Fake Resveratrol's Heath Benefits?

Turns out the benefits of red wine due to its content of resveratrol may be fake/falsified after all! Nothing is sure yet but last week, on Jan. 11, after an investigation that lasted 3 years, Dipak K Das, PhD, “one of the world’s great red wine and resveratrol researchers with more than 150 PubMed articles” was charged for allegedly doctoring results in at least 26 peer-reviewed resveratrol papers over 7 years!

Resveratrol is a phytoestrogen and an antioxidant found in the skins of grapes and therefore, has been known to its cardioprotective properties of red wine. It is also found in various types of berries such as cranberries and blueberries, as well as a little amount in peanuts. According to Dr. Das's articles, resveratrol has been shown to be a very important and potent antioxidants, capable of scavenging free radicals that, when accumulated, increase oxidation of the cells, causing premature aging disrupting the cell's functions. Therefore, Dr. Das has been working on more than hundreds of studies to show how resveratrol can be the next anti-cancer/ anti-cardiovascular/ anti-inflammatory molecule! The man was about to replace aspirin with resveratrol!

Investigations are still in progress and you can read the detailed 50 page report about the Special Review Board Report Investigation of Allegation of Research Misconduct by the Office of Research Integrity.

Dr. Dipak's work as the director of Connecticut's Cardiovascular Research Center is now suspended as well as as his 900,000 $ research programs!

We'll just have to wait and see about the future of resveratrol (and red wine) and their nutritional potential!


References: Investigation Report, CTmirror.org, Chicagotribune, Nutraingredients
Photos: Red Wine

Break that Weight Loss Plateau!

If you're trying to lose weight or if you're experienced in weight loss diets, you might recognize words like 'weight loss plateau'. When you are dieting, you are bound to consume less food that what your body is used to. This works out great the first couple of month: you're motivated and in the same time you are losing weight! Suddenly, your body is in shock, it won't allow you to lose any more weight thinking that you are actually starving it so it decreases your metabolic rate to preserve energy. This genetic mechanism has worked just great for humanity's good when food was scarce and when famines were common, but it is one hell of an enemy now that you are trying to shed off the extra weight! This, in the nutrition world, is called hitting a plateau, an obstacle many dieters face!

So how to break this plateau for a successful weight loss?

1- Be aware of your total caloric intake. You may be having fattening desserts with your diet, eating hidden fats from some kaaks or cooked meals, choosing high fat types of cheeses or cuts. So as a starter, go over what you are eating in general and discuss them with your dietitian, maybe you are missing out on some details.

Mix workouts. Join bicycling classes,
they're my favorite!

2- If all is set, and yes it is the plateau we've been talking about, then the first thing you can do is increase/change your physical activity routine. Many prefer to lose weight without exercise, and this is actually possible. However, with exercise you can burn quicker and tone your body up! So the whole point is to exercise. Now if you already exercise and you hit a plateau, it's because you have been doing the same exercise for quite some time that your muscles got used to such movements and are performing them using way less energy that when you first started. Therefore, change exercises, go for interval training, lift some weights, try some Tae Bo, go for Zumba dancing, just mix cardio, stretching and strength exercises altogether.

3- Another thing you can do is calorie cycling. This can be done with the help of your dietitian. Because your body thinks you are starving it, you may want to change the total amount of calories you are having just to reassure your brain that you're not! So let's say you've been eating around 1700 calories for the past couple of months before you hit the plateau, now you can cycle between 1400, 1700 and 2000. The dietitian can carefully assess whether you can go for calorie cycling to begin with and she must be the one who prepares this diet for you, so don't go cycling on your own.

4- Alter your macronutrient intake - Start off with 50% carbs (half of which are definitely whole), 30% fat (mono and polyunsaturated fats) and 20 % lean proteins (fish, dairy, legumes). When you hit the plateau, change the percentages, but let your dietitian do that as well! You can increase your lean protein intake for couple of weeks for example, this has been shown to help nudge your metabolism up a bit!

When I said smaller meals,I didn't
mean miniature food,
but these look beautiful!

5- You can also have 6 smaller meals instead of 3 large ones! Have more frequent meals, but make sure to go for smaller portion sizes of course! Increasing your meal frequency can help in revving up your metabolic rate, thus helping you burn more.

6- One important thing you can do is hanging in there and not losing your motivation. You are on the right track so losing hope is the last thing you want. You need to maintain for a while , you are probably losing weight but it may not be significant to show on the scale!

References: Body weight plateau 2007 study, Nutrition Diva, Diet blog

Photos: Bicycling class, Miniature food art

Seminar on Undernutrition and Obesity in Lebanon

Even though I am still pursuing my masters and still in the 'education business', I believe it is quite crucial to keep on updating ourselves with the newest topics in our domain. This is made easier and guaranteed among registered dietitians abroad (US/UK/Canada) by imposing that each dietitian collects a specific number of Continuing Professional Education (CPE) credits. These credits ensure that all practitioners are improving/updating their knowledge, engaging in conferences and workshops and establishing short and long term goals for professional development -all beyond what is required to enter the profession in the first place, like BS/Hospital Internships. This way all dietitians are obliged to participate in CPE activites to maintain their registration.

But whom are we kidding, as dietitians in Lebanon, we just had a new syndicate (I still have no idea what they offer, I should dig into that) and we have no such thing as CPE credits. So we have to continuously search the country for good Nutrition and Health related conferences and workshops. This is why, the below can be a push for all dietitians in Lebanon to update their knowledge when it comes to undernutrition and obesity in Lebanon!

Under the patronage and presence of H. E. the Minister of Public Health Mr. Ali Hassan Khalil -  

A Seminar on Undernutrition and Obesity in Lebanon

Date: Friday January 20, 2012 From 9.30 am till 2 pm
Venue: Auditorium 2300, Charles Hostler Center, 2nd Floor, AUB

9:30-10:00 Opening Ceremony
Opening statements by:
1. Dr. Nahla Hwalla, Dean, FAFS, AUB
2. Dr. Mouin Hamze, Secretary General, CNRS
3. Dr. Peter Dorman, President, AUB
4. H.E. Mr. Ali Hassan Khalil, Minister of Public Health
10:00-10:30 Coffee Break

10:30-11:40 First Session
Chairperson: Dr. Abdel Hamid Hallab (CNRS)
Discussants: Dr. Salim Jeambar (USJ), Dr. Christa Boulous (USJ)

Presentations by:
- Dr. Lara Nasreddine (AUB): Prevalence and determinants of underweight and obesity in the Lebanese population, and the magnitude of change in obesity prevalence over the past decade
- Dr. Ziad Harb (USEK): Prevalence of micronutrient deficiencies in the Lebanese population
- Dr. Khalil Helou (USJ): The association between childhood obesity and metabolic syndrome indicators
11:15-11:40 Discussion

11:40-12:45 Second Session
Chairperson: Dr. Tamima El Jisr (CNRS)
Discussants: Dr. Walid Ammar (MOH), Dr. Fadi Yarak (MOE), Dr. Sameen Siddiqi (WHO/EMRO), Mrs. Sawsan Wazzan (Diet Center)

Presentation by:
- Dr. Nahla Hwalla (AUB): Development of food-based dietary guidelines for Lebanese adults and development/implementation of a school-based intervention program for Lebanese school-aged children and adolescents
12:00-12:45 Discussion

12:45-13:00 Third Session
Chairperson: Dr. Ahmed Dallal (Provost, AUB)
Conclusions and future perspectives to be presented by Dr. Mouin Hamze (CNRS) and Dr. Nahla Hwalla (AUB)
13:00-14:00 Buffet lunch

* This is the first Associated Research Unit (ARU) seminar in collaboration with the Lebanese National Council for Scientific Research (CNRS), AUB, USEK and USJ

Info sources: Lebanese Dietetic Association, Continuing Professional Education Guidelines 

What is Hereditary Hemochromatosis?

If you have heard of Hereditary Hemochromatosis (HH or داء ترسب الأصبغة الدموية), it's probably because you or someone you know has HH! In Lebanon, awareness about this disease is kind of non-existing! HH is a genetic disorder of iron metabolism in which the body accumulates iron. It has a worldwide distribution and is the most common single-gene disorder in the US white population.

What happens exactly?

Genetic mutation causes the body to absorb and store more iron than it usually does, more like 2 to 3 times! Once absorbed, there is no physiological mechanism to get rid of this iron (other than through menstruation, giving birth or bleeding) so the body accumulates this iron leading to iron overload with decades.

Clinical signs

The issue with HH is that the early signs are so vague and non-specific, making it harder to diagnose it earlier. At first, they range form fatigue, weakness, abdominal pain and weight loss because free iron generates the production of free radicals, damaging lipids and DNA! However, as time passes by and iron accumulates in the body >> symptoms become serious: loss of libido, arthritis, amenorrhea, sexual impotence, dyspnea to reach to liver cirrhosis, liver cancer, heart failure, diabetes, etc.!

Treatments

Phlebotomy is the primary choice of treatment. Excess iron is removed through drawing off of a unit of blood, using the same technique as a blood donation, but with a much higher frequency. This treatment is effective because phlebotomies remove red blood cells that contain iron thus a signal is sent for the stored iron in the tissues and organs to be pulled out to make new red blood cells. It could be done once or twice per week. Now, phlebotomies have been shown to increase the quality of life but lots of phlebotomies can be damaging on the long run. Therefore, watching your diet is crucial!

Dietary Interventions

Limit your Vitamin C!

Watching the iron in your diet can decrease the number of phlebotomies needed and therefore aid in increasing the quality of life in people with HH.

• Reduce the consumption of red meat because it is high in heme iron, the kind of iron that is easily absorbed.
• Avoid foods that are high in animal fat because they can bind to free iron and therefore increase free radicals.
• Limit vitamin C supplements that help the absorption of non-heme iron (iron found in plants, grains and small amount in meat). Limiting meats can be obvious but vitamin C's effect is often forgotten!
• Consume plenty of fruits and vegetables because they contain lots of fibers and antioxidants which inhibit free radicals. Some of the green veggies also contain oxalates that can bind to iron and decrease its absorption in the intestines.Limit alcohol consumption because it can damage the liver as well as it increases the absorption of iron. 
• Limit sugary foods and beverages because they enhance iron absorption as well. 
• Increase nuts, grains, rice and legumes because they are high in fiber, which can decrease iron absorption.
• People with HH can benefit from having tea and coffee because they contain lots of tannins that can bind to iron, decreasing its absorption! However, people with HH and liver damage should refrain from increasing their tannins consumption. 
• Avoid raw shellfish, one because they have lots of iron and two because there's a high chance they may contain bacteria (Vibrio vulnificus) that can be fatal to people with high levels of iron.

Moreover, these couple of books can help in decreasing the amount of iron consumed in your diet: The Hemochromatosis Cookbook and Cooking with Less Iron.

However, there's a rumor going on that Rudolph's red nose maybe just a symptom of HH, so hey, his nose is so great that it illuminates the team's path to lead Santa's sleigh.  

HH doesn't limit you.

Info
CDC
Iron disorders.org
Photos
Santa and Rudolph 
Vitamin C

Simple Rules of Weight Loss

To lose weight, the golden rule has always been the total caloric intake –how much you actually eat during your day and whether you burn that or not. Simple: burn all that and more = lose weight OR fail to burn that and gain it as extra beautiful weight!

Many diets flip the composition of the carbs, proteins and fats –most of the times increasing proteins and decreasing carbs just to show that more of a specific nutrient can help you burn more weight. Take Atkins for example, they actually convince people that having more proteins (more than adults need and can filter which is 0.8 to 1 grams/kg body weight of proteins) to lose weight, giving your kidneys extra work! So no, more research is showing that what matters is the total caloric intake!

So to lose weight, the whole point is to know how much you actually burn (at rest x how much you are active) per day and consume less than that – just to make sure you are losing weight.  This calculation can help you know your BMR (Basal Metabolic Rate) based on height, weight, age, gender and physical activity factor, the calculate your TDEE (Total Daily Energy Expenditure) to know how much you burn thus how much must eat to be able to lose weight! It's simple math, no worries! And you can actually calculate via WebMD's Metabolism Calculator!

How much do I burn at rest?

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years) 
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)

[NB if you are calculating with inches and pounds: 1 inch = 2.54 cm, 1 kilogram = 2.2 lb]

So let's say you are a 28 year old female, you are 166 cm, you weigh 65.5 kgs
Your BMR = 655 + 628.8 + 298.8 - 131.6 = 1451 calories/day

How much do I burn with exercise?

Winter sports seem
attractive this time of year!

Now to calculate your TDEE, multiply your BMR by your activity factor:

Sedentary = BMR X 1.2 (little or no exercise, sitting behind your desk all day)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/week)
Moderately active = BMR X 1.55 (moderate exercise/sports 3-5 days/week)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Extremely Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2 times day trainings like marathon or contests).

So if you hit the gym 1-3 times per week, you multiply your BMR by 1.375 giving you a TDEE of 1995 calories per day! 

*Notice that the more you exercise, the more you can actually eat because the more you are burning! It's not a valid reason to pig your heart out though! Moreover, exercise helps in toning up your body, in increasing your BMR (how much you burn at rest), in improving your circulation system and in increasing your muscle mass while decreasing your body fat!

How much can I actually eat to lose 0.5 kg per week?
This TDEE is what you need to eat to maintain your current weight. But remember the golden rule if you need to lose weight, you must burn more than you eat, so you have to have a negative caloric balance.This is why removing 300-500 calories at a time can be done. How much your caloric deficit is always assessed by a dietitian based on your needs and readiness level, but the American College of Sports Medicine (ACSM) recommends that total calorie levels never drop below 1200 cals/day for women or 1800 cals/day for men.

When you calculate your total BMR x physical activity factor, you can remove  500 calories from the total. Why? Because 500 calories x 7 (1 week) = 3500 calories = how much you need to burn from your daily diet per week to lose 0.5 kg per week! And voila, this gives us a total of 1500 cals per day!

What you eat
is as important as how much!

Now why do we care about the composition of the diet, you ask? 

Well, for the sole purpose to lose weight, meh! We really don’t care what you eat.
Having a mega dose of caffeine with donuts for breakfast, with a BigMac with supersized fries and coke for lunch topping it with an Oreo cheesecake for dinner + THEN swimming your way all through the Mediterranean sea for 3 days=  congrats! You just burned all your junk!

But that’s not the case, the composition of your diet determines the composition of your body. The food you eat is what you really are, what your bones, cells, muscles, tissues and brain actually are. So when you eat junk, it’s very simple, your body is made up of junk cells. Whether you burn it or not is a totally different issue! So if you consume lots of saturated and trans fats, your adipose tissues, hormones, cellular structure and your fuel will be composed of saturated and trans fats. Your blood will spike with cholesterol and triglyceride and you will increase the fat % in your body!

Even if you had a healthy weight by numbers, you will be fat but not fit!

So to wrap it up, have a balanced diet, don't overconsume proteins thinking they will make you lose more weight = it's the total amount of calories you burn that will help you. Therefore, eat less (than what you actually do) and exercise more to tone up your body!

I know when I say them they can't be any simpler, it's how much you are motivated and committed that actually help to put these rules to action!

References: Calculations, Fat versus fit, BMR calculator, New research about weight loss

Photos: Salmon veggies and rice plate, Snowboarding

Yansoun w Joz!

During this cold in Lebanon, I love to curl up with a warm drink! Today I went for a cup of an after infusion of anise with some raw walnuts on the side, it's actually my dad's favorite.

I just took 1 teaspoon of yansoun seeds, slightly crushed them to release their volatile oils and boiled them in water for 5 minutes. Antonio Tahhan preferred to have his anise with a man2ouche on the side; nevertheless, you can check here how he prepared his anise infusion a la Libanaise!

Anise benefits

Not only is it sweet with no sugar at all, it's absolutely warming! 

• Anise seeds have antioxidant effects, according to a 2007 study published in the journal "Food Chemistry". Its powder and extract exhibit significant antioxidant activity, with at least 25 antioxidants such as flavonoids like quercetin, and cumarins !
• Anise active compound, anthole, has been found to be antifungal and antimicrobial.
• The seeds contain vitamin C, B1, B2 as well as iron, potassium, sulfur and phosphorus. They also have galactogenic properties to induce milk production in breastfeeding women.
• Anise seeds have been used to relief indigestion, colic, gases, abdominal cramps and nausea. However, in Lebanon, it is quite the tradition to boil anise seeds and add them with infant formulas to help in relieving infants' colic. But it's not the wisest decision - anise infusions cannot be filtered properly by infants' kidneys and thus it is advised to let go such 'tradition'.
• As for anise oils (not its seeds), they may work as an expectorant, helping to cough up of mucus in conditions like asthma, bronchitis and the common cold. Keep in mind that when using anise oils, large quantities may cause nausea and vomiting, seizures and even pulmonary edema so don't go buying oils and using them on your own. Always consult your health care provider!

As for walnuts

• Walnuts are 62% fat, mainly polyunsaturated fatty acids, such as linoleic acid (omega 6) and linolenic acid (omega 3). Omega 3 is known for its ability to aid in reducing cholesterol levels in the blood, preventing formation of clots and reducing inflammatory processes. Actually, walnuts is one of the best vegetable sources of omega 3, along with canola oil!
• Walnuts are also a good source of proteins, more than peanuts but the same as almonds. They may lack some essential amino acids, but when combined with whole grains, it's a complete source of proteins.
• Walnuts are also a good source of vitamin B1 (thiamin) that is necessary for the function of the heart and stability of the nervous system and especially B 6 (pyridoxine) that is involved red blood cell production and proper brain functioning! This is why walnuts have been associated with helping in coronary heart diseases and disorders of the nervous system.
• As for minerals, walnuts are rich in phosphorus and potassium, while being low in sodium -  a great combination for promoting heart health. They also contain magnesium, iron, calcium, zinc, copper and manganese, an absolutely rich cocktail!
• Walnuts are the nuts with the highest caloric content, due to their high fat (oil) content. In fact, ONE walnut (with 2 halves) contains 26 calories! This is why just don't place the whole walnuts bag in front of you, it's very easy to overeat. Just place a small handful of nuts on the side of your cup and enjoy!

Anise as antioxidant

Anise as antifungal and antimicrobial

Walnuts.org 

Walnuts facts 

Food for some Goodnight Sleep!

The exact serenity
I'm looking for!

I started my new year with lots of work and exams! Not really what I hoped for, but I saw it coming. So with my hectic schedule, I really need to feel energized, productive and mentally sharp all day; this is why I really have to make the best out of the few hours of sleep I have. I can't afford to oversleep nor insomnia, so to make the best out of my sleep, eating the right types of foods and avoiding those that keep me awake can be seriously crucial!

Foods that help me have that good night sleep!

• Have a small snack before bedtime; it may help you sleep if you feel awfully hungry. But hey, this is surely not an excuse to eat your heart out. In fact, a large meal can make you uncomfortable, disturb your digestive tract and keep you off snoozing peacefully. 
• Tryptophan containing foods have the ability to send us off to dreamland! Tryptophan is an amino acid that increases sleep promoting hormones which makes it easier to fall asleep. So have yourself some warm milk, nuts, seeds, soybeans, cheese, oatmeal, bananas, honey, egg whites, turkey or fish as part of your dinner.
• Tryptophan’s drowsing ability is actually enhanced by combining it with some carbohydrates. Therefore an ideal small snack before bed can be, whole wheat toast (akid) with labne, cheese or turkey cuts, a sugarless bowl of cereal or oatmeal with some warm milk, yogurt and kaak or even a small sandwich of bananas, honey and some nuts.

Foods that will make you dream of goodnight sleep!

• Your digestive system slows down when you sleep, so try not to indulge in greasy, sugary or salty foods because they can make you thirsty in the middle of the night, mess up your hormones and hence disrupt your sleep cycles, making you insomniac for longer. And no, chocolate doesn't help to sleep, I wish I can say otherwise. On the contrary, they'll provide one hell of a night and make it really harder for you to wake up the next morning!
• Spicy foods can also disrupt digestion as well, increase your thirst and cause heartburn so keep them to a minimal at dinner. Actually, my tongue can't tolerate much spices, so this point is no problemo for me!
• Try to have the smallest portion of proteins at dinner because they tend to be harder to digest. 
• It’s pretty famous that foods and beverages containing caffeine will keep you alert and yes, coffee is an obvious source of caffeine, but it can also be hidden in soft drinks, chocolate, cocoa products and tea. Caffeine’s effect on the body can differ from one person to another, but try to cut down on caffeine 4-6 hours before you go to sleep. Good thing I don't rely on coffee to keep me awake, I consider this a blessing.
• Note that some medications can also contain caffeine, such as pain relievers and cold medicines so check your med’s label to make sure it doesn’t cause insomnia. 
• Cut your fluids at least 2 and a half hours before you go to bed, whether it’s juice, tea or water – they will just increase your trips to the bathroom! This is why I keep a bottle of water next to me at all times during the day and by 8-9 pm, no more fluids! Alcohol can also disrupt a good night sleep, contrary to the belief that it may provide a heavenly one. It may keep you restless, with nightmares and headaches and especially, in need to use the bathroom in the middle of the night! 
• Even though I don't smoke, you better keep in mind that, just like caffeine, nicotine is also a stimulant so try to cut down on your smoking before you go to sleep or if you woke up in between.

Info sources: HelpGuide.org, WebMD.com, WHFoods.org 

Photo sources: Serene sleeping, Burger photo 

 

Avoiding Constipation this Christmas!

Christmas is almost here -12 days to go, yes I am 'countdown-ing'.

During the holidays, we are bombarded with deliciousness everywhere - I mean my mom and tetas make the most amazing food and resistance can get quite hard! Therefore, our dietary habits tend to change, often to the worse. We tend to ditch the water for alcohol and coffee as well as salads for more fat-drenching cuts and fries, ending our masterpiece with overdosing on that buche we’ve been putting our eyes on all night! Aaaand voila! Constipation.

So long story short, here’s how constipation can be avoided!

Don't neglect your fruits and veggies - The most common cause of constipation is a diet low in fibers! Fiber is necessary to help move food around your digestive tract and thus alleviates constipation. Therefore, whether you are preparing Christmas dinner this year or you are helping in devouring it, make sure to include vegetables in your main meal as well as fruits as dessert. And make sure to eat them as well.

Eat wisely - Mindful eating goes down to the ‘non-existing’ level when we are confronted with all these food options! I know how Christmas dinner looks like, I’ve seen ours. We have almost every type of food you can think of, making us want to have a bit (or a lot) of everything. So to avoid getting constipated all the way to New Year’s (and to watch your weight and health), choose the foods that you love the most and have them within reason. Listen to your body and eat when hungry, not to socialize. Instead of nibbling on roasted nuts, chocolate and alcohol, try to stick to lighter options like nibbling on green veggies, carrots, bell pepper, cauliflower or a bit of raw nuts. And if you are hosting this dinner, please have these crunchy munchies available for us, with mustard, lemon, vinegar, soy or low fat sour cream dip, please.

Stay Hydrated - Without enough water, your body extracts the needed liquid from your colon – leaving your stool dry and increasing your risk of constipation. During the festivities, we tend to prefer alcohol or coffee which intensifies the dehydration process since these 2 make you lose more water! Therefore, to combat these dehydrating effects, try to limit your coffee intake to 1 or 2 per day and if you decided to have some alcohol, try to either dilute it with water/ice or have 2 cups of water for every drink you have!

Squeeze in some exercise! Exercise is known to improve your bowel movements, but during the holidays, it seems like we take a holiday off of exercise as well! Steady exercise can regulate intestinal muscle contractions and reduce the time food stays in your digestive tract and thus can be a very efficient natural way to relieve constipation. So try to fit in at least 30 minutes of exercise and if you are way over your head celebrating, try to split the 30 minutes into 2 15-minute workouts or dance your time away with family & friends!

Don’t ignore the urge to go – If you’re busy hosting dinner and family & friends are all around your place, you tend to ignore the fact that you really need to use the bathroom! Ignoring bowel signs can leave food longer time in your colon, resulting in more water absorption from the stools. So when you feel like going, just go!

If you're traveling for Christmas,
don't tell us!

And last but not least, if you are traveling for the holidays, I hate you. Nevertheless, traveling can disturb the microflora in your intestines, damaging beneficial bacteria. So watch your diet, avoid the booze on the plane, drink lots of water, have lots of fruits and vegetables and help yourself with some yogurt, it contains probiotics that  can stimulate the growth and activity of bacteria in your guts!

Healthy Gifts this Christmas!

I finally finished my Christmas shopping today and for the first time, books were all I got! I figured that clothes and gadgets sure can be fun, but books help us grow. Some of the books I got were about healthy eating for children, simple ways to cook healthier meals, baking your own cookies this Christmas as well as planning nutritious vegetarian meals! From all these, my favorite book was "Food Rules: An Eater's Manual" for Micheal Pollan - even snowy the snowman loved it, obviously!

When it comes to nutrition and food science, we hear many scientific terms that may seem unfamiliar and complicated to us; however, this book makes food and nutrition the easiest topic! Micheal Pollan divided the book into 3 sections: What should I eat, what kind of food should I eat and how should I eat? Now the food rules are simply listed from 1 to 64, with one rule on each page - quick, useful, witty and best of all, easy to retain! Pollan made it easier for us to see nutrition from a practical side and formulated his rules in a way that will certainly ring a bell long after we've read them!

Here are few rules that I loved

Rule # 2 - Don't eat anything your great-grandmother wouldn't recognize as food.

Rule # 13 - Eat foods that will eventually rot!

Rule # 20 - It is not food if it arrived through the window of your car.

Rule # 24 - Eating what stands on one leg (mushroom and plants) is better than eating what stands on two legs (fowl), which is better than eating what stands on four legs (cows, pigs, mammals)

Rule # 36 - Don't eat breakfast cereals that change the color of the milk!

Rule # 37- The whiter the bread, the sooner you'll be dead.
Rule # 57 - Don't get your fuel from the same place your car does.

The rules are simple and super smart! And retaining just 5 rules out of the 64 then adopting them is life changing itself. After all, having a healthier lifestyle can be achieved one step 'food rule' at a time. So get healthy useful books this Christmas - not necessarily Pollan's. Just make sure to make the best (and healthiest) out of your Christmas gifts this year!

Forget About Yearly Resolutions, Make It a Monthly Habit!

We may still have one month to New Year's Eve, but everyone around has already started thinking where the party is going to be! So resolutions are just around the corner! If you’re like most people, you don’t even think about making New Year’s resolutions anymore. I know it was exciting the first couple of times for me, but just like Pick the brain indicated, it becomes too depressing to feel like a failure when I couldn't stick to a diet, lose weight or exercise properly for a long time! Well, maybe it works out for the first month, but then it’s just too much of a commitment to handle every day, especially that we have dinners and parties everywhere in Lebanon! Well, here’s a way to have resolutions that stick. Pick the brain came up with an absolutely excellent idea last year to say goodbye to New Year’s resolutions and hello to monthly habits!!

Keeping a goal for for 365 days is pretty hectic! However, Pick the brain's smart idea is that if you can stick to a habit for 28 days, the habit becomes permanent. You no longer think of it as a difficult task for it just becomes part of you and your daily habits. 

So, how do you come up with 12 habits rather than 1 unachievable big resolution? Well, again Pick the brain was smart enough to break up that big resolution into 12 “mini-very-possible” habits? Let’s say your huge resolution – the one we tend not to keep – is to “lose weight.” So why not break this huge goal into the smaller steps that constitute it! Don't just say I want to lose weight because once khalto or teta invite us to that huge dinner and the food looks absolutely good, we'll overeat and ditch our resolution.

Instead, this year, I am committing to easier, more achievable goals! All I am going to do is commit to one thing at a time, for 28 to 30 days.  Here are the mini resolutions I am sticking to, some were originally in Pick the Brain's article, but you can find them helpful or you can make up your own!

• January: Only have low-calorie snacks, I'll have to read my labels for this resolution
• February: Drink skim milk instead of whole milk
• March: Exercise 30 minutes at least 3-4 times a week
• April: Bring my lunch to work instead of eating out (my mom will be happy!)
• May: Have whole fruit for dessert
• June: Perform 25 to 50 crunches before going to bed
• July: Have beans and legumes at least 3 times a week
• August: Have a salad before every lunch and dinner
• September: Eat fish, nuts, soy products and legumes instead of red meat
• October:  Skip the soda, alcohol or iced tea
• November: Switch my bread, pasta, kaak, toast and rice to whole grains (am7a kemle) instead of white and refined breads
• December:  Buy me some new holiday clothes to show off what I have achieved!!

One key thing to consider is to keep thee new habits realistic. Don't go putting impossible goals and overwhelming yourself too soon! You'll end up stressed about too many mini goal. Moreover, try to make these habits fun! Turn them into a challenge between you and your friends or siblings or even get a partner! I know my sis will be my partner and coach! When the next month comes, focus on your new goal. You don’t have to keep doing what you were doing the previous month, but you may find you want to, so be it! Long story short, small steps will help you reach your goals rather than large impossible ones! So Happy New Month!

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I can!

Comic

Celiac Disease 101 in Lebanon!

Celiac disease, also known as celiac sprue, gluten intolerance or gluten sensitive enteropathy, is a permanent inflammatory intestinal disorder triggered by the ingestion of gluten, a form of protein found in wheat, rye, barley and perhaps oats in genetically predisposed people.

Celiac disease was once thought to be a rare disease; however, it is now recognized as a common chronic disorder that affects as many as 1 % of some Western populations especially Europeans. Recent studies show that celiac disease is a common disease in the world, affecting not only Europeans and people of European ancestry, but also populations of the developing countries such as the Middle East, South Asia, Africa and South America, where its prevalence is similar to that of Western countries.

What happens exactly?

Gluten triggers the small intestine’s inflammatory response! The inflammation leads to the destruction and eventually the loss of the absorptive capacity of the intestines leading to mal-absorption especially fat soluble vitamins (D, E, A and K) and iron, folate, B12, magnesium and calcium!

The challenge with gluten intolerance is that it is often misdiagnosed and that its symptoms imitate other health problems, making it harder to detect it at earlier age. The commons symptoms vary from weakness, appetite loss, weight loss, chronic diarrhea, cramps and bloating. Among 6 studies assessing chronic diarrhea in Middle East and North African countries, celiac disease prevalence was 6.5 % to 21 %! In Iran, Lebanon, Iraq, Saudi Arabia and Kuwait, celiac disease was one of the most common causes of chronic diarrhea! While some may experience painful rash, muscle cramps or joint pain. Therefore early diagnosis is very crucial to avoid malnutrition, stunt growth, short stature and anemia, especially among children! In fact, for children, gluten intolerance is very risky. Unless well managed, it can affect child’s behavior, ability to grow and learn, especially that for appropriate development, high energy and nutrient needs require proper nourishment!

Gluten intolerance can occur at any age. Symptoms can appear as early as infancy, but most cases are diagnosed at adulthood, often 10 years after the first symptoms. Temporary lactose intolerance may accompany gluten intolerance, until the inflammation of the intestines resolve – which might take months or years!

Medical Nutrition Therapy

Primarily, treatment for gluten intolerance is a life-long, strict regimen of a gluten free diet.
When gluten is omitted from the diet:
- The inflammation of the intestine resolve and heal
- Nutrient absorption improves
- Symptoms disappear
Yet this inflammation will recur once gluten is reintroduced in the diet. There are no pharmaceutical cures, so don't be fooled. A 100 % gluten-free diet is a must.

What food should be avoided in a gluten-free diet?

Even trace amounts of gluten in the diet can damage the intestines. Now the grains that should be avoided are wheat (قمح) (or the label can say durum, graham, kamut, spelt, emmer, faro), rye (الجاودار), barley (شعير), malt, malt flavoring and malt vinegar, couscous (كسكس), bulgur (برغل), semolina (سميد), farina (دقيق) and oats (شوفان). Speaking of oats, many confirm that oats per se can be ingested but it is often contaminated by other gluten-containing products. According to the Canadian Celiac Association, some can tolerate oats and it could be safe to consume 50-70 grams (up to 1/2 cup dry oats daily) of uncontaminated oats per day by adults and 20 -25 grams per day by children with celiac disease. However, many can’t tolerate it and with our “unsure” industry in Lebanon, oats may be harvested with the same equipment as wheat and thus many be contaminated. So unless oats are specifically certified as gluten-free oats, avoid them.

Avoiding wheat is probably the most challenging here because it is the main ingredients in many foods! Frequently overlooked foods that may contain gluten and need to be verified from the Celiac Disease Foundation:

• Brown rice syrup
• Breading & coating mixes
• Croutons lurking in salads
• Canned foods such as tuna and meats
• Energy and chocolate Bars
• Flour or cereal products
• Imitation bacon and seafood like surimi crab for example
• Luncheon and processed meats
• Marinades
• Pastas and pizzas
• Processed and luncheon meats
• Sauces, gravies
• Self-basting poultry
• Soy sauce or soy sauce solids
• Soup bases
• Stuffing and dressings
• Sweetened milk with malt
• Thickeners (Roux)
• Herbal supplements
• Drugs & over-the-counter medications
• Nutritional, vitamin and mineral supplements

Distilled alcoholic beverages and vinegars do not contain any harmful gluten peptides. Research indicates that the gluten peptide is too large to carry over in the distillation process. This process leaves the resultant liquid gluten-free. Wines and hard liquor/distilled beverages are gluten-free. However, keep in mind that beers, ales, lagers and malt vinegars that are made from gluten-containing grains are not distilled and therefore, are not gluten-free. 

So what can we eat if we’re on a gluten-free diet?

• The good news is that all fresh fruits, vegetables, beef, chicken, fish, lamb, pork and dairy products are naturally gluten-free. Just make sure they are fresh and not contaminated with gluten. 
• Gluten free grains that can be consumed when you are cutting your gluten intake are rice and its flour (الأرز), corn (maize) and its flour (ذرة), potatoes (البطاطا), potato starch (نشا البطاطس), uncontaminated (gluten free) oats, soy, beans, millet (دخن), teff, polenta, wild rice(الأرزالبري), quinoa, tapioca (التابيوكا), nut flours and buckwheat (الحنطةالسوداء/روسي قمح). If the label on your food package says amaranth, xantham gum, guar gum or sorghum, you’re free to have these as well. 
• Now don't be misled by products that claim to be wheat-free - they may contain barley or rye! It is important to read on your food that that specific food is “gluten free”. Read your food label wisely, sometimes wheat can be disguised as the word semolina or farina, so know your linguistics well. Labels must be read every time foods are purchased because manufacturers can change ingredients at any time. 
• And stay up to date with gluten free food products! Ok, so I’ll admit is, the country is not quite well equipped for gluten-free products, but this doesn’t mean that we don’t have any. So I decided to look around and here’s what I found.

Stores, Supermarkets and Bakeries

A New Earth store: organic gluten free products, like several types of pasta (quinoa, buckwheat, brown rice, black rice, and many others...) Breakfast Cereals for adults and kids (around 10 different ones), crackers, Oat cakes, chocolates, Tamari sauce, ketchup, candies, Bars, Flours, Grains, kuzu, fritters, oat pita bread, oat man2ouche.

TSC, Metro, Charcutier Aoun and Spinneys Supermarkets: gluten free pasta, lasagna sheets, bread mix, all purpose flour, bread sticks, rice cakes, couscous, crackers, maize galettes, muesli, toasts, soup mixes, buckwheat pancakes mix, chocolate cake mix, fruit filled biscuits, whole-fruit cookies, rice cakes, muffin mix, breakfast bars, chocolate and rice breakfast cereals

Keyrouz Bakery: They provide corn breads only; however, with a one day notice, they can prepare gluten free breads, dough, pizzas and burger buns

Al Sultan Bakery: Kaak, thyme or cheese man2ouche, pita bread, doughs, buns, burger buns, pizzas, toasts, plain or dates brioche, cheese, chocolate and thyme croissant, pain au lait, pain au chocolat, vanilla or chocolate cakes, sable vanilla or chocolate and swiss rolls.

** This list is not for advertising purposes whatsoever! It is only to help anyone find gluten-free products in Lebanon. So if you know more places where we can find certified gluten free foods, feel free to add your store!

As for restaurants in Lebanon, most do not guarantee a meal that is 100% gluten free. The risk of cross contamination in the industry, storage, preparation method and when serving is high because kitchens handle wheat as well as gluten-free grains and products in the same kitchen! So when eating away from home, pack your gluten free food with you, read menus carefully and ask all the questions needed and inform the restaurant of your intolerance!

Last but not least, it is always best to educate yourself on the matter! You can definitely consult a dietitian nearby and you can also read books written by professionals! These are couple of useful books: Nutrition and Celiac Disease written by Monique Bassila Zaarour, RD and Gluten-Free Diet: A Comprehensive Resource Guide written by Shelley Case, RD.

* If you are looking for more about gluten-free foods and celiac disease in Lebanon, you will find joy in reading Sans gluten a Beyrouth blog!

Photos

Celiac symptoms, Wheat

Smart Dining at Parties and Buffets!

Food is everywhere during the holidays! In December and January, it’s a food fiesta everywhere! These couple of months seem to dump – delicious - food on you wherever you go and whatever time of the day it is! So, even though it’s quite a “health mess”, there is, in fact, lots of ways to control your calorie intake. They key is moderation and portion control! These helpful tips can help you during these holiday parties and dinners without totally depriving yourself or feeling guilty.

·        Try to maintain a regular eating schedule, starting with breakfast. Don’t skip meals because this lowers blood sugar levels and causes you to overeat the rest of the day to make up for those missed calories.

·        Balance party meals with other meals during the day. Eat small, healthy meals with fewer calories so that party foods won’t cause you to exceed your total calorie intake for the day.

·        Never go to a party hungry. Take the edge off your hunger by eating a healthy, filling snack (e.g. fruit, small peanut butter sandwich or low fat yogurt) beforehand so you won’t overeat at the site of the deliciousness.

·        Drink plenty of water throughout the day, including a glass before your dinner or party. It helps fill you up and offsets upcoming dehydrating drinks  like coffee or alcohol.

·        Take smaller portions, and eat only the foods you really like. Don’t go on wasting precious calories eating unpleasant foods because they’re just there.

·       Architect your plate: Fill half the plate with simple vegetables and a quarter with carbohydrates. The remaining quarter should be protein foods, which help you to feel full longer and help curb the carbohydrate cravings.

·        Enjoy the night and enjoy your food! Eat small bites, chew slowly, and savor each delicious bite. You will probably enjoy the food more, get full faster and won’t overeat.

·        Don’t drink your calories. Consume alcohol in moderation, if at all. Alcohol is full of calories, can increase your appetite and it reduces the number of fat calories you burn for energy!

·        Don’t hang out next to the buffet and before going back for seconds, wait 20 minutes for your food to “settle.” It takes that long for your stomach to tell your brain that you’re full.

·        Save calories by skipping dessert or choosing fresh fruit when it is available. Now if you want dessert, eat fewer calories during the meal and try to share one dessert with a friend!

Last but not least, get plenty of exercise! During holidays, most tend to ditch their healthy habits, eat like there’s no tomorrow and “slob” around! Remember, you gain weight if you eat more calories than you burn, eat your holiday fiesta and make sure to burn it off!

Christmas dinner photo