Silent strokes can jeopardize memory!

The symptoms of a stroke are sometimes obvious, like numbness or weakness on one side of the face, trouble speaking, difficulty walking, and vision problems. Some strokes, though, pass completely unnoticed. But even these can have a significant and lasting effect on memory, reports the June 2012 issue of the Harvard Women’s Health Watch.

These so-called silent strokes create pinpoints of dead cells in the brain. The damaged areas are smaller than with a traditional stroke, and often don’t affect areas of the brain associated with movement or speech.
During a typical ischemic stroke, a blood clot blocks a blood vessel that feeds part of the brain. Without a steady supply of blood, cells in that area malfunction and may die. Symptoms that appear reflect the functions that were controlled by the affected part of the brain. A hemorrhagic stroke caused by a burst blood vessel does the same thing.

During a silent stroke, the interruption in blood flow occurs in part of the brain that doesn’t control any vital functions. Although it doesn’t cause any obvious symptoms—most people who’ve had a silent stroke have no idea it occurred—the damage does show up on an MRI or CT scan.

Silent strokes could interrupt the flow of information in the brain needed for memory, especially if several of these strokes occur over time (which is the most common scenario). Damage from silent strokes can accumulate, leading to more and more memory problems.

Is there anything a woman can do when faced with a stroke that has no symptoms, and that can only be found on an MRI or CT scan? “I think that it should make people aware that it’s imperative to manage risk factors,” says Karen Furie, associate professor at Harvard Medical School and director of the Massachusetts General Hospital Stroke Service. This means:

- controlling blood pressure and diabetes
- not smoking
- keeping cholesterol levels in check
- aiming for a healthy weight
- managing atrial fibrillation

If you are experiencing signs of memory loss, don’t dismiss it as a normal part of aging. See your doctor for testing to make sure the issue isn’t a silent stroke.

Source: From the Harvard Medical School Newsletter

Samia Khoury Dietitian
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Lack of Omega 3 can anticipate brain aging problems!!

A study by researchers at the University of California in USA and published in the journal of Neurology suggests that people who follow a diet deficient in omega 3 may suffer in advance with the natural process of brain aging such as loss of memory, reasoning and cognitive abilities.

They analyzed 1575 individuals, men and women between 67 and 76 years old with no signs of dementia and made them go thru brain MRI and tests that measured mental function, body mass and levels of omega 3 in blood cells.

At the end of testing, the group of people who had the lowest levels of omega-3 had 25% less amount of the nutrient in the blood than the group that showed a higher presence of the fatty acid.

Those individuals with less omega-3 in the blood showed less brain volume on magnetic resonance and poor outcomes of tests of visual memory and executive function of the brain, such as problem solving and ability to think of several things at the same time.

This is definitely a good reason to include more Omega 3 in your meals daily! Omega 3 is present in salmon, sardines, tuna, flaxseeds, walnuts, chestnut, olive and canola oil, dark green vegetables and as supplements!

Samia Khoury Dietitian

I am waiting for you to help you lose weight or consult you on health issues at my clinic in Lebanon or over the web wherever you live! Just contact me at 00 961 3 48 31 86 or via email to take an appointment live or online.

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The Dangers of Sugar…

The white sugar we consume is the brown sugar made from cane or beet that went thru a bleaching process to become white. The problem is that when this happens, it loses all the nutrients sugar initially has (calcium, phosphorous, iron, potassium, magnesium, zinc, copper, Vitamin B1, B2) and this is why we call it empty calories because it doesn’t bring us any benefit to our health. What’s worse is that refined sugar not only comes without vitamins and minerals but also steals some of our vitamins and minerals to be digested and absorbed. Refined sugar (white) is also bad because:

-          It causes constant acidity of the blood: your body will steal calcium from your bones to neutralize this acidity;

-          You will have more cavity and risk for osteoporosis

-          Hyperglycemia

-          Studies show high consumption of sugar is correlated with more depression and even schizophrenia risks

-          Diabetes

-          Loss of magnesium: leading to infections

-          Excessive sugar can lead to inflammation and consequently to cancer

-          Obesity

-          Arteriosclerosis

-          Addiction to sugar is like addiction to drug and can have bad consequences like irritability, aggressiveness

-          lack of energy, tiredness

When I say sugar it’s the sugar we add to juice, milk, tea, coffee, but also the hidden sugar in the industrialized products soft drinks, cake, candies, biscuits, deserts, chocolates.

Exercise regularly (it gives you a better mood thus decreases your anxiety for sugar), drink lots of water (it protects your brain from imbalances), eat balanced meals and healthy snacks every 3 hours (it reduces the desire for sugars) and sleep well (studies show people who sleep less than 6 hours daily have more anxiety to eat sugars)

Next time you want to add sugar to your coffee or have a desert, think first if you are doing it excessively. You can have 1 teaspoon of sugar daily, and 1 desert per week to be on the safe side!

Samia Khoury Dietitian

I am waiting for you to help you lose weight or consult you on health issues at my clinic in Lebanon or over the web wherever you live! Just contact me at 00 961 3 48 31 86 or via email to take an appointment live or online.

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From Osteopenia to Osteoporosis…how to avoid them?

Which foods to consume, which ones to avoid?

Hi everyone, this topic is really important please take 5 minutes to read and learn how to avoid this horrible disease of the century!

If your body is deprived of calcium for a long time, bone diseases such as osteopenia and osteoporosis can develop. Osteopenia occurs when the bone mineral density is lower than it should be but not low enough for osteoporosis to occur. If there aren’t sufficient levels of calcium in the blood to keep the heart, nerves and muscles functioning properly, the body will take from the bones and that is where bone minerals and mass will be lost. If the calcium is not replaced to the bones, over a period of time a far more serious bone disease may develop, osteoporosis leaving the bones weak and prone to dangerous fractures of hips, wrist and spine.

Our bone density reaches its peak at about age 30 so it is imperative to keep consuming sufficient levels of calcium and vitamin D, which enables calcium to be absorbed.

To avoid osteopenia and osteoporosis: have a diet rich in calcium, vitamin D and omega 3! Omega 3 is known to help women in menopause to avoid loss of bone mass.

Here are essential foods that help you fight osteoporosis:

1-      Milk. We need 1000 mg of calcium daily and 1 cup of 250 ml contains around 300 mg of calcium!

2-      Yogurt and cheese are also very high in calcium. Some yogurt are also enriched with vitamin D so they’re a good option of snack!

3-      Sardines and salmons are rich in calcium, vitamin D and omega 3! To be included weekly in your menus!

4-      Dark green vegetables like spinach and broccoli are also rich in calcium. Studies in the University of Bern show that if we ingest big quantities of those, our bone density increases by 3%!

5-      Soya beans are known to fortify our bones. They contain isoflavones which are known to have a similar structure as estrogen and because of that they help our bones absorb minerals like calcium.

6-      Walnuts and almonds are rich in omega 3 and calcium, very recommended daily consumption!

7-      Flaxseeds: help our kidneys get rid of salt and water, so they’re good for our bones to keep calcium inside because salt is bad for osteoporosis. Also flaxseeds are rich in omega 3: Have 1 or 2 tablespoons daily sprinkled on your salad or just added to your stews and cakes!

Foods to avoid if you want to prevent or treat osteoporosis as they can interfere with calcium absorption:

1-      Salt: sodium increases the excretion of calcium from the bones

2-      Soft drinks: rich in phosphorous, too much of it inhibits the absorption of calcium

3-      Oxalic acid like in walnuts, spinach, chocolate and whole wheat cereals

4-      Coffee: Caffeine is diuretic leading calcium to be excreted thru urine. Don’t have more than 2 medium cups of coffee per day to avoid this

5-      Iron: excess foods rich in iron can interfere with calcium absorption

6-      Saturated fats: found in butter, meat and fast food eliminate calcium from our body

7-      Too much protein can reduce calcium in our body since calcium is used by our body when we ingest protein

- The rule is simple: You can consume those foods especially those rich in oxalic acid as they are super healthy but just don’t consume them together with calcium-rich foods and you are in the safe side!! Bone disease can also be prevented by cutting on alcohol and tobacco!

                                                                                                                                                                                          

- Exercise daily if you can for 1 hour, get some sun in your face and hands daily for 15 minutes without cream and directly in the sun (not thru a closed window for instance) to ensure proper vitamin D and consume more of the foods that help you get more calcium, vitamin D and omega 3 and less of the ones that interfere in calcium absorption!

- Check with your doctor if you need some calcium+ vitamin D supplementation! Prevention is always better than treatment!

Do what you can…believe me it’s already more than 80% of the work!

Samia Khoury Dietitian

I am waiting for you to help you lose weight or consult you on health issues at my clinic in Lebanon or over the web wherever you live! Just contact me at 00 961 3 48 31 86 or via email to take an appointment live or online.

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How Stress affects your body!

Guys this is a great illustration, take it easy, breath well, relax, and solve task after task.
Remember: 5 minutes of communication can save you from a year of problems, fights, misunderstanding, stress and consequent diseases...

Samia Khoury Dietitian

I am waiting for you to help you lose weight or consult you on health issues at my clinic in Lebanon or over the web wherever you live! Just contact me at 00 961 3 48 31 86 or via email to take an appointment live or online.

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Source: http://www.heartmath.com/infographics/how-stress-effects-the-body.html (you can see and read the picture clearly at this link)

What you should know about sweeteners!

1-      Fructose: it’s extracted from fruits and honey. It doesn’t increase sugar in the blood as fast as sugar but still has to be consumed in moderation by people with diabetes.

2-      Sorbitol: extracted from fruits like plums. It is less sweet than sugar and can be used by diabetics. It is used by big industries to make sweets.

3-      Stevia: made from the plant stevia, it is 300 times sweeter than sugar but leaves a bitter taste at the end! It is very safe to use!

4-      Aspartame: contains 4 calories per gram. It is not recommended for pregnant woman nor for people who are intolerant to phenylalanine.

5-      Sacarine: can be used in hot or cold food but contains high quantity of sodium so careful because it can cause hypertension and renal problems.

Samia Khoury Dietitian

I am waiting for you to help you lose weight or consult you on health issues at my clinic in Lebanon or over the web wherever you live! Just contact me at 00 961 3 48 31 86 or via email to take an appointment live or online.

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Vegetarians: Here are powerful foods for building up your muscles!

1- Quinoa (24g protein per cup)

2- Chick peas

3- Avocado

4- Walnuts 4 daily

5- Almonds 10 daily : rich in fiber, protein

6- Oat:  rich in fiber, protein, have them for breakfast 3 times per week

7- Black beans once per week

8- Broccoli is 40% protein!

9- Sweet potatoes

10- Soy meat and beans, Edamame as snacks are the best!

11- Chia seeds are very rich in omega 3 healing from inflammation and help speed muscle recovery

12- Lentils

All these foods listed are super rich in protein and can be substitutes to meat and derivatives! Please include them frequently in your diets for healthy muscles!

Samia Khoury Dietitian

I am waiting for you to help you lose weight or consult you on health issues at my clinic in Lebanon or over the web wherever you live! Just contact me at 00 961 3 48 31 86 or via email to take an appointment live or online.

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Apple Vinegar – Adds health to your health!

1-      It is a powerful antioxidant, fights free radicals and cancer

2-      Contains phosphorous, magnesium, calcium, iron, potassium, silicon, sulfur, chloride, sodium, fluoride, vitamin B12, folic acid.

3-      Contributes for a healthy skin

4-      It’s a diuretic

5-      It’s anti-inflammatory

6-      It facilitates fat and protein digestion

7-      Reduces fatigue

8-      Fights rheumatic pain

9-      Improves immune system

10-  Helps reduce cholesterol and triglycerides, improves the blood circulation

So next time you want to do a dressing for your salad, why not thinking of adding some apple vinegar to it!

Just don’t have it on an empty stomach!

Samia Khoury Dietitian

I am waiting for you to help you lose weight or consult you on health issues at my clinic in Lebanon or over the web wherever you live! Just contact me at 00 961 3 48 31 86 or via email to take an appointment live or online.

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Foods to Fight Cancer!

Avoid:

-          Meat (only once per week and use rosemary before you grill it because it removes toxins from it) especially avoid ghanam meat

-          Fried foods, saturated fats such as butter

-          Sweets and sugar

-          Smoking

-          Alcohol

-          Smoked food like smoked salmon or ham, salted food, pickled food, burned food (meat, bread…)

-          Pink foods like hot dogs, mortadelle, pate…

-          Soft drinks

-          Sweeteners and colorings

Increase the consumption and frequency of:

- Fruits: especially: pear, apple, watermelon, apricots, kiwi, orange, papaya, melon, mango, avocado, berries

- Vegetables, especially: green leafy vegetables, spinach, rocca, mloukhie, carrots, potato skin, cauliflower, cabbage, broccoli. Lefet, garlic, onion, korat, bell peppers, parsley, tomato, bakle, selek, sweet potato, pumpkin

- Grains, especially: lentil, burghul, chick peas, beans, oats, flaxseeds

- Exercise (helps decrease stress and compensate for stopping smoking)

- Protein like: quinoa, eggs, chicken, fish, salmon

- Walnuts, nuts, almonds, pistachios

- Green tea

- Ginger, curry, basil, mint, oregano, sea weed

Samia Khoury Dietitian

I am waiting for you to help you lose weight or consult you on health issues at my clinic in Lebanon or over the web wherever you live! Just contact me at 00 961 3 48 31 86 or via email to take an appointment live or online.

Email: samia.khoury@gmail.com

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5 Foods that help you get rid of laziness and tiredness!

1-      Soya: contains licine, an amino acid that takes part in the making of new molecules of protein and is a great source of energy. 3 tablespoons of soya daily or 1 glass of soy milk are enough to boost your energy!

2-      Chick peas: Contain tryptophan in generous doses which is used to form serotonin, a neurotransmitter that is responsible for the sensation of well-being. 4 tablespoons are ideal.

3-      Sea Algae like Nori: who doesn’t love Sushi?! Well the Nori leaves are a super boost for your energy as they contain iodine, which stimulate the thyroid gland which in turn has the function to make all organs function in the right rhythm! When you have a deficiency in iodine, you feel tired, sleepy and lack of memory.

4-      Acai berry is THE energy booster! It ends with tiredness totally! It’s full of antioxidants, carbohydrates, protein, fiber, vitamins and minerals!

5-      Pumpkin seeds! They are very rich in magnesium, the antioxidants vitamin A and E and potassium! All very effective to fight tiredness! Have 2 small cups of coffee of them daily!

Include theses foods more frequently in your diet and experience no more fatigue!

Samia Khoury Dietitian

I am waiting for you to help you lose weight or consult you on health issues at my clinic in Lebanon or over the web wherever you live! Just contact me at 00 961 3 48 31 86 or via email to take an appointment live or online.

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6 Foods that are a MUST to have with you on your office table!

You know how it is at work… You arrive at the office, sometimes you had breakfast at home sometimes you didn’t. So at work you have all the temptations of ordering fatty foods for lunch or pastries and sweets, also too much temptation on nibbling on some chocolate or boxes of biscuits in front of you offered by your colleagues or that you may have in your drawers. Anyway my point is you need to have these 6 foods/drinks with you always at the office to save you from overeating and snacking on bad foods!

1-      Cereal Bars; rich in fibers, low in fat with 70-100 kcal. Fibers help you keep full and lose weight, so when you are hungry it is a good snack to have. But only one! Don’t have the entire box in 1 day! J

2-      Dried apricots, dried plums, dates: These fruits also are very rich in fiber; they are a super healthy snack full of vitamins too and will keep you full of energy! Have 4 apricots or 3 plums or 2 dates as snack instead of biscuits and kaak!

3-      Walnuts and almonds: They are a healthy choice of snack too in between meals! You can have 4 walnuts and 6 almonds!

4-      Banana or apple will give you energy, fiber, and their sweetness will help you stay far from sweets!

5-      Water: Will keep you hydrated all day and full because sometimes you think you are hungry but what your body really needs is water! It will save you from lots of extra calories!

6-      Herbal tea: Drink them hot! They will keep your body temperature high and block your appetite! Vary them always since each one of them also brings you great health benefits!

Enjoy your shape and health during working hours!

Samia Khoury Dietitian

I am waiting for you to help you lose weight or consult you on health issues at my clinic in Lebanon or over the web wherever you live! Just contact me at 00 961 3 48 31 86 or via email to take an appointment live or online.

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Try this Chlorophyll Juice to Refresh your Health!

Hey guys!

So today just want to share with you a GREEN juice to start up your day with HEALTH! It doesn't sound very delicious but it's super healthy as it oxigenizes, cleans and brings life to your arteries! Those arteries filled with fast foods and fried foods and sweets, something has got to do the balance! ;) So it's:

250 ml orange juice
1 tablespoon parsley
1 tablespoon of mint
1 tablespoon of rocca
1 table spoon of soy milk
2 cubes of ice
1/2 teaspoon honey

Mix all in the blender and serve! Sahtein! Bon appetit!

Samia Khoury Dietitian

I am waiting for you to help you lose weight or consult you on health issues at my clinic in Lebanon or over the web wherever you live! Just contact me at 00 961 3 48 31 86 or via email to take an appointment live or online.

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5 Thermogenic foods for you to lose weight!

Hey guys! Have you heard of thermogenic foods?

This is a term to define foods that help you burn more calories!! How? By increasing your body temperature which in turn increases your metabolism making you burn more fat!

We always talk about foods that make you gain weight but well here are 5 foods that will help you lose some weight! Especially if you do some diet on the side along with some good exercising, the 2 inseparable allies of weight loss!

1-      Chili pepper: 3g per day can increase your metabolism by 15%

2-      Ginger: use it daily as it can increase by 10% your metabolism, use as herbal tea or on meat, fish, chicken

3-      Green tea: drink 4 per day between meals (never with meals)

4-      Cinnamon: use daily on meat, chicken, fish, milk, herbal teas; it is also known for regulating appetite (as well as fennel)

5-      Omega 3: It increases metabolism and also reduces water retention: Consume it 3 times per week as salmon fish, flaxseeds, walnuts, tuna, sardines

 Have thermogenic foods 30 minutes before sports for a better result but never at night as it can deprive you from sleep!

 Just an important note: People with gastritis and pregnant woman shouldn’t have them!

Samia Khoury Dietitian

I am waiting for you to help you lose weight or consult you on health issues at my clinic in Lebanon or over the web wherever you live! Just contact me at 00 961 3 48 31 86 or via email to take an appointment live or online.

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Do you know why drinking while eating is bad for you?

You always hear us Dietitians say that is preferable not to drink while eating and it’s always better to drink 30 minutes before and 1 hour after eating.

This is because when you drink you are pushing food inside quickly and as a consequence you are not chewing well the food the way it should be chewed for proper digestion.

The other reason is because fluid dilutes the gastric juice making digestion slower and more difficult… With about 60% of the immune cells residing in the digestive tract, any imbalance in this part of your body can put your overall health out of balance because of compromised immune system. Slow digestion can lead to nutrient deficiency, and if it’s chronic it can cause constipation, gas, bloating and more… By the way fast food is a main reason for slow/bad digestion.

But guys, if you are too thirsty you are allowed to have 100ml of liquid while eating, I won’t be that strict with you after all! ;) Just make sure you chew well your food!

Samia Khoury Dietitian

I am waiting for you to help you lose weight or consult you on health issues at my clinic in Lebanon or over the web wherever you live! Just contact me at 00 961 3 48 31 86 or via email to take an appointment live or online.

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Healthy and Delicious!

Dear readers, enjoy these delicious appetizers that can be eaten as snack or along with a vegetable soup for diner for example. It is also nice to serve them as appetizers when you have people over for dinner!

Bring toasts like you see in the picture; put little oil on each one as well as garlic. And put in the oven for 15 minutes. After you remove them, just cover each toast with a mixture of tomato cut in small squares, basil, olives, salt and pepper!

Simply enjoy! Just careful not to eat all of them! J  They are healthy but don’t have more than 4 to avoid indulging too many calories!

Samia Khoury Dietitian

I am waiting for you to help you lose weight or consult you on health issues at my clinic in Lebanon or over the web wherever you live! Just contact me at 00 961 3 48 31 86 or via email to take an appointment live or online.

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The Truth about FRIED FOOD

Hi everyone! In a short text just to make it clear: Frying is by far the worse method of cooking! It changes considerably the nutritional characteristics of the food you are frying. When you fry food, its caloric value increases at least 3 times fold, and the oil used becomes saturated when it’s heated.

Saturated fat is very bad as it increases LDL, the bad cholesterol in your blood and you end up having fat deposits in your arteries. The more fat deposits in your arteries and the more the risk of having heart disease, stroke and obesity which are the leading causes of death of this century

And also, when you fry carbohydrates (potatoes, biscuits, etc…) or heat them at high temperatures (more than 100 degrees) they can form acryl amides which can in turn cause the threatening cancer disease…

Didn’t want to scare you but just in case you are a big big fan of fried food, I hope I convinced you somehow to stop it or at least decrease its consumption to once per week. Grilled, baked, boiled foods are all very tasty if you know how to play with the herbs to give them that special taste!

Cooking is an art; it doesn’t have to be unhealthy to be tasty! Think about it ;)

Samia Khoury Dietitian

I am waiting for you to help you lose weight or consult you on health issues at my clinic in Lebanon or over the web wherever you live! Just contact me at 00 961 3 48 31 86 or via email to take an appointment live or online.

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Do you clean well your veggies and fruits?

Hey everyone! So many people ask me how to wash the fruits and greens so I think
It's important to share with all of you in a small text how to decrease the risk of bacteria contamination to avoid diarrhea, vomiting, stomach aches, food poisoning etc...

1- Wash well your vegetables and fruits with water to remove the dust and dirt

2- In a clean big bowl add water and 1 table spoon of white vinegar and rock salt. Transfer the fruits and vegetables and leave them for 15 minutes.

3- At last, wash them again with water

Finally you can eat some healthy and clean food!

Samia Khoury Dietitian

am waiting for you to help you lose weight or consult you on health issues at my clinic in Lebanon or over the web wherever you live! Just contact me at 00 961 3 48 31 86 or via email to take an appointment live or online.

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Be healthy and lose weight with QUINOA the New Super Food!

Guys! Have you noticed that nowadays we have been talking about so many grains? It seems it’s the grain revolution in the nutrition world!

After we talked about flaxseeds and chia seeds, now we should definitely put to shine the already famous QUINOA healthy grains!

Can you believe that Studies show that protein value of quinoa can only be compared to breast milk, leaving behind foods like meat, eggs or fish?

Yes, vegetarians are eating healthier, much healthier than meat eaters. Believe me between quinoa, oats, flaxseeds, amaranth (will talk about it in another article soon), chia, millet, buckwheat, soy meat, soy beans, edamame, and all the big quantities of vegetables and fruits, nuts and seeds that vegetarians eat, that’s for sure they consume healthier amounts of fiber, omega 3 and antioxidants than meat eaters and fast food eaters which collaborates for cardiovascular and overall health!

Quinoa's origins are truly ancient since at least 3,000 B.C. It was one of the three staple foods, along with corn and potatoes, of the Inca civilization.

The quinoa seed is a relatively good source of vitamins B1, B2, B3, C, E, magnesium, potassium, iron, zinc e manganese. It contains an almost perfect balance of all eight essential amino acids needed for tissue development in humans.

We also note the high amount of fiber present. The fibers work for the good bowel function, help control cholesterol levels and blood glucose so it is good for diabetic people to consume it!

Another advantage of quinoa it is that it’s gluten free, so people with gluten intolerance, called celiac disease, also can enjoy this food.

It is rich in substances related to the development of intelligence, quick reflexes and functions such as memory and learning. In each grain is found 20 different amino acids, including lysine, an amino acid that helps strengthen immunity and memory capacity. And tt is beneficial for people with migraines too.

As you see there are only advantages in consuming quinoa! Why not trying it? You will find it in most supermarkets!

You cook it as rice and can use it as a replacement for burghul like in tabuleh, or for rice in most foods like stuffed zucchinis, or in salads, soups, and even deserts! Just be creative!

Cold salads consisting of quinoa and chopped vegetables or cooked beans make a quick, easy, and nutritious dish. An idea of a delicious quinoa salad is:

Red lettuce + rocca + a slice of melon in cubes + a slice of green apple in cubes + 2 full table spoons of quinoa and salt!

Enjoy your new ingredient!

Samia Khoury Dietitian

Online Diet Consultations available wherever you live!
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Email:  samia.khoury@gmail.com

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6 Easter Tips to Avoid Weight Gain!

Happy Easter everyone! El Massi7 Kam! Hakkan Kam! As we say in Lebanon. The Lord has risen! And people reply: Yes He has!

The Spiritual meaning of Easter is so deep and should be lived intensively during Easter time, but of course how can we forget and let go all the delicious Easter chocolate eggs, and Lebanese ma3moul sweets with dates, walnuts, almonds, pistachios and all these yummy healthy yet high caloric sweets!

The word we’ll use is MODERATION. We cannot abstain from eating the delicious sweets but we can control our hands and mouth so we don’t overeat and regret later on! So this is what you can do to avoid weight gain during Easter:

1-      The darker the chocolate is, the less fat there is thus white chocolate is the one that has the more fat. So prefer dark chocolate, but also with moderation. Each 10g of chocolate has around 50-60 calories.

2-      Prefer homemade ma3moul, they contain less butter or no butter at all, and less sugar or sweetener. Maamoul bi joz 52g ( 6cm) has 260 calories and

      Maamoul bi tamer 52g (6cm) has 245 calories.

3-      Don’t buy or bake so many sweets so they don’t stay in front of you for days tempting you to eat them! Just buy or bake the right amount of sweets for a couple of days per person at home or people who will visit. It’s not being rude, it’s being careful with your weight and health!

4-      Exercise! Walk the 7 Churches on Thursday of Pass over! Don’t do them by car! Also walk the 14 steps to the Cross with your Church on Holy Friday. Monday, Tuesday and Wednesday also go to the gym or for a walk, but move anyway so that you can burn the extra calories you will take.

5-      Avoid sweets and fatty foods during the Holy week to compensate for the extra calories indulged during the weekend.

6-      Easter is 1 day! Not 2 weeks in a row! J So, enjoy your Easter Sunday meal: NO stress! Eat whatever you like, as well as 2 medium sized ma3moul, and 2 chocolates! At night, just have a green salad and the next day we forget the food and start caring of our body again, summer is starting guys, we’ve got to be ready!!!

Samia Khoury Dietitian

I am waiting for you to help you lose weight or consult you on health issues at my clinic in Lebanon or over the web wherever you live! Just contact me at 00 961 3 48 31 86 or via email to take an appointment live or online.

Email: samia.khoury@gmail.com

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