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.

Email: samia.khoury@gmail.com

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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.

Email: samia.khoury@gmail.com

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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.

Email: samia.khoury@gmail.com

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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.

Email: samia.khoury@gmail.com

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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.

Email: samia.khoury@gmail.com

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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.

Email: samia.khoury@gmail.com

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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.

Email: samia.khoury@gmail.com

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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.

Email: samia.khoury@gmail.com

Please LIKE my Facebook Page: Samia Khoury Diet Clinic

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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.

Email: samia.khoury@gmail.com

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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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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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