Sweet Potato Fries!

Hey guys!!!
who doesn't love to eat french fries? It's so yummy!

But did you know that each 10 thick fries have around 130 calories?
It's a bit too much if you need to lose some weight, you can reduce some calories by cutting them as fries and putting them in the oven with just 2 teaspoons of oil for 4 potatoes instead of deep frying

Or?

you can slice some sweet potatos and bake them! They are packed with vitamin A which is a super powerful antioxidant that fights premature aging and is super good for your eyes, skin and hair!

Place 4 sliced sweet potatoes on a rimmed baking sheet. Drizzle 2 teaspoons of oil over them, add 1 teaspoon of garlic powder and 1/2 teaspoon of salt, and toss to coat. Roast the potatoes until golden-brown and slightly crisp, 25 to 30 minutes, add again 1/4 teaspoon of salt at the end and enjoy some healthy snacks!

Samia Khoury Dietitian
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Male fertility: what can good nutrition and healthy lifestyle do for you who are considering becoming a father!

Hi everyone, I think this is an interesting topic to share with you today!

Since infertility affects one in 25 men these days, maintaining a healthy lifestyle and a positive attitude is the way to go if you're considering becoming a father!

Alcohol use: Drinking alcohol can lower testosterone levels, cause erectile dysfunction and decrease sperm production. Liver disease caused by excessive drinking also may lead to fertility problems.

Tobacco smoking: Men who smoke may have a lower sperm count than do those who don't smoke. Secondhand smoke also may affect male fertility.

Emotional stress: Stress can interfere with certain hormones needed to produce sperm. Severe or prolonged emotional stress, including problems with fertility, can affect your sperm count.

Weight: Both overweight and underweight men can have fertility problems. With too much weight, there can be hormonal disturbances that reduce male fertility, and when a man's too lean, he can have decreased sperm count and functionality.

High intake of saturated fat ( fatty meats, the skin of poultry, and some dairy products, such as whole milk, full-fat yogurt, ice cream and butter) is associated with reduced sperm quality in men and may be associated with infertility

Value your vitamins and minerals:

- Vitamin C  and Vitamin E are powerful antioxidants that protect the body from many toxic substances and thus protect the reproductive system exposed to harmful agents!

Vitamin C is found in orange, lemon, guava, kiwi, cherry, strawberry, tomatoes, broccoli, cauliflower and bell peppers

Vitamin E is found in oils, seeds, all nuts, almonds, walnuts, avocados

- Zinc and Selenium are two minerals that are present in the semen and essential for the development of healthy sperm!

Zinc is found in oysters, beef, chicken liver, dark turkey meat, beans, wheat germ and yeast are good sources of zinc.

Selenium is found in whole grains, nuts, especially in Brazil nuts and eggs

And in general having a healthy eating habit that includes fish, beans, vegetables and fruits only do good to your overall health and to your reproductive system.

Exercise in moderation is beneficial. Excessive exercise could lower your sperm count indirectly by lowering the amount of testosterone in your body (especially men who bike for hours regularly and/or do a lot of horseback riding).

Samia Khoury Dietitian
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Sources: Information taken from many sources such WebMD, Mayo clinic, Men's Health and Brazilian well know websites like SAUDE.

People with asthma lose the excess weight!

Columbia University scientists decided to understand why chubby people are more prone to asthma. In research with mice, they found that the leptin hormone known to control hunger, also dilates the respiratory airways and excess fat makes it harder for leptin to function well. When you lose weight you reverse the situation, this improves asthma attacks and at the same time, calms appetite!

Samia Khoury Dietitian
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5 tips to get rid of constipation!

Hey dear readers!! Hope all is well!!
Everyday people complain to me about constipation, so I think it's important to share with all of you very briefly but clearly what you can do about it!

So constipation can be due to stress (calm down, pray about all things, get a relaxing massage, breath well, organize yourself, exercise, take Magnesium-B6 with your doctor's permission).

It can be due to bad nutrition, lack of exercise, and an unhealthy lifestyle in general, so please take this 5 tips into consideration to solve your problem because when constipation happens, all the residues that are in your body and that you are not excreting are there doing harm to you, so you MUST get rid of it!

1- Eat fibers to help the colon pass stool: found in salads, fruits with skin, dried fruits (apricots, prunes), beans, lentils, whole wheat breads, rice...
2- Eat less carbohydrates (breads, dough...)
3- Drink adequate amount of water for fibers to take action in your body
4- Exercise to improve bowel movement
5- wake up early and sit in the toilet seat every morning, take your time, even if 30 minutes till excretion occurs. Don't give up, this is actually very important your body needs to get used to a regular time of excretion daily. It will help a lot. Try it.

If constipation becomes chronic, you will need the intervention of a medical doctor to check the cause of it and solve your problem with medications, but as long as it's not frequent these tips will help you a lot!

Best,
Samia Khoury Dietitian
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15 minutes leg workout!

Hi everyone!!

Summer is soon, very soon! So I thought of sharing with you a serie of leg exercises that you can do at home 4 times per week! If you have a treadmill try to do 30 minutes on level 5 or 6 before the leg workout!

Enjoy!

Samia khoury Dietitian
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Samia khoury Dietitian
Online Diet Consultation available wherever you live

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samia.khoury@gmail.com
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Decide TODAY to lose weight and look your best!

Samia khoury Dietitian
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Make your Chapati bread in 5 minutes!

हाय सब लोग   (Hi everyone in Indian :)

This Indian tradition is more than easy and super fast! It is very tasty, I use it as a replacement of tortilla bread when I make shrimp, chicken or meat fajita along with some guacamole sauce!

In a bowl:

Add 1 cup of whole wheat flour (I recommend it because it has fiber + vitamins but you can use white flour if you prefer). You will get 3-4 breads.

+ little salt 1/4 tsp

+ 1 tsp of canola oil

+ add warm water a little at a time until your dough is soft and not sticky

Now you will pull off pieces of dough to form 4 small dough balls and roll out the dough. Don't forget to dust each ball with little flour before you roll them out.

Put one at a time in the skillet for 2 minutes. Turn the bread in circles with ur hand, then change the side, and it's ready !!!

Enjoy!!!

Samia Khoury Dietitian
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Guacamole Mexican Sauce! Delicious and Healthy!

Hola todos!!

Mexican guacamole famous sauce made of avocado is one of my favourites!!

It's so easy to do, so fast, so healthy and so delicious! You can use it to spread it in your kids sandwiches with chicken or meat, or when you have people over you can serve them with some shrimps or chicken slices or meat slices, and top with some mozzarela light shredded! Just be careful if you are watching your weight, don't have more than 1 full tablespoon of guacamole.

so here it goes: In a bowl, add 1 or 2 o3 smashed avocados (good for the heart) depending how many people you're feeding, add some lemon juice (antioxydant) on it (like 1/2 of one lemon) just so the avocado doesn't become black. Add 1 big tomato (antioxidant) cut in small pieces, 1/2 small onion (regulates sugar levels), little salt, and some cayenne pepper if you like it spicy (boosts metabolism).

Some people especially Mexicans add green bell pepper cut small (very rich in vitamin C), 1 teaspoon of coriander (fiber), sometimes garlic (anti-inflammatory)...But even if you chose to do it as simple as I said above it's more than delicious.

Cover and keep 3 hours in the fridge before you consume it so the tastes get well together!
Simply enjoy with your family and friends!

Samia Khoury Dietitian
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Airline charges passengers by weight!!!

Hey guys !! Thumbs up for Samoa Air! This sounds a great motivation for people to lose weight because as the famous quote says: "the region of the body that hurts more is the pocket! ;) But in my opinion I think it's better to charge per excess weight, like every kilo above the ideal weight could be charged 5 $ so it's fair for everybody, what do you think?

CALGARY- A South Pacific airline has come up with a controversial new way of selling tickets, that’s giving travellers extra incentive to get into shape before their vacation.

Samoa Air is now charging passengers by weight, through a program they call Air‘fair’. To book, passengers choose their flight, and enter the estimated weight of themselves combined with their baggage. Before getting on board, passengers and their luggage are weighed again to ensure to correct price.

Airfare is then calculated at a price of anywhere between $1 and $4.16 per kilogram, varying on the route.

Samoa Air is the first commercial airline to ever charge passengers by weight. More than 80 per cent of Samoa’s residents over age 15 are considered overweight, making it one of the world’s most obese countries.
The airline flies domestically, and between Tonga and the Cook Islands.

Article by: http://globalnews.ca/news/448010/priced-by-the-pound-airline-charges-passengers-by-weigh/

Samia khoury Dietitian
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Goji Berries: The Asian fruit that boosts metabolism and helps in weight loss!

The news of the moment in the nutrition world after the famous CHIA seeds is the orange berry called Goji berry. According to studies published in the NCBI (National Centre for Biotechnology Information) the goji berry is able to stimulate metabolism and improve performance during exercise, contributing to weight loss.

According to the study, volunteers who consumed 120 ml of the fruit juice for 15 days had a higher performance during physical activity and were less tired and stressed, which contributed to weight loss. They also showed improvement in gastrointestinal function, improved the quality of sleep and the ability to concentrate.

If you buy dried goji berries, you need to consume about 15 grams every day to get all its benefits

What is also amazing about it is that 1 tablespoon of fruit contains a concentration of vitamin C 50 times higher than that found in 1 orange. It also has significant amounts of B vitamins and other antioxidants

Enjoy! ;)

Samia Khoury Dietitian
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Tips to sleep better!

Hola !!
Are you having bad night sleeps? Here are some tips to help you out!

  1-  Avoid coffee, black tea or products containing caffeine such as cola drinks after 5 pm;
  2-  Before going to bed, try to eat light meals and make the last meal 3-4 hours prior to sleep ;
  3-  Teas like chamomile help in the relaxation process;
  4-  Do not drink alcohol close to bedtime;
  5-  Avoid eating spicy foods, fatty sauces and strong seasonings at night;
  6-  Eat moderate amounts of carbohydrates (toast, bread, pasta...) associated with a glass of milk and a small banana, as they contain tryptophan, an amino acid responsible for the production of serotonin, the hormone of well-being and relaxation, helping to induce sleep;
  7- Smoking not only damages health, but also your sleep;
  8- Exercise during the day helps overall health and even to sleep better at night; Avoid exercising in the hours preceding sleep

Sweet dreams ;)

Samia Khoury Dietitian
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Child Food Acceptance!

Parents!! This is very important!!

Studies show that for a child to dislike something he or she must have experienced the food at least 10 times in different ways because sometimes the way of preparing the food changes the acceptance of the child! To recognize that the child does not like carrots, for example, requires that parents provide the carrot in ten different ways. A grated carrot doesn't taste like cooked carrots, and so on. You can offer carrot cake, mashed carrot, carrot soufflé and other variations before giving up!

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Wine: 1 glass a day prevents the development of Osteoporosis!

Hey everyone!! Hope all is well!
I have good news today!

Not only red wine is known to protect our heart from cardiovascular diseases but also, according to researchers at Oregon State University, those who drink wine moderately and frequently are less likely to develop osteoporosis (bone loss followed by bone fracture). I think that's great!

The American study found that among the volunteer women who usually drank one or two glasses of wine daily, the bones became more fragile when they stopped consuming the drink for two weeks. The most surprising thing happened when the volunteers started to drink wine as often as before: in less than a day their bones were strong again, with density rates like before.

It is very interesting and practical but let's be wise: drinking wine daily and forgeting other important recommendations do not guarantee strong bones - for men or women. You need to maintain a healthy lifestyle that includes exercise and a balanced diet rich in calcium (found in white beans, dairy, nuts and  dark green vegetables like broccoli and spinach, sesame seeds) and vitamin D (salmon, sardines , tuna, egg yolk, fortified yogurt and milk are major sources).

Samia Khoury Dietitian
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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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Yummy !! Light, Healthy and Tasty Banana Cake!

Hey guys, check this yummy cake for the family and friends to enjoy and it's super fast to prepare!!!

So you will need:

- 4 eggs 
- 6 small bananas cut in round slices
- 1/2 tea cup of canola oil
- 1/2 tea cup of skimmed milk
- 1 tea cup of whole wheat flour
- 1 tea cup of oat
- 1 cup of brown sugar
- Cinnamon 
- 1 tablespoon of yeast

Follow these simple steps to prepare:

1- Blend all the ingredient together but with just 1 banana.
2- put oil and flour in the cake pan so the cake doesn' t stick, and pour the blender mix inside
3- put the rest of the banana slices all over the cake and pour some cinnamon on them
4- put the cake in a pre-heated oven at 180 degrees for 50 minutes

You can replace the slices of banana by dark chocolate depending on your taste preference!
Enjoy!!

Samia Khoury Dietitian
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Source: http://tudogostoso.uol.com.br/receita/128-bolo-integral-de-banana.html

Gaspacho! Spanish, delicious, refreshing and helps lower blood pressure! Check out the recipe here!

Hey guys!!

I love the famous Spanish gaspacho cold soup to eat as an entree before the main meal or even as an afternoon snack on hot days, and because of its healthy ingredients like the carotenoids of the tomato, the flavonoids of the garlic, the potassium of the cucumber and more, gaspacho aids in lowering blood pressure thus it's good for your heart! Too many reasons to consume it, I hope you will like!

You will need:

- 1 Tomato
- 1 cucumber
- 1/4 red bell pepper
- 1/4 green bell pepper
- 1/4 yellow bell pepper
- 1 garlic clove
- 2 onions
- salt, vinegar and oil to taste ( just to stay on the health side don't put too much salt and oil)

Remove the skin from the tomato and the cucumber, cut them small as well as the bell peppers. Put them in the blender, add the garlic, the onions, the vinegar, the oil and the salt. Mix them until they are like a paste. Add water in small quantities until it becomes a soup.

Serve it cold! Enjoy!

Samia Khoury Dietitian Online Diet Consultations available wherever you live!

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The 6 colors diet!

Hi everyone!! Happy Easter !!

Now this is very important for our weight and health, studies show that if we include 1 source of each of the 6 colors at each of our 3 meals per day our health will be improved considerably, preventing diseases such as heart disease, diabetes and cancer. And if we avoid sweets and fried foods, drink plenty of water and exercise, this eating habit will do a great favor to our body and weight! Don't forget to include 1 protein source such as meat, chicken, fish or eggs at 1 of the 3 meals!

So what are the 6 color groups?

1- white
2- Red
3- Yellow/Orange
4- Green
5- Black/Purple
6- Brown

1- The white color indicates the presence of flavin, which favors cell renewal and protects the immune system. Legumes and vegetables tend to have white calcium and phosphorus minerals essential for the formation and maintenance of teeth and elasticity of the muscles

White food sources are onion, garlic, potato, raddish, cauliflower, mushrooms, palmito, white beans, banana, apple, pear, raddish...

2- The red color foods are rich in lycopene having a powerful antioxidant effect that, among other benefits, help in preventing cancer and stress.

Red food sources are tomato, red bell peppers, beets, watermelon, caqui, goiava, strawberries, cherries, nectarine, raspberries, pomegranate...

3- The yellow color or orange tone comes from beta-carotene or pro-vitamin A, essential for maintaining tissue and hair. Beta carotene is also beneficial to improve night vision and acts in the metabolism of fats. Yellow foods are usually rich in vitamin C, which participates in the synthesis of collagen and is a powerful antioxidant

Yellow food sources are pineapple, mango, passion fruit, melon, pumpkin, apricot, oranges, papaya, yellow bell peppers, corn...

4- The green color contains chlorophyll, that sort of detoxifies your arteries improving blood circulation, the green color is also rich in luteine which improves vision

Green food sources are lettuce, cabbage, spinach, roquette, broccoli, lentils, parsley, coriander, basil, chicory, ocra, green beans, avocado, zucchinis, green bell peppers, kiwi, lemon, cucumber...

5- The black or purple color foods are rich in anthocyanin which is a very powerful antioxidant and is very beneficial for good heart and arteries condition. The pigment is also linked to the presence of vitamin B1. Lack of vitamin B1 can lead to loss of appetite and even anorexia

Black/Purple food sources are eggplants,  artichokes, plums, black beans, figues, grapes, purple cabbage...

6- The brown color are fiber rich foods which regulate bowel function and the intestines, preventing diseases like constipation, cholesterol, diabetes and cancer. Oil seeds, included in this group are excellent sources of the mineral selenium and vitamin E and help prevent fatigue.

Brown color food sources are grains and seeds such as wheat, bulghur, almonds, walnuts, flaxseeds, brazil nuts, etc... 

Now a diet consultation will help you determine the quantity of food you need to eat according to your age, gender, height, weight, health situation and lifestyle to reach your weight loss goal, maintain it and have a healthy body!

Samia Khoury Dietitian Online Diet Consultations available wherever you live!

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