Showing Weight Control Category

How Sleep Helps Regulate Your Weight

February 26, 2018

Sleep plays a big part in your overall health. With healthy sleep, you are at a lower risk for certain diseases, and healthy sleep supports a regular metabolism. Insufficient sleep can lead to imbalances that may result in poor metabolism and unhealthy weight gain.


What Happens When You Don’t Get Enough Sleep

Generally, sleep deprivation is associated with a tendency to gain weight and add more fat. Maintain a regular habit of insufficient sleep, and it can result in cardiovascular disease and insulin resistance.


When you have sleep debt, your appetite increases and your self control is reduced. Your cravings for carbohydrate rich and high calorie foods increase as well, and you’re more likely to turn to late night snacking. The more nights you go with insufficient sleep, the worse your food choices may become.


Sleep deprivation lowers the levels of leptin in your body, which acts as a natural appetite suppressant. At the same time, it raises ghrelin levels, a hormone that signals hunger. This makes your brain think you’re hungry and need to eat food, even if that’s not really the case.

Does sleeping affect your weight pattern?

Does sleeping affect your weight pattern?

A lack of sleep can increase your risk for metabolic syndrome. This syndrome can include hypertension, obesity, excess belly weight, and insulin resistance. Accumulating sleep debt can result in long term metabolic issues, leading to type 2 diabetes and obesity.


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.


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 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”


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.



4 Lessons About Weight Loss I didn’t Learn in University

February 26, 2017

Weight loss and building healthy eating habits is a journey for everyone, including dietitians. There’s always that awkward moment when I meet people for the first time over a meal and I get asked “What do you do?” When I say “I’m a dietitian” there has to be a reaction and it’s usually this: They take a quick look at their plate (to remember what they are eating) then their eyes glance at my plate. This is either followed by an embarrassed “Oh, I better watch what I am eating. Heh.” or a judgmental “Oh so as a dietitian, you eat (insert name of food I am eating)?!”


5 Ways to Stay Motivated to Exercise in Winter

February 02, 2017

The struggle is real and we understand. But, have you heard the quote “Summer bodies are made in winter?” They are. It’s true. We need to face it. Also, the benefits of exercise are endless, so nonetheless, we need to be exercising in winter.


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 Beirut, Lebanon. Baraa discussed this topic in Arabic on MBC1, check out the interview here.


So, we want to share with you the things that are keeping us going this winter:

1) Exercise in the winter Tip 1: Keep your exercise goal in mind

Ways to stay motivated in winter by Baraa El Sabbagh, Dietitian, Sports Nutritionist and Personal Trainer at Healthy Happy Us, Nutrition and Exercise Center in Beirut Lebanon

No matter what, put your goal in the back of your head. What are your exercise goals? Abs in 2 weeks? Stronger arms? Toned legs? Faster running records? Keep it in mind and work for it. It’s the drive that’s going to keep you going during these cold mornings and nights. And, you’ll get the result of your exercise, especially if you’re fighting through the cold winter weather.


3 Steps to a Healthy Vacation

August 08, 2016

This article was originally written for by Baraa El Sabbagh, US registered dietitian nutritionist, sports dietitian, personal trainer at Healthy Happy Us, a nutrition and exercise diet center in Lebanon.

Summer vacations, the best way to disconnect from work and responsibilities and recharge for the coming months in the year. Food is a joy and I believe a huge part of travelling and learning about a culture, is in fact by tasting their food. So yes, you do get to spoil yourself a little more than the usual, but here’s a mini guide on how enjoy a healthy vacation.


Traditional Oatmeal Recipe: You Won’t Regret it!

August 19, 2016

As dietitians and food lovers, we are always asking people to have oatmeal for breakfast. And the reaction is always quite blank with a nod of “yeah, sure I’ll have oatmeal.” And then I ask “have you had it before?” and there’s always one of two answers: 


  1. Yes, it tastes like cardboard.
  2. No, how do you make that stuff.

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.

But, because I really love oatmeal and it tastes great if you prepare it right, I’m going to share with you a very basic recipe that actually tastes super good. 


Our favorite breakfast recipe

Our favorite breakfast recipe


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.