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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.


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…)

5 Things You Didn’t Know About Peanut Butter

April 28, 2017

PEANUT BUTTER! It is definitely one of my favorite ingredients. It’s sweet, salty, smooth and sometimes crunchy, all the reasons for me to include it in my diet day after day.


This post was written by Reem Al Ahmadieh, dietetic intern and it edited by Rola Ghaddar, US Registered Dietitian and Certified Health Coach at Healthy Happy Us, a nutrition and exercise diet center in Beirut, Lebanon.


In this blog, I will be sharing with you 5 fun facts I learned about peanut butter that you probably did not know before.


1.  Peanut Butter can actually reduce diseases 

Did you know that eating peanut butter can help reduce heart disease, cancer, diabetes and aging? Peanuts are a very good source of  antioxidants. This triggers our body’s defense system to act out against various different diseases.



The 6 Foods for a Sharper Brain at School

September 30, 2016

This blog was originally written for by Rola Ghaddar US Registered Dietitian and Co-founder at Healthy Happy Us– a nutrition and exercise center in Beirut, Lebanon. Click here to check the original post. 

It’s September, a new school year has started! With the right food for the brain you can make this year the best for your children. We know how hectic pre-school preparation can get but don’t forget to stock up your fridge and cabinets with food that boost brain power. Here are 6 components to help your child stay alert and energized during school hours.


Staying well hydrated is one of the most important factors to prevent fatigue and promote concentration during school time. Water is the best beverage you can give your child, and if you want to add a little twist to regular water, you can add a slice of lemon, mint, orange or any other fruit or vegetable. (more…)

50 Calorie Cheese Sambousek

June 17, 2016

What could be better than enjoying the rich taste of the melted cheese and the crunchy dough of a cheese sambousek as an appetizer at iftar? One thing, enjoying this rich taste with less calories and fat! We found the perfect recipe for a light guilt-free cheese sambousek with only 50 calories per piece. This recipe will provide you with 40 servings. Preparation and cooking will take around 1 hour and 10 minutes.  This post is written by Rola Ghaddar, US registered Dietitian and Nutritionist at Healthy Happy Us, a nutrition and sports diet center in Lebanon.




For the Dough

  • 2 cups flour (whole wheat)
  • 1 teaspoon dried yeast, dissolved in 3 tablespoons warm water
  • 1 egg, whipped
  • 1 potato, boiled, peeled and mashed
  • 1/2 cup warm water
  • 4 tablespoons vegetable oil
  • 1 egg white
  • 1 teaspoon salt


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


How to Get Rid of Emotional Eating

April 13, 2016

Do you eat more when you are feeling stressed or sad? Do you eat when you are not hungry?  Is food your comfort source and your trusted friend? Do you eat to feel better? If you answered yes to any of the previous questions, then you are somehow an emotional eater.   This post is written by Nadeen Haidar, nutritionist at Healthy Happy Us, a nutrition and sports diet center in Lebanon.


Let’s start by defining “emotional eating,” it is turning to food for comfort, stress relief or as reward rather than satisfying hunger. Emotional eating makes a person feel helpless when it comes to food cravings which usually would lead to weight gain or inability to lose weight. It doesn’t only stop at that, it also leads to an unhealthy relationship with food. 


In order to overcome of emotional eating, here are the 4 steps that you should follow:


Step 1- Identify Your Triggers



Know the emotions that you usually sooth with food. Is it anxiety? Loneliness? Stress? Sadness? Boredom? When you are aware of the trigger you are more likely to fix the problem from the root.  


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! 


Is your new year’s resolution “Lose Weight”… Again?

December 30, 2015

2016 is almost here an it’s time to sit down and write those new year’s resolution(s)! Most of us make a new year’s resolution as a result of a brief inspiration and excitement to start the new year differently, to make 2016 the year of health, wealth and all things good.


2016 healthy living new year's resolution

More often than not, “lose weight” is on the top of our new year’s resolution list. In fact, research suggests that it is THE most popular new year’s resolution and most people have it on their list every single year. But does it really work? Well, if it’s on there every year, it probably isn’t and there’s a very good explanation as to why that is.


5 reasons “Lose Weight” is not a good new year’s resolution: