Showing All Categories

5 Ways I keep Lent Healthy & Exciting?

February 20, 2018

Healthy lent for me is exciting, it’s a healthy fresh start for my body and mind. This holy period allows me to create healthier habits that last beyond these 40 days.  Also I find it amazing that during these 40 days many people are capable of controlling their cravings and committing to a different lifestyle whether it was food or habit related. Even though it may get tough, pushing through will do wonders to your soul!  

Worried about giving up meat and chicken?

If you are giving up meat and chicken and worried about your protein intake this one’s for you! The most obvious substitute is fish such as salmon, tuna, shrimps etc. Even though there are many fish in the sea it doesn’t mean it’s the only source. During lent you’re gonna learn to love legumes! Chickpeas, lentils, beans and peas are the heart of many healthy dishes. Explore new recipes and you’ll find yourself loving them 365 days a year!

Rule out negativity!

healthy lent


You can’t control other peoples’ negativity but one thing for sure is that you can control your own. During this period, block negative comments and take the time to count your blessings and surround yourself with positive people.

PS: don’t forget to spread your positivity!!!  

Add a healthy habit daily.

healthy lent rola ghaddar dietitian health coach Lebanon

Whether it was walking an extra 30 minutes per day or quitting smoking, lent is a great opportunity to explore healthy habits that do good for your body & mind. Engage in activities that make you feel more positive and relaxed.

Lapses? Get up and start again!

healthy lent jump dietitian lebanon

If you feel like your cravings have beaten you and you’ve failed at it then you’re not alone! Don’t let the lapses be the make it or break it deal. Get up again and continue what you started.

Finally fasting, despite of religion or faith, allows us to regain control of our body and be the greatest version of ourselves.

Final tip

How to create a quick heart healthy meal:

Choose your protein source: fish, beans, peas, lentils

Choose your whole grain carbs: Quinoa, burghol, wholegrain rice/pasta, baked potato

Choose your veggies: Kale, rocca, lettuce, cucumber, tomatoes, bell peppers etc…

Choose your fats: Olive oil, avocado, olives, almonds, walnuts

AND MIX’EM ALL UP IN A BOWL! As simple as that!

healthy lent dietitian lebanon

Picture from Heather Christo.

Quinoa-licious Chicken Salad Recipe

November 29, 2017

Packed with super ingredients this light quinoa chicken salad recipe makes the perfect energy boosting meal for lunch or dinner! Moreover, the protein packed quinoa and chicken gives 30 grams of proteins per serving!


Most of all, it is quick and easy to make and always the way to go when you have a hectic schedule.


This blog was written by Angela Azar , Licensed Dietitian and intern at Healthy Happy Us and edited by Rola GhaddarUS Registered Dietitian and Certified Health Coach at Healthy Happy Us, a nutrition and exercise diet center in Beirut, Lebanon.


6 Super Seeds to Add to Your Diet

November 05, 2017

Hemp seeds, flax seeds, chia seeds, pumpkin seeds – these are the new super foods and current talk of the town! These tiny but mighty seeds offer a wide range of essential nutrients for our bodies. 

Firstly, they are very rich in fiber which aids with weight loss and digestion. They are a great source of protein, minerals, antioxidants and heart healthy oils. Studies have shown that incorporating these life-enhancing seeds to your diet decreases your risk of unpleasant diseases such as diabetes and heart diseases.


This blog was written by Angela Azar , licensed dietitian and intern at Healthy Happy Us and edited by Baraa Sabbagh, US registered dietitian nutritionist, sports dietitian, personal trainerat Healthy Happy Us, a nutrition and exercise diet center in Lebanon.

1- The Powerful Chia Seeds

The powerful chia seeds, nutritional benefits by Healthy Happy Us, Beirut Lebanon

The powerful chia seeds, nutritional benefits by Healthy Happy Us, Beirut Lebanon


Chia seeds are known as the runner’s favorite as they boost your energy and enhance your metabolism. They are also rich in proteins and help build lean muscle mass and maintain blood sugars. One of the most interesting properties of chia seeds is its gelatinous texture when soaked in water which makes it a perfect ingredient to add to your puddings!


Top Cancer Causing Foods: How to Replace Them in Your Diet

November 01, 2017

As always, we did our research and compiled the latest information on cancer-causing foods. We prepared a list of the top 7 cancer-causing foods based on scientific studies. Limiting or even better, avoiding these foods will reduce your risk of developing cancer. Don’t worry though, this doesn’t mean you have to be on a starvation diet. We’ve got some healthy yet very tasty alternatives for you!


This blog was written by Angela Azar , Licensed Dietitian and intern at Healthy Happy Us and edited by Rola GhaddarUS Registered Dietitian and Certified Health Coach at Healthy Happy Us, a nutrition and exercise diet center in Beirut, Lebanon.


The Top 7 Cancer Causing Foods 


1- Sugar


One of the biggest cancer threats are refined sugars. Sugar is the main fuel for cancer cells, without it cancer cells can’t grow and spread. Did you know that  there are around 10 teaspoons of sugar in sweetened fruit juices and sodas?


How to replace sugar:

  • Enjoy 2-3 dates with a few almonds to savour your sweet cravings.
  • Use honey as a sweetener (in moderation) instead of sugar. Honey is filled with nutrients, unlike sugar which is contains absolutely no nutrients i.e empty calories. 
  • Enjoy fruit infused water instead of fruit juice or sodas.
  • Bake your own sugar-free desserts. Here’s a link to a delicious vegan sugar free brownie recipe


Tip: Start reading food labels. Sugars are hiding everywhere!


10 Cancer Fighting Foods: How to Add Them to Your Diet!

October 07, 2017

Since it is breast cancer awareness month, we would like to raise awareness in our own way by sharing with you the top 10 cancer fighting foods according to the latest research.


This blog was written by Angela Azar , Licensed Dietitian and intern at Healthy Happy Us and edited by Rola GhaddarUS Registered Dietitian and Certified Health Coach at Healthy Happy Us, a nutrition and exercise diet center in Beirut, Lebanon.


The main cause for developing breast cancer is a genetic abnormality due to inheritance or other risk factors such as age and lifestyle habits. HOWEVER  there are some super foods which you can incorporate in your daily diet in order to significantly decrease the risks of developing breast cancer!


Top 10 Cancer Fighting Foods


1- Carrots & Sweet potatoes


These orange vegetables are rich in beta carotene that protect the DNA of cells from mutations that can cause cancer. 


How to add it to your diet: 

  • Prepare a bowl of carrots with a drizzle of lemon and a sprinkle of salt for an evening snack. 
  • Replace french fries with sweet potato fries for a boost of beta carotene! 
  • Add carrots to your stews (goes perfectly with green peas) and side steamed vegetables. 
Sweet Potato Fries

Sweet Potato Fries



The truth About Ice Cream

August 17, 2017

It’s no secret that we all crave smooth and creamy ice cream from time to time! 


 But before indulging in this delicious cold dessert let’s step back and learn a little bit about our favorite ice cream varieties.


This blog was written by Fatima Hallal, a Nutrition and Dietetics student at the University of Canberra and reviewed by Rola GhaddarUS Registered Dietitian and Certified Health Coach at Healthy Happy Us, a nutrition and exercise diet center in Beirut, Lebanon.


When we think of ice cream the first things that come into our mind is calories, sugar and fat. But, we have good news for you!  Did you know that ice cream can be healthy! When eaten in moderation some ice cream can be a great source calcium and vitamin A and is generally lower in fat than other desserts.


This article will give you a closer look to the difference between the various types of ice cream, how they’re made and their nutrition facts. 

Ordinary Ice Cream 

This one is the modern commercial ice cream that everyone is familiar with. It is churned at a low temperature and air is incorporated into the ice cream to keep it from freezing into a solid mass. The regular full fat ice cream has at least 10% milk fat which is necessary to give it the creamy texture. Other ingredients include sugar (cane sugar or corn syrup) and flavorings, which can be from either natural or artificial sources. There are also low-fat choices in this category but often have extra sugar or additives added to make up for the change in taste and texture.

Ordinary Ice Cream

Ordinary Ice Cream


This indulgent Italian treat is made primarily of whole milk, thus contributing to its lower fat content (~4-8%) compared to ordinary ice cream. (more…)

ChefXChange: What a concept!

September 04, 2017

I love food. And I really love food-related experiences especially when it comes with a twist! 


Our friends at ChefXChange have really given us something to share! ChefXChange was developed by two foodies who have combined their passion for food and provided all of us with food services to appreciate.

Chef's at chef exchange!

Chef’s at chef exchange!

Let’s delve right in, what can ChefXChange do for us?

They provide us with top chefs to make our lives that much better. How? You get to select private chefs to cater your events and demonstrate live cooking. This could be done for a one-on-one private dinner or birthday party or whatever occasion. And yes, you get to choose a healthy cuisine for your events and one that makes you comfortable. So now, you also have no excuses ;). They even have cooking classes to get you started on your cooking journey. Their latest service, is to deliver daily delicious food to you doorstep.


Casper & Gambini’s Fit n’ Healthy Menu by Healthy Happy Us

July 18, 2017

The collaboration

Healthy Happy Us has officially partnered with Casper & Gambini’s to create the fit n’healthy menu. This big step we’ve taken has the main goal of creating a healthier and happier lifestyle for all types of people. Whether you’re a gym addict or just prefer sticking to healthier cuisines, our diverse menu aims to satisfy both your appetite and nutritional needs. After all – if you eat right, you feel good!


Oat & Yogurt in the fit'n healthy menu at Casper And Gambini by Healthy Happy Us, Beirut Lebanon

An oat & yogurt breakfast!

Healthy options are a must!

Most of the time, our favorite restaurants lack appealing and healthy food options. The selections are generally limited or unappetizing, which forces you to choose the menu items that are loaded with empty calories and do not benefit our bodies at all. Even when healthy food options are available the calories and nutrition facts on the menu are not always reliable. For the people who are watching out for their weight, eating out becomes pretty difficult. So we’ve found a solution, we’ve picked some of the most exciting dishes from the Casper & Gambini’s menu and transformed them into healthier meals. Now everyone has the choice to order the same delicious foods we’ve all come to know and love, but with less calories and more valuable nutrients!


The Perfect Chia Seed Pudding

June 04, 2017

Variation is key. This chia seed pudding has been the perfect twist-it-up breakfast item at home. Yes, I got courageous enough to jump off the oatmeal and peanut butter bandwagon. These little seeds are known for having 4 things: fibers, protein, omega 3 and antioxidants. & that ladies and gentlemen, would be a list of all the things I’m constantly talking about.

Chia seed pudding recipe by Baraa El Sabbagh, Registered Dietitian, Sports Nutritionist and Personal Trainer at Healthy Happy Us, Beirut Lebanon

Chia seed pudding in the making

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.


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”