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Christmas Season!

Merry Christmas everyone! 

It's Christmas, and we all want to celebrate and forget about diet and healthy eating!

But "this week" can simply be a disaster if you don't watch your food and drinks.

What to eat, what not to eat, what to eat in moderation, what to decrease and what not to worry about?

1- Watch your drinks: Be careful about the alcohol consumption. 4 or more glasses of alcohol in one night is counted as too much.

One glass of red wine is excellent for your heart, it increases HDL and decreases LDL due to its high content of "Resveratrol" .

But one glass has 120 calories.. So healthy doesn't mean that you can overdrink it.

2 glasses of red wine, 3 times a week are considered okay.

2- Buy less food for the celebration, and don’t let this occasion turns into an excuse for a whole month of bingeing. Don't ever go to a supermarket if you feel hungry, that's very important.

3- What are you really eating?

Read the rest of this entry »

Leftovers That Can Poison You If Reheated

It's so common among many people to reheat food leftovers in order to be enjoyed at a later time. This can be somehow safe for some food but there are some specific food items that you need to avoid reheating as they may act as "pure poison" for you and your family. Different food have different nutritional values, but the ones that turn into a potential health risk when reheated must be avoided no matter how great are their nutritional values.


That's a high-risk food that shouldn't be eaten again since it becomes toxic when heated at high temperature, and result in problems with your digestive tract. However, if you have a meal that you are reheating and contains egg as one of the many ingredients, it is absolutely fine. All you need to do is to refrain yourself from reheating boiled eggs or scrambled eggs.


This is a vegetable item that contains many good nutritional values and is mostly used for soups or side dishes. However, when you are reheating the soup, make sure you don't heat it more than once, since the Nitrate content of the celery can be a problem for your health if heated for the second time. Keep in mind that any good nutritional vegetable item that comes around the family of celery or carrots can turn into toxic substances if put into the microwave on a continuous basis.

Mushrooms: Read the rest of this entry »

5 Food you have to Stop Eating!

Although marketed as "healthy" or at least "not dangerous", those food are terrible for your weight and health. The choices below are made with ingredients that do nothing for the body, other than simply adding fat.

1- Juices:

Fruit juice is nothing more than sugar water and because there's nothing else for the body to absorb, the sugar goes straight to the bloodstream, leading to a rise in glucose level which triggers more hunger. Real fruits are healthier because of the fiber and it's more advisable to have it specially for people with high triglycerides levels and diabetics.

2- Fried food:

French fries, onions rings, chicken nuggets, escaloppes, hotdogs etc... All those fall into this category. Because you are ingesting a lot of unhealthy fat, you increase the chances of suffering from high cholesterol and high blood pressure, as Trans fat blocks your arteries on the long run. As an alternative, use the spray oil that says zero fat, zero cholesterol or go for the grilled options.

3- Creamy salad dressings:

Companies love adding sugar to creamy salad dressings. They also load them with unhealthy fat. This means creamy dressings typically end up having more calories than the entire salad itself. To switch, start asking for oil-based dressings and vinaigrettes, those usually don’t have added sugar and are made with healthier fats.

4- White Bread: Read the rest of this entry »

The Ketogenic Diet

We all wish to lose those extra kilos and fat in a drastic way, so we tend to follow different types of diets, diets that will eventually have an expiry date.

But the results are fabulous to even care about the date, lack of vitamins and energy or even health conditions.

Here I'm gonna  highlight the Ketogenic diet, or "keto-diet", as Im getting asked a lot about it, the diet that became a trend among people looking for quick and dramatic weight loss.

So the ketogenic diet is a special high-fat, low-carbs diet, that was first used to treat kids with epilespy.

Eating keto is actually getting about 75% of calories from fat, 20% from proteins, and <5% from carbs, so it's a powerful way to lower your body fat and sharpen your brain. So what you can eat is meat, eggs and dairy, cheese, oils (even coconut oil), nuts and seeds, avocado, green leaves, whipped cream, full fat mayo,  berries. And regarding the drinks, only diet sodas and unsweetened tea and coffee are allowed.

It's quite close to the "Atkins diet" with the only difference is that Atkins needs a slowly increase in carbs until you reach the right amount for you, while the Keto doesn't have an increase in carbs period.

First let's understand the Ketosis concept:

Ketosis happens either when carbohydrate intake is very low, such as the ketogenic diet, or when you haven't eaten for a long time.. So the body and brain use ketones for fuel instead of carbs, and that's how the fat loss process happens. So fat is the primary source of energy instead of Glucose. Ketone bodies will eventually make you eat less, this is where the total daily calorie intake becomes less.

Your body needs almost a few days to adapt to this ketosis phase, and a set of symptoms may occur during the inital stages like headache, fatigue, nausea, indigestion, poor sleep, bad breath and muscle cramps (coz reduction in water weight highly occurs). So to minimize those side effects you should drink plenty of water, increase your sodium intake and avoid intense exercises.

How healthy is this diet? Read the rest of this entry »

CLA Pills.. Should you take it?

CLA Pills have been one of the most popular weight loss supplements in the world, and some believe that it can also have other health benefits, like decreasing cholesterol and blood sugar levels..

So basically people are taking those pills for them to lose fat especially around their waist, to boost their energy and to increase their muscle mass.

CLA (short for “Conjugated Linoleic Acid”) is a fatty acid that belongs to the fat Group.. More precisely it's an Omega-6 fatty acid, found naturally in meat (most importantly lamb, goat and sheep ) and dairy products..

Usually, when we say Trans- Fat, we directly link it to high blood cholesterol level and unhealhy oil, but CLA is a Trans- fat, a unique one, found in many healthy foods...

Fine, so everything I said so far is great!

However... Read the rest of this entry »

Smart options for your Suhour

Since one should last throughout the entire next day, Suhoor should be consistent and chosen in a smart way.

Most people choose their Suhoour to be a heavy and consistent meal, but that's a wrong concept.

You need to avoid sodium at Suhoor as salt makes you feel thirsty the next day, so your dish should be refreshing, low in sodium and high in potassium.

You need to avoid easily digested food which will make you feel more hungry the next day.

Fresh seasonal vegetables and fruits, dates and other dried fruits should always be present on the table. Fatouche, taboule and cucumber yogurt are the best salad options to eat at night, as they are consistent and refreshing.

Besides that, you can take a plate of boiled rice with some yogurt, it is fulfilling because of the carbs in it, makes you stay full for a longer period of time, without feeling thirsty.

You can take a grilled chicken breast or grilled shrimps as well, but avoid red meat, and seafood (fish, salmon, sardine and tuna) at night as these are rich in sodium and make you directly feel thirsty the next day.

Another option is to have a multi- cereal sandwhich with labne or white cheese. Carbs and protein are the best combination for a consistent dinner.Plus fiber is very important at night to avoid constipation, common problem during Ramadan.

You can also choose a baked potato with some labne or a low- fat white sodium cheese.

Food to Avoid: Read the rest of this entry »

Simple Facts that you should know

1- Many people are used to take their coffee and milk or their tea and milk in the morning, but the absorbtion of calcium in the milk will be minimal due to this combination! tannine in teas and caffeine in coffees will decrease the benefits we are taking from milk (absorption of calcium), so the best way to do that, try to separate the milk from coffee and tea..

2- Vitamin D is an important component in milk besides calcium..but vitD is a fat soluble vitamin so it only dissolves in fat, that means we can't find it in fat- free products unless this product is fortified with this vitamin.. Low-fat milk is recommended especially for teenagers, pregnant, lactating women, as well as in the  post- menauposal stage.

3- A lot of us suffer from anemia or iron deficiency, iron intake from  food is the first and natural solution to this problem, but i am sure that a lot of you are having the wrong combination when eating iron- rich foods.  Iron absorbtion can be duplicated only if we mix vitamin c ( ascorbic acid) to it. for example, take a plate of cooked lentils with lemon sauce cabbage salad, or a red meat steak with sweet potato, or handful of nuts with 1 glass of orange juice.

4-  Athletes may dehydrate themselves to look more muscular, this is an unhealthy and wrong habit. On  the contrary, these specific people need more water than others, because of the electrolytes and fluids they are losing in sweat. less than 5% of body water causes a drop of 30 % of physical performance and endurance.

5- We have heard the myth that extra proteins builds muscles. In fact the only way to increase muscle mass is through exercise and work out. Extra protein doesn't give you extra muscles. Studies indicate that extra amount of excess protein may be unhealthy, specially for people with liver and kidney problems. The recommended daily intake varies with weight, age and physical activity. Athletes should ask a dietitian before abusing the usage of protein shakes !

6Vitamin C is the number one vitamin that can be lost easily when heated. So be careful and try to take the vegetables and fruits raw most of the times to maximise Vitaminc C benefits.

Oil Consumption

Olive oil has a big place in our diet for a good reason. But there are a number of other good healthy oils  that can enhance your health and your culinary creations. You just need to know how and when to use it.

These good fats are called monounsaturated fatty acids (MUFA)

Special oils have to be used for cooking and others have to be used as raw.

Here are 5 great picks, and the safest and tastiest ways to use it: 

1-    Coconut oil:

Health benefits:

Contains Lauric acid and Capric acid, which have anti-microbial properties, so this oil supports the immune system.

Best uses:

Used as an alternative to butter, margarine in medium-heat baking.

2-    Olive oil:

Health benefits:

Have the highest percentage of heart-healthy fat of any oil. Its antioxidants provide anti-cancer benefits.

Best uses:

Used for dipping, used in salad dressings and for sauces recipes.

3-    Walnut oil: Read the rest of this entry »

Eating fruits directly after meals.. How healthy is that?

There is a lot of debate regarding this topic..

From a health perspective eating fruits after meals is great for your inside body, specially for diabetic people or people with high blood cholesterol level.

Why is that?

Due to their high fiber content, eating fruits directly after lunch or dinner has the ability to decrease fat absorption and regulate insulin levels.

As a dietitian I personally advise my clients to eat their fruits between lunch and dinner,  just to slightly increase their metabolism and prevent any hunger feeling later on.

But I advise a diabetic person to eat an apple (for example) directly after lunch because it helps a lot in controlling blood sugar level.

So, it all depends on the medical case of the person.

People with heartburn or ulcer should also be aware about that point.. They should get a space time between their meals and eat every 2 to 3 hours small and simple meals.

Apple, orange, strawberry, peach and kiwi are the best fruits to consume after  lunch or dinner as they are fully rich in fiber and considered low- glycemic food, so they aid in the digestion process  and prevent constipation problems.

According to Timothy S. Harlan M.D. of Ask Dr. Gourmet, eating fruits at any time, including after a meal is a wise choice. If you are trying to lose weight or just maintain a healthy weight, the time at which you consume this low-calorie food doesn't really matter.

Food substitutions


As I always say, food quality and quantity are both important to lower our body fat percentage.

This is an easy chart for you to know that you can still eat some of your favorite food, but with less fat and calories.

It can also be very useful after your holidays.

Instead of:


1-    Whole milk:

Use: Low-fat or Skim milk

2-    Heavy cream:

Use: 1 cup skim milk + 1/3 cup of vegetable oil, blended  


3-    Cheddar & Swiss cheeses:

Use: Reduced fat versions, yellow cheeses that say 25% reduced fat, or concentrate on white cheese.

4-    Cream cheese:

Use: Light cream cheese, cottage cheese, fat-free spreadable cheeses, labneh

5-    mayonnaise: Read the rest of this entry »

6 Healthy Food That Can Actually Make You Gain Weight

Even if it's healthy, it doesn't mean it will actually make you lose weight.. We all try to pay attention to the types of food we eat to control our body fat and prevent medical conditons, but at the end you should be aware of the portions you are eating..

Here are a few examples of the main healthy food we choose when trying to control our weight:

1- Nuts:

It's true that nuts contain a lot of omega oils, the good fatty acids needed for a healthy brain functioning. But nuts are also high in calories, so they can easily add a few inches to your belly if you don't watch your quatity.. 1 small handful a day is enough for your health.



2- Avocados:

Avocados are loaded with good fat indeed, but unfortunately, one avocado has about 250 calories, and some people  drink it too! So just add it to you salads, one a day is enough!  Many trainers recommend consuming  it too as they are rich in omega-3 which improves performence..But they are packed with calories and will lead to weight gain if you aren’t exercising enough.



3-Olive oil: Read the rest of this entry »

Obesity and Testosterone levels

Could those extra kilos be accelerating the decline in you testosterone?

Testosterone, is the main male sex hormone.

Testosterone is responsible for development of male characteristics such as body and facial hair, muscle growth and strength, and a deep voice.  Normal levels of testosterone also influence the production of sperm and promote sexual function.

Extra kilos, specially around your mid-section or belly, may be responsible for accelerating the gradual loss of testosterone.

As men age, they tend to see a decline in testosterone of 1 percent every year over the age of 40.

And it is these drops that are linked to a lot of problems including fatigue, mood changes, low sex drive and loss of muscle strength.

A cycle of weight gain that is hard to get rid of is another big problem as well.

Obese men are 3 times more likely to have low testosterone than those at a healthy weight.

So, if you are between 35 and 40 plus, and you find that losing weight is not as easy as before, check with your doctor about your testosterone levels.

Your primary care physician can check your testosterone levels with a simple blood test and treat you if you have low levels.

If you are still young, be careful of the extra weight. Exercise regularly, watch your eating habits and your alcohol consumption.

It is the extra kilos accumulated in your belly that indicate the low levels of testosterone.

Spread on Toast!

Who can just eat a plain toast for breakfast or dinner even if on diet?

 Of course not me not either you I guess!

I usually dress up my toast with some kind of spread taking into consideration the  quantity and the quality I am using.

Which spreads you use? How much? These are important questions to see how many calories and how nutritious your food might be. 


1-    Cream cheese:

You might think of cream cheese as a good daily dairy serving for your breakfast. Did you know that cream cheese contains much more fat than calcium? If you like it, go for the light one instead.

1 tablespoon: Regular: 50 calories, 5 g of fat, 12 mg of calcium

                      Light:      30 calories, 3 g of fat, 12 mg of calcium

2- Labne:

I love Labne in the morning with some zaatar, lettuce and olives! It's a good option to start your day with, while getting the vitamin D and Calcium dose :)

1 Tablespoon of Labne low-fat: : 90 calories


3-    Nutella: Read the rest of this entry »

Can your Multivitamin help you Lose Weight?

There’s still no magic pill for weight loss, but taking a multivitamin might be the secret to a slimmer YOU! 

In a new study of more than 80 obese women in China, those who took a multivitamin once a day while continuing to eat their  normal diets, lost in average about  1.5kg over 6 months. And those who took a placebo lost nothing.

The findings reported in February 2010 in the International Journal of Obesity, linked vitamins and minerals to weight loss.

But scientists don’t know yet which vitamins and minerals exactly have the biggest influence over appetite and weight control.

What is know is that:

- Calcium seems to help: Clinical trials have shown that consuming 1200 milligrams of calcium daily can boost weight loss by up to 60 %, most probably because it binds to fat in the gastrointestinal tract, which reduces absorption of fat in the body. This  works best for people who are not  getting enough of  this mineral.

- Vitamin D deficiency contributes to weight plateau, and taking injections or pills of that vitamin boost your weight loss!

vitamin D v/s Weight loss

Other nutrients are also beneficial.

Women In the previous Chinese study who took multivitamins also lost weight. This explains that when your body is low in vitamins and minerals, your appetite increases, making you eat more to replenish the nutrients you are missing.

That’s why taking a daily multivitamin supplement will keep your appetite under control!



Now honestly, the best way to get these nutrients is surely from food directly. But when dieters cut back on calories, they are more likely to miss some important nutritional requirements.


Always ask a dietitian before taking any multivitamin. Toxicity can also be harmful.

Healthiest & Best snacks You Can Munch On!

As you know by now, it is important to eat 3 small meals and have snacks in between during the whole day, and the whole idea is to increase your total metabolism, so that your body can burn more.

But what kind of snacks  should you eat in between?

I personally love to munch on some good and healthy snacks but this doesn't mean that I don't munch sometimes and specifically during the weekends on some deserts I like!

I will give you some healthy snacks options  that I love to eat between my meals, depending on what I feel like having everyday!

1- Bananas:

This fruit is known as a good source of potassium, and is so rich in vitamin B6 for only 80 calories!

It has 4 grams of fiber, and is full of carbohydrate which is the main source of energy.

2- Bran muffin:

1 small muffin has 3 grams of fiber and makes  you feel satisfied, plus it is a sweet!

1 small bran muffin has almost 90 calories, which is perfect as a snack!

3- Carrots:

One medium carrot meets your daily Vitamin A recommendation, which is needed for a better vision as well as for a  healthier skin.

4- Rice & milk pudding:

I love this one! and specifically if it was cold!

It is perfect to have it in the afternoon, so refreshing for only 120 calories!

Try  to make it at home by using skim milk :)

5- Fruit yogurt:

I  love this one too! And I love the strawberry flavor!

Fruit yogurt provides  all the vitamins and the calcium needed for better bones health.

The zero fat one gives you the sweet buzz for only 45 calories!!


6- Strawberries and sweeteners: Read the rest of this entry »

Japanese Cuisine

I 'm one of the Japanese food lovers! Light, fresh and tasty!


Do you know that Japanese people have less fat and look younger compared to others.

What's behind this??

Home food lovers:

People in Japan are home food lovers. They have their grilled fish, miso soup, steamed rice, fresh veggies, seafood and fruits as desserts. The daily doses of omega-3 fatty acid are already consumed.. So no wonder why they live longer!

They consume food fresh on season:

They choose food according to their season as the food turns out to be in its best quality by its environment. Supermarkets in Japan are full of freshness and up-to-date food. And that helps in obtaining optimal levels of wellness and health, free of preservatives, which means less diseases.

They eat a small portion of everything:

Rather than having a big meal or big portions, Japanese people go for varieties of food but in small portions, having a bit of everything in their meals. They eat their bites very slowly which makes them easily digest their food, preventing bloating and having a flat belly.

The food is lightly cooked: Read the rest of this entry »

Al Rifai Nuts! Go Healthy During Ramadan!

I've already talked about nuts and specifically about Al Rifai nuts varieties! I like a lot how they always talk about the vitamin, antioxidants and fiber present in all their products!


During the month of Ramadan, it is no doubt important to boost your energy by eating those Light Mix and Energy Mix nuts! They are nutrient dense, and packed with  a lot of vitamins and minerals such as potassium, phosphorus, magnesium, copper, Vitamin B12 and B6. All these minerals are needed for our body functions such as regulating body's fluid balance (which is needed after the long hours of fasting), build bones and teeth, repair body's cells and metabolic process!


The Energy mix nuts!!  Read the rest of this entry »

Are you a soft Drink Addict?

A few days ago, some university students called me for their final  project:

They wanted to talk about the side effects of soft drinks, even the diet ones, why are they addictive, and do they really cause cancer?

And I have noticed that a lot of young people especially at universities are addictive to these kind of drinks. Unfortunately they do substitute water for this.

Here are all the facts!!

1-  Soft drinks are one of the main reasons for obesity. The weight gain is directly related to the amount of calories the person takes in. With every single can, people add many extra calories to their body weight, specially from sugar, and extra sugar is direclt converted to body fat.
2- Soft drinks can cause diabetes. With every can of soft drink, people add large amount of sugar to their body. Getting addictive to soft drinks  leads to ineffective insulin production from the pancreas which leads to high blood sugar level in the body. That might lead to pancreatic cancer.
3- Soft drinks increase the risk of tooth decay. The acidic content of soft drinks can dissolve the tooth enamel and make them weaker. Avoid taking soft drinks before sleeping to prevent tooth decay!

4- Soft drinks that contain sodium cause bloating and water retention:  Water retention blocks your weight, so in order to get rid of that extra water, you need to drink a lot of water, so DO NOT substitute water for that!


5- Soft drinks are high in caffeine content: Caffeine increases heart beats, causes irritability, tension, and other side effects. Soft drinks also increase blood pressure, due to their content of sodium bicarbonate and sodium benzoate.

Caffeine is addictive, that what makes people addictive to soft drinks!

6- Soft drinks can also lead to osteoporosis (bone loss). This is because the phosphoric acid in the soda causes calcium in your bloodstream to be excreted  through urine. Your bones will consequently lack calcium which leads to osteoporosis.

What about diet ones?? Read the rest of this entry »

Can certain vegetables affect our tanning color?

Our tanning color differ from one person to another! Some people get tanned directly from the first exposure to the sun while others can stay for hours with no results!

According to recent scientific research, eating vegetables on a daily basis, particularly tomatoes and carrots, can give the skin a glow and a sexy tan!

Scientists say: "It is the carotenoid in fruits and veggies that provide a natural and darker color to our skin". Carotenoids are stored in fat, under the skin and they are secreted through the skin to create the golden color we desire.

Carotenoids, with their antioxidant qualities, are also successful at decreasing the harmful compounds which are the result of our stressful lifestyles. They participate in increasing  our immune and reproductive sysytem.

For a healthy and  natural golden color, Dr Stephen recommends a daily minimum intake of five portions of vegetables.

He encourages to increase the portions of  tomatoes, carrots, sweet potato, kale, broccoli, spinach, red peppers, pumpkin, green leafy vegetables, broccoli and peas.


Eating foods rich in carotenoid is the healthiest way to enhance your skin color without any side effects.

The result will be not only improved skin colour but a general improvement in health overall due to the superactive antioxidants these  vegetables provide :)

Give it a try! You’ve got nothing to lose, except  a few extra pounds from filling up on low-calorie veggies! ;)

I Love Berries!

Berries may be red, black or blue, depending on their species.

All types of berries are nutritious and low in calories! One cup contains only 83 calories!

Cranberries and blueberries contain a substance that may prevent bladder infections.

Eating a diet rich in blackberries, blueberries, raspberries, cranberries and strawberries can strongly reduce your risk of several types of cancer due to their high number of phytochemicals and flavonoids.

Blueberries and raspberries also contain lutein, which is important for healthy vision.

Blueberry!  One of a kind! ;)

The blueberry is still prized for its antioxidant health benefits and as a laxative! It is also rich in iron!

"In one investigation published in the Journal of Neuroscience, Dr. James Joseph and his colleagues at ARS found that rats fed an extract of blueberries, strawberries and spinach daily showed improvements in short-term memory. But it was only the blueberry extract that improved balance and coordination." Researchers at the USDA Human Nutrition Center (HNRCA) have ranked blueberries on the top of all berries concerning their antioxidant activity when compared to 40 other fresh fruits and vegetables. They contain powerful phytochemicals, such as anthocyanin, which is the pigment that gives blueberries their color.

How to serve Berries!! Here are some ideas! ;)

  • Add some thin strawberry  slices to a bowl of whole grain cereal or to muesli
  • Sprinkle blueberries or strawberries on your salad, to become more colorful and healthier!
  • Add some raspberries to your frozen yogurt
  • Mix some frozen berries with bananas together with a low-fat milk for a delicious smoothie

Berries, whether they’re blueberries, blackberries, strawberries, raspberries or cranberries, are super-foods and are always on my "Must To Eat" list! :D

Whose mixing Seafood with Dairy?

I hear that a lot people don't like to mix fish and dairy products (such as yogurt) together as it can be poisoning and can lead to some allergies!

But Is that true??

Maybe it's not that tasty to mix it  together, but if that was harmful, maybe more than half the population would be dead! right??

Actually that combination doesn't cause food poisoning but it can only lead to some digestive problems.

In other words, some food, if mixed improperly in the digestive system, will cause distress.

- A seafood combination is fine if no other food groups are eaten at the same time, apart from salads. Any fish meal is ideal with salads or cooked vegetables.

- Yogurt is best eaten alone or with a simple addition of apple, apricot or peach.

What's the concept?? Eat fish and yogurt at separate meals.  Why??

Protein food require a highly acidic environment for digestion while carbohydrates and fats require a more alkaline medium.

So fish  and yogurt  need 2 different environments for digestion, and so produce a medium where both food won’t be well digested and that's the cause of all sorts of digestive stress, including gas, heartburn, cramps, bloating, constipation, and so on...

Keep the meals simple and you will have a better digestion.

Egg White or Egg Yolk??

Happy Easter!

You must have seen people removing the egg yolk from the egg and only having the egg whites! This is because egg yolk is high in fat and cholesterol.

But eggs are considered a  healthy food to have!

And egg yolks do provide their own health benefits, so they shouldn't be eliminated entirely from your eating habits ( 3 times per week), but you can enjoy your favorite eggs more frequently by eating more egg whites than whole eggs.
Egg whites are fat-free, cholesterol-free and a great source of protein which is easily absorbed and digested by the body. And this is why bodybuilders tend to have them as a part of their diets!
One large egg  white (by U.S. standards) has 4.7 grams of protein and 62 milligrams of sodium. It contains about 20 calories.

4 Simple Tricks to eat less!!

Trick yourself into Eating healthier and less!!!  

1- Drink water before your meals:

That's my number one advice!! I always tell my clients to have 2 glasses of water before every meal and especially in the morning before breakfast! Drinking water makes us lose the body water retention, increases our metabolism and makes us eat less if we drink it before meals!

2- Eat 5 small portions a day: When we eat small simple and healthy meals frequently, that means every 2 to 3 hours, we burn more calories, we feel satisfied and we eat less on the next meal!! ;)

3- Brush your teeth right after  you finish eating: That's also a useful trick!! Use the menthe toothpaste flavor! Menthe has the property to cut your appetite and gives you the  feeling of freshness and satiety! Try it!

4- Choose small plates: When eating in a small plate, you end up eating less!! It's like ordering a kid's meal!

Use those tricks!! You won't notice you're hungry!! but you will notice your belly is shrinking!! :D

Eat Fruits Everyday! Why?

I love Fruits! I eat at least a different kind everyday! And hey! You need to consider that too ;)

1- Hydration:

Whether it was soft or crunchy, fruits consist mostly of water, keeping us hydrated. When being well hydrated, chances of cramps and migraines will be minimal :)

2- A Healthy Body:

All kinds of fruits have the ability to cure serious problems, promote a healthy immune system due to their high Vitamins content.. Vary your fruits intake to benefit from all the different vitamins.

3-High in Fiber:

Fruits are very high in fiber, so are a healthy part of a balanced diet. Food high in fiber help us avoid certain illnesses such as high blood pressure, cholesterol and diabetes.. Fruits can also prevent constipation and bloating :)

4- Brain Food:

When it comes to brain food, fruits keep us healthy by promoting a better memory...

Eat More Fruits! ;)





Fight Bloating!

Bloating is a major problem that we are facing due to abdominal problems, excessive food or even some food allergies..

Bloating and gas gas are usually tied to what and how you eat or drink.. We know already that fizzy drinks should be cut and eating slowly is a must.. But here are a few simple changes that nay help.

1- Papaya:

We won't find it all the time in the refrigerator, but it is readily available in just about every supermarket. Not everyone has given papaya a try yet, but it has a sweet taste, and its texture is similar to cantaloupe. What’s great about papaya is the enzymes it contains can aid digestion, and reduce bloating.

2- Yogurt:

A digestive aid, as it is so rich in probiotics,“friendly” bacteria that can really improve digestion, and may even help ease other digestive problems like irritable bowel syndrome (IBS). Drinking yogurt before bed time does a great job!

3- Bananas:

Potassium is the banana’s secret weapon when it comes to fighting bloat since it helps the body maintain normal sodium levels. Excess sodium is one of the primary causes of fluid retention that often causes bloating.

4- Peanut Butter:

Peanut butter has niacin, which is beneficial for the digestive process, and improved digestion means that the probability of bloating is reduced. If you’re one of those people that loves peanut butter, 2 Tbsp. a day should do the trick ;)

5- Watermelon: Read the rest of this entry »

Easter Fasting!

Easter is right around the corner!

Western Christianity and Eastern Orthodox Christianity date of Lent continues for almost 50 days.

 Fasting  differs from one to another!

Some people fast on something they like, others fast from 12 am to 12 pm, while others fast on both of them!

Mainly Committed Christians refrain from all dairy products, meat, fish, alcohol and a few other prescribed food items for the entire period. With the exception of a few days on which fish is allowed in one’s diet.

Although this diet is totally healthy, it can be so hard and may lack some important vitamins and minerals, such as Vitamins B12, B6, Calcium, Vitamin D, Zinc, Magnesium.

The fasting before Easter makes your body weak and in a need of vitamins and minerals.You could revitalize your body with a diet that consists of greens and veggies like, rocca radishes, tomatoes,carrots, red peppers and cucumbers. They have a lot of vitamins and minerals.

- Milk can be substituted by Soya milk which comes from the Soy beans! Read the rest of this entry »

Guess What!?

Did You Know that...

A- Eating 3 to 5  bananas a day prevents high blood pressure problems! And for people who have already  high blood pressure, this intake will minimize it to the max, due to its high potassium content  and its very low sodium content.

Sodium is the salt that is usually present in food, it can be added or there naturally... Substituting sodium by potassium is the key to prevent hypertension!

B- Mixing lemon juice with 1 garlic clove and 1 teaspoon of olive oil in a glass of water is considered an excellent drink to have in the morning before breakfast! It cleans your liver which is the most important organ responsible for the whole body metabolism!

Do it once every 6 months :)

C- Eating one medium carrot a day ( 3 baby carrots) provides 4 times the vitamin A that our body needs! So by having this small food portion, you  make sure that  you're getting this essential vitamin needed for a healthy skin, hair and to prevent acne problems!

Also, you can find this Vitamin in spinach, sweet potato and watermelon...

D- Extra salt means osteoporosis!! Yes!! We all think that extra salt causes only hypertension, but this extra salt  goes into our bones and  when our body gets rid of salt, some of the calcium goes with it which can cause osteoporosis!!

So the normal intake of salt must not exceed 2400 mg of sodium ( 1 teaspoon), knowing that one medium slice of yellow cheese contains 300 mg of sodium and 2 tablespoons of canned tomato sauce contain 730 mg of sodium!

E- Strawberry is one of the top fruits known in  treating heart problems! And this is because it contains powerful antioxidants besides the soluble fiber that helps in decreasing cholesterol levels and offers better and normal blood flow to the brain!

It's always interesting to learn something new!! Isn' it?? ;)

PMS Bloating and Water Retention

Almost all girls know about this word but maybe not all of them know what does it mean exactly!

PMS refers to the term Premenstrual Syndrome which is somehow a warning of an approaching period because of some physical or psychological changes (sometimes both) in the days before the period begins.

Symptoms vary from one girl to another! Symptoms can be very severe and unbearable! :)

The main psychological changes that affect most of the girls are:

  • Mood swings (most common!!!)
  • Losing your temper easily.
  • Loss of confidence.
  • Crying for no particular reason.
  • Poor concentration.
  • Tiredness

Physical changes are also tiring!! The main ones are:

  • Breast tenderness.
  • Abdominal swelling or bloating.
  • Weight gain.
  • Headaches  or migraine

Just to note that during the PMS period, girls can gain from 1 to 4 kg depending on the actual weight. Weight loss can't occur during all the menstrual period! So Girls relax! Weight gain can be only due to some water retention!

During the PMS cycle, your metabolism increases and that makes you crave more food, especially sweets and chocolate!

What causes all these sudden changes!!!

The causes are still unclear! But that must be linked to the fluctuating levels of female hormones experienced after ovulation which cause the main physical changes.

Psychological changes can possibly be caused by low level of a certain chemical in their brain called serotonin, which causes irritability and mood swings.

WATCH YOUR FOOD!! Read the rest of this entry »

Kastana Time!

It's winter time and Christmas time! :D
Chestnuts are one of my favorite winter treats. It reminds me of Christmas and celebration time and family gatherings.
A lot of people ask me how fattening Chestnuts might be (known also by Kastana)
Good news for everyone!
 Chestnuts are relatively low in calories compared to other seeds and nuts, which are high in calories, protein, and fat!
One handful of chestnuts or about 30 grams (4 pieces) contain 80 calories mostly form carbs
It is a sodium- free food, rich in folate, high in dietary fiber and has no cholesterol or trans fat.


Kastanas are a good source of dietary fiber (they provide 8 grams per 100 g which is a high content!) A fiber diet helps lowering blood cholesterol levels by limiting excess cholesterol absorption in the intestines.

Chestnuts contain unsaturated fatty acids and are part of the Mediterranean Diet which is rich in dietary-fiber, healthy fatty acids and antioxidants.. This diet prevents coronary artery diseases and strokes by favoring healthy blood lipid profile.

Chestnuts are rich in folates, which is a quite unique feature for nuts and seeds. Adequate consumption of food rich in folates during the pre conception period prevents neural tube defects in the fetus. So Kastana are excellent for pregnant women!:)

MORE! Read the rest of this entry »

6 Cheap And Healthy Protein Sources

Every cell in our body is made of protein, a major part of the skin, muscles, organs, and glands. You actually need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development during childhood, adolescence, and pregnancy.

I personally don't eat red meat, which is a high quality protein source.. I do eat chicken and fish.. But I try as much  as I can to compensate for the loss of the high quality proteins by eating other protein sources, important too.  

Everyone needs proteins in their daily diet plan , and more specifically vegetarian people, so here is a list of the most common and healthy protein sources! And guess what! It's cheap, everyone can have it!

1- Peanut Butter:

 The peanut contains a healthy amount of plant protein higher than any other legume or nut. You can surely guarantee enough protein intake to make your muscle grow faster. A daily tablespoon intake is recommended!



2- Greek Yogurt: Read the rest of this entry »

Popcorn Time!

That's my favorite snack. And all my friends know me as a popcorn addict! :)

What's better than eating a box of popcorn while watching a movie??

Compared to other snack food, popcorn is low in calories, healthy and nutritious.

It doesn’t contain any preservatives unlike most of the other food nowadays.

CALORIES: Read the rest of this entry »

Parents are children's role models

One of my clients asked me:

I would do anything to ensure my young children don't suffer from obesity like I have. However, I don't know what is the right thing to do when it comes to exercise.

Can you help me and give me some tips?


Active parents are more likely to have active children, so you are the key figure here.

Children tend to do as you do rather than as you say. So the best example you can set is to get involved in different activities and let them see you are enjoying it!

Create a supportive environment and show them the attitude you have towards exercise. For example replace the negative thoughts into positive ones like:

Negative thought: Oh shit! the elevator is not working, we have to use the stairs!

Positive thoughts: Great! We can take the stairs now!


Remember that how children experience exercise at an early ages, influences their involvement as adults.

Key tips: Read the rest of this entry »

White or Brown Rice!

We all know that brown rice is healthier than the white rice! But do you know the difference??

Actually The nutritional differences between brown rice and white rice are not as dramatic as many people think!

Personally I'm not picky regarding that, I eat white rice most of the time...

White rice is converted to brown rice by removing the bran and the germ as well as fiber, vitamins and minerals from the brown. That's why most of the white rice is enriched with the missing vitamins.

Both have about the same number of calories (around 200 calories for a 1 cup of cooked rice). Both brown and white rice are a good source of thiamin and niacin. As said before, white rice is often enriched with the most important missing vitamins and minerals such as iron, folate and B vitamins, although brown rice rarely is not!

Brown rice on the other hand, has more magnesium and selenium. But the biggest difference is that brown rice has more fiber! It has 4 grams per cup while white rice has just 1 gram of fiber per cup.

People with chronic constipation can surely start eating brown rice that solve their problem!

Brown rice can also be a great option for diabetic people as it has a lower glycemic index than the white rice. Glycemic index food are slowly absorbed in the bloodstream and therefore won't increase your blood sugar level.

Brown rice should also be consumed to lower high blood cholesterol levels as it contains the bran oil which has cholesterol-lowering benefits.

NUTRITIONAL FACTS: Read the rest of this entry »

What Happens When You Stop Eating Bread?

If you’re thinking of losing a couple of kilos by dropping your intake of carbohydrates, then you might need to reconsider it. Here are 6 things that happen when you stop eating carbohydrates:

1- You lose water mass: I know you all get excited to start a zero carb diet and see your weight dropping on the scale. Well don’t be too excited because you didn’t lose the fat, you only lost the water inside your body. Actually you start using the stored glycogen which is formed by carbohydrates.

2- Fatigue: When you cut down on carbs, that results in tiredness, weakness, insomnia, dizziness and nausea. This happens because the brain’s main source of energy is carbohydrate, so when you cut down on that, the glycogen stored gets low or depleted which results in lack of energy..And did you know whole grains (carbs) are a great source of vitamin B, iron, magnesium, which are critical in maintaining energy levels?

3- Sugar Cravings: As said previously, when glycogen stored gets low, our body gets weak.. But aslo more sugar cravings will start to happen.. So intake of fiber-rich whole grains, can prevent blood-sugar levels from fluctuating and so preventing cravings..

4- Your risk of cardiovascular diseases goes up: A diet rich in high fiber food, vegetables, fresh fruits and whole grains can lower your risk of heart disease, stroke, obesity, and type 2 diabetes and improves blood-cholesterol levels. So imagine when cutting that off completey and replacing it by high protein food!

5- Constipation: High fiber food are the first remedy for our colon health.. Those food prevent constipation and help maintaing a healthy digestive system.. A diet high in proteins, will be fiber- free.. SO....??

6- Mood Swings: I know we are all moody! lol.. But Carbs, no matter if they are whole grain or refined, increase the brain’s levels of the feel-good neurotransmitter "Serotonin". High serotonine levels make us feel happy and relaxed!


A balanced, varied and healthy diet has always been the best!




What To Consider: Sodium In Water

You all know that sodium, that refers to salt, doesn't have calories, but it actually retains water in your body..

Water retention causes flatulence, belly fat and constipation..

And for those who don't know: Drinking a lot of water flushes the toxins out of our body, including extra water.

So in other terms, to remove the water, you need to drink a lot of water..

I am sure that a lot of you don't read the sodium content of the water! You need to start looking at that.. All minerals are important too of course, but the sodium content should not be above 4 mg/L..

Water should be smooth, light and tasteless! :) High sodium even in water will not give you the full benefits of the water itself (higher metabolism, colon cleansing, better skin or preventing dehydration)  



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