McDonald's Horrifying Nutrition Facts

So let's say you decided to hit McDonald's for a Big Mac, some fries, a coke and one small Oreo Mcflurry! And the nice lady on the cashier asks if you would like to super-size it Sir, and you go "What the hell!" Pretty common conversation, no?

Well, truth be told, we are talking about:

• Big Mac >> 540 calories with 29 grams of fat, 10 of which are saturated, 70 mg cholesterol and 1020 mg sodium
• One large fries >> 560 calories with 27 g fat, 4 g saturated 430 mg sodium
• A large coke >> 320 cals with and 82 g sugar!
• One Oreo Mcflurry >> 500 calories, yes, with 17 grams fat, 10 g saturated, 60 grams sugar and 330 mg sodium

Lots of fat, sodium, cholesterol, saturated fats and sugar no? And a total of 1920 calories is more than I can have in a whole day! So say hello to heart diseases, stroke, hypertension, metabolic syndrome, hypertension and obesity!

So before you decide to go for McDonald's and other fast food restaurants, check McDonald's Nutrition Facts for the unbelievably huge unwanted amounts of extra fat, saturated fat, trans fat, cholesterol, sugar and sodium you are adding to your diet!

Fruits and Veggies - Blended Creatively in your Diet

Modifying recipes without compromising taste does not actually require extra time or effort, you just need few ideas to spark your creativity especially when it comes to fruits and vegetables and incorporating them in your family’s dietary habits. Focus has been put more on the importance of including fruits and veggies as a part of everyone’s personal eating habits with variety, moderation and balance built in.

Now even though fruits and vegetables’ content varies enormously, in general, they are low in fat, low in sodium, they are high in fiber and water, they supply many vitamins such as vitamin A, vitamin C, folate, B 6, potassium, calcium, magnesium, selenium and they provide lots of phytochemicals and antioxidants .

So here are few ideas that might help you fit a rainbow in your and your children’s diets:

Kalyn's Kitchen

Grate your way – Add grated shredded or chopped vegetables such as zucchini, spinach, carrots and cabbage to mashed potatoes, meat dishes, rice, bulgur, wheat or lasagna.

Be fruit saucy – It’s time to experiment with fruits: make strawberry puree, banana, apples, peaches or pears and try them on grilled seafood or poultry, pancakes, toasts or even mix them with skimmed milk and crushed ice!

Toss in dried fruits – Try adding dried mangoes, papaya, raisins, prunes or apricots in whatever meal you are having whether you are baking homemade breads or cakes or in salads, sandwiches, rice, pasta, milk or pancakes.

Creative pizza – You’ll probably think I’ll suggest adding zucchini, broccoli, asparagus, carrots, bell pepper strips and tomatoes to your pizza, and yes, it’s true. But I also suggest you trying to experiment with fruits as well! Try adding pineapple slices, raisins, mango bits or even apple wedges. They will sure taste different – good different.

Mix fruits and veggies – Make a quick stir fry or boiled rice or pasta and add both fruits and vegetables to them! Start with small bits of raisins and experiment with one meal as a start.

Expand – Try new vegetables that you haven’t tried in your life. These could be local or not; either way give them a shot in a stew, salad, with rice or rice!

Lunch then fruit – Make a habit of packing one fruit for every member of the family to have after lunch.

Toss up a vegetable, fruits and legumes – Add colorful vegetables, legumes and fruits in your salad. Try adding rocket with strawberries, kiwi with romaine lettuce, beets with cabbage and chickpeas or carrots with spinach, lentils and raisins. Weird, yet creative and delicious combination!

Check this recipe from Italian food net

Make dips and spreads – spicy salsas can be made with bell peppers, tomatoes, onions, garlic and spices. For a new twist, add pineapples, peaches or mangoes! You can make baba ghanouj form eggplants with tomatoes and pomegranates seeds as a topping or chickpeas hummus with mint and strawberry bits! 

Stuff omelette time with veggies – In Lebanon, we have the habit of scrambling eggs with mint, tomatoes, cucumbers and probably onions on the side. This time try mixing your choice of onions, bell pepper, tomatoes, carrots or spinach with the eggs and baking them altogether.

Through these “out of the box” creative and colorful recipes, you, as a family, will probably learn how to enjoy fruits and vegetables for their vibrant colors, crunch and wonderful different flavors and in the same have enough fruits and vegetables fit in your diet. This way, you will sure increase your intake of healthful foods and stick to a hearty diet!


Source: American Dietetic Association - Complete food and Nutrition Guide, Roberta Larson Duyff

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

St. Patrick's Day Green Cookies!

Courtesy of Taste of Beirut

It's pretty known that on March 17th,  St. Paddy's Day, you either Go Green or Go Home!

So in order to celebrate this day in a delicious crispy way, I think it's definitely fine to have something sweet. This is why I found this chocolate-minty cookies recipe which I highly recommend to check here, especially if you love the mixture crispy-chocolate sweet-refreshing minty taste!

However, you know I can't but add: A little chocolate is good for the heart, so have these cookies in moderation and try to avoid beer binge drinking on this lovely day!

Coffee - Everyone's Morning Ritual

An innocent cup of coffee can become a morning ritual, right? Well it has probably happened to you! However, it's important to know the facts!


A cup of plain black coffee contains around 10 to 15 calories tops! And moderate intake of coffee - a cup or 2 per day - provides you with rich antioxidants and is actually linked with lower risk of diabetes type 2, heart diseases and Alzheimer's! But be warned, this is only linked to plain black coffee!


BUT - Ordering from the fancier side of the menu, say at Dunkin Donuts perhaps, you decided to go to a coffee coolatta with cream. Well, sorry to burst your bubble, but this contains 400 calories, 23 grams of fat and 43 grams of sugar! Even if you chose the skim milk version, you will end up with 210 calories and 49 grams of sugar!


So let's say you dropped by Starbucks:
If you go for its Frapuccino, we are talking about 450+ calories and even if you decide to go for "lighter" or simpler options such as the iced falvored Latte with only 2% fat milk, this is more like 250 calories with 6 grams fat and 34 grams of sugar! Cocoa whole milk (venti) is 600 calories, Mocha whole milk (venti) is 500 cals, caramel Machiato whole milk (grande) is 300 cals, mint Mocha chip frappucino (grande) is more like 500 cals and white chocolate mocha with whipped cream is 470 cals, I mean just to name a few!


So now you're probably asking "What can I order then?"

• First of all, stick to one cup a day! Skip all the rituals of one cup in the morning, one on the break and another in the afternoon! You don't need this much caffeine in your body. Keep in mind that too much caffeine is linked to bone loss, fertility problems, headaches, irritability, little sleep, back pain, heartburn and ulcerpain! Moreover, try to avoid other caffeinated foods and beverages throughout your day such as carbonated sodas, tea and chocolate

• Watch your order size, always go for the smallest cup
• Ask for skim milk or 1% fat milk (low fat)
• Avoid adding sugar
• Avoid the whipped cream topping
• Avoid sugary syrups like the chocolate/caramel/vanilla ones!
• AND, lay off the extra doughnuts, croissants, muffins, brownies, cookies and cakes that may accompany it! Just think of the blueberry muffin at Starbucks: it's 360 cals, apple bran muffin 470 cals, apple fritter 490 cals, butter croissant 350 cals and vanilla cupcake 340 cals!

So enjoy a good warm cup of coffee without those fancy mixings and extra calories, fat and sugar!


Source: Everyday Health

How to Manage Your Diet This Lent

It’s the first day of Christian fasting (aka Lent) here in Lebanon, and most people are confused about how this could affect their overall health. So I got a good straight to the point newsletter from Sohi Wa Sarih Clinics and elaborated on it a bit. You can actually check their website and apply to get their healthy weekly newsletter as well.

Now there are mainly 4 types of fasting that can be applied separately or together, depending on your own preference, physical condition, age and/or religious sect:
• Fasting until 12 pm
• Deprivation of food(s) you like
• Abstinence from meat for the whole fasting season
• Deprivation of all types of animal products, including meats, dairy products and eggs

Fasting until 12 pm:
Well, it has no effect on health at all since your body will not reach its starvation mode yet. It may be harder on night workers or people who wake up really early but it’s usually not recommended to exceed a period of 14 hours without food between dinner and breakfast. So keep track of how long you are staying without providing your body with food and fix your diet accordingly!

Giving up chocolate

Deprivation of food you like (could be chocolate, potato chips, soft drinks):
These foods are not necessary, and yes guys, they can be left out of your diet. They will sure not affect your health or physical well-being, on the contraire, they will push you to focus on healthier food options such as fruits and vegetables as snacks! This way you'll cut the junk and increase your intake of vitamins, minerals, fibers and anti-oxidants!

Abstinence from meat:
Some people could also choose to cut down on their meats. Meats contain iron, a mineral essential for the body, found in legumes and vegetables too, but in a different and less effectively absorbed form. So when you give up meats, make sure to have enough legumes (7boub, such as beans, chickpeas, peas and lentils, along with dark green leafy vegetables). Throw a lemon on the side because Vitamin C enhances the absorption of iron whether it's in its meaty or vegetable form! Moreover, make sure to have at least 2 servings of grilled or canned fish (I mean if you haven’t given them up as well) to ensure appropriate amount of proteins and omega 3 in your diet.

All vegan diet

Deprivation of all types of animal products (Vegan Diet):
This type of fasting consists of abstinence from red meat, chicken, fish, eggs, milk, cheese, butter and all animal products whatsoever. This would compromise protein, calcium, zinc and vitamin B 12. Animal foods provide all 9 “essential” amino acids (protein building blocks) needed to make “complete proteins”, whereas plant foods are considered as incomplete, meaning they lack one or more essential amino acids. 

Lentils and Rice. Don't forget
the complementary lemon-y salad
on the side!

Now to outsmart this >> Go for “complementary” protein sources, such as grains and legumes consumed together in the same meal, thus providing adequate amounts of all the essential amino acids. For example mix beans with rice (fasolia w rez) or lentils with rice (mjadara or mdardara) along with cabbage salad with lemon juice on the side (remember the Vitamin C effect on iron in legumes) 

As for milk and milk products, calcium should not be a concern if abstinence is limited to the 50 days’ fasting period. Osteoporosis takes much longer than 50 days to develop!  However, keep in mind that dark green vegetables such as broccoli and canned sardines (with bones) provide considerate amounts of calcium in your diet.

Drink at least 8 to 10 cups
of water per day

Last but not least, consume slow-digesting foods having fibers such as vegetables, legumes, whole wheat carbs and fruits more than fast-digesting food like juices, white bread, sweets and sugary drinks because the fast digesting ones make us feel hungry again (low filling effect) after 2 to 3 hours of eating and increase the risk of constipation!

And even if you are fasting till 12 noon (and maybe fasting from drinking water as well) make sure to drink enough water, 30 ml/kg X your weight in kilograms throughout your day!

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. 

Taste Lebanon - A Culinary Journey Across Lebanon

Dirty Kitchen Secrets, in collaboration with the Lebanese Ministry of Tourism, is organizing the 2nd edition of Taste Lebanon - a culinary journey across Lebanon for all the foodies out there who would love to combine tourism with food appreciation.

It will take place from April 28th till May 6th 2011.

Now what I found interesting is that this tour will be very personalized where people will be invited to Lebanese homes across the country to learn the authentic cooking techniques. 

The 7-day tour will include some of these activities, depending on seasonal variation:

• Fish your own - boat trip
• Harvest your own - with a short discussion on local farming
• Demonstration on Arabic bread and Saj bread, sujuk and basterma (Armenian sausage and cured meat), Kebbe making, Baklawa and/or halewet el jebn (Lebanese sweets)
• Kitchen workshop on Lebanese mezza (delicious range of appetizers)
• Visits to old and new souks
• Dairy farm visit
• Visit to a butcher and a bakery in order to watch the process of making the Lebanese sfiha (miniature minced lamb pies)
• Visit oil groves and olive oil pressing
• Visit a vineyard with wine tasting
• Visit an Arak distillery (Lebanon's national alcoholic drink - similar to ouzo and pastis)
• Visit wild Zaatar (thyme) fields
• Demonstration of how to make Moune like Kkshek, bulgur, awarma. etc. (traditional Lebanese food storage techniques)

Amazing and exhaustive list of foods you always see in Lebanese delicious recipes, yet you never know their origins. So it's a great way to visit Lebanon and get more acquainted with our yummy food! More details for costs, hotel, meals, detailed schedule, terms and conditions, etc. please check Dirty Kitchen Secrets (DKS).

You can also check the DKS blog for many creative recipes!

Roadster Diner Goes Light

 

Roadster Diner in Lebanon introduced a new light menu section of burgers & sandwiches!

These include beef grilled patties & chicken breasts for burgers and sandwiches of either chicken, tuna, turkey and beef filet. This is great news for those who are watching their diets and figures because all these items contain less than 500 calories, served with vegetables in brown breads and buns!

I loved the Fit n' Burger made with grilled patty, rocket leaves, grilled onions, grilled tomatoes, grilled fresh mushrooms and their light sauce served in a mutli-cereal brown bun.Yum yum! 

Now calories and health aside,I have one tiny note:
Should all light/healthy meals in Lebanon be really that expensive? This is probably a very important aspect to tackle. I mean if you saw the same burger in a menu:

• The first considered as unhealthy and dipped in saturated fat, luring you with extra mayo, bacon and cheese
• And the second is all grilled, healthy in brown bread - BUT - around 5000 LL more expensive??

It's not that we can't afford it, it's more like making it impossible for people to make healthier and lighter choices without making them pay extra for it!

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

Kalyn's Kitchen Creative Salad Recipes

Recipe for napa cabbage, red cabbage and peanuts from Kalyn's Kitchen

Since it's fruit and vegetables' month with eating with colors and all, one smart and creative blog I love to get inspired from is Kalyn's Kitchen, especially her exhaustive salad selection.

In her blog, salads are divided either with:

• Tomatoes and cucumbers
• Fruits and vegetables
• Greens (arugula, spinach, cabbage, lettuce, etc.)
• Carbs source (pasta, grains, beans, rice, etc.)
• Or with a protein source (cheese, eggs, different types of meats)

Now if you select one one the above mentioned types, hundreds of salad recipes appear, and that's the best part! I mean how creative can you really be?

Just check the Salads with Tomatoes and Cucumbers for instance and get inspired.

As for my personal favorite, I love the selection of "salads with vegetables and fruits" because salads are divided by fruit/vegetable type: whether with radishes, asparagus, avocado, snow peas, carrots, celery and the list goes on!

Who said you can't have one different salad every day of the year?
So here are few delicious photos of few salad ideas from Kalyn's!

The Oscars ... & Weight Loss!

Watching the Oscars!
Great dresses, of course, which you can check live on the amazing fashion blog: The T Project!

But I can't get over Jennifer's Hudson's transition, she has lost 80 pounds or around 36 kilograms and she's looking good!


WAY TO GO Weight Watchers! 

PS: Oh and if you are a huge movies' fan,like me, I am sure you will love Anis Tabet's Let's Talk About Movies blog!

The before...

And the after...

One Quick Reminder during the "Heart Month"

One last reminder during the "Heart Month":

• Have an active lifestyle and exercise 30-60 minutes every day
• Lose extra weight by balancing calorie intake and physical activity
• Sleep at least 8 hours per day
• If you smoke, quit. If you don't, avoid passive smoking
• Try to decrease stress as much as you can - learn stress management, breathing and relaxation techniques
• Aim for normal glucose level, normal blood pressure, low LDL cholesterol, high HDL cholesterol and low triglycerides
• Decrease your sodium intake (table salt, canned foods, fermented foods, fast food) and increase your potassium through fruit and vegetables
• Limit fat intake to 25-30% of your diet with less than 10% from saturated fats, less than 1 % from trans fat and less than 300 mg of cholesterol
• Consume baked fish at least twice per week
• Choose lean meats
• Roast, bake, steam, grill, broil, boil instead of frying, deep frying, sauteing, glazing
• Use  mono and poly-unsaturated fats such as vegetable oils, nuts, fish, olives, avocado
• Select fat free (skim) and 1 % fat milk, yogurt, cheeses, labne, chanklish and dairy products
• Increase your fiber intake and have whole wheat non-refined carbohydrates
• Have plenty of vegetables on every meal and 2-3 servings of fruits per day
• Increase your intake of legumes and beans
• Limit your intake of sweetened beverages and increase your intake of water
• Limit your intake of carbonated and caffeinated beverages
• Limit your intake of fatty/sugar sweets and desserts
• Limit your intake of junk and fast food
• If you consume alcohol, do so in moderation: max 2 drinks for men & 1 drink for women
• Watch out for how food is prepared when you eat outside

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

Healthy Kids Snacks Ad in Beirut - Gone Wrong!

So I received an e-mail couple of days ago entitled: "*Company's Name* Beirut - Healthy Kids Snack". Intriguing, I said. Finally, some promotion for healthy snacks in my country for once!

Boy was I wrong! Unfortunately, all I got was what you see below.

• So in their Ad, which is not shown above since I had to crop it out - their phone number was all over the poster, they said "Toss out the junk food and start making snack time fun again!"
  >> I'm sorry to say but what they are promoting FOR KIDS is what everyone calls junk food: Food high in refined carbohydrates, low in fiber, prepared with ghee/butter, high in sugar, high in trans and saturated fats!
  
• They continued to market "When kids need that little something to get them through the day, this the collection to turn to"
  >> Wow! I mean whatever happened to the "common" ways of fueling your body with a bowl of skimmed milk, plain cornflakes and some fresh/dried fruits?
  
• Now "All our products are freshly baked without preservatives and made with the best ingredients" Yummy! Best ingredients! I love those... but what are they again? Probably the best sugar or butter in the world? Yum-Yum!
  
• Well from the huge variety given, you can only see one "your healthy cookies" description as a caption for the oat cookies -probably because these are the only ones with some fibers! So maybe- maybeee, these might be healthy, depending on how they are prepared.

Either way, I suggest that home-made cookies, plain cakes, cheesecakes, brownies and muffins should be taken in moderation for both adults and kids.

So next time it's SNACK TIME and "kids need that little something to get them through the day" 
>> Go for a cup of strawberries, a banana, a fruit salad, dried fruits, freshly squeezed juices, vegetable sticks, whole wheat toast with home made marmalade, multi-cereal kaak with a cup of skimmed milk, a handful mix of unsalted nuts, a cup of skimmed milk with plain cornflakes, a cup of plain skimmed yogurt with some mint and cucumbers, freshly made fruit smoothies, a cup of hot chocolate made with unsweetened cocoa! You can also mix "moderation with healthy" - a cup of milk with cookies, fruit dipped in dark chocolate or whole wheat pancakes with honey/marmalade/chocolate paste and fruit slices.

This way you will incorporate healthy eating in your kids' lifestyle, establish a healthy and clear idea of what healthy and unhealthy is, decrease any risk of childhood obesity and earlier onset of diseases, decrease dental caries risk, make sure they are getting enough vitamins, minerals, antioxidants, phytochemicals and fibers and above all "making their snack time fun"!

Improve your Heart's Health

According to the Center for Disease Control and Prevention, American life expectancy is increasing, yet we are living longer with more diseases. Heart disease and cancer are still the number 1 cause of death in the United States. 

Now since February is the "Heart Month", it's essential to know how you can live a heart-healthy life! Excess weight, lack of physical activity, high blood pressure, high sodium diet, high cholesterol/saturated/trans fats consumption are all major risk factors for heart disease!

Therefore, these tips will help you keep a healthy lifestyle one step at a time!

Increase Fiber: Foods that are a good source of fiber contain at least 3 grams of fiber per serving. Check the Nutrition Facts label on a food or beverage package to ensure that you are getting at fiber in your diet. Adult men (ages 19-50 years old) need at least 38 grams of fiber, and women of the same age should aim for at least 25 grams per day. The best sources are brown rice, brown pasta, multi-cereal breads, whole grain toast, fruits and vegetables. Legumes such as beans, chickpeas, lentils,etc. are also an excellent source of dietary fiber.

Grains: The Dietary Guidelines for Americans recommends that half of your grains are whole grains. Making simple switches like choosing 100 percent whole wheat bread and pasta can help you increase your whole grain intake.

Soy: According to the Food and Drug Administration 25 mg of soy protein can help reduce the risk of heart disease. Try adding a packet of soy, edamame or use soy milk in your diet, especially if you haven't given them a shot yet!

Potassium: Many fruits and vegetables such as bananas, potatoes, beats, beans, oranges, spinach, and apricots can help blunt the effects of sodium on blood pressure. All forms of fruits and vegetables, whether fresh, canned, frozen, dried, or 100 percent juice can assist you in your effort to promote heart health. However, it's best to have whole fruits and vegetables as your first choice in order to benefit from their fibers as well.

Dark Chocolate: Certain phytonutrients in cocoa, known as flavanols, can help promote healthy circulation. When enjoyed in moderation, dark chocolate can be part of healthy diet that promotes heart health.

Spread Some Heart Love: Plant sterols are cholesterol-reducing food ingredients that come from plant-based foods such as vegetables, nuts and seeds. Plant sterols lower your body’s cholesterol levels by competing with dietary cholesterol for absorption. You can add plant sterols to your eating plan by looking for food products that contain added plant sterols, such as granola bars, orange juice or vegetable oil spreads. Just get to know your food labels more!

Go Nuts: A handful of nuts (about 1½ ounces) such as almonds, hazelnuts, peanuts, pecans, pistachios & walnuts every day may also help reduce the risk of heart disease. Portion out servings at the beginning of the week and keep them in your desk draw for a heart-healthy snack at work.

Take 30 for heart health: Have and active lifestyle overall and find the time to fit at least 30 minutes of exercise into your daily routine. This can be done in 10 minute increments three times a day. Try finding ten minutes in the morning before work for a quick walk around the neighborhood and follow this up with a ten minute walk during lunch and another one after dinner. It's actually pretty easy to integrate separate-several 10 minutes of exercise in your day. 

This lovely article has been brought with slight amendment from Food Insight.

Deep Fried Beer - Come Again?

Huffingtonpost.com

Ravioli-shaped salty dough filled with beer - then deep fried at 375 degrees for 20 seconds!

Yes, they managed to invent this recipe in Texas and apparently beer pours out of the pocket when you take a bite. The Texas Alcoholic Commission ruled that one must be over the age of 21 to be able to purchase this meal.

I can't imagine this combination of refined carbs + alcohol + salt + deep frying
>> high caloric, non-nutritious, fatty, hypertension-y
>> definite recipe for chronic diseases!

10 Great Tips to Get Your Kids to Eat Vegetables and Fruits

There is no doubt that fruits and vegetables are very important, so we’ve heard! However, recent studies indicate that children who ate the most vegetables and fruits had significantly healthier arteries as adults than children who ate the fewest. So you see, what your children eat during their childhood reflects on their lifestyle, eating habits and overall health as adults.  Therefore, here are 10 helpful and efficient tips formulated from the American Heart Association aiming to encourage your children to include more vegetables and fruits in their diet. This way, they will increase their intake of vitamins, minerals, antioxidants, water and fiber! 

1.   Make fruit and vegetable shopping fun and educative: Visit your grocery store with your children and show them how to select ripe fruits and fresh vegetables. This is also a good opportunity to explain which fruits and vegetables are available by season and how some come from countries with different climates. Make fruits and vegetables interesting: talk about where they come from, how they are planted, grown and cultivated.

2.   Involve kids in meal preparation: Find a healthy dish your kids enjoy and invite them to help you prepare it. There are many things children can help you with; it all depends on their age: younger kids can help with measuring, crumbling, holding and handing some of the ingredients to you while older kids can help by setting the table and cut fruits and vegetables into chunks, of course, when supervised by you. Make sure to teach them the right way to help and definitely praise them for their great help. This way, they will feel proud that they assisted you and participated in preparation a family meal. It will encourage them to eat a meal they have themselves made!

3.   Be a role model: Yes, you have a huge influence on your kids. Studies, whether recent or old, always assure the influence parents have on their children! If you are eating a wide range of fruits and vegetables, while surely enjoying them, your child would want to have a taste of what their parents are enjoying! You can’t push them to eat healthy when you show them it’s not your favorite. You are their idol so use it for your and their benefit.

4.   Create fun snacks: Schedule snack times for most kids like routines. Snacks are great when they are wisely chosen. Between meal snacks are a great opportunity to offer fruits and vegetables to your kids while enjoying them together.  To start with, make fruits and vegetables visible for your children. How? Place a bowl in the middle of your kitchen table at all times! Fill it with different kinds of fruits and vegetables and always remind your kids that it’s sitting right there. Moreover, kids like to pick up foods with their hands, so give them finger foods they can handle depending on their age. You can also cut up a fruit and arrange it on an attractive plate, make a colorful rainbow in their plate, make a smoothie or freeze a smoothie in ice cube trays. Be creative! Create a smiley face from cut-up vegetables and serve with a small portion of low-fat salad dressing, hummus or plain low fat yogurt or labne. 

5.   Give kids choices - within limits: Too many choices can overwhelm a small child. However, giving your children the freedom to choose from a short list is a great idea. This way you will be encouraging them to start formulating their own decisions while pushing them to eat healthy foods. Don’t go asking them what they want for lunch but don’t force them with one kind of food. Instead, offer them limited healthy choices for snacks, such as dried fruits with nuts, banana, strawberry with cereal or carrot fingers?

6.   Eat together as a family: If your schedules permit, family dining is a great time to help your kids develop healthy habits and attitudes about food and the social aspects of eating with others.  Make sure you are eating your fruits and vegetables constantly and in front of your children. Even if they aren’t eating certain vegetables yet or they are rejecting others, they will model your behavior sooner or later. This is why tip 10 is crucial no matter what!

 7.   Expect pushback: As your kids are exposed to other families’ eating habits, they may start to reject some of your healthy offerings. Without making a disparaging remark about their friends’ diet, let your children know that fruits and vegetables come first in your family. A positive experience with food is important. Never force your child to eat something, or use food as a punishment or reward

8.   Grow it: Start from the ground up — create a kitchen garden with your child and let them plant tomatoes and herbs, such as basil and oregano in window boxes. If you have space for a garden, help them cultivate their own plot and choose plants that grow quickly, such as beans, cherry tomatoes, snow peas and radishes. Provide child-size gardening tools appropriate to their age. 

9.   Covert operations: You may have tried everything in this list and more, yet your child’s lips remain zipped when offered a fruit or vegetable. Try sneaking grated or pureed carrots or zucchini into pasta or pizza sauces. Casseroles are also a good place to hide pureed vegetables. You can also add fruits and vegetables to foods they already enjoy, such as pancakes with blueberries, carrot muffins or fruit slices added to cereal. On occasions when you serve dessert, include diced fruit as an option. 

10. Be patient: Changes in your child’s food preferences will happen slowly. They may prefer sweet fruits, such as strawberries, apples and bananas, before they attempt vegetables. Eventually, your child may start trying the new vegetable. Many kids need to see and taste a new food a dozen times before they know whether they truly like it. Try putting a small amount of the new food — one or two broccoli florets — on their plate every day for two weeks; but don’t draw attention to it. 

Brought to you from the American Heart Association.