The Sugar Free Ramadan Challenge

May 27, 2017

This is my second year celebrating Ramadan in London, where the sun can shine for around 19 hours each day; this means no eating and drinking for that long as well! I was very nervous about it last year, so an older and religiously well-read relative gave me advice. He said, “It’s all about your mindset. If you believe that you can do it, then you will be able to do it”. I smiled and thought, “If a seventy year-old man can fast 19 hours, while gardening, cooking, and exercising, then I have no excuse to not try”. I also remembered an article I read about marathon runners who encourage themselves with pep talks, which helps them enforce the strength their mind has over their body. This pushed me to try it, since it must be easier to fast for 19 hours than to run a 42 km marathon!

 

So here it goes: another year of fasting. I’ve also decided to push myself even further, by making it a Sugar Free Ramadan Challenge.

Ramadan Sugar Challenge Best Dietitian Diet Center Beirut Lebanon

“It must be easier than running a marathon”

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5 tips for a healthy Eid

July 04, 2016

Eid is arriving soon and with it comes the glorious traditions of family gatherings and the sharing of food with loved ones. Ramadan teaches us a lot about our body’s ability to resist temptation and the power within us that allows us to control the choices we make. After a month of fasting, our body adapts to a specific eating pattern that we can certainly take advantage of to build healthier eating habits. Here are 5 tips for a healthier happier Eid. This post is written by Nadeen Haidar, Nutritionist at Healthy Happy Us, a nutrition and sports diet center in Lebanon.

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Breastfeeding and Fasting – What does science tell us?

June 16, 2016

Every year, as Ramadan approaches and we prepare ourselves for a month of fasting from dawn to dusk, breastfeeding mothers face a difficult decision: To fast or not to fast?

A lot of questions are raised- Will fasting effect milk supply? Will it affect the quality of milk? What impact will it have on the health of mother and baby?

The answers to each of these questions is, as always, it depends. It depends on the mother’s diet, what she eats when she breaks her fast as well as many other factors. Here are 4 findings from research that will help mothers make a more informed decision about breastfeeding while fasting. This post is written by Nadeen Haidar, nutritionist at Healthy Happy Us, a nutrition and sports diet center in Lebanon.

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Suhour: 4 things you should include to keep you energized

June 25, 2016

Having a balanced, nutritious suhour meal makes all the difference to our fasting experience. Especially in the last few days, after weeks of pushing our body to its limits. The key is to keep your blood sugar in control and to choose calories that are rich in nutrients and low in salt. The reason behind this is that when blood sugar drops, our body feels hungry and irritable – two things we can all do without in these long hot summer days. This post is written by Nadeen Haidar, nutritionist at Healthy Happy Us, a nutrition and sports diet center in Lebanon.

Avoid the blood sugar roller coaster

Avoid the blood sugar roller coaster, especially in Ramadan

Also, each meal in Ramadan is an opportunity for you to meet your nutritional needs. Therefore, each must include a variety of vitamins and minerals that are essential to our body. Moreover, salt dehydrates our body and most of the salt we consume in our diet is hidden in processed foods and restaurant meals. In order to survive these long hot fasting days, we recommend that you skip the take out, keep the sugar and salt to the minimum and,

Make sure to include these elements in your suhour:

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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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Your Guide to Exercise in Ramadan!

June 03, 2016

It’s that time of the year again, Ramadan. The time when most athletes/gym-goers really worry about every gram of muscle they gained throughout the year. Exercise in Ramadan could be challenging but this post is aimed to ease your mind in terms of exercise timing and what to eat to optimize your energy stores.  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.

Exercise before or after iftar

Exercise before or after iftar

We always hear this question, in Ramadan, should I exercise before or after Iftar? There is no right or wrong answer here. It depends on your goals. Let’s find out together:

 

1. What happens if you train in the morning before iftar?

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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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