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Nutrition

  • Top Five Healthiest Lebanese Dishes

    Written by guest author Talar Demirdjian  We all know that as Lebanese we’re blessed with a great variety of colorful and delicious food. In Lebanon, we have the best of what the Mediterranean can offer, and we take advantage of it at any chance we ...
  • Best Vitamins and Supplements to Take For Mental Focus

    Written by guest author Brenan Quirante Peak nootropics Noopept Nootropic Supplements Some people search for supplements and vitamins to help them improve their memory, cognitive ability and focus. It's not easy focusing on tasks that don't seem i...
  • Does eating late at night cause weight gain?

    Many people have emailed me with the belief that eating late at night is causing them to gain weight. However, this is nothing more than a myth. This old wives' tale propagates that our metabolism slows down at night because we are inactive and there...
  • The Difference Between Water and Sports Beverages

    Written by guest author N.P.Burggraaff Working up a sweat can feel great, especially if you have trained really hard. However, it is also very important to keep hydrated before, during and after your workout. Dehydration during your workout can easi...
  • Ten Reasons to Eat More Avocado

    Written by guest author N.P.Burggraaff Smoothies, salads and dips… you can have it all with avocados. This green fruit's name is derived from the Nahuatl Indian language which ironically means "testicle". Avocado is considered a healthy fat which no...
  • Health Benefits of Salmon

    Written by guest author N.P.Burggraaff Delicious and nutritious Along with being incredibly tasty, salmon offers many health benefits you might not be aware of. Though salmon contains quite a lot of fat, you can indulge without feeling guilty as t...
  • Healthy Eating on a Budget

    Written by guest author N.P.Burggraaff Some readers have emailed the website saying that eating healthy is expensive and this makes it difficult for them to keep up a healthy lifestyle. Even though nutritious food can be very expensive, it is defini...
  • Leptin and How it Facilitates Fat Loss

    Written by guest author N.P.Burggraaff There are countless diets available on the market. A current popular diet is the so called "leptin diet." In this article, I'll explain what leptin is and how you can make leptin work to your advantage. What i...
  • How Healthy is Sushi?

    Written by guest author N.P.Burggraaff Sushi is known to be one of the healthiest meals. Sushi contains some great nutrients like omega 3 from the fatty fish, vitamins from vegetables and minerals from seaweed. Does this mean you can binge on sushi ...
  • 10 Reasons Why You Are Not Losing Weight

    Written by guest author Nynke Burggraaff 1. Olive oil/healthy oils Olive oil is a healthy fat and fits perfectly into a healthy diet. However, although it is a healthy fat, it is also high in calories and can slow down your weight loss if you consu...
  • The Truth About Diet Soda

    Written by guest author Nynke Burggraaff Regular sodas are loaded with sugar Regular sodas are known to contain a LOT of sugar. How much you may ask? Did you know that a can of regular Coke contains 39 grams of sugar? This is equivalent to 3 tables...
  • Glycemic Index Explained

    Written by guest author Nynke Burggraaff I'm sure you've heard a buzz going around about the glycemic index. A lot of people are adjusting their food intake according to low Glycemic Index (GI) values. But what exactly is the glycemic index? Defin...
  • Natural Sugar Alternatives

    Written by guest author Nynke Burggraaff Luckily I am not a sweet tooth, but I know many of you are! The main ingredient to provide sweetness in foods and drinks is of course sugar. There are countless reasons why it would be better to cut out, or a...
  • Is Coconut Oil The New and Improved Olive Oil?

    Written by guest author Nynke Burggraaff For years and years, the media and health gurus have educated us about the countless benefits of olive oil. Olive oil has become a staple in many households and for good reason; it is both healthy and tasty. ...
  • Guilt-free Healthy Snacks

    Snacks help to control our cravings, maintain our blood sugar levels and keep us energized throughout the day. It is recommended that people do not go more than four hours without eating and should always have snacks in-between meals. Many people go...
  • Habits of Successful Dieters

    When it comes to successful fat loss, your hard work will not end once you reach your goal. The next step is to successfully maintain your results with a healthy lifestyle. Here are some tips to help you maintain your weight and avoid relapsing. Lo...
  • How to Read Nutrition Labels

    Deciphering the information found on nutrition labels can be extremely confusing. Here is your quick and easy guide to understanding the basics Serving sizes The serving size always appears at the top of nutrition labels. Serving sizes can be misle...
  • How to suppress your appetite

    One of the hardest things about sticking to a diet is keeping a raging appetite under control. There is nothing more frustrating than being hungry and not being able to eat as much as you’d like. Here are some natural techniques to suppress your appe...
  • Top foods to eat daily

    Many people starting out with a body transformation program might not know the difference between clean food and the junk you should avoid, which means they risk eating food they believe to be healthy when in reality it is causing more harm. Familiar...
  • Low Calorie Diets

    One of the most frustrating aspects of starting a weight loss program is how long it takes to see actual results. Many infomercials try to sell you products and supplements promising fast results, but these are nothing but weight loss scams, or are b...
  • Healthy Fats Explained

    Many people view “fats” as unhealthy and best avoided. They link them to high levels of cholesterol, clogged arteries and major health problems. However, in reality healthy fats are essential for overall health and nutrition, provided you eat the rig...
  • Alcohol & Fat Loss

    One of the hardest things for people to give up during a fat loss program is alcohol. Some people find it impossible to go out and not enjoy a few drinks. The good news is drinking occasionally and in moderation will not likely affect your results; h...
  • How to dine out

    A healthy lifestyle means being healthy no matter where you go. Many people overeat, cheat on their diets or are not aware that they are making poor food choices in restaurants. Many people dine out regularly or eat out often for business meetings an...
  • Eat smarter

    Fat loss expert Tom Venuto proposed a fun and easy method for others to improve their food choices in a free special report he wrote. He suggested categorizing your food choices into grades. If you want to be healthier and leaner, you need to work on...
  • Calculate Calories

    What is a calorie? Calories can be defined as measures of heat energy stored in food. The higher the number of calories in a specific type of food, the more energy will be released to perform biological functions or sustain physical activity. When w...
  • The essentials about protein

    Protein is your body's preferred muscle building fuel and can help you reach super-human levels of leanness.  What is protein and what role does it play in your body? Protein is a combination of essential and nonessential amino acids in the body.  ...
  • Water & Liquid Calories

    Water in our bodies One of most important compounds in our body is water, which constitutes around 60 – 70% of our total bodyweight. Water excretes waste from our cells, aids in digestion and brain functions, transports nutrients around the body and...
  • Carbohydrates

    Carbohydrates are our preferred source of energy and are used most efficiently by the human body. The brain utilizes carbohydrates to perform normal bodily functions, requiring a minimum of 100 grams of carbohydrate per day. Following a severely low ...
  • Repair a Damaged Metabolism

    If you’re someone who has a history of unsuccessful dieting, you may fear that you’ve damaged your metabolism permanently. One example of something that could cause this kind of damage is going on a low-calorie diet for a prolonged period of time, ex...
  • Your basic guide to supplements

    Nowadays we are constantly bombarded by supplements and products purporting to be from the fitness industry and promising quick fat loss and muscle building results. Although many of these products do have some nutritional value it can be hard to tel...
  • Create Your Own Meal Plan

    There’s nothing better than being in control of your diet, customizing it with the foods you like and tailoring it to fit your goals. It only takes one afternoon It might all seem exhausting and confusing at first, but all it really takes is one a...

Top five healthiest lebanese dishes

Written by guest author Talar Demirdjian 

We all know that as Lebanese we’re blessed with a great variety of colorful and delicious food. In Lebanon, we have the best of what the Mediterranean can offer, and we take advantage of it at any chance we can get. But what if you’re trying to maintain a healthy lifestyle or are on a calorie based diet?

Well, we have combined a list of the Top 5 best Lebanese dishes with the lowest calories to help with your fitness regimen. Happy Eating!

Hummus

The staple piece on our tables in Lebanon, I personally cannot live without it, and it’s one of the best things you can eat while on a diet, as long as you don’t go heavy on the olive oil and tahini, this high in protein dish provides roughly 170 calories for 100 grams, and is a good to excellent source of appreciable contents such as dietary fiber, B vitamins, manganese and other nutrients. It’s great supplement to your fitness regimen to have some Hummus after a workout.

Click here for the recipe.

Tabbouleh

Greens are an essential source of fiber, and are a necessary part of any diet, so with only 198 calories in each cup, it’s a no brainer that Tabbouleh would be on this list. Not only that, but it contains 10 super foods in its ingredients; Bulgur is high in fiber and protein, low in fat, has a low glycemic index, and contains potassium and iron, Onions contain anti-inflammatory, anti-cholesterol, anti-cancer, and antioxidant properties, Garlic helps manage blood pressure and cholesterol levels, and has shown to be a strong antibiotic, Parsley contains more vitamin C than most vegetables and approximately three times as much as oranges. It has twice as much iron as spinach, and is a good source of manganese, calcium, and potassium, Olive oil may lower your total cholesterol and low-density lipoprotein cholesterol levels, and much more. This is a must eat, even if you’re not focusing on your fitness.

Baked Falafel 

Everyone knows the small kiosks that sell deep fried falafels, as delicious as they may be, they’re not the healthiest of choices. On the other hand, baked falafel is extremely healthy for you and equally as delicious, 6 pieces of baked Falafel have 240 calories in them. Chickpeas are low in fat and contain no cholesterol. Falafel is high in protein, complex carbohydrates, and fiber. Key nutrients are calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, vitamin C, thiamine, pantothenic acid, vitamin B, and folate. Falafel is also high in soluble fiber, which has been shown to be effective in lowering blood cholesterol.

Click here for a quinoa tabuleh recipe. 

Ful Medames

A popular breakfast item in Lebanon, with only 126 calories per cup, it’s a good dish to add in your diet, as Fava Beans (Ful) are very low in saturated fat, cholesterol and sodium. It is also a good source of dietary fiber, protein, phosphorus, copper and manganese, and a very good source of folate. Just make sure not to add too much olive oil. Adding chili pepper flakes, however, is an advantage as Red chilies contain large amounts of vitamin C and small amounts of carotene (provitamin A), and it said to slightly boost your metabolism, if consumed on a regular basis.

Lentil Soup

Last but not least, with the lowest amount of calories, like other broth-based soups, the high-water content in lentil soup makes it fairly low in calories, at 56 calories per 100 grams. Its satisfying nature is mainly because of the high fiber content in lentils. Fiber contains no calories because your body can't break it down, yet it slows digestion to help your stomach stay full long after you've put down your spoon. Most of the fats present in lentil soups come from olive oil, making them healthy fats. Popular recipes for lentil soup vary, but some of the common ingredients aside from lentils include diced tomatoes, garlic, onions, olive oil, carrots and celery.

Click here for the recipe. 

 

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