Quinoa Salad with Chicken Breast!

Hello dear readers, I need to share this quinoa recipe with you, super healthy and delicious diner option!

Mix some cooked quinoa with breast chicken, cubed feta cheese, 1 red onion,
2 tablespoons of pine nuts and parsley. Mix them and pour some olive oil and red vinegar on it!

Simply Enjoy 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.

Email: samia.khoury@gmail.com

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Risks: More Red Meat, More Mortality

Hey amigos, just read this and think it's important to share with all of you! So careful with too much red meat, stick to 400g per week MAX. Make the rest of your meals be from fish, breast chicken, beans and cereals, rice with vegetables...lots of salads. What can we do, our life span is in the hands of God but we should be wise enough to read good studies and apply them in our lives so we don't shorten it and enjoy it as much as we can! God bless!

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

Please LIKE my Facebook Page: Samia Khoury Diet Clinic

http://www.facebook.com/home.php#!/pages/Samia-Khoury-Diet-Clinic/245139520495

Twitter: @samiakdietitian

http://www.samiakhoury.com/

Risks: More Red Meat, More Mortality

Eating red meat is associated with a sharply increased risk of death from cancer and heart disease, according to a new study, and the more of it you eat, the greater the risk.

The analysis, published online Monday in Archives of Internal Medicine, used data from two studies that involved 121,342 men and women who filled out questionnaires about health and diet from 1980 through 2006. There were 23,926 deaths in the group, including 5,910 from cardiovascular disease and 9,464 from cancer.

People who ate more red meat were less physically active and more likely to smoke and had a higher body mass index, researchers found. Still, after controlling for those and other variables, they found that each daily increase of three ounces of red meat was associated with a 12 percent greater risk of dying over all, including a 16 percent greater risk of cardiovascular death and a 10 percent greater risk of cancer death.

The increased risks linked to processed meat, like bacon, were even greater: 20 percent over all, 21 percent for cardiovascular disease and 16 percent for cancer.

If people in the study had eaten half as much meat, the researchers estimated, deaths in the group would have declined 9.3 percent in men and 7.6 percent in women.

Previous studies have linked red meat consumption and mortality, but the new results suggest a surprisingly strong link.

“When you have these numbers in front of you, it’s pretty staggering,” said the study’s lead author, Dr. Frank B. Hu, a professor of medicine at Harvard.

by Nicholas Bakalar

http://www.nytimes.com/2012/03/13/health/research/red-meat-linked-to-cancer-and-heart-disease.html?_r=1&src=tp&smid=fb-share

Slow aging by keeping the length of your telomeres!

Telomeres? What are those? You must be asking yourself:” this is something new to me!”

Hey everyone! So tell me? Who doesn’t want to slow aging and rejuvenate? Read the following and check how interesting it is: Telomeres are structures that are located on the terminals of the chromosomes. The shorter the chromosomes are the more it increases the risk of accelerated aging and chronic diseases such as cancer and cardiovascular disease. We can not change the age, but we can and must act on the factors that contribute to preserve telomere length!

So Here are 7 advices to keep the length of the telomeres and rejuvenate!

1- Stay slim

Obese people have shorter telomeres than thin people. But there is hope for obese people who lose weight to see their telomeres get lengthened. The more fat mass is lost, the greater is the lengthening of telomeres.

2- Physical activity

A study with 2401 participants showed that the more you do physical activity, the more your telomeres get lengthened. This adds to the argument that exercising is a natural anti-aging.

3- Reduce oxidative stress and inflammation.

Oxidative stress happens thru free radicals due to smoking, sun, pollution, alcohol, excess of medicine pills, pesticides and heavy metals. With oxidative stress, inflammation follows.  The more you have inflammation and oxidative stress and the shorter are the telomeres. It is important to consume saffron, vitamin E and C, selenium, and zinc as they help reduce oxidative stress and inflammation thus help increase the length of telomeres!

                                                                                             

4- Vitamine D

A study with 2160 women between 18 and 79 years old showed that the ones who had more elevated levels of vitamin D were the ones who had longer telomeres, which means 5 years less of cellular aging.

5- Folic Acid (vitamine B9)

Vitamin B9 form substances that help in the composition of ADN and telomeres. A study shows that people with high levels of folic acid have longer telomeres. Folates are found in spinach,  edamame, sunflowe seeds, dried herbs, asparagus, bean sprouts.

6- Multivitamin suplementation

A study published in June 2009 with 586 women between 35 and 74 years old showed that women that consumed more vitamins had in average 5.1% more length in telomeres.

7- Release stress and depression

Many studies showed the relationship between stress, depression and the length of telomeres.

Find ways to de-stress such as praying, exercising, relaxation massage. Stay positive and laugh in all circumstances even if you don’t feel like. Find stories that make you laugh, simply do it on purpose.

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

Please LIKE my Facebook Page: Samia Khoury Diet Clinic

http://www.facebook.com/home.php#!/pages/Samia-Khoury-Diet-Clinic/245139520495

Twitter: @samiakdietitian

http://www.samiakhoury.com/

Source :  Dr. Luis Romariz, he’s the first pioneer in anti-aging medicine in Portugal. “Preserve your telomeres and slower aging”.

Lose weight with Chia Seeds!

You must be wondering what that is?! It’s a seed that was used in the times of Mayas!

It tastes like walnut and is more powerful that the famous flaxseeds!!

Chia seeds are very rich in fiber and omega 3. These 2 features give them the super reputation of helping with weight loss.

It’s also rich in protein, antioxidants, calcium, iron, magnesium, phosphorous.

How does it help in weight loss? The fiber in the chia seeds with the water that you drink will form a gel inside the intestine increasing its size and weight, making digestion slower and prolonging satiety. Their unique gelling action keeps you feeling full for hours thus the feeling of overeating is reduced. The condition is to drink lots of water. Chia seeds will also help you if you have constipation. It also helps increase lean body mass (muscle) because of its high protein content!

The omega 3 it contains acts as an anti-inflammatory to help people with high levels of cholesterol, triglycerides, hypertension, heart and arteries problems.

And because of its high antioxidant content, studies shoed chia seeds can be good in preventing breast cancer.

It has low glycemic index, so it doesn’t increase blood sugar quickly in the blood and don’t use up much insulin, so it’s good also for diabetic people!

So as you see there are only great benefits about this new seed we discovered in the nutrition world! Now just enjoy it! You can find seeds, flour and oil of chia, can be used in salty or sugary recipes like with fruits, grains, soups, yogurt, salads. Use 1 table spoon of its seeds or flour daily or 2 table spoons of its oil daily! Enjoy its benefits!!

Chia seeds are for sale at my clinic,

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

Please LIKE my Facebook Page: Samia Khoury Diet Clinic

http://www.facebook.com/home.php#!/pages/Samia-Khoury-Diet-Clinic/245139520495

Twitter: @samiakdietitian

 http://www.samiakhoury.com/