But a lot of us are afraid of the word "mayonnaise" as it is known as a fattening and a non healthy kind of food

Can a low-fat Mayonnaise be a good substitution?!?

First let's look at the original mayonnaise:

What is Mayonnaise?

Mayonnaise, also known as mayo, is not made with milk! It  is an emulsion of vegetable oil and egg yolk and can be flavored with vinegar, mustard or lemon juice and salt.  its comes from animal sources and is very high in fat and calories. It raises blood cholesterol!

 Mainly we have 2 different types of Mayo?

 
1-  Regular mayo: About 100 calories and 11 grams of fat per tablespoon. Commercial mayonnaise is  typically 70-80% fat.

2- Light or reduced calorie mayo: About 40 to 50 calories and 4 – 5 grams of fat per tablespoon.

What is  mayonnaise reduced in fat?

  "Low fat" mayonnaise contains starches, cellulose gel, or other ingredients to imitate the texture of real mayonnaise.  It is ususally made using only egg whites and no egg yolks, with the oil used being the soybean oil (natural plant source). If seasoned with salt, pepper, mustard, lemon juice, vinegar and a little paprika, for example, the taste is similar to the traditionnal mayonnaise  

Mayo is a fatty condiment that should be eaten occasionally! The light version can be a good substitution for people with high blood cholesterol, but intake should also be occasionally! 

 Both  have less than 1 g of protein, between 1 and 3.5 g of carbs and about 1 g of sugar.

Ketchup and mustard can surely be the best substitutes

http://eatlikemira.com/2011/09/12/ketchup-mustard-or-mayonnaise/

The subject covered was flatulence and bloating.. I got live food samples for people to get more what I mean.

You know when you see food in front of you, you get a better image of the subject covered!

Here is the video! Enjoy it!

causes and treatement of flatulence

Equia slogan: "For a balanced life"

I tried the Soya kaak from Equia. So I thought of talking about it here!

Soy has many health benefits!

- It is efficient for our bones health, so it prevents loss of calcium from the bones.

-Studies have shown that soy has an estrogen-like effect control, that's why it relieves menopausal flashes and menstrual pains.  

-Soy reduces cholesterol and prevents plaque buildups in the arteries, so it is a cure for heart diseases.

-Soy is efficient to prevent many types of cancer, especially breast cancer!

- Soy is high in proteins and so is recommended for bodybuilders and for those who are on a high protein diet!

Personally I loved the taste of those kaak, it has these grounded anise which I love! It just adds a better flavor and aroma!

It is cholesterol- free, trans- fat free, salt- free and with no sugar added!

Every piece of soya kaak has 40 calories, so fulfilling and so tasty!

A kidney stone is a solid piece of material that forms in a kidney out of substances in the urine.

But not all kidney stones are alike! You can have a calcium stone, struvite stone, uric acid stone and cystine stone.

The most common one is calcium oxalate stone!

Most kidney stones pass out of the body without help from a doctor.

A proper diet and certain food should be included. A specific diet depends on the kind of stone you have!

Our concern now is the cranberry juice!

Cranberry fruit is no doubt super healthy!

http://eatlikemira.com/2010/05/06/cramberries/

Cranberry juice was used to promote urinary tract infections for generations!

"It is one of the best cure to pass a kidney stone!" someone told me that!

Maybe it was a coincidence, right??
THE FACTS...

Cranberry juice contains oxalates, and it has been associated with a higher risk of calcium oxalate stones.

 Cranberry juice has properties that may increase the risk for both calcium oxalate and uric acid stones.

A new research supports  cranberry juice's use for urinary tract infections, but it is not advised for those who have tendency to have kidney stones, especially the calcium oxalte stone, the most common kind of stone!

WHY??

Cranberry juice contains calcium and vitamin C, which is converted to oxalate in the body, whih explains the increase of calcium oxalate in the urine

However it reduces the presence of a substance called struvite in the urine, so it protects against struvite stones. which is a rare kind of stone.

So if you're going to turn to juice for kidney stone relief,  cranberry juice shouldn't be the choice.

It only relieves bladder and urinary tract infections

We need to know what to eat and how to live in a healthy way, so to prevent bad situations.

(That was the subject I discussed on NTV a few days back. I will upload it as soon as it is released)

Just to tell  you that every human being has already cancer cells but in the sleepy stage. And it is how we live, what we eat that we can increase the alert of these cells to active ones. Genes and heredity factors also play a role!

First of all and to start with, we need to stay away of any source of saturated fat and fried foods, and to choose a variety of natural foods. 

- Broccoli:One of the best vegetables! It contains high levels of vit C, that increases our immune system. Plus it is rich in Isoflavones which are antioxidants that protect against breast cancer, and ovary cancer!

Broccoli also contains high levels of chromium. It regulates blood insulin levels.

Broccoli is heat resistant, that means it doesn't lose any of these benefits even if exposed to high temperatures

- Sweet potatoes:As we said before, these are not potatoes! They decrease blood sugar levels, unlike potatoes. Plus sweet potatoes are known to fight colon cancer, coz they are rich in fiber which also fights constipation problems:)

- Red Vinegar & Red wine:The darker the red color, the better! They contain high levels of Resveratrol, an antioxidant known to prevent all kinds of cancer, especially leukemia!

- Artichoke:Important for liver diseases and kidneys inflammation. Also known to prevent breast cancer and leukemia!

- Pomegranate: Great to beat Prostate cancer, and men infertility problems!

- All kinds of tea:Teas contain catechins, which are very important to prevent  all kinds of cancer!

- Soy products:Studies have shown that all food containing soya, were best for women and they showed zero chance for breast cancer, when compared to women who did not take any.

- Beetroot:It contains Betacyanin, which is great against colon cancer, and because it has high fiber content.

- Tomato and tomato sauce:In my opinion, tomato is  the second best kind of vegetables, right after broccoli.

It contains Vit C, Vit A, and potassium which is able to decrease high blood pressure. Tomato is excellent for urinary infections, and can fight against liver cancer!

The famous antioxidant in tomato is called " Lycopene"! And this lycopene is responsible for tomatoes red color!

Tomatoes should be the number one food for guys! Lycopene is also famous to prevent prostate cancer and to treat infertility problems!

The more processed is the tomato, the more lycopene it contains and the more benefits we get!

So men! Eat tomato in the processed way like tomato sauce, ketchup, tomato puree rather than in the  raw form!

And finally people! Don't forget to exercise!

Eating healthy with regular exercise can slash a cancer victim's risk of dying, according to scientists.

They found that walking briskly for half an hour and eating five portions of fruit and vegetables a day halved the chances of dying from the disease, even if a woman was obese.

BEAT CANCER!

This is a  new, healthy and special sugar.

I introduced it recently to my clinic and I am advising all my clients to use it, regardless their conditions  :)

What special about it??

Besides being free from Aspartame, which is extremely healthy, free- cal sugar can be used by pregnant and lactating women.

http://eatlikemira.com/2010/05/22/all-you-need-to-know-about-pregnancy/

And this is what I will focus on here:

There is a lot of concern about diet and nutrition during pregnancy. The major concern is the use of artificial sweeteners!

Table sugar contains what is called “empty calories”, that means it offers no vitamins or minerals but they offer extra calories to our diet.

However women with gestational diabetes (that occur only in pregnancy) or insulin resistance, need to limit their intake of sugar intake.

What artificial sweeteners are considered safe during pregnancy:

Sugar alcohol like Sorbitol, Xylitol, Isomalt, Mannitol. However Sugar Alcohol are not sugars and they have calories which can be converted to fat!

Stevia: This a new and common sweetener that is frequently used in soft drinks and juices. FDA approved on Stevia as safe during pregnancy. It has been given the GRAS ( generally approved as safe) rating by the FDA.

http://eatlikemira.com/2011/03/03/steviaa-zero-calorie-natural-sweetener/

Aspartame: Found in soft drinks, gelatin, desserts, puddings, chewing gums, dairy products and other food and drugs. According to the Food and drug  Administration, FDA, Aspartame  consumption should be limited during pregnancy and lactation to a moderate level.

Sucralose: This is a non- caloric sweetener that is made from sugar, Sucralose has been approved for use in baked goods, baking mixes, non-alcoholic beverages, chewing gums, coffee and tea products, fruit juices, sweet sauces, topping and syrups.

In addition to that, Sucralose has no effect on blood sugar and offers no calories at all. It is considered safe to consume during pregnancy and lactation by The FDA.

Free – Cal sweetener is made of Sucralose, which is broken down by the body and therefore is not absorbed in the body and offers zero calories.

Plus Sucralose is highly heat stable allowing it to be used in many recipes, with no after taste! 

Sucralose has been accepted by different national and international food safety regulatory bodies, including the U.S Food and Drug Administration, FDA, Joint Food and Agriculture Organization, World Health Organization Expert Committee on Food Additives, The Europeans Union’s Scientific Committee on Food, Health Protection Branch of Health and Welfare Canada.

Sucralose is one of the 2 artificial sweeteners ranked as safe, the other one is Neotame.

The bulk of Sucralsoe ingested is not absorbed by the GI tract and so is directly excreted by the feces, while 11 to 27 percent only is absorbed but directly removed from the blood stream by the kidneys and eliminated in the urine.

According to the Canadian Diabetes Association, the amount of Sucralose that can be consumed on a daily basis over a person’s lifetime without any adverse effects is 9 mg/kg/day.

References:

1-      Merck Index, 11 th Edition, 8854

2-      All about Sucralose. Calorie Control Council.

3-      Direct Addition to Food for Human Consumption, Sucralose. Fedreal Register: 21 CFR Prt 172, Docket No

4-      U.S Food and Drug Administartion, http: //www.fda.gov/

Canned tuna in water or canned tuna in oil?? Which one do you you think is healthier??

Maybe you're gonna say "Tuna in oil" since it is packed with all the good fats, v/s tuna in water which might lack some important omega-3 fatty acids!

Let's start by saying that tuna in general is a great and cheap meal to eat twice a week to stay safe from aging problems and chronic diseases! 

It is very rich in protein, with no carbohydrates and a lot of minerals like selenium, magnesium and potassium, the B vitamins niacin, B1 and B6,  and most important, the beneficial Omega-3 essential fatty acids!

It also increases our immune function, elevates LDL cholesterol, alters blood lipids. Moreover, fish oil naturally contains high levels of the two essential vitamins, A and D.

Canning tuna is not that bad as well!! It is an effective way of  preservation. 

If the food's overall quality is high, it is best in all forms, whether it was canned, frozen, or fresh.

BUT...

 When you drain the oil from an oil-packed tuna, some of its Omega-3 fatty acids also go down the drain!! But since oil and water don't mix, water-packed tuna won't lose any of its Omega-3s

So I always advice you to take the canned tuna in water as it is healthier,  less in total fat but super rich in omega-3 fatty acids!

Per 1 cup of serving:

Light tuna in oil: 289 calories and 108 calories from fat.

Light tuna in water: 179 calories and 11.5 calories from fat.

Atkins products vary from sweets, cereals, milkshakes and other tasty & low- carbs foods.

You can check Atkins website here: http://www.atkins.com/Products/Product-Overview.aspx

And this is what I tried yesterday! I was craving for a sweet  taste, so I got the chocolate oatmeal fiber bar!

It's from the "Day Break" Category, that means it is perfect as a snack, especially before any workout!

The bar has only 6 grams of protein, 1 gram of sugar and only 7 grams of net carbs!

It contains in total 130 calories, 10 grams of fiber, and only 5 grams of fat!

The general symptoms:

Anxiety, bloating, Bronchitis, chronic fatigue syndrome, constipation, depression, diarrhea, gastritis, insomnia, malabsorption, migraine, water retention, weight control problems and itchy skin problems.

The food detective  test can give you results in just 40 minutes!

It is safe and accurate and will give your reaction to 59 kinds of food!

This test is available at Eat Like Mira clinic!

You can be suffering from food intolerance!

 Test yourself and find out!

The Food Guide Pyramid is an outline of what to eat everyday based on the Dietary Guidelines.

http://eatlikemira.com/2010/01/10/food-guide-pyramid/

But now we can say: Goodbye pyramid. Hello, plate!!

The USDA, the agency in charge of nutrition, has switched to a new symbol: a colorful, nice, easy to understand plate, called My Plate, with almost the same messages:

- Eat a variety of healthy food!

- Increase the portion of some food and decrease other kinds of food!

The Pyramid had six divisions which represent the 6 food groups, with the emphasis of a low consumption of oils and sweets.

The plate is divided into 4 groups: the vegetables, the fruits, the grains and the protein, with another separate group to be consumed while eating, dairy product (milk or yogurt).

My plate also encourages to eat more vegetables than fruits, as well as more protein intake from vegetable sources (grains) rather than animal sources.

My plate is also focusing on organising our plate when choosing our meal. It aims to discourage super-big portions, which causes weight gain!

Coconut is known as the Tree of Life!

Coconut is one of those food that seem to fluctuate between the 'good food' and 'bad food' list, and if you're confused about this, no worries! Coz even the experts are!!

Both the American Heart Association and the National Heart Foundation recommend avoiding the use of coconut oil for cooking, as it is high in saturated fat and increase blood cholesterol! And that's how the confusion about coconut fruit came up!

FACTS!

HOWEVER!!

Coconut water is naturally:

- Low in carbs

- 99 % fat-free!

- low in sugars

- High in potassium, magnesium and chlorides

Opposite to the fruit, coconut water is a natural and nutritious drink that  prevents the formation of atherosclerosis!!

Coconut fruit (not its water) is generally considered a food that should be enjoyed in moderation, especially if you are trying to lose or maintain your weight

Yesterday I had this light Fantasia Chips!

They say it is 40 % less in fat.

That doesn't mean that it is not fried but the fat content was reduced from 10 grams to 6 grams per serving.

The ingredients:

Potato Flour, potato starch, vegetable oil, Wheat starch, Corn starch, salt, sugar, and flavour enhancer.

The whole bag contains 130 calories with 0 mg of cholesterol!

If you want to consider the food exchange list, the whole bag is counted as 1 exchange carbohydrates and 1 exchange of fat.

It is the Original Fantasia Light, My favorite

It's winter time! So what's better than cheese & wine dinners?!

Cheese is a wonderful source of protein, calcium and phosphorus, but it's also a major source of saturated fat!!

Many cheeses are naturally lower in fat than others. These include low-fat mozzarella, cottage cheese, parmesan and feta cheese.

Cheddar, halloumi, Brie, camembert and swiss cheeses have higher fat content if not consumed in their reduced fat form.

Note that reduced-fat cheeses have about 6 grams of fat, with 4 grams of saturated fat.

What about goat cheese???

A lot of people love it but have question marks regarding how fattening is that kind of cheese!

Well the good news is that :

When compared to cow milk products like cream cheese, goat cheese is lower in fat, calories and cholesterol. It also provides more calcium and fewer carbohydrates than cream cheese. Even though goat cheese has less fat and calories, it has a rich and creamy flavor.

Another good thing is that most lactose intolerants who can’t have cow milk will be able to digest goat milk. Fat Particles in goat milk are 1/3 the size of the fat particle in cow milk

Treat yourself with some cheeses but be smart while choosing healthy kinds.

Remember Moderation is the key!

Coffee mate has no protein at all and is NOT considered a milk product!

Coffee-mate offers no calcium or vitamins, as you'd get from dairy products.

Coffe mate is lactose-free! And so can be used by people with lactose intolerance

Personally I prefere to have my nescaffe with some low-fat milk! I think it is more tasty and healthy! 

But for people who can't tolerate dairy products, coffee mate can be a smart option! But go for the light version as it gives you only 26 calories and less than 1 gram of fat per serving ( 2 teaspoons).

Be careful!!

 

Although Coffee mate is zero Trans Fat, it contains hydrogenated palm oil and so can raise your blood cholesterol.

Always go for the light version!

I love artichoke!

Artichokes like many other vegetables are rich in antioxidants, which prevent cancer diseases in general, but leukemia and breast  cancer specifically.

 Artichokes are also known to raise good cholesterol (HDL) and lower bad cholesterol (LDL).

But besides being rich in antioxidants, artichokes offer 3 unique benefits which I'd like to focus on!!

1- Treatment for liver diseases:

Dueto cynarin (antioxidant in the pulp of artichoke)  and another antioxidant, silymarin, artichokes  have always been used as a treatment for liver diseases!

Studies have found they may even regenerate liver tissue.

Hangover Treatment!

 
Thanks to their positive effects on the liver, many people believe in artichokes as a hangover treatment!

High in Fiber!

One large artichoke contains a quarter of the recommended daily intake of fiber (25 grams /day). A medium artichoke has more fiber than a cup of prunes!

1 whole cooked artichoke (medium size) has almost:

65 calories and 0.1 grams of fat.

1 cooked artichoke heart has almost:

19 calories, 0.1 grams of fat.

Artichoke is one of the healthiest foods! Include it in your diet!!

He asked me to talk about it here, so Mr X that's for you!

Well for something that sweet and tasty, I guess honey health benefits may be placed on the top!

1- Rich in antioxidants:

Honey contains powerful antioxidants, that neutralize free radicals in our body and thus protecting us from aging and from many medical diseases.

A 2004 study conducted by the University of California concluded that honey contains as many antioxidants as spinach, apples, oranges or strawberries.

2- Good for diabetic people:

Honey contains glucose and fructose sugars, and it contains more calories than table sugar. But According to Dr. David Baer of the USDA Agriculture Research Service, our body tolerates honey better compared to table sugar. Eating honey is better for people with diabetic conditions as it is less likely to cause blood sugar spike.

3- It beautifies our skin:

Honey is a natural treat to our skin! It has antibacterial and anti fungal agents that help disinfect and speed the healing process in wounds, scrapes and burns!

4- Improves sport performance and increases libido:

Studies at the University of Memphis Exercise and Sports Nutrition Laboratory found that honey may be one of the most effective forms of carbohydrate to eat just prior to exercise.

It gives energy and endurance, increases performance and decreases fatigue!

5- Honey can be a cure for insomenia!!

According to Michael McInnes of the Royal Pharmaceutical Society, eating a tablespoon or two of honey at bedtime can improve sleep quality.

Consume one teaspoon of natural honey before sleeping!

 One teaspoon of honey contains 22 calories!

6- It cures night cough:

A 2007 study by a Penn State College of Medicine research team found that honey consumption before bedtime was more effective for curing cough and sleep difficulty than any other medications!

Manuka honey is a premium medical honey found only In New Zealand region. It has been discovered as a unique type of honey that can treat health conditions even the severe ones like ulcers, acid reflux, eczema, gastritis (infection in the stomach), acne and throat problems.

http://eatlikemira.com/2010/01/26/manuka-honey/

That's not all!! 

HONEY, is a perfect treat for happiness! When your mood goes down and you feel depressed, the best thing to do is to have one tablespoon of honey. It will boost up endorphine, hormone located in the human brain, known as the hormone of happiness!!

Sure we can!

That what I did yesterday. I felt really hungry and couldn't find healthy restaurant nearby. I stopped by burger King and ordered their chicken salad

Actually they call it chicken Caesar salad but I didn't see anything related to that. So I personally called it "chicken salad"! looll

Its ingredients:

Lettuce, corn, tomatoes, cucumber, grilled chicken: 120 calories

The sauce: Creamy Caesar dressing: 149 calories

(I put half of it)

My total salad intake: 195 calories!

Then I was looking at the water bottle to see what it was as it is the first time I taste it.

It was the HAMIDIYE water, from Turkey.

It is a very smooth water with only 1.1 mg of sodium, and PH: 7.2

A PH under 7.0 means the liquid is more acidic, while a PH over 7.0 is more Alkaline. The PH of a liquid can change due to different environmental variables, most importantly light and temperature.

Maintaining a pure neutral water PH ( PH 7) is an important factor to maintain a normal body PH.

WHY??

Your level is in a healthy range between 6.0 to 7.5.

Unfortunately we can't find this water in Coops , you can try it when u go to Naranj

But what about brown sugar??

I always notice that many people try to replace white sugar by the brown one as they believe that it is healthier and lower in calories.

What's the truth behind that? 

In reality, brown sugar is most often ordinary table sugar that is turned brown by the reintroduction of molasses. Normally, molasses is separated and removed when sugar is created from sugarcane plants.

Bad news right??

 Brown sugar, also called “raw sugar”  is  sugar that has not been fully refined. It contains from 3.5% molasses (light brown sugar) to 6.5% molasses (dark brown sugar). 

According to the United States Department of Agriculture, brown sugar contains about 17 kilocalories per teaspoon, compared with 16 kilocalories per teaspoon for white sugar.

While brown rice and brown bread are essential to decrease high blood sugar, brown sugar has no effect on diabetic people!

http://eatlikemira.com/2010/05/29/glycemic-index-for-diabetics/

Sucrose  raises blood sugar levels, so don't distinguish between white, brown or raw sugar, because all cause the same response

I want through this post  to clarify the point of all  juices, especially the KDD Pineapple juice!

Juices in general are loaded with sugar and eventually loaded with CALORIES!!

One glass of juice is considered as 2 exchanges of fruits, and so have a minimum of 120 calories!

http://eatlikemira.com/2010/02/17/exchange-food-list/

A lot of my clients ask me: Even the pineapple juice??

Unfortunately YES!!

Pineapples have a powerful enzyme called Bromelain, which makes our body burn more fat!

Instead consuming pineapple slices  rich in fiber, give us more satiety will less calories!

KDD Pineapple pack has: 135 calories and 20 grams of sugar!

Imagine this is equivalent to 6 pineapple slices! Which I definitely prefere

How to burn maximum fat during cardio?

The weight loss and the super fat loss training technique is called interval training!!

This  is when your heart rate is brought  up and then back down, giving you a higher calorie usage, and thus maximum fat loss!

The Interval work is mostly used because it allows the trainee to perform well at a higher intensity during less running time.

Example of how to do it: First start by a warm up at a low speed, then start to run by increasing the speed. After that, decrease again the speed and increase the incline button. After that, press the decline button then run back at higher speed... and so on for 45 minutes.

How often does this exercise recommended??

Usually doing the interval cardio workout 3 times a week is quite enough.

I do it: Monday, Thursday and Saturday

Watch that!!

Lose Weight Fast on A Treadmill!

Treadmill Interval Training

Cardio interval workout is excellent to lose your love handles!!

http://eatlikemira.com/2011/09/08/lose-your-love-handles/

All fruits are freshly eating after cultivation! These are mainly the tropical fruits!

Mangoes, pineapples, bananas, and of course coconuts!

The last fruit is everywhere! They even make their alcohol from it! It's called the coconut arak! (so strong though!)

Coconut is a tropical fruit  rich in protein and its water is good for kidney and urinary bladder problems!

It kills bacteria that cause ulcers, throat infections and urinary tract infections. It also Improves calcium and magnesium absorption so it improves the development of strong bones and teeth.

Besides these healthy fruits, this country is also known in making their own cinnamon sticks, toothpicks and cinnamon powder! They do that directly from their own cinnamon tree!

Although there are four main varieties of cinnamon, but Ceylon cinnamon and Cassia cinnamon are the most popular there!

They believe that these specific cinnamon are used for colds, flatulence, nausea, diarrhea, and painful menstrual periods. They improve energy and blood circulation.

They also gave me the cinnamon oil, and told me to put some on my nose and my throat whenever I have a cold! Interestingggg!!!

Before I travel there, My friends told me to get a lot of teas, as Sri Lanka is known by that! Actually tea is the most famous hot drink there! Green, red or white tea! All are organic!

Tea contains polyphenol compounds, particularly catechins,which are antioxidants with  high biological activities that prevent cancer, gastritis (stomach inflammation), diabetes, high blood pressure and high blood cholesterol level!

Seafood are also fresh!! All what I was having for dinner was mainly octopus, crabs, shrimps and fish! All grilled with very little spicy sauce!

I am not a fan of curry and hot spicy food so I didn't try their rice or other curry dishes

Besides all their fresh and organic foods, distilled water there is also very low in sodium!! 

I felt super healthy and light for the whole trip!!

This article is mainly addressed to parents. They need to encourage their kids to do healthy choices by choosing their favorite foods, by incorporating their kids into more activities, and many other tips which can benefit all all parents!

Below are the nutritional tips in both Arabic and English versions! 

October/ November newsletter.

My nutritional article in Kidzee nursery

We all know that in menopause, women stop menstruating, marking the end of her reproductive period. It is accompanied by hot flashes, sweating, headache, fatigue, mood swings, changes in libido, and weight gain due to a decrease in body metabolism.

But not all women are aware about what to eat or about which  vitamins  and minerals are essential during the menopausal period!

- Avoid hot flashes triggers: Caffeine,  spices and alcohol  make hot flashes worse. That's why try decaf coffee, reduce hot pepper while cooking  and cut back on alcohol to see if hot flashes improve.

- Eat more fiber: A diet rich in fiber is necessary for a healthy digestive system function, especially during this period. It keeps your heart healthy. Choose 100% whole grain breads and cereals and make sure to eat at least five servings of fruits and vegetables each day. These are filled with important vitamins, minerals and antioxidants that keep you healthy and young!

- Watch your calcium and vit. D intake: Calcium and Vit. D are the key minerals during menopause to keep your bones healthy, and prevent osteoporosis.

Consume 2 to 3 servings of low-fat dairy products daily (zero fat dairy products do not contain Vitamin D) . Toss your salads with low-fat cheeses or yogurt. Consume up to 3 eggs per week, as well as more dark leafy vegetables which  are also a good source of calcium.

More Vitamin E: Studies have proved that Vit. E  is excellent for reducing hot flushes in menopausal women.That's why get plenty of this Vitamin from a healthy diet when you eat nuts,  seeds, olives, avocados, olive oil or canola oil.

- Omega 3’s– The Omega 3  regulate our hormones. It is also good for our heart, brain and eye health. During menopause, women should increase their intake of seafood, nuts, seeds, raw almonds and walnuts!

- Excess body fat also plays an important role. Being overweight or obese has been shown to increase your hot flashes.

Make sure to decrease the bad saturated fat intake, and replace it by the good unsaturated fat, which eventually will be rich in Vitamin E!

Go for olive or canola oil, nuts and raw almonds! choose your dairy products to be low in fat, choose lean grilled protein choices. Reduce the simple sugar intake like ice creams, juices or cakes, and substitute it for dry fruits, frozen yogurt, low-fat hot chocolate drinks.

Regular exercise and keeping the body well hydrated also seem to have a positive effect in reducing hot flashes.

I firmly believe that the first step in treating reproductive and hormonal problems is good nutrition. However some natural vitamins and minerals nutritional supplements might help as well. (consult your dietitian or personal doctor)

Eat Right To Look and Feel Your Best!

The first option that comes to my mind is surely Pinkberry!! I used to make fun of the queue that I used to see when it first opened, but no wonder  Pinkberry has now more than 4 branches all over Kuwait!

And the special thing about it is that they rotate seasonal offerings several times a year!!

For those who don't know what is it, Pinkberry is a zero/low- fat frozen yogurt shop with different flavors. You choose the flavor that you want with your favorite toppings.

Toppings offer a perfect taste and texture combination!

My favorite mix! 3 flavors!

 A mix of the original, pomegranate and passion fruit flavors, topped with some berries and raw walnuts!!

All yogurt are "non-fat, sugar-free and zero cholesterol!

It is a fulfilling healthy snack, as it is rich in calcium (found in yogurt), antioxidants (found in berries), and omega-3 (found in raw walnuts).

It tastes less like ice cream and more like yogurt:)

I took the medium size. It had almost 250 calories.  

Check their website for more products info! http://www.pinkberry.com/

Usually going up the stairs, doing spinning classes or just the oudoor cycling can be very good for your hips.

Plus I have incorpotated 2 videos that may help as well

Both exercises can be done at home.

The first one is a very easy workout: Each move should be done 12 times, for 4 series.

Top Hip Exercises!

For more advanced people, start doing these 7 moves in different series!

Pilates Hips and Thighs Workout

And again, As I always say, exercising alone is not enough, a healthy eating lifestyle MUST BE ADAPTED

They need nutrients that can help them maintain muscle mass, prevent prostate cancer, strengthen immune system and much more.

So guys!! Below is a list of the main super foods to start improving your  health:

- Lean Red Meat: Lean cuts of beef are packed with protein with only a little more fat than chicken breast. Red meat is also one of the best sources of leucine, an amino acid that helps build muscle.

- Avocado:  It is considered a "good fat" food. It decreases levels of total cholesterol and "bad" cholesterol (LDL). Olive oil and nuts also contain good fats.

- Salmon: This is another excellent source of healthy fat!  It contains a special type, the "Omega-3 fatty acids", which protects against heart diseases, some cancers, and arthritis.

- Ginger:It has an anti-inflammatory property.Research proves that eating ginger regularly may help reduce the pain of exercise-related muscle injuries. It aids in digestion and reduce migraine.

- Banana: This fruit is very rich in Potassium, important in muscle contractions and bone health. Getting enough potassium may be important to reduce sodium, and thus to lower blood pressure.

- Tomatoes: They are rich in lycopene, a potent antioxidant that may protect against some cancers. Some research suggests that men who eat tomato sauce regularly are less likely to get prostate cancer. So Adding tomato sauces to your meals can be super nutritious guys!

- Orange vegetables: Orange vegetables are an excellent source of beta-carotene, lutein, and vitamin C. Those nutrients also play a role in lowering a prostate cancer!

Best orange vegetables: Red peppers, carrots, pumpkins and sweet potatoes.

- Whole eggs: A whole egg provides lutein, protein, and iron! Even though the yolk is a source of cholesterol, it has more than  half the protein and most of the flavor! If a certain food  is rich in cholesterol, that doesn't mean that it will  increase your blood cholesterol level.

3 whole eggs per week are recommended.

- High Fiber cereals: Fiber helps keep your digestive system running smoothly, and that will help you while performing. It also protects your heart! Start to add some muesli to your favorite cereals, or go for a high fiber cereal choice  

- Shellfish like oysters, crabs, mussels and prawns: They are rich in zinc, which is critically important for the heart, muscles, and reproductive system. Research has linked zinc deficiency to poor sperm quality and male infertility. If you're not a seafood fan, nuts and seeds provide an excellent alternative!

 I was craving for an ice cream then I said to myself  let's try this sandwich ! And I've noticed that it is low in fat and low in calories, perfect for ice cream addicts!

 This is why I wanted to share it with you

The sandwich bread has a really sweet addictive taste, and the vanilla filling makes it taste even better.

This fulfilling KDD Sandwich has in total 91 calories and 3.3 grams of fat.  

The vanilla ice cream is very light (only 10 % butterfat) , and this is something you feel once you taste it:)

Try it and share your feedbacks!

http://eatlikemira.com/2010/04/06/nutrition-for-peptic-ulcer/

But now let's answer this question:

Are beer and wine allowed when suffering from peptic ulcer or heartburn??

Stomach Ulcer is caused by a kind of bacteria known as  Helicobacter pylori or H. pylori for short.

This Study is taken from the WebMD:

Liam J. Murray, MD, Queens University of Belfast, U.K., and colleagues tested 10,537 people for H. pylori infection. They also asked them how much alcohol and coffee they drank and how much they smoked.

Results indicated that consumption of moderate amounts of alcohol in the form of red wine, beer or cider may protect against H. pylori infection," the researchers report in The American Journal of Gastroenterology."

- Those who drank 3 to 6 weekly glasses of red wine had 11% fewer H. pylori infections. Drinking more than six glasses per week decreased infections by only 6%.

- Drinking 2 to 4 beers also dropped H. pylori infections by 11%.

5 to 6 beers weekly dropped risk by only 6%  but those who drank more beer than this didn't see any protection at all.

So 3 glasses of red wine or beer/week were associated in reduction of the infection, but drinking more than this quantity showed less effect on the infection!

Researchers found that beer and wine are rich in compounds with antibacterial activity ( protect against the H. pylori bacteria) regardless   their alcohol content.

The South and West Regional Research and Development Directorate and GlaxoSmithKline UK funded this study.

Pomegranate Origin: West Asia (Iran), Eastern Mediterranean, and its season goes from October through January.  But  when buying pomegranate juice look for 100% juice with no sugar, no high fructose, corn syrup or other fillers.

Pomegranate miracles!!

- Better blood flow:

Pomegranate has shown to decrease the amount of plaque in the arteries, which leads to a smooth blood flow and reduction of  heart diseases.

It is also known to increase HDL (the good cholesterol), and to lower LDL (the bad one which causes heart attacks)

 - Powerful antioxidants:

 Pomegranates contain 2 powerful antioxidants,  polypenols and tannins, that fix any damage in your body cells. These damage often lead to diseases such as stroke and Alzheimer’s. These antioxidants also reduce your chance to catch any type of cancer, especially leukemia, breast cancer, and prostate cancer!

 If you are over 50 it is highly advised that you drink at least one ounce of pomegranate juice a day to prevent all the negative effects discussed above

- Perfect for diabetic people:

Pomegranate  natural sugars are very safe for diabetics! And this is because the fruit is considered a low- glycemic index food, that means it doesn't rise blood sugar levels so quickly. And so does its juice!

http://eatlikemira.com/2010/05/29/glycemic-index-for-diabetics/

- Pomegranate may help in the area of hot flashes during menopause by because of its fresh taste!

- Pomegranate is an excellent source of fiber (prevents constipation), folic acid (essential for all pregnant or willing to get pregnant women), and potassium (decrease high blood pressure)

As I told you before, I find difficulties in chewing pomegranate, that's why I prefere to use these amazing little seeds, as a topping on food I love, such as yogurt, salads and moutabbal :D

NOTE!!

If you are on any medication, consult your doctor before consuming pomegranate juice regularly (juice is the more concentrated source). There is some possibility that the juice may affect the effect of some prescribed medications. (especially high blood pressure medications).

One medium pomegranate  has 105 calories and about 25 grams of sugar...

Have you ever took into consideration how many calories can you actually consume by only having one cup of coffee??

It will be weird to know that most of  your morning coffee contains a lot of  unnecessary fat and calories! So why don't you keep those extra calories for a healthy breakfast instead :)

You can enjoy a simple morning coffee! How???

Follow these tips:

1- Avoid adding cream to your coffee:

Cream contains saturated fat, which leads to an increase in blood cholesterol levels and to weight gain. Adding cream will make you take up to 110 extra calories and 8 grams of fat in 400 ml of  coffee.

2- Do The right choice:

Mainly most of the coffee you order is full of  fat, that's why always order your coffee to be reduced in fat, which will eventually reduce 10 to 14 grams of fat in 400 ml of coffee. Go for a skim or low-fat milk! And believe me it won't change anything in the taste

3. Avoid Adding sugar:

If you like a sweet coffee, try to avoid the white and the brown sugar, as both contain lots of calories! Instead, use a  sweetener (consuming it in moderation DO NOT cause any medical problem).

4. Be Careful about your coffee size!

As we all know, there are a lot of coffee sizes... I always go for the small size... In that way, caffeine content, fat content and calories will be reduced.

5. Add protein and calcium to your coffee:

I know that most of you prefere to have a plain and black coffee. But milk is necessary as it contains calcium, vitamin D and protein! Do not neglect this point! Especially that Vitamin D deficiency is so common now!

Just  to remind you that Vitamin D is not found in skim products, order a low-fat milk!

What Else??

Coffee contains antioxidants, which fight against cancer problems, but do not consume more than 2 cups of coffee daily. Too much caffeine intake is not recommended.

Coffee contains "cafestol" which increases blood cholesterol levels, so people with cholesterol problems are not allowed to have more than 1 small cup per day.

I personally love my morning coffee/ skim milk"

250 ml Kd cow, 2 teaspoons of nescafe, 1/2 sachet of Tropicana sugar.

 Can't start my day without it!

A Lot of you donnow the actual nutritional facts of it, and think that like other chips,it  is fattening and full of saturated fat..

Well Pufak chips, and fortunately is BAKED AND NOT FRIED! Yess that means it doesn't contain Trans fatty acids, the number one cause of cardiovascular diseases.

http://eatlikemira.com/2010/03/03/questions-about-fat/

Plus this cheese flavor pufak, doesn't contain a lot of calories for its big size.

Other small chip packs can contain more than 100 calories, but are smaller in size and full of saturated and Trans fats.

Pufak contains only 127 calories, and can be taken as an afternoon snack sometimes, for people who are craving for salty munchies

Who hasn't try drinking milk or yogurt at night before bed, just to sleep better and deeper

Ok!!  I am one of those people! I have to drink my yogurt before bed time! I got used to it and Love it!

Yogurt is easier to digest than milk. Many people who cannot tolerate milk, either because of a protein allergy or lactose intolerance, can enjoy yogurt.

Tryptophan effect!

Yogurt and milk contain tryptophan,  one of the essential amino acids needed in our bodies. It makes us get the proper rest and helps us to relax.

Calcium effect!

 That's another surprising sleep-inducing nutrient: Calcium is effective in stress reduction by stabilizing our nerve fibers, especially those in the brain. So in other terms, it clears up your mind  so no more bad thoughts when sleeping

Insomnia?? One more advice!!

 Try the famous Milk and Honey Remedy.

Take a glass of hot milk with a teaspoon of honey to calm the soul and induce sleep. Or, you can just add 1 or 2 teaspoons of honey to a cup of chamomile

Do not drink tea at night. It has caffeine and will stress you out.

Do not drink orange juices or any vitamin C rich foods. Vitamin C boosts your energy, which is unwanted for the sleeping  process.

                                                                           Have a good night...

Spinning., known as indoor cycling, is another type of aerobic exercise or cardio workout for weight and fat loss!!!

The class usually lasts for 40 to 50 minutes, and the calories vary from one person to another. But in average, a spin class enables you to burn 500 to 800 calories, if you are doing it right

The weight loss training technique is called interval training, and this is when your heart rate is brought  up and then back down, giving you a higher calorie usage.

That means, your instructor will ask you to to do cycling speeds, followed by sprints, then he will ask you to do some standing and sitting positions with some push ups using the handlebar.

Didn't get it???? Have a look at this video!

Spinning for Weight Loss!!!

Total Fitness Spinning...

Spinning can help you lose weight not only through the calorie burned but through its ability to tone your muscles as well.

LEARN and BURN

Honestly, it was my first time to try it! yes!!! Don't be shocked it is! As I am not into Chinese foods!

PF Chang's is actually considered an American chinese restaurant.

Well The food is fatty and oily, I admit but it is soo tasty!

And here are the items that I tried:

1- Miso soup: You need to try it!

That soup contains tofu, chicken, it is sweet and sour, you can see that it is oily, but is considered as a healthy soup

1 bowl: 120 calories in average

2- Chicken lettuce wraps:

It is a combination of noodles and some chicken strips. It is spicy as well.

That comes with some cabbage on the side,(you roll it with the chicken and noodles) but I donnow why it is called chicken lettuce wraps! lool

I had 2 thin cabbage wraps: 150 calories in average

3- Dynamite shrimps:

That one is really delicious!

It is grilled but its taste is soo addictive that you can't stop it! It is spicy of course and has the sweet and sour taste.

I took 6 pieces: 230 calories in average

4- Mongolian beef:

Everyone advised me to try that!

I am not a meat fan, but I gave it a try.

It tastes very good but I just took a little of it.

2 pieces: 60 calories in average

All the food is honestly delicious. It is different from other chinese restaurant. The taste, the flavor, the sauces and the smell are just different! 

It is oily but remember it's always YOU who can control the choices and food portions!

The total dinner made in average: 560 calories