8 Healthy Breakfast Ideas by Sports Dietitian and Personal Trainer Baraa El Sabbagh

December 11, 2016

 

Not for any specific reason (nope, not because breakfast is the most important meal of the day) but because food is joy and when you wake up in the morning you should eat something great. 

 

This post is written by Baraa El Sabbagh, US registered dietitian nutritionist, sports dietitian, personal trainer at Healthy Happy Us, a nutrition and exercise diet center in Lebanon. And I present to you some of my favorite breakfast meals!

 

 

  1. Peanut butter on one and Hummus on the other

Healthy breakast ideas by Baraa El Sabbagh, US registered dietitian nutritionist, sports dietitian, personal trainer at Healthy Happy Us, a nutrition and exercise diet center in Lebanon.

Peanut butter and hummus on rice cakes

That’s one of my favorite combinations! It gives me that sweet taste of peanut butter right after a savory rice cake of hummus. They’re both high in protein and rich with healthy fats. I choose corn rice cakes on days where I know I’m not working out or on days when I know my second meal will be rich in carbs.

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Back to School: Healthy Lunch Box Secrets

August 15, 2016

Back to school season may be as overwhelming for the kids as for the mother, but there is always a way to get your child back into to school spirit in no time! We can start by ticking one thing off the list and it’s to make sure your child takes a lunch box that provides a healthy and balanced meal for a full day’s worth of energy.  This post is written by Baraa Sabbagh, US registered dietitian nutritionist, sports dietitian, personal trainer at Healthy Happy Us, a nutrition and exercise diet center in Lebanon.

 

Before Leaving Home

Start the day with a power packed breakfast: It should contain a mixture of carbohydrates for stable blood sugar, proteins for sustained energy and a source of good fat for essential fatty acids. This will help the child focus until snack or lunch time. A toasted whole grain waffle/toast with 1 Tbsp. nut butter and a cup of milk makes a great option.

 

Peanut Butter Sandwich and Milk

Peanut Butter Sandwich and Milk

 

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Spirulina: A Rich Vegetarian Source of Protein

July 10, 2016

For all of you who are searching for a plant-based protein source, “Spirulina” is the answer!

 

 

A type of non-toxic microalgea called “Spirulina” has been consumed for centuries due to its remarkable nutritional value. It consists of high protein concentration in which protein makes up 65 to 71% of its dry weight. In addition, it is unique for its vegetarian, complete protein property necessary for health and contains a total of 18 amino acids. This post has been edited and updated by Baraa El Sabbagh, US registered dietitian nutritionist, sports dietitian, personal trainer at Healthy Happy Us, a nutrition and diet center in Lebanon.

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Suhoor Smoothie: The One That Keeps You Going All Day!

June 16, 2016

Ramadan, especially during the summer months, really calls out for eating and feeling fresh. And if you’re one of the people that really does not have an appetite at Suhoor, or you simply want to change it up while keeping it nutritious, we’ve got the solution for you. Below is our favorite Ramadan Suhoor Smoothie. This post is written by  Baraa Sabbagh, US registered dietitian nutritionist, sports dietitian, personal trainer at Healthy Happy Us, a nutrition and sports diet center in Lebanon.

 

 

All you need is:

Banana Date Suhoor Smoothie Ingredients  This post is written by Baraa Sabbagh, registered dietitian nutritionist, sports dietitian, personal trainer at Healthy Happy Us, a nutrition and diet center in Lebanon.

Banana Date Suhoor Smoothie Ingredients

 

  • 1.5 cup skimmed milk
  • 2 banana
  • 6 soft dates
  • 2 tsp light peanut butter
  • 2 tsp cinnamon
  • Chia seeds to sprinkle (optional)
  • Ice cubes

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6 Steps to a Healthy Ramadan

June 11, 2016

Fasting in Ramadan, is it healthy or not? Well, it depends on what you put in your body! Even though Ramadan is a spiritual month, it is a great opportunity to  also benefit your body. Fasting, if done correctly, can decrease your risk of heart disease and diabetes, boost your mental health and help you break addictions. 

This post is written by Rola Ghaddar, US registered Dietitian and Nutritionist at Healthy Happy Us, a nutrition and sports diet center in Lebanon.

  

 

How to do it right? It is very simple, follow these 6 steps to help you stay healthy and happy this Ramadan. 

 

Step 1- Stay well hydrated 

It is very crucial to avoid dehydration during Ramadan. It will make you feel tired and dizzy, it can also lead to constipation, headache and dry skin.  And trust me, you don’t want that in Ramadan. Make sure you drink at least 8-10 cups between iftar and suhoor.

8-10 cups of water are crucial in Ramadan

8-10 cups of water are crucial in Ramadan

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Breastfeeding in Lebanon: Let’s Stop the Violations!

March 02, 2016

Breastfeeding makes the world healthier, smarter and more equal! According to a new Lancet series, the death of over 800,000 children and 20,000 mothers can be prevented only by BREASTFEEDING, not to mention the US $300 billion of economic savings. 

 

So, What About Breastfeeding Rates? 

The breastfeeding rates in many countries around the world including Lebanon are declining decade after decade. Studies in Lebanon showed that only 14.9% of infants are being exclusively breastfed until the age of 6 months. Whereas the World Health Organization (WHO) recommends exclusive breastfeeding until the age of 6 months and starting solids after that while continuing breastfeeding until 2 years or above. This means only 1 out 7 women in Lebanon are exclusively breastfeeding until 6 months. Now that is a low rate! 

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Chestnuts: The Winter Snack

February 02, 2016

I came across an article around this time last year and  it was due to my interest in chestnuts: where do they come from and what are their benefits. To my pleasant surprise both answers were in the same article, and this same article, brought warmth to my heart, given I love chestnuts and winters in Lebanon. So I am here sharing this article with you too, hoping it also brings warmth to your heart!

 

For the full article you can click on this link Nutricycle. To find a summary of where chestnuts come from and what’re their benefits as presented by the author, read below, but I won’t let you miss out on the heartwarming bit either so you will also find that in here too. 

 

Summer

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Healthy Pancakes – Delicious & Nutritious

January 11, 2016

I loved trying these healthy pancakes. This recipe was shared with us by our fellow dietitian Rania Ramlawi. It’s delicious, nutritious and super easy to make. We thought: Can life get any better?

 

We went to a happy place for a few moments, and then we remembered the news and thought: “Of course life can get better.”

 

Anyway, enjoy the great flavor for Rye as well as all it’s nutritional benefits. Since it is difficult to separate the germ and bran from the endosperm of rye, rye flour usually retains a large quantity of nutrients, unlike refined wheat flour. Rye flour is a very good source of manganese and a good source of dietary fiber, phosphorus, copper, pantothenic acid, and magnesium. 

 

Here’s the recipe – Try it and let us know what you think.

 

To make these healthy pancakes for 4

 

Ingredients:

  • 1 Large mashed banana
  • 1.25 cup rye flour
  • 2 eggs
  • 3/4 tsp baking powder
  • a dash of vanilla
  • cooking spray

 

Instructions

  1. Mix the banana, rye flour, the baking powder and the vanilla to make the batter
  2. Coat the pan with cooking spray and put it on medium heat
  3. Add a tablespoon of the batter
  4. Flip when you see bubbles in your pancakes popping and forming holes that stay open on the surface of the pancake
  5. Top it with whatever your heart desires
  6. Devour 🙂

 

Nutrition information:

Ingredients

Calories (kcal) Carbs (g) Fat (g) Protein (g) Sodium (mg) Sugar (g)

Rye Flour, 150 g

567

104

3

12

0

3

Banana – Bananas, 100 g

89

20

0

1

1

12

Egg, 2 large

143

1

9

13

297

0

Baking Powder, 0.75 tsp

0

0

0

0

240

0

Vanilla extract, 0.5 tsp

6

0

0

0

0

0

Oil – Spray, 1 Spray

18

0

2

0

0

0

Total:

823

125

14

26

538

15

Per Pancake:

103

16

2

3

67

2

 

If you divide your batter to make 8 pancakes, each will contain around 100 calories. If you top 2 of them off with 1 tablespoon of peanut butter and a handful of strawberries, that would be a total of 350 calories.

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Healthy Breakfast Recipe – Baked Oatmeal Cups

December 21, 2015

If you’re the kind that’s always on the run and never have time for breakfast, this healthy breakfast recipe is ideal for you. We love to prepare it on weekends and eat it throughout the week. It’s great as breakfast, as a snack, or even as desert. So, say goodbye to those “hangry” mornings that may result in a lot of unhealthy snacking and having larger meals throughout the day. (more…)

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Food Safety at Home

December 03, 2015

How long should my leftovers stay in the fridge? How should I defrost meat? Should I wash chicken? What’s the deal with the food safety of eggs? I’m sure if you’ve stepped in the kitchen and attempted to cook something at least once, one of these questions must have crossed your mind.

We’re going to walk through the cooking process step by step from defrosting your food, to washing, cutting, cooking, holding, and storing it.  You can watch my TV interview discussing all of these points in Arabic at the end of this post. 

How to defrost meat, chicken, fish or veggies? It can be done through 4 different ways depending on what suits you best:

Defrosting Food

Defrosting Food

  1. Microwave: if you’re going to cook it right away, you can pop it in the microwave until it defrosts then proceed with cooking it.
  2. Under cold running water: you can place the frozen food in a bowl or strainer under cold running water. Here, you have to make sure not to only put it in a bowl of cold water since the temperature of the water can warm up which allows bacteria to grow, instead you need to make sure it’s running. Bacteria is less likely to grow under cold versus warm water.
  3. In the fridge: if you’ve got your meal planned from the day before you can simply take out the frozen chicken or meat and place it in the fridge from the night before. This will allow it to defrost overnight and you can proceed with cooking it the next day.
  4. Directly on the pan: lot’s of times you can simply take the food out of the freezer and put it straight onto the oven. You can do this when you don’t necessarily want to marinate your food or if the piece of chicken or meat is not very thick.

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