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  • Healthy eating during Ramadan

    Ramadan is a season of tradition and celebration with your families. It can be extremely challenging to stay healthy and avoid gaining weight during the feasts of Ramadan. After fasting for the entire day, it is almost unavoidable to binge once the f...
  • Healthy Lebanese snacks

    by – When you are stressed you usually go for emotional eating. The problem is that junk food will make you feel worse than you already do The Healthiest Leba...
  • Healthy and Light Lebanese Vegetarian Dishes

    Written by guest author Talar Demirdjian  Sometimes being a vegetarian means that you can’t be as diverse in your food choices as other diets, or so you might think… Being Lebanese, and living in the Mediterranean, means that we have access to amaz...
  • 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 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. Familiarize yourself with the top muscle building and fat burning foods you should be eating on a daily basis.

Protein sources:

Chicken breast (skinless), turkey breast (skinless), egg whites, seafood, lean steak and nonfat milk and dairy products

Avoid sauces with all your protein servings - always ask for the sauce to be served on the side. Avoid creamy sauces at all costs!

These protein sources are the healthiest available and best suited for any muscle-building or fat loss program.

Poultry (chicken or turkey), must always be skinless and never fried. Always choose chicken breast or turkey breast and avoid the fatty parts such as the thighs. Make sure your serving is baked, grilled, roasted or broiled. Both chicken and turkey are low in sodium and can be eaten as main dishes or added to stews, sandwiches (with whole wheat bread) and salads.

Egg whites are the leanest proteins available, as the fat content in eggs are found only in the yolks. They have no cholesterol and you’ll only ever eat fat with egg whites if you fry them in oil or butter. Egg whites make an excellent choice for breakfast or as a snack in between meals.  Always use a nonstick spray if you decide to fry them, or cook them with water, instead of oil and butter.

Seafood is another very high source of protein. Eating various types of seafood can keep your food interesting and add a lot of variety to a diet. Fish is also very high in Omega 3 fatty acids, providing you with essential nutrients and amino acids that the body cannot produce itself. It’s also packed with vitamins and minerals that can reduce the risk of heart attacks or strokes.

If you choose to eat steak, make sure you always choose lean cuts and small portions, to avoid the high animal fat content found in red meat.  Some safe choices include lean ground beef, lean sirloin, flank steak, top round steak and filet mignon. The ones to avoid are T-bone steaks, skirt steak, flap steak, porterhouse steak, rib-eye steak and New York strip steak. Lean cuts of steak provide the body with muscle mass and energy and help to keep you satiated.

Nonfat dairy products are rich in both proteins and carbohydrates and make excellent choices for snacks in between meals or to add to whole wheat toast. Nonfat dairy is low in fat and calories and also fortified with calcium. Avoid full-fat dairy products or anything that’s more than 2% fat, as these products are high in fat and in calories. Make sure yoghurt is always nonfat and unsweetened.

Starchy carbs:

Oats, potatoes, sweet potatoes, yam, brown rice, beans, lentils, quinoa, couscous, whole grains and wheat products

Oats are one of the best choices for breakfast and also the most satiating, as a slow releasing carb. They increase blood glucose and insulin levels in the body and are a great energy source to fuel workouts and heavy weight training sessions. Most athletes, bodybuilders and fitness models eat oats for breakfast on a daily basis, even during fat loss programs. Make sure oats are always natural or old-fashioned and avoid any sweetened or flavored packets. Oatmeal can be customized to your taste, meaning you can add nonfat milk, protein powder, cinnamon, crushed nuts, fruit, sugar-free syrups or nonfat sweeteners.

Yams are another excellent choice for a starchy carb with a meal. They are high in fiber, aid digestion and contain antioxidants that help protect your cells from damage. They’re also filling and slow to digest. Eat them with rice, veggies or protein, or mash them up and mix them.

Potatoes and sweet potatoes are also fortified with vitamins, iron and nutrients. They ward off disease and are good for the skin. Make sure your potatoes are always baked, and avoid adding any unhealthy sauces. Have a baked potatoes with salsa or low-fat toppings or add it as a side serving to protein sources or salads.

Brown rice makes another fantastic starchy carb and can be eaten on a daily basis. Make sure rice is always steamed or boiled. The best types of brown rice are slow-cooked or basmati rice, but instant brown rice is still a suitable choice. White rice is processed, is not slow-releasing and does not offer the same nutritional value as brown rice, which is packed with fiber that helps promote digestion and fat loss. It also aids in synthesizing fats. Make sure you measure your portions. 

Beans, lentils and quinoa are essential starches that provide the body with fuel, protein, fiber and nutrients. They are low in fat content and help keep you full for long periods of time. Add them to protein sources or salads for a satiating muscle-building meal.

Whole grains and wheat products should always be your choice of carbohydrates, but remember to avoid any refined wheat made from white flour.  According to the American Journal of Clinical Nutrition, people who eat whole wheat on a daily basis weigh less, as they’re fuller for longer, snack less and are less inclined to eat refined grains.

Fibrous carbs:

All kinds of vegetables

Vegetables hardly contain any calories and can be consumed in large quantities when trying to get extremely lean. They can be eaten as snacks, mixed with protein or added to salads. Make sure they’re always grilled, steamed or raw and avoid adding sauces or butter to your vegetables. Enriched with nutrients and vitamins, veggies prevent diseases and are extremely low in fat and cholesterol.

Simple carbs:

All kinds of fruit

Fruit is natural simple carbohydrate, which is high in fiber and provides essential health benefits. Low in calories, most varieties of fruit are no more than 80 calories per serving and make an excellent snack. They can also be added to meals such as oatmeal and wholegrain cereals or mixed with nonfat yoghurt. Fruit contains zero cholesterol, helps maintain healthy blood pressure in the body and reduces the risk of obesity and diabetes. Make sure you eat fruits in moderation on a daily basis. 


Avocados, olives and olive oil, nuts and fish oil 

Avocados are among the best choices of healthy fats. Along with fighting cancer and aging, they also reduce your blood pressure, nourish your heart and aid in digestion. Avocado can be added to salads and its creamy texture makes it the ideal alternative to mayonnaise. It can also be eaten as a delicious snack if you added lemon, oil or a few spices.

Olive oil and olives are other essential fats. Olive oil is made by extracting the oil from olives. If stored in a cool, dark room, it can last for up to two years. Olives and olive oil are a rich source of amino acids, which protect you from heart disease. Olives can be eaten as snacks or added to salads as a tasty replacement for croutons or cheese. If you add olive oil to your salad, always opt for the unprocessed types, such as extra-virgin olive oil.

Nuts are another source of natural plant-based healthy fat. They help lower blood cholesterol and are rich sources of vitamins and fiber. Extremely high in calories, make sure you restrict your calories by consuming very small serving sizes as snacks (not more than a handful) and avoid eating them altogether in restaurants or bars, as it can be easy to overindulge. Sprinkle your salads or dishes with nuts for added taste and health benefits.

Fish oil can be found in oily fish and contains Omega 3 fatty acids. It can be obtained from fish oil supplements or eaten in oily fish including salmon, tuna, trout, mackerel, herring and anchovies. Make sure your fish is always baked, steamed or grilled and stay away from fried food. Don’t add any unhealthy sauces - choose olive oil or lemon juice instead.  




2014-04-05 07:45
thus your page is for ladies or for men also? thanks!
Maya Nassar
2013-08-26 12:04
It's good to hear you are eating well and training! Keep it up George :) :)
George Bishara
2013-08-26 12:01
This is the right way of eating healthy food with high vitamins and proteins.
Build muscles and reduce body fat.

I use this program as my daily program and found a difference which most coaches in gyms don't tell you what to eat and what portions.
Maya Nassar
2013-08-01 12:00
Thanks for the great suggestion baby! That makes a great snack. Just add some (unsweetened) peanut butter to a rice cake and you’ve got yourself both a delicious AND healthy snack!
Sam Maalouf
2013-08-01 12:00
Protein Diet (peanut butter) is also a top snack. Very low in calories (180) and carbs (22g) and very high in prortein (20g). A must snack for in between meals. Made by Optimum Nutrition.

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