Thursday, October 28, 2010

8th Annual International Marathon

The Beirut Marathon Association is a non-profit organization responsible for organizing the annual BLOM Beirut Marathon. The BMA mission is to “passionately organize running events that inspire unity, promote wellness, positively change lifestyles and provide an experience of challenge, achievement, joy and glory for the benefit of our nation, both now and for generations to come”.
BMA invites you to join in this wonderful celebration of running by registering for one of its races on the 7th of november 2010.
Check their website:
There are different events for kids, moms, athletes and adults with different Km for each!
You can also find training prgrams personalized to help you reach your goal.
Run and Have fun!

Sunday, October 24, 2010

What the Average American Consumes in a Year

A quick look on what Americans are eating right now! Find out more by clicking on the photo to enlarge it.

Monday, October 18, 2010

Breast Cancer Awareness Month

Pink for October

Every year nearly 46,000 people receive the devastating news that they have breast cancer. Dealing with this diagnosis can be a confusing, lonely and frightening time not only for the person diagnosed, but for their partner, family and friends.

An annual mammography is necessary starting at age 40 even if you are in good health, early detection increases the chances of cure! One out of 8 women is at risk of having breast cancer. So don't be the next target.
Act now! The mammography is free in public hospitals and for 40000 LBP in participating private hospitals and medical centers till the end of the year.

So if you are in Lebanon, you can call the Hotline +961.1.511722

Thank you! You play  a vital role in helping your audience understand their risk, increasing awareness of the disease and raising funds for our crucial work. Sadly, the number of people diagnosed is rising every year which is why your support is so essential.

Breast Cancer Care’s unique strength lies in the way in which we combine our in-depth understanding of people’s experience of breast cancer with the clinical expertise of our staff. This puts our skilled Press team in the perfect position to help you to create the most compelling, eye-catching content this October. Choose from unique and inspiring case studies , comments from our leading team of clinical experts , access to our celebrity supporters , and a range of fabulous pink products , each providing a donation to the charity.

Check these websites and increase awareness around you!

Friday, October 15, 2010

Hike 4 Hunger

Hike4hunger is an international community-led initiative to raise awareness about the global food crisis, build solidarity behind world hunger and encourage new behaviours in both the privileged and underprivileged worlds to close the gap.

Each year, hike4hunger commemorates the UN World Food Day on 16 October by encouraging others to join or initiate personal pilgrimages, symbolic walks of solidarity ending at a place of significance. Participation and financial contributions focus on providing both immediate and long term relief to marginalised communities in Sub-Saharan Africa. (

While I was walking in Beirut today, I met hundreds school aged children walking hand by hand shouting "End World Hunger" with hand-made colored flyers!
So if you visit their website, you can actually plan your own hike in order to raise money and spread the word.


Tuesday, October 12, 2010

Nutrition Pocket Guide for Infants

Every infant has unique nutritional needs that should be given for optimal growth, development and health. Therefore, a general month-to-month infant feeding guide would really come in handy even though consulting your pediatrician to make sure that your infant is getting what he or she needs is a must. Now, to make it easier, fluids are measured in your new pocket guide are given in mL which would be helpful because most baby bottles in Lebanon follow this measurement unit and other foods are usually given in tbsp, meaning tablespoons found in every Lebanese household.
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From Birth to 3 months 
  • Breast milk is the best and nutritious food you can give your infant in this stage. In fact, the American academy of pediatrics recommends exclusive breastfeeding for the first 6 months and that breastfeeding continues for at least 12 months. So for the 1st month, breastfeed 10 to 12 feedings per 24 hours in the 1st month and 8 to 10 feedings per 24 hours in the 2nd and 3rd months. And yes, it’s ok to wake up your baby and feed him; it’s not a good sign if he sleeps the night away.
  • Now, if you chose to give him an infant formula, let it be an iron fortified one.
    From birth till 1 month: 500-680 mL
    From 1 to 2 months: 600-780 mL
    From 2 to 3 months: 680-900 mL
  • No cereals, breads, juices, fruits, vegetables, proteins and water should be given in this period of time.

From 4 to 6 months
In this stage, the ability to swallow non-liquid foods start to develop and chewing action slightly begins.
  • If you are breastfeeding, 7-9 feedings in 24 hours would be good.
  • If you are using and iron fortified infant formula:
    From 4 to 5 months: 700-1100 mL
    From 5 to 6 months: 750- 1250 mL
  • In this period, you can introduce iron fortified infant cereal given by spoon. Start by 2 to 4 tbsp of infant cereal mixed with breast milk, formula or water twice per day.
  • And as well, no juices, vegetables, fruits, protein and water should be given.

From 6 to 8 months
Your baby now is able to feed himself foods in the shape of fingers; introducing a cup would a smart move too.
  • Breastfeeding is now about 4 to 6 feedings in 24 hours and if you are giving your baby an iron fortified infant formula, offer 680-900 mL in a cup.
  • As for breads and cereals. All varieties of plain boxed infant cereal could be given twice a day, 2 to 4 tbsp. You could also start to introduce dry unsweetened cereals or toasts, 1 piece twice a day.
  • Moreover, 100% fruit juices could be offered in a plastic child size cup, 28-60 mL twice a day. You may want to remove the pulp to avoid any choking.
  • Vegetables such as mashed zucchini, peas, green beans, carrots, potatoes and spinach could be given: 2 tbsp, twice a day.
  • Also, fresh or cooked mashed fruits like bananas, cooked apples and jarred fruits could be given to your baby in 2 tbsp, twice a day.
  • Now to talk about protein foods, meats or poultry should be well cooked, plain and chopped into very small pieces given in 1 to 2 tbsp twice a day. Plain yogurt would also be a good source of protein and could be given as 1 to 2 tbsp a day.
  • As for water, well yes, you start giving your baby water when food is introduced into his diet. Around 200 mL could be given in a plastic cup twice per day.

From 8 to 10 months
In this period of time, your baby’s feeding skills develop. He could start holding his own bottles and he more capable of reaching for and grabbing food and spoons.
  • As you can notice, breast milk is gradually being decreased in your infant’s diet; just as other foods are being introduced category by category and more specifically, type by type. From 8 till 10 months, offer breast milk around 4 feedings in 24 hours and if you are offering infant formula, 680 to 900 mL would be good.
  • At this stage, soft breads, soft rolls, unsweetened dry cereal or plain muffins could be given in 2-3 small servings as well as all varieties of infant cereals.
  • 100% fruit juices are still offered in the same amount as before and yes, in plastic child sized cups is best.
  • In addition, just like before cooked and mashed vegetables could be given but in this stage, you can introduce soft bite sized pieces of veggies.
  • Fruits also take a step up now. You could offer 3-4 tbsp, twice per day of peeled, soft, fresh fruits, or fruits canned in water or juice such as pears and peaches, and soft bite size pieces not just mashed. Note that seeds could cause choking for your baby so it’s best to avoid fruits like strawberries, grapes and kiwis.
  • As a protein source, you could offer 2-3 tbsp of well cooked moist bite size pieced of meat, poultry and fish, cooked beans, egg yolk and wrapped pasteurized cheeses.
  • As for water, 200 mL is considered to be enough.

From 10 to 12 months
Your baby now is starting to be the master of the spoon!
  • Breastfeed about 3 times per day or offer around 450-680 mL of infant formula in a cup.
  • In addition to unsweetened dry cereal, toast, bread, plain muffins, you can now add rice and noodles in about 2 to 3 small servings.
  • As for fruits and vegetables, give your child 120 mL of 100 % fruit juice, ½ cup of cooked mashed and soft bite sized vegetables and ½ cup of peeled, soft, fresh or canned, bite size pieces fruits with no seeds. Note that, it would be a great idea if you divide these portions around the day; that is, ¼ cup of vegetables and lunch and another ¼ cup at dinner or ¼ fruits as an afternoon snack and another after dinner. Don’t force a lot of food quantity at the same time, scatter it around the whole day!
  • Now, in addition of proteins your infant can eat, strips of tender lean meats, chicken, fish, and ground chopped meats and cheese strips could be given. Around ½ cup per day is good.
  • And add 200 mL of water.

Most importantly, consider what your baby asks for. If he needs more water, then offer some more. This is not a strict dietary program; it is as flexible as you want it to be. Just make sure to maintain a healthy non fatty, non sugary diet. And no matter if you see other mothers do it or not, there are some foods that cannot be given to babies, such as:
  • Firm and slippery foods: hot dogs, sausages, peanuts, hard candy, corn syrup, jelly beans, whole beans, whole grapes, strawberries, cherries, whole pieces of canned fruits.
  • Small, dry, hard foods: popcorn, nuts, seeds, raw carrots, hard vegetables or fruits, potato chips, cookies
  • Sticky foods: peanut butter, raisins, dried fruits, chewing gum, large chunks or tough meats, caramel, marshmallows.
  • Fatty/sugary foods: sweet drinks, sodas, candies, deli, cakes, bacon, fries
  • Honey. Yes it is a category on its own because it shouldn’t be given to children under the age of one since it may contain harmful bacteria.
Bon Appetite!

Brought to You by Paty M! You can also find this published in Moms and to Be Magazine.

Stop N' Shop Smart!

Understanding food labels can for sure help you shop for health and nutrition but you should know that’s just not it! Part of shopping smart is to know few yet very important tips to save time, money and get help in “buying” your health.
The Famous List

  • To start with, keep a shopping list and stick to it. This will help your memory and
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    save you time as you walk in the supermarket. With a specified list, you are less likely to spend money on items that are unhealthy and that deep down inside, you know you don’t really need, money and calorie wise.
  • In your daily life when you run out of things keep a list in the kitchen with a pen to directly take a note of. Organize them in categories such as dairy, meats, canned foods, condiments, etc.
Shopping Tips
  • Avoid extra shopping trips to the supermarket. If it possible shop 1 or 2 times per week. This way you will save time, expensive gasoline trips, and yes we ought to take that into consideration too.
  • Don’t shop when you are hungry. You are less likely to succumb to impulse items, cravings for unhealthy snacks and foods that are high in fat and sugar. Just think about it, just after lunch, you are more likely to say “Don’t show me that food again” while if you are really hungry, you might decide to snack on cookies while you shop.
  • Try to shop during off hours. If possible shop when the store is not crowded, on weekdays rather than weekends or early in the morning/late in the evening. This will make shopping less stressful and actually more fun and relaxing.
Seize the Day with your Fruits & Vegetables
  • Take advantage of seasonal produce such as fresh fruits and vegetables to increase the rainbow colors in your diet and to increase your vitamin intake, fibers and antioxidants.
  • Buy perishable foods in amounts that will be consumed during their peak quality. An extra bunch of cauliflower that spoils in the fridge is not considered to be saving, no?
  • For fresh fruits consider ripeness, some fruits like bananas, pears, peaches and pineapples can ripen after picking. If you are buying fruits to eat them today choose them ripe. But if you are not planning to eat them until later in the week, buy them un-ripen.
Be Smart
  • Read the food label to compare types of foods, which contain less saturated and trans fats, less sodium, more fiber and less sugar. And yes be flexible as you shop. Amend your eating habits if you find a product is better than another you already used. Note that you don’t have to be professional to be able to compare foods’ nutritional content, challenge yourself next time you are at the supermarket and make a smart healthy choice.
  • Buy family size packages only if you really consume this much. If you buy large quantities and you don’t need them, you’ll succumb to the all Lebanese tradition that “It’s a shame to throw them while others are starving” and Voila! You end up eating them.
  • Don’t forget to read the expiration date at the supermarket and when you are at home, use the FIFO rule: first in, first out so that you would use the older foods you bought first.
Icy Section
  • Buy foods that need a fridge last, such as frozen foods, poultry or even milk. This way, you will go directly to the cashier then head home and right back to the fridge.
  • When buying frozen foods, they should be solid. There should be no sign of thawing and refreezing crystals in the bottom of packages. If there are any tiny refrozen crystals, simply don’t buy that specific package.
Your Eggs & Cans
  • Before buying the eggs, open the carton. Avoid cartons with cracked eggs. Just make sure they are clean and whole. Now when you reach home, don’t wash eggs before you place them in the fridge. Only wiping them with a clean cloth is fine.
  • As for canned foods, buy them bump or bulge free. If they are swollen, damaged, rusted or dented, reject them because these are warning signs for bacteria.
Buckling Up
  • Make sure to put meats and vegetables apart in your trolley and in separate bags in your car trunk. This way you will prevent any risk of cross contamination.
  • Take groceries home immediately and store them once you reach home. If have few errands to do before reaching the house, keep chilled containers in your trunk to store perishable foods in. This way, the foods will stay cooler for longer.
Wherever you are buying make sure to include lots of fruits and vegetables, minimal amount of snacks/junk foods, go lean in your meats, go low fat/skimmed in your dairy and don’t forget to read your food label!
So as you see, it’s easy and simple to be a smart food shopper! You will help yourself and your family by knowing exactly what you need and out smart marketing tricks that may encourage you to buy foods that are not on your list and extra calories that are neither on your mind nor your hips!

Brought to you by Paty M! You can also check this published in Fitness Newsletter.

This is my first article in my new lovely blog! All the thankings go back to Chantal Souaid, whom from her own personal blog experience, encouraged me to blog about My Nutrition World!