Yala Healthy

Yala Healthy

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Spicy orange chili and ginger kombucha!!

Freshly baked Florentines!!Orders are now open !🌱

Orders are via my website only!

Deliveries on Thursday for orders above QAR 100 only and within Doha city.

Collection starts Wednesday 8:00 am onwards.

If you pay via bank transfer, please send proof to me as references do not always show.

NOTE Kombucha does not “expire”. It’s a living drink and keeps on fermenting into a deeper flavor.

WhatsApp OR Telegram 66107415 for queries

https://yalahealthy.com/shop1/

Let’s go healthy - Yala Healthy 🍏🍏
Check out my stories and KOMBUCHA highlights to get more info about carbonation and how to open bottles ❤️
My weekend just got better
Why is my stomach flat in the morning and bloated in the evening?

I recently saw someone replying to this question by saying that’s it a sign of a dietary intolerance and most probably it’s gluten or lactose. Gluten and lactose intolerance is way oversubscribed by doctors, dietitians and people themselves. If you have an issue with gut health, your body can have adverse effects to certain foods. It doesn’t mean you are intolerant and/or can never have it again.

The way our large intestine and microbiome function, it is actually common and a little bit of bloating can be normal. Our gut bacteria feed on the food we eat, but in this process they also produce gases. These gases are a natural by-product of digestion, but they also cause the bloating.

If you’re producing so much gas that you are uncomfortable or in pain, then your bloating is a problem. If, when relieving yourself of these gases (I’m talking farting people), you’re clearing the room, also possibly a problem.

Often these problems occur due to a lack of diversity or domination of a particular bacterial strain. A little bit of bloating, depending on the type of fibre you have eaten is normal. But this bloating should not cause you to look “swollen” or “pregnant” in the lower abdomen. Everyone produces gas, but it should be easily passed.

This explains why I might wake up with visible abs, but end up with something that looks like I consumed a melon whole. 😂

Just another reminder why gut health is so fascinating.
I had a question today regarding my macro nutrient split recommendations for endurance athletes. This is quite a tricky one to answer, but I will try and keep it brief and simple.

This answer has so many variables. Firstly, many avid sports people deem themselves endurance athletes, however, they might have a higher than average activity level, but not necessarily an endurance athlete compared to someone that does competitive endurance competitions. Level of activity, type of endurance event, all of those matter. The fitness level of the athlete also plays a role including the athletes current and pass eating habits. Many athletes have now embraced and opted for a keto approach to nutrition, and whilst this goes against the guidelines of ISSN, it works for them and has to be respected by a nutrition coach.

The other important factor is obviously the goal of the athlete. Is it off season and they require additional calories to fuel workouts to build their fitness and strength for racing season? Do they want to drop weight (lower calories can influence performance)? Is it racing season? Do they need help with pre-,intra-, post workout nutrition?

The general consensus based on recommendations from ISSN, is to consume macros in the following ratio:

Carbohydrates is 5-7 g/kg body weight (training 1 hour per day), 6-10g/kg body weight per day (training 1-3 hours per day. )
Protein is 1.2 to 1.4 g/kg per day
Fat would take up the remainder but should not be restricted below 20% of total caloric intake

Don’t forget the importance of hydration, sodium, nitrates, antioxidants, caffeine and probiotics. (See, told you its complex).

Back to macros - despite the recommendations listed above, in a study done in 2017, Macronutrient Intakes in 553 Dutch Elite and Sub-Elite Endurance, Team, and Strength Athletes: Does Intake Differ between Sport Disciplines, a few interesting observations were made.

Firstly, the findings suggested that only small differences exist in the mean energy and macronutrient intake between elite endurance, strength, and team sports athletes. This confirmed the idea that, due to advancing insights into training methods, resulting in mixed training programs, differences in dietary intake between sport disciplines are, in practice, not present. Furthermore, the majority of the athletes were able to meet the generally accepted protein recommendation for athletes, of 1.2 g·kg−1, but carbohydrate intake was low to moderate in most athletes, with a value between 3–5 g·kg−1. Considering the existing consensus on sport nutrition carbohydrate recommendations, i.e., ~5 g·kg−1 day, the data suggests that a substantial part of athletes across all disciplines should either improve their carbohydrate intake to meet recommendations, or that a re-evaluation of average carbohydrate needs and related recommendations is merited.

That said - if you are an endurance athlete enthusiast, I personally would recommend that you start off with a balanced macro nutrient approach and pay more attention to nutrition leading up to an event, as well as your intra and post workout nutrition. Learn to read your body and understand what works for you and what doesn’t. As your activity levels increase and therefore your fitness and power levels, you can adapt your nutrition to suit those needs. It’s always a good idea to get guidance from a nutritionist that has worked with endurance athletes, if you want to really optimize your nutrition and performance, once you are at that level.
I’ve only ever had positive feedback on the brand of collagen I use and sell. Another great testimony. I still have stock available at QAR100 for one months supply (30 servings). Delivery is on Thursday or collection Abu Hamour. Plse DM or WhatsApp.
Freshly baked Florentines!!Orders are now open !🌱

Orders are via my website only!

Deliveries on Thursday for orders above QAR 100 only and within Doha city.

Collection starts Wednesday 8:00 am onwards.

If you pay via bank transfer, please send proof to me as references do not always show.

NOTE Kombucha does not “expire”. It’s a living drink and keeps on fermenting into a deeper flavor.

WhatsApp OR Telegram 66107415 for queries

https://yalahealthy.com/shop1/

Let’s go healthy - Yala Healthy 🍏🍏
Get your kombucha in time for Thursday delivery!!

Spicy Beetroot apple ginger
Tarty pineapple hibiscus
Strawberry orange explosion
Beautiful berry blast
Raw unflavored in its purity
Flu fighting lemon ginger

Order via my website.
Keeping with the theme of red flavors this week for day, the crowd favorite of beetroot apple and ginger is available to order. I also have plain unflavored available. Order from my website ❤️
I’ve been brewing butterfly pea kombucha for close to 2 years and have been flavoring it with Lavender for about as long. It just works so well together and the customers agree.
Lemon and ginger has long been used as a powerful combo for various ailments.

Lemon ginger can help reduce pain associated with inflammation, arthritis, and even headaches. Some people enjoy drinking a cup of lemon ginger tea to relieve muscle soreness after a good workout, or for relief from menstrual pain. It’s also a great flu remedy. So it’s only fitting to have a lemon ginger kombucha to warm you up during this flue season.

Orders yours now.

Yala Healthy was born out of my passion for health, fitness and wellness. "Yala" in Arabic means " "Yala" in Arabic means "Let's Go" or "Hurry up".

So watch this space for exciting things to come and "Let's go healthy".

26/10/2022

23/10/2022

Orders open!! Fully stocked on shea, Florentines and collagen ❤️❤️

Orders are via my website only!

Deliveries on Thursday for orders above QAR 100 only and within Doha city.

Collection starts Wednesday 8:00 am onwards.

If you pay via bank transfer, please send proof to me as references do not always show.

NOTE Kombucha does not “expire”. It’s a living drink and keeps on fermenting into a deeper flavor.

WhatsApp 66107415 for queries

https://yalahealthy.com/shop1/

Let’s go healthy - Yala Healthy 🍏🍏

16/10/2022

Orders open!! Fully stocked on shea. Fresh Florentines and collagen next week ❤️❤️

Orders are via my website only!

Deliveries on Thursday for orders above QAR 100 only and within Doha city.

Collection starts Wednesday 8:00 am onwards.

If you pay via bank transfer, please send proof to me as references do not always show.

NOTE Kombucha does not “expire”. It’s a living drink and keeps on fermenting into a deeper flavor.

WhatsApp 66107415 for queries

https://yalahealthy.com/shop1/

Let’s go healthy - Yala Healthy 🍏🍏

Photos from Yala Healthy's post 16/10/2022

Guys and girls - if you are looking for an affordable and convenient way to eat healthy, have a look at this. Plse send a WhatsApp to the number listed:

👇🏻👇🏻👇🏻👇🏻

While I wait for FRESH to get settled into the kitchen after the World Cup, I’d like to offer my delicious plant-based offerings every week from THE JAR BAR!

🌸Sundays - Thursdays 07:00 - 17:00.

🌸Pick-up in Al Aziziya or delivery via UBER (delivery cost not included in order price. This will be for your account).

🌸Order day before for next day pick-up or delivery.

🌸Buying jars for your meals encouraged to minimize disposables. Once you have jars, we keep on exchanging for your next orders. Win-win!

🌸If you want your order within an hour or two, WhatsApp me to check if it’s possible. I will do my best to accommodate your tummy.

🌸Platters available for dinner parties.

🌸If you have a certain craving and it’s not on the menu, Whatsapp me and let me see if I can scratch that Hangry itch!

🌸Green Juice and ginger shots on request. Contact me for more info.

🌸Orders via WhatsApp only on 6661 4643.

Photos from Kombucha Brewers International's post 12/10/2022

Photos from Kombucha Brewers International's post

09/10/2022

Orders open!! Fully stocked on shea and almost sold out on collagen ❤️❤️

Orders are via my website only!

Deliveries on Thursday for orders above QAR 100 only and within Doha city.

Collection starts Wednesday 8:00 am onwards.

If you pay via bank transfer, please send proof to me as references do not always show.

NOTE Kombucha does not “expire”. It’s a living drink and keeps on fermenting into a deeper flavor.

WhatsApp 66107415 for queries

https://yalahealthy.com/shop1/

Let’s go healthy - Yala Healthy 🍏🍏

Photos from Yala Healthy's post 02/10/2022

My name is Sondra Hope and I am a qualified Nutritionist, Wellness coach and Functional Fitness trainer. I am also a Master Artisan Kombucha Brewer and have been brewing kombucha for more than 5 years. I am the owner of Yala Healthy and proud to say that I was the first person to make kombucha available to the public within Doha, over 3 years ago.

After numerous requests, I am happy to announce that I will be hosting Doha’s first artisan kombucha brewing workshop and share my knowledge and passion with you. This one of a kind workshop will be held at the amazing at Al Gasser resort.

Please note that there are very limited spots available so please read the post carefully. It contains ALL the info you would need including the two cost options (with or without a starting kit). YES!! That’s right!! You have the option of buying a kombucha starter kit with all you need to start brewing.

All information you could need, including terms and additional information, is contained in the above post. To secure your spot, please Whatsapp +974 66107415 and remember that full payment is required to confirm your space.

Looking forward to sharing an afternoon with you!

Mobile uploads 27/09/2022

Hard work pays off!!

“Do something today that your future self will thank you for.”

25/09/2022

Orders open!! Fully stocked on shea and almost sold out on collagen ❤️❤️

Orders are via my website only!

Deliveries on Thursday for orders above QAR 100 only and within Doha city.

Collection starts Wednesday 8:00 am onwards.

If you pay via bank transfer, please send proof to me as references do not always show.

NOTE Kombucha does not “expire”. It’s a living drink and keeps on fermenting into a deeper flavor.

WhatsApp 66107415 for queries

https://yalahealthy.com/shop1/

Let’s go healthy - Yala Healthy 🍏🍏

19/09/2022

My business and products are made with love, passion and wellness at the very center of it. That love includes love for the people consuming it, the impact it has on them and also on the environment. This is why I work on a glass bottle deposit.

I recognise the environmental impact that drinks products can create and ensure that I do my bit to make a difference no matter how small.

- I use glass bottles which are collected, sterilized and reused. This is why I charge a bottle deposit - to incentivize people to return the bottles.
- I use reusable tea bags that are made with recycled organic cotton material.
- My fruit is packaged into wooden crates to minimize the use of plastic bags.
- I also encourage my clients to leave their empty bottles in reusable bags at reception or concierge so that on delivery day, I can place the new kombucha bottles in their chosen bags. Some clients do this with plastic bags which means we reuse the bags. I also don’t use single use plastic bags when I need to use plastic.
- The majority of my ingredients are purchased from local suppliers, limiting my impact and making environmentally-conscious choices.

We all have a responsibility to make a difference and no matter how small you might think it is, those small changes add up.

18/09/2022

Orders open!! Collagen in stock and freshly baked Florentines ❤️❤️

Orders are via my website only!

Deliveries on Thursday for orders above QAR 100 only and within Doha city.

Collection starts Wednesday 8:00 am onwards.

If you pay via bank transfer, please send proof to me as references do not always show.

NOTE Kombucha does not “expire”. It’s a living drink and keeps on fermenting into a deeper flavor.

WhatsApp 66107415 for queries

https://yalahealthy.com/shop1/

Let’s go healthy - Yala Healthy 🍏🍏

11/09/2022

Orders open!! Collagen in stock and freshly baked Florentines ❤️❤️

Orders are via my website only!

Deliveries on Thursday for orders above QAR 100 only and within Doha city.

Collection starts Wednesday 8:00 am onwards.

If you pay via bank transfer, please send proof to me as references do not always show.

NOTE Kombucha does not “expire”. It’s a living drink and keeps on fermenting into a deeper flavor.

WhatsApp 66107415 for queries

https://yalahealthy.com/shop1/

Let’s go healthy - Yala Healthy 🍏🍏

29/08/2022

Orders open!! Collagen in stock and freshly baked Florentines ❤️❤️

Orders are via my website only!

Deliveries on Thursday for orders above QAR 100 only and within Doha city.

Collection starts Wednesday 8:00 am onwards.

If you pay via bank transfer, please send proof to me as references do not always show.

NOTE Kombucha does not “expire”. It’s a living drink and keeps on fermenting into a deeper flavor.

WhatsApp 66107415 for queries

https://yalahealthy.com/shop1/

Let’s go healthy - Yala Healthy 🍏🍏

24/08/2022

So true.

Fermentation wisdom!

Repost The Fermentation Association

21/08/2022

Orders open!! Collagen in stock ❤️❤️

Orders are via my website only!

Deliveries on Thursday for orders above QAR 100 only and within Doha city.

Collection starts Wednesday 8:00 am onwards.

If you pay via bank transfer, please send proof to me as references do not always show.

NOTE Kombucha does not “expire”. It’s a living drink and keeps on fermenting into a deeper flavor.

WhatsApp 66107415 for queries

https://yalahealthy.com/shop1/

Let’s go healthy - Yala Healthy 🍏🍏

14/08/2022

Orders open!! Florentines - shea - collagen will be available next week ❤️❤️

Orders are via my website only!

Deliveries on Thursday for orders above QAR 100 only and within Doha city.

Collection starts Wednesday 8:00 am onwards.

If you pay via bank transfer, please send proof to me as references do not always show.

NOTE Kombucha does not “expire”. It’s a living drink and keeps on fermenting into a deeper flavor.

WhatsApp 66107415 for queries

https://yalahealthy.com/shop1/

Let’s go healthy - Yala Healthy 🍏🍏

10/08/2022

This 🙌

PSA

06/07/2022

Woooohoooooo. I am officially on holiday. Well, sort of. ⁣

Yala Healthy is still available for online orders and collection in Abu Hamour. ⁣

Nutrition clients - as always, my laptop and phone goes on holiday with me so you can be sure that I’m still always available for any questions or chats. ⁣

Will be posting some great food and health posts in and around Turkey. ⁣

Travel safe to all.

For years we have been taught to avoid any high fat foods in our diet, with special emphasis on avoiding saturated fats. The issue with this is that saturated fats also include a group called trans fats. Trans fat rich foods are foods such as fast foods, fried foods, creamer, shortening, cakes and biscuits etc. These have all been shown to have a negative impact on CVD (cardiovascular disease), Type 2 diabetes and overall mortality. 
BUT...
Saturated fat also includes foods such as full fat dairy, red meat, butter and coconut oil. All of which has its own individual health benefits. 

Here's the low down of whether fat is good for you or not. 02/07/2022

For years we have been taught to avoid any high fat foods in our diet, with special emphasis on avoiding saturated fats. The issue with this is that saturated fats also include a group called trans fats. Trans fat rich foods are foods such as fast foods, fried foods, creamer, shortening, cakes and biscuits etc. These have all been shown to have a negative impact on CVD (cardiovascular disease), Type 2 diabetes and overall mortality.
BUT...
Saturated fat also includes foods such as full fat dairy, red meat, butter and coconut oil. All of which has its own individual health benefits.

Here's the low down of whether fat is good for you or not.

https://www.instagram.com/p/CfhCGn8MNNM/?igshid=YmMyMTA2M2Y=

For years we have been taught to avoid any high fat foods in our diet, with special emphasis on avoiding saturated fats. The issue with this is that saturated fats also include a group called trans fats. Trans fat rich foods are foods such as fast foods, fried foods, creamer, shortening, cakes and biscuits etc. These have all been shown to have a negative impact on CVD (cardiovascular disease), Type 2 diabetes and overall mortality. BUT... Saturated fat also includes foods such as full fat dairy, red meat, butter and coconut oil. All of which has its own individual health benefits. Here's the low down of whether fat is good for you or not.

Photos from Yala Healthy's post 29/06/2022

Client appreciation post!

A husband and wife team! Signing up with a partner or friend, really helps with that extra accountability. Which is why I offer discounts for buddy sign ups.

This couple really helped and motivated each other. I will do a separate post of mom and her unique challenges, but they really nailed this one and the best part is that they have truly adopted the lifestyle. Proud coach.

28/06/2022

Holidays!! Please read. I am leaving for 3 weeks on 6 July. Kombucha will be available for collection whilst stocks last. Delivery this week will be on Thursday as usual but next week delivery will be Wednesday. This will be the last delivery until end of July.

Orders open!! Florentines - shea - large collagen ❤️❤️

Orders are via my website only!

Deliveries on Thursday for orders above QAR 100 only and within Doha city.

Collection starts Wednesday 8:00 am onwards.

If you pay via bank transfer, please send proof to me as references do not always show.

NOTE Kombucha does not “expire”. It’s a living drink and keeps on fermenting into a deeper flavor.

WhatsApp 66107415 for queries

https://yalahealthy.com/shop1/

Let’s go healthy - Yala Healthy 🍏🍏

Profile pictures 27/06/2022

Profile pictures

19/06/2022

Orders open!! Florentines - shea - large collagen ❤️❤️

Orders are via my website only!

Deliveries on Thursday for orders above QAR 100 only and within Doha city.

Collection starts Wednesday 8:00 am onwards.

If you pay via bank transfer, please send proof to me as references do not always show.

NOTE Kombucha does not “expire”. It’s a living drink and keeps on fermenting into a deeper flavor.

WhatsApp 66107415 for queries

https://yalahealthy.com/shop1/

Let’s go healthy - Yala Healthy 🍏🍏

17/06/2022

WANT TO DROP BODY FAT? Read this.
 
Dropping body fat isn’t easy, but it is not rocket science.
Nutrition is a science and not an opinion.
Just because someone knows big words and look to be in good shape, doesn’t mean they their sh$t.
 
The human body is an amazing machine that functions in absolute balance in such a complex way, that I don’t believe there is a single person on this earth that knows exactly how it all fits together. Sometimes that balance does get messed up and construed, but usually our body is able to regulate and restore that balance again. Sometimes, it isn’t and it can lead to many signs and symptoms, of which one can be weight gain and an increase in body fat (yes these are two separate things).
 
HOWEVER – we are very quick to run towards the mindset of “I have tried everything, and I cannot drop weight. There must be something wrong.”, when you have in fact either not tried as hard as you think, or what you have tried was not the correct way of doing so. This post is not about going into detail about the possible things that could be preventing this, but rather to make you understand that the primary foundation for dropping body fat is and always will be, your calorie intake vs your calorie expenditure. This would be the first aspect to look at when assessing why you are not dropping body fat.
 
To flip it on the other side, even if you have been told you have condition X and that you should eat A,B and C and drink medication D,E and F – if you were to do exactly this, but overeat on calories, you will still not drop body fat.
 
So before overwhelming people with trying to make it so complex that they think they can never achieve it or allow yourself to be overwhelmed by “experts”, take it back to basics.
 
.

15/06/2022

This is a extremely tough post for me. I’ve been putting off posting an update on my amazing friend Sonet and the fundraising for her portable oxygen machine. With the help of so many people, we reached the target and her order was placed for her machine. We chatted and agreed her first outing has to be for a cappuccino. But I put off posting as she was struggling again with breathing and was connected on full
Oxygen whilst waiting for her new machine.

Unfortunately she has passed away before she had a chance to enjoy it. But I am eternally grateful that she got to see how much she was loved and admired by people all around the world.

Breath easy my friend.

Photos from Yala Healthy's post 14/06/2022

The amazing versatility of Yala Healthy Oh-Me-gash seed mixes. An amazing blend of omega rich seed mixes to easily add to salads, smoothies, baked goods and more. Shared by the gorgeous

13/06/2022

Orders open!! Florentines - shea - collagen ❤️❤️

Orders are via my website only!

Deliveries on Thursday for orders above QAR 100 only and within Doha city.

Collection starts Wednesday 8:00 am onwards.

If you pay via bank transfer, please send proof to me as references do not always show.

NOTE Kombucha does not “expire”. It’s a living drink and keeps on fermenting into a deeper flavor.

WhatsApp 66107415 for queries

https://yalahealthy.com/shop1/

Let’s go healthy - Yala Healthy 🍏🍏

Photos from Yala Healthy's post 12/06/2022

4 x Large health hampers available!!

I have another 4 health hampers available for that special person in your life! These baskets are filled with amazing yummy goodness, presented in a beautiful reusable basket.

Cost is QAR 320 (still at the reduced price), and can be delivered on Thursday.

Please DM or WhatsApp. I only have 4 available.

Contents of basket in the next slide.

11/06/2022

Wellness means different things to different people. For those who hear the term, many consider it to be limited to the realm of health; which, of course, is something everyone wants.

The term actually means much more than that. Generally it refers having a balance that is healthy in the realms of the mind, body, and the spirit. This places the focus on the entire human being, rather than limiting it just to the physical. After all, a person could be healthy in body, but mentally or emotionally. Instead of seeking for a healthy body alone, the person who wants true wellness, needs to seek to create health in all three areas. Many authorities on wellness say that there are six areas of wellness that affect each human being. This includes developing wellness in the areas of the physical, social, intellectual, emotional, spiritual, and occupational. 

True wellness requires that the balanced individual often ask themselves if the things they do will help them achieve the balance they seek, and whether or not it will encourage and mobilize others to also obtain their balance and wellness.

Celebrate International Wellness day today, in whatever way makes you feel alive!!

01/06/2022

They say it takes a village to raise a child. That’s true. It also takes a village to run a small business, to navigate chemo and doctors appointments, and to keep your head above water from day to day.

I’ve wanted to do this post for quite some time and never got around to it (because well life happens). But never has this been more evident than now.

To live in a foreign country with no family around, and juggle not only raising a child, but your own business together with cancer treatments and surgeries and whatever else comes along, is very tough. And whilst I am the sole employee of my business Yala Healthy, I would never have been able to be the success that I am without the amazing support system that I have. The same goes for chemotherapy. It would be impossible and unfair to name specific people, but with school pick ups, play dates so I can rest, driving me around for delivery days, helping me on market days, running errands, helping me to bottle, driving me around at 8pm at night to buy baskets and fruit rolls(thanks my Love), pack products and spending an entire morning to do the impossible of assembling 12 hampers (only to realize I don’t have enough packed seed mixes and protein balls to fill it so also having to pack said products, it truly does take a village.

But this village, they are my people and I am eternally thankful for each and every one of them.

Videos (show all)

Burping Booch bottles to prevent explosions. #satisfyingsounds #kombuchabrewing #artisan #kombucha #smallbusiness #guthe...
The beautiful color of my first flavoring with turmeric. I added some pineapple and ginger ❤️ #kombucha #turneric #antii...

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Abu Hamour
Doha

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