, calm down their autoimmune disease, and have more energy & time for the people & things they love. My private clients heal with a custom nutrition plan, functional medicine testing, and the right supplement protocols. Follow my page to get free tips and advice on how YOU can start eating better to give your stomach some love.

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Hey friends...got rosacea? It's connected to 2 gut infections: H Pylori and SIBO. Read my post on my page for more details. 👇
Great tips for cooler weather on Mind Body Green... check out my homemade natural cough syrup :) mindbodygreen
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