Right Nutrition When You Have the Flu!

So the flu season is here! I've been sneezing and coughing all day and I found myself super tired, with watery eyes, a sore throat and no appetite at all! Obviously, when you're sick, you're too tired to think about healthy eating! Now, a healthy lifestyle - with lots of fruits, vegetables and lean protein, accompanied by regular exercise – will help in increasing your immune system. Alas, colds and flus are possible and it’s natural to let good nutrition slide when coping with illness. But when your body battles flu symptoms for days or weeks, your diet is essential to help you achieve speedy recovery especially with work, school or university - these guys just don't seem to take a break!

Nutrition tips to boost your strength and immunity!

Protein is crucial - Because protein is crucial for building and repairing cells, it can help prevent the loss of muscle mass. It also helps maintain fluid balance and improves your body's ability to heal, especially that antibodies needed to find germs are actually made of proteins themselves!Some sources of protein are fish, chicken, lean meat. Eggs and dairy products such as milk, labne and cheese are also easily digestible forms of animal protein, but I'm not a big fan. You can go for animal sources of protein such as quinoa, legumes and nuts. The key is to combine legumes, beans and nuts with whole grains such as bulgur, whole wheat or rice. This way, legumes and grains will complement each other in providing you with complete source of proteins.

In addition, by eating foods high in protein, you also get the benefit of other healing nutrients such as vitamins B6 and B12, both of which contribute to a healthy immune system. Proteins also contain minerals such as selenium and zinc that work to keep your immune system strong!

Getting Enough Calories – When trying to lose weight, counting calories could become a habit. So if you are a calorie counter, it’s time to ditch this habit! When you are sick, instead of trying to cut your total energy intake down, it’s time to increase it. Because your body is working harder to fight off germs and boosting your strength, you will sure need the extra nutrients!

Moreover, when you are sick, your appetite might decrease which could cause unintentional weight loss leaving you weak and exhausted! Therefore, boost your protein in your diet, have fruit and yogurt, whole milk and cream soups with vegetables and chicken!

Keep your Fiber in Check - Fiber is good for you both in the short and the long term. It helps keep you regular and prevents constipation. In the long run, it may lower the risk of intestinal problems, diabetes, and other diseases.But when you're feeling sick, it's easy to forget about the fiber. These diet changes, along with lower fluid intake and less exercise, can lead to constipation. So focus on having enough proteins, nutrient and energy dense foods as well as best sources of fiber such as fruits, vegetables, legumes, whole grains and nuts!

Having warm nutritious
soups can revitalize you!

Lots of fluids are a must - Water, soups and teas help keep your system stay well hydrated and counteract any fever you have. Warm teas help in opening congested airways, thin mucous secretions, coat the throat, soothe and warm up your aching stomach, help in decreasing any flu-related nausea and drain mucous secretions faster. Hence, the chicken soup: warm fluids with veggies as fibers and chicken as proteins!

In some people, dairy products increase mucus production. If this happens to you, avoid dairy for a few days. Dairy products may also make nausea and vomiting worse so know thy self!

Supplements - Vitamins and minerals are important for health; calcium, potassium, and vitamins A, C, D and E are just a few of them. But don't make the mistake of relying on supplements, instead you should concentrate on getting nutrition from whole foods. Lots start popping vitamin C tablets with their drinks and with every meal possible! Well, vitamin C  is protective if taken adequately as part of your daily dietary intake and not as a last minute resort! With whole foods, you’ll have the perfect combination of nutrients, vitamins, minerals, antioxidants and fiber! But hey, always check with your doctor before starting supplements or any alternative treatment!

Have lots of rest,
you need it!

Your sense of taste may be off since your nasal passages are plugged. So don't be surprised if some or your favorite foods don't taste the same.Remember to get plenty of rest, your body needs it!Everyone needs to get enough sleep, vitamins and nutrients and this is truer than ever when you're sick.

Photo sources

Sick man in bed 

Woman eating her soup

Resting in bed 

Green Peas and Fava Beans - Our Fresh Summer Treats!

Fava beans (foul) and green peas (bazella) are one of the favorites Lebanese treats during this time of year, other than green almonds nuts of course!

Fava beans

Green raw peas and fava beans contain significant amounts of carbohydrates and thus they are considered to be primarily constituted of starch. Their protein content is greater than that of potatoes and is actually close to that of rice even though both rice and peas have different types of amino acids (protein building blocks). So a smart way to go around cooked peas is to have them with rice, this way both their protein content will complement each other.

Peas are also rich in vitamin C, in fact, they have  40 mg for each 100 g, almost as much as lemon while fava beans contain about half of that of lemon.

Moreover, green peas and fava beans supply your body with vitamin A, E, B1, B2, B6, folates, iron and zinc and best of all, they supply you with lots of fiber!

Fresh Green Peas

Now apart from all the benefits listed about green peas and fava beans, can these green treats be considered as veggies and thus it's Ok to nibble on them "freely"? 

Well, not really! The issue we have in Lebanon is that during this time of year, everyone buys kilograms of these fresh greens and enjoy them - mindlessly if I might add - with lunches, dinners, picnics or simply with alcohol! So a very important nutritious advice concerning foul and bazella is to enjoy them in small amounts because to start with, they are high in fibers and might not be well tolerated in large amounts causing digestive disturbances and gases and most importantly because they are considered as starch - just like potatoes/pasta/breads/rice and not as green vegetables! This is why it is best to replace them with green munchies such as carrot, cucumber and bell pepper sticks or if you decide to have green peas and fava beans, make sure not eat them as a surplus to other starches in your diet!

Hummus - Just Deee-licious!

Pureed chickpeas may not sound very appetizing, but Hummus, the pretty famous Middle Eastern chickpeas spread, is just de-licious (especially my mom's)! 
Now we often take hummus for granted here in Lebanon, but it's actually a hot food trend abroad! Hummus has virtually taken over the “refrigerated flavored spreads” category, which enjoyed sales of more than $300 million in 2009, according to data from a Chicago-based market research firm.


Even though you can find pre-made hummus in supermarkets, it's just not the same. Now it's actually pretty easy to prepare so here's a the Lebanese quick version which I got verbatim from The Food Blog:

• Soak chickpeas overnight with a spoon or two of sodium bicarbonate




Courtesy of The "yummy" Food Blog


• Boil the hell out of the chickpeas. (now this step will definitely cause your chickpeas to lose some nutrients during the boiling process, diffused in the water).You want to be able to turn it into mush by simply pressing on the grain between your index and thumb
• Drain but keep the cooking liquid as you will need it, especially that it has some leaked chickpeas' vitamins!
• Put in a food processor with no other liquid and blend.
• If the food processor is not blending properly, add tiny amounts of cooking water, and I mean by the tablespoon just to get it going
• Keep blending until very smooth. If you put too much liquid, it will not get smooth enough, and remain yucky and grainy
• Add garlic, salt and lemon juice, blend again and adjust to taste.
• Add tahini paste/sesame seed butter (a bit at a time), blend and taste.
• Tahini will make the dip seize up, so add a bit of cooking liquid (or lemon juice if it needs it) to loosen it all up, but not too much. It should be be thick and creamy, not liquidy in any way. Have a look at how it holds its grooves in the picture above.
• Adjust garlic, salt and lemon juice, plate up, make a sort of well in the middle and fill it with good olive oil! (I would say just put 2 tsps of olive oil when you put hummus in your plate because you are already taking your fat in this meal from the tahini)

Now for more chickpeas facts (which are also called garbanzo beans), they are one of the world's oldest cultivated foods, dating back to the Neolithic period in what is now Sicily, according to The Food Encyclopedia. During the Roman Empire, chickpeas were shipped in jars from Sicily to the rest of Italy. But the Middle Eastern region is thought to have created hummus hundreds of years ago by combining pureed chickpeas with lemon juice or vinegar, tahini (sesame seed butter), garlic, and olive oil. 


Most importantly, whether you're new to hummus or a longtime fan, like moi, here are the nutritional benefits which it offers you!


Chickpeas, the main ingredient in hummus, are rich in fiber and lean proteins to start with. They also offer you vitamins and mineral such as folic acid, calcium, zinc and magnesium!
Now beans in general have been linked to lower bloog cholesterol and lower risk of cancer because they are rich in enzymes and antioxidants (such as saponins, protease inhibitors and phytic acid)!
On another hand, tahini (sesame seed butter) is rich in mono-unsaturated fats (the fat that helps to increase the "good" cholesterol HDL) and has additional calcium, proteins and fiber.
And not to forget, last but not least, the vitamin C lemon juice offers you, the monounsaturated fat the olive oil contains and the rich anti-oxidant heart healthy garlic potential!


Balila, courtesy of The food Blog


So be creative and enjoy your hummus:- As a raw vegetable dip: put your hummus bowl in the center and surround it with a rich combination of stick veggies such as cucumbers, broccoli, cherry tomatoes, bell peppers, cauliflowers, etc.
- As a sandwich spread with mint, cucumbers, tomatoes, rockets and olives
- In sandwiches, instead of mayonnaise >> this way you'll cut down your fat intake
- Diluted in water, broth or even wine to make such a delicious dressing for cold pastas
- Mix in a food processor with spices or ketchup to get a different taste and red color or with mint to get green creamy texture
- You can add small bits of lean grilled meat + pine nuts on the top and have it as a main dish with fattouch on the side (my personal favorite lunch!)
- You can even keep the chickpeas intact (no food processing) and make yourself a nice bowl of "Balila" mixed with garlic, lemon juice, oil and pine nuts!


Now food aside, I was inspired to write this "nutritional' post about hummus because of the Lebanese smart/sarcastic Hummus Nation Blog well, has nothing to do with food!


Sources: WebMD, The Food Blog and The Food Encyclopedia

Fattouch with Sumac - Most Delicious Salad in My World!

Photo courtesy of DKS and Greedy Gourmet blogs

Fattouch - a pretty famous salad we have here in Lebanon - is my favorite salad of all time! It's quite rich in various vitamins, minerals, fiber, antioxidants and water because of all the vegetables in it.

If you want the recipe, and I highly recommend giving it a try, you can check Dirty Kitchen Secrets's Beth's post on the Greedy Gourmet blog! The salad is pretty easy to prepare and contains the rainbow you need to include in your plate: lettuce, purslane, mint, tomatoes, cucumber, radishes, onions, pomegranate molasses, bread, lemon, olive oil, salt, pepper and Sumac. Some (like my Mom) even throw in pomegranate seeds, parsley, rocket and sometimes cabbage.

Now this salad would not have been the same without Sumac!

Sumac is dried and ground from dark red-purple berries from the sumac bush but could be somewhat hard to find outside the Middle Eastern countries such as Lebanon, Syria, Turkey and Italy. It adds a very tarty astringent delicious taste to any dish whether it is rubbed on meats, potatoes, eggs, hummus, vegetables, in thyme to make our famous zaatar for the man'ouche, in pies (fatayer), in soups or in salads, you name it! It can be added in the cooking process or sprinkled at the end.

If it's not available, it is often replaced by lemon or vinegar, though it is not really as sour; nothing can actually compensate for the rich taste sumac gives!

It is quite rich in antioxidants such as tannins that show antibacterial and antiviral potential; aiding the body to fight diseases. It also contains vitamin C, magnesium, calcium and phosphorus!

Note that sumac should be bought from a store and not picked from roadsides because some of the bush's varieties could be poisonous. 

Fruit and Veggies' Month

During this National Nutrition Month of eating right with color, don't forget to include various fruit and vegetables more abundantly in your dietary habits.

Most fruits and vegetables are naturally low in sodium, low in fat, free from cholesterol, high in fiber, important sources of vitamin C, vitamin A, vitamin E, potassium and folate, increase your fullness factor and are an integral part in any healthy and or weight loss diet program.

Recommendations differ between one person and another, by age, height, weight, gender and physical activity.
However, in general, daily recommendations are:
>> 2-3 servings of fruit per day
>> 3-4 servings of vegetables per day
 (but what counts as serving?? This will follow next week)

& 30 mL of water per kilogram of your weight! Water is essential; especially when you gradually start to increase your fiber intake.

For many more cartoons, please visit Randy's site @ www.glasbergen.com.

Rainbow Plates this March!

 

March is considered to be the annual month of Nutrition with this year’s theme being “Eat Right with Color”. A rainbow of fruits and vegetables creates a palette of nutrients, vitamins, minerals, antioxidants and phytochemicals on your plate, each with a different bundle of healthful benefits.
It is important to know that variety within each food group is essential because each offers unique nutritional benefits and supply different nutrients.

Green produce indicates antioxidant potential and may help promote healthy vision and reduce cancer risks. Fruits and vegetables that are green are rich in phyto-nutrients and antioxidants that
Fruits include avocado, green apples, green grapes, green pears, kiwifruit and limes whereas vegetables include artichoke, asparagus, zucchini, dark green leafy vegetables, spinach, mloukhiye, green peppers, broccoli, parsley, rocket, peas, okra, cabbage, mint and the list goes on! This is the most abundant variety we have in Lebanon from which we can benefit a lot when making our famous Fattouch salad!

Orange and deep yellow fruits and vegetables contain nutrients that promote healthy vision, healthy heart, better immunity and reduce the risk of some cancers.
Fruits include oranges, mango, cantaloupe, tangerines, pineapple, apricots, peach, papaya and yellow figs while orange vegetables include carrots, yellow pepper, pumpkins, sweet corn and sweet potatoes.
The rich orange color offers antioxidants such as carotenoids, bioflavonoids and the antioxidant vitamin C. The deeper the yellow/orange color, the more carotenoids these foods have!

Purple and blue options may have antioxidant and anti-aging benefits and may help with memory, urinary tract health, recurring infections and reduced cancer risks. Fruits that are purply are blackberries, blueberries, plums, raisin and purple figs while vegetables are eggplants and purple cabbage. These contain phenolic antioxidants and anthocyanins, which is responsible for the dark purple color.

Red and pink color indicate produce that may help maintain a healthy heart, vision, immunity and may reduce cancer risks. This color group delivers lycopene, a powerful carotenoid, as well as anthocyanin. Reddish fruits include strawberries, pomegranate, cranberries, red or pink grapes and watermelon and the vegetables can include beets, red onions, red bell pepper and tomatoes

Last but not least, the last member of the palette is white, tan and brown foods that contain nutrients promoting heart health and reduce cancer risks. These include fruits such as banana, pears, dates and white peaches in addition to vegetables such as cauliflower, mushroom, onions, turnips, potatoes and garlic. Selenium in mushrooms and allicin in garlic and onion are of great antioxidant potential.

In whatever meal you are having, always include a bowl of colorful mixed vegetables followed by a snack of delicious fruits!

For more information, check Eat right.org

BANANAAA!

Well, I'm a huge movies fan. I came across this last month after I saw the lovely Despicable me movie. However, I find that this short movie fits perfectly in my blog. Just let it buffer and check it out! I personally think we should all act this way around fruits: take them as snacks to work, school, university, wherever. They are trans/saturated fat/cholesterol/refined sugar- free and this way you will increase your intake of various minerals, vitamins and fibers!
Just so that you know, bananas contain vitamin B6, vitamin C, potassium, magnesium and manganese in addition to lots of fiber! Check these Top 10 ways to enjoy Bananas!

BANANAAAA... papple?

(Oh and "papples" have other kinds of minerals and vitamins, so variation of fruits in your diet will give you new and different health benefits every time!)

Five Ridiculously Good Foods!

Avocado 
These smooth, buttery fruits are a great source of not only "good" fats such as mono-unsaturated fats but other key nutrients as well. One Ohio State University study found that when avocado was added to salads and salsa, it helped increase the absorption of specific carotenoids, plant compounds linked to lower risk of heart disease and macular degeneration, a leading cause of blindness. “Avocados are packed with heart-protective compounds, such as soluble fiber, vitamin E, folate, and potassium,” says Elizabeth Somer, RD, author of 10 Habits That Mess Up a Woman's Diet.
However, they are a bit high in calories. To avoid weight gain, use avocado in place of another high-fat food or condiment, such as cheese or mayo and always keep in mind that, after all, it's a fat.  

Oatmeal 
Fiber-rich oats are even healthier than the FDA thought when it first stamped them with a heart disease–reducing seal 10 years ago. According to new research, they can also cut your risk of type 2 diabetes. When Finnish researchers tracked 4,316 men and women over the course of 10 years, they found that people who ate the highest percentage of cereal fiber were 61% less likely to develop type 2 diabetes.

To reap the benefits, eat 1/2 cup daily—preferably unsweetened. For a versatile breakfast, top with different combinations of fruit, yogurt, and nuts. You can also use oats to coat fish or chicken or add texture to meatballs. Check my more detailed article about Oats!


Salmon
Salmon is a rich source of vitamin D and one of the best sources of omega 3s fatty acids. These fats have a wide range of impressive health benefits: form preventing hear diseases to smoothing your skin, decreasing inflammation, aiding weight loss, boosting your mood and minimizing the effects of arthritis.
Moreover, omega 3 aids in decreasing memory loss and slows the rate of digestion, thus, making you feel fuller for longer! Watch out to get plenty of fish - at least 2 to 3 servings per week, this way your body will take its needs of proteins and omega 3 altogether! 


Apples
One of the healthiest fruits you should be eating or you probably already are, hence the saying: "An apple a day keeps the doctor away!" Fortunately, it's abundant in Lebanon. The Iowa Women's Health Study, which has been investigating women for nearly 20 years, names apples as one of only 3 foods (along with pears and red wine) that are most effective at reducing the riskof death from heart disease among postmenopausal women. Other massive studies have found the fruit to lower the risk of lung cancer and type 2 diabetes, even help women lose weight! Apples are rich in fibers, vitamins, minerals and water, so it's actually a win-win situation when you have yourself one of these!

However, keep in mind that one thing can make an apple unhealthy is when it's mixed with caramel, sugar, flour, butter or/& stuffed within a pie or on a tarte! Instead, have a fresh crunchy apple as a dessert or even added to salads!

Dark Chocolate
Yes, yes, dark chocolate! It is filled with flavonoid anti-oxidants that help keep platelets from sticking together, consequently clogging your arteries. It also can help decrease the risk of cancers with its anti-oxidative abilities. And there's more to add! According to a study from Denmark, it may also help you lose weight by keeping you fuller for longer! Researchers gave 16 participants 100 grams of either dark or milk chocolate and 2 hours later offered them pizza. Those who consumed dark chocolate ate 15 % fewer calories that those who had milk chocolate!
So not to make a huge fuss about it, have a small portion of 70 % cocoa or more from time to time! Desserts should not be banned if you are trying to watch your diet, just know what and how much to have!

Wait for more! Brought to you with amendment from Prevention website!

Spinach, Strawberry & Ricotta Salad

This salad is the easiest to prepare, gorgeous to the eyes and yummylicious to your taste buds! I got it from Live to Eat Blog. Since the holidays are near, you can prepare this simple salad if you are hosting Christmas dinner or New Year's Eve party!

In order to prepare 2 servings, you will be needing:

• 20 big sized spinach leaves
• 20 pieces of strawberry, fresh or frozen
• Ricotta cheese, 2 to 3 tbsp

For the dressing, it's preferable to mix all the ingredients together and refrigerate them for an hour before serving.

• 1 tbsp olive oil
• 1 tbsp red wine or balsamic vinegar
• 1 tsp lemon juice
• honey and cinnamon powder are optional, yet they add a sharp taste to your salad

Now the preparations:

• Wash the spinach leaves thoroughly and pat dry them. Then break or cut them into desired sizes and place them in your salad bowl.
• Wash your strawberries if fresh and keep in mind that strawberries are very perishable, thus you should not wash them until right before preparing this salad. Don't remove their caps and stems till you are done with washing them under cool running water. Simply pat dry them to prevent them from absorbing extra water, degrading their texture and flavor. Now cut them in half.
• Arrange the strawberries and ricotta on your bed of spinach leaves.
• Toss them all together and when you want to serve, drizzle your bowl with the prepared dressing and serve!

You can go for rocket leaves instead of spinach or feta cheese instead of ricotta. Feta will give it a saltier taste combining it with the sweetness of those strawberries.


So when you prepare this salad, not only will you satisfy your taste buds, but you will also get lots of nutrients on the side. You will get extra fibers from both the spinach and strawberries. The spinach will also provide vitamin A, E and K along with calcium, folate and iron while the strawberries will provide you with potassium and vitamin C & A. As for the ricotta cheese, it is considered a medium fat cheese that is rich in calcium, proteins, phosphorus and Vitamin A.
Bon appetite!
I owe this delicious recipe and colorful image to Live to Eat Blog!

Veggies Super-Power Still ON!

No matter how much your mom has nagged about eating your veggies, well she wasn’t lying! Veggies still rank as top ONE! A new study released by the Archives of Internal Medicine reveals that people with high blood levels of the antioxidant alpha-carotene, found in lots a variety of vegetables, were less likely to die during a 14 year longitudinal study (cohort) study compared to people with low levels of carotenoids.


Based on the study, a major factor causing chronic illnesses like cancers and heart problems may be related to high amounts of free radical oxygen that damage your DNA, protein and fat cells. Now it’s important that you know that free radicals’ production is totally normal in your body but the damage they cause can be alleviated by antioxidants’ action, hence carotenoids such as beta carotene, alpha carotene and lycopene. These nutrients are mostly loaded in fruits and vegetables such as carrots, squash, sweet potatoes, pumpkins and dark green leafy vegetables like broccoli and spinach.


What researchers did in this study was monitor alpha-carotene levels in the blood of 15,318 adults, age 20 or older, who participated in the Third National Health and Nutrition Examination Survey Follow-up Study between 1988 and 1994. In 2006, researchers surveyed how many of their sample had died and from what cause. They found that 3,810 had died, and that people with the highest levels of alpha-carotene in the blood were significantly less likely to die than those with lowest levels. In addition they found that a lower risk of cancer and heart disease in people with high levels of alpha-carotene.
So yes, yes having that extra bowl of salad every day in your plate will sure help in elongating your healthy life and in lowering heart and chronic illnesses risks.
Brought to you with the help of: http://healthland.time.com/

Oats - Newest Trend in Town?

Traditionally used in some countries in Central Europe for nervousness or insomnia as a sleeping mattress, it might not be a total coincidence!

Oats are among the most nutrient rich grains for they have more fat, more proteins and more carbohydrates compared to wheat. They are very rich in phosphorus, iron, folate, magnesium and zinc.

Oats is considered to be in the category of carbohydrates such as breads, pasta, legumes, rice, wheat, etc. Now due to its particular structure, these complex carbohydrates in this grain are easily assimilated and absorbed slowly. For this reason, oats provide energy for several hours. Eating oats as whole grains is perfect. They contain soluble and insoluble fibers that enable this grain to:
- Add bulk in your diet so that you would feel fuller for longer
- Retain water, making oats a lubricant and softener of stools in the lower digestive
- Speed the passage of foods thus reducing the transient time of foods traveling in your intestines
- Help in reducing cholesterol levels since it absorbs and removes bile acids that are used to manufacture cholesterol. Yes, but know that they are not your medicine, so don’t fall for such super claims and expect your cholesterol to suddenly drop down when you have some oats. They are of benefit as much as you change your lifestyle to a healthy one and combine it with exercise.

Now what about oat proteins?
Proteins in oats consist of 16.9% and they are easily digested. They contain essential amino acids but not all of them in optimal portions. They are rich in an amino acid called methionine but poor in others called lysine and threonine. Now, don’t strain your head with these names, just know that legumes like chickpeas, lentils or beans are, on the other hand, are rich in methionine and poor in lysine and threonine. So eating oats with legumes make them such a complete meal!

Oats also contain fat in small amounts; mainly unsaturated ones such as omega 6. They also contain lecithin and avenasterol, a vegetable substance similar to cholesterol, that both interestingly interfere with the absorption of cholesterol and thus help in reducing its blood levels.

Last but not least, not that I am considering oats as therapy, but yes, oats can help the digestive tract, constipation and the cholesterol levels like we already mentioned. It also aids the nervous system to stabilize especially that it contains small amounts of non-toxic alkaloid avenine that has mild sedative effects on the nervous system. Moreover, oats are well tolerated by diabetic especially if they are eaten as whole flakes including the bran in moderate amounts.

Oats are becoming more popular in Lebanon especially as breakfast ingredient in “muesli” that comes in packs such as cornflakes containing oats in addition to almonds, other grains, raisins and hazelnuts. They can also be part of granola bars or they can be boiled and used instead of rice or wheat.
Either way, oats are new for us, they are getting trendier and the best thing is that they are as nutritious as can be!