Feeling Heavy?? Suffering from any health problems?? Or maybe just feeling like eating light?

              Open up for a new Lifestyle!!!

We proudly announce you the opening of our diet kitchen! Healthy and nutritious recipes suitable for all ages and calorie needs!

Our dishes and sweets are controlled by culinary experts, are low in fat and sugar, and are  fully rich in fiber and omega-3!

Our  menu is varied, includes all types of cuisines! So it is impossible for you to get bored!!

You can now choose one of our 3 packages:

1- All the way package: Breakfast, snack 1, lunch and salad, snack 2, dinner and salad

2- Mid-way Package: Breakfast, snack 1, lunch and salad, snack2

3- Short-way package: Lunch and salad, snack 2

Subscriptions can be done on a 2 weekly basis or monthly basis!

And those subscriptions include:

Up to 5  free diet consultations with me!! Free food delivery to your house or office!!! Sundays off and diet Break! 

 Eat Smartly!! Live Healthy!! be fit and sexy!!

 Call us on: 01- 496 296/ 70-496 296-/ 71-496 296

Top 10 Worst Drinks!!

ENJOY THE VIDEO!!

I have chosen this specific video to show you the worst 10 drinks we should avoid!

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:  

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

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!!

When you feel tired and suffer from cramps and bloating, it can make the entire week feel unbearable!!! But Luckily, you can prevent some of those symptoms by continuing a healthy diet, exercising often and avoiding certain foods

1- Avoid sodium and salty food! According to the Mayo Clinic, Excess salt in the body can cause an effect similar to dehydration, causing your body to retain more water. But salt do not refer only to chips and fries! Some food can be high in hidden source of sodium like canned food, salad dressings, pasta sauces or even soft drinks! Read the label before consuming your food!

2- Drink a lot of water!! Water flushes out all salt and toxicity from your body! It can make you lose the extra water! When you aren't properly hydrated, your body retains more water, which can make bloating even worse!

3- Increase your consumption of natural diuretic food! Fruits and vegetables have high water content and that help flushing out excess water from your system. So increase your consumption of  strawberry, watermelon, kiwi, pineapple and asparagus and beat your bloat!

4- Increase consumption of Vitamin B6 rich food! Vitamin B6 regulates hormones levels which decrease your worst PMS symptoms like bloating and mood swings! Dairy products, nuts and bananas are very rich in Vitamin B6! So try having a breakfast of a banana and yogurt with a snack of walnuts throughout the day and beat your bloat!

5- Move your body!  Exercise helps release endorphins in the brain to help you feel better while experiencing PMS! If you feel uncomfortable and don't feel like hitting the gym, yo can have a walk next to your house, go shopping so you can walk at least for 30 minutes! Just ensure that you maintain physical activity even when you don't feel at your best!

6- Increase your fiber intake! Bloating and water retention also cause constipation! Increase your fiber intake from multi- cereal breads, whole fruits and not juices! Increase your salad and vegetables intake!

Dysmenorrhea is the medical term for the painful cramps that may occur immediately before or during the menstrual period.

To know how to prevent your menstrual cramps, read this article!

http://eatlikemira.com/2010/03/29/no-more-painful-menstrual-periods/

And this time I tried Babel restaurant, in Antelias! They told me that I am gonna love it!

It is an Arabic restaurant, but  has a different addictive taste, or if you want not the standard Lebanese taste!

We ordred a variety of appetisers and dishes, but here are my choices:

- Fattouche: 3 tablespoons: 100 cal

-Beetroot moutabbal, tossed with raw walnuts: 2 tablespoons: 70 cal

- 3enabiyyei: It looks like a big vine leave but it is stuffed with tomato sauce and homos and tossed with dry pistachios

I took 1, it's fullfilling! 80 cal

- Mafroukei Tajin: I loved this! 3 tablespoons:  170 cal

- Homos estanboulei: A tasty homos bel tahina, tossed with sesame seeds!!

I took 2 tablesspoons with lettuce: 100 cal

Raw almonds: 10 pieces: 90 cal

 And a diet 7 up!

I didn't eat bread as I am intolerant to wheat, and have to stop it for 3 months!

I've noticed that they add almonds. walnuts, seeds and pistachios to all their dishes, and that what makes the taste so special and unique, and the dishes so healthy with all those omega- 3 benefits!

My total Lunch makes 610 calories! And it is worth it!

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!

Actually I am not into Italian cuisine

I've tried once the branch in Gemmayze but for only a couple of drinks

I went to Sin- el- Fil branch which is a beautiful open space restaurant, so different from the one in Gemmayze.

First, they serve you the carpaccio bread  as a starter with some butter.

I took a quarter of the bread as I have an intolerance to wheat bread!

I ordered a salmon caesar salad, with extra Parmesan cheese for sure!

http://eatlikemira.com/2011/02/08/parmesan-cheese-lovers/

(never tried that before!)

It might be weird to be in an italian restaurant and not to order pasta or pizza, I know, but I really love this salad and don't mind having it everytime I go out!

My friend took the rustica pizza, which consists of goat cheese, mozzarella cheese, speck (jambon).

I am not a fan of pizza!

And my diner intake was about: 420 calories!

http://eatlikemira.com/2012/02/15/equia-soya-kaak/

Now I have introduced into my clinic almost all Equia brand products which I personally find very efficient for everyone!

The products vary from toasts to crackers to cereals, to kaak, to rice cakes to pasta and couscous and they even have healthy kids muffins!

The thing I like about Equia is that they considered the case of every person, that means they have special toast for men called "Equia man Like toast" which is rich in seasame seeds and ginseng, and one for women called "Lady Equia toast" which is condensed with calcium and vitamin D.

Another case they considered is the "Celiac disease", people that can't tolerate gluten in their food, and that's why gluten-free items were introduced as pasta, bread or cereals!

People who suffer from constipation! Equia Fiber toasts are the best!!

Not to forget the food items special for people who suffer from high blood cholesterol levels and triglycerides! Equia toast Omega , Equia brown and oat rice and oat equia toast  should be taken.

The products are varied as I said, and super healthy and efficient to every case! They taste good and that's what I like!

Equia Slogan: "For a balanced life"!  Indeed

Antioxidants  also improve immune function and  lower your risk for infections and cancer.

Let's take this example!

In your body, the antioxidant process is similar to stopping an apple from browning. Once you cut an apple, it begins to brown, but if you dip it in orange juice, which contains vitamin C, it stays white!

Dr. Jacobs says: “Diabetics should maintain a healthy blood sugar control, because that’s going to prevent a lot of oxidative stress.”

For type- 2 diabetics specifically, the intake of vitamin C as an antioxidant is recommended and scientifically proven. That will decrease blood sugar levels in a short period of time!

Where can you find vitamin C?

- The first thing to do is to eat more vitamin C-rich fruits and vegetables as these kind of food are the richest in Vitamin C content.

Include more broccoli, sprout, tomatoes, cabbage, citrus fruits like lemon and orange, strawberries, papaya, mangoes, pineapples, cantaloupe, red peppers, parsley, and potatoes in your daily meal plans.

Start your day with fruit. Add some  fruits to your oatmeal so that you get  your dose of vitamin C.

Avoid boiling veggies. This can remove vitamin C. Instead, steam, sauté or stir-fry.

- Another source of vitamin C is from supplements. The extra intake of this vitamin is recommended in diabetics.

But be careful!! extra intake can be harmful! Daily Vitamin C intake should not exceed 250 grams!

 "What do you mean by the word antioxidant everytime you mention it, can you explain more please?"

So I prefered to answer this question by a unique article, to make  it clear to all the public : )

First let's understand what is an oxidative reaction:

 High levels of  blood cholesterol, high levels of blood sugar, high blood pressure, smoking, the surrounding pollution, and different types of radiation create in your body what is known as "an oxidative reaction"!

Under the effects of this oxidative reaction, the free radicals will be generated in your body, which in turn will generate several harmful chemical reactions that  lead to severe diseases like heart disease, arthritis, different types of cancer and even more elevated blood sugar and cholesterol levels! 

ANTIOXIDANTS!

As everything in our body is balanced, here comes the role of antioxidants. In reality, the antioxidants are some body substances, which completely cut the chain of further oxidation of these free radicals.

 An eating plan containing plenty of fruits and vegetables, whole grains and nuts can supply all the antioxidants your body needs.

A wide variety of antioxidants have recently been booming to enhance memory and treat many diseases like cardiovascular diseases, cancer, immunity,  athletic performance and many others!

The list is too long! The major antioxidants vary from Vitamin C, all kinds of berries, dark chocolate, green tea, olive oil, red wine and many more!

To know more about the whole list and its benefits, you need to read this!

Antioxidant boomers!

I got a Phone call from Al- Balad online asking me If  I would be interested to do a small fun biography about myself, to educate people about some diet misconceptions, and to explain the techniques I follow in my job!

And after we did the video, Here is it!

Enjoy!!!

my biography and How do I work!

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!

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

Every person has specific energy requirements and a unique metabolism.

The calories I am taking in might not be suitable for you! That's why diets and healthy habits vary from one to another!

To know more about your total energy expenditure, check out this post:

http://eatlikemira.com/2010/03/06/i-burn-1780-calories-per-day-how-much-do-you-burn/

So now let's ask this question! What make 150 calories???

There are a lot of food items that make 150 calories! But we need to see the source of these 150 calories!

Do they come from fat, from sugar, from protein or from carbs!?

Let's take a few examples:  

- 75 grams of mixed nuts: total calories: 150 cal, calories from fat: 90.

 This is because nuts are purely a fat source, and has no carbs or sugar at all!

- 2 medium apples: Total calories: 150 cal, but the calories from fat are zero, all the calories come from the fructose (fruit sugar). Plus they are full of fiber!

- One glass of any juice (240 ml): Total calories: 150 cal, cal from fat: 0, but has zero fiber! All the calories come from fructose and the added sugar!

- 1 medium multi-cereal baguette: Total calories: 150 cal, cal from fat: 0.01 g, and has a lot of fiber! Most from the calories come from the complex carbohydrates!

- 30 olives: Total calories: 150 cal, cal from fat: 130! This is a pure unsaturated fatty acid food item: Heart  healthy and increases LDL blood levels!

- one full- fat cup of milk: total calories: 150, cal from fat: 40. The main calories come from lactose (milk sugar). Plus it has saturated fatty acids, which is harmful for our health. Always choose the low -fat option!

- 2 digestive biscuits: Total calories: 150 cal. It has 9.4 g of carbs, of which 2.5 g of sugar. It contains 3.3 g of fat mainly from the butter! So this is a saturated fatty acid source!

So these are a few examples I wanted to share with you! If you have any more option or questions regarding that subject, please lemme know

At the end, it is important to check the sources of the calories we are taking in!  A varied and healthy mix of different sources are needed! Just stay away from sugar and saturated fat!

P.S:  CHECK THIS POST, IT CAN BE USEFUL FOR YOU!

How to cut at least 80 calories:

http://eatlikemira.com/2011/09/04/how-to-cut-at-least-80-calories/

Where is the time to think about your health??

Healthy habits since early ages are proved to lower your health risks at later stages! Not only your health risks, but also the SHAPE of your body!

And everything you're experiencing now will influence the rest of your life!

Parents should be careful about what to feed their children since they're born! Genes play a role that's for sure but also the way of eating is really important.

Children need to get used to the taste of fruits and vegetables and parents need to learn how to say No whenever their child is asking for candies or for some chocolate! Parents need to stop rewarding their children for a piece of sweet or a fatty food. Instead try to offer them cartoon shaped fruits, tell them funny cartoon stories that can be funny for them

Regarding the adolescence stage, in my opinion that's the critical stage of age! Children become noisy and they start to nag about everything. Parents get lost and they donnow how to behave with them, what to feed them, how to reward them and so on...

Concerning their nutrition, starting the age of 12, they can  have low fat milk, enriched with vitamin D, they can have lean protein like grilled chicken, meat and fish, they have to eat 5 serving of fruits and vegetables daily!

During the age of puberty ( 11 to 15), girls need to watch what they are eating!  If they don't watch their food quality during this period they are more tempted to have cellulite in the age of 20! And to reverse the problem will be hard for them!

As for the parents, you need to incorporate your children in school activities, to go out with them during the weekends for a ride or for a walk.

Remember you need to be the model for your children! When they see you active, they will be encouraged to be just like you!

I have uplaoded 2 good and fun videos to watch!

These 2 videos will help you a lot as adolescents and as parents ( you can watch it together! )

Adolescence: The most critical stage of life!

Kids also need some changes!

It is shocking indeed, but are all these blacklist restaurants for real!?! Even the most fancy ones?!!

First, to talk about the expired products, the main reason for that is no doubt  irresponsible people which usually should be in charge of that, whetether in restaurants, in coops or in shops.

Confiscation is the key for that issue.

Expired items should not be the only concern! Food preparation and hygiene standards are the most important factors in avoiding infections.

Regarding the spoiled food!! Food in general can contain a variety of bacteria, depending on the source.

The unsafe products list, according to government officials, ranges from chewing gum, potato chips and coffee to the staples of meat, chicken and fish, cheese and labneh.

Meat might contain most of the harmful bacteria, with the most common ones: e.coli, salmonella and campylobacter jejuni.

So eating food infected with these bacteria causes diarrhea, vomiting and abdominal cramps. But these general symptoms are not very severe and last from 2 to 5 days. If the symptoms are more severe, we should contact our doctor.

On the other hand, food containing bacteria  when cooked at hot temperatures are fine if we know the sources for sure as I said before. So avoiding raw meat products from untrustworthy sources is advisable, same as staying away from all unpasteurized dairy products.

Plus do not keep your food for more than 2 days! The bacterial infection increases the longer the food is kept, and when stored unproperly.

- Never buy chilled food from a shop that stores it at room temperature.

- Check that food is kept hot before you buy. Food from take-away outlets should be eaten within two hours. Reheating  food is not advisiable!

Your safety in your fridge!!

Keep raw meat/poultry separate from other food when it is defrosting. This will prevent contamination of the other food with food poisoning bacteria.

Ready-to-eat food such as dairy products, cooked meats, leftovers, other packaged foods etc should all be kept covered on shelves above raw meat and poultry.

Food safety starts at home... Be aware of eating raw food which can be richer in harmful bacteria... Drink a lot of water to avoid dehydration as this causes a drop in your immune system and so more complications!

It's a nice cozy place with a nice concept. The menu is written on the wall with a nice design. Smoking is allowed 4 days a week!

Their food is very healthy with a touch of some organic ingredients:)

I made a very healthy and tasty choice, with the waiter's advice for sure!

- Poulet farci a la feta cheese: A whole chicken breast, stuffed with the juicy feta cheese and raw walnuts with the taste of this amazing mix of herbs and spices!!!

It comes with a  green salad as a side dish with a mustard/ honey dressing, topped with some exotic fruits like strawberries, pineapples, and apples.

450 calories

My friend took another healthy dish.

- Brochette de crevette caramelise:

Grilled caramelised shrimps, with Chinese spicy noodles, and a beetroot green salad with mustard/ honey dressing

500 calories

To be honest, I loved it indeed, The food there was really so good! Especially all these herbs combination.

Perfect choice for an early dinner!

More specificaly I will tell you now what are the best food that help in burning fat and keeping a flat belly!!

 Because summer is around the corner

1- Caffeine: Studies have shown that caffeine releases fatty acids so that they burn faster. Drink caffeine in the form of coffee and tea.Chocolate also contains caffeine and is rich in antioxidants which boost your metabolism and burn more fat!

- People with high blood pressure should limit their caffeine consumption.

2- Raw Nuts and almonds:They slim your tummy by keeping it full. When eating good sources of fat like omega 3 and Vitamin E fatty acids, you remove the bad body fat especially around your wasit! So 10 almonds a day satisfies your hunger without being overloaded with calories.

Watch out: Skip salted nuts; too much sodium raises blood pressure and retains water in your body.

3- Berries: Berries like raspberries and strawberries stuff a lot of filling fiber into a small portion. Fiber is easily digested and prevents constipation. Berries contain special kind of antioxidants that keep your belly flat! 

4- Avocado: In addition to containing lots of heart-healthy monounsaturated fats, avocados are a source of filling fiber (11 to 17 grams per avocado!). They also contain high amount of Vitamin E, which also helps in slimming your wasit! 1/4 avocado has 45 calories. Include it in your diet!!

5- Cinnamon: It is a kind of spice but it doesn't add calories, while helping you burn fat. According to a recent study of diabetics, cinnamon  metabolises blood sugar . Eating 2 teaspoons of cinnamon a day was found to reduce blood sugar levels and cut cholesterol from 10 to 25 percent.

Flavor your coffee with it!

6- Oats: Oats have an excellent power to make you feel full. Oats are easily digested , so they don’t raise your blood sugar, and they keep you feeling filled up well!  Oatmeal can be the best option for a healthy fullfilling breakfast, with 3 to 4 grams of fiber per serving.

And of course at the end!

- Don't forget to drink water!! Water flushes all the toxicity out of your body.

- Don't forget to decrease salt and sodium consumption. Although it doesn't have calories, salt causes water retention and can be the cause of developing cellulite!

They wanted to talk about the side effects of soft drinks, even the diet ones, why are they addictive, 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. They even substitute water for that!

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, without knowing that!!

 
2- Soft drinks can cause  diabetes. With every can of soft drink, people add large amount of sugar in 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 cause dehydration in the body. Sugar and caffeine are considered as diuretics! They both lead to excess urination, which makes you thirstier! So DO NOT substitute water for that!!  

5- Soft drinks are high in caffeine content: Caffeine increase 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??

Although diet soft drinks do not contain calories, they do  increase appetite and enlarge our stomach and so lead to a gain in weight!

The sweetener used in soft drinks is Aspartame. It is 200 times sweeter than normal sugar!

It is not the cause for cancer development according to the National Cancer Substitute.

Soft drinks can cause cancer if too much is consumed per day and that's due to the colorants especially the caramel colorants! 
But a  human being would have to drink more than 1,000 sodas a day!

Soft drinks don't cause cancer but they need to be decreased as much as we can due to their other major side effects!

Replacing diet sodas with healthier drinks (juices/ lemonade) is a better and wiser decision

But La Posta Dinner was something I couldn't miss! It is fine to break the routine once in a while!

OK so I am gonna mention what did I take, with the pictures for sure!!

I have estimated the calories according to"the  food exchanges".

We took a variety of the  best dishes and we shared it!

1- Pizza tartuffo: I took one piece:

65 calories

2- Carpaccio crevette: 2 tablespoons

Amazing taste!! 70 calories

3-  Tintin tomate: 1 tablespoonn

It is a combination of sweet taste with bitter cheese, tossed with almonds!

50 calories

4- gnocchi au gorgonzola: 3 tablespoons

I loved this one!! U need to try tit!

110 calories

6- Calamari grilles: 2 tablespoons

But i didn't eat the fried chips

     70 calories

Plus: I had 2 glasses of wine rose:  170 calories

The total dinner makes: 535 calories!

So it is fine to enjoy some tasty food, especially if you know to make it up in the coming days!

Don't forget to exercise!

And as I always say:

Moderation is the key!

It is an essential part of a healthy diet. Lack of this important vitamin can lead to a lot of problems!

It prevents heart diseases:  Heart diseases are usually linked to high homocysteine levels in the blood! And that's directly linked to folic acid and vitamin B deficiency! Too much homocysteine can cause serious artery damage.

Essential for the formation of red and white blood cells.

It is essential for a healthy and safe pregnancy, and even when planning to get pregnant!

Whether you're already expecting or just planning to get pregnant, you need to take folate rich food with folic acid supplements!

What does it do?

Studies have shown that folic acid was able to decrease the risk of the most common NTD (neural tube defects):

 Spina bifida (the leading cause of childhood paralysis) and Anencephaly (a fatal condition in which an infant is born with a severely underdeveloped brain and skull).

Folic acid also prevents your baby from developing a heart defect and cleft lip (when the two lips can't touch).

Consult your doctor about how much folic acid you should take before your pregnancy!

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

Where can you get folic acid from?

Folic acid is condensed in green leafy vegetables like parsely, spinach and rocca. You can find it also in lentils, beans and peas in the form of folate. Avocado, asparagus and sunflower seeds are also rich in folic acid.

 However, studies show that it is actually better absorbed by the body in supplement form to maximize Vitamin B benefits .

Folic acid is vital to the proper functioning of the human body... Do not Neglect it!!

Innocent nuts from Al Rifai are the number one snack, guilt- free! That's why they are so called innocent! And that's why I got them now into my clinic!

Al Rifai innocent are a mixed of unsalted dry- roasted nuts (brazilian nuts, cashew,  pumpkin seeds, almonds and walnuts) coated with a substance called Neopuntia,which is a fat binding product made of 100 % natural leaves of a cactus called Opuntia, which is able to absorb 28.3 % of total fatty acids during 4 hours, and so is able to reduce body fat and weight as well as blood cholesterol levels!

How does Neopuntia work effectivley??

Neopuntia is a natural fiber complex, it is specifically designed to block dietary fats found in the stomach after a heavy meal. It is added to these mixed nuts, thus preventing all the fat present in them! 30 percent of those fat are not absorbed making it a healthy and guilt-free nuts!

Innocent nuts are able to decrease the absorption of fatty food, and so it is advisable to take after a heavy meal as well!

According to a clinical  pilot study, 1 gram of neopuntia can absorb 9 grams of olive oil. 19 grams of mayonnaise or 11 grams of butter!

http://innocent.alrifai.com/

Nuts are loaded with omega-3 and with protein! They are excellent to lower triglycerides levels!

One bag (100 grams) of innocent nuts contain 9 grams of fiber and 200 calories only!!

Enjoy it as a snack between your meals, and surely with guilt-free!!

I have picked a random day! Yesterday!

As every morning, I start my day with 2 glasses of water, something  I always tell my clients to do!

http://eatlikemira.com/2010/01/10/why-water/

Breakfast: 10h am

- One cup of soya milk ( I am intolerant to the cow's milk): 100 cal

Intolerance test:

http://eatlikemira.com/2012/01/19/food-intolerance-test/

And please read well the difference between milk intolerance and lactose intolerance

http://eatlikemira.com/2010/04/18/soy-milk-or-lactose-free-milk/

- 1 Brown  baguette with light turkey (3 slices) with some mustard and cucumber:

 230 cal

At 12h pm:

 - One red apple! (love it!!) : 60 cal

Lunch at 2h pm:

2 glasses of water of course!!

- I ordered from a light catering: One medium plate of moujaddara with a piece of bread, and a cabbage salad ( I missed moujaddara!! lolll) : 350 cal

Moujaddara is rich in protein and iron! And iron absorption increases when consuming it with vitamin C like cabbage and lemon sauce

At 4h pm:

- Chamomile hot drink, with free- cal sweeteners

 At 6h pm:

Gym time! 30 minutes of elliptical + 1 hour of Fight- Do class! (amazing class!!!)

Dinner at 8.30h pm:

- Had dinner outside! 1 medium size grilled salmon with tartar sauce,and steamed vegetables ( cauliflower and broccoli) + 1 glass of red wine: 450 cal

So my whole intake was 1190 calories!

Is Salmon fattening??? A lot of people are asking me that question!

But Guys! As long as you eat everything  in moderation, nothing is fattening! That's the whole point!

It depends on the total calorie intake per day and how many calories you need to eat everyday.

So if you burn let's say 1500 calories, and you eat 18oo calories, you're going to gain weight of course, regardless the kind of food you are eating

In a simple way it's all about the input  v/s output!

Now, regarding the salmon:

Salmon can be greatly beneficial in lowering cholesterol levels, because it has heart-healthy Omega-3 fatty acids, which reduce internal inflammation and support overall cardiovascular health, so this kind of fish is greatly recommended for any cholesterol-lowering diets!

Salmon is rich in Vitamin D, and we all know that a deficiency in vitamin D, leads to osteoporosis, to arthritis and to diabetes! Vitamin D plays a crucial role in lowering the risk of several types of cancer, including breast and prostate cancer.

Although salmon is high in sodium, that doesn't mean that It cannot be consumed with people with high blood pressure! Omega-3 fatty acids contributes to heart health, which means it lowers the pressure in your heart! Salmon also contains large amount of protein but is very  low in saturated fat.

The American Heart Association suggests to eat seafood twice a week. Fish should be grilled, broiled, or roasted. While frying is not recommended because it requires oil to cook it.

30 grams of salmon has 50 calories, and zero grams of carbohydrates!

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!