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This e book will show YOU

how to start making simple diet and lifestyle changes that

will have profound effects on your health

and a marked impact on your quality of life.

Enjoy!

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Copyright@2013, 2018 by Maha Nasr

All rights reserved. No parts of this publication may be reproduced, distributed or transmitted in

any form or by any means, including photocopying, recording or other electronic or mechanical

methods, without the prior written permission of the publisher, except in the case of brief

quotations and certain other non-commercial uses permitted by copyright law.

MEDICAL DISCLAIMER

This e-book provides health information in an informational and educational manner only, with

information that is general in nature and is not specific to you, the reader. The contents of this e-

book are intended to assist you and other readers in your personal wellness efforts. Consult your

physician regarding the applicability of any information provided in this e-book.

Nothing in this book or on our website should be considered as personal advice or diagnosis and

must not be used in this manner. The information provided about conditions is general in nature.

This information does not cover all possible uses, actions, precautions, side effects, or interactions

of medicines, or medical procedures. The information in this website should not be considered as

complete and does not cover all diseases, physical conditions, or other treatment.

You should consult with your physician before beginning any exercise, weight loss, or health care

program. This e-book should not be used in place of consulting a competent health care

professional. You should consult a health care practitioner before adopting any of the suggestions

in this website or before drawing inferences from it.

Any decision regarding treatment and medication for your condition should be made with the

advice and consultation of a qualified health acre practitioner. If you have or suspect you have a

health problem, you should immediately contact a qualified health acre practitioner for treatment.

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Here are just some of the glowing success

stories from people just like you who have

completed their Healthy U Turn

The changes she recommended were not subtle, yet she helped me figure out how I

could make them happen despite an incredibly hectic business schedule

“I signed up for Maha’s Weight Loss program because I wanted to lose weight and take control of

my own nutrition & health. Maha’s relaxed & knowledgeable manner offered a great deal of

direction, advice and encouragement that allowed me to reach my goals and ultimately change my

habits, so that I can lead a healthier lifestyle.The changes she recommended were not subtle, yet

she helped me figure out how I could make them happen and follow through despite an incredibly

hectic business schedule.

She has helped me not only with the weight loss element but also with identifying triggers for

other ailments (sinus and inflammatory challenges in particular). Now, I have reached my weight

loss goal and I feel so much better and happier as well! I have already recommended Maha to my

colleagues because her approach was very helpful for me. “

~Lisa Trudell

Maha’s Digestive Health Program has helped me considerably to turn around all of my

digestive issues

“When I contacted Maha, I was having digestive issues; feeling uncomfortable, irregular bowel

movements, heartburn, bloating and cramps. I was fatigued, at times depressed and wanted to feel

better.

Maha’s Digestive Health Program has helped me considerably to turn around all of my digestive

issues. Now I feel so much better and am very grateful for Maha’s advise and patience.

Maha is a calm and caring person and I enjoyed the new and different dietary options she

presented. I also liked the convenient location.

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This program certainly met and exceeded my expectations and I would recommend Maha to

others because I thoroughly enjoyed the program with her.

~Karen McClelland

I have lost 19 pounds. My energy is good, my digestion is much better and my migraines

and allergies are gone

“Maha’s weight loss program was exactly what I needed to lose the extra weight and improve my

health. She provided me with clear instructions and easy meal plans and I didn’t feel hungry at any

time. Maha was generous with her support and care throughout the program which made it really

easy and encouraged me all the way. Today, I have lost 19 pounds and I feel so good about my

body and my health. My energy is good, my digestion is much better and my migraines and

allergies are gone. It's such an amazing health transformation for me that I couldn’t have ever

imagined. Maha is very knowledgeable, friendly and caring and I would highly recommend her to

anyone who wants to make real health changes.”

~Inas T.

I experienced an impressive improvement in my health and I am so happy with the results

“I was struggling with peptic ulcer, a hypersensitive stomach and poor digestion. I was also

overweight and on medication for diabetes and high blood pressure. I was feeling tired all the time

and was very disappointed about my aches, pains and overweight. After following Dr Maha’s

personalized nutrition program for only 6-8 weeks, I experienced an impressive improvement in

my health and I am so happy with the results. I am not feeling tired anymore, my aches and pains

are gone and my digestion is much better. I have also lost a few pounds and to my surprise my

blood pressure and blood sugar have gone down to healthy levels. I am so thrilled with this great

achievement and encouraged to continue on the program. I highly recommend Dr Maha Nasr and

her effective holistic nutrition approach which has proven to be very helpful for me."

~Araceli Lopez

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I was struck at how early on I felt better and I feel confident that I am properly nourishing

my body

"I decided to see Dr Nasr after I had been diagnosed with advanced adrenal fatigue. Although I

considered myself a ‘healthy eater’ I was having trouble sorting through all the (sometimes

contradictory) information I could find about how to eat to improve my condition. I was very

frustrated with my symptoms and was determined to do all I could to regain the functionality that I

had lost.

After following Dr Nasr’s protocol for approximately two weeks I noticed an increase in energy and

mental alertness as my ‘brain fog’ lifted. Since I started developing habits that help me avoid blood

sugar crashes I almost never feel hungry. I was struck at how early on I felt better and I feel

confident now that I am properly nourishing my body so that it can recover fully.

I would highly recommend her to anyone seeking a highly qualified professional who understands

the needs of complex patients and truly believes in the innate healing power of food."

~Kristen K.

I loved all the great recipes and the program overall. Maha is so genuine and she made

me feel comfortable and was honest every step of the way!

Before the program I always felt bloated, foggy and experienced headaches and acne. I came in

thinking I needed a weight loss program and left with an abundant amount of information on

healthy eating, lost 10 pounds, and have never felt better! I loved all the great recipes and the

program overall. Maha is so genuine and she made me feel comfortable and was honest every

step of the way. She recommended books, exercises and different ways to uplift me with positive

energy! Maha exceeded my expectations! I would 100% recommend her to others. She changed

my perspective on how to handle food and understand my body from the inside out.

~Sahar Char

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Dr Maha's "Weight Loss program" just makes you feel better overall without feeling

hungry or deprived

"Dr Maha is an excellent nutritionist and her "Healthy U Turn Weight Loss Program" has helped me

turn around my nutrition habits from awful to healthy in just a few weeks. I have lost 27 Lbs in less

than 12 weeks and my pants went down by 3 sizes. I also feel now I have more energy and better

digestion. Dr Maha's "Weight Loss program" just makes you feel better overall without feeling

hungry or deprived. I highly recommend her!"

~Jose

I felt that the simplicity of her approach is what made this program easy to follow

“When I met Maha, I was struggling with digestive issues (nausea, bloating, diarrhea and

abdominal pains) and I was also overweight, felt tired most of the time and was diagnosed with

fatty liver.

After just a few weeks on the “Digestive Health” program, I felt so much better and most of my

digestive issues were gone. I also lost some weight, was sleeping better and my energy was good. I

liked the meal plans and the recipes were easy and delicious.

Maha is a very knowledgeable and encouraging nutritionist and I felt that the simplicity of her

approach is what made this program easy to follow. I have already recommended Maha to others

as I feel confident that she can offer them the same results I got.“

~Carla M.

After trying several weight loss diets, Dr Maha's approach was the best for my needs

"After trying several diets for weight loss, Dr Maha's approach was the best for my needs. In our

first meeting, Dr Maha stressed that her approach is not about dieting but about eating the right

way.

Her program not only helped me to lose weight but also finally I got rid of the stubborn allergy I

had for several years. My energy levels also improved considerably. She introduced me to a variety

of new foods and we did small changes little by little. I never felt overwhelmed with all the positive

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changes I needed to do in order to assume a new healthier lifestyle. Thank you Dr Maha for

showing me the way, you're the best!"

~Aida L.

This plan has improved my health, energy and attitude towards food. I am feeling better

every day because of Dr. Nasr

"It was Hippocrates, the father of medicine, who said 'Let food be thy medicine and medicine be

thy food.' Dr. Maha Nasr understands this intrinsically and has shown me that holistic nutrition is

fundamental to my health and wellness. I came to her a couple months ago with a diagnosis of

breast cancer. She gave me a comprehensive overview of cancer-fighting foods and good sources

of nutrition, and a detailed wellness plan designed just for me. This plan has improved my health,

energy and attitude. I am feeling better every day because of Dr. Nasr, and I would wholeheartedly

recommend her to anyone who wants to improve their health through a holistic approach."

~R. Ward

I would highly recommend this detox program to anyone looking for a delicious, healthy,

and safe cleanse that incorporates a complete holistic system of care

"This detox program definitely exceeded my expectations! I found that after the first few days, I had

more energy, and my digestion improved. I felt lighter and less bloated, had better quality sleep,

and my overall mood shifted to a more positive vibration. People even commented on how radiant

I looked, and how my skin glowed the following week!

I have learned how to eat a more alkalized diet and feel satiated with healthier snacks and meals. I

am now more conscientious of what I am putting into my body to fuel it and hoping to implement

some of the strategies I learned through the program on an ongoing basis. I absolutely loved this

program.

Thank you so much Maha!! I would highly recommend this detox program to anyone looking for a

delicious, healthy, and safe cleanse that incorporates a complete holistic system of care to help

bring forth optimal physical and emotional well-being."

~Fay M.

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She made what seemed to be an impossibly difficult turn around easy, organic, effortless

and appealing

"I was struggling with out-of-control sugar cravings, and very bad eating habits. These habits

caused me constant nausea and digestive disturbances, as well as brain fog. I felt angry with myself

at not being able to better take care of my health and dietary choices. It affected my self-esteem,

and I did not like the way my body was beginning to look. After following Dr Nasr’s program, I

started noticing improvements immediately. I was surprised by how well I could feel, and also by

how easy and natural the transformation was. The more my symptoms lifted, the more I enjoyed

choosing healthier food options. I was also incredibly helped by Dr Nasr's constant availability and

support, if I needed it.

Today I am thrilled with my changed eating habits. I feel good about what I put into my body. I

have more energy than I have ever felt before. I just feel good. I don't have dips, ups and downs

from sugar crashes and highs, and my digestion is much better. It has been a change in my life

physically, emotionally, spiritually...the changes Dr Nasr helped me to make have affected me on a

deep level that I cannot even begin to explain.

I would strongly recommend Dr Nasr to anyone who is struggling with any medical issue, or who

simply wishes to return to a state of healthier, whole food living. Dr Nasr is intuitive, and brilliant at

what she does. She made what seemed to be an impossibly difficult turn around easy, organic,

effortless and appealing. I cannot recommend Dr Nasr enough, for her warmth, generosity, and the

amazing results that I know she will make in your life and in your health."

~Devorah F

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There’s What’s Inside

Introduction

5 Simple Steps You Can Take Right Now to Transform Your Health

Step 1-Get into the Mindset for Success: 3 Simple Upgrades You Can Do

Right Away

Step 2-Choose Natural Whole Foods: 10 Practical Steps You Can Take

Today to Start Your Healthy U Turn

Step 3-Choose the Right Diet for You- The 5 General Guidelines of An

Ideal Diet?

Step 4-Supplement Your Diet with High Quality Natural Supplements-10

Tips to Help You in Choosing the Right Supplements

Step 5-Embrace a Holistic Lifestyle to achieve REAL Health: Find Out if it’s

the Ideal Choice for You and Your Family

Conclusion

Connect with us online

About the author

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Introduction

"To keep the body in good health is a duty. Otherwise we shall not be able to keep our mind strong

and clear.” –Buddha

You are probably here because you’re looking for a natural and safe way to improve your health.

Maybe you are feeling sick, tired and low on energy all the time. Or perhaps you are struggling

with overweight, digestive issues, allergies or chronic pain.

There is also a chance that you or your loved ones have been diagnosed with a chronic disease

such as diabetes, hypertension, high cholesterol or even cancer.

Whether you want to switch to a new lifestyle in order to boost your energy, lose weight or

overcome a specific health challenge, I commend you for making your health a top priority.

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Committing to a higher level of well-being is always the first step towards real health and vitality. If

you are already here, this is a very positive sign that you can indeed live a longer, happier and

healthier life.

Probably you’ve already started surfing the internet looking for help, and you feel overwhelmed

and confused by the amount of contradictory information out there. I’ve been there and I know

figuring it all by yourself can be tough.

In this short e book, I’ll provide you with as much information as I can so that you can start making

simple health changes today and I’ll also tell you more at the end on how to take it further.

As they say “your health is your greatest wealth”. When you are struggling with chronic health

issues that are compromising your health, every aspect of your life will suffer. If you are like many

others nowadays, who always put their health at the end of their priority list and put others needs

first, it’s time to make your health a top priority.

Taking good care of your health is not selfishness, it is an indication of self-esteem and

appreciation of the blessing of health. You are the only person in charge of your health and it’s

always good to remember that you are your best doctor.

You have only one body to live in, so keeping it in top condition will ensure it serves you the best

and helps you achieve your dreams for yourself and the ones you love.

Once you start taking good care of your health and committing to your health needs, you will

notice that improvement will extend to all other aspects of your life including relationships, work

and family.

Healthy living is a way of life not a temporary change in routine. It’s not about superficial changes

such as losing a few pounds or a quick fix diet. I want to help you make lasting and profound

changes in your health that will have a marked impact on your quality of life. This will only be

possible if you get to the root cause of your health issues and work on reversing these factors

using a body, mind and spirit holistic approach.

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It all starts with doing some simple changes and build up to reach a state of ultimate fulfillment

and wellbeing.

In this e-book I am going to cover five simple steps you can take to improve your health starting

right now. If you’re serious about reaching your health goals and changing your quality of life, this

could be a great start to your healthy U turn and achieving your health goals.

Make sure to go through all the steps and take time to think about the tips provided under each

step. Think how you can apply them to your life and make maximum benefit of them. Be open to

new ideas and have the patience to try different options and experiment with different ways to

reach your goal.

Let’s begin!

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5 Simple Steps You Can Take Right Now to

Transform Your Health

STEP 1-Get into the Mindset for Success

“When I let go of what I am, I become what I might be”-Too Tee Ching

Proper goal setting is only one part of achieving your health goals. Sometimes, I see people who

are super-determined to achieve their goals, have all the coaches, programs, products and

equipment lined up to help them do the work, only to find themselves being stuck at some point

and unable to move forward to achieve what they set out to accomplish. Often times, they get

stuck at the same place every time, no matter what different methods or approaches they try.

Similar scenarios seem to play out over and over again.

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What is the missing ingredient?

It turns out that mindset adjustment is an important component in making positive changes that

last. This applies to all aspects of health and wellness, but it is particularly effective for folks working

on weight management and reducing food (sugar) cravings as well as those faced with a serious

diagnosis such as cancer who may be faced with lack of hope or fear.

There are many ways you can up-level your mindset for success, and it heavily depends upon

where you are as an individual.

Here, I am going to share with you 3 simple upgrades that you can do right away to make

a difference

1. The Bigger Why. When you face challenges in adapting dietary and lifestyle changes, and wanting to just

go back to the old familiar way of eating, ask yourself – what is costing you not to take action?

You need to go deep and think not just the immediate consequences but keep asking “then what?” – tap

into the emotions that come with the immediate outcome – that is the ultimate results that you want to

create.

2. The 90/10 Rule. If you eat well and healthy 90% of the time, don’t beat yourself up if you slip – this kind of

guilt and self-blame does not help you stay on course. At the end nobody is perfect!

Deprivation is not a sustainable way to make changes that last. You may be able to go cold turkey on your

favourite food for two weeks, but what happens after your “diet”? Most people will probably binge, feel bad,

and give up.

Finding healthier substitutes to satisfy your taste buds and gradually take place of your favorite foods, is how

you can make healthy changes that will bring you benefits for a long time to come. You can give yourself

permission to indulge in special occasions, and even then you will probably find that you can make better

choices.

3. Subconscious Fear and Mental Blocks. If you have been trying to make changes to your diet and lifestyle,

but are unable to make breakthroughs beyond a certain point, I invite you to dig deeper into what is holding

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you back. Maybe it’s not just the matter of willpower at the present moment that is preventing you from

succeeding. You may have to do some work to see if any of your past experiences is responsible for some

limiting beliefs that are holding you back.

You might wonder what does all this has to do with health and nutrition. As a holistic nutritionist, I believe

that we can only achieve optimum health through adopting a healthy mindset and emotions as well as a

healthy physical body.

Science has already proven that our thoughts are the most powerful tool we own to change our DNA

blueprint and physical body. Our thoughts change our emotions and our emotions change our body

chemistry, which in turn changes our genes.

Always remember that your thoughts will become beliefs, your beliefs will become habits and your habits define

who you are. So, start changing who you are-on a mental, spiritual and physical level- by deciding what to

think.

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STEP 2-Choose Natural Whole Foods

“There is no pharmaceutical in the planet that can repair and rebuild tissue- only food can do that” -

Bernard Jensen (1901-2001)

Food in its natural, unrefined state contains valuable healing qualities

Nature has a unique way of providing the correct balance of nutrients in foods. Natural foods help

to restore vitality by stimulating the body’s natural ability to heal itself, support the immune

system, stimulate the body’s detoxifying action and provide nourishment for rejuvenation, strength

and resistance to disease.

The most nourishing foods are those fresh from the garden. The more a food is altered, processed

or packaged, the less nourishment it contains. Foods such as refined flours, preserved and canned

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goods, ready-made sauces, TV dinners and fast foods have lost most of their nourishing qualities.

They merely offer empty calories and a lot of additives.

Because most of us are too busy, we tend to rely heavily on these foods. We usually put so many

things before meal preparation and we struggle to get enough whole foods into our diet. The poor

quality of diet combined with poor eating habits can compromise our health and put it at risk of

disease.

How food can help to prevent disease and maintain health

Maintaining a nutritious simple diet is an integral part of preventing disease and maintaining

health. We work together to bring whole foods into your life in a way that can work for you and

suit your lifestyle. Creating a nutrition plan that is personalized to your age, sex, nutritional needs,

health condition and lifestyle is a key component in the holistic approach we adopt to transform

your health.

While the general guidelines offered here will help, it’s important to know that these do not

substitute for a customized nutrition plan that reflects your unique needs and addresses your

health concerns.

In addition to dietary changes you need to individually correct specific nutrient deficiencies by

supplementation. We usually need these additional nutrients because our soils, farming, food

processing and food distribution systems result in nutrient depleted foods. Moreover the daily

stresses and toxins we are exposed to cause an increased consumption and needs of many

essential nutrients that is difficult to compensate for solely from the food we eat.

There is no medicine that can do what food can do for you

We generally think of food as a way to get energy, a means to feed our bodies the fuel they need

to function. However new science has shown that food literally speaks to our genes. The

information your body receives from the foods you eat turns your genes on and off. This is the

science of nutrigenomics or how food can speak to your genes.

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Your food can either activate genes of disease and aging or genes that prevent disease and

promote health and longevity. This is truly amazing as there is no medicine that can do that.

Nutrigenomics is the future of medicine. It will help us understand and successfully treat diseases

such as heart disease, obesity and even cancer.

Here are 10 simple and practical steps you can take today to start your Healthy U Turn

1. Drink pure water

Drinking enough water is important to ensure flushing out toxins regularly before they reach a

toxic level. It can prevent premature aging, eliminate pain and headaches and help with weight

loss. Choose pure filtered or spring water. Try having a bottle of water on your desk or in your

bag and sip it throughout the day. If you don’t like the taste of water try flavoring it with sliced

lemon or cucumber.

2. Eat more vegetables and fruits

• It’s recommended that you eating six to eight servings of vegetables and two to three

servings of fruits daily in order to ensure a nutrient dense diet.

• Try to snack on veggies and fruits instead of cookies and crackers. Eat raw vegetables as

carrots, bell peppers, cucumbers and celery with healthy dips as tahini, hummus and bean

dips.

• Eat a large bowl of salad for lunch.

• Add sauces to vegetables and season them with your favorite spices to make them tastier.

3. Eat more beans and legumes

Legumes are fiber rich and phytonutrient rich foods that help to stabilize your blood sugar and

satisfy hunger. Try a variety of beans such as black beans, adzuki beans, pinto beans as well as

lentils, chick peas and split peas.

4. Minimize Sugars

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Refined sugars and carbohydrates can cause an inflammatory response and support a state of

chronic inflammation- a key element in many chronic health conditions. Choose whole grains

over refined grains and replacing white sugar with raw honey, coconut sugar or stevia. Use as

little as possible and reduce the amount gradually until your taste buds get used to the new

taste.

5. Choose clean animal products and fish

While switching to a vegetarian or vegan diet can improve a variety of health issues, it might

not be suitable for everyone. If you consume animal products it is recommended to go for

pasture-raised, grass fed, and antibiotic-, hormone- and pesticide free. Go on a low mercury

diet by sticking with small, wild fish.

6. Choose organic food as much as possible

Conventional produce can be heavily sprayed with pesticides as well as can be genetically

modified (GMOs) which has been linked to all kinds of health concerns. Shopping at farmers

markets and health food stores is a helpful step in improving your health.

7. Eat the right fats

We have been taught that fat is bad and that a fat free diet is the best we can do for our

health. The truth is that fat is essential for good health because it is part of every cell in our

bodies. What is important is to choose the good fats and avoid the bad ones. While too much

saturated animal fats can harm us, good fats as omega 3 fatty acids are essential for optimum

health and can help our bodies fight inflammation. Foods as cold water fish, flaxseeds and

walnuts are rich in omega 3 fatty acids. Avoiding processed vegetable oils is also important so

as to minimize inflammatory omega 6 fatty acids. Use olive oil instead of canola or vegetable

oil.

8. Eat Fermented foods

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Fermented foods have tremendous health benefits for your body. They ensure healthy gut and

are beneficial for immune health. Incorporate foods such as kefir, yoghurt (if you tolerate dairy

products), sauerkraut (fermented cabbage), and miso (fermented soy) in your diet daily.

9. Learn to read ingredient labels and nutrition panels

Being a positive consumer is a very good start to your healthy u turn. It is important to know

what is in your food, where it comes from and how it is processed. Make label reading a habit

each time you go to the grocery store. You will be surprised at the amount of information you

will learn. Ideally a food should have less than 5 labels. As a rule of thumb if you don’t know

what’s inside a package, don’t eat it.

10. Practice cooking

When you prepare most of your food from scratch you have control over the ingredients. You

avoid cheap and low quality ingredients as hydrogenated oils, high fructose corn syrup,

artificial flavors, additives and preservatives. You are also eating less fast foods and junk. The

most important tip is to plan ahead and set a few hours every week to prepare and cook your

meals.

Proper nutrition is your way to long lasting health and beauty. As soon as you start

incorporating more whole foods in place of refined and processed foods, you will notice an

amazing improvement in your energy levels, digestion and general wellbeing.

Remember that the food that you eat is powerful information that can change hormones,

inflammatory markers, and genes. You are actually what you eat and each bite you choose to

eat can either heal you or harm you.

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STEP 3- Choose the Right Diet for You

“To eat is a necessity but to eat intelligently is an art” La Rouchfoucauld

Do you get confused by the information you read or hear about so many diets that promise

vibrant health and vitality? Have you ever wondered which of these diets is the best? You might

have heard about the vegetarian diet, the vegan diet, the paleo diet, the raw foods diet, the

fruitarian diet and many more.

Many of these diets claims to offer you the solution for your health issues and the highest state of

health and each has its very strong opponents as well as deifiers. Moreover, there is research that

supports many of these dietary approaches.

May be you have tried one or more of these diets and your reasons for choosing this diet can be

very different. Nevertheless with so many diets out there, choosing the right diet for you can be a

challenge.

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What is the ideal diet?

This can be confusing and it makes the question “So what’s the ideal diet?” pop into your head. As

a holistic nutritionist, this is a question that I get asked all the time. Honestly, I’ve been searching

for an answer to this question for a long time and given my extensive search as well as my personal

and professional experience with clients, I can tell you the truth is that there is really no universal

ideal perfect diet.

Of course, there are general dietary guidelines that are good for everyone, however the best diet

for you is one that is personally individualized for your age, sex, family history, health history,

lifestyle, health status and health goals.

Let me give you three examples from my holistic nutrition practice to make my point clear:

• Someone who’s overweight and want to lose 30 pounds and build muscle

• Someone who has severe food allergies or digestive issues.

• Someone who’s experiencing cancer.

In each of the above cases, my approach will be totally different depending on the health goal and

health status of my client. That’s why the first and most important step of my work with any client

starts with a thorough assessment. The information gathered from this assessment allows me to

personalize my health plan so that it provides the client with the optimum diet for their present

condition and health goals taking into consideration all other factors.

After providing my clients with my custom-tailored recommendations, I always add this last piece

of advice “please remember that you are your best doctor”. So it’s of utmost importance to listen

to your body and be in tune with any signals your body sends you. This will allow you to fine tune

any health plan and make it work for you in the best possible way.

Although there is no diet that will fit all, there are general guidelines for an ideal diet that you can

start with and then fine tune according to your body’s response.

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According to Dr Elson Haas, author of “Staying Healthy with Nutrition” the 5 general

guidelines for an ideal diet are:

1. Natural

The ideal diet will include more whole foods that are minimally processed and closest to

their natural state in nature. This has been discussed in detail in the first step.

2. Seasonal

The ideal diet will vary with the different seasons. For example in summer our fruit intake

might increase and in winter we may increase our intake of starchy foods and warmer

cooked foods.

3. Rotational

The ideal diet will include a variety of foods and ensures we rotate our foods. This means

eating a particular food every four days and not on a daily basis. This is especially

important to minimize and prevent food allergies or sensitivities.

4. Balanced

An ideal diet will include foods that provide all food groups to ensure a balanced content

of all macronutrients which are carbohydrates, proteins and fats as well as micronutrients

which include vitamins and minerals.

5. Moderate

An ideal diet will ensure eating moderate amounts of food to make us satiated with

avoidance of overeating or undereating.

Choosing a personalized diet that works with your body and takes into consideration your

health status, health goals and lifestyle is a fundamental step for optimum nutrition that

helps you to ensure long lasting health and wellness.

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STEP 4- Supplement Your Diet with High

Quality Natural supplements

The best way to obtain our nutrients is in their natural form through a whole foods balanced diet.

However, the reality is that most people don’t eat healthy on a day to day basis, besides processed

and low-quality foods are prevalent in our diet.

Why do we need Supplements?

With the conventional agricultural methods used now and the use of artificial fertilizers, pesticides

and herbicides, our food and soil have lost a big percentage of nutrients compared to the food our

grandparents used to eat.

Furthermore, proper utilization of these nutrients is dependent on a generally healthy digestion

and absorption and minimal stress.

Nowadays there are a number of factors that deplete nutrients from our bodies such as stress,

environmental toxins and drugs. Nutritional supplements are sometimes necessary not only to

make up for dietary deficiencies but also to help manage and prevent specific health conditions.

Also, when there is long term nutrient depletion or toxicity that have led to chronic health issues or

serious disease conditions, it’s recommended to support the body with nutrients and herbal

remedies that provide more support and ensure a faster recovery of the body’s natural healing

abilities.

Can Supplements harm you?

Although nutritional supplements can play an important role in supporting your health, they can

also harm you if you are not taking them in the right way.

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In my holistic nutrition practice, many of my clients take so many different supplements. Usually

they take them for specific health problems or as an insurance policy for their health.

Most of the time, I find that people are taking either unnecessary supplements or taking them in

the wrong dosage or using poor quality ones. And that’s why they are not usually getting the

results they are looking for.

It’s important to note that taking a single nutrient can cause depletion in other nutrients and that

low quality supplements filled with fillers and additives can end up harming your body instead of

helping it. Moreover, certain supplements have to be taken in specific doses or for a specific

duration in order to be to be effective.

If you are taking medications you have to check for supplement drug interactions because certain

nutrients can decrease or increase the effect of medications. Another important point is that some

drugs can deplete your body of specific nutrients making it essential to supplement.

As a holistic nutritionist, creating a personalized supplement program and choosing an appropriate

supplement brand requires careful thought and consideration. It’s important to choose the ones

with the best combination that suits my client’s diet, lifestyle and health needs at any specific time.

After years of practice, I find myself gravitating more towards herbs and medicinal plants. I have

found that common food-based herbs and medicinal plants chosen wisely and in the optimal

dosages are very safe and can have very powerful effects that are usually underestimated by most

people. I consider these herbs super-foods and I include a variety of them in all my dietary

protocols with great success.

There are general factors to consider when choosing your supplements. Here are some

tips to help you in making the right choice

1. Buy from a reputable manufacturer with quality certifications for their ingredients.

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2. Avoid supplements with sugar, starch, corn, wheat, dairy, salt, artificial flavors and colors,

and preservatives. These are unnecessary ingredients that can cause allergies in some

people.

3. Read the labels carefully for the ingredients as well as expiration date and manufacturer

information.

4. Don’t take a higher dosage of a product than recommended on the label unless advised to

do so by your health care provider or nutritionist.

5. Avoid using single nutrient supplementation unless under supervision of a nutritionist.

6. If you have questions about a certain brand, call the manufacturer and ask your questions.

7. If you are pregnant, breast feeding or have a chronic medical condition or allergy, make

sure to ask a nutritionist before taking any supplements.

8. If you are taking medications you have to check with a qualified nutritionist before taking

supplements because certain nutrients can decrease or increase the effect of medications

One thing to keep in mind is that supplements are intended to complement not replace a healthy

lifestyle. As a holistic nutritionist, I always advise my clients to include as many natural foods and

super foods in their diet, as they can. This way they can get most of their essential nutrients in a

natural highly absorbable form and become less dependent on supplements.

In situations where you need to supplement your diet to provide timely support to your body, it is

advisable to use natural high quality supplements. For best results use supplements under

supervision of a certified nutritionist who can assess your health condition and exact needs.

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STEP 5-Embrace a Holistic Lifestyle to Achieve

REAL Health

“The doctor of the future will give no medicine, but will interest her or his patients in a proper diet,

and in the cause and prevention of disease”-Thomas Edison

With more and more research that indicates the preventative and therapeutic benefits of dietary

and lifestyle intervention methods in improving health, coping with daily stresses and preventing

disease, there is increased demands for holistic nutrition services.

What does Holistic mean?

The term “holistic” is derived from the Greek meaning “whole”, and it reflects the belief that

wellness is achieved through healing the whole person.

As a registered holistic nutritionist and certified cancer coach practicing functional nutrition, I truly

believe in the healing power of whole-foods, natural herbs and a balanced lifestyle.

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After working with so many clients with a variety of chronic health conditions, I also truly believe

that our bodies have the innate power to heal themselves if we support them with the right

nutrients and the right environment.

My unique holistic approach includes not only a natural whole foods diet, herbs and supplements’

protocol but also stresses the importance of detoxification, a supportive lifestyle and a healthy

mind-body connection for achieving long lasting health and wellness.

As part of my holistic approach, I practice functional nutrition where we look for the root cause of

the problem and use a very targeted nutrition protocol to work on specific systems and get the

body into optimal balance. This includes both nutritional detoxification to help with eliminating

toxins as well as nourishing nutrient dense foods for nutritional repair and healing. This ensures not

only short-term results but also long-lasting health and vitality.

I also believe in the power of the mind over the body and the scientifically proven role it has in

initiating and maintaining healing. Over the years I have studied and gathered many energy-based

practices and techniques to reset a healthy mind-body connection and support energetic vibrancy

that nicely complement my clients’ nutrition and lifestyle plan. These are all very simple practices

that can be incorporated into the daily routine and have huge effects on their mental, physical and

emotional health. Many of these practices are rooted in ancient medicine such as Traditional

Chinese medicine and Ayurveda (Traditional Indian medicine). I will always weave these into my

holistic health protocols based on my client’s needs and readiness to follow these practices.

What is REAL health?

REAL health is a state of well-being of the mind, body and soul. It’s a state of

physical well-being, mental clarity and emotional balance.

Physical health means that the cells, tissues and organs are free of toxins and impurity

deposits while at the same time have full vitamin and mineral reserves

If cells tissues and organs have a sufficient reserve of nutrient potential, they are then able

to continuously regenerate themselves and eliminate toxic substances.

With our ability to constantly regenerate we could live to be 120 years or even older.

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What are the most common underlying causes of disease?

As I see time and again in my holistic nutrition practice, poor digestive health,

nutritional deficiencies, toxicity, chronic stress and food sensitivities are very

common underlying causes for many chronic health conditions such as overweight, digestive

problems (gastritis, heart burn, irritable bowel syndrome, colitis, candida overgrowth), fatty

liver, gall bladder disease, arthritis, cardiovascular diseases (high cholesterol, high blood

pressure), diabetes, allergies, chronic fatigue, migraines, hormonal imbalance, autoimmune

diseases, cancer, etc.

Why choose a Holistic Nutrition approach?

Throughout my long years of practice as a medical doctor, I have seen that conventional

methods only offer pharmaceutical medications to supress your symptoms with no real

solution. Moreover the side effects of these treatments can be worse than the disease itself.

Mainstream medicine does not emphasize the significance of poor nutrition as a

major cause of a wide range of health disorders. It also does not recognize many

health problems until they have reached their full blown clinical picture.

Lack of disease doesn’t indicate health

A holistic nutritionist will recognize and work to correct early system malfunction

or sluggishness in any body organ that can be caused by nutritional deficiencies, an

unfavourable lifestyle, bodily system imbalances or toxin overload.

As a holistic nutritionist with a unique expertise in both the conventional medical field and

the holistic field, I advise you not to settle down for a quick fix solution, but to aim

at healing the root cause(s) of your health concerns.

“No doctor can give you health. Health is the precious gift you give to yourself” -Unknown

Most of the common diseases nowadays including obesity, diabetes, heart disease,

high blood pressure, hormonal imbalances, arthritis and even cancer can be traced

back to nutritional problems.

Having a smart nutrition and wellness plan tailored to your needs, correcting nutrient

deficiencies and dealing with bodily toxin overload can do wonders to your health. In my

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holistic nutrition practice, the huge health transformations that my clients experience

and how they turn around their symptoms is truly amazing.

Ever since I started my practice, I have been very determined and passionate

about finding long-term solutions for my clients’ health problems and offering them real

results that last. Working with hundreds of clients struggling with a variety of chronic

health issues over the years, together with heavily researching and deeply studying

these health problems (many of them I personally struggled with myself for some time)

has allowed me to compile a huge amount of information and resources to help solve their

problems.

This inspired me to design my “signature system programs” that provide a step by

step proven system for addressing the root cause of the problem and reversing

symptoms in an easy and predictable way.

Here are some of the chronic health conditions that can be effectively helped with our

holistic and functional nutrition programs:

• Digestive health issues (indigestion,

heartburn/acid reflux, constipation, gas,

bloating, Irritable bowel syndrome (IBS),

colitis, Chron’s disease)

• Fatty liver and gall bladder issues

• Allergies/food sensitivities and

intolerances

• High Cholesterol

• High blood pressure

• Blood sugar issues & Diabetes (type 2)

• Joint problems and arthritis

(osteoarthritis, rheumatoid arthritis, gout)

• Weight Loss/gain

• Migraine headaches

• Chronic Stress/Adrenal Fatigue

• Chronic fatigue

• Female hormonal imbalance: ovarian

cysts, fibrocystic disease of the breast,

premenstrual syndrome (PMS)

and menopausal symptoms

• Cancer Prevention and Support

Our services include a variety of very specialized results-oriented programs to

help with chronic health issues such as resistant weight Loss, digestive health

issues, hormonal imbalance and cancer.

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How do YOU know if a holistic lifestyle is the right choice for YOU?

If you are already here and what you read so far resonated with you, chances are you have

come to the right place for help and we are a good fit for each other.

If you are still in doubt, the following list will definitely help you:

• I want to switch to a new lifestyle that supports real health and wellness but find

a hard time getting started.

• I struggle with chronic health issues that have not responded well to

conventional methods.

• I am feeling tired, stressed and sick all the time and need to regain my energy

and vitality.

• I am interested in a real solution for my health concerns not just a quick fix or

band-aid solution.

• I want to a natural and drug free solution for my health issues.

• I want to improve my health and entire quality of life-not just feel a little

better in one specific area.

• I need to lose the extra pounds because of my medical condition.

• I want to lose weight and feel confident about my appearance and body image

without going on a diet all the time.

• I am not sick but I know my health can be a lot better.

• I want a healthcare professional that empathises with me and listens to me.

• I want a healthcare professional that truly cares about my health and is

committed to helping and supporting me in my healing path.

• I am ready to make lasting dietary and lifestyle changes and will do whatever

it takes to experience a state of vibrant health and vitality.

• I put investing in my health as one of the most important priorities in my life.

If one or more of the above statements describes you, then there is an excellent

chance we can help.

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Conclusion

“The part can never be well unless the whole is well”-Plato

Congratulations, you have started the first step in your Healthy U Turn journey!

If you have taken the time to read through all the information and tips in this e-book, I am sure

you are now inspired to take action to make life-changing choices to transform your health.

I also understand that changing your life-long habits and patterns can be challenging. There

might also be a state of temporary discomfort in the process. It is common that part of you will

resist this change, and so you have to be prepared for that.

As you adjust to the new choices, this part of you may also start making up excuses to avoid

doing the work it needs for a change to occur. It might give you false assumptions that the

change has to be huge or that it needs a lot of hard work.

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So you have to think positively and believe in the powerful effects of your choices that will take

you to a new level of mental and physical wellbeing.

Seeking out the help of a qualified nutritionist is one of the most important steps you can take to

help you in making these changes.

A qualified holistic nutritionist can help you set up an easy to follow step by step wellness plan

that can greatly promote the process of correcting various imbalances, in order to achieve life-

long health and vitality.

When you start with a clear plan that addresses the underlying causes of your health problems,

you are definitely taking the right steps towards living to your fullest potential.

You also have measurable parameters for every step down the road and have someone to hold

you accountable for your goals and support you all the way.

I am sure you are already inspired to make changes in your diet and lifestyle and I strongly

encourage you to take action right NOW!

Make your health a top priority in your life and don’t put off your health needs anymore. After

all, you have only one body to live in so keep it in the best possible condition, in order to serve

you in fulfilling the dreams you have for yourself and the ones you love.

Taking action and getting support to improve your health can sometimes feel heavy, but it is all

about the first step.

What is Your Next Step?

If you are missing on a lot of joy in your life because of your current health issues and want to

make long-lasting diet and lifestyle changes that support REAL health and wellness, but you feel

stuck, confused or overwhelmed and are having a hard time getting started, here’s what I

suggest you can do:

Fill out this form to apply for a FREE “Clarity Session”, where we will get together over the

phone to pinpoint your major health challenges, decide on your short and long term health

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goals, get clear about what might be underlying your current health challenges and complete

the session with the excitement of knowing exactly what to do next to achieve your health goals.

My personal quest as a holistic nutritionist and certified cancer coach is to help people make

long-lasting diet and lifestyle changes in a way that feels easy and fun, allowing them to

overcome their chronic health challenges, achieve permanent weight loss and increase their

energy so that they can live their life to the fullest.

So, if you are really committed to improve your health, apply today for a FREE phone Clarity

Session, as I only have a few of these FREE sessions available each month and they’re always

snatched up fast.

Hope to talk to you soon and until then…

Best Wishes for a great health,

Maha Nasr, MD (Egy.), PhD, RHN, CPCC

Maha Nasr, is a Registered Holistic Nutritionist and Certified Professional Cancer Coach who

combines unique expertise in both the medical and holistic nutrition fields. In her functional

nutrition practice “Healthy U Turn”, she focuses on helping health-conscious women and men

naturally overcome their chronic health challenges, achieve permanent weight loss and increase

their energy so that they can take back control over their health and life. If you are interested in

transforming your health naturally and learning more about our holistic approach, click here to

apply for a FREE phone Clarity Session with Dr Maha Nasr.

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Connect With Us Online

“Like” our Face Book Fan Page

www.facebook.com/healthyuturn.holistic.nutrition

Follow Us on Twitter

www.twitter.com/@mahanasr12

Follow us on Pinterest

www.pinterest.com/HealthyUTurn

Follow Us on Google +

https://plus.google.com/+HealthyUTurnHolisticNutritionistDrMahaNasrToronto

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About the Author

"Health is a choice, and when you choose the path of REAL health and wellness, I will be glad to

guide you in your unique path and provide you with all the tools to restore your body's natural

healing power and transform your health. It’s an interesting and rewarding journey that will

transform your life for good." ~Maha Nasr

Maha Nasr, MD (Egy.), PhD, RHN, CPCC-founder of Healthy U Turn-is a

Registered Holistic Nutritionist and Certified Cancer Coach bringing you

over 20 years of combined expertise in the medical and holistic nutrition

fields.

Graduating with honors and as Valedictorian of her class, Dr Maha was

presented the “Award of Excellence” from Canadian College of Natural

Nutrition (CSNN) Toronto. She is also an active member of the CSNN Alumni Association

(CSNNAA) in Toronto and was honored to be nominated for the 2016 first annual holistic nutrition

award – “Trail Blazer Award” – for exceptional work in the holistic nutrition industry within Canada.

As a functional nutritionist, Dr Nasr focuses on a variety of chronic health issues including resistant

weight loss, digestive health issues, allergies and food sensitivities, chronic fatigue, cancer

prevention, stress-related adrenal exhaustion and female hormonal imbalance.

Dr Nasr practices functional nutrition and adopts a holistic mind, body spirit approach to health.

She can help you identify the root cause(s) of your health challenges and provide you with a

personalized holistic health plan to nourish and cleanse your body using whole foods, super foods,

herbs and natural supplements as well as mind-body practices and techniques to complement

your plan.

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As a Certified Professional Cancer Coach (CPCC) with a strong background in the field of medical

oncology, she can show you how to switch to an anti-cancer lifestyle to prevent and fight cancer

naturally.

Dr Nasr uses a science-based holistic approach that incorporates natural nutrition side by side with

a healthy lifestyle and a positive mindset to help you achieve physical, mental and emotional

wellbeing.

She deeply believes that her true mission and life purpose is to make a difference in others’ lives

through empowering them in their path to real health and wellness.

Dr Nasr finds joy in celebrating her clients’ successes and never ceases to be amazed by the

remarkable health transformations they achieve and the impact of this on their lives and

relationships.

Credentials

You can feel confident engaging her to guide you to achieve your health goals. Over the years her

expertise has been honoured with remarkable and notable accolades including:

• Cancer Coaching Certification, Certified Professional Cancer Coaches Program, North

America

• Diploma of Natural Nutrition, Honours and Award of Excellence with Highest grade in

Class, Canadian School of Natural Nutrition (CSNN), Toronto

• Doctorate degree(PhD) in Oncological Medicine, National Cancer Institute, Cairo University

• Masters (MSC) degree in Laboratory Medicine, Honours, Cairo University

• Bachelor of Medicine (MBBCH), Honours, Cairo University

Continuing Education

Dr Maha has a genuine interest in upgrading her knowledge and educating herself about the

latest trends and research in the field of functional nutrition and the human microbiome.

She has also been exploring other complementary natural healing modalities including

energy medicine, herbs and medicinal plants, Ayurveda, reflexology and aromatherapy.